TheStender's Workout Journal

[TheStender]

Howdy ya'll. I'll be posting my journal here, as well as BB.com for the time being. I'm starting with Starting Strength, again. So here we go!

Week One - Workout One

Squats
1x10 - 45 lbs
2x5 - 65 lbs
3x5 - 105 lbs

Bench Press
1x10 - 45 lbs
1x5 - 65 lbs
3x5 - 95 lbs

Deadlift
1x8 - 95 lbs
1x5 - 135 lbs

Sit Ups
3x5 - 10 lbs (hold for 3 seconds)

First new workout on the program. Felt great. I like the quick sessions, even if they won't be so quick here in a few weeks. The best part of the workout was when the bar scraped my shin during the deadlift...ahhh, to be whole again.

I wanted to do dips today as well, but alas, no place to do them.

Gym was pretty empty today, just a bunch of creepy old guys. (No Dave)

I also started 10 lbs lighter on the squats then I originally had planned. I'll work my way up slowly I think. I think my previous PR for squats is 165, so I want to be sure to get past that.

That's all for now.

[Kyle]

Not bad, how long you been training?

Kyle

[TheStender]

Not bad, how long you been training?

Kyle

Consistently? Not at all. I've started this program twice, and have only gone a couple of weeks each time. Then I usually lose motivation for one reason or another. I'm trying not to repeat that this time though.

[Kyle]

Consistently? Not at all. I've started this program twice, and have only gone a couple of weeks each time. Then I usually lose motivation for one reason or another. I'm trying not to repeat that this time though.

Stay motivated! Good luck with it this go around.

Kyle

[Misanthrope]

I'll follow along since I'm starved for any kind of activity on this forum. :p

Good luck with your training. Stick with it this time. :mad:

[TheStender]

Stay motivated! Good luck with it this go around.

Kyle

Thanks, hopefully I'll learn a few things from this forum and do even better.


I'll follow along since I'm starved for any kind of activity on this forum. :p

Good luck with your training. Stick with it this time. :mad:

I keep thinking of where I would be if I had stuck with it from the first time. I started the program just after you did I believe. You stuck with it and are now making weight your bitch, while I'm still stuck at the beginning. So yeah, I'm sticking to it this time.

[TheStender]

Week One - Workout Two

Squats
1x10 - 45 lbs
1x8 - 65 lbs
3x5 - 110 lbs

Standing Military Press
1x8 - 45 lbs
3x5 - 65 lbs

Pendlay Rows
3x5 - 95 lbs

Chin Ups
ZERO

Knee Raises
3x10



Workout Notes

It was a quick session tonight. Gym was fairly empty. So maybe instead of getting up early, I'll just go later...we'll see about that though.

Squats went well, I know I can do a lot more weight, but that's not the point of the program. You have to suppress your ego on this one. Even though I can't see how I'm ever going to get back up to 165 with the way 110 feels.

Nothing special about the press or the rows, again, can't wait to add the weight.

ZERO chin ups. Six years ago, I could do between 15 to 20 of them. Now, I can't do any. I've added about 60-80 lbs to my body though since then, and haven't really done much exercising, so it shouldn't be too big of surprise. I miss my old gym that had an assisted pull up machine.

New goal established...do one chinup.

No sit ups today, as someone had their dumbbells sitting by it while they lifted another set of dumbbells one foot away from the only place to really do them, so I did the knee raises instead.

Saw two or three late teenage kids doing nothing but upper body work, I've seen them in there before, and I've never seen them do anything but that. I suppose they could go there on my off days and do legs...

Jessica, my girlfriend, was working out on an exercise bike, which they have a row of about 10. She was the only one on them, and she was at a far end, when two other girls came and sat down on the two to her left, and started talking really loudly. She said one was even texting on her cell phone while talking, while doing her biking. No surprise then that they were overweight.

That's all for today. Next workout on Friday, looking forward to it.

Also, this time I'm not trying to get the perfect workout combined with the perfect diet. The diet is impossible, or close to it, for me right now. So I'll get the workout part down, while slowly getting the diet better, then go from there. Hopefully it's a recipe for success.
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[TheStender]

Week One - Workout Three

Squats
1x10 - 45 lbs
1x8 - 65 lbs
3x5 - 115 lbs

Bench Press
1x10 - 45 lbs
1x8 - 65 lbs
3x5 - 100 lbs

Deadlift
1x5 - 145 lbs

Sit Ups
2x10 w/10 lbs plate, 3 sec pause at parallel
1x10 w/BW


Notes

A really quick session. Everything went well. Starting to feel the weight in squats and bench, which is strange since I know I can do a lot more, unless I'm really out of shape now. Which is probably the case.

When I was there last night a trainer kept coming up to these two guys and kept saying crap about the guys in 300, and how these two were going to look just like them soon. I almost wanted to ask if they were doing the 300 workout.

Next workout is tomorrow, since I screwed up last week and skipped a day.

[Misanthrope]

Keep it going, man. If you slack off again, you won't get teh hyoooge gunzors like MJW.





Disclaimer: MJW does not have teh hyoooge gunzors.

[Lifting N Tx]

Nice job so far. I haven't had much time to follow the others in here with logs, but I'll try to check in now and then.



Squats went well, I know I can do a lot more weight, but that's not the point of the program. You have to suppress your ego on this one. Even though I can't see how I'm ever going to get back up to 165 with the way 110 feels.

Muscle memory is your friend. :) If you got there before, it'll be easier now.



ZERO chin ups. Six years ago, I could do between 15 to 20 of them. Now, I can't do any. I've added about 60-80 lbs to my body though since then ...

Yeah, when I hang 60-80 pounds on my dip belt, I can't do very many chins either. ;)



She said one was even texting on her cell phone while talking, while doing her biking. No surprise then that they were overweight.

