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mweav6387
09-19-2009, 03:04 PM
For readers: I am doing this to help lose weight, not to bulk up or get huge or compete.

A little about myself, My name is Mark, I'm 22 years old, an Ex-Gaming fanatic. About 2 months ago, I was 300lbs, after 2 months of eating right portions and daily exercise of 4-5miles depending on the day of cardio, I shed 25lbs. I felt I had hit the pinnacle of cardio exercise to lose weight, and figured I would introduce Weights. So here I am and this is my log.

Schedule:
Sat-Squat/Bench/Dead Lift(Work out B)
Sun-Cardio
Mon-Squat/Military/Power Clean(work out A)
Tues-Cardio
Wed-Squat/Bench/Dead Lift(work out B)
Thur-Cardio
Fri-Cardio

With weeks alternating which workout I do. Thanks for reading and or following!
2 months ago: http://i5.photobucket.com/albums/y170/crunkjuiceflow/7-12-09.jpg
I'll put a more recent pic when I get a chance.


9/19/09
Squat 3x5 95lbs (form practice)
Bench 3x5 95lbs (form practice)
Deadlift 3x5 115lbs (form practice)
1 mile cardio 7m13s work out cooldown.

Brian Hopper
09-19-2009, 03:55 PM
Welcome to WBB, that is awesome that you lost 25lbs. I'm sure you will find alot of information on this forum that will help you achieve your goals. How much more weight are you trying to lose?

mweav6387
09-19-2009, 06:36 PM
Well my family has always been on the heavy side, so originally I was doing it for myself, so whatever I lose/gain Huzzah! But 225 would be my goal for this time next year for sure.

what part of florida are you in?

Southern Beast
09-19-2009, 08:20 PM
Hey brother, good job on dropping the 25 lbs. Stick with it, keep updating regularly, and you'll meet your goals before you know it.

Brian Hopper
09-19-2009, 09:37 PM
what part of florida are you in?

Not far from you at all, I live in Lakeland.

mweav6387
09-19-2009, 10:46 PM
From your numbers you must be a monster heh

mweav6387
09-21-2009, 09:38 PM
9/21/09 Work out A Session 1
Squat:lbs x sets x reps
45x2x5
65x1x8
85x1x8
95x3x5
Power Clean:lbs x sets x reps
55 x 2 x 5
75 x 1 x 5
95 x 1 x 3
115 x 1 x 5 form didnt feel right or i would have done 3 sets
Military Press:lbs x sets x reps
45x2x5
65x1x5

Really need work on my Military Press, felt unstable after 1 set of 65lbs.

Cardio cooldown: 1mile 6m22s

Overall a great workout, gonna have to watch some more videos for the Power Clean and Military Press, some guys at the gym were surprised I was doing the squats right and going down to my knees :)

Drank 3 protein shakes cant force down anymore. 220g protein 276lbs

BULK_BOY
09-22-2009, 08:10 PM
It looks like you are on the right path bro. Keep at it and you will be a force to be reckoned with in no time. ;)

Twirl
09-22-2009, 08:45 PM
Wow man, keep it up. Im just north of you in the villages. (just south of Ocala) A 6m 22s mile is a hell of a time man, your cardio sounds to be in pretty good order there bro. Keep hitting the weights and you'll be a monster in no time. Update regularly so we can keep an eye on you man.

mweav6387
09-22-2009, 08:56 PM
I'll update every lift day, cardio on off days isn't worth posting.

My PR on the mile is 5m34s but I was ate UP afterwards.

mweav6387
09-23-2009, 03:11 PM
9/23/09 Work B out Session 1
Bench:
45x2x5
65x1x8
85x1x6
105x3x5
DL:
55x2x5
105x1x5
125x1x5
Squat:
45x2x5
65x1x8
85x1x6
105x3x5

Cardio: 1mile in 6m17s

275g protein 277lbs, i'll post a picture soon as i get access to a full body mirror.

thanks for the encouragement everyone!

Twirl
09-23-2009, 04:44 PM
good workout bro, man I'm still impressed with the mile time. I doubt I could do that time and I'm an athlete (i'm a smoker too though). Are you following the SS routine?

mweav6387
09-23-2009, 05:00 PM
Yea I bought the SS 2nd Ed. and thats the routine i'll be following. This week was my first cycle? i guess they call it. I'm going to take it slow and steady and only increase by 5lb increments week by week.

My Mile used to be terrible, but doing 2 months of jogging/running losing those initial 25lbs helped a ton. Everyone I talk to seems to notice the weight loss, which is pretty flattering.

I don't smoke, and very rarely do I drink outside of tailgates that i'm not working on. GO KNIGHTS.

Twirl
09-23-2009, 05:51 PM
lol! our poor knights =( I was a PT student at UCF. Now, im getting ready for my MCAT's taking a few prep courses. What ended up being the final score of the loss last weekend? I have still not made it to a game in the 3 yrs that I've been there.

mweav6387
09-23-2009, 05:58 PM
which game? 9/19? was vs buffalo bulls, and we won 23-17.

lost 26-19 to southern miss and we beat samford 28-24 albeit we should have won by a much larger margin.

where are you going to med school? Were you lucky enough to go to UCF's new med school?

