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dave1234
11-05-2009, 03:34 PM
Any criticism/advice welcome. Be brutal, I can take it.

Background: 46 years old. Been using Body for Life. I made good progress in size and strength, but lately I have stagnated. I'm going to start the Starting Strength program from the sticky.

Currently 191lbs
16% body fat
6ft tall

Forearm 12" 3/4
Biceps 15"
Calf 15"
Thigh (mid) 21" 1/2
Waist 37" at bellybutton
Chest 43"

Max weights lifting = unexplored.


Weak legs compared with upperbody. I tore my hamstring 2 years ago and quit lifting with my legs. It's pretty good now, but I'm going to start light to
be on the safe side.

First lift tonite. I will update with the weight tomorrow.

Edit, had to work overtime, first workout posponed.

busterdouglas
11-05-2009, 03:36 PM
Good Luck Dave,

I just recently started SS as well and started off on the low end with the weights to make sure I didnt comprimise form.
Will check in time from time to keep an eye on your progress.

dave1234
11-07-2009, 12:20 PM
Well, I had to work a double shift on what was going to be my first day. Turns out it was probably a blessing. I got to watch the videos and read up on the program. I would hate to hurt myself doing the exercise wrong. I have learned a lot here and from the SS wiki about form and proper workout techniques. I workout alone, as in nobody else in the gym, so the last thing I need is dropping the bar on my neck because I'm using the suicide grip while benching or something like that.
So tonite I go.
p.s. thanx busterdouglas!

dave1234
11-08-2009, 06:23 AM
First SS last night. I used the formula for finding your starting weight where you add a little weight, do 5 reps, and continue until one set starts to slow down. Ended up with this:

squats: 95 (quite embarrassed that squats much lower than bench, but that is a reflection of my old routine, I guess)
bench: 175
pullups 10/6/7 (must learn to control swinging I was getting)

I could have went higher with squats, but coming off a torn hamstring, wanted to be extra careful. I think, to avoid hitting the wall too soon, I will use the following for my first real workout:
squat 5x3 75
bench 5x3 150
pullups to exhaustion.
haven't done the press yet.

My quads pretty sore today, but as I've never done squats before, so I knew that was coming. The rest of me feels great. No pain in hamstrings, a welcome non-result.

I'm excited to start this, and hope I experience gains like others here have experienced. Hopefully I will see these numbers go up and up.

dave1234
11-09-2009, 06:23 AM
program calls for:
pullup 3x10
dip 3x10
back extensions 3x10
abs 3x5


2nd workout last night. I did the first "bodyworkout" to get my starting points. Thighs still sore, but I love it.

pullups (goal 3 x 10) actual 10/10/4/3/3 (wanted to get the prescribed 10)
I really burned out here, but I will improve. Used a palms forward grip, since palm backward is part of the other days workout, this is a new grip for me, so I'm not suprized I failed.

Back extensions 3x10 no sweat. may think about adding weights.
dips 3x10 no sweat, will add weights or up the reps.
abs program says 3x5. did 3x10 with 40lbs no sweat. will need to make this tougher as well

Other than the pullups, this workout was too easy, I think. Will evaluate.

dave1234
11-13-2009, 03:08 PM
Second workout last night. First using planned weights.

squats 3x5 85lbs. easy, but thighs sore next day.
bench 3x5 155lbs. very easy.
pullups 10x3 challenging. palm out.

Usually alone, but last night some big guys in there. Kinda embarrassed as they saw me using such low weights. But I'm determined to stick to the program. The weights will go up.

dave1234
11-15-2009, 07:52 AM
Last night, the body workout

chinups 3x10
dips 3x10 (with extra 10lbs on belt)
back extensions 3 x10
situps 3x10 with 50lbs

Clover
11-15-2009, 11:15 AM
Second workout last night. First using planned weights.

squats 3x5 85lbs. easy, but thighs sore next day.
bench 3x5 155lbs. very easy.
pullups 10x3 challenging. palm out.

Usually alone, but last night some big guys in there. Kinda embarrassed as they saw me using such low weights. But I'm determined to stick to the program. The weights will go up.

Don't worry about the other people. Soon enough you'll be lifting a lot of weight if you stick to lifting heavy, resting, and eating well.

dave1234
11-16-2009, 04:36 AM
Don't worry about the other people. Soon enough you'll be lifting a lot of weight if you stick to lifting heavy, resting, and eating well.


Thanx clover, that's what I'm telling myself..

