Well, I'll try starting my log again. I started mine the night before the big transfer and apparently it was a victim of the trouble experienced in the move.
I'll start off by telling you a little about me. I'm 32 years old, 5'10", approximately 171 lbs. and around 20% BF (when last checked in July/August). I have been lifting weights on and off for about 5 years. It always seems like every time I 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, I consider myself very weak and have for the most part been disappointed with any progress I have made.
My goals are:
[*]Gain size[*]Gain strength[*]Increase endurance[*]Increase flexibility[*]Lose the excess fat around my gut[/list]
I wanted to start this log to chart my progress with Barely Legal. I see that several other members have done this program and had success with it. I started it two weeks ago and really like it. If nothing else, it is showing me that I am capable of lifting a lot more weight than I would have ever realized outside the program. With some lifts, I don't know if I've actually gained strength, or if it was there all along and I just didn't know it. With other lifts, I've definitely noticed an increase in just a few weeks.
Okay, since I've been on this program for 2 weeks already, I'm going to just give a summary of how I feel about my progress for each of the workouts so far.
Workout A
Fairly satisfied here, especially with the progress on the dumbbell presses. I don't think I ever thought I'd be pressing 50 lb. DBs in my life! However, I'm kind of disappointed with my progress on the rack lockout (bench press). It doesn't help my progress any, either, when I'm not paying attention to how much weight I've put on the bar and end up lifting 10 pounds less than what I intended.
Workout B
I'm very pleased with my performance and progress on the alternating sets and superset, but not so much on the tri-set. I'm really displeased with my performance on the bicycle crunches. The program calls for doing 50 reps, and I'm lucky to do an average of 10!
Workout C
For me, this is the most exhausting workout of the 4. I have to say, my second time doing this workout I was very pleased to have done 7 pull-ups in one set. I don't think I've ever done that before. Also with the second run-thru, in an effort to try to increase my pull-up strength, when I ran out of gas doing unassisted pull-ups, I finished out the set using the assisted pull-up machine. I'm content with my progress so far here, but definitely looking to see some big increases in strength.
Workout D
I think this is my favorite workout of the 4. Over the last two weeks, this is the workout that has left me the most elated, at any rate. Mainly because of the deadlifts. I'm going to go off a little bit here, so stick with me.
I had a bad, and I mean BAD, first encounter with deadlifts. When I was in high school, not sure which grade, I foolishly decided to do a 4 week stint with weight training for PE. Do you have any idea how embarrassing it is to be the weakest kid in the room? So I'm working out with a couple of friends of mine who were considerably stronger, and they decide they want to do deadlifts. Now, I don't remember how much weight we lifted, but I sure remember the agonizing back pain I had the next day. I had to stay home from school because of it. So now, 16+ years later, and I can deadlift 185 pounds? I know that for many of you reading this, that is probably like lifting a feather, but for me, it is HUGE. I can deadlift my body weight, and then some!! I never thought I'd be able to do that.
As for the rest of this workout, it's a good challenge and I like the exercises, especially the overhead squat. It seems like a great exercise for developing balance and coordination. I've also realized that I really CAN do good mornings, as long as I concentrate on the form.
So, that's my summary of the workout so far. Starting with the next workout, I'll give updates per workout.
Dang it, I thought I was being so clever to post an HTML table of my logs, with the idea being that I would continually go in and edit them with each successive workout. I didn't realize that you only have 60 minutes to update a post. Oh, well, I'll just do it the old fashioned way.
Alternating sets
Squat, 3 X 6
Sets 1 - 3, 145 lbs, completed all reps and sets
Rear delt raise, 3 X 10
Sets 1 - 3, 10 lb DBs, completed all reps and sets
Superset
Romanian deadlift, 3 X 8
Sets 1 - 4, 135 lbs, completed all reps and sets
Dumbbell split squat, 3 X 8 per leg
Set 1, 25 lb DBs, completed all reps
Sets 2 and 3, 25 lb DBs, 5 reps
Set 4, 25 lb DBs, 3 reps
Tri-set
Swiss-ball jackknife, 3 X 10
Sets 1 - 3, no added weight, completed all reps and sets
Bicycle crunches, 3 X 50
Sets 1 - 3, no added weight, sets of 11, 9, and 11
Swiss ball rollout, 3 X 10
Sets 1 - 3, no added weight, completed all reps and sets
Well, I gotta say I was pretty disappointed with this workout. I don't know if I'm still recovering from my previous lower body workout or what, but I just had nothing for the split squats. And I felt like I was really having to put more effort than usual into completing the RDLs.