Twirl
09-24-2009, 06:31 AM
I've checked it out, but im taking my MCAT's in January so I have still yet to apply anywhere. I may stay here, but I also may head out to California, who knows. I heard the first class accepted got it paid for in full or something along those lines.

Justin R
09-24-2009, 07:48 AM
Hey, I'm in Orlando as well. I'm on a similar path as you, I was 280 about 5 months ago, and weak as hell. I'm just under 230 now and getting stronger every day. Now that I have stuck with it this long I look back and can't believe how lazy I was. I'm also a gamer, I still play, just have a lot less time for them after gym time! :evillaugh:

I'll definitely keep an eye on your log, GREAT job so far. I'm hoping to start one as well in the next day or two.

Also, where do you lift?

tryme
09-24-2009, 08:45 AM
good work would like to see recent pics of how the progess is going you can be a good inspiration to people!

mweav6387
09-24-2009, 11:52 AM
Hey, I'm in Orlando as well. I'm on a similar path as you, I was 280 about 5 months ago, and weak as hell. I'm just under 230 now and getting stronger every day. Now that I have stuck with it this long I look back and can't believe how lazy I was. I'm also a gamer, I still play, just have a lot less time for them after gym time! :evillaugh:

I'll definitely keep an eye on your log, GREAT job so far. I'm hoping to start one as well in the next day or two.

Also, where do you lift?
Metro 24/7 on the corner of Alafaya/Colonial, and you?


good work would like to see recent pics of how the progess is going you can be a good inspiration to people!
http://i5.photobucket.com/albums/y170/crunkjuiceflow/9-24-09-1-1.jpg
thats from today after class.

Alot of my weight loss has been from my legs/stomach/waist so far.

When I started, I was a 44" waist, now im back rocking my 38"s and my legs are actually starting to be toned rather than flab.

Justin R
09-24-2009, 12:25 PM
Metro 24/7 on the corner of Alafaya/Colonial, and you?


Ohh yea right by Jake and Micky's pub. That place any good? They have squat racks at least, so that's a plus!

I am at Steel Mill on 436 and 50. I also go to Orlando Barbell every once in a while. Hoping to join up over there after my current contract is up at Steel Mill.

Let me know next time your out tailgating. My rugby team usually has a tent or two and a grill and stuff set up on tailgating days.

mweav6387
09-24-2009, 12:50 PM
yea they are pretty good, only $28 a month and they are open 24/7 which is great for my schedule, since i work full time and go to school full time.

Their squat racks almost always have noone using them which is great too. You should take a tour sometime the first day is free.

tryme
09-24-2009, 03:28 PM
thats good work make sure you stick at it and keep us posted.

Bodyguard
09-24-2009, 08:20 PM
wow dude, that is one helllacious mile time. keep up the good work.

mweav6387
09-26-2009, 02:56 PM
09/25/09 Work out A Session 1
Squat:
45x2x5
65x1x8
95x1x6
105x3x5
PC:
55x2x5
85x1x5
105x3
125x1x3
Military/OHDP:
45x2x5
55x1x5
65x1x5

Cardio: 1 mile 6minutes and 7 seconds.

So I have a weak upper body from the looks of my Military's should i not expect immediate results at the start? seems like they aren't really progressing.

Also my Power Clean seems like I'm doing it wrong, I've watched countless videos, read the chapter in SS and the bounce is what seems to be confusing me the most, 55lbs/85lbs didn't feel right, but 105 felt great, and it felt like i had the bounce under control, but 125 i guess i just wasnt ready for because it didn't feel well at all and I could barely get the 3rd rep up.

mweav6387
09-28-2009, 11:41 AM
9-28-09 Work out B Session 2
Squat:
45x2x5
65x1x8
95x1x6
105x3x5
Bench:
45x2x5
65x1x8
95x1x6
115x3x5
DL:
65x2x5
105x1x5
125x1x3
135x1x3
145x1x5
Cardio:
1 mile in 6m33s

mweav6387
09-30-2009, 03:13 PM
9/30/09 Work out A Session 2
Squat:
45x2x5
65x1x8
95x1x6
105x3x5
PC:
55x2x5
85x1x5
105x3x5
OHDB:
45x2x5
55x1x5
60x2x5

mweav6387
10-01-2009, 08:42 PM
10/1/09
So I started implementing Straight bar curls and Tricep pushdowns into my cardio days along with crunches every day now.
Straight bar curls:
40x1x10
50x3x5
Tricep Pushdowns:
20x1x10
30x1x5
40x3x5
Crunches:
20
Cardio:
4 miles in 24 minutes

also considering a harsher diet cutting out carbs completely(minus the beer on social occasions of course) I've fallen in love with hardboiled eggs, just a dash of salt and gets rid of the snack-itis.

mweav6387
10-03-2009, 09:55 AM
10/03/09 Work out B Session 3
Squat:
45x2x5
65x1x8
95x1x6
115x3x5
Bench:
45x2x5
65x1x8
95x1x6
115x4x3
120x1x5
Dead Lift:
65x2x5
105x1x5
125x1x3
145x1x3
155x5x1
.5 miles 3m15s

mweav6387
10-05-2009, 04:12 PM
10/04/09
straight bar curl:
30x2x5
40x2x5
50x3x5
60x1x3
Tricep Pushdowns
20x1x10
30x1x5
40x3x5
20 Crunches
4 miles in 30min flat

