z0mb13's workout journal

[z0mb13]

So I have always been a weakling since I was a kid, maybe it was due to bad genes, but my strength and endurance are always worse than my peers.

So after reading a thread about Stronglifts5x5 I have now decided to fix that problem.

Data: 27 yo Asian Male. 69 Kg. 172 cm.

Goal: gain strength, improve my overall health and fitness, gain more energy for daily activities, and obviously look good!

Workout routine: Three days a week alternating between two workouts (workout A and B) according to the stronglifts 5x5 program.

Workout A: Squat 5x5, Bench Press 5x5, Barbell Row 5x5, Dips 3xF

Workout B: Squat 5x5, Overhead Press 5x5, Deadlift 1x5, Pullups/chinups 3xF

I will keep updating this thread, as a progress tracking tool and also to keep me spirited to continue on with the program

Workout log starts here:---------------------------------------------------------------------------

Friday 3/14/08: since I was starting out, I need to learn the proper form of these exercises so I started with no/low weight

Workout A:
Squat: barbell only, no weight (45).
Benchpress 65.
Barbell Row: 45.
Dips: I used a dips assistance machine, the idea is to keep lowering the assistance level each time.

Monday 3/17/08: Workout B
Squat 55
Overhead press: 40
Deadlift: 20.
Pullups/Chinups: used assitance machine.

 

[KoolDrew]

Good luck. You should have no problems making progress with that routine if you work at it. Just remember to start light and work on form. I'd actually highly suggest buying the Starting Strength book by Mark Rippetoe for help on that.

 

[paulxcook]

Good stuff, man. Congrats on choosing to change yourself for the better. If we get more people posting their workout journals I'll probably start keeping mine up to date again.

 

[Riverhound777]

Good luck, I'm in a similar situation. I just ordered Starting Strength from Amazon. But my main concern is learning the form without someone teaching me. Will reading the book be enough? Since I plan on working out around 1pm, everyone else I know is at work. I worry that I may think I'm doing it right, but may be doing it completely wrong and hurt myself, especially with the dead-lifts and my back.

 

[paulxcook]

Originally posted by: Riverhound777
Good luck, I'm in a similar situation. I just ordered Starting Strength from Amazon. But my main concern is learning the form without someone teaching me. Will reading the book be enough? Since I plan on working out around 1pm, everyone else I know is at work. I worry that I may think I'm doing it right, but may be doing it completely wrong and hurt myself, especially with the dead-lifts and my back.

1: reading the book will be enough for all but the power clean, probably. There are some good videos on youtube that demonstrate all the exercises if you need them.

2: do you have a video camera? If you record yourself doing the lifts with low weight (so you can focus on form), and later with heavier weight (so you have to push yourself), some on here can critique. And there are other forums such as WBB that would probably give you deeper feedback.

 

[z0mb13]

Wednesday 3/20/08: workout A
Squat 65
Benchpress: 75
Barbell row: 50

 

[KoolDrew]

Keep in mind that a typical barbell weighs 45 pounds. So rather than putting down 20 for squats put down 65 (20 + 45).

 

[z0mb13]

Originally posted by: KoolDrew
Keep in mind that a typical barbell weighs 45 pounds. So rather than putting down 20 for squats put down 65 (20 + 45).

oh wow I didnt know people include the barbell weight..

thanks for the tip

 

[paulxcook]

So, how'd it feel? Like it?

 

[z0mb13]

Originally posted by: paulxcook
So, how'd it feel? Like it?

well my thighs were sore the first couple of workout sessions, but now its not anymore

I like it... its easy and fast.. I can get in and out (including shower, sauna) in about an hour

I already gained 1 or 2 pounds, I hope those are from muscle gains!

