TaeKwonDoKid's Worklog: From Chump to Pump'd

[taekwondokid]

Age: 21
Weight: 155
Height: 5'10"
Occupation: Full-Time Student (21 credit hours this semester)
Background: Took Tae Kwon Do as a kid, played lots of basketball, rollerbladed, rode bike, very very active up until high school when shit hit the fan. Got active again in college playing basketball multiple times a week, worked out sporadically in my friends basement.

Well after a six month break and lots of personal shit going on I lost all the gains I made in the year before, which wasn't really much anyways due to a dirty diet and focusing on isolated exercises, and I'm down to about 155 lbs now. I'm hoping to get back in shape and stay in shape for the long run. Please don't view this thread as another New Years Resolution thing.

I haven't really made up a plan and I'm hoping to get some input with that, after the first three weeks of school I've finally able to figure out which classes are harder and which aren't so that I know when I will have time to work out. Right now it looks like Wednesday through Sunday is going to be the weekly schedule.

I'm at school from 9am-8pm Monday through Wednesday, Thursday and Friday are a bit better and I'll have time to go to the gym on those days; but my concern is what my diet is going to be like since I can't be home to cook something healthier. I figure I can always make a tuna sandwich for one of my meals, but what can I eat from the local restaurants that would be somewhat healthy or at least have some protein in it? All I have near campus is a McD's, Popeye's, Chipotle, and Subway.

One last thing, I have bad knees so keep that in mind if you're going to throw out a recommendation for a workout plan.

I don't really have a 'goal' other than to gain muscle and burn off the little extra fat I have thats keeping me from getting a six pack, but I guess I'd say it would be nice to gain 30lbs in the next 5 months. I think 6lbs a month is doable.

PS I worked out bi's and tri's two days ago, and I think I overdid it because I can't straighten out my arms at all, hurts pretty bad its more than the usual sore feeling. Maybe I should take it easy the first few weeks back?

 

[anotherbutters]

Since you haven't given us anything to go on in terms of a routine, have a look in the training vault sticky for some ideas and come back with any questions.

As for diet, milk is your friend. It's available everywhere and it's quality protein.

 

[NJL52]

Since you haven't given us anything to go on in terms of a routine, have a look in the training vault sticky for some ideas and come back with any questions.

As for diet, milk is your friend. It's available everywhere and it's quality protein.

Yup.

Lucky for you, diet isn't all that important while bulking. As long as you get enough you will gain. Drink milk and eat protein. If you start to put on a little fat then cut back the calories.

As far as your routine. 3x5 by Rippetoe would be my suggestion. As is the concesus of this board. Order the book Starting Strength by Mark Rippetoe, learn how to work out and do the 3x5 and you will overtake your goal of 6 pounds a month.

 

[ZGzaZ]

although, don't expect to gain 30lbs upcoming months and lose fat at the same time. Your 6 pack dreams will have to come down the road....and you'll be much better served of having a good midsection when you have some muscle on your frame.

 

[taekwondokid]

Thanks for the responses. I think I'm going to go with Rippetoe's 3x5, Wed Fri Sun.

As for diet, milk is your friend. It's available everywhere and it's quality protein.

I already drink milk at least once per day and have since I was a kid. I think I'll carry some peanuts with me for those long stretches of class when I know I won't have time to get any food, along with a protein shake. Those plus a tuna sandwich should be fairly healthy. I'll be keeping a day-to-day logbook to track progress of my workouts.

What to do you guys think about keeping a log of calorie/protein/fat intake? Too excessive at this stage?

Should/Could I do cardio on the days in between lifting since Rippetoe's plan is only 3 days a week?

Day 0: 158 lbs.

 

[NJL52]

Thanks for the responses. I think I'm going to go with Rippetoe's 3x5, Wed Fri Sun.


I already drink milk at least once per day and have since I was a kid. I think I'll carry some peanuts with me for those long stretches of class when I know I won't have time to get any food, along with a protein shake. Those plus a tuna sandwich should be fairly healthy. I'll be keeping a day-to-day logbook to track progress of my workouts.

What to do you guys think about keeping a log of calorie/protein/fat intake? Too excessive at this stage?

