Hey, everyone. I have started this log to track my progress through Barely Legal. It is as much for my own sake as anyone else's. I hope posting this to the world will help motivate me to continue pushing myself. I think if I put it out here in addition to keeping my paper log, it will encourage me to stick with it and constantly strive to improve.
Since I'm not a big contributor to the board, I'll start off by telling you a little about me. I'm 32 years old, 5'10", approximately 175 lbs. and around 20% BF (when last checked in July/August). I have been lifting weights on and off for about 5 or 6 years. I have never had much success when it comes to lifting weights, and whenever I do start to make some progress, I find some excuse to quit. I'm hoping that this time it will be different.
Even though I have worked out in the past, I consider myself very weak and have for the most part been disappointed with any progress I have made (which isn't much).
As for goals, I would like to improve in pretty much every area you can improve in: size, strength, and endurance. I would also like to lose the fat around my gut. If I were to put these in order of preference, I'd say muscle mass (size), lose the gut, build strength, build endurance. I'm not sure if in the end I'll achieve those goals in this order, but I don't know if I care, just as long as I make some progress somewhere.
I'm going to end this post and start a new one to detail my first day's workout.
Rack Lockout (basically a bench press)
3 X 5, first set I had 115 pounds total, second and third sets I had 125 pounds total
Dumbbell row
3 X 6, first set I used 35 pound dumbbells but really struggled, so I used 30 pound DBs for the last 2 sets.
The above two lifts were done as alternating sets with 90 seconds rest between sets. I felt pretty good after these. I was pleased with the amount of weight I lifted for the presses and felt pumped about continuing the workout.
Dumbbell bench press
4 X 8, first set I used 35 pound DBs, then 40 lb. DBs for the remaining 3 sets.
Snatch grip barbell row
4 X 8, 70 lbs for all sets
These exercises were done as a superset, with no rest before moving to the rows, and 60 seconds after the rows.
Well, I gotta say this one really bitch-slapped me. By the last set of presses, at least, my arms were starting to feel like jelly. The rows were hard but I didn't feel like I wasn't going to be able to complete any of the sets. At this point I was sweating pretty good and wasn't sure if I still had anything for the last superset. However, I pushed on.
Incline dumbbell press
3 X 12, first set I used 30 lb. DBs but only completed 9 reps, so pulled back to 20 lb. DBs and completed all 12 reps for each set.
Dumbbell external rotation
3 X 10 for each arm, first set I used 10 lb. DBs but completed just 7 reps, so I switched to 5 lb. DBs and completed the 10 reps on the second set but again only 7 on the last set.
These two exercises were again done as a superset in the same manner as the first superset. Again, I felt like this superset owned my a$$. On the second and third sets of the presses, I felt good through the first 8 reps, but the last 4 my arms suddenly became quite rubbery. For the rotations, the second set was tough but I was able to push through it, but the last set I just had nothing for the last few reps. I'm not disappointed with my performance on these, though, as I know my shoulders are a weak link and I'm just looking forward to the next time I come back to this particular workout to see if I improve.
At the end of it all, I felt like I had a good workout, one of the tougher ones that I've done in a long time. Mostly I just go to the gym and make up my own workout, so I can definitely tell a difference. And I also appreciated that the whole workout took only about 45 minutes.
This was a lower body and abs day. I know that my lower body is disproportionately (sp?) weak compared to my upper body (and that's not saying much, believe me!). The first exercise up was the squat, which is my arch enemy. However, the second set of exercises started with the Romanian deadlift, which is one of my favorite lower body exercises. So here is my report on how day 2 went.
Squat
3 X 6, first set with 135 lbs. total and remaining sets with 125 lbs. total.
Rear-delt raise
3 X 10, 10 lb. DBs
These were done as alternating sets with 90 seconds rest in between. Boy, I am just weak when it comes to squats. I really felt like I was struggling to get through the last couple of reps at 135, so I pulled back to 125 lbs. but still felt like I really had to force myself back up. As for the rear-delt raises, 10 lbs. was just about right, although on the last few reps in each set I didn't feel like I got the DBs up as far as I would have liked.
