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NewestNoobie

NewestNoobie

New member
Why the fuck not? I decided Imma listen to you tools and leave the gear on the shelf for a few months and get some natural gains 1st, wanna fight about it?

Right started today and let me just say Ive never loved doing squats so much. I cant wait will Tue. Im sure when I get soreness tomo Ill change my tune, but that was awesome. Fastest 'propper' workout ever ever done. Wasnt even there 40 mins. Im sure I could probably have liftedn 10kg heavier onall except squats, but I figured Id start low with correct form and could catch up fast if needed. 1st time Ive done ATG squats, could lift near my normal limit so I dont think my previous form was THAT bad, round about or just below parralel. I bought into the myth, what can I say. I basically went till my Hams and Ankles kissed, really felt the butt working harder than Ive ever felt it work on an exercise before. I liked it. It made me feel pretty. Plus the resident powerlifter gave me a nod of respect after hearing me throw out every profanity in the English language tryin to get through the last set.

Sunday 13th Dec 2009

Weight 158
BF 12-14
Height 5'10
Lenght 2inch

Goal
Weight 190
BF 10-12
Height 5'10
Lenght 9inch


So far Ive eaten, Egg, Tomato, Shroom and Ham Ommelete/ Chicken slices and Mayo sarnie/ Peanutbutter flapjacks/ PWO (52g P, spoon of oatmeal, spoon of white sugar)

Working set

Squat working set
80KG 5x3

Bench
60KG 5x3

Deadlift
100 KG 5x3

Weighted Dips
6 KG 8x2 (last set I failed at 5, waited five seconds then did the last 3 reps)

Weighted Decline Situps
10 KG (behind head) 8x2

Sups; Multivit, Fishoil, Creatine. Aiming for 3300 cals. Im not gunna be scientific about it, I spent past few months researching for a cycle and being exact and I didnt enjoy a moment of it. Im gonna go by what feels right. 7-8meals at 40g of P and 80g of C should work. Tastes nice and had plenty of cals.

And yes I realise I should only have done 1set of Deads....after getting back home and typing this out.:o

Q....Ive never done a Powerclean in my life. Ive done clean and presses tho, so am I 'prepaired'? I was thinking of sticking with Rows on Tue and doing them for a few weeks whilst practicing Powercleans with just the bar weight, am I being rightly cautious or should I just stop being a woman and jump in the deep end?
 
nice man!! Cleans are awesome and i think that doing clean/press will definitely help your form and possibly allow you to do more weight than you do on clean/press.
 
NewestNoobie said:
Why the fuck not? I decided Imma listen to you tools and leave the gear on the shelf for a few months and get some natural gains 1st, wanna fight about it?

Right started today and let me just say Ive never loved doing squats so much. I cant wait will Tue. Im sure when I get soreness tomo Ill change my tune, but that was awesome. Fastest 'propper' workout ever ever done. Wasnt even there 40 mins. Im sure I could probably have liftedn 10kg heavier onall except squats, but I figured Id start low with correct form and could catch up fast if needed. 1st time Ive done ATG squats, could lift near my normal limit so I dont think my previous form was THAT bad, round about or just below parralel. I bought into the myth, what can I say. I basically went till my Hams and Ankles kissed, really felt the butt working harder than Ive ever felt it work on an exercise before. I liked it. It made me feel pretty. Plus the resident powerlifter gave me a nod of respect after hearing me throw out every profanity in the English language tryin to get through the last set.

Sunday 13th Dec 2009

Weight 158
BF 12-14
Height 5'10
Lenght 2inch

Goal
Weight 190
BF 10-12
Height 5'10
Lenght 9inch


So far Ive eaten, Egg, Tomato, Shroom and Ham Ommelete/ Chicken slices and Mayo sarnie/ Peanutbutter flapjacks/ PWO (52g P, spoon of oatmeal, spoon of white sugar)

Working set

Squat working set
80KG 5x3

Bench
60KG 5x3

Deadlift
100 KG 5x3

Weighted Dips
6 KG 8x2 (last set I failed at 5, waited five seconds then did the last 3 reps)

Weighted Decline Situps
10 KG (behind head) 8x2

Sups; Multivit, Fishoil, Creatine. Aiming for 3300 cals. Im not gunna be scientific about it, I spent past few months researching for a cycle and being exact and I didnt enjoy a moment of it. Im gonna go by what feels right. 7-8meals at 40g of P and 80g of C should work. Tastes nice and had plenty of cals.

