Trinidad_Gens Beginners Training Log

[Trinidad_Gens]

Hey there. For a while I've been sick and tired of being skinny. I want to become stronger and bigger (in that order!) No more mini-guy. I've lacked direction and have wanted to see and try a progressive program. At the moment I'm in ROTC and need to build up strength. By next year I need to be strong enough to get a 250 on my AFPT and go for the summer Airborne program. I've tried lifting before but have lacked direction. I'm going to try this program to see how it works. I'm going to be starting at the very beginning since I want my form to be down first. Though I will add weight.

Stats
Sex: Male
Age: 19
Height: 5'8.5"
Weight: 137lbs

Week 1 Day 1 (Program A)

Warm-up.

Full body stretch (static ones I know they are bad. I just got that this morning).

I did not include warm-up sets for these workouts. I will once I hit them next workout

*Squats
5x5 @ Bar (45lbs)

Bench Press
5x5 @ Bar (45lbs)

*Barbell Row
5x5 @ 66lbs

*Dips
1x2
1x3
1x1

Comments: I need to squeeze my glutes. It's difficult for my to recognize their needing to be activated.
*Squats: The bar seems to keep rolling down my back and my wrists keep bending. My last set was good though
*Barbellrows: I don't know if I'm doing them correctly. I feel most of the activation in my hips and hamstrings. Though maybe the weight is too light?
*Dips: Dismounting I seem to have problem twisting my body. Which hurts my shoulders.

Also. I'm exceedingly jealous of the shoulder flexibility. How the heck do you do those dislocations?

[Mehdi]

Welcome. Check out oi_joe's log, he also aims to get in the army.
Squeeze the bar hard on squats, and tense your back. bar won't move that way. Rows: hams are probably tight, continue stretching your thighs. Dislocations: just keep doing them. Start with a wide grip, and do them daily. You'll quickly improve.

[Trinidad_Gens]

Week 1 Day 2 (Program B)

Warm-up.

Full body



Squats:
Warmup
5x5 @ (bar)
Set
5x5 @ (50lbs)

Overhead press (I really liked this)
6x5 @ Bar (45lbs)

Pull ups

1x3
1x2
1x1

*Deadlift
1x6 & @ (80) (lost count)

Comments:
*Deadlift: Coming back down don't know how to place the legs. I video taped myself. Should I post it? My squat for improved. I think it helps to have the bar on the far "wall" of the power box as opposed to the close wall. I noticed that when I put it on the far wall, set it on my shoulders and stepped back, it stayed on my shoulder. Close "wall" it slipped behind them and my wrists would bend.

[Trinidad_Gens]

Week 1 Day 1 (Program A)

Warm-up.

Very light. I wasn't feeling well and was kind stressed. I just did the leg stretches and some dislocations (I found a longer bar).

*Squats
2x5 @ Bar (45lbs)

5x5 @ (55lbs)

Bench Press (Inclined)

Warmup
2x5 @ Bar (45lbs)

4x5 @ (50lbs)
1x6 @ (50lbs)
I did the last one because my form on the last four was bad

Barbell Row
5x5 @ (71lbs)

Still feeling the pulling in the leg and my back muscles aren't feeling utilized at all. I'll post videos of myself next week.

*Dips
1x3
1x2
1x1

Comments: I realized what was causing my shoulder pain on the dips. I wasn't pulling my elbows back enough so that they'd be parallel. Instead they were almost inline with one another as they flared out. Did the last set pulled in, completely eliminated shoulder pain. Also, only one set of squats resulted in knee pop, so I know I can do them correctly.

[jdurando]

Post that video Trini - we'll get you some feedback.