That's all for today. Next workout on Friday, looking forward to it.

Also, this time I'm not trying to get the perfect workout combined with the perfect diet. The diet is impossible, or close to it, for me right now. So I'll get the workout part down, while slowly getting the diet better, then go from there. Hopefully it's a recipe for success.
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Yeah, I was thinking about doing some texting during my bench press sets today, but thought better of it. :p Although Glenn Pendlay says that he's seen the Olifter Chakarov continuing a casual conversation while in the hole doing squats with > 600 on his back like it was nothing. I'm going to hold off a while before I try that one.

If the diet's not great at least get lots of protein, and if you're short on calories eat some ice cream (serious). It's not hard to drink a protein shake and anyone can get enough calories even if the food's not all perfect. On the other hand if you're gaining weight too fast cut back a bit on the high calorie low protein stuff like fries or whatever. Anyone can do that.

Keep up the good work.

[TheStender]

Keep it going, man. If you slack off again, you won't get teh hyoooge gunzors like MJW.

Disclaimer: MJW does not have teh hyoooge gunzors.

We've all seen your heavy curling, so you must have the hyoooge gunzors. Unless you're not doing them in the squat rack, then that would explain it. And yesterday I did my fourth workout(numbers will be posted tonight). So I'm still on my roll.


Yeah, when I hang 60-80 pounds on my dip belt, I can't do very many chins either. ;)

True enough. Maybe once I lose the gut, I'll be able to get one done.



If the diet's not great at least get lots of protein, and if you're short on calories eat some ice cream (serious). It's not hard to drink a protein shake and anyone can get enough calories even if the food's not all perfect. On the other hand if you're gaining weight too fast cut back a bit on the high calorie low protein stuff like fries or whatever. Anyone can do that.

I have to start upping my protein. Tonight is grocery shopping, so I'll actually be able to start eating actual food.


Keep up the good work.

Thanks, and thanks for stopping in.

[TheStender]

Week Two - Workout One

Squats
1x10 - 45 lbs
1x8 - 75 lbs
3x5 - 120 lbs

Military Press
1x10 - 45 lbs
3x5 - 70 lbs

Pendlay Rows
3x5 - 100 lbs

Negative Chins
1 bad one

Sit Ups
1x5 w/10 lb plate and 3 second hold


Notes

Squats were good. Still heavy, but good.

Military press was pretty tough, wish I had the 1.25 lb plates so I could just make a 2.5 lb increase. We'll see how 75 lbs goes on Thursday.

Rows again were easy. This is the easiest exercise for me.

Chins were a joke. =)

And sit ups didn't go well either, my abs are too sore from working them more than I'm used to. So I just called it a day after 5 of them.

[Misanthrope]

Do you not have a way to microload for military press?

Regarding the chins, are you unable to do one with your bodyweight? Does your gym have an assisted chinup station?

[TheStender]

Do you not have a way to microload for military press?

Regarding the chins, are you unable to do one with your bodyweight? Does your gym have an assisted chinup station?

No real way to microload, I'm sure there is some way I could do it, I'll have to check Dave's question thread to look at some ideas. I know I don't have any speakers, but maybe I could go buy some cheap chain or something. Or once I have money, I can go classy and get 1.25 lb plates.

And yeah, no chins with my bodyweight. And no assisted chinup station. Moz from BB.com suggested I try negative chins, but those didn't go too well either. I'm not too concerned about them right now though since they are just accessory excerises for the time being.

[TheStender]

Week Two - Workout Two

Squats
2x6 - 65 lbs
1x5 - 80 lbs
3x5 - 125 lbs

Bench Press
1x10 - 45 lbs
1x6 - 65 lbs
3x5 - 105 lbs

Deadlift
1x5 - 95 lbs
1x5 - 155 lbs

Knee Raises
3x10


Notes

Nothing special here. Just the same of the weight feeling heavier than it should. I'll have to start downing food or something to hope that it helps. *makes himself some PB sandwiches*

[ddegroff]

Great program, stick with it this time. I'll make sure of it! Lol

A couple of things you could do for the chin ups. One you could do jumping chins. Give yourself a nice little jump then do a slow negitive. Or you could put the smith machine on one of the higher hooks so that your feet can touch with a bent knees. This way you can have your feet somewhat support you.

[TheStender]

Great program, stick with it this time. I'll make sure of it! Lol

A couple of things you could do for the chin ups. One you could do jumping chins. Give yourself a nice little jump then do a slow negitive. Or you could put the smith machine on one of the higher hooks so that your feet can touch with a bent knees. This way you can have your feet somewhat support you.

I tried the full on negative and it didn't go so well. I might keep trying it though, just to amuse myself. Since it's just an accessory exercise, I'm not too concerned about them (well, actually, I'd like to be able to do pull ups...but I'm forcing myself not to be concerned =) )

And tonight will be two weeks straight of following the program correctly. I think my record might be a month, but I think I skipped a couple workouts that time. That's one PR I'll bust through with no problem though.

[r_graz]

Looking good in here. I know how frustrating it is to take steps backward and restart a program, so grats to you for sticking to it.

Out of curiousity, what are your body stats now (no bmoy)? Height, weight, gaining or losing weight, etc.?

LOL at the "creepy old guy" comment. It occurs to me that at my gym I might be one of the creepy old guys - lots of gray in the hair, always looking angry in the squat rack...

[TheStender]

Looking good in here. I know how frustrating it is to take steps backward and restart a program, so grats to you for sticking to it.

Out of curiousity, what are your body stats now (no bmoy)? Height, weight, gaining or losing weight, etc.?

LOL at the "creepy old guy" comment. It occurs to me that at my gym I might be one of the creepy old guys - lots of gray in the hair, always looking angry in the squat rack...

No one seems to go near the squat rack, at least that's what I've seen. I think in my dozen or so workouts, I've only seen one person use it.

