First ever Journal...

H

hardyb

0
So, here goes:
Stats
Age: 25
Starting weight: 227.0lbs (May 19th)
Current Weight: 210.8lbs
Fat: Unknown (possibly between 20-30%)

Goals (short term - 3 months)
Weight: 195lbs

Goals (long term - 8 months)
1RM
Bench: 250lbs (195 currently)
Squat: 300lbs (not sure currently. 3RM is about 200 - much higher than I previously thought)
Deadlift: 350 lbs (not sure, currently. 3RM is about 175 - also much higher than I previously thought)

Current workout:
Rippetoe's Starting Strength on M, W, F with additional exercises thrown in on T/R. Doing cardio in addition to Rippetoe's 5 days a week, usually light to moderate depending on the day. Will continue this for 8 weeks. :)

Here's how I have it scheduled out. I'm not sure how to add the "additional" exercises so I've taken the liberty of doing so myself - any agreements/disagreements?

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

Workout B
1x15 Pushups with a weighted backpack
1x15 Decline Situps w/ weights
1x15 Medicine ball situps
1x15 Barbell curls
1x15 Hammer Curls
1x15 Leg Raises on Decline Bench
1x15 Rack chin-ups (can't do a regular chinup yet)
1x15 Hyperextensions
1x15 Incline curls
1x15 Weighted Calf raises

Workout C
3x5 Squat
3x5 Standing Military Press or Barbell Press
3x5 Bent Over "Dead" rows

So, here is how my weeks will look:
Week 1 - A, B, C, B, A
Week 2 - C, B, A, B, C
Week 3 - A, B, C, B, A
etc.

Yesterday:
AM - rode bike to work - 20 minutes
PM - rode bike back home - 25 minutes (uphill)
PM Lifting
Squats - 3x5 - 165lbs
Benchpress - 3x5 - 165 lbs
Deadlift - 1x5 - 165 lbs
15 minute jog

Will update again tonight. :)
 
First update...


Ate:
8:30 - 2 pieces of whole wheat toast w/ natural almond butter and EAS AdvantEdge Carb Control protein shake
11:30 - EAS AdvantEdge Carb Control protein shake
1:30 - 1/2 chicken breast with whole wheat pasta, tomatoes, mushrooms, jalapenos, and some balsamic vinegrette
4:30 - Apple, yogurt, 10-12 almonds
7:30 - Whole wheat tortilla with 5-6 oz of sauteed steak, refried beans, and tomatoes with hot sauce

Workout:
Rode to work - 20m
Rode back from work - 20m uphill - decided to pedal it harder
Lifting: So I realized that I had a weird understanding of the Rippetoe program. Does this sound OK as a supplementary workout?
2x15 medicine ball crunch (45lb plate)
2x15 weighted side raises (35lb dumbbell, 1x15 each side)
2x15 weighted leg rases (15lb dumbbell)
30second weighted plank (35lb plate)
Hyperextensions
Incline dumbbell curls
 
Drank a protein shake around 9:00, getting ready for bed. :) Also, weight progression from last week has been nice! Last Tuesday I weighed in at around 213.6-213.8, this week am down to about 210.6. Seeing great progress, and loving it! :)
Cutting the bike rides tomorrow, focusing purely on the lifts.
 
Nice routine...I like the compounds, I need to add those to my routine.

I will definitely come back and have a look at your routines and your progress.


Good luck!

:)
 
Thanks for the post!
Check out Danger Dave's sticky about lifting routines in the Weight Training section. I'm doing Rippetoe's starting strength. Long read, but well worth it. :)
 
Today's plan...

Well, although I skipped the bike ride today, I decided to go for a morning run. Made it through about a mile at 6MPH when the treadmill broke. :( Unfortunate, but oh well.

Need to buy more protein as well, the carb control shakes are great, but not providing me nearly enough protein. I'm fresh out of IsoPure, but that's what I've been out Extreme Labs Pro Lean Mass - Bodybuilding.com - Extreme Labs Pro Lean Mass Xtreme - Time Released Precision Protein! On sale now!
Anyone have any experience with this stuff? Sounds good... a little more carbs than in IsoPure, but that's ok.

Breakfast (already had):
2 pieces of whole wheat toast with about 1.5 tbsp of almond butter.
I LOVE THIS STUFF!

Now
About to go get an EAS carb control protein shake.

11:30
1/2 an apple

1:30
Tuna w/ whole wheat angel-hair pasta, mushrooms, tomatoes, jalapenos, and a dash of olive oil and balsamic vinegar

4:30
1/2 an apple, EAS shake

Dinner
Grillin time! I'll be grilling up some Chicken-Apple brats and Hebrew National 97% Fat Free hot dogs with whole wheat buns. MIGHT splurge a little and have a Coors Light. :) We'll see about that though. ;)

Late Snack
EAS shake
 
Well, got my Fitday journal set up yesterday as well. :) Thought I'd give it a day or two of seasoning before throwing it out to the wolves. Here it is!
 
Goals (short term - 3 months)
Weight: 195lbs

Goals (long term - 8 months)
1RM
Bench: 250lbs (195 currently)
Squat: 300lbs (not sure currently. 3RM is about 200 - much higher than I previously thought)
Deadlift: 350 lbs (not sure, currently. 3RM is about 175 - also much higher than I previously thought)
 
Good workout today.

Squats - 3 x 5 - 185lbs
Overhead press - 3 x 5 - 95lbs
Bent over Barbell row - 3 x 5 - 135lbs

Quick question - Overhead press should be done with bar in front or behind? I tried both. Seemingly having the bar behind is harder, but is it proper form?
 
nice to see you made a journal. Did you make sure to read up on proper squat and deadlift form? I assume you go at least parallel on squat and havea straight back on deadlift? Just checkin.

Good luck.
 
Yes, I watched and re-watched the videos. :) My buddy works out with me so we are making sure that we point out any form flaws we see.
 
Thanks, BSL! I personally feel as though being thorough is the only way to really hold myself FULLY accountable. :)

Thanks, Marko! I looked up the press and saw it on bb.com as in front, so i assumed that was correct, but want to be sure. :)
 
So, after looking at the fitday.com charts, it seems as though my food intake is slightly skewed:
For the last 3 days, I've averaged 39% Carbs, 33% Protein, and 27% Fat. Should I reduce my Carb/Fat intake or am I being nitpicky?
 
Fitday Journal updated


Not too bad of a day today. Right around 1800 calories, and about 2 gallons of water! Felt good. My weight is up again today (not sure why I weighed myself again after doing so yesterday, but I've mysteriously gained 3 pounds...). I was going to do the "secondary" lifting, but girlfriend was going for a jog with the dogs, so decided to join her. Figured I'd work my core out well enough running some trails.

There's a pretty sweet trail right outside our back yard, actually. About 1/2 mile paved sidewalk that runs right next to this little creek and some houses, and then across a little road to a lake with a dirt/gravel path around it. About 1 mile around the lake and another 1/2 mile back. I was jogging at a pretty even pace. Had my Heart Rate monitor in for the first time, got up to 185!!! I thought I was the **** cause I could run a 5k on the treadmill without stopping... running in real life is much tougher!

Man, wish I was back in high school again sometimes... would have never stopped doing wind sprints and ladders... or lifting for that matter. ;)

Check out these pics from THEN and NOW. It's the BACKWARDS progression! :) (Sorry if they are kinda large!)

That's alright.. I'll get there again. :)

THEN was like 6-7 years ago.
182lbs
12%BF
NOW was actually about a year ago, when I was at my heaviest
230lbs
God knows how much BF!

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