On the plus side, I added another 10 pounds to my squat, and I'm feeling better about my rear delt raises. I think next week I will try moving up to 15 pound DBs.
As for the tri-set, I can definitely tell a difference with my jackknives. I'm able to get my backside higher into the air now than the first week. Still, though, I'm not happy with my bicycle crunches. This has never been a favorite exercise of mine, but that doesn't mean I'm not trying. I really want to be able to do well on these, but after about 10 reps I've just got nothing left. And I'm supposed to do 50! I don't do 50 reps across 3 sets! If anyone reading this has any tips for how to improve, please share.
Rest day tomorrow, and I really think this workout shows that I need it.
I was so looking forward to this workout tonight, given that last week I was able to perform 7 pull-ups in the first set.
Alternating sets
Pull-ups, 4 X 8
Sets of 5, 4, 4, and 4
Neutral grip dumbbell press, 4 X 8
Sets 1 - 4, 30 lb DBs, completed all reps/sets
Superset 1
Weighted chin-ups, 3 X 5
Sets 1 - 3, no added weight, sets of 4, 2, and 2
Lateral raise, 3 X 8
Sets 1 - 3, 15 lb DBs, sets of 8, 7, and 5
Superset 2
Rack lockout (bench press), 3 X 6
Sets 1 - 3, 125 lbs, completed all reps and sets
Barbell curl, 3 X 8
Sets 1 - 3, 50 lbs, completed all reps and sets
Superset 3
Decline dumbbell triceps press, 3 X 8
Set 1, 25 lbs, completed 7 reps
Sets 2 and 3, 20 lbs, completed all reps/sets
Incline dumbbell curl, 3 X 12
Sets 1 - 3, 15 lbs, sets of 10, 12, and 8
I was absolutely disgusted with this workout. I expected to go out and put up 8 pull-ups in the first set, and in the end I didn't even do as well as last week! Throughout the 4 sets, I did the same number of pull-ups as last week.
I intentionally did not go up in weight on the dumbbell presses, and I was mad because I almost didn't think I was going to complete all the reps in each of the sets!
This week I did chin-ups without assistance, and I suppose I did about as well as I expected. I managed 4 pull-ups on the first set, but with much difficulty. I probably shouldn't even count that last rep. The lateral raises, as well, don't seem to be getting any easier.
The bench press / curls superset was about the only bright spot in the workout. I went up 5 pounds on the bench press, but even so it seemed harder than I thought it should be. At least with the curls I managed finally to complete all reps and sets, but again it was a struggle and I had to pause several times during the sets to be able to complete the sets.
Another big disappointment was the decline triceps presses. Last week I was doing 35 lbs, but this week I couldn't complete my first set with 35 pounders! What's weird is when I backed off and used 30 pounders, they seemed pretty easy, like the 35 pounders shouldn't have been such a problem.
Continuing the theme, I was not overly pleased with my performance on the incline dumbbell curls. I can't believe that even with 15 pounders I can't complete all the reps! I'd back down to 10, but for God's sake, that seems like "wimp" status.
If I was going to pull out anything positive from this workout, it would be that I think I'm noticing a difference in my stamina. It seems like I can bounce back better between the sets.
The previous workout was tough, also. I'm wondering if I'm not in an "overtraining" mode right now. I'm going to go ahead and work out on Thursday, so that I complete the 4th workout of the week, then take off until next Tuesday.
Hmm, strange that you went down like that. Hows the recovery between sessions? Getting enough sleep and food?
With the pullups and chinups, I'd be tempted to go with negatives for the remaining reps when you cant get the full set out.
With only 3 (?) weeks on this workout I'd have expected you to be improving still, sounds like on some lifts you are. Maybe its form related? I know on chinups/pullups for example good full form has me doing less reps than poor form.
Hey, thanks for reading and taking the time to post.