 

[z0mb13]

Friday 3/21/08: Workout B
Squat 70
Overhead press: 50
Deadlift: 60

 

[SociallyChallenged]

Originally posted by: z0mb13
Friday 3/21/08: Workout B
Squat 70
Overhead press: 50
Deadlift: 60

How is your form? I would say you could safely start moving your weight up to a bit higher numbers, especially for squat and DL. Obviously, form is important, but you also want to be challenging yourself. It's not supposed to feel like a walk in the park

 

[z0mb13]

Originally posted by: SociallyChallenged

Originally posted by: z0mb13
Friday 3/21/08: Workout B
Squat 70
Overhead press: 50
Deadlift: 60

How is your form? I would say you could safely start moving your weight up to a bit higher numbers, especially for squat and DL. Obviously, form is important, but you also want to be challenging yourself. It's not supposed to feel like a walk in the park

Hmm I really think I need to work on my form, especially for overhead press

yeah I will try to add more weight for the squat. Today I did not feel like I did a lot (no soreness)

 

[paulxcook]

Originally posted by: z0mb13

Originally posted by: SociallyChallenged

Originally posted by: z0mb13
Friday 3/21/08: Workout B
Squat 70
Overhead press: 50
Deadlift: 60

How is your form? I would say you could safely start moving your weight up to a bit higher numbers, especially for squat and DL. Obviously, form is important, but you also want to be challenging yourself. It's not supposed to feel like a walk in the park

Hmm I really think I need to work on my form, especially for overhead press

yeah I will try to add more weight for the squat. Today I did not feel like I did a lot (no soreness)

OH press shouldn't be too hard. Just keep your legs still and press the weight over your head. Squat will get harder to maintain form on as the weight increases.

 

[SociallyChallenged]

Right click and save.. This is a CF form video on your press should look. You want to push your head through at the end and make sure your shoulders are completely activated before you go for another rep.

 

[KoolDrew]

Originally posted by: paulxcook

Originally posted by: z0mb13

Originally posted by: SociallyChallenged

Originally posted by: z0mb13
Friday 3/21/08: Workout B
Squat 70
Overhead press: 50
Deadlift: 60

How is your form? I would say you could safely start moving your weight up to a bit higher numbers, especially for squat and DL. Obviously, form is important, but you also want to be challenging yourself. It's not supposed to feel like a walk in the park

Hmm I really think I need to work on my form, especially for overhead press

yeah I will try to add more weight for the squat. Today I did not feel like I did a lot (no soreness)

OH press shouldn't be too hard. Just keep your legs still and press the weight over your head. Squat will get harder to maintain form on as the weight increases.

And don't bend your back to the point that it becomes more of a bench press than an OH press.

 

[z0mb13]

Originally posted by: KoolDrew

Originally posted by: paulxcook

Originally posted by: z0mb13

Originally posted by: SociallyChallenged

Originally posted by: z0mb13
Friday 3/21/08: Workout B
Squat 70
Overhead press: 50
Deadlift: 60

How is your form? I would say you could safely start moving your weight up to a bit higher numbers, especially for squat and DL. Obviously, form is important, but you also want to be challenging yourself. It's not supposed to feel like a walk in the park

Hmm I really think I need to work on my form, especially for overhead press

yeah I will try to add more weight for the squat. Today I did not feel like I did a lot (no soreness)

OH press shouldn't be too hard. Just keep your legs still and press the weight over your head. Squat will get harder to maintain form on as the weight increases.

And don't bend your back to the point that it becomes more of a bench press than an OH press.

my gym has a press setup where u can sit, is this good? or should I be standing?

 

[KoolDrew]

Originally posted by: z0mb13

Originally posted by: KoolDrew

Originally posted by: paulxcook

Originally posted by: z0mb13

Originally posted by: SociallyChallenged

Originally posted by: z0mb13
Friday 3/21/08: Workout B
Squat 70
Overhead press: 50
Deadlift: 60

How is your form? I would say you could safely start moving your weight up to a bit higher numbers, especially for squat and DL. Obviously, form is important, but you also want to be challenging yourself. It's not supposed to feel like a walk in the park

Hmm I really think I need to work on my form, especially for overhead press

yeah I will try to add more weight for the squat. Today I did not feel like I did a lot (no soreness)

OH press shouldn't be too hard. Just keep your legs still and press the weight over your head. Squat will get harder to maintain form on as the weight increases.

And don't bend your back to the point that it becomes more of a bench press than an OH press.

my gym has a press setup where u can sit, is this good? or should I be standing?