Should/Could I do cardio on the days in between lifting since Rippetoe's plan is only 3 days a week?

Day 0: 158 lbs.

Milk once a day? Drink like a gallon a day.

 

[taekwondokid]

LOL I'm not sure thats the best idea, I'm slightly intolerant of it, milk bloats me up but I drink it anyway cause I know its healthy.

 

[taekwondokid]

Yea, so I got my ass kicked at the gym tonight. I never knew squats were that amazing. Makes me wish I didn't start with isolated exercises before like every newb does.

Squats
95 x8
95 x8
95 x8

Dumbbell Press
30's x8
40's x8
45's x6
45's x5

Decline Machine Press
140 x9
150 x4
150 x4

Stiff-legged Deadlifts
135 x5
135 x5
135 x5

Squat numbers should get a boost next time along with fewer reps, I was just trying to get a feel for it and make sure I had the right form based on what I read on here. Deadlifts I don't think are going to come up for at least another session, my legs were shaking on the second and third sets. Had to substitute Bench Press with the dumbbells and machine because my friend had to study for an early-morning exam so I didn't have a spot, and whenever I get on the bench I always end up with the bar on my chest because I go for that last rep that just isn't gonna happen. Comments and criticism are appreciated.

 

[mikefear]

Good job, my man.. drop the squats down to 5 reps a set, and do 5 sets. in crease 5-10 lbs each set..

same thing with the deadlifts..

 

[ZGzaZ]

thought you were going to do rippetoes 3x5?

And, youre 158lbs, there's absolutely no reason for you to do cardio on your off days at this point. GL.

 

[NJL52]

Yea, so I got my ass kicked at the gym tonight. I never knew squats were that amazing. Makes me wish I didn't start with isolated exercises before like every newb does.

Squats
95 x8
95 x8
95 x8

Dumbbell Press
30's x8
40's x8
45's x6
45's x5

Decline Machine Press
140 x9
150 x4
150 x4

Stiff-legged Deadlifts
135 x5
135 x5
135 x5

Squat numbers should get a boost next time along with fewer reps, I was just trying to get a feel for it and make sure I had the right form based on what I read on here. Deadlifts I don't think are going to come up for at least another session, my legs were shaking on the second and third sets. Had to substitute Bench Press with the dumbbells and machine because my friend had to study for an early-morning exam so I didn't have a spot, and whenever I get on the bench I always end up with the bar on my chest because I go for that last rep that just isn't gonna happen. Comments and criticism are appreciated.

Thought you were going to do the 3x5?

 

[taekwondokid]

thought you were going to do rippetoes 3x5?

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift

Workout B
3x5 Squat
3x5 Standing military press
3x5 Power cleans

I didn't notice it was only 1x5 on the deadlift. And I explained the bench press, without a spot I'm going to stick to DB's. Legs feel sore today, feels weird taking a day off and it also felt weird only being at the gym for like 45 minutes last night, when I worked out before it was more like 1.5+hours, so just trying to shake off old bad habits right now.

Chest doesn't feel too sore; and I think I'm okay with DBs since Rippetoes guide even supports it as the superior exercise compared to the bench press since you have the whole balance issue with dumbbells.

Can I do DB presses instead of barbell presses?

DB presses are outstanding. Many physique competitors, as well as strongmen, prefer the DB variation to the barbell variation. Interestingly enough, Mark Rippetoe himself feels that the DB may ultimately be a better alternative.

I do have a question though; when doing DB presses I feel more of a burn in my arms than in the chest. Am I just not focusing the exercise on the chest and 'pushing' with my arms too much?

 

[NJL52]

Not to be a dick but:
Squats
95 x8
95 x8
95 x8

Dumbbell Press
30's x8
40's x8
45's x6
45's x5

Decline Machine Press
140 x9
150 x4
150 x4

Stiff-legged Deadlifts
135 x5
135 x5
135 x5

Isn't relatively close to the 3x5. Squats are 3 sets of 5. For bench, Dumbells are fine, but again 3x5 not 8,8,6,5. Decline? And it is traditional deadlift, not straight legged.

