The Rebuild into Mass Phase.

[Wizbang]

So currently 2 months+ past my hernia surgery, having waited approximately 6 weeks to get back to the gym, been slowly working my way back.

At current I am 173lbs at 6'1 and very much still in a "recomp" feel like 10lbs bag with 5lbs of shit in it.

My goal is to get this turned around, and then put on some very much needed lean mass, I will recomp during the summer, then mass phase starting in September. Please do not be shy about critiques, etc. I am trying to lift 2x a week. Tues or Wed and Saturdays. I will post pictures coming up here.

7/12/25

Leg Press Sliding Seat
60x10
90x10
130x10

Incline Bench
45x10
95x10
115x7

Shoulder Press
11x10
35x10
46x10

Converging Chest Press
50 3x10

Lat Pulldown
55x10
80x10
100x10

Seated Dip
50x10
80x10
100x10

Standing EZ Curl
20x10
30x10
50x10

Low Row
50 3x10

 

[Wizbang]

7/15/2025

Warm up walk 1/3 mile at 4incline /4 speed

Breaking the during the week workouts into Tuesday/Thurs with a full body Saturday

CCP
35x10, 65 2x10

Shoulder Press
11x10, 36x10, 65x5

Pec Deck
50x10, 70x10, 100x8

Seated Dips
40x10, 85x10, 95x10

Lateral Raises
20 2x10

Steps so far today 15,504

 

[Wizbang]

Steps today 15,807. I am trying to catch up to @dashriprock, goals.

 

[Wizbang]

7/17/25

(back/bi)

Lat Pulldown
50x10, 75x10, 100x10

Low Row
30x10, 50x10, 70x10,90x8

Underhand Lat Pulldown
50x10, 70x10

Standing Ez Curl
30x10,40x10, 50x10

Hammer Curl
12.5 2x10

Lateral Raises
25x15

Steps at current 18,633

 

[Littleguy]

Go for the rebuild bro, I have had to do it majorly 3x now from mega fuck ups this is LG 3.0!

 

[Wizbang]

7/19/25

Warm up walk 4 incline/4 speed for 1/3 mile

Incline Bench
45x10, 115x8, 135x6 (Failure on last rep)

CCP
30x10, 50 2x10

Sliding Leg Press
50x10, 100x10, 130x10

Seated Dip
55x10, 85x10, 100x10

Shoulder Press
11x10, 36x10, 66x8 (failure)

Leg Extension
50x10, 75x10, 85x10

Ez Curl Standing
20x10, 40x10

So to be fair I had a blood draw this AM after a 12 hour fast, I was pretty woozy and some of my failures may have been related to the 6 vials they sucked out of me. Chugged a protein chocolate milk and felt much better after.

Steps so far 7,723

 

[The Boogieman]

Good work bro! Keep pushing! You got this shit!

 

[Wizbang]

7/22/25

Warmup 1/3 mile 4 incline/ 4 speed

CCP
50x10, 55 2x10

Shoulder Press
11x10, 36 2x10

Pec Deck
50x10, 70x10,105x8

Rope Tri Push down
65x10

Seated Dips
55x10, 85x10, 105x10

 

[Wizbang]

7/24/25

Warmup 1/3 mile 4 incline/ 4 speed

Seated Low Row
50x10,70x10,100x8

Shoulder Press Machine
11x10, 31x10, 61x8

Standing Ez Bar Curl
20x10, 30x10, 40x10

Lat Pulldown
50x10, 75x10, 100x8

Standing Hammer Curl
12.5x10
15x10

Tired today, got what I needed to done, feel like I should probably be doing more back related workouts....

 

[Wizbang]

7/26/25

Warmup 1/3 mile 4 incline/ 4 speed

Shoulder Press
11x10
35 x10
61x8

Seated Leg Extension
50x10
70x10
100x10
130x10

Seated Leg Press
50x10
70x10
90x10
130x10
150x10

Trap Bar Deadlift to Shrug
95 2x10


First time picking up anything from the ground in ages. I am pretty beat after the workout. Stick a fork in me.

