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andrewnp
11-15-2007, 09:21 PM
Currently ~182 @ 15-18%BF
Age 17
Height: 6'3

mediocre training expereince, used to bea curl jockey when i was a freshman. was sometimes working out back in the day,wasn't that serious.

this is the start of my new lifestyle, it feels good to be 180+, i was 156@5'8", i dropped to 147@6' after i had mono. then my avg. weight was ~165.

now i want useful strength.


Rippetoe's Starting Strength:
W-A
Squat 3x5
Bench 3x5
Deadlift 1x5
Dips 2x8

W-B
Squat 3x5
OH Press 3x5
Pendlay Rows // Power Cleans 3x5
Chins 3x5


doing this alone really, gym partner(s) do other routines which involve usually every day @ the gym doing a different body part. no support. all me.

andrewnp
11-15-2007, 09:21 PM
W - A
Tuesday 11/13/07
Squats:
Bar x 2 x 5
65 x 2 x 5
85 x 5
95 x 3 x 5

Bench:
Bar x 5
95 x 2 x 5
105 x 5
120 x 5
130 x 3 x 5 (little struggle on last rep of each set, had to have spotter hold while i pushed through)

Deads:
Bar x 5
105 x 5
135 x 5

Felt sketchy for first time lifts, starting weights under what i wanted... room for progress, checking form on deads.. going to keep form tighter next time. if it means drop weight, i drop weight.

andrewnp
11-15-2007, 09:22 PM
W-B
Thursday - 11/15/07
Squat
Bar x 2 x 5
65 x 2 x 5
85 x 5
100 w/ clips x 3 x 5

OH Press:
Bar x 2 x 5
65 x 2 x 5
70 x 3 x 5

Rows:
Bar x 2 x 5
75 x 2 x 5
95 x 5
105 x 5 (realized it strained my neck, so i dropped to 95)
95 x 3 x 5

Chins:
BW(-30) x 8
BW (-40) x 7(failed 8th)

mixed feelings, good i loved the squats, was still a little sore but the warm ups helped that a lot. some guy that i always see there(big guy) was smiling when he saw me doing my workout. OH press hurt me, didn't think i would get last rep of the last set, but i pushed through. Rows felt good, kept best form i could while pinching my back. Chins i was disappointed, used to be able to do BW x 10 without caring. maybe because of the odd row sets?


bringing mp3 player next time. music in my gym sucks. and adjusting my warmups now that i know my roughly work-set weight

andrewnp
11-17-2007, 03:45 PM
Dropped weight to focus on better form, i felt feet planted perfect and an arched back, hands in a comfortable correct position.
Bench:
Bx2x5
65x2x5
85x5
95x5
110x5
115x5
115x3(no spotter, didn't want to risk it.)
115x5(got a friend to spot me, pushed through on my own, he just had index fingers under the bar.)

Squat:
Bx2x5
65x2x5
85x5
95x5
100+clip(+5lbs) x 5
105(+5)x 3x 5

DL:
Bx2x5
65x2x5
95x5
115x5
135x5
155x5
175x5
185x5 (had to push it that far, broke form, was way too into it to stop. got to leave ego at the door.)

Dips:
BW(-40) x3x5

Notes:
Felt good knowing i am benching with proper form. Squat i realized i bend my back a little at a higher weight, so i slowed it down and kept back arched w/ shoulders back, pushed with heels. DL i broke form with my last set of 185, i felt it then and i DEF. can feel it now in my lower back, hurts. having a friend massage it tonight.

mickyjune26
11-17-2007, 04:37 PM
You have a great start going here. The big guy was probably just glad to see othedr squatters there amidst all the curl jockies. I look forward to seeing your progress. You'll be masking some huge gains with squats and deads.

It's good to see other tall peeps. what are your goals?

andrewnp
11-17-2007, 04:42 PM
push myself to max i can for the next 6months or so, then cut for summer.

going to start counting cals near the end of my bulk, so i can still lift hard and heavy while cutting and trim the weight, for now eating everything in sight.

i want my big3 to be around 700-750 when done, i dont think that will be a terribly hard goal.

bjohnso
11-18-2007, 06:59 AM
What bodyweight could you do 10 pullups with? Was it when you weighed a lot less?

