Well i am starting my SS Routine and scrapping the "Trainers" thanks to the input from the forum members and was recommended to start a journal to track and share my progress.
Today is the start day for the SS routine and i plan to post up my stats after ever visit to the gym.
My body comp as of 11/5/09 was as follows.
147.5 lean mass
34.48 fat pounds
My goal is to stay at about 180lbs, 200lbs on a 5'7" as of right now i think is a tad more then what i want. So i have a a goald of putting of some lean mass that is for sure.
Body Measurements as of today.
Neck - 17"
Left Bicep - 15"
Right Bicep - 15"
Left Thigh - 23"
Righ Thigh - 22 3/4"
Left Calf - 15 1/2"
Right Calf - 15 1/2"
Work out tonight consisted of:
Rows: Using platform w/plates
45x1x8 (to light & easy)
I felt the first set right away, but thought it seemed to easy so i bumped it up 10lbs and that was still easy but i didn't wanna over do it so i dropped back down to 135. But I know there is more weight to be added that is for sure.
This was interesting, I had seen another guy doing something so i asked him what he was doing. He said he was doing 'Rock Lifts"? and proceeded to tell how to do DL's and instructed that i start DL's at my knee's on the rack he was using. I did them on the floors as SS Instruct in front of the Squat Rack as Skinny suggested and it worked well.
I did these with little effort so adding weight isn't gonna be a issue next time. Does it matter what hand is over and what hand is under? Personal preference?
I did these with ease but starting something knew i kept it across the board and will add weight next time. At home i had been doing 135x3x15.
3x8 (No weight added)
Close Grip Curls:
Last edited by Ymmit07; 11-27-2009 at 07:30 PM.
Today was great. I was pumped to get to the gym and continue my SS routine. I managed to set a PR today on my bench. I pumped out 185x1x2 to which was also at the very end of my work out session. I'm pumped, i was pretty stoked to achieve that lift.
Today's work out consisted of:
After feeling pretty sore i took some of the advice of stretches and getting on a bike for a bit before and after and what a noticeable difference. Not nearly as sore. No DOMS!
90#'s assisted x8
80#'s assisted 2x8
Pull ups are kind of a disappointment. But i think as time goes on from strengthening my back withthe squats and DL's these will get easier and i plan to do these more just to get it so i don't need the assistance from weights.
Straight Fist curls: 60#x1x8
These felt pretty good.
Close Grip Curls: 60#x3x8
I manged to get a full 3x8 which made me happy. Progress is the key and it is showing.
These i managed to not only do the full 3x8 i added 2 reps to each set. I think it is time to maybe add some weight instead of doing highter reps though.
Wide Grip Curls: 55x3x8
These are noticeably getting better. Progress being made!
185x1x2 (NEW PR)
Saved the best for last. This is a milestone for me. I might try for 205#'s next week but am not gonna push it. I want to get my DL's & Squats up to snuff with my bench first.
What a overall great work out! I feel PROGRESS & I SEE IT TOO, So does the Wife.....
Lean Mean Machine in progress!
Go hard or go home!
GoodyGirl's Lean Mean Machine Journal
Today's work out.
Overhead DB Press: 35 (DB's)x3x8
Bench Press: 165x3x8
Straight Fist Cable Curls:
Tricep Cable Pull Down: 90x3x8
A all around great work out.
Work out on 12-4-09. Didn't get a chance to post it yesterday.
Although this is a PR for weight "x" reps i haven't tried to push it and see what my max might be so i consider this a minor PR. I'm gonna try max on Monday.
205x1x8 This a new PR for me Wooooo Hoooooo!!!! Man was it great, I was pumped.
Bench Press: 175x3x8
Close Grip Curl: 60x3x8
Wide Grip Curl: 55x3x8
Didn't do as much as i wanted but had a late start to boot. Setting a new PR is good enough for me though.
Well after not getting to the gym due to the snow storm.
Thursday....What a good day. It felt utterly refreshing to get to the gym.
this felt good but i had to try and push myself so i upped the Weight
205x2x5 NEW PR
Oddly enough this was interesting. The first set was really easy. and the second was mildly hard, had to put some muster behind the last rep
Bench: 185x3x5 This was good, although not seeing immediate results body wise this is a good mental way for me to show myself i am progressing and pushing myself by way of my weight going up weekly.
Pull ups(Assisted:80lbs) 3x5
150x2x5 NEW PR! This felt pretty good. Especially with it being a new PR.
Straight Fist Cable Curls:
Bike: 2 miles
P.S.: My wife started SS with me, she obviously needs to work on form but it was her first time and she did great. we did it together which took a little longer but she said it felt good and wants to continue it 2 times a week and cardio once a week.
Last edited by Ymmit07; 12-10-2009 at 08:18 PM.
Today was a kind of interesting. I didn't initially go to the gy in the greatest mood but it worked to my advantage and i came out a smiling FOOL.
Squat:225x3x5 NEW PR BABY!!!! This was great, for some reason the first set was the hardest but i pushed through and man it was awesome!!!!
Dead-Lift: 225x3x5 New PR!!!this was kind of awkward. I had a guy who did nothin but bench press the entire time i was in lifting made a comment "I bet those aren't your favorite thing to do" i just smiled and proceeded to lift my 3rd set while he stood and watched.
205x1x5 New PR
, but i wasn't overly impressed with myself had to back off and drop back down to 185. so we'll try again to up the weight next week. It may have been that i should have just added 10lbs instead of the 20lbs but i was feeling ambitious but this was also after my squats and DL's.
Wide Grip Flat bar Curls: 55x3x10
Gonna up the weight and cut the reps to see if this might help induce some better breaking down of my biceps to induce some better results to maybe get a better balance in my arms. This i think will help improve my chins/pull ups.
Gonna post some pics soon.
Last edited by Ymmit07; 12-14-2009 at 08:09 PM.
Hmmm today.... was well intimidating and well unmotivated until the end. I didn't get tot start my nor mal routine like i wanted too. Had a guy that was literally hogging the squat rack, so instead of starting off with my squats like i wanted to i had to do the BP, Tri-cep pull-downs, & Overheard presses. I learned a few things though.
One: Never do Shoulder presses before squats, it's a killer tryin to hold the bar on the squats.
Two: I'm not as pumped as i think i am normally if i don't get the squats in first. I think it gets my blood just a flowin in the system better and i am more energetic.
Three: I need to get my diet back in check.
Bench Press: 195x3x5 Wow this was harder then i thought it was going to be, I thought increasing by just 10lbs would be ok. It was fairly hard which is a good thing but wasn't expecting it to be what it was. The end result is i didn it! What i am a afraid is plateauing early. We'll see in the coming weeks.
Overhead DB Press:
I particularly didn't like how the reps decreased per set. Must improve!
Squat: 225x3x5 Felt good but could have been better. I was quite uncomfortable holding the bar after doing my overhead presses.
Rows: 140x3x5 New PR!I think my Technique is lack but am not entirely sure. Maybe the type of machine i using doesn't fit the bill, I dunno.
Bike: 2 miles
Last edited by Ymmit07; 12-16-2009 at 07:43 PM.
Squats:245x3x5 (NEW PR)
This was nice. I felt it that is for sure.
Dead-Lift: 245x3x5 (NEW PR)
This one was nice. I actually used a different rack that had a mirror and was interesting to see myself lift.
Bench Press: 205x3x5 (NEW PR)
I had to put some real effort in this lift holy crap! But i did it. I feel as though maybe i am plateauing on my bench
Chin-ups: 3x5 (80lbs assissted)
Wide Grip Curl:
Bike: 2 miles.