Building back the Beast

IrishAssassin

IrishAssassin

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I have been lifting since I was about 16, I can't say i have been consistent the entire 7 years but I have had a few long runs. My best was my first two years of college - currently i was my strongest when I was 20. I am trying to change that. I am getting back into lifting after starting my first "Real world" job and taking about 8 months off. The exercise currently the most lagging is my squat due to a back injury that feels like showing up from time to time preventing me from going too heavy on most days. DL isn't usually hindered by this injury but sometimes it causes me pain. I have no formal fight training - just used to have a few friends that trained in various things. I used to learn from them but no longer, funds are tight lately so I might start formal training eventually but there are no gurantees. So basically it's all lifting for me right now, and running.


Age: 23
Height: 5'10ish
Weight: 185 ish
no idea what my body fat percent is but i'm fairly lean

I am unsure of what my goals should be but i will be figuring that out as i go along


6/27
Ran 4 miles - core work
 
6/28

DL:
135x8
225x6
315x3
315x3
365x2
405x1 - wasn't very pretty
225x5

Pull ups:
BWx16
BWx12
BWx10
BWX10

Hammer CHINS
BWx10
BWx6
BWx5 - toasted

Dumbell BOR

80sX8 - 1 set each arm
85'sX6 - 1 set each arm
90'sx5 - 1 set each arm

Reverse Hypers
BWx20
BWx20
BWx20

did two sets of standing bicep dumbell curls and two sets of hammer curls

felt alright today wanted to DL better but whatever - my new gym is great though- there are barely any members and no staff- it's a 24 hour key card place i went at 6:30 PM and was there for over an hour and only saw 3 other people the whole time including the cardio section
 
6/29

OHP:
45x8
95x6
135x5
155x3
165x1 - mad about that one
135x5

Standing W Press:

50sx6
55sx5
65sx3

Upright Row

115x5
115x5
115x5

Dips
BWx20
BWx15
BWx15
BWx10

did some behind the head db tricep extensions

felt alright today-little tired but it's friday - i was the only person in the gym today - it was kinda weird
 
6/30

Was supposed to be a rest day but...

the old man needed some help with some landscaping

6 hours of tree chopping, chainsawing, lifting, yanking, pulling, dragging up hill to the woods, and finally tossing into a huge pile

also got to transplant some bushes in the yard which required a few tough DL's which was kinda fun

oh and a lot of digging holes
 
If you're just getting back to lifting I wouldnt do any 'real' 1-3rm. I'd do something like 5 singles with 365 of deadlift for example. ie work up to working sets which are challenging but dont cause your form to go to shit or cause potential for injury. I would also keep reps lower for chins/pull ups if at all possible and add additional weight using a belt/backpack/rope/etc......or use lower reps but more sets for more overall volume 15x5 or something like that.....you can still throw in a set or two of RE for chins but i'd do it after ME.

good luck with your training dude.
 
thanks for the tip...i actually went to find a dip belt today but couldn't so i'll be most likely ordering one online tomorrow
 
weighed myself this morning on an accurate scale...i was totally wrong I only weigh 186lbs now
 
did some grip stuff this afternoon...finally can "click" the #1 repeatedly and can come really really close on closing the #2 all the way

went to an equipment store today and picked up a dip belt. They actually carried the CoC's but only the #2 and #3...i got to try out a #3 and realized i am not even close to ordering one of these and can't even give a timeline where i'll be able to...they also charged $30 for each...bastards
 
Back wasn't feeling too hot today so did some fairly light work, focused on going real deep and exploding up.

Squats
135x8
185x5
205x3
205x3
205x3
185x3

did a lot of stuff after this just kind of messing around and feeling some exercises out

OHS form work - i had a lot of trouble keeping my heels on the ground... i feel i am going deep enough but probably just need some more flexibility work - which always has been a downfall of mine

did a lot of box jumps, step up type of drills, got a sweat going....

i might of did some leg curls and extensions and some calves but i won't admit to it
 
DB bench press (haven't done DB's in a long time so i thought i'd do them today)

30sx12
80sx10
100sx8
100sx8
100sx8
100sx6

DB Incline
70sx8
80sx8
90sx6
90sx4

Also i tried one of those hammer strength machines for a decline press today to see what the weight difference is---those machines are rediculously easy i did 4 plates on each side for sets of 6 - i was really surprised how light it seemed for that much weight

Did some DB flys to finish it off

some core work

Did this workout really fast because my gf is dead set on going to some fireworks- took about 35 minutes
 
late night last night.....only about 5 hours sleep but i popped some redline pills that saved my life....

Did all sorts of cardio stuff today....

running
biking
various jump drills
jump rope
Burpees
jumping jacks
medicine ball stuff

great way to celebrate the 4th
 
today i warmed up with DL but my lower back hurt too much to go heavy - never went above 225

Did weighted pull ups for the first time - felt great

BWx5
BW+45x6
BW+60x4
BW+70x3
BW+45x4
BWx8

Took a few minutes off

Hammer Chins
BWx10
BWx8
BWx5
BWx4

One arm DB Row
90x5
90x5
90x5

Reverse Hyper
BWx20
BWx20
BWx15


Did some hammer and regular curls to finish up

ab wheel back at my apt

3 sets of 12 (kneeling)
 
ah yes friday....

OHP -
45x8
95x5
135x5
155x3
165x1
135x5

Standing W Press

45sx5
55sx5
65sx3

Dips
Bwx5
Bw+45x6
Bw+90x5
Bw+135x2
Bw+45x10
Bwx10

did some lateral raise stuff and two sets of behind the head tricep extensions
 
taking the week off from heavy lifting---will just be doing cardio and body weight exercises at my apt and outside

did a light circuit

push upsx20
8lb medicine ball squats (holding it under my chin)x20
sit upsx20
curls with bands x 20 (it's a 20 lb band)
BOR's with bandsx20
10 ab wheel outs from knees x 10

did this circuit 4 times with no rests

finished off with 40 extra pushups and some core stuff

just enough to get a little sweat going
 
did this all out sprint circuit type thing i made up as i went along....


it was hard and it was complicated and it made me really sweaty and i really don't remember everything i did except there was some high knee sprinting stuff lots of chins and pull ups, push ups, hypers, roman chair knee lifts, face pulls and a bunch of other stuff
 
was closing the CoC #1 at the office today - and some of the guys i work with saw me and they all wanted to try it - i was kind of surprised that none of them came close at all - like no one within an inch - they aren't powerlifters or anything but a couple of them are pretty big guys and claim to have lots of old man strength
 
ran half a mile

did some hard circuits for about 20 minutes that i made up on the spot again - pretty much same as last time

ran half a mile

i can't wait until this week off is done and i get to lift heavy again
 
ran half a mile

did some circuits

10 pull ups
10 feet on bench explosive push ups - exploding enough to get my hands a few inches off the ground involuntarily
10 hypers
10 dips
20 split leg box jumps

did this 3 times

4th set on the box jumps- on the 20 damn jump something pulled in my calf - limped out of the gym and took 800 mg ibuprofin going to ice it now
 
did some legs today...my back was absolutely killing me - i really think it was because i went bowling - this happen to anyone before? not a muscle soreness but just pain - numbers were awful and not worth posting - figures i take a week off from heavy lifting and i hurt myself more
 
i also did a lot of gripper stuff today - i am so close to closing the #2 - i bet i will get it in the next few weeks
 
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