Cleave's Log - A new Beginning

[Cleave]

Bench 5x5 @ 155lbs
Squats 5x5 @ 85
Barbell Rows 5x5 @ 85
Dips 3x3F

I missed a workout last week due to the holiday weekend and travel. Drove to Northen Virgina to see the in-laws for the 4th so I missed Fridays workout. I did make the effort to workout on Saturday but fell short. The wifey wanted to go shopping in Fredericksburg Saturdsay so my father-in-law found a gym acrsss the street from where she wanted to shop. I figured she could drop me off and I could get in a workout while she shopped. Unforthnately I did not phone ahead to see if they allowed traveling outsiders and I got turned away at the front desk. The place looked like it sucked from the outside. It's a HUGE place called American Family Fitness. I had a bad feeling when I walked in and saw Ken and Barbie behind the front desk and all the TV's, Chrome, and treadmills behind glass. This is the first time I've ever been turned away from a gym as a traveler. I've always been able to pay a daily fee to workout every other gym I've ever visited.

This morning I did however have a good workout. Squats continue to improve and I feel strong and feel like I have good form. Bench and rows are getting harder but still feel good. DIPS are getting better. I'm not doing great dips, but I feel like I'm doing bad form better than 3/4 dips, which are better than I've ever done before.

[Cleave]

Overhead Press 5x5 @ 85lbs
Dead Lift 3x5 @ 120lbs
Squats 5x5 @ 85lbs
Pullups 3x1

Still no progression on the pullups. I can do one and that's about it. But a solid workout none the less.

[Cleave]

Last Thursday I did a 30 mile road ride after work. I woke up late for my Friday morning workout feeling like toast, geting to the gym about 20min late. I was weak, tired and unmotivated. I stretched and did one set of squats and went home. Saturday morning I rode with the coffee crew 25 miles, went home had a big breakfast and did a few chores, then went to the gym and got in a proper workout, feeling good.

I had a good workout this morning, partly attributed to a really good Sunday of quality food and water. I'm up to 95lbs on the overhead press and squats. That means I've graduated from the 10 and 5lb plates to the 25's! I'm no longer the big guy pushing little weights!

Squats were tough however. I stalled on the third rep of the third set. My form was terrible that set. I pumped myself up for a big 4th set and flew thru with good form but struggled again on the 5th set. I might stay at 95lbs on Wednesday and see how it goes.

Saturday - Workout 1
Bench - 5x5 @ 160lbs
Squats - 5x5 @ 90lbs
Rows - 5x5 @ 90lbs
Dips - 3x3

Monday - Workout 2
Overhead Press 5x5 @ 95lbs (Love the overhead press )
Dead Lift 5x5 @ 125lbs
Squats 5x5 @ 95lbs
Pullups 5x1

[Mouse]

Cleave
Just caught up on your log again.
You've made some great progress with your workouts - keep it going.
Big thumbs up on the 36" trousers.

[Cleave]

Thanks for looking in Mouse. I'm coming along but for some reason I'm still struggling on squats. I stayed at the same weight as Saturday (95lbs) and still struggled. I made it through all 5 sets but my form sucked. The thing is I have been so good the last few days on my diet; eating very good, lots of water, no diet cokes, no beer since Saturday.....and quality sleep. I really expected a better workout this morning. My other exercises continue to go well though.

This morning
Squats 5x5 – 95lbs
Bench press 5x5 - 165lbs
Barbell Row 5x5 – 95lbs
Dips 3x3F

Mehdi is pretty firm on sticking to the plan and even doing it in the order laid out, squatting first. A few weeks ago I was struggling on squats and cut them back to twice a week and started improving again. I also usually squat second after either bench or OH press. The past week and a half I went back to following the routine to the letter and I'm struggling again on my squat. I'm thinking about taking Friday off and starting twice a week beginning on Monday. But I'm also rereading some old articles here on the site and the new link to the FAQ section and I'd rather work thru the struggle rather than have to backtrack. We'll see how things go on Friday.

[baughmjk]

Squats are a bitch for me too. Sometimes they feel great, but sometimes-like today for me-they just plain suck. Like you say, getting them figured out now is probably the right thing to do.

[Cleave]

Thought I'd post a couple of before and in progress pics. I have a very long way to go and and am just a beginning weight lifter but I feel good about my progress. Like most over weight people, I stayed away from the camera while at my heaviest but I found a few vacation pics.


Dec 2005 Orient beach in St Martin. I'm guessing about 295 here...



