scootermaster
Platinum Member
So, the backstory (feel free to skip this part if you're just looking for the numbers):
I'm 30. I'm a little over 6'4" (without shoes) and I weigh somewhere between 205 and 210 (hard to tell with inaccurate scales/clothes). I would guesstimate my body fat at between 13% and 18%. I've been lifting pretty consistantly for 3+ years. Off and on (in 6+ month intervals, not in terms of weeks, but more like 7 months lifting, 2 months not, etc) for another 2+ years before that.
My workout routine, previously, consisted of something like this (with various modifications):
Back/Bi's
Pendlay rows (this used to be either a dumbell row, or a hammer row machine)
Wide grip pullups (usually assisted, lately not, going suuuuuper slow).
Barbell curl (straight bar with a drop set before that)
zotman curls (for forarms)
abs (ab crunch machine, for example)
Chest/tris:
Bench press (often dumbells, lately more bar)
incline press (almost exclusively dumbells)
ball dips (with extra weight, heels on ball)
tricep iso (skull crushers, cable pulldowns, close-grip benchpress, arm kickbacks. I'd usually go about 2 months doing one and then switch)
abs (leg lifts)
shoulders
Shoulder press (dumbell, seated)
arm raises (lately, up, out and then back down)
shrugs
rear delt (either on a pec deck, or lately with dumbells leaning over)
abs (side bends)
In preparation for SS I cut all the iso stuff out of shoulder day, and for about 6 weeks added leg press and weighted lunges, to get my legs back in the loop.
Other notes: I started SS about four months ago, and promptly got a hemorrhoid from squatting, so I took about 2.5 months off, doing a weird hybrid (mostly just bench press, pendlay rows, overhead press, and leg exercises) while I let my ass heal and stuff. But it's time to get back into it, now that I'm done with traveling (transcontinental flights + hemorrhoids = bad).
Goals: Ideally, I'd like to be at around 215, 218 with 10-12% bodyfat. Aw hell, make it 10%. That seams not too unreasonable for my height, although the 10% thing might be a struggle (I have some "extra" around my waist. You'll see in pics). I don't want to get huge. It took me roughly three years to go from "skinny" (the guy I was the first 25 years of my life) to "skinny guy with some musle" to I guess what I am now, which is "athletic/toned" guy. I'd like to take that next step to just flat-out, "hot body". It sucks being in the 95th percentile of bodies, because it makes you want to be in the 98th!!! And living in the part of Los Angeles that I do, that last 2 or 3% are all right here, on the beach, kicking my ass at volleyball. So I gotta go get 'em!
Diet/Supplements I eat pretty well, but I don't likely eat enough. I [usually] take 2 shakes a day, each with water and two scoops of ON Whey. I did a 12 week course of CellMass (creatine) last August-October, and it did seem to work. I was at 212 when I finished, which is the heaviest I've ever been in my life. And it did put some weight on my lifts. I will likely start that again sometime soon (after a month or so of SS if I'm feeling comfortable with it. Since I hate cario (see below) I'm deathly afraid of getting fat (since to me, it'd be much easier to just watch what I eat now, then actually get fat, and have to work it off). As a result, I keep my fat intake pretty minimal, but at a cost of calories I probably need to get "bigger". I'm trying to work on this the right way, but I doubt I could eat 3500+ "clean" calories, and there's a mental block there that won't let me just eat "whatever" without worrying about it.
Cardio:I'm skinny by nature, and putting on weight is tough for me. Which is why I hate doing cardio. Actually, I hate doing cardio because I hate doing cardio, but I justify not doing it because I don't want to get re-skinny.😀 At any rate, I will have to do cario at some point.
So here we go!
Wednesday, April 9th:
Starting Strength Week 1, Day 1 (Workout B)
Squats
Warmup x 5 @ bar
3x5 @ 75. Don't laugh. I'm taking it easy, trying to not, uh, hurt my ass again. I'm SUPER paranoid about my form now, and stuff. I tried to drive through the heels, and I did the whole breathing thing, not exhaling to the end of the motion. These were actually not super easy. (For reference, the set that I distinctly remember struggling on, and that likely caused the hemorrhoid was at like 125 or thereabouts. So this isn't a bad starting point)
Pendlay rows
Warmup x 5 @ 75
3x5 @ 95. These were too easy. Will go up 10 pounds next week. (For reference, I've done sets at 135 before, so I'll probably go up 10 next time, and perhaps 5 after that. We'll see). I want a video of me doing this, as I'm good at keeping my shoulders level, but it's hard to focus on that and not opening up your hips at the same time, and I want to make sure I have both under control.
Press
Warmup x 5 @ 90
3x5 @ 105. These were difficult. I finished them all though. I'd been doing 3x10 at 90 pretty decently, so it was hard to find the right starting point. I might have started lighter. Not sure if I should go up 5 pounds (total) next time, which I can probably do, or if I should go back down, and then go up.
Abs
Crunch Machine
3x10 @ 70. Felt good. Focused on the contractions, not the motion.
So there you have it! One workout in the books. Deathly afraid of deadlifts tomorrow.
In our next thrilling episode, you'll say to yourself "What the fuck? He can bench that, but can't squat 100 pounds?!" Tune in Friday!