10/05/09 Work out A Session 3
Squat:
55x1x5
65x1x8
95x1x6
115x3x5
Power Clean:
65x2x5
85x1x5
110x2x5
110x1x4
OHDB:
45x2x5
55x1x5
65x3x5
20 crunches
1.25miles in 7m16s

started my diet today, only carbs i get will be from my daily yogurt(5% DV)
pork/chicken/beef and steamed veggies from here until 260lbs
276lb today

mweav6387
10-06-2009, 06:17 PM
10/06/09
straight bar curl:
30x2x5
40x2x5
50x3x5
tricep pushdowns
20x1x20
30x1x10
40x3x5
20 crunches
4 miles @ 7:15/mile

started my strictly protein/fiber diet yesterday, feels great so far!

current weight: 274lbs

I've also noticed my legs are starting to shape up, they are detailed from the squats, back is firming up as well. my back hasn't felt this good since highschool.

mweav6387
10-07-2009, 07:59 PM
10/07/09 Work out B Session 3
squat:
45x2x5
65x1x8
95x1x6
115x3x5
bench:
45x2x5
65x1x8
95x1x6
115x5x3
deadlift:
65x2x5
105x1x5
125x1x5
145x1x3
155x5x1
tricep pushdowns:
20x4x5
30x2x5
42.5x3x5
straightbar curls:
30x4x5
40x2x5
50x1x5
crunches: 20
1 mile: 6m13s

all in all a great day, liking the new diet

I'll post a new pic soon
weight: 273.5

skinny99
10-07-2009, 10:10 PM
You can run a MILE in 6 minutes? At 273 pounds? Wow!! I can't even get in single digits:(

mweav6387
10-08-2009, 12:13 AM
Yea I'm huffin n puffin when I'm done but it feels damn good after ending a workout

mweav6387
10-09-2009, 01:44 PM
10/08/09
straightbar curls:
30x4x5
40x2x5
50x3x5
tricep pulldowns:
20x4x5
30x2x10
40x3x5
20 crunches
4miles in 30min17s

mweav6387
10-09-2009, 09:00 PM
10/09/09
straight bar curls:
30x4x5
40x2x5
50x3x5
tricep pulldowns
20x4x5
30x2x10
40x3x5
20 crunches
2miles in 18minutes

light day because I have an early morning tomorrow.

mweav6387
10-10-2009, 09:56 AM
10/10/09 Work out A Session 4
squat:
45x1x5
65x2x5
95x1x8
115x1x6
125x3x5
Powerclean:
65x2x5
85x1x5
115x3x5
OHDB:
45x2x5
55x1x5
70x3x5
20 crunches
1 mile in 10minutes

mweav6387
10-12-2009, 12:26 AM
10/11/09
straight bar curl:
30x4x5
40x2x5
50x3x5
60x3x5
tricep pushdown:
20x2x10
30x1x10
40x1x6
50x3x5
Shoulder Shrugs:
50x2x10
70x2x10
90x2x10
20 Crunches
1 mile in 8minutes

would have ran longer but worked a 12 hour shift.

mweav6387
10-12-2009, 12:16 PM
10/12/09 Work out B Session 4
squat:
45x2x5
65x1x8
95x1x6
125x3x5
bench:
45x2x5
65x1x8
95x1x6
120x3x5
deadlift:
95x2x5
105x1x5
125x1x5
145x1x3
165x5x1
20 crunches
1 mile in 6m13s

mweav6387
10-13-2009, 05:46 PM
10/13/09
tricep pulldown:
20x2x10
30x2x5
40x1x5
50x3x5
straightbar curl:
elbow was feeling tender so i skipped
1 mile in 8min(lazy day for me, long day in class and work)
20 crunches

Coke
10-14-2009, 09:46 AM
Super training there bro, went at it everyday this past week.

mweav6387
10-14-2009, 10:22 AM
Yea was adjusting the body to doing curls/push downs for cardio days, elbow is still pretty tender from curls

but I'm def in it for the long haul I love lifting now

p.s. GNC Soy protein tastes like garbage.

mweav6387
10-14-2009, 03:56 PM
10/14/09 Work out A Session 4
big long day today!
squat:
45x2x5
65x2x5
95x1x8
115x1x6
125x3x5
powerclean:
65x2x5
85x1x5
115x3x5
OHDB:
45x2x10
55x1x5
70x1x3(wasn't ready for 70lbs)
tricep pushdown:
20x2x10
30x2x5
40x3x5
wasn't feeling the 50x3x5 so i did 40 instead.
straightbar curl:
20x2x10
30x2x10
40x1x5
staying away from the 50lb bar for now, going upto 50lbs with an improper form gave me a small case of tennis elbow, gonna stick to proper form and high reps for now until it's all healed up.
20 crunches
1mile in 6m11s

Andy31
10-14-2009, 04:58 PM
damn thats crazy run time even after lifting... I'm a 300pounder and can only get into the 9min time but thats NO FUN.
Are you running on a track or a treadmill? Not questioning you I just wish I could run that fast, I think if I could I would run more just to shock peeps at the track, maybe shark some people along the way.

