Hey all you can call me madman I won't give out my real name for political and moral reasons haha, I've decided to start this journal as a way of progressing my lifts. I've decided to start doing Starting Strength.
Ok so background. I'm 18, 19 at the start of next year. I have been lifting for about 8 months but I started out with a bad routine. I have put on about 10kgs. About 79-80kg @ 6ft 18-20%BF. I have a hip problem and always made it an excuse to not squat or quater squat, but after a few months of stretching and pushing I can finally do correct squats. I really want to improve on my pathetic squat numbers. Long term goal 90kg @ 12% BF.
So today was my first day on SS.
Squat 3x5- 35kg
Bench 3x5- 62.5kg
Deadlift- 8x40kg, 5x50kg, 5x80kg
Dips 3x5- Bodyweight
Definitly tired now, next workout is on Monday. I might go for a surf tommorow. I will also put in some body measurements and photos when I get around to it.
Last edited by XMadmanX; 10-12-2009 at 06:50 PM.
OK time for some measurements
Chest (nipples)- 39 inch
Shoulders (around deltoids)- 47 inch
Arms (tensed)- 14.5 inch
Quads- 20 inch and 21inch
Waist (around bellybutton)- 26 inch
Squat 3x5- 40kg
Overhead Press 3x5- 35kg
T-bar Rows 3x5- 30kgs
Lat Pull Down 5x5- 6 Plates
and I did a few barbell curls while waiting for mum.
Squat 3x5- 42.5kg
Bench 3x5- 65kg
Deadlift- 8x50kg, 5x60kg, 5x82.5kg
Dips BW- 8,8,5 once I can do 8,8,8 I will add weight.
I did 10 mins HIT on the eliptical machine.
Goodstuff. Next training session is saturday but I will do some cardio and abs tommorow because I go to the gym from work with mum and she wants to go tommorow soooooooo yeah.
Box Squat 3x5- 40kg
Overhead Press- 2x5 37.5kg, 5x 20kg dumbells
T-bar Rows 3x5- 31.25kg
Lat Pull Down 5x5- 6.1 plates
Squat was bad today, I think i'm going to go back to squatting 2x a week, I think 3x is too much for my leg. I will skip monday's squat session. Going to do 2 working sets of deadlifts instead. Also going to do dumbell over head presses now, barbells hurt my left deltoid for some reason...
Bench 3x5- 67.5kg
Deadlift- 50kgx8, 70kgx5, 87.5kgx5 (easy!)
Incline Bench- 25kg DB's 8, 5, 5
Dips BW- 7,5,5,5
Going good, I am only going to squat on workout B, so that will be 6 squatting sessions a month. On workout A i'm replacing squat with incline bench.
Squat 3x5- 45kg- move up
Overhead press 3x5- 22.5kg DB's- move up
T-bar Rows 32.5kg 5,3,3 20kg- 8,8 stay on 32.5kg until 3x5.
Lat Pull down- 6.2 1x5 6.1 4x5. Try and get 6.2 2x5 next week.
Leg Ext/Leg Curl super set- 3x12 for hypertrophy
I also did a few curls for hypertrophy.
next session is saturday...
Deadlifts: 5x60kg, 5x70kg 5x80kg 3x90kg 2x100kg next deadlift session I am going 5x5 across, I just wanted to test max, I could of gone more but left it at 100kg.
Wide Grip Cable Row 3x8- 50kg
Hammer Rows3x12- 12.5kg DB's
Bench Press 5,5,5,5,4 65kg
Incline Bench 8,6,5- 25kg DB's
Dips 3x8- BW finally get to do over bodyweight dips for the first time next sessions.
weighed in at exactly 80kg today, put on 700grams in the last 2 weeks, so I appear to be failing on my 'cut' but i'm not too worried I'm eating well and lifting hard and doing a bit of cardio, so I'm hoping its mainly lean mass.
Squat (deep) 5x5- 30kg
Leg Press 3x8- 80kg
Leg Curl 12, 12, 10- 5 Plates
Bicep Curl 5x5- 30kg
Hammer Curl 3xmax 12.5kg
Chin Ups- 3xBW
Latpull dow 4x5- 6.1 plates
Shoulder Press 5x5- 20kg DB
Hammer Machine Pulldown 3x10- 6 plates
Side Laterals 3x10- 10kg DB
SLDL 5x5- 50kg
Leg Extension 3x12- plate 15ish
High Stance on squat machine 3x8- 20kg
Close Grip Bench 3x8- 40kg
Tri Pulldowns 3x12- plate 14
I have been upping the cardio since I wasn't losing any weight on my cut.