Good looking workouts, man. I hear good things about the program you're on, I have yet to try it myself.

andrewnp
11-18-2007, 08:04 AM
i was ~155/160 (weighed in at 190.2 pre-workout yesterday) when i could do 10+ chinups no problem(i was a curl jockey at that point in my life)

i could never do dips really. triceps were never strong.

andrewnp
11-19-2007, 05:20 PM
Week2 WorkoutB

Squat:
Bx2x5
65x2x5
75x5
95x5
100x5
110x3x5 (failed last rep of last set, went a little too fast, and the downforce pushed it off my delts)

OH press:
Bx2x5
65x2x5
70x3x5 (focused on form, felt it.)

Rows:
Bx2x5
65x2x5
85x5
95x5
100x3x5


forgot to do chins because partner kept saying "that it? done yet?"

notes: gym partner=no inspiration, actually tapped the bar away with his foot when doing rows. might of been as a joke, is annoying to me. it was his 'leg day' so he did almost every leg machine there. lol. i could feel the squats in my glutes, ass to calf every rep. oh press hurt, but it got there. rows i can feel my form being off, going to watch videos and practice with a random bar around my house. just to get form down. MP3 player=big help, zones out everything else. realized the guy that asked me to help him today is an competition body builder, showed some guy his photos and i glanced over. he's a big dude.


and my favorite quote of the night
him-"how long you been doing this workout?"
me-"this is my first workout of the 2nd week"
him-"you dont look any bigger"

Hatred
11-19-2007, 05:45 PM
Just know this.
"You aren't eating enough"

andrewnp
11-19-2007, 07:26 PM
just had a bowl of stew and an 1100calories shake.

my dad just realized how dedicated i am today. he is now helping me get a good sized breakfast in

i have noticed thickness differences, my chest is getting slightly larger, lost mass in my arms (because i dont do iso excersizes for bicep appeal) but shoulders are evened out, back looking nicer, and my legs are getting less fatty and thicker by the day.

just ordered creatine500 instead of buying more nox-cg3

andrewnp
11-25-2007, 09:31 PM
workoutA (w2)

Bench:
(smith machine bc no spotter)
45x2x5
65x5
85x5
95x5
115x3
120x3x5

DL
45x2x5
65x5
95x5
115x5
135x5
155x5

Squat:
45x2x5
65x5
85x5
95x5
115x3
95x3x5

Dip
Bw-40 2x8

notes: NEVER do squats last when you haven't eaten for 4 hours. i was stupid. i tried to squat and realized i had no stamina. some kid a bit older than me was there and have noticed him there before. he corrected my squat tech. (facing wrong way on squat rack)

andrewnp
11-25-2007, 09:36 PM
w2 workout 3(b):
Squat:45x2x5
65x5
85x5
105x3
115x3x5

OHpress:
45x2x5
65x5
75x2x5 1x4(missed last rep, took a deep breath on chest and pushed up and hit my chin with it. scooped too close.)


Rows(lowered weight, focused on form ALOT more. i know i could of done higher weight, but will save that for this week):
45x2x5
65x5
85x5
95x5
105x3x5

Chins:
bw-30 3x5

Back ext(felt the need to do a little since it was a bit tight)
bw x5
holding 45lb plate x 3x5

notes:
2guys at gym today were half-coaching me on form, it helped alot. one said that my squat form was really good except i tend to look down instead of keeping head up and eventually that will hurt me. so focused on that more, and the other showed me that i was arching a bit on my rows so i focused on form alot more, felt good.

going to figure out my diet and start taking fishoil this week (and my ALN creatine should be coming in too.)

mickyjune26
11-25-2007, 10:09 PM
way to keep up with it. Will you be posting your daily diet totals here?

andrewnp
11-27-2007, 08:25 PM
Squat: KNEE IS KILLING ME
45x2x5
85x5
100x3
120x3x5

Bench:
45x2x5
85x5
100x3
120x3x5

DL:
45x2xx5
95x5
135x3x5
155x3x5

Dips:
bw-35
1x8
1x6(Failed)

then did some weighted oblique and ab work til i felt like vomiting.

