Pagangoddess's Training Log: Advancement to an Elder Goddess

[pagangoddess]

Well gentlemen I will let you take it up with Jim as he is the one who wrote the program. He gave me what I asked for. (Don't say it RB )

I plan on leaving it the way it is for at least a month before making any changes.

[pagangoddess]

First workout:

Bench Press
10 - 45 lbs
10 - 45 lbs
10 - 55 lbs
10 - 65 lbs
10 - 75 lbs

Squat
10 - 70 lbs
10 - 85 lbs
10 - 90 lbs
10 - 100 lbs
4 - 115 lbs

Behind the neck press
10 - 45 lbs
10 - 45 lbs
10 - 50 lbs
8 - 50 lbs
7 - 55 lbs

Barbell Row
10 - 45 lbs
10 - 50 lbs
7 - 60 lbs
5 - 65 lbs
3 - 70 lbs

[pagangoddess]

Bench press went smoothly. I was able to make all sets and reps.

I almost made it on squats. If I had rested more between sets I just might have done it.

I'm going to have to work on behind the neck press. It's awkward. My shoulders weren't too pleased with it. Not sure if it's because it was my first time or if my form was off. Probably both.

By the time I made it to BBR I was exhausted and my shoulder was starting to hurt. I did all my sets and tried to accomplish a many reps as I could.

I'm not sure if this is a good start or not. But I'm sure everyone will let me know how I did.

[lovestolift]

Nice work PG. Your volume on squats alone is 3,910 lbs! You'll be sore tomorrow.

My one question: Was the programs designer aware of your shoulder condition? In my very humble opinion I think that Behind the Neck Presses are hard on a healthy shoulder, let alone one that has "a history." Something to think about perhaps... If I had to venture a guess as to why it was included it would be that you are working the front delts with the bench and this would theoretically balance it out.

[DaveT]

Good luck with the new routine - it's certainly going to keep you busy.

[Nilan666]

IMHO....thats a bit too much volume. On days when you would be in a hurry, you may not know what exercise to drop, how many reps to be done etc. Secondly i do hope you'd told Jim about your shoulder problem?
Even rippetoe does not recommend it.


You will alternate week 1 and week 2 i presume?

It is a nice break from regular lifting but only time will tell if it works. Keep in mind, your biggest weakness so far is not doing exercises..but avoiding cardio.......


That being said, we are all here so no worries

[Nilan666]

When I accomplish 10 reps at 80% the next session I'll go for two sets of ten reps at 80% (still keeping the same number of total sets) eventually I will be doing 5 sets of 10 reps all with 80% of max.

I didnt get this....

[Nilan666]

Reverse Dips

Face Pulls

What are these

Legs :
Stiff Leg Deadlift - 3 x 5
Leg Press - 5 x 20
Calf Raise 4 x 20
DB Lunges 4 x 10

Strictly speaking in terms of volume, that is way too much work for quads.

BTW, you really don't plan on 'burning' the fat do you? Those calf raises sure as hell are gonna burn, but about fat loss i really beg to differ

[Nilan666]

Well i guess i sounded a little harsh there...to put things straight...it is a great workout routine no doubt. But does it work? On what principles has the workout been designed to stimulate fat loss? I would like to understand the principles behind it so i would know what is going on.....otherwise only jim and rb would be able to post useful comments.....not fair!


Also cardio...15 min only and that too only on week 2....that too same amount of time every time?? ok that was quite a mouthful
Naah....you should look into this matter, this is not right....and indeed do cardio after weights.

[pagangoddess]

Nice work PG. Your volume on squats alone is 3,910 lbs! You'll be sore tomorrow.

Yeah, I'm a little sore this morning but not as bad as I had expected.

My one question: Was the programs designer aware of your shoulder condition?

No and that is my fault. I need to fix that.

[pagangoddess]

You will alternate week 1 and week 2 i presume?

Yes.

Face pulls.
Reverse dips. But I will use benches instead of a power rack.

It is a nice break from regular lifting but only time will tell if it works.

Exactly, which is why I'm sticking with it for at least a month before I decide if something needs to be changed.

But does it work? On what principles has the workout been designed to stimulate fat loss? I would like to understand the principles behind it so i would know what is going on.....otherwise only jim and rb would be able to post useful comments.....not fair!

I'm not 100% sure as to the principles behind. If Jim wants to "defend" his program he is more than welcome.

I didnt get this....

Week one bench was this:
Bench Press
10 - 45 lbs
10 - 45 lbs
10 - 55 lbs
10 - 65 lbs
10 - 75 lbs

Because I successfully completed all sets and reps next week will look like this:
10 - 45 lbs
10 - 55 lbs
10 - 65 lbs
10 - 75 lbs
10 - 75 lbs

I'll continue doing this until I can complete 5x10 @ 75 lbs.

[pagangoddess]

I wanted a routine that was going to incorporate Barbell and Bodybuilding exercises. Many of the exercises in week 2 are my favorites. I don't care that leg press and calf raises are in there. Out of the 20 exercises in the program all but 2 are either barbell, cable or dumbbell exercises. 10% of the program incorporates machines.

At this point nothing is going to be changed with the exception of behind the neck press. Once I get through 4 weeks then I will evaluate.

[nburge]

Bloody hell, blink and I miss all this excitement! I'm no expert on the programme, so I shant try and prod into that, my 2 cents worth is just to wish you luck with it, and offer encouragement from time to time. I know from personal experience that fat loss is tough - consistency is key. As with everything else though, if you want it enough, it's yours.

All the best!

[pagangoddess]

Bloody hell, blink and I miss all this excitement!

I guess this log isn't going to be much different than the other one.

Thanks for dropping in Neil. Fat loss is a bitch. But once again (just like the OHP) I'm going to be the bigger bitch.

[Mouse]

Good for you PG - stick with it - i'm sure the new routine will pay you dividends.

Burn the nay-sayers