The Next Steps

S

Spot Me?

0
I wish I started logging my workouts, weight and fitness thougths in general two years ago. I was somewhat athletic in High School and College - 5'6" and generally between 145 - 155. Then I graduated, got married and started getting lazy and then fat. I totally underestimated how active I was in College. Even when I wasn't working out a lot, I was still at the beach running around and swimming at least a couple times a week.

In about 4 years I had gotten up to about 185 and in horrible shape. I started back at the gym slowly and ran and lifted at least 3 days a week. Started feeling much better and seeing some progress so I got in there more often. Since the Gym is literally right around the corner from work I go on my lunch hour now. During the Spring/Summer I was at the gym 6 days a week and running on the 7th. I actually dropped down to about 148 at one point when I was focused on running quite a bit to prepare for a 10 mile run.

I'm now back up to about 160 (in a bulking phase), but I know I need to step up the workout. The holidays are killer for me and I have only been going about 3 days a week up until this week.

This week I will start this workout:
T-Nation.com | Waterbury Method

And will be looking forward to seeing some good strength gains. I will also be watching what I eat a lot better. I'll be back at it 6 days a week again - no running on Sundays at least until it warms up again.

I meant to get some pictures this weekend before I started this new workout, but got too busy and had friends over kind of late last night. I'll try to get some tonight.

I figure I'll work on bulking up some this winter and early spring and then get back to running more in the spring and summer. I don't really have an idea of what I want to weigh, but by the end of the "bulking" period I hope to be able to bench 275 - not really sure where I am at squatting - so no goal there yet.

Bad news is that the 160 I am currently at is not all muscle gain, but the good news is that I'm not outgrowing any of my pants yet, so it can't be all that bad. I think the pictures will be really helpful to me in seeing differences in my fitness.
 
Welcome to the forum, and good luck with your personal fitness goals! :)

Best regards,

Chillen
 
Thanks, Chillen. You seem like one of the biggest motivaters on here, and I can tell, from what I have read, that you are practicing what you preach!

I'm probably not going to log each day's workout, but today was a little tougher than I thought.

I did Squats - 10 sets x 3 reps. I warmed up with 135, then did my first set with 185. It seemed easier than I thought it should so I bumped it to 225. That was probably about right. Tough enough to consider lowering it back down after each set. I think that my form and range of motion need to improve, so I'll have to work on that for next week.

Did dips (not weighted - need to figure out how to add weight with what is available at my gym). And Rowed with 95 (could probably go up from there) Supersets 4 x 6.

Did Skull Crushers with 55 first set - bumped it up to 65 - that seemed good. Curls with 75 (that was tough, so probably the right weight too).

The hanging leg raises were not too tough, but I think I am pretty solid with core exercises like that - may need to add weight to that too.

Legs are still a little shakey and stairs were tough getting up to the second floor here at work.

I like the routine and really see how it will help with the strentgh gains. The last set in the 10 x 3 really feels great!
 
good log! im going to be following this because i also love 10x3..i do it in my workouts a lot. is the waterbury method workout designed for you to hit the gym 6 times a week?

you'l definetly get stronger with this man..waterbury's programs are great!

but when you log things, can you make clear whether you are working with barbells or dumbells for the rowing and curls?
im asuming barbells unless you are very strong~

anyway, good luck with this and your new years
 
Thanks. I did the rows and curls both with a bar. Not that strong. I will probably switch it up from time to time so I'll be sure to indicate that.

The 10 x 3 seemed to really take a lot more effort than the 4 x 6. This workout has one exercise that is 10 x 3 and then 5 that are 4 x 6. It has a 6 day plan with 3 days of cardio and 3 days lifting. Wed will be 10 x 3 bench and Fri will be 10 x 3 pull-ups. Both mixing in other lifts that hit the whole body.

It feels good to log this, so I probably will keep it up for a while (the logging). It will give me something to look back on and see how I felt at the time.

I should have some pictures tomorrow. If I remember to bring my camera into work.
 
Hey, welcome on board.

PB and I are doing the 20 squats routine. Do 20 squats for our workout and each week, increase by 5 lbs. For you, I'd suggest maybe going 185 for 20 reps. Have a spit bucket ready the first time that you do do it....
 