notes: squats hurt so bad even warming up, but push through. going to ice my knee now. benching i didn't think id be able to do prior to lifting, but i did not that hard, just had to focus on breathing. DL i really dont know. i kept thinking my form was off and some kid said it wasn't that bad, just i dipped too low so i used more leg than i had to.. will start upping the weight again after i am confident form is correct(watching videos and having people check form)my old warmup sets did fatigue me, cut it to 3 warmup 'steps' then to working weight.

pissed off at my dips, i want stronger tri's(full reps, i know i am not cheating and that makes me happy)




trying to track diet, today i took in (estimated) 5.4k calories. hahaha, god damn i knew ive been eating huge but seeing that number is crazy

2x 1250~ calorie shakes (2500)
2x celeste pizzas (810)
4x cheeseburger(mcd's) (1320)
1xfries (360)
2glasses of powerade(@ mcd's)
Pasta side (whole pack)... i didn't check how many. ( think 440 for the total)
1.5 hamburgers (no idea)


can safely say i haven't

should i tone down the eating?

andrewnp
12-03-2007, 06:38 PM
GOD DAMN KNEES. i was a bad boy and lifted on my knee when i was told to wait a week (waited 3 days)

Workout B:
squat
45x2x5
65x5
95x3
120x3x5

knee felt unflexable, but it worked.

oh press:
45x2x5
60x5
70x3
80x3x5
big guy that is ee there asked for the clips, gave him them. barely made 3rd rep last set. then 4 and 5 were easy? i think i leaned back for 3rd, thats why it was hard.i kept feeling a pop/snap in my right forearm while doing these, not a hearble one. just one i could feel, felt like the bone. anyone know what this is?


Pendlayrow
45x2x5
65x5
95x4
115x3x5
i feel these are very easy. will try to up the weight a good amount... focused on good form.

chin
3x5 (-25bw)
always feel as tho i cheat on these, but i realize i am doing them right (i hate that i can't do BW, so i am going to be so happy when i finally can.)

ab work:
fast situps to get blood going:
10 then 20 "oblique SU's"
10x25lbs 10oblique SU's x25lbs
NS 3x5(5sec)-> 1x5 bw 2x5 +25lbs
10situps, 20olbique SU's

notes:
i angle my feet too much. realized it after 2nd set of squats. need to find a natural place. thats why my knee hurts. didn't think i could step to 80 in OH press, pretty happy. i know i overdid ab work, going to read a bit more from Rip's SS: BBT about standing cable crunches and weighted NS. i feel good right now. just ate:

2glasses of milk
2pieces of grilled chicken w/ melted cheese on them.
3eggs
990calorie shake (+1.5cup PB & a banana)
and a cinnabun bc they looked good.

icing my knee. estimating like 4-5k calories for the day.

mickyjune26
12-03-2007, 08:59 PM
should i tone down the eating?

If you are gaining weight too quickly, then yes. If you are losing weight, then add calories. You should be getting 1 gram of protein per current pound of bodyweight.

Are you getting enough calories every single day? Eating right 3x per week won't cut it.

Wish I could give you advice on your knees or forarms. Try posting in a new thread, doing some research and possibly going to a sports medicine doc if it starts to hurt.

Also, a lot of people have said good things about ETS from At Large Nutrition. IT helps joints, speeds up recovery and is an overall healer-helper. I have yet to try it, cuz (knock on wood) my health has been A+.

Here's a link.

http://atlargenutrition.com/nutrition_detail.php?products_id=5&osCsid=0667a489f2a2e04d5e925c2fb834e0cd

Keep up the good work and try posting your calorie totals like in my journal.

andrewnp
12-07-2007, 03:54 PM
12/5/07
DB press*benches were taken up*:
25x2x5
40x4

then went to the bench:
105x5
125x3x5


squat*went light to keep knee from hurting*:
45x2x5
75x5
95x3x5

No deads, afraid to lockout knee...