And yes I realise I should only have done 1set of Deads....after getting back home and typing this out.:o

Q....Ive never done a Powerclean in my life. Ive done clean and presses tho, so am I 'prepaired'? I was thinking of sticking with Rows on Tue and doing them for a few weeks whilst practicing Powercleans with just the bar weight, am I being rightly cautious or should I just stop being a woman and jump in the deep end?
Click to expand...

Dude do you actually think you'll be able to increase you're penis length 7 inches? From 2-9 is a pretty big jump just form working out dude....



JK but what do you mean by length?
 
Tblock1 said:
Dude do you actually think you'll be able to increase you're penis length 7 inches? From 2-9 is a pretty big jump just form working out dude....



JK but what do you mean by length?
Click to expand...

Number one reason to squats; They give you teh 9incher.. Would have thought a gym rat like yourself woulda have known that :p. Im sure if Beyonce walked into the room anyones cock would gain 7 inches pretty fast too.

ExtraMile said:
where abouts in the UK are u?
Click to expand...

Leeds
 
NewestNoobie said:
Number one reason to squats; They give you teh 9incher.. Would have thought a gym rat like yourself woulda have known that :p. Im sure if Beyonce walked into the room anyones cock would gain 7 inches pretty fast too.



Leeds
Click to expand...

Oh so that's why it's been growing so much... Damn I love squats!!!!
 
Well yesterday (Tue 15th Dec 2009) was an epic fucking fail day. On top of waking up and thinking a red stain on my hand was period blood half of the morning - turned out to be ink form a Tshirt - I nearly killed myself at the gym...not once.....but twice. I overestimated how much Id be able to powerclean, then when I went to do my workingset I flicked the bar up and couldnt get my body underneath fast enough and ended up dropping it on my collarbone. I laughed a bit, reduced the weight and then tried again, managed to get through to the last rep of the 1st set before my grip gave at the top of the movement and I droped the barbell on my colloar bone again. That time actually hurt and Im suprised I didnt break owt consdering the physics of the situation. Got a big fuckoff bruise along my upperchest and shoulder now. After that I sat down for 15 mins to recover and was contemplating just cutting the workout short, but decided to go back and finished my Overhead press, Chin ups and Leg raises. I had to rush the last two because of the break and me losing concentration after going back by the time Id finished the three staple movements Id alreadybeen there an 75mins, so I didnt use any weight on the last two. Didnt eat as much as I should have done yesterday either, when I got home a combination of pain, embarresment and 'come down' from the adrenalynn made me tired so I had an early night. Only got about 2500 cals.

Working set

Squats
85KG 5x3

Powerclean
55KG 5x3

Overhead Press
45KG 3x5

Chin Ups
Bodyweight 8x2

Leg Raises
Bodyweight 8x2
 
NewestNoobie said:
Well yesterday (Tue 15th Dec 2009) was an epic fucking fail day. On top of waking up and thinking a red stain on my hand was period blood half of the morning - turned out to be ink form a Tshirt - I nearly killed myself at the gym...not once.....but twice. I overestimated how much Id be able to powerclean, then when I went to do my workingset I flicked the bar up and couldnt get my body underneath fast enough and ended up dropping it on my collarbone. I laughed a bit, reduced the weight and then tried again, managed to get through to the last rep of the 1st set before my grip gave at the top of the movement and I droped the barbell on my colloar bone again. That time actually hurt and Im suprised I didnt break owt consdering the physics of the situation. Got a big fuckoff bruise along my upperchest and shoulder now. After that I sat down for 15 mins to recover and was contemplating just cutting the workout short, but decided to go back and finished my Overhead press, Chin ups and Leg raises. I had to rush the last two because of the break and me losing concentration after going back by the time Id finished the three staple movements Id alreadybeen there an 75mins, so I didnt use any weight on the last two. Didnt eat as much as I should have done yesterday either, when I got home a combination of pain, embarresment and 'come down' from the adrenalynn made me tired so I had an early night. Only got about 2500 cals.

Working set

Squats
85KG 5x3

Powerclean
55KG 5x3

Overhead Press
45KG 3x5

Chin Ups
Bodyweight 8x2

Leg Raises
Bodyweight 8x2
Click to expand...