That sounds tough. I am always up for a challenge though. I work out alone so I really don't have anyone pushing me except myself. I think this site will be good for that.

Take a look at the link to what I am doing and let me know if you see somewhere I could fit the 20 squats in . . . or even something I could replace with that.

Right now my legs are so sore that I don't know if I could do 5 squats. haha. I know they'll loosen up - I'm just glad I'm only running today.

It is funny because the bootcamp class I go to has us all doing a lot of movements similar to squats, just without the weight. It is funny how sore I am just by adding some heavy weight.

Took pictures last night - forgot my camera at home. If I'm not too busy or too lazy I'll put them up here once I get home - otherwise I'll do it at work tomorrow.
 
Maybe you outta put off the 20 squat for a couple of weeks then if you are that sore already without weights. Keep what you are doing until your body is not as sore anymore; then do the 20 squats rep routine. You can jump into it and try it but you might wake up with a bloody nose and loose teeth. (you will wake up stiff and forgot about it because you overslept from being tired and HOOP out of bed to realize that your legs are locked and face plant. :) )

Keep up what you are doing, if you are enjoying it man. If you want to change things up a bit, try 20 squats routine.
 
I think I will stick with this new routine - it is just week one, so I haven't even gotten through each exercise yet.

There is never any hopping out of bed for me. I hit snooze about 3 times and then slowly roll out - so I think that alone will save my face.

Ran today even though I realllllllly didn't want to. When I my legs are sore to begin with I start to make excuses, but I sucked it up and ran anyways.

Started very slowly with a walk at 3 mph for about 2 minutes, then bumped it to a slow jog (4 mph) for 1 minute, then to 5 mph for another 2. At that point I had loosened up and bumped it to 7 and stuck with that til about 20 minutes. I bumped it up to 8.5 for about a minute and a half because I love to finish kind of strong and really push it at the end.

It was a decent run especially considering that I'm still pretty sore from the squats.

Gym closes at noon tomorrow, so I need to be sure to get in by 11:00. Looking forward to that (and the good news is there isn't too much for my legs - this routine seems to keep me from hitting the same area too hard two workouts in a row - so I'm happy about that too.)

Also meeting some friends at B-Dubs for lunch afterwards. Diet is something that I think I'll start to work on next week. I can usually do really well during the work week, but the wheels fall off on the weekends for the most part.
 
Ok - looks like I kind of jumped the gun. I didn't make it to the gym on Wednesday (got busy so I could get out of here early). Ate like a pig on NYE and the gym was also closed yesterday. I kind of underestimated what all I have going on right now. I am horrible about letting other lunch plans, meetings and travel detail my workouts when I am not 100% committed. I will get to that point next week for sure.

I am STILL sore from Monday's squats - I will be dropping the weight to brobably 185 - 195. I think that I can be pretty determined and once I decided on 225 I was gonna stick with it - just because I could. My form was not good, so I think I'll lower it next time and work on better form. I can't beleive that I am still sore from that.

I'm going to do Friday's workout today - 10 x 3 chin-ups and other supersets that hit chest, arms and legs. I'll be at boot camp class tomorrow and will get food for nest week this weekend so I will be sure to eat better next week.

In other news, I remembered to bring the camera in, but can't find the cord to connect it to the computer anywhere. I looked at home and figured maybe it was here at work - negative. I need to upload some Christmas pictures and other stuff too, so I really need to find that cord.

I feel like I started this jornal a week early. I journaled two workouts and then a couple days of slacking off and soreness. Like I said - next week brings in a time with no holidays and no easy excuses for not getting to the gym 6 days a week.
 
Spot Me? said:
I'll be at boot camp class tomorrow and will get food for nest week this weekend so I will be sure to eat better next week.
Click to expand...

Don't worry about the days you've skipped, it's done and there's nothing you can do about it. Focus on the upcoming workout days and try to stay on track.

The spinning instructor at my gym teaches one of those boot camps... what are they?
 
tsilcyc said:
The spinning instructor at my gym teaches one of those boot camps... what are they?
Click to expand...

I've been to two different "boot camp" classes. The one I normally go to is great. There are 5 stations and you go through the circuit 3 times, then run two laps (indoor - very short) when you get back from the run he gives you 5 different exercises to do at the staions and then you do it over again. 3 rounds of that, then about 10 minutes of abs/core. He usually has about 5 lines so you get in the one with the weights and steps that are the height that are challenging to you, so it is good for people at just about any fitness level.