Hypers:
bwx8
25x3x8

dip(-30)
1x8
1x7 (fail)

*notes:

totally stopping deads and squats until knee is better. which sucks bc next week is ABA.

andrewnp
12-07-2007, 04:00 PM
12/7/07
OH press*sitting, no knee pressure*:
45x2x5
65x4
80x3x5

*was wondering why these didn't seem too hard. i miswrote an 80 instead of 85(what i should of been doing* STUPIDSTUPIDSTUPID


Pendlay Rows:
45x2x5
85x5
105x3
135x3x5

**i wish my gym had 5lb full sized plates(size of normal 45's) its so annoying not touching the floor for warmups.

Chins:
3x5, -25 i am going more assistance next week. i can't keep strict form.


*notes: i hate my knee, i hate my lifts. hard to keep focused on goals right now. might start jump chins at my gym in school to assist instead of doing assisted *slantgrip* chins @ my gym.

mickyjune26
12-07-2007, 06:11 PM
Don't sweat it man. Your knee will hurt. Maybe some people around here can give you some help on how to fix it. Are you able to go to a sports doc?

andrewnp
12-12-2007, 08:39 PM
12.10.07

Bench
Dumbell(no bench open):
35x2x5

then a bench opened up:
105x4
125x2x5
130x3x5

Dips, all kind of messed up. couldn't get a good rhythm.
-25 x 5
-30x2x5

notes: did math wrong. pushed bench hard. can't keep my head in the game with lifting right now. i dont know why. just wrote out the workouts in a comp notebook i will bring to the gym so i can keep numbers correct.

andrewnp
12-12-2007, 08:42 PM
OH press (seated to baby my knee, and someone was using the ONLY squat rack at my gym.):
45x2x5
65x5
75x3
85x3x5

Rows:
45x2x5
75x5
95x5
115x5
135x3---stopped. hated form. rounded back. lack of DLs ruined my lower back. i need to strengthen that before i can even really focus on moving weights.

went to a row station.
120x3x5

chins:
2x8 (-30)
oddly enough, i felt these were good progress. solid and really felt it in my lats.

SitUps:
bwx10
25lbsx8
35x8
45x5
55x2x10

notes:hate my lower back, need to strengthen it. saw a powerlifter that used to go to my old gym there. guy is huge. was doing odd benching i have never seen, held it above his stomach more and explained it is more using stabilizer muscles.
ps:slowly getting diet in check, realizing what i can snack on and what i shouldn't snack on. and when to eat.

andrewnp
12-14-2007, 07:22 PM
bench
45x2x5
95x4
115x3
135x3x5 (needed help on last rep. next time doing a lower weight for warmups)

dips, couldn't do. chest hurt. sooo
decline DB press hands facing eachother:
40x2x8

incline db curls
30x3x5

tricep pulldowns
100x3x8

notes:
had mind set on bench but wasn't in zone. idk. lack of sleep bc of navy stuff this whole day. eating now, going to celebrate getting in.

bjohnso
12-15-2007, 08:02 PM
Andrew, are you driving through your heels on those squats? Driving through the balls of my feet makes my knees ache. Driving through my heels and I'm dandy.

And congratulations on getting into the Navy!

JUrb15
12-16-2007, 05:07 PM
looks like a pretty good workout man. Get that knee better. I am starting SS tomm.

As far as eating your 4-5k calories a day try some healthier foods I see alot of saturated/trans fats in your diet especially in that day I saw the fast food and pizza lol. If you fear gaining to much weight or if you think your ever gettin fat b/c your calories are to high try choosing some of the healthier foods out there. Healthy food + mass amounts of it = leaner/healthier mass gain

mickyjune26
12-17-2007, 01:23 PM
congrats on getting into the Navy. I really respect those in our armed forces.

