Lissa's Training Log

[ewerbos]

Hopefully starting a training log as the first thing isn't too strange! I am:

Female, 27yrs
Height: 5'7"
Weight: 152
body fat %: 23.8

I just found the Stronglifts 5x5 program a bit ago. I've never been fit, ever, in my life; this past year I've just started. I bike to work 6.5 miles each way most days, and since I'm in the gym already to shower, I decided to try to hit the weight room (no need for more cardio!). I took a free "Women & Weights" class they offer at my school (I'm a graduate student) 5 weeks ago, and have been going regularly since. My goal is to be stronger, but up until now I've been reading advice from bodybuilding sites--I didn't know the difference! Regardless, I've been loving it. I really look forward to going to the gym.

For the first few weeks, my routine was doing the exercises they showed me in class, plus a few more; push-ups, crunches, squats, lunges, bench press, rows, bicep curls and wrist curls. I ended up starting to try to split it up in order to do more exercises and go to the gym more the past couple of weeks, but hadn't exactly been very bodybuilder precise about it. Up until now, it's been more "Whatever seems fun!"

On Tuesday, using my "Whatever the heck don't remember what I did" I squatted 105lbs, 3x8-10, lunges 75lbs, 3x8 on each leg, calf raises 115 lbs 3x15, then some machines with I don't remember what. The last time I tried deadlifts I did 65 lbs maybe 3x7, but I'm pretty sure I'm doing it wrong (my shoulders roll down in a way that seems bad). For upper body business: I was bench pressing 65 lbs, 3x6-8, and bent-over dumbbell rows with 20 lb dumbbells, 3x10; I think I can do 3ish chin-ups, no pull-ups! No idea if I can do dips. I tried yesterday using chairs, and I almost got down--SMASH! Bars are probably a better idea.

My boyfriend has been telling me that the bodybuilding nonsense is not what I want, and seems he was right! I'm excited about trying this; these are the fun exercises, anyway, and I hate doing lots of reps.

My roommate and I will be starting the 5x5 program tonight. We'll be starting with the recommended weights, though I'm not certain I can do 65lbs with the barbell row.

I've bookmarked all the women's journals that I can find, but I hope to find more! It seems that most of the other women starting have a lot more weight lifting/fitness experience than I do, which is maybe a little discouraging, but I think I can manage!

[ewerbos]

And I forgot to include specific goals!

Like I said, I want to be stronger. Squatting 1.5xbw is the standard one, so I think I'll do that. Also, it would be awesome to be able to do 10xpull-ups.

I suppose I ought to want to reduce my body weight %, but mine is healthy, and I suspect if I focus on getting stronger that will go down anyway.

[ewerbos]

First day on the 5x5 program, workout A:

Squats: 1x5 @ 45 lbs, 4x5 @ 65 lbs
Bench press: 5x5@55 lbs
Barbell row: 5x5@65 lbs
Dips: 3x4 @ BW (partial)
Reverse crunch: 3x10 @ 40lb counterweight

For the squats, I was going to stick with the bare bar, but my partner insisted on upping it. I think my form was mostly ok, though a couple of times my partner said I was tilting my butt a little up. They felt very light.

The bench press was also light, and my partner said my form was improving towards the end (not sure how). I think I was using my chest more; my grip was also too narrow on the first set.

The barbell rows felt very uncomfortable. I'm not sure I was putting it down each time--More to the point, I wasn't getting it all the way up to my chest. I think part of this is a flexibility issue--I have ridiculously tight shoulders.

Dips were about what I expected.

I wasn't planning on doing the reverse crunches, but my partner bailed on the barbell rows (his hamstrings are tight and he couldn't figure out how to do them), and so wanted to do some dumbbell rows at the end, so I had some time on my hands.

To improve the tight shoulder issue, I decided to do shoulder dislocations. My broom was not long enough for me to get a wide enough grip for me to keep my elbows locked.

