Ah, OK, it’s a P90X routine. Doing that before breakfast should be good cardio for keeping fat in check.
Some noobs think that doing ab crunches or whatever will get fat down by itself, and I wasn’t sure if that was what you meant.
First workout increasing weights. Only had 5hrs sleep so a wee bit tired.
Squat: 45x15, 65x10, 3x 105x5
Bench: 45x15, 65x10, 3x 105x5
Dead lift: 65x10, 115x5
Dips: 2x BW x 8
Felt quite strong. Will increase squat, bench, and deadweight by 10lbs each on next workout. Need to get gym to put rubber mats down for deadweight, it’s loud when the weight’s lowered onto the carpeted concrete floor. My shins were scraped on about half the pulls so I must be keeping the weight close to my long legs.
You’re on beginner’s gains, so the weight should be moving up steadily. Just make sure form stays absolutely perfect - it’s painful to unlearn bad habits.
For deadlifts, try wearing sweatpants or soccer knee-length socks.
Cavalier,
Right you are. My lower back felt a little sore after the squats today so I need to remember to be conservative on the weight increases. Just watched the Elite FTS series on how to correctly squat, I’ll especially remember to keep looking up and not straight ahead and fix my back before taking the bar off the rack.
Squats:
45 x 15
65 x 10
3 x 115 x 5
Standing Military Press:
45 x 10
3 x 75 x 5
Bent Rows:
45 x 10
3 x 75 x 5
Chin-ups:
3 unassisted, 5 assisted
And remember to squat LOW - it’s so tempting to cut short.
If the back soreness is DOMS, don’t worry about it, it’ll go away in a day or 2, no harm done. Do you know the difference between DOMS and other pains?
Cavalier, thanks for asking as those are two good points.
I’m watching in a mirror to get my hips below my knees when I squat, I can tell that I need to improve my hip flexibility because it’s tough once I get the hips parallel to the knees. I think looking ahead in the mirror wasn’t the best for my form, though.
I mentioned the back because it didn’t feel like delayed onset muscle soreness, more like IOMS (immediate onset muscle soreness) when I finished the last set. Not a sharp or acute pain, but a sore feeling. I can still feel it today, it feels today like DOMS. I lift again on Saturday, I’ll have to see how I feel warming up. An extra warm- up set wouldn’t hurt me reading through other people’s logs and Rippetoe’s book.
Took 2 Advil this morning, which might mean I’m officially in the right forum…
Merry Christmas all!
Up visiting the in-laws in New York but I was able to get in a workout yesterday. The back soreness was gone despite 6 plus hours of driving Friday. Worked out at the Hardscrabble Club in North Salem, NY. Very nice folks and facility, and they let me visit for free.
Squats:
45x15
65x10
95x5
3x 125x5
Bench Press:
45x15
85x10
3x 115x5
Dead lifts:
95x10
135x5
Dips:
2x BWx8
Squats were better with an extra warm up set, I’m definitely doing at least three warm up sets from now on. No back soreness today, only some shoulder/tricep soreness from the dips.
Got over to the gym today, since tomorrow will be full of driving. I was tired and winded, must be the holiday and not sticking to the diet as faithfully. Military press was a big fail today, for some reason I could barely move the same weight as last time. Still no soreness in the back which is a good sign, I took extra time warming up today.
Squats:
45x15
65x10
95x10
3x 135x5
Standing Military press:
45x10
65x5
75x5
75x2 (couldn’t finish)
Bent rows:
45x5
3x 80x5
Chin-ups
2x BWx8 assisted
Happy about the progress in squats, bent rows can have a good bit of weight added as they weren’t feeling heavy. I’ll see if the military press bounces back. There was no pain or discomfort, just a real lack of oomph.
Less than 5 hours of sleep last night but got into the gym this afternoon in a good mood, probably because work was light today with the holidays. Lifts are still progressing nicely.
Squats:
45 x 15
65 x 10
95 x 5
3x 145 x 5
Bench Press:
45 x 15
95 x 10
3x 125 x 5
Deadlift:
45 x 15
95 x 5
145 x 5
Dips:
2x BW x 8
Last lift of the year is on Saturday, it’ll set a good starting point for 2012.
Back still isn’t bothering me which is a good thing, standing military press is still giving me fits.
Squats:
45 x 15
65 x 10
95 x 5
115 x 5
3 x 155 x 5
Standing Military Press:
45 x 15
65 x 10
3 x 75 x 5
Bent Rows:
45 x 5
75 x 10
95 x 5
3 x 115 x 5
Pull-ups:
2 unassisted 6 assisted
Attached picture is before and after progress made so far. I have my work cut out for me in 2012, but these pictures motivate me to better my diet, and for christ’s sake get rid of that belly fat!
Taking a cue from other logs and adding in more warm up sets. Finally got over to the gym late pm after picking up the house all day - kid’s holiday haul was everywhere.