mweav6387
10-14-2009, 11:40 PM
damn thats crazy run time even after lifting... I'm a 300pounder and can only get into the 9min time but thats NO FUN.
Are you running on a track or a treadmill? Not questioning you I just wish I could run that fast, I think if I could I would run more just to shock peeps at the track, maybe shark some people along the way.

on my lifting days its HIIT Treadmill, my gym isn't big enough for a track.

when i finish im usually pouring sweat and the gym bunnies just stare :/

Twirl
10-17-2009, 10:44 AM
Keep up the good work man, you have some great consistancy going.

mweav6387
10-17-2009, 06:05 PM
Thanks twirl! Work out B Session 5
Let my body rest Thursday/fri burning the wick at both ends caught upto me
10/17/09
squat:
45x2x5
65x1x8
95x1x6
135x3x5
bench:
45x2x5
65x1x9
95x1x6
115x1x5(wanted to make sure I could hand it)
125x3x5
deadlift:
95x2x5
125x1x5
165x1x3
175x5x1
tricep pushdowns
20x2x10
30x2x10
40x2x5
50x3x5
20 crunches
1 mile in 6m14s

any tips tricks or advice besides time for increasing my bench and ohdb are more than appreciated :)

mweav6387
10-18-2009, 09:11 PM
10/18/2009
tricep pushdowns:
20x2x10
30x2x10
40x3x5
straightbar curl:
20x2x10
30x2x10
40x3x5
20 crunches
4 miles@7:35 per mile

finally down to 270lbs for the first time since high school, let the pounds fly :)

skinny99
10-18-2009, 09:48 PM
"any tips tricks or advice besides time for increasing my bench and ohdb are more than appreciated"
__________________


Hey I have found to make your shoulders and tri's stronger that dips and chinups are are more effective for any kind of press than curls and extentions! IMO Todd
Keep up the good work man!

mweav6387
10-18-2009, 09:54 PM
thanks skinny, im guessing i definitely cant dip my weight (270lbs) so ill have to try the assisted dips one night, as for chin ups we'll see!

been watching your log, need to slow down on the beers lol

Twirl
10-19-2009, 08:20 AM
do assisted chins then or negatives until you can do more =D but they are definately one of the best accessory exercises imo

mweav6387
10-19-2009, 11:56 AM
10/19/2009 Work out A Session 5
tried the assisted chin ups and dips man can i feel the ****ing burn holy cow.
squat:
45x2x5
65x2x5
95x1x8
115x1x6
135x3x5
OHDB:
45x2x10
55x1x5
70x3x5(couldnt even do 1 set last week, woo!)
power clean:
65x2x5
85x1x5
120x1x1(this was NOT feeling right today, tried to do them using the squat rack instead of from the ground up, much less momentum, much harder, gonna try lower weights next session.)
20 crunches
10 assisted chin ups
10 assisted dips
1 mile in 5m57s(HIIT)

i think i found the secret to forcing down gnc protein flavors, whole bananas! definitely going to switch to nitrean when this batch is gone, i hear so many good things.

skinny99
10-19-2009, 07:26 PM
Keep doing them chins and dips! I need a lot of assitance on chins and I am still doing some dips with help! I won't need help much longer on dips though!
I bought Strawberry Nitrean when it was on sale and it is good! My buddy has some stuff from Walmart and it so gross compared to Nitrean! I mixed Nitrean with milk and a banana the other day and it was terrific!

Coke
10-20-2009, 11:29 AM
Good job man, session is solid.

mweav6387
10-20-2009, 11:19 PM
10/20/09
tricep pushdowns:
20x2x10
30x2x10
40x3x5(gonna move up to 50 next week)
straight bar curls:
30x2x10
40x4x5(still staying away from 50 for now, elbow is feeling better
40 crunches
10 assisted dips(man these ****ing hurt!)
10 assisted chin ups(^^^^^^^^^^^^^)
4 miles @ 8:45/mile

skinny99
10-21-2009, 07:40 PM
Question dude? You are doing tricep and bicep work on the days before you are going to do Bench and OHP? That may be a major roadblock in gaining on those lifts. That is pretty much opposite of what Coach Rip says in SS. He stresses giving yourself a day to recover from your workouts. I sure ain't no expert but Rip is. I know the feeling of wanting to go everyday but I don't think it wise to Lift everyday for a beginner. Just an observation,don't want to change your path. Todd

mweav6387
10-21-2009, 08:34 PM
Guess I wasn't thinking about that, heading to the gym now so if it hurts I'll make It a cardio day and move my session to tomorrow.

10/21/09 Workout B Session 5
@skinny, i guess because I lift what I can handle solo it didn't really phase me as much, but later on I could see it effecting my gains. Thanks for pointing that out :)

Squat:
45x2x5
65x1x8
95x1x6
135x3x5
Bench:
45x2x5
65x3x3
95x2x3
125x3x5
Dead lift:
95x2x5
125x1x5
165x1x3
175x5x1
tricep pushdowns:
20x1x20
30x2x10
40x3x5
straight bar curl:
20x2x10
30x2x10
40x3x5
dips:
10
chin ups:
10
crunches: 40
1 mile in 6m13s

Great day, tomorrow I'm sure i'll feel the pain, most likely going to take thursday off as its my 'really long work+class+homework' day. Sitting at a steady 270lbs.

