Actnow's Training Log

[Actnow]

Hi all, I have been reading up on the Stronglifts 5x5 training program and hopefully will start on it tomorrow. I started weight training almost the same time last year. For 5 months I was exclusively doing bicep curls and military presses on somewhat inconsistent schedule. It worked my arms, but I didn't gain any strength or muscle toning. Then last summer, I joined a local gym and was doing more varied exercises but mostly machine based. From then till now, I have been going to the same gym but on a very irregular schedule because of transportation issues. Now, I have a home gym, the Weider C650(http://www.walmart.com/catalog/product. ... id=5296664), that was bought for almost a quarter of its sale price. I have several important questions to ask before I start my first session -

Weight - 155 lbs
Height - 5'10"
Age - 15

1. I can be considered on the chubby to muscular pathway (chicken legs but topheavy). What can I do in addition to Stronglifts 5X5 to reduce my %body fat?

2. For the first three workouts, can I just use an empty bar so that I get my technique down right and get comfortable with Olympic lifting - I have never used a barbell before - and then on the second week start adding weights?

3. I am still growing so will doing any of these impede my vertical growth?

4. Can i do supplemental exercises such as planks, ab crunches, barbell curls and lat pulldowns when I am on Stronglifts 5x5?

5. What good cardio exercises would you recommend that don't require a machine?

6. Is this a good post workout meal - eggbeaters(egg white, I'll eat eggs with yolk twice a weak) omlet and banana?

Sorry for all the questions and thanks so much for the help.

[Young Athlete]

1)add in cardio after workouts start light and build up (It's because you don't work your legs out enough)
2)Yes start with empty bar and add 5lbs per workout
3)No that is a myth I have discussed this with mehdi I have continued to grow even after lifting (I turned 14 saturday)
4)No those are for body building trade in crunches for turkish get ups
5)Running, rowing, skating
6)Add more eggs maybe like 1 or 2 and you are good
Goodluck with stronglifts 5x5 stick to it lats and barbell curls aren't worth doing
 

[Mehdi]

Welcome Actow. You need to gain 10lbs. 155lbs at 5'10" is a bit skinny. Just get stronger & eat healthy, body fat will decrease as you get stronger.
 

[Actnow]

My first workout was very eye opening:

Workout A

Squat - Bar(45lbs) 5/5/5/5/5

This is the first time I did squats and I have to say I have never sweat more through a single set than doing this exercise. It's funny that I can still feel it now. I am starting to like doing these too.

Bench - Bar(45lbs) 5/5/5/5/5

This exercise wasn't that hard, but I had a problem balancing the bar on both the ascent and descent.

Barbell Row - Bar + 10lbs to get height (55lbs total) 5/5/5/5/5

The rows were difficult too and I think I'll stick to this weight until i master my technique.

Pull Ups - I couldn't even do one, but in each "set" I held on to the bar trying to lift myself as longest as I could
I know its supposed to be dips today but I don't have a dip station, so I just substituted it with Pull Ups.

Weighted Sit ups on Decline bench - 20lbs

On workout B days, I am planning on doing turkish getups with dumbells.

Overall Comments: Today wasn't bad at all - infact it was exciting as I had never done any of the exercises before. Thanks for looking.

[Bigsham411]

Welcome, and good first run at the work out. I'm pretty young aswell (17), and started about a month ago - and WOAH, squats are eye opening eh?



Focus on technique, best way to do that for right now - head to stronglifts and search for each exercise by name. It'll pull up what they are and how to do them correctly plus other topics that are helpful.



Plus, talk to your parents about getting a tub of Optimum Nutrition Whey Powder. Don't Neglect Nutrition, eat like crazy - you won't get fat if your working hard. Plus, go for 1gram of protien for every pound you weigh each day (currently 155grams per day). That burn you feel in your legs from the squats? Protein's help with that and help you recover faster from your workouts. Plus, like Medhi said, you need to gain about 10lbs and protein is an effective aid in gaining muscle mass. According to the generic equation 20xBody Weight in lbs - you should be eatting apprx. 3100 calories a day to gain weight - couple that with Stronglifts 5x5 and you'll be beating the ladies off with a stick in no time.