As far as stats:
Height: 6 feet
Weight: 220-225 lbs

I'm kind of a skinny guy, but with a bit of a gut now. I used to be a stick in high school (weight about 130). As far as gaining or losing, I'd like to lose a little, or stay about the same, as long as my gut goes away, and I gain muscle.

[TheStender]

No workout last night. I was planning to go, but then a buddy of mine invited us out to eat at Texas Land and Cattle Company. So I planned to go after that, since they said they'd be about 10 minutes. Well, an hour and 10 minutes later, they finally call to say they're ready. So in that time, I could have went and worked out.

The dinner was horrible too. We had a friend in from out of town, and he has a son that's the most annoying 12 year old I've ever seen. I couldn't hear anyone else talking but him, and he'd say the stupidest, most random things that had nothing to do with anything, and he wouldn't shut up. Plus, the dinner sucked. I can get better steak at TGI Friday's (Jack Daniel's Flat Iron...mmmm)

So, I'll put all the rage from last night in to a workout tonight.

[TheStender]

I'm heading over to Lonestar Barbell tomorrow, the gym out of the guy's garage. Sounds pretty good so far. They follow a westside program though, so if I start going there, that's what I'll be doing.

The gym sounds like a little piece of heaven though.

[TheStender]

Well, the garage is good so far. Here's what I did, rough numbers since we weren't really keeping track.

Wide-stanced Box Squats
Warmups
8x2 - 155 lbs

Deadlifts
3x3 - 185 lbs

GHR's
3x10 - bodyweight

Sled dragging
Not sure of weight or distance

I tried a band on the deadlifts at 135, and it was pretty tough for me. So they did the bands, and I just did them normal.

I'll be working out with a few other guys that can all lift a massive amount more weight than I can, so that can either be a good thing, or a bad thing.

DE Upper Body is today. I'll be trying the place out for a week or two to see how it goes. So far I like it, my only concern is the time it will take up.

[Matt]

I'll be working out with a few other guys that can all lift a massive amount more weight than I can, so that can either be a good thing, or a bad thing.




It is a good thing, it will force you to get stronger and also open up your mind to what strong is. Glad you're going over there.

[TheStender]

Dumbbell Presses with Bands
Warmups
8x3 - 30 lbs

Board Presses
8x3 - 135 lbs

Yates Pulls
3x15 - 95 lbs

Floor "skull crushers"
3x8 - 45 lbs

All rep/set numbers are appoximate, since I haven't really been keeping track of what I've been doing. I'm going to try to bring a notebook or something to keep track. With four guys rotating though, there's no real time to sit and log what you're doing.

Dumbbells presses with the bands were interesting. One time I didn't control the weight on the way down, and the band won out and slammed one of the dumbbells into my chest.

Board presses were interesting, I did more weight than I thought I'd be able to.

Nothing like working out in an open garage when it's been hotter than 100 degrees outside all day. Of course, my truck doesn't have air conditioning, so by the time I got there, I was used to being outside.

Today is ME Lower day, looking forward to it.

[r_graz]

Wow, talk about a serious turn in your training ;)

Floor skull crushers? How do those work, just like regular skull crushers but lying on the floor?

[Big Mike]

Nice journal Stender, let me pull up a $4 Walmart camping chair as I follow along.

[Ron C]

They were actually JM press on the floor. They are normally done with added chain to the bar. We do them with a straight bar, ez bar and log bar. Stender is doing really good. He brings the right attitude into the garage. It won't be long until he starts seeing some big improvements.

[TheStender]

Wow, talk about a serious turn in your training ;)

Floor skull crushers? How do those work, just like regular skull crushers but lying on the floor?

See below. I thought they were JM presses by the way I'd heard them described, but Ron had mentioned skullcrushers. Hence why I put them in quotes. Ron's having me do stuff I've never even heard of before.


Nice journal Stender, let me pull up a $4 Walmart camping chair as I follow along.

Hahaha. When they were stolen, it wasn't a big deal. Now, one of those $4 Walmart chairs are my computer chair, my patio chair, and my TV watching chair. I think it's falling apart though, so it might be time for a new one.


They were actually JM press on the floor. They are normally done with added chain to the bar. We do them with a straight bar, ez bar and log bar. Stender is doing really good. He brings the right attitude into the garage. It won't be long until he starts seeing some big improvements.

Everyone else did them with the regular bar with the chains of them. Since I'm a weakling, I got the EZ bar. Someday though...

And thanks for the compliments, I'm looking forward to seeing what I can accomplish with you guys.

[Heisman]

DEFINITELY a good thing to lift with people a lot stronger than you, assuming they know what they are doing. It'll make it a lot easier for you to fulfill your potential... which basically means your strength is going to go way up if you lift hard and consistently. :)

[TheStender]

Last nights workout, ME Day, Lower Body.

Box Squats with camber barbell
Warmups
8x3 - 185 lbs

Hyperextensions
3x15 holding a 10 lb plate

Standing Ab Crunches
2x10-15 - Unknown

Again, all numbers are approximate since I'm still not keeping track of what I'm doing. I just lift the weight as best I can.

Pretty sore today, but not too bad. Those camber bar squats are tough since you have to hold the bar in place so it doesn't swing off your shoulders. Hyperextensions sealed the deal at the end.

The drive to the garage was pretty crappy. Took me an hour and 20 minutes. In 100+ degree weather with no air and no radio, well, it wasn't the greatest. Hopefully I'll be able to get the truck fixed in the next couple weeks, since my girlfriend should be getting some money back from financial aid.

Ron's having me do a diet log for the week to see what I can do to improve (which will be a lot). So that's a good thing. Even though I've ate nothing but crap since last night.

