Elgon's training log

[elgon]

Hi all.
My first post at this forum was on July 16th 2009.
Then, I was all rearing to go and start on stronglifts 5x5 and GOMAD on 20th July.
Well, that didn't pan out as intended.
I am now moved to a new town since and just finished resettling. And signed up at a gym. So, that should get my ass off since i had to pay
Age: 37
Height: 5' 9"
Weight: 60kg
Body Fat: ?? cant get hold of calipers. Any other way to measure this guys?

Main Goal: gain weight
Weight goal: 85Kg. I can do this I believe!
Secondary Goals: squat 1.5(60)= 90Kg (Should i be aiming for 1.5 of my target weight? Confused on that).

I visited the Gym this monday to see just how hard everything was going to be as regards the weight lifting.
I have never worked out in a gym nor lifted marked weights of any form.
I guess i kinda made 'friends' and suddenly everyone wanted to show me what I should be doing. I ended up doing leg curls i think on a machine, followed by body weights squats (about 80)
This was followed by other machine exercises under 'instruction' from my newfound 'friends' that simply ended in me quietly lowering myself to the floor at the corner and refusing to move for an hour.

I of course knew what was to happen to my muscles the following day and what i should supposedly do to help ease the pain but i had no stomach for looking inside a gym again any time after that monday.
My whole body ached for a week (still aching) and what scares me is that i know i didn't really start on any real work yet.

Anyway, I finally made it to the Gym today (Friday).
And told my 'friends' to keep away from me for at least 3 weeks and that i would not be following any of their programs or taking any advice whatsoever that i did not ask for.
Less friendly now but I figure i'll be able to stick to my program that way.
Then, I tried out StrongLifts 5x5 with half weight on most everything.
Squats at 10Kg
-- seemed light enough and since i was just testing waters, i decided to do sets of 10. 3 times. I dont even know if thats called 10x3 or 3x10!! Guess i should. 5x5 is a nobrainer.
I had to call for help on the last set after 5 reps.
My first ever weight session! Yay!
Dead Lifts at 20kg
-- These were gloriously easy at that weight. So I raised the weight to the 40kg I will have to be starting with and tried again. Still pretty easy. So this got me worried about the possibility that i was doing it all wrong. Where should i be feeling the strain for the deadlifts?
Barbell Rows at 10kg
Gosh!
sets 1, 2, 3 I didnt really need a breather for. 4 and 5? Well, i looked pretty ridiculous with a lopsided barbell that practically refused to get past just above my thighs...
I will stick to the barbell rows instead of inverted rows cause i simply can't get the setup for inverted rows at this gym.
Bench Press at 10kg
At 10kg, things were pretty easy and i had no problem at the 1st 3 sets. So I changed to 20kg for the last two and managed with some struggling to pull it off.
Oh boy. I guess I will get into trouble with them pretty soon but i at least will be able to start off fine.

Things went haywire from here on out.
Overhead Press at 10kg.
I only got through the 2nd set of these. I simply could not do anymore.
Pushups
3, 2, 2 !!!!!!!!!!!!
This is horribly amazing!!
I've always been able to do pushups!!
I used to be able to do at least 60 with no breaks less than a year ago!!
Heeeeeeeeeelp!

i decided to stop right there before i demoralized myself some more.

I later came to realise that:
1. I should remember not to do Deadlifts with Barbell rows.
2. I should remember not to do overhead Press (hmm, the actual Press i now learn) with the Bench Press.

I will now chalk my pushup failure to these added exercises and refuse to listen to any shouts of "weeeeeeeeaak!!"

So now, I start my full program on Monday 7th September 2009.
I think i can handle the full start weights even if i struggle.
Go Elgon

[JohnAnthny]

I read your post and I offer one recomendation. Follow the SL 5X5 program as is and you will get stronger. Now that you have 'tested the waters' get in the gym and do 5X5 just as it calls for.