After these sets I was already feeling a bit wobbly. I came to the gym a bit tired and it was showing.
Romanian deadlift
4 X 8, 115 lbs. on all sets
Dumbbell split squats
4 X 8 per leg, 25 lb. DBs for the first 2 sets and 20 lbs. for the last two. I only managed 6 reps on the second set.
These were done as a superset with no rest when moving from the DL to the split squats and 60 seconds after the split squats. After each of these supersets, I was gasping for breath and my legs were very shaky. For the first two sets of split squats, I did all reps for each leg right in a row, but the for the last two sets I alternated legs, so it actually was more like a lunge.
At this point I was pretty exhausted, but the lower body training was over and I felt good about the ab work I had to do.
Swiss ball jacknife
3 X 10, I managed sets of 5, 7, and 10
Bicycle crunches
3 X 50, I managed sets of 16, 9, and 9
Swiss ball rollout
3 X 10, I completed all 10 on each set.
This was another superset, with no rest between exercies and 60 seconds before starting over. I suffer from a bad back and so the jacknives were pretty difficult. I was surprised how quickly I ran out of steam on the bicycle crunches. The rollouts were not difficult and I actually enjoy it for the stretch it gives me.
Another good workout. It is obvious to me that I have a long way to go, but that's okay because that gives me plenty of room to progress and see results.
__________________
The reason you don't have big arms is because you're weaker than a baby's fart, not because you don't do enough arm curls. -- Tony Gentilcore, via thefitcast.com
[Your] biceps [comprise] just 3 percent of the amount of muscle mass in your entire body. Remember that number: It's a good way to keep a perspective on how much you train your biceps compared with your other muscle groups. -- from menshealth.com
This was an upper body workout, starting out as a vertical push-pull but ending with bench press and some concentration exercises.
****************************** *
Alternating sets
Pullup, 4 X 8
I performed 4 reps on the first set, then switched to an assisted pull-up. I used 40 lbs. of assist on sets 2 and 3, and got 8 reps then 6 reps. On the final set I went to 50 lbs. and got 7 reps.
Neutral grip dumbbell press, 4 X 8
I started off with 20 lbs. and completed all reps, then moved to 25 lbs. and completed all reps, so I moved to 30 lbs. and completed all reps but just barely, so I stuck with 30 for the last set and performed 7 reps.
Since it's a day later, my memory is already a little fuzzy on how I felt after these exercises. I remember that my arms already felt pretty tired, and looking ahead to the supersets to come, I didn't have a good feeling.
****************************** *****
Superset 1
Weighted chin-up, 3 X 5
"Weighted"? Yeah, right. I knew there was no way I'd be able to complete 5 reps without weight, much less without assistance. However, I did try the first set without assistance and managed 3 reps. On the second set, I used 30 lbs. assistance and performed all reps. For the third set, I went to 40 lbs. assistance but only managed 3 reps.
Lateral raise, 3 X 8
I used 10 lbs and completed all reps. This felt like about the perfect weight, but I'm looking forward to bumping up to 15 next week.
****************************** ****
Superset 2
Rack lockout (bench press), 3 X 6
I started out with 95 lbs and completed all reps, so the next set I used 105 lbs total and again completed all reps, so on the final set I used 115 lbs. and completed all reps.
Barbell curl, 3 X 8
I tried 50 lbs. on the first set and completed 7 reps. For the remaining sets I used 40 lbs and completed all reps, although the last few on each set were a struggle.
I recall completing the bench press reps without too much difficulty, but the curls were tough. I attribute that mainly to poor breathing technique. As I was "pressing" the weight, I realized I was holding my breath and as such I was starting to feel lightheaded. Once I concentrated on my breathing, the reps became noticeably easier.