Thus, I bought an enormous deathstick (PVC pipe) at Home Depot on the way home. Did 2 sets of 10. I can get my arms wide enough to barely be able to do them with much struggle, but the grip is so wide I have to duck around the pole getting it over my head. More improvement desired!

[MysCat]

Good first start lissa. You'll find that with the light weights, it's good to practice your form and technique. It will be invaluable when the weights get heavier. It's good to have a workout partner, too - someone to watch your form and to help spot you when you're going for those heavier weights. Looking forward to seeing your progress!

[ewerbos]

Good first start lissa. You'll find that with the light weights, it's good to practice your form and technique. It will be invaluable when the weights get heavier. It's good to have a workout partner, too - someone to watch your form and to help spot you when you're going for those heavier weights. Looking forward to seeing your progress!

No doubt my form needs improvement--Still, the squat is really light and I think I'll be adding to it pretty rapidly for a bit. The rows, on the other hand--I think I'll certainly skip increasing them, and if perhaps added speed and concentrating on form will help me get them all the way up to the chest.

[ewerbos]

Squats: 5x5 @ 85 lbs
Overhead Press: 5x5 @ 45 lbs
Deadlift: 1x5 @ 85 lbs
Chin-ups: 1/1(+3neg)/0(+3neg)

After: ~10 mins jogging

Squats: I'm starting to get better on the form; I keep forgetting to keep my head up. The last rep in the last couple of sets felt a little hard, though I don't feel the pain yet.
Overhead Press: This felt pretty good for the first time doing the exercise. It didn't feel difficult to lift this weight, but my shoulders hurt a bit; this may be the same flexibility issue.
Deadlift: I'm still really paranoid about the form for this. It didn't feel hard, precisely, but I'm a little worried that I am not doing it correctly.
Chin-Ups: Need to get a bar! In the meantime, I think I will try more negatives next time (and not even attempt pull-ups? Or maybe just do negatives of those?)

My workout partner couldn't get the deadlift at all (he has really tight hamstrings), so he wanted to do a few other things, thus the jogging (lucky for me the gym has an actual indoor track, no gerbil machines!)

[jak3dude]

Chin-ups: 1/1(+3neg)/0(+3neg)

what does that mean

lol, I mean, I'm not the best at math, but I'm having a hard time figuring that out...

[ewerbos]

It means: I did one, then another, and after the second I did three negatives (jumping up and lowering myself slowly), then when I tried for a third set I couldn't do any at all, so I did three more negatives!

[ewerbos]

Had fun today, but probably overdid it on the extra:

Squats: 5x5 @ 95 lbs
Bench Press: 5x5 @ 65 lbs
Barbell Row: 5x5 @ 70 lbs
Dips: 5/5/5 (*mostly partial)

Calf Raise: 10/12/10 @ 155 lbs
Pull-up (negatives): 2x5 BW

-Squats: Felt a little hard towards the end, but still doable. My workout partner and I are going to continue to move up by 10 lbs (so 105 lbs next time). We'll see how it goes! My partner says I am hyperextending my back a bit, I need to remember to squeeze my glutes. At least I'm remembering to look forwards.
-Bench Press: The weight is still easy, though my form can sometimes be a bit wobbly. I have to concentrate on lifting my arms at the same rate. My partner says that my form is getting much better, however.
-Barbell Row: I read up on form a lot before going in, and I think it really helped. I hit my chest solidly almost every time, with a complete stop on the ground in between. #5 of 4 and #4 of 5 only grazed my chest; I actually cheated a bit on #5 of 5. I'm still going to count it, though, as I'm still learning form.
-Dips: Mostly still partial, though my partner said I hit perpendicular most of the time in the 2nd set.