Have you reached 3 inches yet??? Do more squats. Try 20 rep sets. You'll be at your goal in no time:)
 
newest... if you're just starting to clean, get the form down with a manageable amount of weight before you up it to a weight that is really difficult.... don't be discouraged everyone has bad days at the gym
 
if you can only do 8x2 leg raises i suggest u switch to knee raises

wait everyone on here does sets x reps this is what you mean isnt it? 8 sets of 2 or do you mean 2 sets of 8, i just realised 2 sets of 8 would be more realistic...
 
JDid23 said:
newest... if you're just starting to clean, get the form down with a manageable amount of weight before you up it to a weight that is really difficult.... don't be discouraged everyone has bad days at the gym
Click to expand...

Thanx. Least I got my cals in today and legs dont feel too bad.

ExtraMile said:
if you can only do 8x2 leg raises i suggest u switch to knee raises

wait everyone on here does sets x reps this is what you mean isnt it? 8 sets of 2 or do you mean 2 sets of 8, i just realised 2 sets of 8 would be more realistic...
Click to expand...

I could knock out two sets of 30 if I wanted, but Rip says 2x8. And ye I got themwrong way around, ill edit it.

For some reason it wont let me edit it.
 
Last edited:
Friday 18th dec 2009

Was okay today, I have a few questions from the gym though. I was doing squats and 1st set went by without a hitch, then during the 2nd set my knees started bucking in on the way back up, which Rip says is bad form, but as I concentrated on trying to keep them at a 90degree angle from each other I failed before I could complete the last rep. So I unloaded the bar, reset it at shoulder height, and loaded the same weight on and did my last rep. The same thing would have happened during the last set but one of the oldtimers came over and helped me push through the last rep. He then proceeded to tell me that I was goin to low and that going past parrallell puts too much strain on the knees, Id normally just blow him off but his act of alturism in helping me avoiding fallingon my ass and having to reset the bar again compelled me to nod along nicely, ask generic questions and generally not be a lil shit. I told him Id give his advice a try next time I was in (I wont), and then thanked him.

He did say I had good form for someone who goes so low, which gave me a semi but Im still wondring if I do. First theres the knees moving inwards. Is this a big nono or a necesary evil in moving up weigh? If I take off a mere 2.5KGs I dont have this problem, but when Ive moved to a new weight I have to bring them in to be able to get my ass up. Also, as I move up weight my lack of development in the glutes is startin to become evident, because Im having trouble 'thrusting' at the top of the movement. I end up leaning forwards as my legs straighten, AND THEN postering up, as if Im doing a standing leg press into a good morning. Maybe Im over thinking this and just being too self concious, but Id appreciate some advice.

I also failed on the 6th and 7th rep of my second set of dips but considering Id just done 3 compound movements and didnt have a spotter to force the last reps Im not too worried. I gave myself 10 seconds then knocked outthe 7th one, failed on 7th, gave myself a few more seconds, then did the last one.

So far today Ive eated: Ham Ommelette with 4 eggs, Steak Toasty, Jamacan chicken wraps, 3 pints of milk, PWO shake and Im waiting for some potatoes rite now to eat with a can of Tuna and some cottage cheese. Gunna grab some brown rice and the rest of the Jamacan chicken later.

Working sets

Squats
90KG 3 sets x 5 reps (1 forced)

Bench
65KG 3 sets x 5 reps

Deads
105KG 1 set x 5 reps

Weighted Dips
10KG 2 sets x 8 reps

Weighted Sit ups
10 KG (behind head) 2 sets x 8 reps

Im at 166lbs according to the scale this morning after a duece, was at 156 on sunday morning after a duece. Im thinking about 5-4 is fat and the rest is water. Meh, sacrifices must be made.
 
Mon 21st Dec 2009

Well afetr looking through the videos in the Squat sticky at the top of the forum I concentrated on keeping good form. Other than 1 rep where my knees decided to do their best Elvis impression I had fucking awesome form. Head up, chest out, back arched, knees pointing out. The problem was that I tried lifting 5kg above fridays weight, and after 1 rep knew I wouldnt be able to get aqother out. I didnt fancy failing on my 2nd rep of the session, so I deloaded to fridays weight, squated down until my ankles and ass kissed and then back up, and even then I felt that fatigure kick in my thighs and got the feeling I wouldnt be able to hit 15 reps over 3 sets at this weight, so I deloaded again and managed to get through 14 reps and failed on the last, so I reset the bar and completed it with perfect form.