Last night

3x5 squat 95 legs not nearly as sore this morning
3x5 press 70 problems with form, leaning back, hitting nose
not too much weight, just haven't done this before. gonna
watch the videos again before next press.
1x5 deadlift 70 working low weight until form improves.
3x10 hyper
3x10 abs 50 felt about right

Need to work on form for deadlift and press. Other than that good workout. this routine highlights just how weak my legs are.

dave1234
11-22-2009, 07:58 AM
Thurs. night:

3x5 squat 105 Squats getting easier, soreness gone
3x5 bench 165 easy
15/14/12 chins. Just realized to exhaustion, not 3x10

NOTE: GYM closed for a week while they doing work. I'm out for a week :(

dave1234
11-23-2009, 08:20 AM
Managed to sneak in the closed GYM lastnight

Body Workout:

chinups 3x10 wide grip
dips 3x10 (with extra 15lbs on belt)
back extensions 3 x10
situps 3x15 with 52.5lbs Up from 10 to 15 per set. 10 was not enough.

dave1234
11-26-2009, 11:17 AM
Mon. night:

3x5 squat 115 (still pretty light)
3x5 press 75 (still light)
1x5 deadlift 115 (still light)
Got sucked into playing 3 hours of tennis outside 2 hours after the workout. Legs were dead. Prob. a bad idea :)

dave1234
11-27-2009, 12:37 PM
Thurs.

3x5 squat 125
3x5 bench 175
14/11/12 chins wide grip. Numbers down a bit, but I'm sure it's the very wide grip I'm using.

dave1234
11-29-2009, 01:33 PM
Sat. Body workout

10/10/9 Chins with wide grip and 10lbs very hard
3x10 dips 17.5lbs. hard
3x12 hyperextensions (went from 10 to 12 reps.) easy
3x10 abs with 55lbs. hard

dave1234
11-30-2009, 04:21 AM
Sun.

3x5 squat 135
2x5 75 - 2x5 85 press oppsss messed up forgot to up the weight at first
1x5 125 deadlift

squat soreness is history. balance improved. cool

dave1234
12-04-2009, 12:34 PM
Thurs:

3 x 5 Squat 145 starting to get tougher
3 x 5 Bench 185 still not too bad
10/9/10 chins wide grip with 12.5lbs very hard (failed second set)

Coke
12-04-2009, 09:12 PM
Keep it up Dave, the presistence will pay off.

dave1234
12-06-2009, 05:23 AM
Keep it up Dave, the presistence will pay off.


Thanx for the advice, CoCoa. I plan to do just that.

Sat:
10 wide 15/12 narrow grip (to exh.)
3x10 dips 20 lbs. hard
3x12 hyperextensions (added 2 lbs ball over head)
3x10 abs with 57.5lbs. hard

dave1234
12-13-2009, 05:56 AM
Sun:

3x5 squat 145
3x5 95
1x5 135 deadlift

Monday was very sore in back area behind chest, not lower back. I think it is either the ackward way I'm picking up sqaut load (from a shoulder machine, I have to lean into) or bad form deadlift.

The squat machine is almost finished, gonna stop adding weight to squat until I can get it to avoid injury.

dave1234
12-13-2009, 05:56 AM
Thurs:

Family emergency, missed workout.

dave1234
12-13-2009, 06:00 AM
Fri: Did Thurs. workout:

3x5 squat 135 holding pattern waiting for squat rack.
3x5 bench 195 hard, but steady. good form.
10/10/10 chins narrow grip. 10lbs.
10/10/10 dips 22.5 lbs

I have never tried benching 200lbs before. Looking forward to it next workout. Kind of a milestone.

Coke
12-13-2009, 01:28 PM
See you had a personal family situation recently, hope all is well dude.

Solid session throughout.

dave1234
12-14-2009, 06:14 AM
See you had a personal family situation recently, hope all is well dude.

Solid session throughout.

Thanx much. Mother in Law had a mild heart attack, doing much better.

Sun: Hybrid body workout since only 2 workouts this week:

3 x 5 press 100lbs
3 x 12 hyper extensions 5lbs
3 x 10 abs 60lbs
3 x 12 hamstring curls 28lbs
(don't know name) trying to hit my torn hamstring light
3 x 5 goblin squats 55lbs

dave1234
12-18-2009, 11:47 AM
Thurs:

GOT THE SQUAT RACK!!!!!!!!!!!!!!!!!!