-Calf Raise: I know you're not supposed to add extras. I have experience ballroom dancing, and being able to balance on the balls of my feet/toes is very desirable to me. I like the balance practice this gives me.
-Pull-up negatives: Maybe over-doing it on the arms, but we don't (didn't) have a pull-up bar at home, so this is my only chance to practice getting stronger. My roommate/workout partner stopped to get one on the way home from the gym today, so this won't be necessary anymore!

I didn't feel sore much; I felt my legs shortly after the squat, but it was gone quickly. My shoulders/lats are sore still, however (a couple hours later). I have yet to feel any soreness in my legs except for immediately after squats.

Generally, I'm really excited with how things are going. I do have a bit of a tendency to increase weight too quickly, as do most, but I think I am keeping it in check so far.

[ewerbos]

I'm not keeping close track of what I eat, but I do eat clean for the most part. I'm probably not getting enough protein and vegetables, however. What I ate yesterday:

8:30am: 2 slices of multigrain toast with flax spread (home-mixed canola oil, ground flax seed, cinnamon, nutmeg, allspice), sliced peach with home-whipped cream, coffee+whole milk
11am & 1pm: Split pan of: 1-2 cups zucchini, 1 roma tomato, 3 eggs cooked together in olive oil.
3pm: 2 eggs scrambled
5:30pm: fried pork loin + medium tomato & parsley
6:30pm: some sunflower seeds
7pm: workout
8:30pm: 2 cups whole milk, Nature Valley "nut crunch" bar (processed, could be worse; corn syrup, not the high fructose kind, not many scary ingredients)
9:30pm: pork loin with onions, 1/2 cup cooked oatmeal w/whole milk.

Throughout the day: too damn much coffee (another 1.5 cups whole milk into it all told, no sugar), some more sunflower seeds when I was hungry.

My diet is usually somewhat different; I'm a graduate student and my advisor is away, so I've been at home trying to finish up my current project. I sometimes have a really hard time bringing enough food not to starve in the office; I hate buying things out, more for price than for health (there's a really nice co-op on campus, for example).

I'm really going to try to cut down/cut out the coffee. I've been drinking way too much of it lately; Tea today!

[ewerbos]

Today we followed the program precisely:

Squats: 5x5 @ 105 lbs
OHP: 5x5 @ 50 lbs
Deadlift: 1x5 @ 95 lbs
Chin-Ups: 2(+3neg)/1(+4neg)/0(+5neg)

Squats: Getting harder; I was going to concentrate on squeezing my glutes this time, and maybe sort of succeeded, but I'm still doing enough just trying to keep the basic form. I have to concentrate to remember to move my hips before my knees. We're going to start going up only 5 lbs, however.
OHP: Perhaps my favorite exercise. I forgot to put my elbows forward between reps on the second and third set, but the fourth and fifth were really good.
Deadlift: I feel like I am curving my upper back more than I should, but my workout partner says I look fine. We'll have to video tape ourselves at some point. The weight feels fine.
Chin-Ups: I'm going to do chin-ups exclusively until I can do a whole pull-up. I was going to try to do pull-up negatives after these, but I was absolutely beat.

Diet sample for today:
***
8am: 2.5 eggs + 1/2 cup cooked zucchini + 1/2 cooked bell pepper ,1.5 cups milk,banana
10:30am: Tuna + whole tomato + a little olive oil, whole milk yogurt, dill
1pm: 4oz mixed greens + 1/2 bell pepper + 1/2 tomato + 3oz ground beef crumbles with olive oil+1 cup whole milk
2pm: apple
3:30pm: 2 slices overgrown zucchini (1/2" thick, 4" diameter), 2oz ground beef in creamy sauce (homemade)
5pm: 2 squares dark chocolate, 1 cup whole milk
6pm: 1oz leftover pot roast, banana (pre-workout)
9pm: nut crunch bar, 1/2 cup couscous, another slice of zucchini+1oz ground beef, 1/3 can of paneer (nothing sketch in the ingredients list)
Throughout the day: too damn much coffee+milk.