Also, find videos of the deadlift and squat, and any other excercises you become concerned with and monitor your form. Build great form early and you wil benefit greatly.

Now get under the bar and become stronger!

[elgon]

Thanks John.
I intend to follow the program unwaveringly.
Mght you have a link to the correct reverse crunches?
It seems theres just so many variations and now am confused as to what is correct.
I cant seem to locate one here that is in tandem with the stronglifts FAQ

[elgon]

So, just took my stats getting ready for the Monday start of my program:

thighs - 19"
calfs -12"
hips - 35"
low waist - 33.5"
waist - 32 " (pot belly)
chest - 34"
wrist - 6"
forearm- 9.5"
bicep - 11"
neck - 14"
shoulder width - 19"
height 70.5 inches 5ft 10 inches. hmm. turns out I'm an inch taller than i thought.

Yep! I'm skinny
just took pictures and will upload once i see some progress.

[JohnAnthny]

Elgon,

It sounds like you planned your workout to begin today. Hope it went well.

On Stronglifts.com 's home page there is a link to learn proper technique for all excercises. Follow that link and scroll down and watch the embedded video. You cab really see how its working the abs. I do them at the gym on a bench with handles behind my head. Focus on using only your abs to bring the lower portion of your body up towards your chest. Focus both ways and dont let the abs rest.

And since you are skinny and wanting to add weight. Eat lots of good food. I saw your doing gomad i dont know much about it but eat plenty of good food, work hard, increase the weight and you will get bigger and stronger.

good luck.

[elgon]

Well, yesterday went terrific for a 1st day!
I just happened to do Deadlifts instead of Barbell Rows. Will switch again on Wednesday to get back on program track and avoid confussion.

Squat

20Kg - 5x5
This went well though i think i may not have squated deep enough. I think i was just knee parrallel. Reason being i put s bench that was just below parralel under me and didnt brush it a couple of times.
I needed the bench as a confidence booster cause i did not want anyone holding my waist for support.
Bench gone on Wednesday

Bench Press

20Kg
This was fine. No issues i think. The push was a little explosive on 1st 3 sets and i slowed on last quite a bit but no shaking.

Deadlift

40Kg
Unlike my earlier post, i must have done these correctly now though i went to 10 Reps. This time round, I felt that it wasnt quite so light after all. Toes curled up the whole time. Chest and Face foward.

Prone Bridges.

I need to carry the Excell sheet to gym instead of relying on memory as to what exercises to do. This was extra for the day. Nevertheless:
3x60 secs!! Yay!!
I was shaking quite a bit on last 20 secs of set 2 and 3.

Push Ups

My problem area. Can anyone tell me how to get these easier??
set 1 - 8
set 2 - 6
set 3 - 8
I basically really struggled!

Reverse Crunch

3x12
Thanks Anthony, i did find the video earlier and practised on Sunday.
I used a gym member as support holding on to his ankles.
1st set was a breeze and i was smiling cause i was nearly done with 5x5 for the day
This changed on 2 and 3 though.
Its amazing how fast easy changes to horrible. I did finish the sets and lay there watching the dance class. Chicks

After, i had enough psyche to fool around with the machines and have now finally understood the free weights theory.
I went and used the big thingie that you push with your feet upwards that i be;lieve is supposed to mimic squats.
Now i know why precious few of these body builders love that machine and seem to rush through squats (or do lots of free weight squats instead). After my 20kg squats, 40kg on that thing simply felt like fun. And for some reason, those that love it didnt seem to like that i seemed to enjoy it and dismiss it

Long post. But hey, my very 1st ever real gym workout!! I am now officially a 5x5 stronglifter!!
Bring it!!

[JohnAnthny]

Do pushups to improve. you did 8/6/8. That tells me you either didnt rest long enough in between or you lost focus on 2nd set.

Focus on improving and thats what you will do.

[FiveByFive]

Welcome to stronglifts, I'm about six weeks in and still consider myself a newbie as well. I'm getting stronger by following the program as written to the degree possible. From that experience I think it was a wise move to politely tell your new friends to keep their noses out of your programming!