3 x 5 Squat 145 first time new rack!!!
3 x 5 Bench 205 very hard First time over 200lbs!!!
15/15/14 chins narrow grip very hard last set

Clover
12-18-2009, 05:17 PM
Congrats on the squat rack, I'm hoping to make one in the summer with the tubing my dad has lying around.

Keep up the good work.

dave1234
12-25-2009, 03:47 PM
Family illness making it tough, but got in a Christmas Eve. Workout:

Bench: was having some shoulder pain after the last couple workouts. A friend says it's my form. My elbows stick straight out from my sides, he says keep them close. I tried and no pain, but the amount of weight I could do went down. So..
3x5 bench 155
3x5 squat 145 stayed at 145 because of some pain in back and the lay off.
3x15 chins. this is the area I have seen the most progress. 3x15 not that tough!

Geometheus
12-26-2009, 09:00 AM
Way to stick with it even with family, holidays, and pain..... Christmas Eve workout no less :)

On the pain point let me just say that with your elbows close to your body it may take the pressure off your shoulder but you are also going to be changing the muscles you recruit, same if you change how wide or narrow you grip the bar.

What kind of warmups are you doing before Bench? That might also help... I know it has really helped me get over some shoulder pain when I workout.

dave1234
12-26-2009, 11:52 AM
Thanx Geometheus (now there is a word to google and learn). My warm up is 5 minutes exercise bike, then before each exercise I do 3x5 at a lower but ascending weight.
For the bench I used:
1x5 115
1x5 135
1x5 155
Of course this was the old form, when I could lift 3x5 205. I will have to adjust down assuming I change my form and can't handle the weight.
Thanx again.
dave

dave1234
12-27-2009, 06:11 AM
Sat. Night:

3x5 press 120
3x10 chins 20lbs close grip
3x10 dips 20lbs went down from 22.5 which gave me some pain in my chest last time. Looking back, should have stayed.
3x12 hyper 5lbs
3x10 abs 62.5
3x12 28lbs Hamstring curls. I added this becuase my torn hamstring is healing well. Gonna add this to every workout.
The weight is light, it's just to tone the muscle.

Maybe I'm not pushing myself hard enough. My arms weren't fatigued when I finished. I think my body has adapted to this routine as I have absolutly no soreness today. Gonna continue to up the weight on the chins and dips.

dave1234
12-27-2009, 06:53 AM
I have been able to adjust my schedule so that I can workout tues/thurs/sat/. So now I can go off the modified ss and onto the real one. New workout will be:
A and B alternate each week.

Tues (Workout A)
Squats: 3 x 5
Bench Press: 3 x 5
Deadlift: 1 x 5
Dips (weighted): 2 x 5-8

Thurs (Workout B)
Squats: 3 x 5
Press: 3 x 5
Power Clean: 3 x 5
Chin-ups: 3 x 8

Sat (Workout A)
Squats: 3 x 5
Bench Press: 3 x 5
Deadlift: 1 x 5
Dips (weighted): 2 x 5-8

dave1234
12-30-2009, 01:41 PM
Tues:

3x5 squat 145. Numbers will start going up again with next workout. I can tell my legs getting stronger.
3x5 bench 175. Learning to tuck the elbows
2x5 deadlift 135 using trap bar. Trap bar makes all the difference in the world. I should have done 1x5, forgot.
3x8 dips 20lbs on chain

I feel great. Good workout.

Coke
12-31-2009, 02:22 AM
Nice session overall man.

dave1234
01-01-2010, 11:54 AM
Thank you CoCoa

Thurs
3 x 5 squat 150
3 x 5 press with trap bar 120 (last time I thought it was 120, it was 115, misjudged weight of bar) This very difficult,
don't see myself going much higher this round.
3 x 5 shrugs 185 I was supposed to do power clean, but the presses whipped me. Gonna have to think this one out.
3 x 8 chins 22.5

dave1234
01-07-2010, 12:57 PM
Lost my papers keeping track,have to do next 2 workouts from memory until get back to work and computer:

Sat:
Squats: 3 x 5 150lbs
Bench Press: 3 x 5 175lbs elbows 45 degrees
Chins: (weighted) 3 x 8 15lbs
Dips (weighted): 3 x 8 15lbs

Tues:

Squats: 3 x 5 155lbs
Bench Press: 3 x 5 180lbs elbows 45 degrees
Chins: (weighted) 3 x 8 20lbs
Dips (weighted): 3 x 8 20lbs

Squats getting tough..

dave1234
01-08-2010, 11:08 AM
New papers had to be made. So starting numbers:

Thurs:
Squats: 3 x 5 155lbs
Bench Press: 3 x 5 185lbs elbows 45 degrees
Chins: (weighted) 3 x 8 22.5lbs
Dips (weighted): 3 x 8 22.5lbs
Hams: 3 x 10 36 I do these every workout to help my injured Hamstring, only put it down on days I go up in weight

dave1234
01-10-2010, 10:14 AM
3 x 8 120lbs shoulder press: very hard
3 x 8 25lbs Chins: (weighted)
3 x 8 25lbs Dips (weighted)
3 x 8 10lbs hyper extensions
3 x 10 50lbs abs

Coke
01-12-2010, 12:59 AM
Been doing pretty good bro.

dave1234
01-16-2010, 01:06 PM
Thanx you Cocoa!

Missed 1 workout due to family illness.

Thurs:
3 x 8 125lbs shoulder press: very hard
3 x 8 27.5lbs Chins: (weighted)
3 x 8 27.5lbs Dips (weighted)
3 x 8 15lbs hyper extensions
3 x 10 52.5lbs abs

dave1234
01-18-2010, 06:38 AM
Sat:

Squats: 3 x 5 160lbs
Bench Press: 3 x 5 190lbs elbows 45 degrees
Chins: (weighted) 3 x 8 30lbs
Dips (weighted): 3 x 8 30lbs

dave1234
01-23-2010, 11:23 AM
Tues:
3 x 8 130lbs shoulder press: very hard
3 x 8 30lbs Chins: (weighted)
3 x 8 30lbs Dips (weighted)
3 x 8 15lbs hyper extensions
3 x 10 55lbs abs

dave1234
01-23-2010, 11:27 AM
Thurs:

Squats: 3 x 5 165lbs
Bench Press: 3 x 5 195lbs elbows 45 degrees
Chins: (weighted) 3 x 8 32.5lbs
Dips (weighted): 3 x 8 32.5lbs

Quite a bit of right shoulder pain that has been building. It's an old injury. I think the dips with the weight
are hurting it. I'm going to change up the dips for cable push downs.

Geometheus
01-23-2010, 09:42 PM
Glad to see you back posting!

Coke
01-24-2010, 01:04 AM
Keep hanging tough, efforts are tight guy.

dave1234
01-24-2010, 05:22 AM
Glad to see you back posting!

Thank you. I only use the computer at work, so I always miss a few days at least and have to post a couple workouts at a time.

thanks again coCoa.

I missed last night. My shoulder is VERY sore. I almost went just for the squats, but at my age (46), I have kinda been through that "work through the injury" thing, and it hasn't worked for me. Better to take a week or so off and let the thing heal. My torn hamstring still acts up over 2 1/2 years after the injury and it's because I kept hurting it over and over trying to play tennis before I should. So, past experiance with the shoulder (it's an old injury) tells me to stay away from the gym for a week or so, then slowly get back.
bummer. I Won't Quit, Though.

Coke
01-24-2010, 12:23 PM
You are doing the right thing by getting the extra rest days in, that way you can resume lifting without incident.

dave1234
01-31-2010, 09:45 AM
Update. Shoulder injury still a lot of pain, but I have tested it. I must have hurt it doing dips. I is quite painful to do something such as use my arms to push myself up out of a chair, but many other things are no pain at all. The pain is deep in the joint, not muscle. I did not feel a moment, such as a sudden rip, it hit me the morning after workout, so I'm hopeful that there is no structural damage that time won't heal. I would be happy to work through the pain if I was sure I wasn't doing any additional damage, but I just don't know and must err on the side of caution.

Went back to the gym for a "test drive" last night.

Dips are out, I will use cable push downs instead. Tried some, very little pain 1x8 70lbs Kept shoulder immobile.
Bench, changed to decline, which is less pain. Got up to 170lbs before it started hurting. Did 1x5 170lbs
Chins. Pain, but not real bad. Did 1x8 bodyweight.
Squats 2x5 150lbs. No pain, but wanted to sleep on it, since the pain last time showed up in the morning.

Morning: Pain no worse than before the workout! So I will slowly work my way back in, using decline and cable
rather than standard bench and dips. Gonna back off on the weight at first. Hopefully this was just a speed bump.

Coke
02-02-2010, 03:53 AM
Hope the shoulder pain is subsiding - if not, just exercise more patience bro.

dave1234
02-06-2010, 06:21 PM
Hope the shoulder pain is subsiding - if not, just exercise more patience bro.


Thanx, man.