I figured the above was just because I was improving form and range of motion and was to be expected. But when I went to do overhead press I had a similar prob, and I havent changed the range of motion or anything so Im confused. After warm up sets I did the first working set of 3 reps at 50kg, but then had trouble getting that weight above my head for a 2nd set soI droped down to 45kg but even then had trouble, so I dropped down to 40kg and managed to knock out another 4 sets. One exercise stalling on the second week is disapointing but Im used to shit like this after 4 years of training, my body doesnt know which direction it wants to go in, two exercises losing weight is fucking retarded. Ive eaten 3300+ cals every day apart from one which I was tired and hurt and ended up going to bed on only 2500ish. Ive got about 300gs of protein, 400g carbs and 60g of fats mixed over 5 meals and 6 pints of milk. Ive been getting betwen 8-10 hours sleep every night and Im losing strenght? Kinda disheartening. If this continues to happen, Imma bump up to 4000cals.

On the plus side, I gained 5kg on powercleans, 6kg on chin ups and decided to do ab exercises till failure rather than 8 reps. Should at last be sore im the traps, bis and lower abs tomo.

Working Sets

Squat
85kg 3 sets of 5 reps

Powercleans
60kg 3 sets of 5 reps

Overhead press
50kg 1 set of 3 reps + 40 kg 4 sets of 3 reps

Chin ups
BW + 6kg 2 sets of 8 reps

Incline leg raises
BW 2 sets of 25 reps
 
Right I went out on christmas eve and ended up getting jumped by 5 guys, fucked up my vision pretty bad so Imma take a week off to let the body repair itself and pick up in the new year. Gunna stay on the same diet tho so I dont break the routine of eating every 2-3 hours. TBC....
 
Innit. Pretty embarresing what happened too. Some pervs wouldnt take 'no' from my best mate so she put her hand up like 'denied' in their face, so one pushed her then raised his hand to slap her so i dived across dancefloor and shoved her outta way and got in his face, then his mate dived over and threw a glass in our direction so i turned to cover and as I turned back apparently guy numba 5 enters and TKOd me from left hand side (I didnt see any of this last think I saw was the floor as I covered myself from the glass), then they started booting me in head as I was seeing stars on the floor till rest of the gang came over and kicked the fuck outa them then bouncers split everyone up.

Everyone was like "Its okay he was like twice your size" but its still bruised my ego that I ddint even get a shot off. More motivation to put on the pounds I guess lol. Least I didnt get stabbed or shot. Got sum sweet loving action from the ladies afta too, I straight milked event.
 
NewestNoobie said:
Innit. Pretty embarresing what happened too. Some pervs wouldnt take 'no' from my best mate so she put her hand up like 'denied' in their face, so one pushed her then raised his hand to slap her so i dived across dancefloor and shoved her outta way and got in his face, then his mate dived over and threw a glass in our direction so i turned to cover and as I turned back apparently guy numba 5 enters and TKOd me from left hand side (I didnt see any of this last think I saw was the floor as I covered myself from the glass), then they started booting me in head as I was seeing stars on the floor till rest of the gang came over and kicked the fuck outa them then bouncers split everyone up.

Everyone was like "Its okay he was like twice your size" but its still bruised my ego that I ddint even get a shot off. More motivation to put on the pounds I guess lol. Least I didnt get stabbed or shot. Got sum sweet loving action from the ladies afta too, I straight milked event.
Click to expand...

Nice! More motivation to get that size up for the ladies huh? Also more motivation to get stronger so you can knock the shit out of those guys next time!!!:)
 
Didnt really feel confident squating or deadlifting any heavier, dunno why. Ive decided to switch to my ab routine since Im comfortable with it and can feel the growth. Ive got a wierd shaped rib cage so I do actually want to put some mass on around the mid section to cover the ribs and hips as much as possible. Im gonna go; Crunch machine during workout A A, Incline leg raises during workout B, cable twists during workout A, Crunch machine during workout B, Incline leg rasies during workout A, ect.

Working sets

Squats
80KG 3 sets x 5 reps

Bench
65KG 3 sets x 5 reps

Deads
100KG 1 set x 5 reps

Weighted Dips
10KG 2 sets x 8 reps

Crunch Machine
40kg 2 sets x 30 reps
 
Didnt do squats, my legs are sore as fuck from sliding around the ice and walking in the snow.

