Rossi's Log

[rossi]

Hi,

I started Monday 9 feb 2009. I weighed 63kg, at 1,78m. Don't know BF%, but I would guess around 10% (I'm very skinny).
My target weight is 80kg, so that's almost +20kg (and we are speaking of muscle, not fat). I am a college student, so lots of sitting still, and lousy eating.
I try to get some oat breakfast now, and eat better during the day but I have to supplement with whey, else I can't get what I need. Still running a bit behind the kcal's I should get according to the rule-of-thumb and the Cunningham formula. However I have gained 4kg this week. (I don't seem different, so could be lots of liquid).

Bought a barbell and weights. Don't have a rack or cage (too expensive): have to leverage it onto my shoulders from the floor. Will try to fabricate some safety bars from conduit tubing (I've made a pullup rack from those). Started at 20kg, and last exercise was at 25kg. (My DL as well, I started very light, because I literally haven't moved in several years, don't want to injure myself). First training was only one which gave some pain. The others have been very easy. I still have to work on form, I feel that it's not quite right.
Also I have some concave rounding of the lower back when going sub-parallel (I can touch and grab my toes however, don't know what's the matter then). Done the stretching exercises everyday, but doesn't seem to help yet.

Prone: 3*45s (I did 30 and had no discomfort, so I just went to 45. Will try to add 5s each week)
pushups: 3*15 (will make a weighted rucksack to improve)
pullups: 6-2-2.

[rossi]

Up to 27,5kg today. This was hard! Really, I was gasping for air. I also got a lot of paint in my upper arm when I tried to leverage the barbell to my shoulders from the floor (eisenstein or how you call it), seems to have gone now. Perhaps it's because I always do it from the left. I will now try to do both sides.

[rossi]

Steinborn lift.

[rossi]

Wow. Squat 30kg today. Kind of hard getting it up (was surprised, only 5kg less and it's a piece of cake), but maybe that's because I'm using more 'hip drive' than before, after watching Rippetoe's video's. Floor press 27,5
15-10-10 inclined pushups
5-3-3 pullups.
3*12 rev crunch. Peace of cake.

Today I am really fatigued. I feel it in between my shoulders, and in my legs. Nice feeling.

[rossi]

Also, today was disaster in the eating department. I got about 2,5l of milk, 2 pieces of rye bread with salami. 1 sandwich with hached meat and 1 plate of spaghetti, and 3 scoops of whey. So I got about 50% of protein and 40% of kcal needed. Tomorrow won't be better I fear, classes from 8 'till 18 and then paintball 'till 21.

[rossi]

Today: 32,5kg squat & DL, 30kg ohd press.
7-4-3 pullups
3*45s prone

[rossi]

I couldn't workout friday, so I did it today. So my 2 restdays were in middle of weak instead of weekend. However, the squat was very easy today. Not like last time where I really was sweating it. I guess resting is really good

[rossi]

Today: 40kg squat, 40kg DL, 30kg ohd lift (last 2 sets only 4 times), 8-4-3 pullup, 20-13 pushup.
My left knee started hurting when I steinborned the bar to the floor after the 3rd set. Sometimes I push with knees instead of hips in the squat (by accident), because you guys said I needed to do it faster.
Finished the 5 sets, but still hurts.
(I always push the knees out, that is probably not the problem)

[rossi]

Found out that the Steinborn lifts are causing the trouble on my knee. Can't keep my knees out while getting it on my back (also impossible keeping back in good posture). So I urgently need to find a rack.
Today again 40kg Squat, to save the knees. 34kg BP (still peace of cake), 7-5-4 pullups, 3*12 rev crunch. Also did some 3*5*18kg forarm curls. These are the only muscles that really are sore now, so I need to work them once a week I think.

[rossi]

5*5 SQ 42,5kg (knees are still hurting from steinborning it, it's hard to keep the knee from buckling in when you're levering it on your back)
DL 45kg
OHD 30kg (3rd time I couldn't lift on set 4&5), deloading to 27kg next time.
6-4-1 pullup (today I just didn't have any pushup strength, don't know why.
5*30s prone

My weight had stabilised around 68kg the last week, so I need to eat more.

[rossi]

5x5 SQ 45kg
5x5 floor press 40kg
3x12 rev crunch

my appetite has gone down, very hard to get something in, I feel full almost all day long.

[rossi]

I didn't feel like working out today, I felt tired and had a lower back ache from watching TV hunched up in a weird position yesterday (which prior to SL5x5 didn't cause any pain, but now apparently does). SQ 47,5kg, DL47,5kg, OHD27kg (had to deload, as the prior 3 OHD's didn't get to 5x5). 5-4-3 pullups (this is progressing at all...) Tried dragon flags, but impossible, so 3x12 rev crunch with no problems.

BTW, weight is still 68kg, no progress there. I'm eating as much as I can, but it is not helping. I've always eaten very little before, so it is hard to widen up the stomach

Most measurements I'm +1cm circumference, but my biceps are +3

[rossi]

Disaster. Haven't been able to work out or eat properly all week because there are some urgent construction works on our house, so that we have nearly no access to kitchen or basement (where I lift). I really feel bad both physically and mentally. On the plus side, I have been working on a powerrack so that when the works are done, I don't have to steinborn anymore.

[rossi]

A month and a week no training, but today I'm back. I finished my powerrack in the meantime so I don't have to do the unsafe Steinborn lifts.

SQ 46kg
BP 40kg
OH Press: 30kg (apparantly I could take it without deloading, but without a rack I had to clean them first, and that apparantly took a little of my strength away)
Pull ups: 4 (back to square 1 )

[rossi]

SQ 50kg
DL 50kg
OHP 32,5kg 5-4-3-3-3 it seems I'm forever stuck with this exercise.
Inv rows: 12-6-6
chinups:7-7