"Before" pictures, and an end to the mystery and suspense of "Who is Scootermaster" coming soon!
I'm 30. I'm a little over 6'4" (without shoes) and I weigh somewhere between 205 and 210 (hard to tell with inaccurate scales/clothes). I would guesstimate my body fat at between 13% and 18%. I've been lifting pretty consistantly for 3+ years. Off and on (in 6+ month intervals, not in terms of weeks, but more like 7 months lifting, 2 months not, etc) for another 2+ years before that.
My workout routine, previously, consisted of something like this (with various modifications):
Back/Bi's
Pendlay rows (this used to be either a dumbell row, or a hammer row machine)
Wide grip pullups (usually assisted, lately not, going suuuuuper slow).
Barbell curl (straight bar with a drop set before that)
zotman curls (for forarms)
abs (ab crunch machine, for example)
Chest/tris:
Bench press (often dumbells, lately more bar)
incline press (almost exclusively dumbells)
ball dips (with extra weight, heels on ball)
tricep iso (skull crushers, cable pulldowns, close-grip benchpress, arm kickbacks. I'd usually go about 2 months doing one and then switch)
abs (leg lifts)
shoulders
Shoulder press (dumbell, seated)
arm raises (lately, up, out and then back down)
shrugs
rear delt (either on a pec deck, or lately with dumbells leaning over)
abs (side bends)
In preparation for SS I cut all the iso stuff out of shoulder day, and for about 6 weeks added leg press and weighted lunges, to get my legs back in the loop.
Other notes: I started SS about four months ago, and promptly got a hemorrhoid from squatting, so I took about 2.5 months off, doing a weird hybrid (mostly just bench press, pendlay rows, overhead press, and leg exercises) while I let my ass heal and stuff. But it's time to get back into it, now that I'm done with traveling (transcontinental flights + hemorrhoids = bad).
Goals: Ideally, I'd like to be at around 215, 218 with 10-12% bodyfat. Aw hell, make it 10%. That seams not too unreasonable for my height, although the 10% thing might be a struggle (I have some "extra" around my waist. You'll see in pics). I don't want to get huge. It took me roughly three years to go from "skinny" (the guy I was the first 25 years of my life) to "skinny guy with some musle" to I guess what I am now, which is "athletic/toned" guy. I'd like to take that next step to just flat-out, "hot body". It sucks being in the 95th percentile of bodies, because it makes you want to be in the 98th!!! And living in the part of Los Angeles that I do, that last 2 or 3% are all right here, on the beach, kicking my ass at volleyball. So I gotta go get 'em!
Diet/Supplements I eat pretty well, but I don't likely eat enough. I [usually] take 2 shakes a day, each with water and two scoops of ON Whey. I did a 12 week course of CellMass (creatine) last August-October, and it did seem to work. I was at 212 when I finished, which is the heaviest I've ever been in my life. And it did put some weight on my lifts. I will likely start that again sometime soon (after a month or so of SS if I'm feeling comfortable with it. Since I hate cario (see below) I'm deathly afraid of getting fat (since to me, it'd be much easier to just watch what I eat now, then actually get fat, and have to work it off). As a result, I keep my fat intake pretty minimal, but at a cost of calories I probably need to get "bigger". I'm trying to work on this the right way, but I doubt I could eat 3500+ "clean" calories, and there's a mental block there that won't let me just eat "whatever" without worrying about it.
Cardio:I'm skinny by nature, and putting on weight is tough for me. Which is why I hate doing cardio. Actually, I hate doing cardio because I hate doing cardio, but I justify not doing it because I don't want to get re-skinny.😀 At any rate, I will have to do cario at some point.
So here we go!
Wednesday, April 9th:
Starting Strength Week 1, Day 1 (Workout B)
Squats
Warmup x 5 @ bar
3x5 @ 75. Don't laugh. I'm taking it easy, trying to not, uh, hurt my ass again. I'm SUPER paranoid about my form now, and stuff. I tried to drive through the heels, and I did the whole breathing thing, not exhaling to the end of the motion. These were actually not super easy. (For reference, the set that I distinctly remember struggling on, and that likely caused the hemorrhoid was at like 125 or thereabouts. So this isn't a bad starting point)
Pendlay rows
Warmup x 5 @ 75
3x5 @ 95. These were too easy. Will go up 10 pounds next week. (For reference, I've done sets at 135 before, so I'll probably go up 10 next time, and perhaps 5 after that. We'll see). I want a video of me doing this, as I'm good at keeping my shoulders level, but it's hard to focus on that and not opening up your hips at the same time, and I want to make sure I have both under control.
Press
Warmup x 5 @ 90
3x5 @ 105. These were difficult. I finished them all though. I'd been doing 3x10 at 90 pretty decently, so it was hard to find the right starting point. I might have started lighter. Not sure if I should go up 5 pounds (total) next time, which I can probably do, or if I should go back down, and then go up.
Abs
Crunch Machine
3x10 @ 70. Felt good. Focused on the contractions, not the motion.
So there you have it! One workout in the books. Deathly afraid of deadlifts tomorrow.
In our next thrilling episode, you'll say to yourself "What the fuck? He can bench that, but can't squat 100 pounds?!" Tune in Friday!
"Before" pictures, and an end to the mystery and suspense of "Who is Scootermaster" coming soon!