I "think" I'm getting enough sleep. I usually go to bed around 10:00 (fall asleep around 10:30) and get up around 6:00. The trouble is that I usually will wake up about an hour before I need to actually get out of bed. So we'll call it about 7 hours of actual sleep. I know 8 is usually recommended, but I don't feel tired throughout the day or like I need more sleep.
As for diet, I know I should probably be keeping track better. Again, I "think" I eat enough. A typical day for the last month has been to start the morning with an omelet (2 eggs, a handful of diced turkey, and some diced green pepper) plus 2 pieces of whole wheat toast and a glass of milk. Then around 9:00 I'll have a banana, a Kashi bar with peanut butter, a cup of green tea, and perhaps a handful of peanuts. Lunch is typically a Stouffer's frozen entree (generally around 300 - 400 calories), a Yoplait yogurt, and an apple. Mid-afternoon I'll have an orange, another yogurt, and some peanuts. Supper tends to be the big question mark. Sometimes I do good, others it's a struggle to find something nutritious. Before bed I'll have a protein drink (milk + protein powder if I'm lazy, otherwise I'll make something with ice cream and frozen berries).
Several years ago I went through a period when I made a conscious effort to just eat and eat all day, and I always ended the day feeling bloated and, frankly, depressed. Plus, I felt like all I got was fat.
I should say that I have noticed that I can feel my muscles getting "harder", if that's the right word. I'm not sure if I feel any bigger, and maybe 3 weeks isn't enough time to get bigger. After 2 weeks of feeling like I was making progress, I was just real bummed to have had such a bad night. Like I said, I could be overtrained, as I think I really pushed myself last Thursday on my deadlifts, and so maybe haven't fully recovered from that. I'm leaning towards postponing my next workout until Saturday, as I have to be in to work tomorrow before sunrise (about an hour and a half early for me). Then after that maybe not going again until next Tuesday.
Again, thanks for taking the time to read and share some tips.
Best gauge for enough sleep is waking up on your own (without alarm clock or anything). Your body knows what it needs. So unless its light or something waking you up you should be fine.
Only comment on your diet is it seems to be very dairy based. Being aussie I dont know what half that stuff is, but lunch in particular doesnt sound great. Work on getting more protein in there, simple rule of thumb, have some protein with every meal. Look to get a lot more veggies and some fresh fruit in there.
Keep at it, sometimes a break is good, it just seems like 3 weeks is a short time to overtrain to me. If you dread going to the gym, break. If you still feel like you want to train, its just dissapointment about how much you lift while there, I'd keep at it.
You're right on lunch, it's probably not the best. Just not sure what else to do so that I have variety, that's easy, and not laden with fat. I'm not saying a Stouffer's entree doesn't have its share of fat, but usually they have about 20 grams of protein, which is what I thought was generally the most your body can absorb at one time.
I agree on the veggies, I'm very bad about that. Unfortunately there aren't that many veggies that I like.
I don't dread going to the gym at all. I'm still looking forward to my next workout, I was just pretty disappointed with the previous one. I really think I just need to space my workouts out a little more (perhaps no more than a workout every other day, maybe even every third day, I'll experiment on that next month).
I got back in the gym this morning, eager to try to "come back" so to speak, after my less-than-impressive Tuesday night effort.
Alternating sets
Deadlift, 3 X 6
Sets 1 - 2, 165 lbs, completed all reps/sets
Set 3, 170 lbs, completed all reps
Side plank, 3 X 20 seconds per side
Sets 1 - 3, 12.5 lbs on hip, completed all sets
Superset
Front squat, 4 X 8
Sets 1 - 3, 90 lbs, completed all reps/sets
Set 4, 90 lbs, completed 5 reps
Good morning, 4 X 8
Sets 1 - 4, 90 lbs, completed all reps/sets
Tri-set
Overhead squat, 3 X 5
Sets 1 - 3, 50 lbs, completed all reps/sets
Calf raise, 3 X 10
Sets 1 - 3, 45 lb DB, completed all reps/sets
Swiss-ball curl-up
Set 1, no added weight, completed all reps
Sets 2 - 3, 25 lb plate on chest, completed all reps/sets
****************************** ****************
I went into this workout feeling a little tired, but I don't feel unhappy about my performance this workout. You'll notice this week that I moved down 20 pounds on my deadlift. This was intentional, as I think last week I may have gone a little too high. I'm actually suspicious of whether I really lifted 185 total pounds the previous week. The bar I was using when I did that lift did not look quite the same as other Olympic bars I'm used to, so I wonder if maybe it wasn't lighter. Probably not much lighter, and at any rate it was still a lot of weight for me.