Working Sets

Powercleans
62.5kg 3 sets of 5 reps

Overhead press
45kg 5 set of 3 reps

Chin ups
BW + 10kg 2 sets of 8 reps

Incline leg raises
BW 2 sets of 25 reps

Ive settled my daily diet on;

Ommelte and toast with beans - 4 eggs/tomato/mushroom/slice of ham

Peanut butter cookies - cup of oatmeal/spoon of peanut butter/1 eggwhite

Tuna pasta - Tuna/pasta/flavouring (tikka, chilli, bol sauce)

Jacket potatoes with cottage cheese - 2 potatoes and about 150g of low fatcottage cheese

Chicken curry - Chicken/Rice or 2 wholemeal pitta

6 pints of milk, 1 with a PWO shake containing 2 scoops of powder, a spoon of sugar and a spoon of oatmeal.

Been eating this every day for the past month with 2 cheat meals a week replacing one of the above and during the days around christmas I went through a few cheesecakes. I dont really have a sweet tooth but cheesecake is my weakness. Fuck it, once a year aint so bad.
 
Thanks

Working sets

Squats
82.5KG 3 sets x 5 reps

Bench
65KG 3 sets x 5 reps

Deads
105KG 1 set x 5 reps

Weighted Dips
12KG 2 sets x 8 reps

Cable twists
8th plate 2 sets of 15 eachside
 
Only managed to get two exercises done before I was told the gym was shutting two hours early today. Ill do some pull ups, chin ups, and sit ups tomo at home.

Squats
82.5KG 3 sets x 5 reps

Overhead press
50KG 5 sets x 3 reps
 
Working sets

Squats
87.5KG 3 sets x 5 reps

Bench
70KG 3 sets x 5 reps

Deads
115KG 1 set x 5 reps

Weighted Dips
10KG 2 sets x 8 reps

Incline Leg Raises
2 sets x 25 reps
 
Dunno why my shoulders were being tempermental but they were. Hopefully just a glitch and Im back up to 50KG on sat, I was looking forwards to having a 20 plate on each side of the bar by the end of feb. Something manly about those 20 plates, I see women give them the double glance and then jump on their backs all the time.

Squats
87.5KG 3 sets x 5 reps

Powercleans
65kg 3 sets of 5 reps

Overhead press
40kg 5 set of 3 reps

Chin ups
BW + 10kg 2 sets of 8 reps

Cable twists
9th plate 2 sets of 15 eachside
 
Working sets

Squats
90KG 3 sets x 5 reps

Bench
72.5KG 3 sets x 5 reps

Deads
120KG 1 set x 5 reps

Weighted Dips
12KG 2 sets x 8 reps

Crunch Machine
55kg 2 sets x 30 reps
 
I was ina rush todayand only had 30 mins spare so I did a modified routine. Been decorating the past few weeks and its impossible to find time to work, sort the house out, train, eat enough and get 6+ hours of sleep.

Squats
92.5 KG 2 sets x 5 reps

Bent over rows
70kg 2 sets of 5 reps

Overhead press
45kg 5 set of 3 reps

Incline leg rasies
BW + 10kg medicine ball 2 sets of 30 reps
 
What a shit fucking day. Ive had piss poor sleep allweek and now this. Its disheartening moments like this that make me want to just start gear already. I felt really lethargic whils doing squats and had piss poor form, and then strugled with bench soI reset the weight and still struggled. I thought fuck it, nothing productive is happening today so called it after 15 mins, hit the treadmill for some interval training as I didnt want the journey to be entirely in waste. Started doing 60 seconds sprints juxtaposes with 60 seconds brisk walking, about 5 mins in I got splints. What a shit fucking day.

Squats
95KG 3 sets x 5 reps

Bench
70KG 2 sets x 3 reps

----Called it a day-----
 
Shoulders are still being tempermental. I honestly dont know what to do. The back pumps are starting to become too much to work through so I switched from Power Clean to Barbell Rows, even then the pumps were bad. Im debating switching this part of the routine for Dumbell rows. Thoughts?

Squats
95 KG 3 sets x 5 reps

Bent over rows
70kg 3 sets of 5 reps

Overhead press
40g 5 set of 3 reps

Chin ups
BW + 12kg 2 sets of 8 reps

Cable twists
10th plate 2 sets of 15 eachside
 
Looks like Imma be on machines for the next few weeks. No squats, deadlifts, overhead presses, powercleans, crunches ect. I was doing squats, chest out and head up with an arch tothe back (asif ur getting reemed from behind), I was sure I had good form never had a problem with my back before from squats, but something must of been wrong cause half way through the second set I felt I sharp pain run up myback and then my legs gave out. I tried reseting the weight but the minute I put the back back onto my traps my lower back was in agony. Obv I skipped the deadlifts, but even during crunches my back was in pain, I got 3 off then just bailed.

