Obviously I know this journal is mainly for me but I am still going to introduce myself. I am looking for a way to keep myself motivated. I have been reading the forums and thought it would be a good idea to post daily. Here is a little bit of background on me.
I started working out when I was 16. I went to many competitions in high school. The most impressive was:
power clean 275
That was a long time ago. Now I am 25 and I haven't worked out seriously in 3 years. I discovered I have supraventricular tachycardia it took me about 2 1/2 years to get it controlled with medication.(the medication takes most of my energy away) This means I can't take anything that would make my heart race like caffeine or anything similar to it. So now I am 225 lbs. Obviously way out of shape.
My goal is to get back into shape and to be big. My father is a big man (275 benches around 400 lb and is 56 years old and I would like to be healthy like him.
I have been working out for two weeks now. My first goal is to just get my muscles trained again. that is why I am going to do the Original Starting Strength Novice Program. It seems very simple. Yesterday was my first day. Here was my program.
3x5 Squat 185lbs
3x5 Bench Press 185lbs
3x5 Deadlift 185lbs
I forgot my routine at work so I didn't realize I only needed to do 1 set of deadlifts. 3 sets felt really good though. I also tried to cheat and do a couple sets of abbs. Wow bad idea. When I started my 3rd super set my bottom two abbs cramped. man did that hurt. I had to have my wife help me sit up. Lesson learned. Now I am only going to stick to the work out. Tomorrow I will be doing day B.
5x3 Power cleans
I used to love power cleans so I am very excited about them. I am going to start very light. Here is my goal.
3x5 Squat 190
3x5 Press 95
5x3 Power cleans 95
Power cleans are all about form so it will take me a while. Plus I have to find room to do them. Fridays is really slow so that should be easy.
So I am not taking any supplements due to heart condition but I am drinking an aftermax shake after each workout. I also ordered some Microlactin. I hope it helps me not be as sore.
On a side note: my wife is also starting to train. I have looked up some work outs and here is what she started on Monday.
Choose 1 compound exercise for chest:
a. Bench press or bench press machine
b. Incline press
Choose 1 concentration exercise for chest:
a. Dumbbell flyes
b. Chest fly machine
Choose 2 movements for triceps:
a. Triceps push downs
b. One arm triceps extensions with dumbbell
c. Skull crushers (**also called lying triceps extensions)
d. Close grip bench press
e. Triceps machine
Choose 1 compound movement for legs:
b. Leg press
c. Leg machine with a squatting movement
Choose two concentration exercises for legs (there are only really two of them):
a. Leg curl
b. Leg extensions
Choose 1 compound exercise for shoulders:
a. Military press
b. Dumbbell press
Choose 1 concentration exercise for shoulders:
Front dumbbell raises
Choose 1compound exercise for back:
a. Pull ups
b. Pull downs
c. Bent over rows
Choose 1 concentration exercise for back:
a. One arm dumbbell rows
b. Cable bar pull downs (grab a bar on the cable machine and straighten your arms so they are almost locked. Then lower the bar to your lower abs.)
Choose 2 movements for biceps:
a. Barbell curls
b. Dumbbell curls
c. Preacher curls
d. Machine curls
e. Cable curls
I am not sure if it is a good work out but I do know that she needs structure or she will just give up. Thanks for reading and if anyone ever has any input that would be great.