Kerberos traininglog

[Kerberos]

Traininglog:

Start weight: 155 kg
Start Waist: 55 inch

Goal : Loose 30 kg , 40 inch waist , build core and
upper body strength.Increase stamina and endurance.
Feel better.

Timeplan: A year.

Workoutplan : Do 5x5 program with added cardio twice a week.
Mondays and Wensdays.

I also will continue my airsofting on Saturdays.
(I gear upp with 10 kg vest and rifle and run around
in the woods for 4 hours, kindoff like paintball)


Monday 11 Feb 2008

Recumbant bike : 10 min 5.8 km

Dumbell Squat: (10 kg x 2) 3 reps x 5 squats

Sitting machine legpress : 50 kg 3 sets x 10 reps

Elliptical: 10 Min 545 strides

Frontal dumbell : 3 kg 1 set x 10 reps
Side dumbell : 3 kg 1 set x 10 reps

Dumbell bicepcurl : 3 kg 1 set x 10 reps

Barbell Squat : just the bar 1 set x 5 reps

Machine bicepcurl : 10 kg 3 sets x 10 reps

Machine pulldown : 20 kg 3 sets x 5 reps

Runningmachine: 5 min

I took this first training and tried a couple of different things to get the
hang of the gym. I will start with low weights and get the technique down first before building
upwards.

[Mehdi]

Welcome Kerberos.
What'st he plan next time you go to the gym?

[Kerberos]

Tommorows plan is to do the B plan for the beginners 5 x 5.
Trying to learn good form on the diffrent exercises.

Oh almost forgot, I'm Marcus from Stockholm, Sweden. Got linked here from zenhabits , My work payed for a gymcard so i finally kicked myself in the rear to get started.

[Mehdi]

Ok then.
Stockholm really, I went there June 2005, liked it a lot.

[Kerberos]

Feb 13 2008

Training on Program B, beginners 5x5.

Elliptical 5 min 275 strides

Overhead barbell, 5 sets x 5 reps , but i think this barbell was not the 20 kg one.

Squat 20 kg , 5 sets x 5 reps.

Pullups , 3 times x 1/4 rep.

Deadlift , 40 kg 1 set x 5 reps.

Overhead barbell , 1 set x 5 reps , found a 20 kg one.

Treadmill , 800 meter , 9 min.

Tried to get the hang of the exercises, pullups ain't a go right now , cause my weakling
upperbody can't push 155 kgs up yet.

The deadlift was the easiest.
The squat is abit hard to do for me, it ain't the weight of the bar but
rather my big belly squishing agaist my thighs when I push down to the bottom.
But that'll change i guess.
Since I have been an active but fat guy my legs are already pretty good so squats is more
down to learning technique then working my legs upp.

feel tired, but in a good way.

Next training, airsoft on saturday.

[Mehdi]

Why did you switch order of exercises?
Make sure you push your knees out on squats & use a shoulder-width stance (bit wider), that way you have room when squattin down.

[Kerberos]

Did them in the order i could get access to the equipment at the gym.
Did the B exercise first probably since i wanna do the a one on mondays and b on wensdays.

I do push the knees out, but I got a big belly.
It ain't that much of a problem though.

[Mehdi]

Better is to stick to the order exercise, if you don't have to wait too long, better is to wait.

[KIB]

You've got some great goals ahead, Marcus. Keep picking away at them. The rewards come quickly with the 5x5. That "air-softing" sounds pretty cool. Post a pic if you can!

[Kerberos]

ok Mehdi I will stick to the order of the exercises.
Thank you KIB!  I feel good today but some soreness in the frontmuscles of my thigs. I guess I need to learn stretching better too.
 
Here's a pic of me out in th woods airsofting.
 

(Yes the hat is a bit silly , but I don't take myself too seriously.)
One of the reasons I want to get stronger is to move faster in the woods.
When wearing this setup(About 20 kg of gear) I found it hard to push upp from a kneeling position.
I currently run a more slimline setup so I can go faster.
But building up more strenght will enable me to work better at my hobby.
 
 

[Mehdi]

You're a shooter? Reader DB is a shooter, but he doesn't post on the forum.
Losing some weight & working on flexibility will make you faster in the woods for sure. Especially the leg training will help.

[Kerberos]

Thought the gun looks real, it only shoot 6mm plastic bb's with an electric motor/piston.
It works a little bit like paintball. 

[Kerberos]

Feb 18 2008
Did beginners program A stronglift 5 x 5
 
Eliptical 10 min , Heartrate 140
Squat  5x5  22.5 kg
Benchpress 5 x 5 20 kg
Bent over row 5 x 5  30 kg
Partial dips 3 x 3
Eleptical 5 min HR 140
Workout went okay today, still learning the squats correctly, some smaller pain on the front of
the knee, just above the kneecap.
The Benchpress went okay, but abit wobbly, trying to get the feel for the bar and balancing.
Bent over row was kindoff hard to get the form right. my big belly makes it hard to get a straight
parallel of  my back over the floor.
I tried standing over the bar in the position and check out my form in the mirror.
It looks decent but my upperback tilts forward abit.
tried compensating by sticking my but out more.
Should probably have had plates under the smaller 5 kg plates on the floor too.
the thing that really bugged me was the wireclippers you put on the bar to keep the plates there, they
kept swiveling around and making small tripods under the disks when putting the bar down.
I couldn't find a good place to do dips, plus I'm not that strong so i did a variation on it where i put my hands
on a higher bench, stretched my legs out infront of me and tried doing dips down.
managed 3 x 3 on that.
Some small pain in the back, but I guess it takes a while for my body to adjust to the new load.
 
Still felt i had a good session, Left in a really good mood from the gym.
Had a chicken sallad for dinner.
 
Looking forward to wensday for my next session.
 
 
 
 
 
 
 
 
 
 
 

[Mehdi]

Stay away from bench dips, they're bad for your shoulder joint. if you don't have parallel dips and can't use 2 chair, just drop them.
All the little pains: continue working on technique, most of them will go away. Keep us updated.

[Kerberos]

Wen Feb 20 2008
Elliptical  11 min , 618 strides , HR 140
squat  5x5 27.5 kg
Overhead 5x5  22.5 kg
deadlift 1x 5 45 kg
Elliptical 6min 338 strides, HR 145
 
 
Felt good doing stuff, overhead is a little harder, trying to coordinate both my arms and get the balance right.
Hmm just realised I increased with 5 kg on the squat instead of 2.5. hmm well felt good though!
I'm skipping the dips and pullups until i can find a good way to do them.
Think I used my back a little on the deadlift, gotta try and get that form down.