Squat

97.5kg 1 set of 5 reps and 1 set of 3 reps

Bench

65kg 3 sets of 5 reps

Dips

BW+ 13kg 2 sets of 8 reps

Stay tuned...
 
NewestNoobie said:
Looks like Imma be on machines for the next few weeks. No squats, deadlifts, overhead presses, powercleans, crunches ect. I was doing squats, chest out and head up with an arch tothe back (asif ur getting reemed from behind), I was sure I had good form never had a problem with my back before from squats, but something must of been wrong cause half way through the second set I felt I sharp pain run up myback and then my legs gave out. I tried reseting the weight but the minute I put the back back onto my traps my lower back was in agony. Obv I skipped the deadlifts, but even during crunches my back was in pain, I got 3 off then just bailed.

Squat

97.5kg 1 set of 5 reps and 1 set of 3 reps

Bench

65kg 3 sets of 5 reps

Dips

BW+ 13kg 2 sets of 8 reps

Stay tuned...
Click to expand...

damn dude:worried: Get well soon:biggrin:
 
Tblock1 said:
damn dude:worried: Get well soon:biggrin:
Click to expand...

Cheers innit. Ive altered my routine to remove any strain for the lower back for a few weeks, ill test my back with low weight good mornings, if that goes okay Ill jump back onto squats and deadlifts, Im thinking it was the powercleans that did my back in cause there the ones Im least sure about as far as form goes.

BTW, that Bench should say 75 not 65

Earlier this week;

Shoulder press

42KG 3 sets of 5 reps

DB Row

30KG 3 sets of 5 reps < I reckon I could of hit 35kg but I didnt want to push my luck with the lowerback, tightening my core was still painful at this point so I was just happy to be able to lift anything. Addiction to working out FTMFW!!!!

Chin Ups

BW 2 sets of 8 reps

As I said the core was iffy so I passed on the leg press (which Ill be subbing squats for until further notice) and abs. Probably should have tried lunges at least but I didnt, oh well moving on....

Yesterday;

Leg press

160KG 3 sets of 5 reps

Bench

77.5KG 3 sets of 5 reps

Dips

BW + 14KG 2 sets of 8 reps

Crunch Machine

60KG 2 sets of 25 reps < Really felt myself go until failure here, I struggled with the last few (more like 10) knocking them off 1 at a time but felt like a badass after because I stuck at it.

Weights been hovering day to day between 172 and 176 for the past few weeks

Stay tuned:)
 
Shoulder press

45KG 3 sets of 5 reps

DB Row

32KG 3 sets of 5 reps

Chin Ups

BW +13KG 2 sets of 8 reps

Leg Raises on incline

2 sets of 25
 
Hey dude- just a suggestion but if your lower back is hurting I wouldn't do situps at all. They're really strenuous on your lower back and can definitely aggrivate your injury. Same goes for leg press- I think bulgarian split squats would be good for you to try while your back is hurting... You know your body better than I do though. Good luck and feel better!
 
Thanks for the advice dude. Imma try them ssplit leg squats out next time I go, my backs a lot better after a week off and then the past week of just upper body exercises and leg press. Being the esoteric wanderer that I am Ive tried touching my toes and then twisting in different directions until I can feel a slight pain, its still there slightly so Imma give it another week before I hit the deadlifts and squats again, I havent had any problems with the leg press or abs tho not since I had the week off.

As for today, it was peculiar. Not really bad since I did manage to move up in weight and get all my reps off, but I couldnt hit 5 or 8 reps per set to save my life for some reason. I did 5 mins ofinterval on the cross training as all the treadmills were taken and I was didnt want to chance my back fucking up in on the rower. 3 months of no cardio has taken its toll Ill tell you, I need to get on top of this.

