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.
16% body fat
Forearm 12" 3/4
Thigh (mid) 21" 1/2
Waist 37" at bellybutton
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.
Last edited by dave1234; 11-06-2009 at 08:17 AM.
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.
My Online Training Journal
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!
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)
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.
program calls for:
back extensions 3x10
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.
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.
Last night, the body workout
dips 3x10 (with extra 10lbs on belt)
back extensions 3 x10
situps 3x10 with 50lbs
Thanx clover, that's what I'm telling myself..
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 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.
Last edited by dave1234; 11-22-2009 at 07:56 AM.
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
Managed to sneak in the closed GYM lastnight
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.
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
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.
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
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
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)
Keep it up Dave, the presistence will pay off.
3x5 squat 145
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.
Family emergency, missed workout.
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.
See you had a personal family situation recently, hope all is well dude.
Solid session throughout.
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
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
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.