Do them standing.

 

[bGIveNs33]

Originally posted by: KoolDrew

Originally posted by: z0mb13

Originally posted by: KoolDrew

Originally posted by: paulxcook

Originally posted by: z0mb13

Originally posted by: SociallyChallenged

Originally posted by: z0mb13
Friday 3/21/08: Workout B
Squat 70
Overhead press: 50
Deadlift: 60

How is your form? I would say you could safely start moving your weight up to a bit higher numbers, especially for squat and DL. Obviously, form is important, but you also want to be challenging yourself. It's not supposed to feel like a walk in the park

Hmm I really think I need to work on my form, especially for overhead press

yeah I will try to add more weight for the squat. Today I did not feel like I did a lot (no soreness)

OH press shouldn't be too hard. Just keep your legs still and press the weight over your head. Squat will get harder to maintain form on as the weight increases.

And don't bend your back to the point that it becomes more of a bench press than an OH press.

my gym has a press setup where u can sit, is this good? or should I be standing?

Do them standing.

Do an overhead press standing?? Do you mean with your ass off the chair or no chair at all?? I have never seen someone do an OH standing by themselves.

 

[KoolDrew]

...

Originally posted by: SociallyChallenged
Right click and save.. This is a CF form video on your press should look. You want to push your head through at the end and make sure your shoulders are completely activated before you go for another rep.

IMO, anything that can be done standing, should be done standing.

 

[SociallyChallenged]

Originally posted by: KoolDrew
...

Originally posted by: SociallyChallenged
Right click and save.. This is a CF form video on your press should look. You want to push your head through at the end and make sure your shoulders are completely activated before you go for another rep.

IMO, anything that can be done standing, should be done standing.

Yeah, always standing. I don't like the thought of sitting down while having weight above my head. I can't shift my weight to balance or ditch the weight if I need to. It also strengthens the core stabilizers.

 

[paulxcook]

This is nearly sacreligious, but when the squat racks aren't in use at my gym (which is most of the time), I use them for standing OH press. It's easy to put a barbell up at the right height, add weight, unrack and press it. If someone needed the rack for actual squatting I would move, since that's what it's for. But few people besides me ever squat at my gym, so it's never been an issue.

 

[SociallyChallenged]

Originally posted by: paulxcook
This is nearly sacreligious, but when the squat racks aren't in use at my gym (which is most of the time), I use them for standing OH press. It's easy to put a barbell up at the right height, add weight, unrack and press it. If someone needed the rack for actual squatting I would move, since that's what it's for. But few people besides me ever squat at my gym, so it's never been an issue.

Lol, you bastage You only THINK that people don't need to use it I kid, I kid. Although I've never done it, I can understand that a lot of gyms have nearly unused squat racks. However, the squat racks are almost hard to get to here at my school's gym. There are three of them (technically 2 and a shrug rack that doubles for squats) and they're almost always taken. It's a pain in the butt on squat days.

 

[z0mb13]

Originally posted by: SociallyChallenged

Originally posted by: paulxcook
This is nearly sacreligious, but when the squat racks aren't in use at my gym (which is most of the time), I use them for standing OH press. It's easy to put a barbell up at the right height, add weight, unrack and press it. If someone needed the rack for actual squatting I would move, since that's what it's for. But few people besides me ever squat at my gym, so it's never been an issue.

Lol, you bastage You only THINK that people don't need to use it I kid, I kid. Although I've never done it, I can understand that a lot of gyms have nearly unused squat racks. However, the squat racks are almost hard to get to here at my school's gym. There are three of them (technically 2 and a shrug rack that doubles for squats) and they're almost always taken. It's a pain in the butt on squat days.

good thing the squat rack in my gym is rarely used. However it has an overhead cage thingie so I dont think I can use it for overhead presses.

 

[z0mb13]

Monday 3/24/08: Workout A
Squat 75
Benchpress 75.
Barbell Row: 55.

I think I need to increase my squat by 10 pounds, today I didnt feel that I got a solid workout.

The benchpress on the other hand was really hard to do... damn maybe its because I have puny hands and pecs..