Working sets

Leg Press

170KG 3 sets of 5 reps

Bench

80KG 3 sets of 4 reps and 1 set of 3 reps (15 total)

Dips

BW + 15K 1 sets of 5 reps, then a set of 3 reps, then a set of 4 reps, then a set of 3 reps (16 total)

Cable Twists

11th plate 2 sets of 15 reps
 
Split leg Squats(just the bar)

20KG 1 set of 15 per leg

Shoulder press

47KG 5 sets of 3 reps

DB Row

35KG 3 sets of 5 reps

Just outta curiosity I decidd to run the rack, Im weak willed what can I say? Started on 17.5KG in each hand, went for 5, then dropped to 15KG went for 5, ect until I got down to 10's and went till failure. Gallon of milk a day is working cause Im up 7.5kg on each arm from late last summer.
 
Split leg Squats(just the bar)

55KG 1 set of 5 per leg

As I was trying to keep balance I had to tighten my core and it flared up my back again. After ready online what it could be Im worried now that its a hernia so Imma play it safe and stop working out completely until the doctors can tell me what it is. If thats gonna be weeks or months I dunno but Im struggling to sleep with it as it is now just after it was getting better.

Since im not workoing out Im not gonna be gaining any weight so Im gonna go on a Keto diet and do some light cycling to shed the fat Ive gained. Hopefully theres some lean gain from the past 10 weeks too.

Hiatus started :(
 
NewestNoobie said:
Split leg Squats(just the bar)

55KG 1 set of 5 per leg

As I was trying to keep balance I had to tighten my core and it flared up my back again. After ready online what it could be Im worried now that its a hernia so Imma play it safe and stop working out completely until the doctors can tell me what it is. If thats gonna be weeks or months I dunno but Im struggling to sleep with it as it is now just after it was getting better.

Since im not workoing out Im not gonna be gaining any weight so Im gonna go on a Keto diet and do some light cycling to shed the fat Ive gained. Hopefully theres some lean gain from the past 10 weeks too.

Hiatus started :(
Click to expand...

Get well soon, but don't over panic about things, caution is good but not too much lol.:)
 
ah dam bro.. for the bulgarian split squats i meant to do them with DBs. the 45 pounds shouldn't be hard on your back whatsoever, but man 55 kg :(

You should see some more leanness though if you really bulked up.

Hope you feel better soon
 
Right, well I been back at the gym for about 2 months working the strenght back up again. I was kinda dishearted after about 2 months off, I knew my strenght would drop by a bit, but as I kept my diet up it wasnt as bad as I originally thought. I didnt really push myself for the first few weeks fearing the back to flare up again but now Im going full steam ahead, just managed to find some time to post so I thought Id post an update.

I figured id stay away from squats for a while all things considered, shame because it really did give me a semi seeing my weight increase like that on such a big exercise week on week. I tried doing low weight deadlifts to build some strenght back up, didnt have any problem with the movement and played it safe at 40KG, but then next morning I could barely move, took me 10 minutes to roll out of bed, stand up and walk to the toilet, then another 10 minutes to figure out how to bend properly to empty the bowels. After this the doctor suggested physio which Im starting next week. Since two of the big three or out, and Im guessing it wouldnt be wise to do power cleans either, Ive switched to a normal full body routine 3x a week, 5 reps for 4 sets, increasing by 2.5kg every week.

Im here at the moment,

Leg Press 220KG
Hamstring curl 60KG (I think, each plate looks like it weights about 10KG)
Standing calves 80KG
Bench 85KG
Bent over DB row 35KG
Seated DB shoulder press 25KG (each)
Upright row 45 KG
DB Shrugs 30 KG (each)
Close grip bench press 60KG
EZbar curl 37.5KG
Core exercises-
Sit ups x 30
Weighted Hyperextensions 10KG x 15
Cable twists 60KG x 15
Leg raises x 30

Im at 178 about 15% bodyfat using google images as an estimation
Then I do 10 mintes of HIIT on the treadmill, Im glad the splints have finally fucked off, now if only the back will get sorted I can. This as been helpful cause eating 3500-4000 cals a day isnt good on the waist at all. Im left wondering how I can manage twists and hypers with no problems but am left quasi paralysed after some relatively light deadlifts.