[elgon]

Do pushups to improve. you did 8/6/8. That tells me you either didnt rest long enough in between or you lost focus on 2nd set.

Focus on improving and thats what you will do.

Thanks for advice John. How long is approx long enough, cause i rested 2 mins?
But will try focus more and rest maybe 5 mins?

The gym has no setup for pulls/chinups and i cant figure out a replacement. any ideas?
Had to skip pullups today cause of that

[elgon]

Welcome to stronglifts, I'm about six weeks in and still consider myself a newbie as well. I'm getting stronger by following the program as written to the degree possible. From that experience I think it was a wise move to politely tell your new friends to keep their noses out of your programming!

Hey 5by5
Thanks for dropping by. Thanks too John.
The friends are a lot more supportive now especially after i printed out the strong lifts xls sheets and passed them around.
Some have even switched to real squatting and Standing Overhead presses as opposed to the seated ones with a back rest.

Please keep droppin by guys and advice as much as you want .. and more. I need all info i can get.

[atypical1]

Welcome to the madness! No pull up station? I'd buy a bar for home and do them at home if you can't do them at the gym.

james

[elgon]

Wednesday 9th Sept 2009
Squat

22.5Kg - 5x5
Bench gone !!!
I managed to do the squats smoothly and ALL below parallel with no help at all!!
Whatever else, this i am real happy about

Overhead Press

20kg - 5x5
Horrible! Just horrible!!
How can i stall on my very first? Thats demoralising!!
Sets 1 and 2 felt fine. Trouble started at set 3 where i really started struggling and by rep 5, I was using a bounce from my hips to start me off.
I stalled at set 4.
First two reps were pretty strong and i thought maybe i was finally on a roll. The 3rd... well, that just failed. I could not get the damn thing off my chest however hard i huffed!
Damn. So to try at same weight Friday..
Oh well...

BarBell Rows

20 Kg 5x5
These were much easier this time.
managed to do all sets with barely 30 secs rest. I'm sure that will change soon enough!!
The last set was heavy but not struggling much.


Prone Bridges.

3x60 secs!! again today.
I got this i think.
But probably cause i'm skinny???

Pull Ups
Unfortunately, theres no setup for these in my gym. Couldnt think of a replacement exercise thats not machine based.
Anyone got ideas please?
Nothing i can set up at my digs either

[elgon]

GOMAD!! Will make me go mad??
I started on my GOMAD today.
3 hours ago to be exact. I took my first litre of milk after gym.
I love the taste of milk.

BUT,
10 minutes ago, i must have lost the whole friggin litre!
That was not even diarrhea! It was something a whole lot scarier in high speed jet!

Should i just go on those intolerance pills immediately so as not to waste milk time or give it another try?
my next try is at dinner
and then before i sleep (thats a really scary thought now)...

[elgon]

Welcome to the madness! No pull up station? I'd buy a bar for home and do them at home if you can't do them at the gym.

james

That may be my option then James.
I bet i could even build one instead of buying cause gym equipment costs here are extreme.
hmm. wood and metal shopping

[elgon]

Friday 11th Sept. 2009

Squat: 5x5 @ 25kg - Below parralel but i believe i could go lower. Just scared that if i do, I may start stalling sooner.
BP: 5x5 @ 22.5Kg - Not too hard. I may need to increase tempo. I may be too slow going up.
BB Row: 5x5 @ 22.5 Kg - Well, not as easy as i earlier claimed. But that makes me feel better. Must be getting it right.
Push Ups: 3xF 10-13-12 Still struggling but any addition with these for me is an achievement currently
Reverse Crunch: 3x12 still using fixed support. Nevertheless, my knees touching head and not using momentum. I feel like there is a bulge somewhere along the outside of my scapula that i keep avoiding rolling on. hmmm?

Well, thats my first ever gym week done!!
I'll have a cold Tusker for that!!