The 3x5, as listed in the training vault, is perfected. No deviations are to be done unless it is because of inability due to injury. Don't add, remove or change any exercises.

 

[taekwondokid]

Its all good, you're not being a dick. I explained the squats in a previous post, I only did 8 reps because I was working on the form, it'll be 5 reps next time now that I know what I'm doing. Decline is out from now on, I just did it because I felt as if the DB Presses didn't give me enough of a pump when I finished with them. Traditional deadlifts from now on too, I don't even know why I did it stiff-legged but my lower back sure is letting me know about it today. I'm off to bed, trying to get 8+ hours of sleep a night.

 

[taekwondokid]

Squats
95 x5
135 x5
145 x5

Military Press
70 x5
70 x5
70 x5 (Lower back is keeping me from going higher)

Rows
90 x5
100 x5
100 x4.5

Lower back is hindering the military press numbers, might think about doing them seated for a long while until my lower back strengthens. Squats hurt like hell today even with warmup stretching and a few minutes on the elliptical, still sore from Wed. Thats all, time to go out and enjoy the 9 degree weather.

 

[NJL52]

Okay, as long as ya understand the point.

But one thing, doesn't look like you are doing warmup sets. Here is what a gym session should look like:

Optional: 5 minutes on middle speed on the elliptical. I don't do it most of the time, only needed when I'm cold and tight.

Squats:
Warmups: 45x5 65x3 95x2
Work sets: 135x5 135x5 135x5

Military:
Warmup: 45x3
Work sets: 65x5 65x5 65x5

Rows:
Warmup: 45x5 65x3 85x1
Work sets: 85x5 85x5 85x5

Don't do static stretches before a workout. After the workout is okay, but it is counter-beneficial to do pre.

And you shouldn't be struggling on weight yet. The first couple weeks you should hit all the weight with relative ease. By the 3rd/4th week it should get hard.


So much more I could write, but I'll digress to this:
Order Starting Strength. I have been working out for 6 years and this book was much more valuable then everything I have learned during these 6 years.

I would value the knowledge gained from Starting Strength well over 1000 dollars worth. Counting medical expenses saved from correcting my form, all the wasted time doing the wrong exercises, all the money saved on buying the wrong equipment etc.

If there is one thing to take away from this forum, it is order starting strength.

 

[anotherbutters]

If your back is arching too much on the military press, you need to strengthen your abs.

 

[taekwondokid]

But one thing, doesn't look like you are doing warmup sets. Here is what a gym session should look like:

Optional: 5 minutes on middle speed on the elliptical. I don't do it most of the time, only needed when I'm cold and tight.
Squats:
Warmups: 45x5 65x3 95x2
Work sets: 135x5 135x5 135x5
Military:
Warmup: 45x3
Work sets: 65x5 65x5 65x5
Rows:
Warmup: 45x5 65x3 85x1
Work sets: 85x5 85x5 85x5

Order Starting Strength. I have been working out for 6 years and this book was much more valuable then everything I have learned during these 6 years.

I did only one warmup set for each exercise. Didn't record the numbers but I think it was 65x10 for the squats, 50x8 for the military and 50x10 for the rows. I haven't read up on warming up at all, is the 'half-pyramid' scheme of decreasing reps with each set commonly used? And I'm working on getting the book, but when almost all your money goes towards paying tuition everything else gets cut back. I literally use up all my money just on gas and food and have just enough left over to go out on the weekend with like $20-30 in my pocket, which is like cover charge at clubs so I tend to stick to bars (I cut off drinking except for like once every few weeks).

If your back is arching too much on the military press, you need to strengthen your abs.

Noted, not sure if its advisable to mess with the program though, but I guess since abs heal faster it wouldn't mess things up if I just worked on them on Saturdays?

 

[anotherbutters]

You're ok to add some ab work, especially if you're addressing a particular weakness that's holding you back on the program itself. You'd be messing with the program if you started adding calf raises, curls, flyes, etc, but some ab work twice a week is fine. Something like 3x15 decline situps, adding weight whenever you complete all 3x15 reps.

