Blue0123 - First Timer Training Log

[blueo123]

Hi,

so i've been playing around with the gym for around 18months now doing a mixture of machines and free weights. Was going 4 times a week doing paired muscles group splits such as Chest & triceps, etc. Found it hard to go 4 times a week and reached a plateu pretty quick and felt I was lacking energy when it came to my football (soccer) match on the weekend.

So i've found 5x5 stronglifts and its offering what I need. Shorter more intense workouts 3 times a week. I'm going to give it a go and see how much I can improve to xmas and hopefully beyond.

My goals to Xmas Eve are as follows:

- Squat: 70kg
- Deadlift: 70kg
- Bench Press: 60kg
- Overhead Press: 40kg
- Bent over rows: 60kg
- Chin ups: 10 reps
- Pull ups: 10 reps
- To lower body fat to under 15%

Any advice welcome. Let me know if the goals are set to low or high

Cheers

[blueo123]

I started the programme Monday so this is how I got on.

Monday 5th Oct 2009
==================
Squat - 30kg
Bench Press - 30kg
Bent over rows - 25kg
Push ups - 15, 8, 6 reps
Reverse Crunch - 12, 12, 12 reps

Wednesday 7th Oct 2009
=====================
Squat - 32.5
Overhead Press - 20kg
Deadlift - 30kg
Chin ups - 4, 2, 2 reps
Prone Bridges - 30, 30, 30 secs

Roll on Friday!

[blueo123]

Friday 8th October 2009
====================
Squats - 35kg
Bench Press - 32.5kg
Bent over rows - 27.5kg
Push ups - 17, 9, 6
Reverse Crunch - 30, 30, 30 secs.

Going to train Tuesday instead of Monday this week as I'm a lil hungover today!

[blueo123]

Tuesday 11th Oct
===============
Squat - 37.5kg
Overhead Press - 22.5kg
Deadlift - 35kg
Pull ups -8, 6, 8 (with 45kg assisted counter-weight)
Prone Bridges - 30, 30, 30 secs

Can't do one pull up so had to go to the ill-favoured assisted machine! Hopefully one day I can do them straight off. Is there any other thing I can do instead of using the assisted machine???

[blueo123]

Thursday 14th Oct
===============
Squats - 40kg
Bench Press - 35kg
Bent over rows - 30kg
Push ups - 19, 10, 7
Reverse Crunch - 12, 12, 12

Press ups slightly improving each time. Squats still feel easy but I'm happy getting the technique correct at the moment. Slight pain in the achillies on the this sessions though? Any ideas why?

Not sure where I'm going to fit the 3rd workout in this week. Have a wedding today (Friday), football Saturday and I'm out on Saturday, most probs resulting in a hangover Sunday. Not good. Really want to squeeze it in somewhere though. May have to be before or after football.

[Mouse]

Good start Blue.
Give us a bit more info - age, weight, height, bodyfat.
As you are still relatively new to the routine, take some starting pics to give you something to look back on in the future.
Whether you post them is, of course, up to you. But it's always better to have them for reference.

Can't do one pull up so had to go to the ill-favoured assisted machine! Hopefully one day I can do them straight off. Is there any other thing I can do instead of using the assisted machine???

Check this thread foe advice on pull ups and this one on resistance bands.

Slight pain in the achillies on the this sessions though? Any ideas why?

Not sure where I'm going to fit the 3rd workout in this week.

Try some mobility drills for your ankles and don't stress too much if you miss one workout. Consistency is the key, but one missed WO won't do you any harm.

Good luck.

[blueo123]

Thanks for the comments Mouse! Appreciate any help!

I'm 22, 74kg and I'm 5ft 10". I'm not sure what my body fat is at the moment, is it worth using the digital scales? I'm going to take some pictures this week sometime.

Decided to do the missed workout Monday and I'll do an extra one this week on the Sunday as I'm not drinking alcohol this weekend!

Think im going to use the 'grease the groove' advice to improve my chin ups and pull ups. Not sure where I can put them though? Gonna work on that one. Maybe in the garage.

Fri 15th Oct (Actually did it on Monday though!)
==========
Squat - 42.5
Overhead Press - 25kg
Deadlift - 40kg
Chin ups - 4, 4, 2 reps
Prone Bridges - 30, 30, 30 secs

Still going strong. Going to do Mondays workout tonight! No gym partner tonight though.

[blueo123]

Mon 18th Oct
===========
Squats - 47.5kg
Bench Press - 37.5kg
Bent over rows - 32.5kg
Push ups - 21, 12, 8
Reverse Crunch - 12, 12, 12

Felt good tonight and managed to push out a few more press ups

[blueo123]

Wed 21st Oct
===========
Squat - 47.5
Overhead Press - 27.5kg
Deadlift - 45kg
Pull ups - 12, 10, 10 reps (52.5kg Assist)
Prone Bridges - 1min x 3

Struggled a bit with the last set of overheads but managed to push the last rep out! Still not loving pull ups! Need to my own pull up bar set up somewhere.

[blueo123]

Fri 22nd Oct
===========
Squats - 50kg
Bench Press - 40kg
Bent over rows - 35kg
Push ups - 21, 13, 9
Reverse Crunch - 12, 12, 12

Still going well. Feel comfortable with the squats and rows still. Prob struggling with the BP the most but managed to complete all 5 sets of 5 reps. Got to get some pics done this week sometime!

[blueo123]

Need some help guys,

I'm thinking of buying a chin/pull up bar but don't want one that damages the door frame. Need to put extra work in on this exercise as I'm pretty useless at it.

I've found the powerbar doorway bar http://www.ukfitnesssupplies.co.uk/Prod ... ductID=929

It seems to have good reviews but needed some other opinions?

Cheers

[B3n]

I bought one of those bars about 6 months ago and have used it on a number of doors including my bedroom, my mums lounge, hotel room and my friends uni flat and it has never damaged any of the doors so i do recommend them.

Also nice start on the routine! Have you tried putting weights on your back for the press ups? I found that doing this has helped me with my bench press alot.

[blueo123]

Sounds good. I think I'm going to get one to improve my chin and pull ups.

No I haven't. I want to try and sort my form out first. My elbows tend to go outwards near the end of the set. Once I can do a good set of 20 reps I'll start adding the weights. Thanks for the tip!

Mon 25th Oct
===========
Squat - 52.5
Overhead Press - 30kg
Deadlift - 50kg
Chin ups - 4, 4, 4
Prone Bridges

[blueo123]

Wed 28th Oct
============
Squats - 55kg
Bench Press - 42.5kg
Bent over rows - 37.5kg
Push ups - 21, 12, 11
Reverse Crunch - 12, 12, 12

starting to feel the added weight now! Still pushing the 5 sets of 5 reps out though! Waiting to get paid so I can buy myself the power bar!

[nomercy89]

Just checked out your log blueo123.
Good job you have done.
As Mouse said, it's all about consistency. I also think given your weight and height you're a bit of a light weight so don't worry about that, just eat and lift. Don't neglect form and don't forget mobility and flexibility, especially as the weights get heavier. Don't make the same mistake I did and forget mobility and flexibility excercises, do them early and do them often and you won't have to cut the weight down later because of tight hams/quads or inflexibile wrists/ankles.

Keep up the good work.