TheDarwinFish's Beginner Strength Training Log

[KIB]

Big congrats on the OHP. Every advance on that lift is sweet.
And congrats on the chins, too! Now you have them going on.
You'll be looking back at the beginning of July and saying "until then, I couldn't even do one".
That was before. Welcome to after!
That "palms facing each other" grip is (I think) called hammer grip.
The main difference between chins and pulls seems to be a combo of grip width and direction:
wider (shoulder width or more) overhand grip: pull-ups, narrower (less than shoulder width) underhand grip: chin-ups.
Look 'em up to see which muscle groups they work, but pulls tend to work biceps.
Don't know much bout no hammer grips.

[thedarwinfish]

Thanks, KIB. Yeah, it's funny because it was only 3 weeks ago that I couldn't do a single rep. And it was so friggin' hard that I couldn't even imagine being able to do one. Now I'm seeing progress in those areas each time out and that never fails to psych me up for the next workout.

Sunday, July 6 2008 - Week 3 Day 3

Squat: 5x5 100lbs
Bench: 5x5 90lbs
Row: 5x5 90lbs
Dips: 3x1x1 BW (183lbs) +2

Comments:

This workout also felt pretty good. I upped my bench 10lbs from last time and it was pretty easy still. I feel like I could bump it up another 10 without much problem but I don't want to push it too hard. My row felt good, though I would like to have my back be more horizontal... my hams will have none of that. Regardless, they felt good. Best of all, I added another 2 reps to my dips. Hope for similar progress in the pull-ups department come Tuesday am.

Back to work this week which I'm actually kind of happy about. Going to work forces me into a routine (work out 6am, eat same times every day) which really makes it easier for me to stay on track that way.

At the end of this week I'll be able to post a one-month progress report. I hope to report good things.

[thedarwinfish]

Tuesday, July 8 2008 - Week 4 Day 1

Squat: 5x5 110lbs
Overhead: 5x5 65lbs
Deadlift: 3x5 130lbs
Pull-ups: 1x0x0 BW (185lbs) =

Comments:

Even though my pull-ups were stagnant this session I feel like it was a good workout. Squats I accidentally bumped up 10 instead of 5 and they still felt good and it definitely made me work for it.

Overhead is still feeling good. I did an extra 2 reps on the last set just to see what I had left in me.

Deadlift was great. I tried the hook grip. It's definitely uncomfortable. I can still easily hold the weight, I just wanted to test a different grip for when the time comes that I do need to change it up to hold the weight. The weight was heavy, but I got all the reps in.

I don't know if my pull-ups were held back simply because that's my current limit or if the (seemingly) more intense workout as the weights increase zapped me of more energy than before. Either way, here's hoping for two next time around.

I've been increasing my calories. When I started the 5x5 (mid-June) I was averaging ~1900/day. My last two weeks I've been averaging 2400. I'm going to keep increasing as long as I continue to see fat loss. I love the increased intake. 1900 was just so low.

I'm also thinking about taking up running to run an 8-mile race in September to raise funds for A.L.S. research. Should I be increasing even more if I'm adding running to the mix? I know I should be at 2900 according to the BW*16 formula, but I calculated my BMR, calorie needs, etc. based on my lean mass rather than total body weight.

[thedarwinfish]

Thursday, July 10 2008 - Week 4 Day 1

Squat: 5x5 110lbs
Bench: 5x5 100lbs
Row: 5x5 95lbs
Dips: 4x1x1 BW (186lbs) +1

Comments:

I'm an idiot. My squat was 105 on Tuesday. I forgot that I wrote it down wrong but corrected it at the gym when I saw my previous days notes. So today's 110 is correct. It went well, definitely getting heavier. That last set was tough. Bench started feeling a bit heavier... I could probably bump 10 but I'll stick to 5 for now and see how it plays out. Rows felt great. I really enjoy them. We'll see if I still do when they start kicking my ass, but for now two thumbs up. And lastly, added 1 more dip. Apparently I just have zero stamina when it comes to dips. I've never done more than one rep past the first set. Ah well, with time, I guess. Still it's nice to see any progress at all... I've added 6 dips in 10 days.

[Cleave]

Don't worry about it. I did the same thing the other day. I left my log book in my wife's car and did the same weight on squats two workouts in a row. No biggie. Just go up next time.

[thedarwinfish]

I guess I should also mention that I started running yesterday. I've got a 2 mile route mapped out around my neighbourhood. I tried running several months ago but couldn't do it. First I had knee problems, then when I got those straightened out I had horrible Achilles heel problems in my right leg. I figured I would give it another go now that I'm probably 20 lbs lighter than I was then.

I hate running, but I am trying to train for an 8 mile run, a fundraiser for ALS. It's in honour of my uncle who passed away from it last year. So I would really like to be able to do this.