I felt pretty good about my front squats. These are feeling easier each week. I had two problems on my last set that kept me from finishing the set. First, my left hand was bothering me. I haven't quite figured out the best way to hold the bar, so I think my hand position wasn't optimum. Second, I started to get short of breath and feel a little faint, so rather than try to push through it I chose to end the set.
I also felt good about my GMs. This is an exercise that I really disliked and avoided several years ago. If it weren't for this program I probably still wouldn't be doing them. I think I've got the form down, so that is helping me appreciate them a lot more. I won't say I enjoy them or look forward to them, but at least I don't dread them.
As for the tri-set, I find that I really like the overhead squat. This just seems like a great exercise for developing balance and coordination. I continue to improve on my calf raises, and finally got around to adding weight for the curl-ups. I was surprised that even with a 25 pound plate, these weren't overwhelmingly difficult. I suppose I'll try a 35 pound plate next week, for all sets.
I was glad this workout went well, as if it went poorly it would probably be a serious blow to my motivation. I think I'm going to space out my workouts so that I don't lift 2 days in a row and see if that helps with recovery.
I was at the gym again last night, hoping to ride the "up-swing" of my previous good workout.
Alternating sets
Bench press, 3 X 5
Sets 1 - 3, 130 lbs, completed all reps/sets
Dumbbell row, 3 X 6
Sets 1 - 3, 40 lbs, completed all reps/sets
Superset 1
Dumbbell bench press, 4 X 8
Sets 1 - 3, 50 lbs, completed all reps/sets
Snatch grip barbell row, 4 X 8
Sets 1 - 3, 80 lbs, completed all reps/sets
Superset 2
Incline dumbell DB press, 3 X 12
Sets 1 - 3, 35 lb DBs, completed all reps/sets
Dumbbell external rotation, 3 X 10 per side
Sets 1 - 3, 10 lb DB, completed all reps/sets
****************************** ****************
I was very pleased with this workout. In the exercises where I went up in weight over the previous iteration of this workout, I felt good about the weight I was pushing. Where I stayed the same, I felt really good when I finished the sets. I was able to complete the sets without feeling like I was struggling to finish, especially in cases like the DB bench press and dumbbell row.
Alternating sets
Squat, 3 X 6
Sets 1 - 3, 155 lbs, completed all reps/sets
Rear-delt raise, 3 X 10
Sets 1 - 3, 12 lb DBs, completed all reps/sets
Superset
Romanian deadlift, 4 X 8
Sets 1 - 4, 145 lbs, completed all reps/sets
Dumbbell split squat, 4 X 8 per leg
Sets 1, 2, and 4, 25 lb DBs, completed all reps/sets
Set 3, 25 lb DBs, completed all reps for right leg, 4 reps for left leg
Tri-set
Swiss-ball jackknife, 3 X 10
Sets 1 - 3, no added weight, completed all reps/sets
Bicycle crunches, 3 X 50
No added weight, completed sets of 26, 15, and 15
Swiss-ball rollout, 3 X 10
Sets 1 - 3, no added weight, completed all reps/sets
This was a great workout. I think spacing out the workouts to one every other day is really helping.
2 big items of note here. The first is that bad set on the split squat. This is a tough combination of exercises, calling for you to be holding a lot of weight in your hands for a lot of reps. Basically after I completed the set for my right leg, my hands were starting to give out. So I had that going against me as I moved to my left leg. Then I was having the worst time maintaining my balance, so with that and my grip giving out, I decided to end the set. When it came to the last set, I rested for about 15 seconds after working my right leg before moving to the left leg. I think this was a good strategy as I was able to complete the set.
The other item to note was the bicycle crunches. Where did those sets come from? After 3 previous weeks of struggling on this exercise, to start off by banging out a set of 26 just blew me away. I was even more surprised when I followed up with 2 sets of 15. I figured the first set was probably a fluke, but perhaps not.
