Mah New Training Log

[sardonicone]

Quick Background:

I'm 29 years old, married, and fairly out of shape for being "thin". I've been a poster here on and off and hopefully I'll stick around this time.

Stats:

Height: 5' 7.5"
Weight: 140
Bf%: No Calipers. I do know that I have a gut now where a six pack used to reside.

Goals: Body weight of 165, lower my bf% down, Bench back over 225, DL and Squat @ 315 (ish).

Program I'm doing right now is Rippetoes Starting Strength (3 x 5 version)
I don't have a squat rack, so I'm trying to get low under my bench for each set, do a half-good morning, then proceed. It sucks. I'm working on getting a rack.

Before that I had done 3 weeks on a "Hard Body" workout plan from some book I bought years before. Was a bunch of 1 rep stuff, too many iso excercizes to be honest.

Supplements On: Just Animal Pak (Multi vits) I have a Superdrol Clone stack around here, but not doing it for at least 3-4 months most likely. I have everything for on cycle and PCT but the nolvadex, though I keep hearing conflicting reports on whether or not you need it with Superdrol or any of it's clones.

Diet: Is crap, I need to get that into shape pronto.

I'll post more info as I deem needed.

Todays Workout:

Walk/Jog 20 Minute warmup.

Squats: 3 x 5 @ 130
Bench 3 x 5 @ 135
DL: 1 x 5 @ 190


Notes: Almost buried myself under the bench on the last rep. God that's pathetic. Also struggled with the DL, might lower it next time. Of course, it could also be I didn't workout until just now. I'll take notes of how I feel come Thursdays workout to see if those weights are fine or not.

Next up: Tuesdays awesome workout.

 

[sardonicone]

First off, I'm stupid. I didn't realize that I posted this on MONDAY, not Sunday. Go figure.

Second off: Here's todays workout:

Walk/jog 20 minute warmup (max speed 4.5 mph)

Squats: 3 x 5 @ 135
Seated Overhead Press (barbell: 3 x 5 @ 95 (Only did seated because of the low height in the basement. I'm only 5'7", and even that's too tall for me to fully extend my arms upward. )
Power Clean 1 x 5 @ 105, 2 x 5 @ 110.

I need to get into the habit of not doing these so late at night. I felt pretty good though, sweated like a freaking beast once I hit those power cleans.

 

[enigma4dub]

Notes: Almost buried myself under the bench on the last rep. God that's pathetic. Also struggled with the DL, might lower it next time. Of course, it could also be I didn't workout until just now. I'll take notes of how I feel come Thursdays workout to see if those weights are fine or not.

Next up: Tuesdays awesome workout.

think in terms of long term progress. don't be too hard on yourself. you never want to be near/at failure right in the beginning of any training program, let alone after a long lay off. reset the weights a bit and have at it.

 

[keasbey]

id set the dl down 30 lbs so u dont stall to soon with other exercises still climbing same with the other lifts as well... if thats the 1st day and its goign ruff id lower everything accordingly to give you some running room. i loved the 3x5 program it helped me alot. are the seated over head press somthign against the back or without? GL man i look forward to seeing your progress

 

[sardonicone]

think in terms of long term progress. don't be too hard on yourself. you never want to be near/at failure right in the beginning of any training program, let alone after a long lay off. reset the weights a bit and have at it.

Thanks for the encouragement and advice. : )

id set the dl down 30 lbs so u dont stall to soon with other exercises still climbing same with the other lifts as well... if thats the 1st day and its goign ruff id lower everything accordingly to give you some running room. i loved the 3x5 program it helped me alot. are the seated over head press somthign against the back or without? GL man i look forward to seeing your progress

I'll take that into note, will wait a couple of days first just to see if it was a tired thing or just that's my plateau for now.

Todays workout:

First off, I felt like shit last night so didn't even bother lifting. I slept 12 hours and decided the extra day couldn't hurt.

Walk/jog 20 minutes (Top speed was 5.0 mph for 2 minutes)

Squat: 3 x 5 @ 140, felt pretty good about it. Could have sqeezed out more reps.

Bench 2 x 5 @ 140, 1 x 5 @ 135. Struggled on the last two sets, but looking back, was still better than what I did last time. I may have to stop at 145 then go down to 125 or something. We'll see.

I then decided to get stupid and just yank/front squat the bar off my bench instead of unloading first. My biceps yelled "FOUL" on that one, but after a few minutes seemed to feel ok again. Better not do that, EVER again. No reason for me to have gotten impatient.

DL 1 x 4 @ 185, reset myself and did 1 x 5 @ 185 as well.

I feel like puking would be the hottest shit ever right now.

 

[JLowe02]

according to your goals, i would try to keep your bf down through a clean diet, not cardio. everyone should do small cardio for overall health, but naturally thin people should avoid its excessive use.

i like the fact that you are concentrating on the three power moves. these are the true mass/strength builders and the safest way to workout for beginners.

gl man, looking good.

 

[sardonicone]

according to your goals, i would try to keep your bf down through a clean diet, not cardio. everyone should do small cardio for overall health, but naturally thin people should avoid its excessive use.

i like the fact that you are concentrating on the three power moves. these are the true mass/strength builders and the safest way to workout for beginners.

gl man, looking good.

I'm probably going to just eat like a horse for now, and not worry as much about being clean. Really the only "cardio" I'm doing is the 20 minute walks to warm up on lifting days, because lord knows all I need to do is pull something because I didn't warm it up first.

I may do one 30 minute run a week, using intervals, but yeah, other than that I'm avoiding it completely. I'm a former distance runner/wrestler, so I have to force myself to not run, since it's basically what I had to do every day for years.

And thanks again for the encouragement. Just getting ready to eat a box of mac N cheese with 2 cans of tuna.

 

[sardonicone]

Mondays awesome workout:

20 min Walk/Jog (top speed was 5.0 mph, 1.27 mile total distance).

Squat 3 x 5 @ 145. Felt ok on these, not great like last time, but ok.

Seated Barbell Press 2 x 5 @ 95, 1 x 4 @ 100. I think next time I'm just going to spread my legs out and try and do them that way while standing. I just feel weird and unbalened when I do these seated. Also went for my 5th rep on the last set and only got it about halfway. Hoping standing up gives me a firmer base to work with.

Powercleans: 3 x 5 @ 110
These things make my heart jump like crazy, sweat out a bucket full, and I feel like I need 10x the normal amount of air. I like these.

Time for some muscle milk. Then a meal @ 11.

Edit: Post workout bodyweight: 139. Considering I'm sweating like a fat guy at a titty bar, I'm ok with that.

 

[sardonicone]

Todays workout:

My power has been out for the past few days, so this workout was delayed by a day because of it.

Warmup: 20 Minute Walk/Jog (Distance 1.29 Miles, top speed 5.1 mph)

Squat 3 x 5 @ 150. Struggled to be honest. Form was off on a few reps. I'm going to try 155 next time and then probably have to reset. Kind of dissapointed at the moment.

Bench 2 x 5 @ 145, 1 x 5 @ 140 Ditto Here. I'll have to read up on exactly what it means to reset the weights, as this is my first time doing Rippetoe with any sort of real vigor. Maybe I just need to grunt or something.

Deadlift 1 x 5 @ 190. Felt ok on these actually. Though, admittedly, it was a slow set.

 

[enigma4dub]

remember the starting points are relative to percentages of your CURRENT maxes. for example maybe what was 70 percent of your max 12 or 18 mos ago isn't the same today.

i also think you could cut that 20 minute jog to like 5 minutes on the bike and then get right in the rack. make sure to have eaten a decent meal about an hour before. and caffeine always helps me.