A little heavy on the fat, maybe? It's amazing how much better I feel when eating lots of vegetables and lots of milk (and not too many eggs).

I was going to try to cut down on the coffee, but not this week. Deadline! Next week is vacation; whether or not I can get to the gym, I can at least manage not to drink five million cups of coffee to keep up my morale while stressed.

[ewerbos]

Squats: 6x5 @ 110lbs
Bench Press: 5x5 @ 75lbs
Barbell Row: 5x5 @ 75lbs
Dips: 5/6/5

-Squats: The first set felt hard, other sets less so. I can really feel the difference when I get the form down correctly. However, I didn't go below parallel on one rep in my fourth set, and when my partner told me, I was so mad that I had to do an extra set.
-Bench Press: Pretty good, though the third set was hard because I gripped the bar unevenly. This is the first time the bench has felt challenging at all; I'm only going to go up 5 next time--Besides, I'll be on vacation in a strange gym and won't have a spotter.
-Barbell Row: Probably still a little iffy on the form, though catching on. I feel it touch, but I'm pulling it up a little high, I think, and because I'm a girl, I think it is touching something a bit lower than what a fella would get.
-Dips: A little better than last time. We switched to dip bars which were narrower for the second set, which made it easier. I am getting closer to perpendicular, though not quite there yet.

I'll be on vacation in Boston for the next week. I've found a gym close to where we'll be staying in Belmont (http://www.originalmikesgym.com/); $11/day, not cheap, could be worse. My current plan is to go Monday, Friday, and Sunday while I'm there, then Tuesday/Thursday/Saturday after I return, then perhaps finally at the Monday/Wednesday/Friday schedule which is the ideal!

[ewerbos]

This is actually my workout from yesterday (Monday 8/25). Managed to get to the gym on vacation!

Squats: 5x5 @ 115 lbs
OHP: 1x5 @ 50 lbs, 5x5 @ 55 lbs
Deadlift: 1x5 @ 105 lbs
Pull-up negatives: 3x5

Squats: I really hope I did five sets. I sort of lost track. The last rep of the last set was a bit of a struggle.
OHP: I put a 5-lb weight on only one side at first! Thus the one 50lb set. Glad I still managed 5 full sets, though they were challenging (the 3rd set in particular).
Deadlift: Felt fine. Not sure of my form.
Pull-up negatives: Can't do any pull-ups, but I don't want to do only chin-ups. So, negatives for now. I didn't do it "to failure" but I'm sure I couldn't have done any more after the third set.

[ewerbos]

Squats: 5x5 @ 120lbs
Bench: 5x5 @ 80lbs
Rows: 5/4/4/3/3 @ 80lbs
Dips: 6/5/3

Squats: Felt really, really hard, even in the first set, but managed to make it.
Bench: Hard, but not impossible. Good, because I didn't have a spotter.
Rows: I did "5" for each set this time, but I've finally decided to be honest and only count reps which touch my chest. Trying again at this weight next time.
Dips: Fewer than last time, but I think I'm going down lower (though I can't be sure, my workout partner isn't here on vacation and there's no mirror).

I feel like the optimal position for the bar in both the bench and rows is right on top of my breasts, which is an issue because of course that means I'm coming up/down about an inch less than a guy would. Oh, well. Maybe I'll do some more internet searching to find answers to this question.

[MysCat]

Hi ewerbos,

Read Mehdi's blogs on benching:

http://stronglifts.com/how-to-bench-press-with-proper-technique-avoid-shoulder-injuries/

and on the barbell row:

http://stronglifts.com/how-to-perform-the-barbell-row-with-proper-technique/

With the barbell row, the barbell row should touch the xiphoid process - little area top of your ribcage, below the breasts. With the bench, should touch your chest area, forearms perpendicular to the floor. You may want to get Starting Strength by Rippetoe which gives a lot of detail on how to do those exercises. And yes, you should always be honest and only count those reps that actually touch your chest.