First run went alright. Walked for a spell twice... once very briefly after one mile to check my first mile time (7:50) and then again not long after when I realized I was running out of gas. Total time for the 2 miles ended up being 18:12. I'm happy with my first mile time, especially since I haven't run (other than my few attempts mentioned earlier) in well over a decade... pushing 2 perhaps. Once I have the conditioning to skip that walk mid-way through that'll be nice.

Still, a long way to go for the 8 miler which is coming in September.

[thedarwinfish]

Saturday, July 12 2008 - Week 4 Day 3

Squat: 5x5 115lbs
Overhead: 5x5 70lbs
Deadlift: 3x5 140lbs
Chin-ups: 3x2x1 BW (185lbs) +3

Comments:

F'n hell this is starting to get very hard. On each of the lifts I'm getting damned close to failure.

Squats I find the 1st and last set are the hardest. I don't know if that makes sense. I do about 4 mins on the elliptical machine before starting my workout to get my quads and hamstrings warmed up. I do the squat stretch before starting and I do a handful of body weight squats before starting. Is that too much? But I've gotten them all up so far so that's alright.

Overheads were harder than I expected them to be after last time. However, my pre-workout food wasn't that great but we're out of food and today is grocery day so I should be good to go again for Monday. I don't know if that had anything to do with it or not but I felt like these kicked my ass pretty good.

That is, until I got to the deadlift. Sweet jesus! That was brutal. Every set was nuts with me huffing and puffing when it was done. Killer but damn it still felt pretty good.

Chins were good! I felt like my hands were too far apart on the first set. It didn't cause pain, but some discomfort. I don't know if that's just from being a new position or whatever, but I brought my hands in (so that my forearms were parallel) and did the final two sets in that manner.

I'm now feeling like I'm really working out. Before it was all pretty easy. Now I'm sweating more, I'm breathing heavier, I'm really working to get the weight up. I'm almost afraid for Monday's squat.

Will be going for a run this evening, I think -- weather permitting. 2 miles. Hoping to beat my previous time.

[KIB]

F'n hell this is starting to get very hard. On each of the lifts I'm getting damned close to failure.

Good! Everyone gets to this stage and realizes "wow, that's why the form is so important". Congratulations, DF. Your next PR is going to be sweet.

Squats I find the 1st and last set are the hardest. I don't know if that makes sense. I do about 4 mins on the elliptical machine before starting my workout to get my quads and hamstrings warmed up. I do the squat stretch before starting and I do a handful of body weight squats before starting. Is that too much? But I've gotten them all up so far so that's alright.

A simple way to warm up (if your working weight is 100kg, for example):
-5 min light cardio (moving arms and legs)
-dislocations, stretches, etc
-empty bar x10
-40kg x 5
-60kg x4
-70kg x3
-80kg x2
-90kg x1
You get the idea. It's a really useful method for all lifts. Doesn't get you too tired, and you're not surprised by the working weight.

[thedarwinfish]

Thanks much, KIB but that looks like it'd add a considerable amount of time to my workout which I don't really have. It's JUST right right now. I can't really extend it too much more. Maybe I'll try 33%x5, 66%x2, then working weight and see if that works and keeps me within my time limit. It's got to be better than what I'm doing now. I will give that a shot.

And yeah, I can see why form is important at this stage. I wish I could get a video of my form for a check. I don't want to be f'n myself up.

Monday, July 14 2008 - Week 5 Day 1

Squat: 5x5 120lbs
Bench: 5x5 100lbs
Row: 5x5 95lbs
Dips: 5x1x1 BW (185lbs) +1

Comments:

I can't believe how hard squats are right now. Damn. I am always near failure by the end and think the next time out will be my first incomplete set, but I still manage to push it up.

Bench and rows were still feeling solid and I added one more to my first set, still stalled at 1 each for the last two... though I did almost do 2 in the second set. VERY close but not quite. So hopefully next time.

[KIB]

Maybe I'll try 33%x5, 66%x2, then working weight and see if that works and keeps me within my time limit. It's got to be better than what I'm doing now. I will give that a shot.

Yeah, any kind of ramping up to the working weight is good warm-up, I think. I understand your time issue, but you'll be surprised how little time it actually takes. You'll find the right balance, I'm sure. It's also a great way to get the form as tight as possible cuz you're not really worried about the weight.

I can't believe how hard squats are right now. Damn. I am always near failure by the end and think the next time out will be my first incomplete set, but I still manage to push it up.

Have you practiced what you'll do if you actually fail a rep? It might be wise to set the bar with a medium weight and take it down to the pins and get out from under it. My suggestion is to let it fall BACK and not try to duck your head under it. Too great a risk of having it weigh on your neck vertebrae.

