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Need some workout guidance

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Need some workout guidance

Postby gluck » Fri Sep 26, 2008 8:35 pm


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First of all thanks for this great site. I really love the way the website explains all the exercises and steps to achieve the correct form.
I started Rippetoe's workout in the last week of July before I ran into your website. Since this program and Rippetoe's workout is some what similar I decided to stick with what I had started. I am 5'-11" 161 pounds. I was 155'ish when I started the program.
After close to two months I have added 5 pounds. I never performed barbell squats with more than 50-60 pounds before. Most of the time I was squatting on machines/smith machines or leg pressing. I basically started with a bar on all exercises. I remember when I started doing rows - I think I read here that start with 65 pounds and I just couldn't do that. :?
Here is my current results:

Squat - 167.5X3
Rows - 115X3
Bench Press - 147.5X3
Press - 87.5X3
Deadlift - 1X185
1X20 Perfect pushup
3X8 Pullups

I am ready to take a break for around 10 days off. Basically my legs are continuously getting fatigued and I am failing on overheard press.
So I will be restarting in 10 days. Now what should be the next plan of action. I was thinking of changing my workout - either do 5X5 or something else. I really like the workout but now my number one complain is two areas arms and abs. I feel my arms aren't growing. Also since I have been eating more I feel I have added some fat on my abs area. I haven't done any cardio in two months - just 2-3 times 3 mile runs. Actually my legs are always sore so I just don't have the energy to run. I was into running before and ran 10-12 miles a week.
I got jump rope just to do some quick cardio but haven't been using that too.

I would really love some inputs.

P.S. I really wanted to post this in the success stories - Squatting from just a bar to more than my body weight is an achievement for me at least. :lol:
gluck
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Posts: 30
Joined: Fri Sep 26, 2008 8:11 pm

Re: Need some workout guidance

Postby Aidy » Tue Sep 30, 2008 3:18 pm

Firstly congrats on your progress!
I can't wait until I'm squatting past my bodyweight!

Heres what i can offer in the way of input

I feel my arms aren't growing.

Unfortunately following a strength programme is not like following a body-building programme, which is about getting all areas (or preferred areas) to there biggest size.
The main focus is on compound moves because they are critical for strength.
Therefore biceps are worked as a secondary muscle. Chin-ups will assist in bicep growth, try adding some weight if your finding it easy.
If it really is about looks, and having those big biceps is your main goal, then the bodybuilding route is maybe more suited for you.

Another area may be in your nutrition. You need enough intake in order for muscle growth.

Now what should be the next plan of action.

Get on the bandwagon with the Stronglifts 5x5 Beginner workout.
Take it steady and with patience.
But you will reap the benefits!

Hope this is of some help
My Training Log:
aidy-s-stronglifts-5x5-training-log-t11785.html

Gandhi:
"First they ignore you... Then they mock you... Then they fight you... Then you win"
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Aidy
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Posts: 34
Joined: Sun Sep 28, 2008 8:27 pm
Location: The Shire


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