I guess I should mention I was pretty drained last night too. I had only got about three hours of sleep, since it took me about 5 1/2 hours of tossing and turning to finally fall asleep. That, plus the drive there in the heat wiped me out before I lifted the first weight.

[TheStender]

DEFINITELY a good thing to lift with people a lot stronger than you, assuming they know what they are doing. It'll make it a lot easier for you to fulfill your potential... which basically means your strength is going to go way up if you lift hard and consistently. :)

It's been a good thing so far. Kind of sucks that I'm a lot weaker than the other three guys though. Ron's throwing up like four plates on each side, then I go and have to drop it back down to one, or none. Then add it back up to 2-3 for the other guys. That's the real part of the workout right there.

[r_graz]

It's been a good thing so far. Kind of sucks that I'm a lot weaker than the other three guys though. Ron's throwing up like four plates on each side, then I go and have to drop it back down to one, or none. Then add it back up to 2-3 for the other guys. That's the real part of the workout right there.
I can imagine it's intimidating. But it seems like you've been welcomed there, so I'd not worry about it and just enjoy the fact that you've got a place to lift that most of us would kill for ;) I've got a feeling you're going to be making some incredible progress.

[TheStender]

I've got a feeling you're going to be making some incredible progress.

If I can survive...

...j/k.

I've already moved up higher than I thought I could go. I guess I'm used to 5 reps though, not three or less.

[Lifting N Tx]

Pretty cool that you hooked up with Ron and the guys that lift with him. I'm glad that you're enjoying it.

I'm pretty spoiled by the long commute downstairs to lift in my own garage, or I'd probably think about checking the place out. I have the same heat in my garage, though.

Keep up the good work.

[TheStender]

Okay, well, huge update. I'm not working out at the garage anymore. I loved going there, but it just took up too much time. On the weekdays, I'd leave work at 5, and not get home until 8:30-9, that's up to 12 hours a week gone. It didn't make sense to keep going when my gym is only a minute away. Ron, if you're reading this, I tried emailing you a bunch, but they all came back undeliverable. My cell went down over the weekend too (apparently it helps if you pay the bill on time).

So, that's sucks. I learned a few things there though, and it was a good experience. But for now, back to Starting Strength for me. I'll look forward to doing some Westside stuff later in my training.

Week Three - Workout One

Squats
1x8 - 65 lbs
2x6 - 95 lbs
3x5 - 135 lbs

Bench Press
1x10 - 45 lbs
2x8 - 65 lbs
3x5 - 115 lbs

Deadlift
1x8 - 95 lbs
1x5 - 165 lbs

Sit Ups
3x10 with 10 lb plate, no pause

Notes

Back to Starting Strength where I left off. Weights seem heavy, which is weird. Again, diet sucks. Need to pick up on that.

The girlfriend will be getting some financial aid money back this week, so hopefully a CostCo membership is in my future. I need to get my diet going if I'm going to be working out consistently.

This was a really quick session too. Maybe the weights are feeling heavy because I'm not resting long enough.

[MISSINGLINK]

Nice journal Stender.

[Ron C]

I figured the drive was too much. My email is back up. Let me know if you ever want to come back.

Take it easy,

Ron

[Kyle]

Okay, well, huge update. I'm not working out at the garage anymore. I loved going there, but it just took up too much time. On the weekdays, I'd leave work at 5, and not get home until 8:30-9, that's up to 12 hours a week gone. It didn't make sense to keep going when my gym is only a minute away. Ron, if you're reading this, I tried emailing you a bunch, but they all came back undeliverable. My cell went down over the weekend too (apparently it helps if you pay the bill on time).

So, that's sucks. I learned a few things there though, and it was a good experience. But for now, back to Starting Strength for me. I'll look forward to doing some Westside stuff later in my training.

Week Three - Workout One

Squats
1x8 - 65 lbs
2x6 - 95 lbs
3x5 - 135 lbs

Bench Press
1x10 - 45 lbs
2x8 - 65 lbs
3x5 - 115 lbs

Deadlift
1x8 - 95 lbs
1x5 - 165 lbs

Sit Ups
3x10 with 10 lb plate, no pause

Notes

Back to Starting Strength where I left off. Weights seem heavy, which is weird. Again, diet sucks. Need to pick up on that.

The girlfriend will be getting some financial aid money back this week, so hopefully a CostCo membership is in my future. I need to get my diet going if I'm going to be working out consistently.

This was a really quick session too. Maybe the weights are feeling heavy because I'm not resting long enough.

Bro,
One thing you should take to heart on this and you should seriously reconsider going back, even if its 1 session a week with those guys. They will push you to succeed, even when you don't believe its possible.

Get back in touch with Ron, ask him a general weekly lay out. Carry on with the workouts at your house or near as close to them as possible, pick a day out of the week and go train with them. Its an experience you'll never regret, even if its one or two days a week.

Kyle

[TheStender]

I figured the drive was too much. My email is back up. Let me know if you ever want to come back.

Take it easy,

Ron

Thanks Ron, maybe if I ever get a job over in that direction. The one I'm at now is just a temp job, so who knows.


Bro,
One thing you should take to heart on this and you should seriously reconsider going back, even if its 1 session a week with those guys. They will push you to succeed, even when you don't believe its possible.

Get back in touch with Ron, ask him a general weekly lay out. Carry on with the workouts at your house or near as close to them as possible, pick a day out of the week and go train with them. Its an experience you'll never regret, even if its one or two days a week.

Kyle

I wouldn't mind doing that. I enjoyed going there. One day, or maybe even two days would be okay with me. Ron, if something like that can be set up, I'd be good to go. Anything I do at my own gym would have to be pretty simple though, as they don't have any cool toys like you do.

Also, if I were to start going there one or two days a week, and workout at my gym a couple days a week, then the diet would REALLY have to get going. This past week has been kind of hellish on my body since I've been training more and harder than I ever have before.