So, off tomorrow night and then probably back on Friday, or perhaps Saturday.
In my mind, today was the big test. This was the workout that really set me off the last time I did it. So, given that the last couple of workouts were pretty good, I was looking to make a comeback of sorts on this one.
****************************** ******************* Alternating sets
Pull-ups, 4 X 8
Sets 1 - 4, no added weight, sets of 6, 5, 3, and 3
Superset 1
Weighted chin-up, 3 X 5
Sets 1 - 3, no weight added, sets of 4, 2, and 2
Lateral raise, 3 X 10
Sets 1 - 3, 15 lb DBs, completed all reps/sets
Superset 2
Bench press, 3 X 6
Sets 1, 125 lbs, completed all reps
Sets 2 - 3, 130 lbs, completed all reps/sets
Barbell curl, 3 X 8
Set 1, 60 lbs, completed 5 reps
Sets 2 - 3, 50 lbs, completed all reps/sets
Superset 3
Decline dumbbell triceps press, 3 X 8
Sets 1 - 3, 25 lb DBs, completed all reps/sets
Incline dumbbell curl, 3 X 12
Sets 1 - 3, 15 lb DBs, sets of 12, 8, and 12
****************************** ****************
I came away from this workout fairly pleased. I am noticing, however, that my biceps are lagging; I don't feel like I improve much (if at all) week to week in the exercises involving biceps. For example, last week I did 17 total reps of pull-ups, and again this week did the same number of total reps. The same for the chin-ups. I tried moving up on the barbell curl, but that proved futile, so I moved back to what I did last week and found that I'm still struggling. Don't get me wrong, I'm still lifting more weight on the curls than when I started, I guess I just thought I'd have progressed more.
LOL -- I realized this week that I've been doing the wrong exercise as a pair with the pull-ups. I assumed this was a vertical push/pull day, so I didn't really think about what a "neutral grip dumbbell press" really was, and so I was doing shoulder presses. Earlier this week I was looking at this workout on the Men's Fitness site and saw the picture for the DB press and realized I was supposed to be doing bench presses! Even so, I just stuck with what I've been doing. Personally, I think it makes more sense as a pair with the pull-ups, but of course I'm not an expert.
I did figure out, though, that it's not by biceps that are holding me back on the incline DB curls. It's my grip. After doing the decline triceps presses, my hands are just about to start cramping. Midway through the second set of curls, I realized that I'm supinating my wrists and that seems to require a lot more effort. So for the last set I just kept my palms facing out and this helped me complete the set.
One other thing -- even if I'm not progressing as far as more reps or higher weight, I have noticed that my endurance is increasing. A couple of weeks ago after I did this workout, I was completely wiped out. Last night, I felt great!
Try doing negatives on the reps you miss with the chinups. Use a box or something to get up to the top (jump if need be) then lower yourself slowly.
Biceps I find hard to move weight up on. Once I get to my 'limit' it can take ages to move that limit up. One reason I prefer compound exercises, I get to move the weight up more frequently [img]/images/graemlins/smile.gif[/img].
When my wrists have given my trouble on the incline dumbell curls, I've just switched to a hammer (neutral, palms facing each other) grip.
I've started doing the forearm work from this article to improve my grip: http://www.t-nation.com/findArticle.do?article=260chin2 other than the paper scrunching one. I tried it once and got nothing, and dont have a source of paper to keep screwing up [img]/images/graemlins/tongue.gif[/img].
Hey, thanks for the tips. I remember you mentioning the negatives the last time you posted, so I did go ahead and do them this time. I just forgot to put that in my log!
I'm really averse to change, so I guess that's probably (subconsciously) why I didn't think to change my grip until this last workout. I think I learned that supinating the wrists was the "right" way to do biceps curls, but as I think back on it, I'm pretty sure all they were saying was that it was a technique you can use to lift more weight. However, as I was young and impressionable, it stuck in my head that this was THE way to do them and anything else was wrong. Stupid me!
I haven't read through that whole article yet, but it looks like a good one. I've been wondering what other muscles I can work on to help improve my pull-ups/chin-ups, as I knew it must be more than a matter of just "practice practice practice."
