Xavier's Training Log

[echoe09]

I have finally taken the initiative to get myself in good enough shape to satisfy me.

I have always been a bit over weight, nothing too serious. I don't play any sports regularly other than soccer with a bunch of friends every weekend, and i ride enduro on my dirt bike when the weather is nice and the time permits.

Current Stats:

Age~~~~~~~~19
Weight~~~~~212
Height~~~~~~Scraping 6 foot
Dont have caliper and i cant find tape. Those measurements will come later.

Goals:'Short Term'

I want to loose most all of my noticeable weight and gain noticeable strength.

I have not tried to max out on any weights so i do not have a good estimate of what i would like to set my goals as. But BP and Squating my weight would be a good place to start.

I am also going to build my stamina and complete a marathon by the end of the summer.


I have to work on a steady diet for me, but until then i will just make the right choices in what i feed myself.


I started my work out yesterday.

Day one of beginner SL 5x5

Squat:45x5
Bench:45x5
INV Row: 9/6/8
Push ups: 4(sister thought it would be funny to tickle me lol)/12/15
Reverse Crunches:3x12 with 40 pounds of weight as counter


Everything went smooth. I did a lot of extra reps on squat to practice technique. I dont think i have it down yet, i hope to have my dads fiend who is a personal trainer come over and help me out. I dont know why but i have a pain in my right wrist, i dont think its because of the workout, i think i slept on it but the work out might have helped. Probably did something really wrong for a couple reps.

[mattmoran]

Congrats on starting the log. I look forward to reading it.

Pay attention to your wrist pain, see what sorts of movements aggravate it, and how long it takes to go away. If it's just that you slept on it funny, it will probably be fine tomorrow. I know some people have problems with their wrists from pushups on flat hands, so they switch to doing them on their knuckles. Also, the weight is not high yet, so I wouldn't expect it to be an issue, but some people hurt their wrists on bench press if they let their hands bend back. Keep the bar resting closer to the thumbs than the fingers to avoid this.

Happy lifting!

[echoe09]

Hey Matt, thanks. I believe the wrist pain was from the push ups. I will try it with my knuckles from now on. It aggravated me when i made a fist and moved my wrist, but the pain is pretty much gone already, its very slight and did not bother me much in today's work out.

Anyways on to todays work out.

Squat: 50 5/6/5/7/8 (still making sure im getting below parallel and using proper technique)
OVH: 45 5/5/6/5/5 i was excited to try these, as i have never done them before. I think i got it right i have to record myself just to see.
Deads: 90x8 ( i think i have the right technique. i will keep practicing with empty bar till i do tomorrow)
Pull ups: 1/3/3 i did horrible. Im used to doing them in the Iron Gym thing at the door. When i used the ones for my rack it was different. It will Improve.
Prone Bridges: 30/18/26 Harder than they seem lol.

I also did extra squats, i wanted to try and see what i could max out at with proper form was. I may as well log it.
95x5
120x5
150x3
185x2
215x1 x3

I was surprised to see that i could squat my own weight even if it was just once at a time.

[echoe09]

Ran for 5 minutes at 6.5 on treadmill then went out on a bike ride through the woods. Came home and played the drums for an hour. That was my cardio for the day, lazy day.

[echoe09]

Yesterdays work out:

Squats 55-5/5/5/5/5
Bench 50- 5/5/5/5/5
Inverted rows 7/6/8

I stopped and went to play a soccer game for 2 hours. When i returned i decided to do the workout again because i was way to distracted with eveyone in my house before.

Squats 55- 5/5/5/5/5
OHP-50-5/5/5
Prone Bridges 26/20/20

Im looking towards resting today and tommorow.

[echoe09]

Todays work out:

Squats 60-7/5/5/5/5
OHP 50-6/5/5/5/5
Deadlift 100-7 reps
chin ups 4/3/4
Prone Bridges 30 seconds each

1-1/2 hours of soccer. I never had the stamina for that before, but after 1 week doing SL i feel a lot better being out on the field the whole game.

OHP felt heavy at first, even though that is not much weight. I changed my grip on the bar and it felt a lot easier. I feel like i got the squatting technique down pretty good.

[echoe09]

Todays workout:

Well i missed yesterdays work out i was out with a bunch of friend and my diet went to hell as well. Not to happy about that. So today i got back on track.

15 minute sprint on my bike around hills and woods.
Squats-65: 5/5/5/5/5
Bench Press-60: 5/5/5/5/5
Invert Rows: 6/6/7 i did the ones where you elevate feet.
Push Ups: 10/12/15
Reverse Crunches: 13/13/17

walked 3 miles at night as well

For the push ups, instead of doing it on the ground i set the bar just below the bench and put my feet on the bench and do them off the bar. Now my wrists dont hurt at all.