 

[taekwondokid]

Felt real sick last night but still went out. Felt even worse this morning but I still went to the gym. Numbers reflect that, just felt real bad every set but luckily I got through almost all of the workout, just couldn't finish on the last set of squats.

Squats
135 x5
145 x5
145 x3 (Couldn't get it up anymore, dizziness afterwards)

DB Press
45's x5
55's x3 (Too heavy)
50's x5

Deadlifts
135 x5
155 x5
175 x5

 

[taekwondokid]

Got to the gym last night and forgot what exercises I was supposed to do so I ended up doing squats, military, and deadlifts. Was supposed to do rows instead of deadlifts.

Squats
135 x5
145 x5
145 x5 (Same weight as last Sunday but I was able to finish so I'm not disappointed)

Military Press
80 x5
80 x5
80 x5 (Last set required a spot to finish)

Deadlifts
145 x5
165 x5
215 x5 (215 was very difficult, going to try 195,195,215 next session)

Weight: 160.2 lbs

 

[ChinkNasty]

keep lifting hard and eating man, it wasn't so long ago that I was ~ 160 lbs. and a 200 pds. deadlift felt really heavy...you will eventually reach your goals with hard work and consistency and you'll be setting new goals in not time brother, keep it up

 

[taekwondokid]

Squats
135 x5
145 x5
155 x2 (too heavy)
145 x3 (legs failed me)

DB Press
40's x5 (too light, reminder not to go this light next session)
45's x5
55's x2 (still too heavy)
50's x5

Rows
80 x5
100 x5
100 x5 (sloppy form)

I tried upping the weight with the squats and DB's but I wasn't able to get 5 reps out of them so I did a fourth set with less weight to "complete" the routine.

 

[taekwondokid]

Squats
135 x5
145 x5
155 x5 (finally! )

Military Press (Seated)
80 x5
80 x5
80 x5

Deadlifts
195 x5
195 x5
215 x5

I can't do the military press standing, 1) like someone told me my abs aren't strong enough so I end up arching my back too much and 2) I can't pop up the bar which means I need to work on my forearms probably..Finally did a full set of 155 squats, I know its piddly shit compared to others stats but I was pretty excited about it, although I didn't go deep only parallel so next time we'll see if I can go all the way down with them.

 

[taekwondokid]

So the last 3 workouts the day after I'm not sore at all. I know soreness isn't directly related to how 'well' you worked out but I'd figure I would be at least somewhat sore? I know I'm doing the most weight I can so thats not a problem, I've been leaving the gym sweating just off of 9 working sets.

 

[Xlajbf]

So the last 3 workouts the day after I'm not sore at all. I know soreness isn't directly related to how 'well' you worked out but I'd figure I would be at least somewhat sore? I know I'm doing the most weight I can so thats not a problem, I've been leaving the gym sweating just off of 9 working sets.

Doesn't matter. Don't even give it a second thought. I squat 3x a week and am now squatting more weight than I've ever squatted in my life. My legs are *NEVER* sore. Consider your lack of soreness a blessing that enables you to lift harder each time.

 

[taekwondokid]

Squats
145 x5
155 x5
155 x5

DB Press
45's x5
50's x5
55's x5

Deadlifts
195 x5
215 x5

Quit after the second set of deadlifts, I'm a bit sick but it didn't affect my numbers at all, I finally got a full set of 55's done on the DB press and also managed to step up to a 155 squat for two sets going all the way down.

 

[taekwondokid]

Squats
145 x5
155 x5
165 x5

DB Press
50's x5
55's x5
55's x5

Deadlifts
195 x5
215 x5
215 x5

Was sick in bed Friday so didn't work out that day.

 

[ChinkNasty]

might want to take it easy for a while, this is hte 2nd time you've been sick in 11 days...

 

[taekwondokid]

My lab partner had a really bad cold and I think I got it from her. Considering how sick she got/was I recovered pretty quickly, I think if I didn't take the cold medicine I probably could have made it to the gym but it was the drowsy type so I ended up in bed. Prior to these two times in the last month I hadn't been sick in maybe three+ years.

Did you think working out could affect me negatively, making me more susceptible to catching something?