[Matt]

Bro,
One thing you should take to heart on this and you should seriously reconsider going back, even if its 1 session a week with those guys. They will push you to succeed, even when you don't believe its possible.

Get back in touch with Ron, ask him a general weekly lay out. Carry on with the workouts at your house or near as close to them as possible, pick a day out of the week and go train with them. Its an experience you'll never regret, even if its one or two days a week.

Kyle

Great advice...

[Ron C]

Saturdays are open, for now. I've got limited space and 2-3 more guys are looking to possibly join, but you know how that goes 9 times out of 10! So, you're more than welcome to come out on Saturdays.

Ron

[TheStender]

Saturdays are open, for now. I've got limited space and 2-3 more guys are looking to possibly join, but you know how that goes 9 times out of 10! So, you're more than welcome to come out on Saturdays.

Ron

We'll see. I'd be skeptical of myself since I know I can go to my gym, but I wouldn't be able to guarantee going there. I'd rather be able to committ to something 100%.

And yeah, if your numbers keep going up, you're really going to have to get out of your garage, and into a new place.

[TheStender]

Week Three - Workout Two

Squats
1x10 - 65 lbs
2x6 - 95 lbs
3x5 - 145 lbs

Standing Military Press
2x8 - 45 lbs
3x5 - 75 lbs

BB Rows
3x5 - 115 lbs

Negative Chin Ups
Two kind of bad ones

Sit Ups
3x10 with 10 lb plate



Workout Notes

Quick workout. The gym was busier than it usually is at the time I go. Of course though, no one was using the squat rack, so it's okay with me.

Squats were fine. Didn't feel as heavy as they usually do. The presses felt pretty heavy though. Not sure what my PR is with these, I think maybe 105. Hopefully I can get back up to that at least.

Rows were easy as usual. I wonder if I'm putting to much energy into my intial lift or something. Either that, or it's one of my stronger exercises. I see a lot of other people using lower weight and having struggles with it. I'll have to look around again to make sure I'm not just making that up. Either way, these are always easy, and I feel like I could use another 50 lbs on them and be just fine.

Negative chins were...okay. I could actually lower myself sort of slow. A saw a trainer showing these two guys a quick pull up thing that I was wondering about. Just a quick jump, pull up, drop down, and let go. Almost like the jump off itself was giving you your pullup.

Sit ups were fine, I was going to hit my abs again with either some decline twists or knee raises, but they were pretty sore.

I think I'm going to try to sit down this weekend and actually make up some sort of weekly menu for food to eat, so that way I have something to at least try and follow.

[r_graz]

Other journals may be fun for the shock and awe effect, but I really like coming into this journal, where I can see numbers I can relate to.

Nice workout.


The gym was busier than it usually is at the time I go. Of course though, no one was using the squat rack, so it's okay with me.

Same here. We have one squat rack, but I'd be amazed if I have to wait for it or share it even once a month.

[Lifting N Tx]

Negative Chin Ups
Two kind of bad ones

Have you considered just doing pull downs with hands supinated if regular chins are too hard?


Other journals may be fun for the shock and awe effect, but I really like coming into this journal, where I can see numbers I can relate to.

I aspire to someday have numbers that are hard to relate to.



Same here. We have one squat rack, but I'd be amazed if I have to wait for it or share it even once a month.
No one does curls? Or do they do 'em balanced on Swiss balls?

[TheStender]

Other journals may be fun for the shock and awe effect, but I really like coming into this journal, where I can see numbers I can relate to.

Nice workout.

Same here. We have one squat rack, but I'd be amazed if I have to wait for it or share it even once a month.

Thanks, your numbers are a bit higher than mine, but I'll catch ya...

I think I've only seen one person in the squat rack at my gym. However, when I got there last night, it was in a position where it looked like a curler may have been there.


Have you considered just doing pull downs with hands supinated if regular chins are too hard?

I suppose I could try that out. Don't let Dave know that though.

[r_graz]

No one does curls? Or do they do 'em balanced on Swiss balls?
Oops, forgot the curlers.

Actually there are people who venture in there from time to time. Today a couple of the serious bodybuilders at my gym were doing seated barbell presses in the rack, a few guys do their benching in there (as do I), and there's the occasional quarter squatting ;) But the rack-using population density is low enough that I almost never have to wait.

[r_graz]

I suppose I could try that out. Don't let Dave know that though.
I've been doing close-grip supinated pulldowns instead of chins. Personally I like them better, though I'm pulling about 35 lbs more than bodyweight so I know I should probably be doing weighted chins. I'm just too damned lazy to bring my dip belt :o

[TheStender]

I think it's time for me to actually sit down and try to make some sort of a weekly meal plan. I have no current diet, and I "forget" to make food and eat. So, it's time for a concrete plan to follow, along with some strange and unusal ways to get myself to make it a habit to eat, and eat properly.

[TheStender]

Week Four - Workout One

Squats
1x10 - 65 lbs
1x8 - 95 lbs
1x6 - 115 lbs
1x2 - 135 lbs
1x1 - 145 lbs
3x5 - 155 lbs

Standing Military Press
1x10 - 45 lbs
1x6 - 65 lbs
1x2 - 75 lbs
3x5 - 80 lbs

BB Rows
1x8 - 95 lbs
3x5 - 125 lbs

Negative Chin Ups
One really bad one

Supinated Close Grip Pulldowns
1x8 - 70 lbs
1x8 - 85 lbs
1x8 - 100 lbs

Sit Ups
3x10 with 10 lb plate

Decline Twists
5 with 25 lb plate

Workout Notes

Well, I missed the last workout of last week. No real reason except for being lazy I guess. The good thing is that I almost felt some workout withdrawal, and couldn't be held back from going to the gym yesterday.