Gonna post up a new pic tomorrow after class.

Twirl
10-23-2009, 08:49 AM
Awsome work man, 30lbs congrats! Try to add weight to your dips and chins, and eliminate the curls and pushdowns. You'll see a better all around result.

skinny99
10-23-2009, 10:25 AM
Awsome work man, 30lbs congrats! Try to add weight to your dips and chins, and eliminate the curls and pushdowns. You'll see a better all around result.

This is good advice! I wasn't really concerned with your soreness,just the ability to recover. Your body can't repair the torn muscle if you keep working them everyday! However if it is working keep going!

mweav6387
10-24-2009, 06:15 PM
10/24/09 Workout A Session 6
Squat:
45x1x5
85x2x5
115x1x8
135x1x6
145x3x5
PowerClean
65x2x5
85x1x5
105x1x3
125x3x5
OHDB
45x2x10
65x1x5
75x3x5
20 dips at 103.5lb assist
20 chinups with 103.5lb assist
40 crunches
1 mile @ 6m12s

Everything felt good and strong, doing powercleans from the floor up now and they went great today, struggled with the last 2 reps but pulled through.

mweav6387
10-27-2009, 12:32 AM
LONG DAY.

Had a call in so instead of working out in the morning, had to do it in the afternoon when the gym was PACKED.
10/25/09
2 miles @10m/mile
had some studying to do, did it while on the elliptical, forgot to do crunches :(
10/26/09
squat:
45x1x5
95x2x5
115x1x8
135x1x6
145x3x5
bench:
45x2x5
95x2x4
115x2x3
125x1x3
130x1x3
Tried the 130 after 115, did not feel good, so i dropped the 5lbs and attempted 125 and it still didnt feel right, so i just stopped.
deadlift:
95x2x5
125x1x5
165x1x3
185x5x1
dips: 20 @ 103.5lb assist
chin ups: 20 @ 103.5lb assist
40 crunches
1 mile @ 6m14s

everything felt great except for my bench, might be time to find a lifting partner if i want to go further or just slow down my weekly gains.

any opinions are always welcomed.

skinny99
10-27-2009, 08:59 AM
If you are worried about not making the lift just ask for a spotter! Anybody that has worked out very long will be glad to help. Keep goin.good lifts man!

mweav6387
10-28-2009, 10:38 PM
workout A session 6
Squat:
45x1x5
95x2x5
115x1x8
135x1x6
145x3x5
Powerclean
65x1x5
85x1x5
105x1x3
125x3x5
OHDB
45x2x5
65x1x5
75x3x5
20 dips @ 103.5lb
20 chin ups @ 103.5lbs
40 crunches
1 mile @ 6m17s

great night at the gym, little to noone there, no waiting :D
lifts felt great, ohdb was a little shaky on the last set but i pushed through it, dips and chin ups were on fireeeeee but it felt great, now for 2 days of cardio and relaxation

Coke
10-29-2009, 08:13 AM
Efforts appear to be going well...props on the weight loss thus far.

skinny99
10-29-2009, 08:58 AM
Keep goin dude! Good progress! Do the work!

mweav6387
10-31-2009, 06:36 PM
Tore it UP today, everything felt great, increased my squat/bench and deadlift.
oct 31 2009 workout b session 7
squat:
45x2x5
95x2x5
115x1x8
135x1x6
155x3x5
bench:
45x2x5
95x2x4
115x1x3
135x3x5
deadlift:
95x2x5
125x1x5
165x1x3
195x5x1
dips:
5@103.5lb
15@112lb
chins:
5@103.5lb
15@112lb
crunches: 40
mile: 6m16s

man tonight felt great after mondays fiasco, increased all 3 lifts no problem! switched back to 112lb assist as i noticed tenderness in my pectorals so leaving it there for now.

thanks for the positive feedback everyone!

skinny99
10-31-2009, 10:17 PM
Nice lifts man! I was waitin for you to go up on deads! You are definitly stronger than you had been showing! You couldn't run that well without pretty strong legs!

GoodyGirl
11-01-2009, 12:42 AM
Nice work! I'm going to tag along so I can watch your progress too, thanks!

mweav6387
11-01-2009, 09:13 AM
@skinny a friend told me when I started that since it had been so long since I lifted regularly that I should acclimate myself, now lifting feels great every week. I def did not want to rush into heavy weights hurt myself and have to stop.