Oh, you also commented on my diet in a previous post. I've really been trying to work on that this week, eating more veggies and turkey sandwiches and beef jerky. I think I'm still eating a lot of dairy. Is dairy in itself a bad thing? Or were you perhaps suggesting it's not enough variety of protein and other good-for-me stuff?
Alternating sets
Deadlift, 3 X 6
Sets 1 - 3, 175 lbs (my body weight, yay me!), completed all reps/sets
Side plank, 3 X 20 seconds per side
Sets 1 - 3, 15 lbs of weights on my hip, completed all reps/sets
Superset
Front squat, 4 X 8
Set 1, 85 lbs, completed all reps
Sets 2 - 4, 90 lbs, completed all reps/sets
Good mornings, 4 X 8
Set 1, 85 lbs, completed all reps
Sets 2 - 4, 90 lbs, completed all reps/sets
Tri-set
Overhead squat, 3 X 5
Sets 1 - 3, 70 lbs, completed all reps/sets
Dumbbell calf raise, 3 X 10 per leg
Sets 1 - 3, 50 lb DB, completed all reps/sets
Swiss-ball curl-up, 3 X 15
Sets 1 - 3, 25 lb plate on my chest, completed all reps/sets
****************************** *****************
I was pretty pleased with this workout. I was looking forward to adding weight to my deadlift, which I did. I can deadlift myself!! I know I had posted previously that I had deadlifted more, but I'm calling that into question; as I stated then, I don't think the bar I was using weighed 45 lbs.
I got through my front squats without feeling like I was going to collapse like last week. I screwed up on the first set, though, because I guess I just wasn't paying enough attention and only put 40 pounds of plates on the bar instead of 45. Oh well, not the worst thing that could happen.
My good mornings were a little weak today, I didn't feel like I was getting a deep enough bend at my hips.
Not much else of note on this one. A good workout that left me feeling great and ready to move on to a new challenge!
I know when I first started doing chinups, my stopping point was my grip. I was strong enough to lift more reps out, but I couldnt hold onto the bar anymore. Thats no longer the problem with me (although I still think I need to do a lot more grip/forearm work in general). I'm putting out 5x5 bodyweight chins now with good form. Ready to add weight. Problem is I could probably only do about 8-9 total chinups in a row. As well as starting to regularly do that grip workout a couple of times a week, I'm going to start doing the stage 2 chinup workout mentioned in that article as well. I'm going to have to move my workout plan around, but sat down on the weekend and worked out a good approach. I'd love to bang out 15-10 bodyweight chins.
As far as the diet goes, I dont really have a problem with dairy (some do, Berardi writes that the majority of people are allergic to it to some degree even if they dont realise it), it just seemed looking at your diet that you were using dairy options as replacements for other food. So where you had a yogurt I might have recommended almonds or some tuna or such. If you like it, keep eating it, just make sure you're covering the basics of protien and vegies as well.
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As well as starting to regularly do that grip workout a couple of times a week, I'm going to start doing the stage 2 chinup workout mentioned in that article as well.
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I might start doing that grip workout also. I might be going to a sporting goods store next weekend, so I will try to remember to look for the grips that were recommended. At some point I'd also like to try the stage 2 chinup routine, but that might have to wait until summer.
[ QUOTE ]
It just seemed looking at your diet that you were using dairy options as replacements for other food. So where you had a yogurt I might have recommended almonds or some tuna or such. If you like it, keep eating it, just make sure you're covering the basics of protien and vegies as well.
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Totally on board with the veggies. I've really ramped that up this week. I bought green peppers, radishes, and a head of cauliflower, spent about a half hour cutting it all up, then took a mixture of these as well as baby carrots to work and snacked on them throughout the day. Good stuff!
I usually have a couple handfuls of peanuts in the mid-morning. Although I like almonds, they are just too damned expensive. As you probably know, they are something like 2 - 3 times more expensive than peanuts.
I'll also see if I can add some tuna a couple of times a week. It's not my favorite food by itself, but I do like tuna salad sandwiches, although I know the mayonaisse won't do me any favors! I can eat it plain, though, not a big deal.
kaydubya\'s training log
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