Doing new warmups now since they were discussed a bit on the SS FAQ thread, I think ramping up like that really helps. None of the weight seemed as heavy as it did last week.

Squats went really well. Nothing to report on these.

Presses are getting difficult, I think I might be about to reach my max on these soon. Smaller jumps are needed.

Rows again are easy. Now that I'm getting up into a higher weight, they don't pull quite as fast, so maybe I'm getting into the sweet spot for these.

I tried some pulldowns today just to help out with the pullups. I won't be doing these too much, or too heavy just to make sure they don't interfere with the main program.

Sit ups were good. I even tried some decline twists, but had to quit after 5 of them because they suck. In a good way.

Next workout is tomorrow. Approaching my PRs for squat on this program.

[r_graz]

I tried some pulldowns today just to help out with the pullups. I won't be doing these too much, or too heavy just to make sure they don't interfere with the main program.
Have you thought about rack chins? Those can be done to help you build up to full pullups/chinups.

The idea is you set the bar on a Smith machine or in a power rack so that when you're hanging from it, your heels rest on the floor in front of you. When you chin like that, you're not lifting your full weight. The lower you set the bar, the less of your BW you're lifting, the easier it is. What you can do is start at a level where you can get a decent number of reps, and then week to week try to raise the bar a bit, thus increasing the difficulty. Eventually you move to a bar where you're at a full hang, and lifting your whole bodyweight.

Something to consider, anyway.

[TheStender]

Have you thought about rack chins? Those can be done to help you build up to full pullups/chinups.

The idea is you set the bar on a Smith machine or in a power rack so that when you're hanging from it, your heels rest on the floor in front of you. When you chin like that, you're not lifting your full weight. The lower you set the bar, the less of your BW you're lifting, the easier it is. What you can do is start at a level where you can get a decent number of reps, and then week to week try to raise the bar a bit, thus increasing the difficulty. Eventually you move to a bar where you're at a full hang, and lifting your whole bodyweight.

Something to consider, anyway.

Gah, too many options! Maybe I'll try a variety of exercises for it. It's just an accessory exercise, so I'm not too concerned about it (despite my constant attention to it...). In another week or two when I'm close to my max's, I might even drop the accessory work completely. Have to see how I'm doing then.

[r_graz]

Gah, too many options! Maybe I'll try a variety of exercises for it. It's just an accessory exercise, so I'm not too concerned about it (despite my constant attention to it...). In another week or two when I'm close to my max's, I might even drop the accessory work completely. Have to see how I'm doing then.
Sorry, didn't mean to put you into overload ;)

Pulldowns will certainly build your strength to the point where chinups will be possible, as will rack chins. The main difference is that with the rack chins, the overall feel of the exercise is closer to actual chinups. Downside of course is that the increments are a lot less scientific than adding plates to the stack on pulldowns. Your call entirely.

[TheStender]

Sorry, didn't mean to put you into overload ;)

Pulldowns will certainly build your strength to the point where chinups will be possible, as will rack chins. The main difference is that with the rack chins, the overall feel of the exercise is closer to actual chinups. Downside of course is that the increments are a lot less scientific than adding plates to the stack on pulldowns. Your call entirely.

I'd try to do more negative chins, but I look retarded doing them, and I think people stare at me. Next workout where I can do them, maybe I'll do both pulldowns and rack chins.

[TheStender]

Week Four - Workout Two

Squats
1x10 - 65 lbs
1x6 - 95 lbs
1x4 - 135 lbs
1x2 - 155 lbs
3x5 - 165 lbs

Bench Press
1x10 - 65 lbs
1x4 - 90 lbs
1x1 - 115 lbs
3x5 - 120 lbs

Deadlift
1x5 - 95 lbs
1x5 - 175 lbs


Notes

I really didn't want to go work out last night, I was really tired and not feeling the greatest. But my girlfriend convinced me to go.

The weight is getting heavier...that's all I'll say about the workout itself.

That creepy old guy with the pink hat was there again. While I was doing my squats, he decides that he's going to do dumbbell curls in front of the mirror...almost directly behind me. There's a whole wall of mirrors where the dumbbells are, but he comes over to watch himself in the 6 inches or so of space by the squat rack, which just so happens to be almost RIGHT behind me me.

So I go do bench presses, okay. He comes over to that side of the gym too, but off to another side to do some chest press machine I think. Okay...

So after the bench I go back to do the deadlifts right outside of the squat rack, and Mr. I've been doing chest/arm exercises all night decides he wants to do seated calf raises. Where is this machine you ask? About 1 1/2 in front of where I was doing my deadlifts. For the warmup set, he didn't even do the exercise, he just sat there. I don't know if he was watching me, because I didn't look at him. So I skipped the rest of the warmups, did my set, and got the hell out of there before he decided to start jerking off.

Oh, and eating spaghetti for supper then working out a couple hours later is not a good idea. I almost threw up. I skipped the situps because of that, and the old guy.

Then I find out from my girlfriend that these two kids, about 15 or 16, came near her when she was working out on the bike and one of them farted. Then they went on the treadmil and would get it going as fast as it would go, then they'd hit "walk" and jump and hold themselves up on the side rail things. If I had known that, I would have reported them to the staff.

Oh, and the staff...they most not have "staff." Because when it comes time to bother everyone in the place about personal training, they're all over the place, but when it comes time just to actually be in the gym to be seen...they're in the office with the door shut.

Oh, and lately I've been having to search half the gym before I can find the weight I want to use.

Grrr.

/rant. Wow, that's a lot of typing. Just having a bad day... http://forum.bodybuilding.com/images/smilies/frown.gif

[ddegroff]

Man that's weird.

Glad the gf got you into the gym!

[TheStender]

Man that's weird.

Glad the gf got you into the gym!