If it wasn't for this journal and the positive feed back I probably wouldn't be taking this as seriously as I am, and I thank you guys for that :)

@goodygirl welcome aboard!

mweav6387
11-02-2009, 06:29 PM
11/02/09
workout A session 7
squat:
45x1x5
95x2x5
115x1x8
135x1x6
155x3x5
OHDB:
45x2x5
65x1x5
80x3x5
PC:
65x1x5
95x1x5
115x1x3
130x3x5
20 dips @ 112lb assist
20 chins @ 112lb assist
40 crunches
1 mile @ 6m5s
man getting those last sets of ohdb/pc up took it out of me i was shaking when i was done, felt great mustering up the strength.

skinny99
11-02-2009, 08:12 PM
Are you doing PC's before OHP?

mweav6387
11-04-2009, 06:04 PM
11/04/09 workout B session A
squat:
45x1x5
95x2x5
115x1x8
135x1x6
155x3x5
Bench:
45x2x5
75x1x5
95x1x3
115x1x2
135x3x5
deadlift:
95x2x5
125x1x5
165x1x3
195x5x1
dips:
20@112lb assist
chins:
20@112lb assist
40 crunches
1 mile@6'14

great week, really starting to come into my bench press with the addition of the dips and chins, im pretty sure i could easily be doing 250+ on the deadlifts, but i'll keep easing myself into it. squats felt great, might go lighter on my dips and chins next week, we'll see how it feels.

skinny99
11-05-2009, 03:40 PM
Keep going Buddy! Good work!

mweav6387
11-07-2009, 10:43 PM
So I definitely learned what a terrible nights sleep can do to my work out, by the time i got to my power cleans I couldnt even finish my sets. really ****ty feeling for sure.
Everything else went smoothly though.
11/07/09 workout A session 8
squat:
45x1x5
95x2x5
115x1x8
135x1x6
165x3x5
OHDB:
45x2x5
70x1x5
85x3x5(felt great btw, stalled on the last rep of the last set but mustered up the strength to plow it up heh)
Power Clean:
65x1x5
95x1x5
115x1x3
135x1x4
135x1x3
Dips: 20@112lb assist
chins: 20@112lb assist
crunches: 40
1 mile @ 7'05
Having a bad nights sleep destroyed my usual mile, i'll def make sure to plan my week nights out better so they dont interfere like this again.

mweav6387
11-08-2009, 11:36 PM
11/08/09
4 miles @ 8:20/mile
40 crunches

mweav6387
11-10-2009, 12:54 AM
11/09/09 Workout B Session 8
squat:
45x1x5
95x2x5
115x1x8
135x1x6
165x3x5
Bench:
45x2x5
95x1x3
125x1x2
140x3x5
deadlift:
95x2x5
135x1x5
185x1x3
205x5x1
dips:
20@112lb assist
chins:
20@112lb assist
40 crunches
1 mile@6'25"

Lifts felt great, lower back was a little tender but starting my workout nixed that real quick. Bench was intense, last rep of the last set i really had to push it to the limit to get it up.

Deadlifts I'm thoroughly enjoying the higher weight I go, 205 was a breeze I might skip 215 and go to 225, thoughts?

dips and chins are getting easier, and my forearms and bi's/tri's are developing nicely :)

mile was slower than usual today the guy next to me smelled rancid and it was really messing with my pace.

All in all great workout, felt strong, can't wait for wednesday. Really wanna hit those power cleans with a fresh perspective.

side note* I'm pretty sure my body won't let me correctly do powercleans, I'm using my legs to lift it initially, using my hips to burst it, but the whole going low catching it and then pushing myself up doesn't. Is there a machine that resembles the power clean that I can use instead? really don't want to injure myself, should i switch to hang cleans? or a machine that emulates the same muscle groups?

Any insight is greatly appreciated.

skinny99
11-10-2009, 08:00 AM
Alright Mark couple things from me! First on the deadlifts,I went up almost as high as I could go right off the bat and was glad I did! Jumped up to like 265 then went up 20lbs a session til I was at like 315lbs and now am usually moving at 10 pounds a session. Now at 365! However I really like deadlifts,they are a simple yet powerful exersize! As far as PC's go there is no machine that can simulate the explosiveness of moving the weight quickly,I would keep working on your form. You already are pretty explosive based on your running times,PC's can only help that. If your worried about hurting yourself drop the weight down and build it back up! Progression is part of the program but getting hurt will set you back a lot more. PC's don't have a deep squat at the end.it is more of a little dip! Keep going man you are getting stronger pretty quick!

Watch this if you haven't already!

http://www.youtube.com/profile?user=timdonahey#p/u/29/6tXcS0Xp1aE

mweav6387
11-10-2009, 10:14 PM
Ok so I'm happy with my mile time, i'll probably slow myself down a bit as i can feel it in my squats the next lift day, explosiveness isn't something I need right now, so I'll probably be subbing power cleans with Pendlay Rows of BO Rows, i'll be trying both wednesday to see which feels better.

as for squat and dead, i think i'll bump them up a bit this week as I feel I'm acclimated to lifting every week now, shouldnt be a problem hitting my peak and building up.

thanks skinny :)

mweav6387
11-11-2009, 11:07 PM
11-11-09
workout A session 8
squats:
45x1x5
95x2x5
115x1x8
135x1x6
185x3x5(bumped it by 20lbs from monday, felt strong might go an extra 20 saturday)
OHDB:
45x2x5
70x1x5
85x3x5(last rep of the last set was a clincher but i sucked it up and pushed it into the air, felt good)
pendlay rows:
65x2x5
95x1x5
115x1x3
125x3x5
Decided to go with the pendlay rows, feel good and i can feel it in my back when im done, today was just a 'finding' myself moment on the pendlays we'll see how they go next week)
dips:
10@112lb assist
10@103.5lb assist
moving myself up a peg on the weights, felt good
chins:
10@112lb assist
10@103.5lb assist
same deal as dips, cant wait for next week
crunches:
40
mile: 1@6'05

all in all a great session, decided to wait until 10pm so I wouldn't have to stand around waiting for a bar and cooldown in the process. Pendlays seem to be the direction im going as well. Diets going good aside from a lapse here and there(i am human afterall)

gonna take thursday off and do some cardio friday, cant wait for saturday!