Decline dumbbell triceps extension, 3 X 8
I used 20 lbs. on all 3 sets and completed all reps. The only bad spot was on the second set when I lay back on the decline bench and my shorts started to get pulled down my body. I was getting quite worried that I was giving the gym a show, but I think my shirt provided enough cover.
Incline dumbbell curl, 3 X 12
I was going to try using the 20 pounders from the triceps extensions, but I knew before I tried even one rep that I wasn't going to be able to lift them, so I instead used 15 lbs. I managed sets of 6, 8, and 9. I thought it strange that I actually performed more reps in the 2nd and 3rd sets, but I was also trying to focus more and not give up as easily.
All in all, another good workout that I'm definitely feeling today. Tonight I hope to get a good night's sleep (something that I haven't gotten since I started Barely Legal) and I hope that means I'll have a lot of energy for tomorrow night's workout, which involves a lot of deadlifts and squats!
__________________
The reason you don't have big arms is because you're weaker than a baby's fart, not because you don't do enough arm curls. -- Tony Gentilcore, via thefitcast.com
[Your] biceps [comprise] just 3 percent of the amount of muscle mass in your entire body. Remember that number: It's a good way to keep a perspective on how much you train your biceps compared with your other muscle groups. -- from menshealth.com
This is the last of the workouts in the 4 per week cycle. It is another lower body and abs session. Since this involved deadlifts, front squats, and overhead squats, I was worried that it would destroy me.
****************************** *
Alternating sets
Deadlift, 3 X 6
I used 115 lbs. for the first set, 135 lbs. for the 2nd, and 155 lbs for the last. I started out at a weight that I honestly felt would challenge me, yet when I was done I said to myself, "I can do more." So I added 20 lbs. and figured, "This will be tough." Yet, when I was done I again felt I could do more. So as you can see I added another 20 and even after that set I felt like I left something on the table.
I am absolutely astonished by this. I know that 155 lbs. is nothing to a lot of you, but for me that number is amazing. I have ALWAYS considered myself weak, and I have stories to prove it. The first time that I ever did deadlifts was in high school during gym class, and I was working out with a couple of buddies who were much stronger than me and therefore could lift a lot more. I don't remember how much weight was on the bar, but I sure remember the agonizing back pain I had the next day. Now I'm sure I used piss-poor form, but surely the weight was too much for me.
If you would have told me at the start of my workout tonight that I'd deadlift 155 lbs., I'd have told you to let me have a puff of whatever it is that you're smoking, because it must be good. I am so totally looking forward to next week to see if I can add another 20.
After all that, I need to talk about the other half of this pair of exercises.
Side plank, 3 sets of 20 seconds per side
First set with no weight, then set a 10 pound plate on my hip for the second and third set. This made a noticeable difference, as it was a greater struggle to finish, but stilled pulled it off.
I felt fantastic after this pair of exercises, and was ready for more.
Front squat, 4 X 8
I've only attempted front squats one other time, several years ago, and I don't remember being very good at it. I started off with no weight on the bar and completed all reps. I added 20 lbs. for the next set and again completed all reps. For the 3rd and 4th sets, I had 30 lbs. on the bar and completed all reps, although the last few reps in each set were tough.
Good morning, 4 X 8
I've done good mornings in the past and never really cared for them. I used the same weight in each set as what I used for the front squats, so that I could move from the front squat to the good mornings as quickly possible. This seemed to be a good strategy, as I felt good about my performance on the GMs. I think a big factor was that I remembered reading that GMs are basically like Romanian deadlifts, except for where the bar is placed. So I tried to pretend I was doing RDLs, and felt like my form was good. I think one of the reasons I haven't liked GMs in the past was because I was using poor form.
After these I felt good, but supersets definitely start to have an impact! I was breathing pretty heavily, but excited to move on.