Shoulder getting better. I had a pretty good workout thurs:
changes to help shoulder pain:
1. no dips, changed to cable push down.
2. bench changed to decline bench.
I think I will stay with these two.
3. temporary - light on the chins.

Workout:

Squats: 3 x 5 155lbs
Bench Press (decline) : 3 x 5 185lbs elbows 45 degrees
Chins: (weighted) 1 x 8 25lbs Got some pain here, changed last 2 sets to:
Cable curls: 2 x 8 50lbs
Cable pushdown 3 x 8 100lbs A little pain, gonna back off on the weight next time.

Getting better. Going again tonite. Will try the Press :)

dave1234
02-14-2010, 03:31 PM
Took a week off work, so I could not post. I did, however workout: Shoulder getting better.

Tues:
3 x 8 110lbs shoulder press: very hard
3 x 8 15lbs Chins: (weighted)
3 x 8 Cable pushdown 80lbs
3 x 8 15lbs hyper extensions
3 x 10 57.5lbs abs
Thurs:
3 x 4 160lbs Squats:
3 x 5 190lbs Bench Press
3 x 8 20lbs Chins: (weighted)
3 x 8 80lbs Cable pushdown

dave1234
02-15-2010, 07:26 AM
Sun: weights approaching pre-injury numbers :)

3 x 8 115lbs shoulder press: very hard
3 x 8 25lbs Chins: (weighted)
3 x 8 Cable pushdown 90lbs
3 x 8 20lbs hyper extensions
3 x 10 60lbs abs

dave1234
02-19-2010, 07:42 AM
I'm back to pre injury numbers, but no dips. Still some pain, but bearable. Failed chins, will stay at this weight until I can complete 3 x 8.

Tues:
3 x 8 115lbs shoulder press
3 x 8 127.5lbs Chins: (weighted)
3 x 8 Cable pushdown 93lbs
3 x 8 20lbs hyper extensions
3 x 10 60lbs abs

Thurs:
3 x 4 170lbs Squats:
3 x 5 200lbs Bench Press
3 x 8 30lbs Chins: (weighted) failed 8 /7 /6
3 x 8 95lbs Cable pushdown
Hamstrings increased to 3 x 8 43lbs

dave1234
02-21-2010, 07:46 AM
Sun:
3 x 5 120lbs shoulder press
3 x 8 30lbs Chins: (weighted) no fail !
3 x 8 Cable pushdown 95lbs
3 x 8 25lbs hyper extensions
3 x 10 62.5lbs abs

Good wokout, but played softball with kids in the evening. now shoulder hurting again Grrrrr

dave1234
02-23-2010, 06:37 AM
Mon:
3 x 5 175lbs Squats:
3 x 5 205lbs Bench Press
3 x 8 30lbs Chins: (weighted) stayed at 30 since this is irritating my shoulder injury a little
3 x 8 100lbs Cable pushdown I have reached stack, gonna have to figure out next step
Hamstrings 2 x 8 43lbs only 2 sets, my hams very tight yesterday

dave1234
03-01-2010, 06:58 AM
FRI:

3 x 5 125lbs shoulder press Very hard, form starting to fail
3 x 8 32.5lbs Chins: (weighted)
3 x 8 Cable pushdown 103lbs
3 x 8 25lbs hyper extensions
3 x 10 65lbs abs getting tough

dave1234
03-01-2010, 07:01 AM
Sun:

3 x 5 180lbs Squats 1 set. Form starting to fail, can't keep from getting on toes. Decided not to risk injury and dropped 40lbs (reset, I guess):
3 x 5 140lbs Squats
3 x 5 210lbs Bench Press All time high! Some shoulder pain. May stay at this weight for a few workouts for my shoulders sake.
3 x 8 32.5lbs Chins: (weighted) stayed at 32.5 since this is irritating my shoulder injury a little
3 x 8 105lbs Cable pushdown All time high!

dave1234
03-08-2010, 01:33 PM
Thurs:
3 x 5 170lbs Squats:
NO Bench Press, Shoulder hurting
3 x 8 35lbs Chins: (weighted)
3 x 8 110lbs Cable pushdown
2 x 5 115lbs Deadlift (first time, learning form)

dave1234
03-13-2010, 07:57 AM
Sunday: goal - workout without hurting shoulder to much
3 x 5 170lbs Squats:
NO Bench Press, Shoulder hurting
3 x 5 80lbs curl bar (still trying to baby shoulder, better than chins, I hope)
3 x 8 100lbs Cable pushdown
3 x 12 50lbs abs.