I'm not all that great with terms, but I think that it is a really good cardio (or anarobic) exercise. You move quick and are always doing something different. There are usually alot of jump squats, and jump lunges, exercises where you need very quick footwork, that is mixed in with doing dumbell exercises like curls, shoulder presses, deadlifts, etc.

There are a ton more girls than guys. I think last week there were 6 or 7 guys (out of 30 in the class).
 
So - for today's workout.

Chin-ups 10 x 3
This was a good challenge. The first few sets were easy, but as I got to set 6 doing 3 was getting tough. I completed all sets though - felt good.

Super Set
Decline Bench (bar) 4 x 6 135 first set 155 sets 2 - 4
Hammer Curls 4 x 6 30 lb. dumbells

Super Set
Leg Curl 4 x 6 (had 70 lbs of free weights on a machine - not sure of weight with nothing added) This was a good challenging weight. May be able to go up, but still sore from Monday
Calf Raises - ended up with 3 sets on 2 different machines. Gym was crowded and when I would switch back to leg curls someone would jump in on one of the other machines. 4th set I just did toe raises with 25 lb plates in my hands. Still a decent challenge
Lunges 4 x 6 holding a 25 lb. plate in front of me. Good challenge - tough. Possiblly because of soreness.

I was glad to go and get some leg work done again - I really hit it too hard on Monday so it felt good to be able to workout with weight that is probably more realistic for me.

Gym was crowded. You could tell there were a lot of new year's resolution people there. checking out machines, working with trainers, new clothes. I don't mind it - it just makes it hard to stick with a plan, but you can always modify it.
 
Pictures - Not a Pretty one either.

I'm glad that I took these so I can go back and see what changes I have made, but posting them online is not something I'm proud to do. I figured it may help me to stay motivated so I can put some up that are much better.

I was doing the math and I was about 15 lbs lighter at the end of the summer last year. I know some of the weight gain is muscle, but not all - Time to get a little more serious about dieting.

I got turkey and wraps for lunch all week. Non-fat Yogurt and other "heathier" things to snack on during the day - better than Cheese puffs and Taco Bell.

I don't have a specific weight goal, but I do want to be in much better shape. I know I can get there, but I want to weigh more than 150 (Where I was for a lot of the summer). That is why I'm going to try to bulk up, gain strength until about March - then I start running more to be ready for 10 miles in August.

I will be considering this week the first week of the Waterbury 10 x 3 workout, and will not be squatting 225 for my sets this week. Lesson learned!

Here's to a healthier year in 2009!
 

Attachments

  • 100_2485.jpg
    100_2485.jpg
    25.3 KB · Views: 212
  • 100_2487.jpg
    100_2487.jpg
    15.9 KB · Views: 107
  • 100_2488.jpg
    100_2488.jpg
    27.4 KB · Views: 182
  • 100_2489.jpg
    100_2489.jpg
    29.8 KB · Views: 196
Take two of this routine went much better. Lowering the weight to 185 was a good call. I could manage the stairs at the office after the gym, but still felt like it was a good workout.

Here is todays workout

Squats - 185 - 10 x 3 - felt good, but challenging the last couple sets

Superset of Dips (not weighted) and Bent-over Dumbell Rows (45's) 4 x 6
Did dips very smooth and slow for good form and more of a challenge. Rows were good -challenging.

Superset of Barbell Skull Crushers (65) and Curls (75) 4 x 6 - weight was more challenging for curls than for skull crushers, but completed all sets.

Hanging leg raises. 4 x 6 Did a twist with this to make more challenging.

It was a good workout. Had a turkey wrap and peanut butter with crackers postworkout.

Really need any tips/critiquing on my diet. I don't know much about the right kinds of foods - I just know I love food - except veggies (this is a problem, I know).
 
Good run today. I normally go 2 minutes hard and 2 minutes light, but I switched it up to 3/1 today. I pushed myself a little harder and really liked the challenge.

Still have some soreness from yesterday, but a good soreness. I can tell that I got a good workout, but I can still operate today.

Tomorrow is 10 x 3 on bench - looking forward to that.
 
Yesterdays workout was good.