If anyone could help me out, i just want to know if working out extra and on your off days is positive or negative to the whole program? I am thinking of doing some more squats, some presses, extra abs (i want to work on those most, too much flab) and maybe some extra body weight reps like push ups.

Thanks in advance!

Should i go ahead and do tomorrows workout as scheduled or rest? The weights are still low so it is not like i am wasted tomorrow from todays workout

[Bubbagump]

If anyone could help me out, i just want to know if working out extra and on your off days is positive or negative to the whole program? I am thinking of doing some more squats, some presses, extra abs (i want to work on those most, too much flab) and maybe some extra body weight reps like push ups.

It is negative really. Athletes do practice everyday... but they have also worked to that level. Running 10 miles for someone in super shape is like a walk to the corner for some of us. At least for now, you really need to rest between sessions. Your body is taking a beating and this whole situation is new to it. Muscle can't grow without rest....

[echoe09]

If anyone could help me out, i just want to know if working out extra and on your off days is positive or negative to the whole program? I am thinking of doing some more squats, some presses, extra abs (i want to work on those most, too much flab) and maybe some extra body weight reps like push ups.

It is negative really. Athletes do practice everyday... but they have also worked to that level. Running 10 miles for someone in super shape is like a walk to the corner for some of us. At least for now, you really need to rest between sessions. Your body is taking a beating and this whole situation is new to it. Muscle can't grow without rest....

Ok thanks a lot.

[echoe09]

Haven't posted any workouts lately so here is the most current.

Squats-80 5x5
OHP-60 5x5
DL- 120 7 reps
Chin Ups- 4/2/0
P.B 30/30/30

5 minutes of running on tread mill before and after workout.

[kerosene]

how is it feeling generally? any lifts getting hard yet?

I am early on my routine but curious on how other "new" people are doing.

[echoe09]

how is it feeling generally? any lifts getting hard yet?

I am early on my routine but curious on how other "new" people are doing.

Funny i was just about to look around to check on other new people. looks like you found me first.

Well squats are not a problem at all.
Deadlifts are ok i dont feel i have technique down perfect but i can handle the weight no prob.
Ive never worked out before like this so bench presses and the OHP would probably be what i am going to stall on first but not for a while.

Everything is feeling amazing, i look forward to every workout. How far along are you? Im on week.. 3? something like that, but still i felt a big difference in my body since week one. Now i see a huge difference all i need to work on now is my mid section. I still have to get a good diet going (money is the big issue there)b but besides that i am getting great results.

Even without running or biking i have a lot of improved stamina.

You should get a log up. Im glad i did.

[echoe09]

I just got back from a 2 mile climb on my bike. Soccer later so that should be enough cardio for a rest day.

Yesterdays workout.

I did 5 miles through the woods uphill was dominant. Hardly any down hill came back home and did

Squats- 85 5x5
Bench- 75 5x5
Inverted Rows- 6-3-7
Push Ups 8-8-10
Reverse Crunches 15-12-10

Then i wen out on the bike again for another 3 miles.. to a soccer field and played for two hours. When i got home i couldn't even walk. I loved it though. Lactic acid FTW.

I was so surprised when i woke up today and was able to get up no problem. I guess it was what i ate yesterday, and all the water i drank.

Oatmeal and flax granola cereal

after first ride i had Rice with grilled chicken,it was soo good i dont know why i bother eating out. If i ever fail in life ill become a chef.

Then i had salmon with a soymilk and mora(blackberry) shake.. Wish i had enough money to buy protein.

When i came home from soccer i had some meat and potatoes and veggies.

Someone gave me a beer cause we had a get together as always after soccer, i took a sip and i didnt like it anymore. I secretly threw it down the drain because that is a sin lol.

I was still hungry and ate more oatmeal.

I think i am going to rest for the rest of today because my legs muscles are shaking after this bike ride.

I have never had the stamina to do a whole day like that, thanks Stronglifts!

[rere]

Nice car in your avatar by the way! Don't mess with a Subaru.

[echoe09]

Haven't posted for months.

I stopped working out for most of the summer, lost most of the muscle, kepth some of the strength but gained the fat.

I am back on the SL 5x5 program, i didnt restart it but i maxed out and took 30% off and worked with that.
I spent around a week working on from on squats OHP and DL

First full workout:
Squats: 140 5x5 (feels strong and good from)
BP: 120 5x5
IR: 5x6x5 (palm out) 5x4x4(palm in)
Push ups: 12x8x8
RC:10x9x7 (25lb weight)

I have worked out a good schedule around my classes and work so I will be able to stick with it easier.