Can a mod do us a favour and remove the 'Starting Strenght' from the title, I think Imma continue with the log now tho not with the workout in the OP. Thanks
 
Leg Press 220KG
Hamstring curl 70KG
Standing calves 90KG
Bench 85KG
Bent over DB row 35KG
Seated DB shoulder press 25KG (each)
Upright row 50 KG
DB Shrugs 35 KG (each)
Close grip bench press ---- All the benches were taken at this point and Im to impatient to wait so I just did Cable pull downs.
EZbar curl 40KG
Core exercises-
Sit ups x 30
Weighted Hyperextensions 10KG x 15
Cable twists 60KG x 15
Leg raises x 30
 
Leg Press 220KG
Hamstring curl 70KG
Standing calves 90KG
Bench 85KG
Bent over DB row 35KG
Seated DB shoulder press 25KG (each)
Upright row 50 KG
DB Shrugs 35 KG (each)
Close grip bench press 55KG
EZbar curl 40KG
Core exercises-
Sit ups x 30
Weighted Hyperextensions 10KG x 15
Cable twists 60KG x 15
Leg raises x 30

Tblock1 said:
hope the workouts are going well....keep getting stronger!
Click to expand...

Thanks brah
 
Sorry for the late update (the few of you that actually read this), had next to no spare time recently between work, working out, and the workshop that is the house being redecorated.

Stopped taking creatine lastweek after 16 weeks on, lost a few KG here and there last monday but Im nearly back to where I was friday before last with the big movements. Wasnt feeling overworked and DOMS was pretty mild if there at all so I started an extra set to compound exercises so Im at 5x5 for Bench, Legpress, Shoulder Press, and DB Row. Started doing more reps of the assistance exercises using 12/10/8 for Hams, Upright Row, Curls and Close Grip bench, and three sets of 20 for Shurgs and Calves. Also start trying to slowly build up strenght in the lower back and around the core by doing three sets of squats at light weight, ATG of course:biggrin:

Leg Press 225KG x5
Squat 35 KG x10
Hamstring curl 60KG x8
Standing calves 100KG x20
Bench 80KG 5x5
Bent over DB row 32.5KG x5
Seated DB shoulder press 25KG (each) x5
Upright row 40 KG x8
DB Shrugs 30 KG (each) x20
Close grip bench press 60KG x8
EZbar curl 30KG x8
Core exercises-
Sit ups x 30
Weighted Hyperextensions 10KG x 15
Cable twists 60KG x 15
Leg raises x 30
 
Leg Press 225KG x5
Squat 45 KG x10 (The post above should read 45 too, im a typo machine, its a skill really:D)
Hamstring curl 60KG x8
Standing calves 100KG x20
Bench 80KG 5x5
Bent over DB row 32.5KG x5
Seated DB shoulder press 25KG (each) x5
Upright row 40 KG x8
DB Shrugs 30 KG (each) x20
Close grip bench press 60KG x8 (strugled with this earlia in the week, was piss easy today, felt good)
EZbar curl 30KG x8
Core exercises-
Sit ups x 30
Weighted Hyperextensions 10KG x 15
Cable twists 60KG x 15
Leg raises x 30
 
Leg Press 225KG x5
Squat 45 KG x10
Hamstring curl 70KG x8
Standing calves 105KG x20
Bench 80KG x5
Bent over DB row 32.5KG x5
Seated DB shoulder press 25KG (each) x5
Upright row 40 KG x8
DB Shrugs 32.5 KG (each) x20
Close grip bench press 60KG x8
EZbar curl 30KG x8
Core exercises-
Sit ups x 30
Weighted Hyperextensions 10KG x 15
Cable twists 60KG x 15
Leg raises x 30

Same as last week. Still getting used to no creatine it seems
 
Leg Press 230KG x5
Squat 50 KG x10
Hamstring curl 70KG x8
Standing calves 110KG x20
Bench 80KG x5
Bent over DB row 35KG x5
Seated DB shoulder press 25KG (each) x5
Upright row 45 KG x8
DB Shrugs 35KG (each) x20
EZbar curl 35KG x8

Was running late and the gym was getting packed so Ill just double up on my other exercises on thursday. Kinda pissed off Ive been stuck on the same weight on Bench for a few weeks now, cant even get 5 clean reps always have to force the last one, suggestions?
 
Leg Press 230KG x5
Squat 50 KG x10
Hamstring curl 70KG x8
Standing calves 110KG x20
Bench 80KG x5
Bent over DB row 35KG x5
Seated DB shoulder press 25KG (each) x5
Upright row 45 KG x8
DB Shrugs 35KG (each) x20
Close grip bench press 65KG x8
EZbar curl 35KG x8
Core exercises-
Sit ups x 30
Weighted Hyperextensions 15KG x 15
Cable twists 60KG x 15
Leg raises x 30
 
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