I have finally stared Rippetoe's. Even though today was Sunday, I took advantage of the free time to hit the gym. I'll be working out m-w-f after this week.
1 glass OJ
1 glass low fat milk
2 scrambled eggs (estimate)
2 strips bacon
My school has a buffet style dining hall, so I'll take advantage of that.
About 20 min later, I went to the gym to do Rippetoe's
Squat: bar x5 (warm-up)
They felt a little easy, so I did 100 x1x5
My legs felt a little sore, so that's good. I'll increase the working weight to 100 next time.
Bench: bar x6 warm-up
Fairly easy, but I think I was too far back under the bar. Up 5 next time.
Deadlift: warm-up 65x5
I felt these in my back afterwards, and I have a very weak back, so these should help. Up 10 next time.
No assist 2,
40lb assist 5
I'll increase the assist enough that I can do 8, and go from there.
My chest didn't feel very sore(I still need to work on my bench technique), but my legs, tris, and back did. I knocked out this workout in about 30 min, but as I lift more, I'll rest more in between sets.
Post workout: Zone nutrition bar (210 cal, 14g protein)
It's all I've got right now.
Also, I found out I only weigh 111 in shoes. It would have been a bitch just to take them off for that. Next workout will be on Tues or Wed.
Last edited by scrawnybastard; 09-21-2008 at 01:37 PM.
here are my starting pics:
I don't have a camera, so these will have to do.
1 slice cheese pizza
2 oatmeal raisin cookies
small bowl of rice
I had a rice dish, a pasta dish, and a slice of pepporoni pizza, which was about 570 calories total. (I checked online.)
1 small piece of garlic bread
1 glass milk
1 slice of pumpkin pie
Last edited by scrawnybastard; 09-21-2008 at 08:25 PM.
20 oz Lipton green tea
I'll probably get less than 6 hours of sleep this night.
Can you give us some specs? Height, Weight...etc. What workout are you following those 3 days? What diet are you following? What are you trying to accomplish? Do you cardio? If so when, what and for how long?
And supps........whey, creatine, BCAAs???
I'll give some background. I am 17 years old and have just started college. I'm 5-8 and only weigh 111 in shoes( i couldn't take them off then). I hope to get up to 150 by the end of the school year, and up to 125 by Christmas.
I'm doing Rippetoe's program like this:
Bench Press 3x5
Military Shoulder Press 3x5
Bent Over Rows 3x5
It alternates like this
Monday: Workout A
Wed. Workout B
As for diet, no specific plan, but my school dining halls are buffet, so I try to take advantage.
I don't have any supplements except for a multivitamin and some nutrition bars with protein. I'll try to get whey later on, but I probably won't be able to get it for a while.
I don't do cardio, but I may play basketball from time to time.
Scrambled eggs, bacon, hash browns, and pancakes, which was about 680 cals
1 glass low fat milk
1 small bowl cream of rice
about 3/4 of an apple
Last edited by scrawnybastard; 09-22-2008 at 11:18 AM.
My triceps, glutes, quads and chest are all sore from yesterday's workout. Hopefully it doesn't interfere with my next one.
What is a "Rippetoe"?
Also...and I am not trying to be ass........Why would you be lifting like that at 111lbs? How long have you been training? If you haven't been seriously training for at least a year I would seriously lobby for you not to start your training career like that. That is a Powerlifting program and your body is not ready to start like that. You have tendons and ligaments to think about too.
Damn....I wish i could eat like that. Nice variety. Whey????
Last edited by chrisco915; 09-22-2008 at 02:39 PM.
I got about 8 hours of sleep last night, but my body is still sore from Sunday's workout.
Omelet with cheese, peppers, mushrooms, and ham
glass of milk
2/3 glass of orange juice
I'll be starting workout B soon.
Glad to see you get things started...these are humble beginnings for you, good luck with it all.
Just got back from the gym
Squat 45 x1 x5
100 x3 x5 I had some difficulty on these, and I keep having trouble balancing the bar. I don't know whether to lower the weight or raise it next time, but I will use two warm-up sets. My legs were sore coming in.
Shoulder Press 15's x5, 40 x3 x5 I'm so weak, I had to use a short bar from the curling racks.
Bent Over Rows 25 x1 x5, 40 x3 x5 Once again, curl rack barbrell.
Chinups 40 lb assist 8, 52 pound assist 8 I'll use 46 for both sets next time.
Post workout: zone nutrition bar (210 cals, 14g protein), multivitamin
I did also see 3 guys doing buddy curls next to the squat rack with 25 lbs. It seemed odd...
Last edited by scrawnybastard; 09-23-2008 at 12:46 PM.
Small snack: Nature Valley granola bar (180 cals)
1 slice pepperoni pizza
1 small bowl roasted red potatoes
1 frosted mini-donut
1 glass pink lemonade
BBQ beef rib
plate of rice with beef and potatoes
soft serve frozen yogurt (w/ cone)
2 pancakes w/ syrup
small bowl of apple jacks w/ low fat milk
1 glass low-fat milk
1/2 glass oj
1/4 omelet (I wasn't sure if it was cooked all the way, it might have made me sick)
Later on, I had an ice cream sandwich
I've been doing a lot of walking, hopefully that isn't burning too many calories or hurting my recovery.
Bowl of spaghetti w/ sauce and 2 meatballs
bowl of minestrone soup
chicken breast w/ bbq sauce
1 slice pepperoini pizza
small bowl cream of rice
scrambled eggs, 2 strips bacon, hash browns
1 glass milk
1 glass oj
Sometimes I don't list meals because I eat in a dining hall and it's not always easy to list exactly what I ate. First day of classes for me.
I'm headed off to the gym.
Bar x 5
105 x5 x3 I had some difficulty. I'll take more rest next time, but I need to make sure my form is right. I saw a guy coaching this kid to squat with the puss pad.
70 x5 x3 Did this with little trouble. Up to 75 next time.
105 x5 x3
Up 10 next time. Won't be long before I can actually use "one plate" per side.
Dips (52 lb assist) 8, 8 I'll use the next setting next time.
Post workout: Zone nutrition bar, 210 cal, 14 gprotein
couple of hours later: large apple
After my first week, I will be able to take a much needed 3 days off, because this week will go m-w-f, and I have been very stiff and sore all week.
Unfortunately today's breakfast sucked. Still sore, I'll probably play some basketball today. If my arms don't grow at all after 3 weeks (i'm pretty sure they will with the dips and chins), then I'll throw in some barbell curls at the end of the week.