 

[taekwondokid]

Squats
155 x5
165 x5
175 x5

Military Press (standing)
70 x5
70 x5
70 x5

Not that difficult but I tried the standing version instead of seated DB presses and I couldn't get the 80 bar up so I think I'll stick to the DB press for a while longer.

Rows
90 x5
100 x5
100 x5

I don't know if I have the form wrong on the rows but I feel like seated cable rows hit the back better than the normal barbell rows, even when I drop the weight it doesn't quite do it like seated. Still did the regular ones to stick to Rippetoe's plan but I think I need to go check some vids on youtube or something to check my form.

 

[taekwondokid]

No workout this Friday or Sunday as I was on a snowboarding trip. Not really feeling guilty about it because I'm more sore from boarding this weekend than I would get working out. I'm actually on spring break so I think I might workout this whole week with all this extra time on my hands, plus I have three exams once I get back to school so I'll need the weekend to study.

 

[taekwondokid]

Squats
165 x5
165 x5
175 x5

DB Press
50's x5
55's x5
55's x5

Deadlifts
205 x5
215 x5
215 x5

I'm having trouble gripping the bar on the deadlifts, anyone have tips on exercises to strengthen grip? I'll use straps if I need to but I'd rather fix the problem rather than go around it.

Weight as of 3/5/07: 163.8

 

[s8nlilhlpr]

Other than using chalk, there isn't much to help your grip on DL's thats useful. Straps work, but you aren't fixing the problem aka weak grip. Some people use "Captains of Crush" grippers to work on grip strength. Personally, I just kept deadlifting and my grip seemed to get stronger as I pulled more. Straps are OK on the last set, just don't get in a habit of using them for everything.

 

[taekwondokid]

Haven't had time to get on here and post, will update later with tonight's workout.

Wednesday March 14

Squats
165 x5
175 x5
185 x5

Military Press
80 x5
80 x5
90 x5

Rows
90 x5
100 x5
100 x5

 

[taekwondokid]

Sunday March 16

Squats
175 x5
175 x5
185 x5

Military Press
80 x5
90 x5
90 x5

Rows
90 x5
100 x5
100 x5

 

[JohnRobHolmes]

Looks like everthing is going up nicely. Grip is always hard on deads. You using a mixed grip or hook grip?

 

[taekwondokid]

I'm about to switch to a mixed grip (over-under) this week. So far I've just been doing them overhand.

In order to prevent the bar from rolling out of the hands, some lifters have been known to use an Olympic lifting technique known as the "hook" grip. This is similar to an overhand grip, but the thumbs are inside, allowing the lifter to "hook" onto them with the fingers. The hook grip can make it easier to hold heavier weights using less grip strength, and keeps both shoulders and elbows in a symmetrical position.

Maybe I'll try the 'hook' before going to over-under. My ultimate goal is to strengthen my grip so that I don't have to rely on chalk/gloves/straps once I get up there with the weight.

 

[taekwondokid]

Squats
175 x5
185 x5
195 x5

DB Press
50's x5
55's x5
55's x5

Deadlifts
195 x5
205 x5
215 x5

Crap, I knew deadlifts felt too light. Did less than last time unknowingly. Squats are coming up slowly but steadily, should be able to do 200lbs next week without problems. Last rep of the third set at 195 was really hard, stalled at the bottom and started 'pushing' but the body didn't respond right away, felt real good though getting it up successfully. I'm actually surprised any numbers came up today because my diet has been nonexistent the last three days due to major exams at school, I think I took in like 3500 calories total since Monday.

EDIT: Switched to over-under on the third set of deads and it helped tremendously.

 

[JohnRobHolmes]

just keep plugging at it and your grip will follow. At the moment I reserve mixed grip for sets in which my grip will no longer hold the bar. Otherwise I use an overhand or hook grip. I learned the hook from a rock climber, they call it a box grip I think.


Once you start going so heavy that the overhand will no longer hold, use a hook. When that wont hold, switch to mixed. By the time you are lifing weights that you can only hold with a mixed grip, your forearms will be swole with the rest of you.

 

[s8nlilhlpr]

I'm about to switch to a mixed grip (over-under) this week. So far I've just been doing them overhand.



