helm's log

by **helm** » Wed Feb 20, 2008 2:41 pm

I guess it's time to also start logging here, for myself and of course to get some feedback.
Cause I got them checked at the gym today (except the age, I knew that before), my stats are:
Age: 24
Height: 182cm
Weight: 84kg
Bodyfat: 20%
Currently I am doing all the exercises except for power clean and OHP. Still working on the technique.
I am using the university's gym, which only has one bench with an olympic bar and a rack with a 30mm barbell. So for squats, barbell rows and deadlifts I use the slim barbell, cause I can't take the olympic barbell from the bench. wouldn't be very nice to the other people. The worst thing is that there are only small plates available, so I always have to build stacks for the row and deadlift. Weights are only half and full kilos, so I aim to increase by 2kg each workout.
I started mid-January, so now I'm in my fourth week. Got the "starting strength" book last week and it already helped me improve some things I did wrong until now. The squat rack only has some fixed positions, and till now I used the highest one, where I had to get on my toes to get the weight out. So today I tried a lower one, which is about mid-sternum as suggested, but have to get used to that. Could be a little higher. Another thing is that I always used to put the bar high on the traps. Trying to use the lower position did not really feel that good, I guess I'll have to do some more shoulder dislocations first.
My goals are not really defined yet, I only know that I want to reduce the body fat to around 15% and weight as well. 80kg should be enough. I guess I have to watch my caloric intake more exactly, because even though I mostly ate clean stuff since the beginning of the year, I put on about 4kg - which I don't think is pure muscle.
About 2 times a week I use the elliptical trainer for 15-20min after workout for some cardio.

by **helm** » Wed Feb 20, 2008 2:41 pm

I work out Mo/We/Fr, so these are today's results:
Squat
2x5x40kg
2x5x42kg
2x5x44kg
Barbell Row
1x5x40
2x5x50
2x5x55
Deadlift
1x5x55
Dips
3x5
and working on power clean technique with the empty barbell.
I hope I'll keep on posting my results, and that they increase, of course

by **Mehdi** » Wed Feb 20, 2008 2:48 pm

Your body-weight is fine. Keep eating bw in lbs x 18 kcal & make sure it's clean food.

by **helm** » Fri Feb 22, 2008 1:24 pm

Squat
1x5x40
1x5x42
2x5x44
2x5x46
Barbell Row
1x5x40
1x5x50
3x5x55
Deadlift
1x5x55
Dips
3x6

too many people, no bench press

by **Mouse** » Fri Feb 22, 2008 2:17 pm

Any reason why you're not doing 5x5 with the same weight across?
As Mehdi says - your weight is fine. I'm 181cm tall and weigh about 90kg - it's your aim to reduce bodyfat that is more important than losing weight - if I got down to 10 - 12% bodyfat and was 100kg in weight i'd be happy!!

by **helm** » Fri Feb 22, 2008 4:14 pm

Mouse:
Any reason why you're not doing 5x5 with the same weight across?

no, there's no real reason. haven't really thought about it. just started with a weight I can handle well and increased it. I will do it next time - makes me wonder too... maybe something unconscious about not being able to cope with the weight or something..
that day was the first time for a while that I stepped on the scales, that was maybe kind of irritating since I always used to be under 80kg. but BF-reduction is the main goal, weight is really secondary.

by **Mouse** » Fri Feb 22, 2008 4:22 pm

helm:
Squat
1x5x40
1x5x42
2x5x44
2x5x46

Go for:
Warm up -
1 x 10 body only
1 x 5 bar (assuming 20 kg bar)
1 x 3 30kg
1 x 2 35kg
1 x 1 40kg
Work Sets -
5 x 5 45kg
Then build from here increasing 2.5kg each session.

by **helm** » Fri Feb 22, 2008 5:16 pm

thanks Mouse, that sounds reasonable. till now I did 10xbarweight and 10x30kg for warm-up, then already started counting.
only I have to take 2 or 3kg steps, due to the weights available.

by **helm** » Mon Feb 25, 2008 7:35 pm

so today I started with the low bar position, but after warm-up sets and the 2nd time 5x45kg my knees started to hurt, guess I have to work on the technique a little. I switched to high bar position and suddenly it felt like adding 2 more kilos...
I also used the olympic bar for barbell rows and 2 sets of deadlifts in between, it's much better than stacking plates. did the warm up almost like Mouse suggested - good thing. I will not write down all sets and weights, just those that matter..
Squat
3x5x45
2x5x47
Bench Press
5x5x45
Barbell Row
2x5x55
4x5x60
Deadlift
2x5x55
Dips
1x5
1x3 then the power was gone for today

by **helm** » Thu Feb 28, 2008 1:13 pm

had to skip yesterday and workout today. was kind of a weak day today, probably due to the lot of squats, which I all did with the low bar position. feels pretty good by now.
and I can finally do complete shoulder dislocation, not perfectly but all the way.
Squat
1x10xbw
1x5x10
2x5x30
3x5x40
4x5x45
5x5x47
Bench Press
2x5x40
3x5x45
Barbell Row
1x5x50
3x5x60
Deadlift
1x5x60
Dips
1x3 then the power was gone for today
in the end 18min/300kcal crosstrainer

by **helm** » Sat Mar 01, 2008 1:35 pm

today went pretty well, probably cause I ate an egg and some granola/muesli for breakfast. two sets of dips after squats - not that good. last set after all exercises and some powerclean/ front squat/ OHP practicing was an 8. incredible!
still have to work on my pull-ups/chin-ups. got a bar in my door at home, and get on there from time to time, but still can't do more than 5-6 pull-ups and 6-7 chin-ups.
Squat
1x10xbw
1x5x10
2x5x30
2x5x40
2x5x45
5x5x50
Barbell Row
1x5x50
3x5x55
2x5x60
Deadlift
5x5x55
1x5x60
Dips
6/3/8
in the end 18min/300kcal crosstrainer

by **helm** » Mon Mar 03, 2008 1:29 pm

Squat
1x10xbody
1x5x10
2x5x30
2x5x40
3x5x50
5x5x52
Bench Press
1x5x40
5x5x45
Barbell Row
1x5x50
3x5x60
1x3x60
Deadlift
1x5x60
Dips
7/5/5

not a good day today. time pressure caused bad mood caused bad work-out. always struggled with the 5th squat rep, hurried through bench press, couldn't really focus on barbell rows.

by **helm** » Wed Mar 05, 2008 3:25 pm

strange day today - have a cold, could barely sleep at night, it's my birthday and still I went to the gym and worked out. and it was pretty good.
Squat
1x10xbody
1x5x10
2x5x30
2x5x40
2x5x50
5x5x52
1x5x54
Barbell Row
1x5x40
1x5x55
5x5x57
Deadlift
5x5x57
Dips
6/5/5
plus some front squats, 5x5x20kg press and some power clean exercising. still don't get that little jump to lift the bar...
and I don't know where to place the dips? at the beginning? the end? or just spread them troughout the workout?

by **klue** » Wed Mar 05, 2008 3:44 pm

Happy birthday

by **jdurando** » Wed Mar 05, 2008 3:51 pm

Happy Birthday

Who is online