Calories today: 2904 Carbs 276 Protein 262 Fats 80
Steps today : 17,065

 

[Yano]

7/26/25

Warmup 1/3 mile 4 incline/ 4 speed

Shoulder Press
11x10
35 x10
61x8

Seated Leg Extension
50x10
70x10
100x10
130x10

Seated Leg Press
50x10
70x10
90x10
130x10
150x10

Trap Bar Deadlift to Shrug
95 2x10


First time picking up anything from the ground in ages. I am pretty beat after the workout. Stick a fork in me.

Calories today: 2904 Carbs 276 Protein 262 Fats 80
Steps today : 17,065

An experiment to read over -

Ok using your Deadlift right now at 95 2x10 - That puts you around a 200lbs 1RM , so conservatively and carefully I think 150 would be safe to use as a base. Just in case ya know.

Using my Iron Abyss wave matrix it would look like -

Week 1 -
Deads from floor - 65x10 - 70x5 - 85x3 - 90x2 - 95X1 - 110x1
Block Pulls (bar below knee mid shin) - 115x5 - 130x3 - 140x2

Week 2 -
Deads from floor - 65x10 - 70x5 - 85x3 - 90x2 - 95x 5x1 ( five separate perfect singles )

At this point you can make the decision to make a 5lb jump or 10lbs jump depending on how you feel for each set per 2 sessions.

I suggest 5lbs jumps per 2 weeks to keep from over running your recovery while we build work capacity.

So with 5lb jump we get.

Week 3 -
Deads from floor - 70x10 - 75x5 - 90x3 - 95x2 - 100x1 - 115x1
Block Pulls (bar below knee mid shin) - 120x5 - 135x3 - 145x2

Week 4 -
Deads from floor - 70x10 - 75x5 - 90x3 - 95x2 - 100x 5x1 (five separate perfect singles)

Next session would be our next 5lb jump - 5lb every 2 weeks.

Deload or keep going that's up to you and how you feel. You can run this for 11 weeks if it all goes well that will put your new 1rm at a conservative 170/200 - Basically where it should be now but we have taken the time to strengthen and build everything up and gotten ready to accept real loading from there out now that you have a solid base.

 

[Berserker_D]

An experiment to read over -

Ok using your Deadlift right now at 95 2x10 - That puts you around a 200lbs 1RM , so conservatively and carefully I think 150 would be safe to use as a base. Just in case ya know.

Using my Iron Abyss wave matrix it would look like -

Week 1 -
Deads from floor - 65x10 - 70x5 - 85x3 - 90x2 - 95X1 - 110x1
Block Pulls (bar below knee mid shin) - 115x5 - 130x3 - 140x2

Week 2 -
Deads from floor - 65x10 - 70x5 - 85x3 - 90x2 - 95x 5x1 ( five separate perfect singles )

At this point you can make the decision to make a 5lb jump or 10lbs jump depending on how you feel for each set per 2 sessions.

I suggest 5lbs jumps per 2 weeks to keep from over running your recovery while we build work capacity.

So with 5lb jump we get.

Week 3 -
Deads from floor - 70x10 - 75x5 - 90x3 - 95x2 - 100x1 - 115x1
Block Pulls (bar below knee mid shin) - 120x5 - 135x3 - 145x2

Week 4 -
Deads from floor - 70x10 - 75x5 - 90x3 - 95x2 - 100x 5x1 (five separate perfect singles)

Next session would be our next 5lb jump - 5lb every 2 weeks.

Deload or keep going that's up to you and how you feel. You can run this for 11 weeks if it all goes well that will put your new 1rm at a conservative 170/200 - Basically where it should be now but we have taken the time to strengthen and build everything up and gotten ready to accept real loading from there out now that you have a solid base.

PREACH!!!