Bench and rows were still feeling solid and I added one more to my first set, still stalled at 1 each for the last two... though I did almost do 2 in the second set. VERY close but not quite. So hopefully next time.

I don't get this Your log says 5x5 for Bench and BB Row. Am I missing something?

[thedarwinfish]

Huh, I have no idea WTF I was talking about there. I don't remember being drunk when I wrote that. That's atrocious... and embarrassing.

Well, let's see if I can speak English today...

Wednesday, July 16 2008 - Week 5 Day 2

Squat: 5x5 125lbs
Overhead: 5x5 75lbs
Deadlift: 1x5 150lbs
Pull-ups: 1x1x0 BW (186lbs) +1

Comments:

Thanks for the tips, KIB. They were helpful. Before squats I did the squat stretch and three warmup sets. I don't have my workout notes here so I am not sure what they were, but it definitely helped me to not be so shocked by the working weight when I first pick it up.

I also did some warmup stretches and sets before overhead and deadlift.

Overhead was good. Definitely feeling it more than before. Deadlift? Jesus Christmas I have no idea what happened here. But this was hard as hell. Completed all reps, but I'm pretty sure I almost died on my last rep. Fortunately, I only had one set planned instead of my usual 3 because of the extra time used up in the warmup sets. For that alone I think I owe you a beer, KIB. You saved my life and quite likely my dignity. 3 sets would have left me gasping for air, fetal position in the corner of the gym wimpering something about letting my mother down. My pull-ups still suck hard. But I guess I did add one. Better than a stick in the eye.

My last run was improved by about 10 seconds. Not bad, but I was hoping for better. However I was sucking wind so bad on my first outing that I made a conscious decision to back off a bit to reduce the amount of walking I needed to do. Still needed to back off and walk a bit, but much less than last time. We're supposed to have some shitty weather rolling in this evening so I don't think I'll be getting out tonight. Next nice evening I'll be hitting the pavement.

So it's been a month! June 16 - July 16. Today was my 14th workout.

In one month I have:

lost 0.8lbs
lost 1.95% body fat
added 3lbs muscle?
added 7 reps to my dips
added 2 reps to my pull-ups (ugh)
added 7 reps to my chin-ups

I'm pleased with my results so far. My weight loss has come to a crawl, which is awesome. At the rate I was losing weight before I was going to end up around 150something before I got into the body fat range I wanted to be in. That's disgustingly low for my frame. I'd have looked like a twig. I'm now on track to keep most of my current weight and I think I'll look a lot better that way.

[KIB]

... I owe you a beer, KIB. You saved my life and quite likely my dignity.

Noted. Kingston, was it?

In one month I have:

lost 0.8lbs
lost 1.95% body fat
added 3lbs muscle?
added 7 reps to my dips
added 2 reps to my pull-ups (ugh)
added 7 reps to my chin-ups

There you go, DF. Real progress. Nice!

[thedarwinfish]

... I owe you a beer, KIB. You saved my life and quite likely my dignity.

Noted. Kingston, was it?

London. A little further south.

Saturday, July 19 2008 - Week 5 Day 3

Squat: 5x5 130lbs
Bench: 5x5 110lbs
Row: 5x5 105lbs
Dips: 5x2x1 BW (186lbs) +1

Comments:

Added another dip. Second set even... that's a first. I was sweating like an f'n pig after this. Bench is starting to really work me now. Squat? Killer. Rows are still feeling pretty solid. I wish I could get a video of it. So far, no dice.


Monday, July 21 2008 - Week 6 Day 1

Squat: 5x5 135lbs
Overhead: 5x5 80lbs
Deadlift: 1x5 155lbs
Chin-ups: 4x2x1 BW (187lbs) +1

Comments:

I think I'm going to ramp back my squat. I'm going to revisit my form and try and change a couple things... thumbless grip, lower bar are the two main ones. I did have a shakey rep or two this morning at this weight so I figure now's a better time than after I've f'd myself up. Goddamn that overhead press is starting to burn. Deadlift I'm going to keep at this weight next time as well. I didn't really feel too good about my form at this weight.

[KIB]

London. A little further south.

Right. Got confused with Sylvor

I think I'm going to ramp back my squat. I'm going to revisit my form and try and change a couple things... thumbless grip, lower bar are the two main ones. I did have a shakey rep or two this morning at this weight so I figure now's a better time than after I've f'd myself up. Goddamn that overhead press is starting to burn. Deadlift I'm going to keep at this weight next time as well. I didn't really feel too good about my form at this weight.

Good plan to tighten up the form. Watch some of these for good (if long-winded) instructions:
http://youtube.com/view_play_list?p=C03D688F10C4DE1F

[KIB]

Hey, TDF!
Where you at?
Summer vacation?
No lifty?
Back in the gym, you!