mweav6387
11-15-2009, 09:14 PM
11/15/09 Workout B Session 9
Squat:
45x1x5
95x2x5
115x1x8
135x1x6
205x3x5
225x1x3(lol was an accident, wasn't paying attention when putting on the weights)
Bench:
45x2x5
95x1x3
125x1x2
145x3x5(felt good, i think I could have gone higher, but oh well.)
Deadlift:
95x2x5
135x1x5
185x1x3
225x5x1
Dips: 20@103.5lb assist
Chins: 20@103.5lb assist
crunches: 40
1 mile @ 9'24"

Ok todays lifts felt good, 225 was a bit too much for the squat or i would have used that as my last set, bench was strong, coulda went higher but I don't want to hurt anything. Deads! Man, I felt like I was gonna puke after doing my deads, is this a good thing? felt good regardless, could of definitely went higher. chins/dips felt good, was gonna do 4 miles for skipping cardio thur/fri/sat but the nausea from lifting was too much. maybe i'll have to start doing my mile before lifting?

Thanks for all the support.

skinny99
11-16-2009, 08:55 PM
Nice lifting man! Feels good huh? If you are concerned with progressing on your squats then I would run after. You have to decide what is more important to you! After my heaviest set of deads I feel like I am gonna pass out! When I did 355 for 5 the first time I actually laid down on the bench press bench for a minute or so! Keep goin bud you are gonna pass me on squats!

mweav6387
11-17-2009, 07:52 PM
11/17/2009 Workout A Session 9
Squat:
45x1x5
95x2x5
115x1x8
155x1x6
205x3x5
OHDB:
45x2x5
70x1x5
80x2x5
85x1x4(wasn't ready for 85, maybe next week)
Pendlay Rows:
65x2x5
95x1x5
115x1x3
130x3x5
135x1x3(wasn't ready for 135, maybe next week)
Dips: 20@103.5lb assist
Chins: 20@103.5lb assist
Crunches: 40
Mile: 1@6'15
Good day overall, slight set backs on gains, and these 2 chicken leg upper body douches held up 2 squat racks and the murphy machine so they could do their "shoulder day". Pretty sure me and the 10 other guys waiting for the racks were about to destroy them.

So after waiting 15 minutes, I got to watch some monsters squatting(625lbs!!!) and then got to do my squats, they gave me some tips and left, was great!

Also weighed myself today for the first time in a week or so, 262! Huzzah! for a total of 43lbs since July now.

mweav6387
11-20-2009, 09:02 AM
11/19/09 Workout B Session 9
squat:
45x1x5
95x2x5
115x1x8
155x1x6
205x3x5
Bench:
45x2x5
95x1x3
125x1x2
145x1x4
145x1x3
Deadlift:
95x2x5
135x1x5
185x1x3
245x5x1
Dips: 20@103.5lb assist
chins: 20@103.5lb assist
crunches: 40
mile: 1@6'20

Squats felt great, def going up to 225 next week, bench was very disappointing, couldn't keep my back tight lost train of thought every time :( Tore up my deads, def going heavier saturday. Dips and chins felt good, prolly gonna do another week at 103.5, and my mile seems to be slowing down the heavier i go on squats/deads, my legs were on fire the whole time.

mweav6387
11-24-2009, 01:41 AM
11/21/09
workout A session 10
11/17/2009 Workout A Session 9
Squat:
95x1x5
135x2x5
175x1x8
195x1x6
215x3x5
225x1x3
OHDB:
45x2x5
70x1x5
90x3x5
Pendlay Rows:
65x2x5
95x1x5
115x1x3
135x3x5
Dips: 20@103.5lb assist
Chins: 20@103.5lb assist
Crunches: 40
Mile: 1@6'42

11-23-09
workout B session 10
squat:
45x1x5
95x2x5
155x1x8
185x1x6
215x3x5(def coulda done 225, waiting for next week) great as usual
Bench:
45x2x5
95x1x3
115x1x2
135x3x5(no one in the gym for once, dropped it down 10lbs no spotter)
Meanwhile after i finished my sets, i felt like I could have done 145
Deadlift:
95x2x5
135x1x5
185x1x3
265x5x1(felt ****ing awesome! perhaps i should invest in a belt soon?)
Dips: 20@103.5lb assist 2x10
chins: 20@103.5lb assist 1x10 2x5
crunches: 40
mile: 1@6'04
EDIT:
Recent pic of me after the Gym 11-24-2009 260lbs
(Warning: I'm German/Irish and do not tan at all, put on some sunglasses.)