I know how you feel with the rounded back and bent over bb rows. I used to have a weak back too. Deadlifting really helped me.

keep up the good work!

andrewnp
12-19-2007, 09:20 PM
workout A(forgot to post)

no suqat

seated OH press:
45x2x5
70x5
85lbs, 3x5

rows on a freeweight machine:
70x5
90x5
120x3x5

2x8 chins (-25bw)
WHY ARE THESE SO HARD FOR ME?! is it because my lats aren't getting stronger and they are a mian component?

abs:
weighted situps, 3x8 +50lbs

andrewnp
12-19-2007, 09:22 PM
i barley ate breakfast, so mad at myself. had no time tho. going to start making time.

ate a big lunch(school lunch + sandwich from home)
good sized smaller meals throughout the day (some roast beef+rice) twice and after workout protein shake and BS'd with teh girl that works there.
then just had a plate of roastbeef+rice, about to drinka shake to finish up intake for the day.

workout felt good today. i loved it, not many people in the gym either. 8pm is PRIME TIME to go now.


squat:
45x2x5
85x4
105x3
120x3x5 (kept BEST form i could, kept everything in one fluid motion..realized if i stack weight on this i can do it, i was using balls of my feet. starting to sit back more, and not wrapping my thumb around bar, so now no wrist support. and getting tighter before them. cousin is getting me an old pair of chucks for christmas.)

bench
45x2x5
95x4
110x3
135x3x5(felt good, easier than time before. had a guy spot me just so i knew i wouldn't kill myself)

DL
45x2x5
95x2x6
115x3x8(working on form, i feel my back being straight but i need to keep ym shoulders back, gives me the view that i am curving my back)

dips:
1x8 (-20bw)
decline dumb press w/ 55's 1x8

HE's:
bw x 10
+25 3x8
these felt great, did them fast at first and slowed myself down, burnt lower back badddd.

abs:
situp x 10
situp+55 x 3 x 8


and for a funtime addition to my lift:
grip a 90lb dumbell, hold it at my side(core) each arm x 2 x 10sec

then farmers walked with 2 90's for roughly 50ft. grip gave out


notes:
i love squatting, i saw my problem when i used to squat, left leg would be slightly ahead of right, guess i put too much on it. loved the workout, im back in this ****. its so much better with less people.

need to find a place to buy caffiene pills or order in some dex, need a kick in the face before i workout.

<3this, going to go drop2lbs and shower and sleep.

Killa Kurt
12-19-2007, 09:28 PM
Just remember, it's not a hobby....it's a lifestyle.

andrewnp
12-21-2007, 12:26 PM
didn't feel like waiting to lift afterschool so i drank a big breakfast shake and went to school.

in gym class:

squat:
45x2x5
85x4
105x3
125x3x5
these aren't that hard, but the last rep almost makes me keep tight on form.

Press(standing now since i am back on my knee):
45x2x5
65x4
75x3
85x3x5
loved em. hurt, shrugged up at the end.

rows:
45x2x5
85x4
105x3
120x3x5
kept back tight and everything in place while doing these, hams were a bit tight so stretched em before i did these.

chins:
Kippling or Jump 2x8
they hurt a bit, realizing im not the little 165'r anymore, and that these are just hard when im at this weight.

notes:loved it, ate huge ater.

Hatred
12-21-2007, 12:32 PM
What's a "huge Ater"?

andrewnp
12-21-2007, 12:51 PM
What's a "huge Ater"?

after* whoops. haha

andrewnp
12-25-2007, 07:54 AM
bench:
45x2x5
65x4
95x3
115x2
135+collars(1.25 each) x3x5
i think 5lb jumps are too large, might do 2.5's and keep it steady. i've always had a big problem with benching, damn long arms.

squat:
45x2x5
85x4
115x2
125+c'sx3x5
always do math wrong when i am aiming for 130, going 135 on wednesday. lol

DL
45x2x5
85x4
105x3
135x5
155x5(felt back be straight the whole time, slowly making lower back stronger.)
2 medium sized guys were watching me do them and they were talking to eachother and i heard one say "dude he's doing a different version of the row."


dips:
-25 x7(had a bad grip on it, and wasn't in the right mindset.
-25 x8, not that hard
when i do these sometimes i feel a pop between my right shoulder/inner chest (or just alot of tension) i think its because i had the bars too far apart.

Hypers:
1x8 BW
3x8 +30lb DB (slow and felt it.)

Situp 1x10
NS situp x5 (+30lb dumbell)
3x15 situps +30lb dumbell