Sil's Training Log...

[sil]

Right, I started the 5 x 5 beginner strength program today (I know, who starts a workout program on a Wednesday?) and I am going to document my sessions in this log to help keep up my motivation.

A little intro about me can be viewed here.

To sum it up I am looking to slowly gain muscle and improve my general fitness, so I feel this program plus a little cardio will help me achieve these long-term goals. Well, it can't hurt to try

I am 170cms tall and weigh around 62kgs (I used to be about 67kgs a little while ago). I will not update my weight often, probably only once a month since I am trying to get away from obsessing about gaining weight. I've noticed in the past if I check my weight often and have a goal of gaining so much a week I then end up putting on too much fat. I have learned a bit about my body and muscle takes time to grow on me.

Back to today's training...

As I said earlier, today I started the 5 x 5 beginner strength program and completed workout A. Here are my results...

Squat:
Sets 1 - 5: 30kg
Notes: Started light and felt good through-out the 5 sets.

Bench Press:
Sets 1 - 5: 30kg
Notes: Started light and felt really good through-out the 5 sets.

Inverted Rows:
Set 1: 5
Set 2: 4
Set 3: 3
Notes: I am new to these. Not an easy exercise. I need to check my form.

Push-Ups:
Set 1: 15
Set 2: 10
Set 3: 8
Notes: I really concentrated on my form via a mirror. Quality over quantity!

Reverse Crunch:
Sets 1 - 3: 12
Notes: These really worked my abs. Great exercise!


I started light and really focussed on my form today. Next time I do these exercises I will increase the weight by 2.5kgs. I also spent 8mins cycling before 5 or so mins of stretching. Afterwards I felt really good and know I have found a great routine to help me with my goals.

[holvoetn]

Don't worry about starting on a Wednesday
(I started on a Friday)

Most important thing is you got started. Period.
Good thing you focus on form in the beginning. The weights will go up as the sessions pass by and it is a lot more difficult to correct form later, especially when the weights get heavy. In such a case you would have to deload quite a bit which can mean a big hit on the ego for some people.

Inverted rows: you can make them a bit easier by bending the knees for now. Once you feel you are ready, extend the legs again.

For now I would not focus too much on doing cardio. With your current weight/height you are about 8kg underweight (rule of thumb: the centimeters above 1 meter is more or less your target weight)

Have fun

[sil]

Thanks for the tips H! Yeah, what is up with always starting things on a Monday? I guess starting on Wednesday is my way of being original

You are right, I am underweight, I've been 8kgs heavier in the past but I think more fat than muscle was gained. So gonna take it slowly this time, I will probably just do 10mins of cardio only and eat a little more. If I still don't gain weight I'll then drop the cardio for a while.

Cheers!

[sil]

Trained with Workout B yesterday and once again had a great session. All lifts felt good and only the chin-ups I struggled on. This time I didn't do any cardio afterwards.

Friday's Lifts...

Squat:
Sets 1 - 5: 32.5kg

Overhead Press:
Sets 1 - 5: 20kg (bar only)

Deadlift:
Set 1: 40kg

Chin-Ups:
Set 1: 5 reps
Set 2: 5 reps
Set 3: 3 reps

Prone Bridges:
Set 1: 30sec
Set 2: 30sec
Set 3: 30sec


Nutrition:
I have started to eat healthier in the past couple of weeks and trying to reduce eating out. I used to count calories a while back but now I don't want to stress over that anymore, instead I'm going to go by feel. So it's healthier food for me now in larger doses.

[sil]

Yesterday I did Workout A again. Overall it felt really good and I am getting stronger even though the weight feels relatively light on the main lifts.

Monday's Lifts...

Squat:
Sets 1 - 5: 35kg

Bench Press:
Sets 1 - 5: 32.5kg

Inverted Rows:
Set 1: 5
Set 2: 4
Set 3: 4

Push-Ups:
Set 1: 15
Set 2: 10
Set 3: 10

Reverse Crunch:
Set 1: 13
Set 1: 12
Set 1: 12

[holvoetn]

Good work. Isn't it nice to see those numbers go up ?