Maybe I'll try the 'hook' before going to over-under. My ultimate goal is to strengthen my grip so that I don't have to rely on chalk/gloves/straps once I get up there with the weight.

I wouldn't rank chalk up there with gloves/straps. If you've read Starting Strength, it is advocated heavily. Also, helps prevent skin folding and calluses (sp). Then again, my hands get sweaty pretty quick in the gym, and most of the knurling is gone on our bars.

 

[JohnRobHolmes]

I use chalk whenever needed. I dont consider it a cheat on the grip, just a good prep for the skin. It really helps with weighted pullups on a slick bar too.

 

[taekwondokid]

I wouldn't rank chalk up there with gloves/straps.

Haven't had time to read Starting Strength, I've got too much going on at school, I pretty much am at school all day, work out Wed/Fri/Sun, study for exams and do research and write papers. Its been hard but I try to get 8hrs of sleep every night.

Tonights workout:

Squats
185 x5
185 x5
195 x5

Military Press
90 x5
90 x5
100 x5 (very difficult)

Rows
90 x5
100 x5
100 x5 (sloppy, used arms instead of back to bring it up)

 

[taekwondokid]

Sunday March 25

Squats
185 x5
185 x5
195 x5

Military Press
90 x5
90 x5
100 x4

Rows
90 x5
90 x5
90 x5

Messed up the rotation again! So thats the reason everything felt heavy. Was supposed to do DB Press/Deads, not Military and Rows. Gonna start bringing a notepad with me to the gym so it doesn't happen again.

EDIT: Current Weight - 165.6 lbs

I need to start logging caloric intake and cutting out the little bit of unhealthy food thats still occasionally in the diet.

 

[taekwondokid]

Wednesday March 29

Squats
190 x5
195 x5
200 x5

DB Press
50's x5
55's x5
60's x5

Deadlift
195 x5
205 x5
215 x5

 

[taekwondokid]

Friday March 30

Squats
195 x5
200 x5
200 x5

Military Press
80 x5
90 x5
100 x5

Rows
90 x5
90 x5
90 x5

 

[taekwondokid]

Sunday April 1

Squats
195 x5
195 x5
200 x5

DB Press
55's x5
55's x5
60's x5

Deadlift
205 x5
215 x5
220 x5

 

[taekwondokid]

Wednesday April 4

Squats
195 x5 (felt heavy)
195 x5 (felt light)
205 x5 (new PR)

Military Press
90 x5
90 x5
100 x5

Cable Rows
110 x5
110 x5
110 x5

I felt cable rows so much more, I don't know if I'm going to go back. I'm gonna check some vids for proper form even though I think my form has been good, and give it another go. If it doesn't give me the same pump as cable I'm switching over permanently.

 

[taekwondokid]

Friday April 6

Decided to do some HIIT with a friend to break out of the routine.

Sunday April 8

Squats
195 x5
200 x5
205 x5

Military Press
90 x5
90 x5
100 x4 (couldn't even get one rep the first time, waited a few minutes and only managed 4)

Cable Rows
110 x5
110 x5
100 x5

This workout felt really heavy. I also dropped a pound since the last weigh-in. Not sure why, I've been eating more than ever. Even had some cake/ice cream/etc. this weekend since it was Easter and lost weight?!

 

[taekwondokid]

Wednesday April 11

Squats
205 x5
205 x5
210 x5

DB Press
55's x5
60's x5
60's x5 (last rep difficult)

Deadlift
None today

Dips
3 sets x bodyweight

 

[taekwondokid]

Back! Had to devote all my time to studying for final exams, advanced Bio and Chem classes are no joke. Hopefully I can pick up from my previous weights after a week of warm ups.

Friday May 4

DB Press
45's x5
50's x5
55's x5
55's x5

Decline Press
140x5
140x5

Dips
Bodyweightx10
Bodyweightx10

Tri Pulldown
60x10
70x10
80x10

 

[taekwondokid]

Did back and bi's today, but I didn't record numbers. No biggie since its warm-up week. Can't wait to do legs and get some squats in tomorrow.