mweav6387
11-26-2009, 07:39 PM
11-26-09 Happy turkey day everyone, some post feast cardio =)
4 miles
40 crunches
120 abdominal slider(40 left, 40 straight, 40 right)

mweav6387
11-29-2009, 07:32 PM
11-28-09
workout b session 11
squat:
45x1x5
95x2x5
155x1x8
185x1x6
225x3x5
bench:
45x2x5
95x1x3
135x1x2
145x3x5(yay!)
deadlift:
95x2x5
135x1x5
185x1x3
275x5x1
Def gonna rework the deads warmups to something like 135>185>225>275
dips: 20@95lb assist 4x5
chins: 20@95lb assist 4x5
crunches: 40
left/mid/right abdominals 20/20/20 Slider Machine
mile@7'16

11-29-09
4 miles
crunches: 40
left/mid/right abdominals 20/20/20 Slider machine

skinny99
11-29-2009, 07:53 PM
Mark Have you seen this? Rip set it up!

http://www.scribd.com/doc/3382978/Starting-Strength-Logbook-Calculator

mweav6387
11-29-2009, 07:55 PM
Yea, that's how I base my warm ups with a little tweaking anyways.

mweav6387
12-15-2009, 02:00 PM
I'm still alive! Finals week, so its crazy, still working out, missed a few sessions. Down to 251lbs!! i'll post up all my journals soon. Happy holidays everyone!

mweav6387
12-20-2009, 10:03 AM
WO A S 11
11-30-09
Squat:
95x2x5
135x1x5
175x1x8
195x1x6
225x3x5
OHDB
45x2x5
75x1x5
90x1x5
95x1x4
95x1x5
Pendlay
65x2x5
95x1x5
115x1x3
140x3x5
Dips: 20@95lb assist
Chins: 20@95lb assist
Crunches: 40
Left ab 20
Mid ab 20
Right ab 20
Mile 1@8’06
*
Missed a few days prepping for finals here and there
*
WO A S 12
12-5-09
Squat:
95x2x5
135x1x5
175x1x8
195x1x6
235x3x5
OHDB
45x2x5
75x1x5
85x1x5
90x1x3 *just wasn’t feeling the love here
95x1x4
Pendlay
65x2x5
95x1x5
115x1x3
145x3x5
Dips: 20@95lb assist
Chins: 20@95lb assist
Crunches: 40
Left ab 20
Mid ab 20
Right ab 20
Mile 1@6’11
*
WO B S 12
12-7-09
Lost track of my workouts at this point, week before finals studying!!!
Squat:
45x2x5
95x2x5
155x1x8
185x1x6
235x3x5
Bench
45x2x5
85x1x5 Realized I was obsessing on gains instead of losses, which is what im here for!
135x1x5 *time to refocus myself on losing weight and not lifting more.
Dead
135x2x5
185x1x5
225x1x3
255x1x2
285x5x1
Dips: 20@95lb assist
Chins: 20@95lb assist
Crunches: 40
Left ab 20
Mid ab 20
Right ab 20
Mile 1@8’23
*
WEEK OF FINALS! *Took a study break by hitting the gym!
WO A S 12
12-14-09
Squat:
45x1x5
95x2x5
155x1x8
185x1x6
225x1x5
245x2x5
OHDB
45x2x5
65x1x5
85x3x5
Pendlay
65x2x5
95x1x5
125x1x3
145x3x5
Dips: 20@95lb assist
Chins: 20@95lb assist
Crunches: 40
Left ab 20
Mid ab 20
Right ab 20
Mile 1@8’04
*
FINALS OVER time to get back into the weight grind!
*
WO B S 13
Squat:
45x2x5
95x2x5
155x1x8
205x1x6
22x3x5
245x1x3 *Was testing the waters after missing weeks of gym to see how much I ‘lost’
255x1x2
Bench
45x2x5
85x1x5
115x1x3
135x3x5
starting back up at 135, no use pushing for 145 after missing the gym all month
So my bench has been hovering around 145 for a while now. *Any suggestions? Or am I just plateauing and when I get over it I’ll skyrocket? *Same with my overhead’s, I started with a naturally weak upper body.
Dead
135x2x5
225x1x3 *Need to order some STRAPS, getting too high in weight for my wrists.
255x1x2
285x5x1
Dips: 20@95lb assist felt strong, def moving up a pin on the machine next week
Chins: 20@95lb assist
Crunches: 40
Mile 1@6’40
*
So yea, that’s all my logs from the past month or so, been too busy to post them.
2 A’s 2B’s!!

mweav6387
12-21-2009, 07:25 PM
WO A S 13
12-14-09
Squat:
45x1x5
95x2x5
155x1x8
185x1x6
245x3x5(sucked it up and hit it hard!)
OHDB
45x2x5
70x1x5
90x3x5
Pendlay Someone corrected my form, so I dropped some weight and man do i feel the burn now!
65x2x5
85x1x5
105x1x3
115x3x5
Dips: 20@95lb assist
Chins: 20@95lb assist
Crunches: 40
Left ab 20
Mid ab 20
Right ab 20
Mile 1@7'55

251lbs now Heres a pic from earlier when I applied to the wbb new training program.
http://i5.photobucket.com/albums/y170/crunkjuiceflow/IMG_0248.jpg

skinny99
12-21-2009, 09:49 PM
Good Job man you are comin right along on that recomp! You weigh less than me now! I am starting a cut so watch out I am gonna go back bye if you slack! Keep up the hard work!