****************************** *******
Tri-set
Overhead squat, 3 X 5
Calf raise, 3 X 10
Swiss ball curl-up, 3 X 15
Well, things got a little F'd up with this tri-set, which is why I chose to list all the exercises firs and then talk about them.
For the first round, I performed the squats with no weight on the bar. The exercise was tough, but I liked it because it gave me a new challenge.
I next wanted to move to calf raises on the calf-raise machine, but one of the PTs was using it. (Kind of hogging it in my opinion, as she finished her set and then didn't move and started stretching her quads, then when she was done doing that she moved into another set of calf raises). I suppose she might have shared if I had asked, but since I'm a pussy (remember that, it's important later!), and since I figured there are other ways to perform calf raises, I went and grabbed a 40 lb. dumbbell and did my calf raises by stending on the edge of the squat rack. I squeezed out eight of the ten reps, so I knew I was going to want to lower the weight a little in the next round.
So now it was time to move on to the swiss ball curl-ups. As I didn't plan very well, I had to walk to the other side of the gym to grab a swiss ball. So I go grab the swiss ball, come back to the squat rack I was using, set the ball down next to it and start my curl-ups. So, about midway through my curl-ups, Mr. Gym Rat comes over to the squat rack I've been using and starts to set it up for whatever exercise it is he wants to do. Now, I suppose if I had said I was still using it, he would have deferred, but remember that since I'm a pussy, I just kept my mouth shut. We have two more squat racks, but they were both in use, but I figured no big deal, I'll just use dumbbells, which ended up being a fine alternative but it still pissed me off a little.
Anyway, the remaining sets went fine. I used 20 lb. dumbbells for the remaining 2 sets of overhead squats. These were tough. The hardest part was keeping the weights pressed overhead. My left arm especially felt weak on a couple of the reps.
I used 35 lbs. on the 2nd and 3rd sets of calf raises and completed all reps, and I was able to complete all reps of the curl-ups to complete the tri-set.
As a follow-up on Mr. Gym Rat, as if I wasn't already miffed -- after he F's up my setup, he proceeds to go and spend the next 5 or so minutes on the lying leg curl. In that span of time, I could have easily completed all my sets and reps in the squat rack that I had been using and that he WASN'T using. Really nice.
Anyway, that didn't really bother me THAT much, as I think I was riding a high after my deadlifts. I know I'm spending a lot of time getting excited about a weight that for many of you would seem like lifting a feather, but it's huge for me. The last time I seriously did deadlifts in a consistent fashion (about 2 or 3 years ago), my max was 125 pounds, and I remember being amazed at that! I just have a good feeling that by the end of Barely Legal, I am going to be astonished to find out what I'm capable of.
Anyway, sorry for the overly long post. I'm going to take tomorrow off and get back in the gym on Saturday. I'm really looking forward to it!
__________________
The reason you don't have big arms is because you're weaker than a baby's fart, not because you don't do enough arm curls. -- Tony Gentilcore, via thefitcast.com
[Your] biceps [comprise] just 3 percent of the amount of muscle mass in your entire body. Remember that number: It's a good way to keep a perspective on how much you train your biceps compared with your other muscle groups. -- from menshealth.com
I'm going to say what I think needs to be said. You are a beginner. You need to train like a beginner. This program looks great, but why are you doing rack lockouts? What is your bench max... probably around 140, right? The rack lockout is a pretty advanced movement. Stick to the full range of motion bench press. Add weight to the bar and lift it. Supersets / trisets /calf raises / "curl up" something or others are all great, and they have their place, but you need to work on the basics.
I seriously think you need to look into doing a Bill Starr type routine. I'll call it Bill Starr but really what I mean is squatting every workout. Squat three times a week and put more weight on the bar every week. Eat. Sleep. Get strong. Those are the basics.
Try this program for 3 months and tell me that it doesn't work. With your size you should be able to do add pounds to your squat consistently for some time. I'll answer any questions if you have them.
You can disregard everything that I've said if you like but this is my honest evalutation of your training.
Linear Mode