Bench 10 x 3
Started with 185 for first 4 sets, dropped to 175 after that (kind of felt like I did on the first day of Squats - I could squeze them out, but form was off and I didn't want to hurt for a week.

Romanian Deadlifts 50 lb DB's
Military Press 95, 115, 105, 105
Superset 4 x 6

Calf Raises w/ 50 lb DB's
Upright Rows BB 105
Superset 4 x 6
(rows were getting tough - lost form on last set)

Tricept Pushdowns
120 lbs
4 x 6

Good workout. My right shoulder is very sore today, I think that is more because of shoveling last night than anything.

Planning on a good run today. I think I'll do intervals on Tues, and run 5K on Thrus. I'll work on my time for that. I run one in June and I want to be under 24 minutes.

Right now I'm weighing in at 163.5 in the AM. Was at 160 about a week ago. Not totally sure where the gains are. I am eating better than usual, so I don't think it is too much fat, but at the same time that seems like a lot of muscle to me to be gaining that soon. If any of you have tips, let me know.
 
Good run today. Walked for 2 minutes and then set it to 5K (3.1 miles). Ran that in 26:38. It was tough, but I haven't really been running in months. Will continue to focus on that time on Thursdays.
 
Friday - Long day and I was at a meeting out of the office for most of the day. I went to the gym once I got back and did the following:

Chin-ups
10 x 3

Decline Barbell Bench - 155
Standing hammer curls - 30's
Superset 4 x 6

Seated Calf Raise with 90lbs on machine
Leg Curls with 70 lbs on machine (one leg at a time)
Superset 4 x 6

Lunges with a 25 lb plate in front of me
4 x 8

Workout felt good. I was glad I got in even though it was not a typical day for me. I really rely on my schedule staying pretty much the same so when I am out at a meeting for much of the day I would usually miss the gym because of it.

Saturday:

Boot Camp class - got there just in time for streaching and warm-up, but saw everyone taking equipment down stairs to the basketball court. There were over 40 people there, so they had to move to a new place. Really good class with tons of pop-squats, jump-squats, and lunges. More running and sprinting with the additional room too. Always a good workout.

Today:
Squats - 195
10 x 3

Dips (unweighted 8 reps)
Bent Over Dumbell Rows 55's
Superset 4 x 6 (8)

Skull Crushers - Barbell 70
Barbell Curls - 80
Superset 4 x 6

Hanging leg raises (Twisting)
4 x 6

Good workout. Hard on my arms today for some reason. Legs felt strong. I do wish I had someone to watch my form and make sure I'm squatting deep enough. I think that today I was pretty good, but can't be totally sure.

Shoveled the driveway again yesterday and will probably have to tomorrow night too. I kind of consider that a bit of a workout. I sweat enough that it should count!!!
 
Ran yesterday after work. Another busy day at the office so I'm proud that I still made time to go after work. I used to always go after work, but now I'm so used to getting home early from going on my lunch breaks that it is tough to make myself go after. Good run did the 3 min. fast, 1 min slow again. That is what I will stick with for Tuesdays. 5 rounds of that and then a little cool down. On the last round I bumped it to 9 mph for the last minute. Finished strong. Heart rate dropped nicely after running.

Shoveled the driveway again last night. That counts as extra credit in my book.

Todays workout.

Flat bench press 195
10 x 3

Romanian Deadlift Dumbells - 55's
Military press barbell - 105
Superset 4 x 6

Calf Raises with 55's in hand (sets of 8)
Upright Row Barbell - 95
Superset 4 x 6

Tricept Pushdown - 120
4 x 6

Bench Press was good - very challenging the last few sets, but really excited to be working that many total reps with that kind of weight - very motivating!
Deadlifts were tough - really felt it working all the right muscles.
Military press was tough too - last set I lost form a little and had to do more of a push press.
Calf raises seem easy - maybe not enough weight?
Upright Rows are tough for me. I don't get the bar up really high - just to chest level, but I like the challenge of the higher weight.
For the Tricept pushdowns, I could have upped the weight. I realized about half way through that one that I did the same weight last week. Still a good workout.

Still eating well at work but not so good at home. Probably eating the right amount of calories per day, but not the best kinds of foods. I'll be fine with that for now, but will work harder on watching what I eat in the spring/summer.
 
You must log in or register to reply here.
Back
Top