Squats:
45x15
65x10
95x5
115x5
135x5
3x 155x5
Bench Press:
45x15
95x10
115x5
3x 135x5
Dead lift:
45x15
135x5
155x5
Dips:
2x BWx8
Still able to add weight each session but the increments are definitely starting to decrease. I am rather pleased with the bench press, that is actually a PR for this tall guy who never had a chest in high school or college. Now to work on getting up to two plates per side.
Today’s article on skinny-fat ectomorphs might as well have started “Dear George, I saw your training log and pictures and was inspired to write this.” Still digesting all the info in the article.
Good day at the gym today, PR in chin ups.
Squats:
45x15
65x10
95x5
115x5
135x5
145x5
3x 165x5
Standing Military Press:
45x15
65x10
3x 75x5
Barbell Rows:
45x10
95x5
115x5
3x 125x5
Chin - ups
4 unassisted 4 assisted
Yesterday was very nice weather wise so I worked outside yesterday and lifted today. Went right after breakfast and it took a while to get warm.
Warm-up walk to the gym, about 10 minutes then stretching
Squat:
45x15
65x10
95x5
115x5
135x5
155x5
3x 175x5
Bench Press:
45x15
95x5
115x5
3x 135x5
Dead lifts:
135x5
155x5
175x5
Dips:
2x BWx8
The bench press went up much easier this time, probably because I got someone to spot me and I wasn’t worried about dropping the bar on my chest or head.
Good on you getting back in! It’s nice to finally read a log of someone where I’m at physically too, except my gut’s bigger. Very similar otherwise - 38,6’1, 295 (lots heavier), gut, skinny arms, yada, yada. Your progressions look good man, that’s awesome.
Tyrfryer,
Thanks for the note. The progressions are good so far, although it feels more due to starting lighter than strength additions. I’m loving the newbie gains but approaching the point where I can’t just slap on extra weight every time.
It was admittedly intimidating posting my log with relatively puny weights compared to the other logs, but it has felt good to start closing an insurmountable gap with those with 250+ bench press and 400+ squat / deadlifts. And the folks here are a lot more reasonable than some of the other forums in humoring the newbie’s lift numbers.
I am happy with the Starting Strength routine so far. If only my diet was so easily programmed…
How far apart were the before and after shots taken? Did you tan up in the second one? LOL
Congrats on the chin up PR by the way.
People on here have generally been lifting a long time and have a love for the ‘iron game’ so tend to be supportive of anyone who has a go at it.
Take any numbers you read on other forums with a pinch of salt, most of them are total bullshit!
FarmerBrett,
Pics were taken about 3 months apart, but both are “before” with respect to the Rippetoe program. I should have posted side photos, the changes are a little more evident than those saddlebags I carry around show. The second picture shows my “carrot exclusive diet” where I eat 12 servings of carrots a day…
I figure with arms as long as mine that 4 pull ups really count as more, but a PR is still a PR
And I’ll remember to take the lift numbers with a grain of salt - except for those on this forum, of course!
Yesterday’s workout concentrated on foam rolling since I worked with the gym owner for an hour on stretching / warm up, which ruined my ability to get all the lifts in due to time constraints. Foam rolling is a very good thing, that is for sure. Daddy likes.
Squat:
45x15
65x10
95x5
115x5
135x5
155x5
3x 175x5
OHP:
45x10
65x5
3x 75x5
Deadlift:
135x5 (getting a form check)
Bent-Over Rows:
45x10
95x5 (changed form so weight lower plus ran out of time)
Had to skip pull-ups. Tomorrow no lifting due to kid’s birthday, so I’ll get back on Friday. I’ll be nailed to the bottom of the second page of the forum by then…
Got to the gym yesterday after work, Fridays are hardest sine I’m pretty tired by then. Yawning during a workout is usually not a good sign. I wanted to eat 45 mins before the workout but forgot. Ended up having a good workout but felt tired doing it.
Warmed up with walking, stretching, foam rollers
Squats:
45x15
65x10
95x5
115x5
135x5
155x5
3x 180x5
Bench Press:
45x15
95x5
115x5
3x 140x5. (PR)
Deadlifts:
85x10
125x5
185x5. (PR)
Dips:
2x BWx8
Still adding weight almost every session, I am happy with Starting Strength so far. My mother- in- law commented that I look broader in the chest and shoulders.
Need to closer track calories - I bought a body- fat caliper set and it must be broken because it was measuring 20% body fat. That can’t be right, although that statement requires that I ignore the picture evidence and the measurements. I am skinny fat and need to set up a nutritional plan for getting to 10%BF in 6 months.
I hear you on the initial intimidation factor, man. There’s some honest to goodness BEASTS in this forum, eh?! You’re puting in solid work though, and that’s all these dudes (& dudettes) are worried about, putting in work & not just blowing smoke.