Goodluck my man, and take it slow, all good things come with time, or so i'm told.



-Sam



P.S. - It's always a good idea to consult a doctor before starting a program like this, talk to your 'rents about a physical if you haven't already had one.

[Mehdi]

You'll get used to the balance thing by pressing more. Just keep doing it. If you don't have dips alternate between pull-ups & chin-ups every workout.

@Sam
1g/lbs protein daily ok, but it doesn't has to come from whey. I haven't used whey since more than 8 months, only fish oil. Clean food, body-weight in lbs x 18 kcal, and increasing his squat will make him gain the weigh he needs & lower body fat.

[Actnow]

 

Workout B

Front Squat – Bar 5/5/5/5/5

 

Doctor advised against traditional squats and dead lifts claiming that they hurt the back in the long run. He is suggesting front squats and rows instead.

 

Overhead press – Bar 5/5/5/5/5

 

Relatively easy for me even though this is supposed to be the hardest press. Adding weights should change it though.

 

Barbell Rows – Bar + 10lbs 5/5/5/5/5

 

Chin-ups – Couldn’t do one but held on as long as possible.

 

Lol, I think I might have figured out the alternate to dips: using your arms to get yourself out of chairs and seats the day after you do squats because your legs are too sore.

 

I also saw a dramatic increase in squat form this workout after I saw the Asian squat vs. western squat video. I finally got the asian squat technique down.

 

Anyone suggest any exercises to strengthen forearm and grip. I think that’s one of the main reasons I’m failing on pull ups and chin ups.

 

Thanks.

[Mouse]

Doctor advised against traditional squats and dead lifts claiming that they hurt the back in the long run. He is suggesting front squats and rows instead.
Anyone suggest any exercises to strengthen forearm and grip. I think that’s one of the main reasons I’m failing on pull ups and chin ups.

 

Thanks.

 
Best start with the bicep curls now then !!!!!!!!!!!!!!!!!!!!!!!
 
Grip strength - have a look at    -     http://www.grippage.com/

[EatCrayons]

Great grip link, Mouse. I already perform wrist curls and as an added bonus my forarms are stacked now (it helps me stabalize my upper body workouts, too and their developement makes my whole arm look more attractive)! Can't wait to use some of the other techniques listed.

[Mehdi]

Just squeeze the bar hard on pull-ups, chin-ups. Your grip will strengthen, watch out with specific grip work, forearms are a small muscle, you can easily injure them through overwork, you're already gripping hard on all other exercises 3x/week.

[Young Athlete]

Yeah my forearms have gotten bigger since the start of 5X5 still my weakpoint but improving quickly. Just stick with the program the doctors didn't have any sceintifical proof to back up his claim on how squats are deadlifts are bad for back now did he?

[EatCrayons]

I think it's been said before that squats and deadlifts are bad for the back.... if done improperly. Develope form at lower weight.

[Young Athlete]

Yes if done improperly when done correctly they are one of the best exercises.

[Actnow]

02/22/08
Workout A
Front Squat - 45lbs 1x5 warm-up set
                        50 lbs 5/5/5/5/5
Barbell Rows - 45lbs 1x5 warm-up set
                            55lbs 5/5/5/5/5
Bench Press - 45lbs 1x5 warm-up set
                           55lbs 5/5/5/5/5
Chin ups- I half did two and held on as long as possible on third.
Decline Situps 25lbs  20/15/10
Cardio
20 minutes semi-intense tennis
I understand  your reservations against my doctor's advice but I would have to respect him and do front squats. I hope it's not too much of a problem. Anyone have a suggestion for wrist flexibility exercise? I have to have wrist flexibility to do front squats. Thanks
 
 
 

[Actnow]

Also, I have one more question. Would the anabolic diet work for me? I want to get to 160lbs and then maintain my weight there while building muscle.