[sil]

Today, no workout. I've had a crazy day and will be heading out soon to meet friends. I might try and get a workout in tomorrow otherwise I'll be back rocking the squats on Monday.

Good work. Isn't it nice to see those numbers go up ?

Sure is! I've noticed my legs getting bigger already with all the squatting, even with lifting light weights but with strict form.

[sil]

Forgot to add my second workout on Wednesday this week. Here are my numbers from memory...

Wednesday's Lifts...

Squat:
Sets 1 - 5: 35kg

Overhead Press:
Sets 1 - 5: 22.5kg

Deadlift:
Set 1: 45kg

Chin-Ups:
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps

Prone Bridges:
Set 1: 30sec (one leg)
Set 2: 30sec (one leg)
Set 3: 30sec (one leg)

I like prone bridges but they really kick my ass! Everything is still improving without feeling heavy so far. I've done 100kg deadlifts a couple of years ago when I was bigger so I hope to get there in the next couple of months.

Nutrition:
Well I'm eating a little healthier, which means a little more fruit and veges each day. I have also started to eat out less and to help gain some weight I've been drinking fat boys milk every day.

[sil]

Back on schedule... I've made an executive decision and replaced Inverted Rows with Barbell Rows. There seems to be more opportunities to do BB Rows than Inverted Rows so I made the switch. I am making sure my form is excellent. Overall a good workout and feeling strong!

Monday's Lifts...

Squat:
Sets 1 - 5: 40kg

Bench Press:
Sets 1 - 5: 35kg

Barbell Rows:
Sets 1 - 3: 30kg

Push-Ups:
Set 1: 15
Set 2: 11
Set 3: 11

Reverse Crunch:
Set 1: 15
Set 1: 15
Set 1: 15

[holvoetn]

Nice, things are moving

For BBRows, make sure to put down the bar at each rep and definitely make sure to keep your back 'flat' as much as possible (read: not rounded).
Also, on each rep, explode up and touch your chest with the bar or the rep does not count

[sil]

For BBRows, make sure to put down the bar at each rep and definitely make sure to keep your back 'flat' as much as possible (read: not rounded).
Also, on each rep, explode up and touch your chest with the bar or the rep does not count

Thanks for the advice H! I'll read this again as a reminder before I do BB rows on Friday.

[sil]

Today I worked out at the peak time of 5:30pm and since every man and his dog was there I had to miss out on doing Deadlifts. I feel like I'm getting stronger and also a little bigger when I check myself out in the mirror. So far the plan for extra muscle is going smoothly. So without further adieu here are today's stats.

Wednesday's Lifts...

Squat:
Sets 1 - 5: 42.5kg

Overhead Press:
Sets 1 - 5: 25kg

Deadlift:
Skipped this exercise due to working out at the busiest time of the day!

Chin-Ups:
Set 1: 6 reps
Set 2: 6 reps
Set 3: 5 reps

Prone Bridges:
Set 1: 30sec (one leg)
Set 2: 30sec (one leg)
Set 3: 30sec (one leg)

[holvoetn]

Too bad, IMHO deadlifts are the sweetest thing

[sil]

Too bad, IMHO deadlifts are the sweetest thing

Yeah, they are pretty sweet. I will make sure I get them done next time

[sil]

Missed Friday's session again but back at it hard today. I'm not too worried if I miss one workout every now and then as long as I'm still making gains. Today I decided to up the Bench Press by 5kg instead of the usual 2.5kg since last time it felt pretty light. All felt good and I am now starting to feel the load getting heavier. I also slowed down on the Reverse Crunches a lot, making sure I pause for a second in the concentric position to really work my abs. This made each rep a lot harder and I ended up doing less reps overall.

Monday's Lifts...

Squat:
Sets 1 - 5: 45kg

Bench Press:
Sets 1 - 5: 40kg

Barbell Rows:
Sets 1 - 5: 30kg

Push-Ups:
Set 1: 15
Set 2: 12
Set 3: 11

Reverse Crunch:
Set 1: 15
Set 1: 10
Set 1: 8