Me too. The workout would have been a lot better if it hadn't been for the creepy old guy...wearing a pink hat. *shudders*

[r_graz]

Me too. The workout would have been a lot better if it hadn't been for the creepy old guy...wearing a pink hat. *shudders*
lol @ the old guy

"You need a spot, sugar?"

:eek:

Yuck...

[TheStender]

lol @ the old guy

"You need a spot, sugar?"

:eek:

Yuck...

If he does it again, I think I should accidently start dropping the weight around him. "Oops, did that 45 land on your foot? Sorry pal."

[TheStender]

Week Five - Workout Two

Squats
1x10 - 65 lbs
1x6 - 95 lbs
1x4 - 135 lbs
1x2 - 155 lbs
3x5 - 170 lbs

Standing Press
1x10 - 45 lbs
1x6 - 65 lbs
3x5 - 80 lbs

Rows from Floor
1x8 - 95 lbs
3x5 - 120 lbs

Assisted Pull Ups
6 w/ 110 lbs assisting
5 w/ 125 lbs assisting

Sit Ups
1x10 BW
1x8 BW
1x7 BW


Notes

Second workout of the week, oh yeah.

First set of squats was pretty heavy, on rep 3 I leaned forward on the way up. On the 2nd and 3rd sets I really made sure to tighten everything up and drive up. They went a lot better.

Press was fine. Rows were okay, I could have warmed up a bit more, but by that time, my girlfriend had finished her cardio and decided to stand a few feet away from me the rest of my workout.

Pullups were a bitch, even with all that weight helping out. I really like the machine though.

Sit ups were brutal, by then I was ready to go, so I didn't give myself too much rest in between the sets.

I'm looking forward to getting to 185 on the squats, a 45 lb and a 25 lb on each side will be nice. From there it's on to two 45s a side...my squat is slowly gaining on my deadlift...

Went to 24 Hour Fitness again with the girlfriend, she signed up for a 7 day pass, they must not have liked her, because she didn't get the 15 days like I did. And we also got the spiel from a guy that worked there.

The good news is that they're in "close out" whatever that means. A fancy name for it being really cheap. At first it was a $50 initial fee along with $80 for processing, and $42 a month. The girlfriend wouldn't have to pay the initial fees, or the processing. So it'd be a lot of money. Then he pulls out the deal...$0 initial fee. $0 processing. And $24 a month for each of us. $48 a month total. For all clubs. We pay about $35 right now, so that's a great deal. We'll probably go for it. There's no contract, so we can cancel it if we really hate it.

I'll give it a few more days to make up my mind though. So far it's all good.




+FOOD

[Misanthrope]

Nice workout. Your warm-ups make me want to stab myself with a fork, but if they're working for you, that's all that matters I suppose. :)

The gym deal sounds decent, especially if there's no contract involved. I checked out a new gym a while back and the salesman pulled the same kind of shit with me, except I would have to make a two year commitment to get the best deal.

[TheStender]

Nice workout. Your warm-ups make me want to stab myself with a fork, but if they're working for you, that's all that matters I suppose. :)

The gym deal sounds decent, especially if there's no contract involved. I checked out a new gym a while back and the salesman pulled the same kind of shit with me, except I would have to make a two year commitment to get the best deal.

What would you do different with the warm ups?

[Misanthrope]

Eh, they weren't that bad. Warm-ups are a fairly individual thing, so maybe you need more work than I do to get warmed up. If that workout had been mine, here is what my warm ups probably would have looked like:

Squats
1x10 - 65 lbs (I would have used bodyweight or squats with the bar here)
1x5 - 95 lbs
1x3 - 135 lbs
1x1- 155 lbs
3x5 - 170 lbs

Standing Press
1x5 - 45 lbs (repeat this set if necessary)
1x3 - 65 lbs
3x5 - 80 lbs

[TheStender]

Eh, they weren't that bad. Warm-ups are a fairly individual thing, so maybe you need more work than I do to get warmed up. If that workout had been mine, here is what my warm ups probably would have looked like:

Squats
1x10 - 65 lbs (I would have used bodyweight or squats with the bar here)
1x5 - 95 lbs
1x3 - 135 lbs
1x1- 155 lbs
3x5 - 170 lbs

Standing Press
1x5 - 45 lbs (repeat this set if necessary)
1x3 - 65 lbs
3x5 - 80 lbs

Squats look about the same. That might be a bit better though. Jumping right into 65 lbs might not be the best thing.

For the presses, I wasn't too pleased with my warm ups for those anyways, yours looks better. I'd probably do 2 sets of 5 with just the bar too, just for a little more warmup.

[Misanthrope]

Squats look about the same. That might be a bit better though. Jumping right into 65 lbs might not be the best thing.

I wouldn't have done the 65 lb set at all, but that's just me. I would have done some bodyweight reps and then went right to the 95 lbs. I'm squatting close to the mid 200s now and my first warmup set after the bodyweight squats is 135 lbs. Maybe I should be using less weight to start off with, but for whatever reason, I can't seem to use decent form unless I feel like I actually have some weight on my back. It keeps me honest.

[TheStender]

Week Five - Workout Three

Squats
1x10 - 45 lbs
1x6 - 95 lbs
1x4 - 135 lbs
1x2 - 155 lbs
3x5 - 175 lbs

Bench Press
1x10 - 45 lbs
1x4 - 95 lbs
1x2 - 115 lbs
3x5 - 125 lbs

Deadlift
1x6 - 115 lbs
1x5 - 155 lbs
1x5 - 195 lbs

Assisted Dips
6 w/95 lbs assisting
5 w/95 lbs assisting

Preacher Curls
2x8 - 50 lbs
1x8 - 45 lbs

Tricep Pushdowns
1x8 - 70 lbs
1x8 - 60 lbs

Sit Ups
2x10 - BW
1x7 - BW


Notes

Nothing special here really. Friday workout so I added some arm work.