December 2006 over 300lbs. Fat, dumb and happy in Hawaii. But hey...I've got good hair and a nice tan working.

Don't really have any pictures from 2007 but I crested somewhere at around 315. I started working out and my own version of the anabolic (TNT) diet on Sept 1 2007 at 307lbs.



July 20 2008 - 235lbs - 8 months of machine lifting and dieting and two months on Strong Lifts 5x5. My next immediate goal is 229lbs but I'm not so much focused on the scale right now as I am with my lifting. At my height and upper body build I should start getting some definition at around 210? My weight loss has definitely slowed down of late. My first few weeks of the 5x5 I continued to lose. I haven't gained weight but have stayed at about the same while getting stronger. I'm definitely continuing to lose while gaining muscle.

Time to get rid of those love handles and let's see some abs!

I know there's a lot of young skinny guys here trying to gain and only a handful of fat old guys like me trying to lose fat and gain muscle, but you can do it. If my fat sorry ass can do it so can you. I went to the Dr last week for a physical and he couldn't believe my numbers. Cholesterol (187,) blood pressure (120 over 79)...and my resting heart rate is 45. Last summers physical my cholesterol was over 300 and my blood pressure was 140 over 92.

[Cleave]

I skipped my bike rides Thursday and Saturday looking for a little more recovery and better lifting. It didn't seem to help though. I also skipped Friday morning's workout in favor of a Saturday after breakfast mid-morning workout to see if that would help my squats.

Overhead Press 5x5 @ 100lbs - Failed on the 3rd set third rep. 4th set got 4 reps and 5th set failed on third rep. Dangit! I felt so good at 95lbs I didn't think I would have any problems for a while.
Dead Lift 5x5 @ 135lbs 3x5
Squats 5x5 @ 95lbs - Failed again on third set and my form really sucked. I'm going down to 75lbs on Monday and build back up again.
Pullups 5x1

[Chris]

Hi Cleave, I was searching for ways to post pictures -

Came across your log - You have done great! Really like your improvement and the way you have rebuild yourself!

Good job

[oi_joe]

good stuff.

keep at it with the squats, make sure you drive with your hips

[Cleave]

Thanks Chris and Joe,

I went back down to 75lbs and really worked on my squat form this morning. I did an extended warmup and an extra set. I think I'll be ok, for some reason squats are just tough for me but I will push through and make sure I'm doing them properly. I think as I continue to lose weight all the body weight exercises will improve.

Squats 6x5 @ 75lbs + 2x10 warmups @ 45
Bench 5x5 @ 170lbs - bench was tough. I failed on the 4th rep of 4th set but got all 5 of the 5th set
Barball Rows 5x5 @ 95lbs
Dips 3x4 - Dips were good this morning! Made it to 4 reps!

[thedarwinfish]

Awesome transformation. Internally and externally. Congrats. 6 months ago my blood pressure was 140/105. My doctor nearly shit himself last time I went in and it came up 120/75. That's adding years to your life. Good work. Good luck with those squats.

[Cleave]

Awesome transformation. Internally and externally. Congrats. 6 months ago my blood pressure was 140/105. My doctor nearly shit himself last time I went in and it came up 120/75. That's adding years to your life. Good work. Good luck with those squats.

Congrats to you too fish....Good numbers at the Dr are very gratifying. My dad at 72 has had a lot of health problems and led a fairly sedentary life. I'm aiming to change that now and be strong and fit from here on out!

[Cleave]

I pulled a double on Monday. I did my normal stronglifts workout at 5:30am, then 12hrs later I went back to the gym and did a Pilates class. The Pilates class kicked my ass. I sweated right through my T-shirt. It was a killer workout with a lot of crunches and lower back movements.

If you belong to a gym that offers Pilates or even Yoga, give it a try. I bet you like it. Pilates is a great compliment to the 5x5.


Cleave

[Cleave]

Woke up a little late. I forgot to set the clock on the coffee maker. My coffee maker has a grinder so it's freak'n loud as hell. It serves as my alarm clock.

Very good workout though. I was sore and started out sluggish but once I got going all was good.

OHP 5x5 @ 100lbs - GOT IT! I failed on this one on Saturday. It was hard but I got em all in.
Squats 6x5 @ 85lbs - Really watching my form. I did an extra set as well as an extended warmup.
Deads 3x5 @ 145lbs - Felt like I was pulling too much with my arms at first rather than letting my legs start the lift. Gotta work on that.
Pullups - 5 sets of 2. I can do about 1 and a half pullups. On the half pullup that I fail on I try to hang as long as I can.