[TheStender]

Week Six - Workout One

Squats
1x10 - 45 lbs
1x6 - 135 lbs
1x4 - 155 lbs
1x2 - 165 lbs
3x5 - 185 lbs

Standing Press
2x10 - 45 lbs
1x4 - 65 lbs
3x5 - 85 lbs

Rows from Floor
1x8 - 95 lbs
1x4 - 95 lbs
3x5 - 125 lbs

Assisted Pull Ups
4 w/ 95 lbs assisting
6 w/ 125 lbs assisting

Sit Ups
1x10 BW
1x10 BW
1x7 BW


Notes

I think that's a PR for squats. Only 40 more pounds until I reach my short term goal. They're getting easier to do, so hopefully it won't be a problem. We'll see how it goes though. I'm not going to push it.

Press was pretty heavy. I might be about at the end of the run for those.

Rows were good again, still fairly easy to do.

Pullups sucked.

Also, situps sucked. I don't know if I'm not resting enough between the sets or what, but that's two times in a row now that I haven't been able to get 10 up on my last set. The 24 Hour Fitness has different sit up benches than the other place, and I'm just not used to them or something.

That's all for now.

[TheStender]

So I didn't get a chance to try your warmups Matt, I forgot to write them down and when I got to the gym I couldn't really remember your advice. Next time though I'll give it a try and see how it goes. I'll see which way I like better.

[Knowles]

So I didn't get a chance to try your warmups Matt, I forgot to write them down and when I got to the gym I couldn't really remember your advice. Next time though I'll give it a try and see how it goes. I'll see which way I like better.

FWIW, I always start my squats with just the bar. I do a deep bodyweight squat first and I pause at the bottom and push my knees out with my elbows for a few seconds just to loosen up. Then I do two sets of bar squats with a pause at the bottom.

[Matt]

They're getting easier to do, so hopefully it won't be a problem. We'll see how it goes though. I'm not going to push it.

If the weights are feeling lighter, why would you not push it? Why be content with 20lbs, when you may be able to put another 50lbs on the bar?

Food for thought.

[TheStender]

If the weights are feeling lighter, why would you not push it? Why be content with 20lbs, when you may be able to put another 50lbs on the bar?

Food for thought.

I'd like to get the most out of the program, and I'd think smaller jumps would be better for that. Maybe not though. I don't want to go too high too fast either.

It's indeed food for thought though, thanks for that. :)

[Lifting N Tx]

If the weights are feeling lighter, why would you not push it? Why be content with 20lbs, when you may be able to put another 50lbs on the bar?

Food for thought.


I'd like to get the most out of the program, and I'd think smaller jumps would be better for that. Maybe not though. I don't want to go too high too fast either.

It's indeed food for thought though, thanks for that. :)

I'm guessing that you guys may be talking past one another. When you said "I'm not going to push it" I'm thinking that you meant something more like "I'm not going to rush it".

That would make sense. I would agree with "pushing it" until you can't make progress any longer and need a deload or reset. On the other hand, not "rushing it" as long as you're adding weight regularly when you're able does make sense.

[TheStender]

I'm guessing that you guys may be talking past one another. When you said "I'm not going to push it" I'm thinking that you meant something more like "I'm not going to rush it".

That would make sense. I would agree with "pushing it" until you can't make progress any longer and need a deload or reset. On the other hand, not "rushing it" as long as you're adding weight regularly when you're able does make sense.

That's exactly what I meant, and how I feel. :)

[Matt]

I'm guessing that you guys may be talking past one another. When you said "I'm not going to push it" I'm thinking that you meant something more like "I'm not going to rush it".

That would make sense. I would agree with "pushing it" until you can't make progress any longer and need a deload or reset. On the other hand, not "rushing it" as long as you're adding weight regularly when you're able does make sense.

nice catch

;)

[Misanthrope]

Good ol' Steve with his diplomacy. :)

Stender: An 85 lb press is NOT the end of the road, ya a-hole. ;)

[TheStender]

Good ol' Steve with his diplomacy. :)

Stender: An 85 lb press is NOT the end of the road, ya a-hole. ;)

Oh, I know. I might able to get it up to 100 before I stall. Form is starting to break down on those, so I want to take those slow and make sure I do them properly.

[TheStender]

Week Six - Workout Two

Squats
1x10 - 45 lbs
1x6 - 95 lbs
1x4 - 135 lbs
1x2 - 155 lbs
3x5 - 190 lbs

Bench Press
1x10 - 45 lbs
1x4 - 95 lbs
1x2 - 115 lbs
3x5 - 130 lbs

Deadlift
1x6 - 135 lbs
1x5 - 205 lbs

Assisted Dips
8 w/110 lbs assisting
8 w/110 lbs assisting

Sit Ups
3x10 w/BW


Notes

Went to a different 24 Hour Fitness. Older equipment, but still a good one. Has a pool and a sauna. Someone left the barbell on the ground with 3 plates on each side, so I had to put those away in order to do the deads.

Squats went well. I'm adding the weight, but it's not really getting much tougher. I'm way into PR territory on them now.

Bench press wasn't too bad either.

Deads were good too. I need to rest more on these. I want to get them over quickly, and I think that hurts the weight on them.

My right bicep has been hurting the past couple weeks. Nothing too bad, but when doing squats I had to use a bit wider grip on it to ease the "pain." I think they're blowing da fuc up.

Next workout is tomorrow. After that, I'm changing things up, I think. First change is my "week." I'll be changing from Sun/Tue/Thu (which was really Sun/Wed/Fri) to Wed/Fri/Sun. Just to make sure I get in the gym.

Second change is I think I might start up the gym version. I'm still not completely sure on that though. I might wait another week or two until my squats max out. Just because I'd like a light squat day one day during the week, or a front squat day. Have to see which way my mind decides to go.