z0mb13's workout journal

[gramboh]

One thing that might help, for chinups and pullups, rather than use the resistance machine, see if your gym has large elastic assistance bands. You loop them over the pullup handles and put one knee into the band. The benefit here is you still have to stabalize your body in space rather than resting your knees on a platform. The bands come in small/med/large resistance, so you can progress up to doing bodyweight pullup/chinups. I'm a larger guy (5'10 200) and have been training for about 7 months now, and before I was unable to do a single pullup/chinup, I can now do about 4 per set on pullup (widegrip) and 6 on chinup.

Also, I'd suggest moving up weight a bit in your squat if you are comfortable with the movement. Your heart should really be pounding at the end of a set and you should feel it in your legs the next day, especially if you are just starting out.

Good luck!

 

[z0mb13]

Originally posted by: gramboh
One thing that might help, for chinups and pullups, rather than use the resistance machine, see if your gym has large elastic assistance bands. You loop them over the pullup handles and put one knee into the band. The benefit here is you still have to stabalize your body in space rather than resting your knees on a platform. The bands come in small/med/large resistance, so you can progress up to doing bodyweight pullup/chinups. I'm a larger guy (5'10 200) and have been training for about 7 months now, and before I was unable to do a single pullup/chinup, I can now do about 4 per set on pullup (widegrip) and 6 on chinup.

Also, I'd suggest moving up weight a bit in your squat if you are comfortable with the movement. Your heart should really be pounding at the end of a set and you should feel it in your legs the next day, especially if you are just starting out.

Good luck!

hmm let me see if my gym has that.

Yeah definitely I need to add more weight to my squats.

 

[paulxcook]

Definitely up the weight on your squats. You should be able to deadlift the most, squat should be second strongest, and bench 3rd strongest. For example, for my last session I did deads for 325, squats at 275, and bench at 160. Granted, my bench is proportionally weaker than it should be, but the point is still that your strength of movements should be in that order. Chances are you can add some significant weight to your squats. Don't worry about not being able to stand back up if it's too heavy, that's what the catch pins are there for.

 

[Riverhound777]

I think he is doing fine. With the program he is doing, the weights will get up fast enough after a few weeks, no need to hurry. Technique is more important early on. I just started reading Starting Strength yesterday and I think i'm going to slow down my weight increases (10lbs to 5) and focus more on my form.

 

[paulxcook]

Originally posted by: Riverhound777
I think he is doing fine. With the program he is doing, the weights will get up fast enough after a few weeks, no need to hurry. Technique is more important early on. I just started reading Starting Strength yesterday and I think i'm going to slow down my weight increases (10lbs to 5) and focus more on my form.

If x < y, lifting x amount of weight for 3x5 when you could lift y amount of weight for 3x5, both with correct form, is a waste of time. I understand what you're saying, but any normal person should be able to squat more than bench while maintaining good form.

 

[KoolDrew]

Just make sure not to increase weight too fast. Increasing by 5-10 pounds is good, I wouldn't really increase more than that though. Eventually you may only be able to add 5 pounds every other workout.

 

[z0mb13]

Wednesday 3/27/08: Workout B
Squat 95. For first two reps I added 10 pounds, but realized that I can still add more, thus added another 10 pounds to the remaining 3 sets.

Overhead press: 40. I think something was wrong with my from, so I dropped the weight so I can press without the help of my lower body.

Deadlift: how much does the bar used for bicep curls weight? I used 35 pounds on each side.

 

[Riverhound777]

Originally posted by: z0mb13
Wednesday 3/27/08: Workout B
Squat 95. For first two reps I added 10 pounds, but realized that I can still add more, thus added another 10 pounds to the remaining 3 sets.

Overhead press: 40. I think something was wrong with my from, so I dropped the weight so I can press without the help of my lower body.

Deadlift: how much does the bar used for bicep curls weight? I used 35 pounds on each side.

Olympic curl bar weighs 25lbs, so that would be 95.

 

[z0mb13]

Originally posted by: Riverhound777

Originally posted by: z0mb13
Wednesday 3/27/08: Workout B
Squat 95. For first two reps I added 10 pounds, but realized that I can still add more, thus added another 10 pounds to the remaining 3 sets.

Overhead press: 40. I think something was wrong with my from, so I dropped the weight so I can press without the help of my lower body.

Deadlift: how much does the bar used for bicep curls weight? I used 35 pounds on each side.

Olympic curl bar weighs 25lbs, so that would be 95.

lol I guess thats why the deadlift was so easy.. need to add more next time.

 

[KoolDrew]

Originally posted by: z0mb13
Wednesday 3/27/08: Workout B
Squat 95. For first two reps I added 10 pounds, but realized that I can still add more, thus added another 10 pounds to the remaining 3 sets.

Overhead press: 40. I think something was wrong with my from, so I dropped the weight so I can press without the help of my lower body.

Deadlift: how much does the bar used for bicep curls weight? I used 35 pounds on each side.

Maybe I missed it, but why are you using a curl bar for deadlifts?

 

[z0mb13]

Originally posted by: KoolDrew

Originally posted by: z0mb13
Wednesday 3/27/08: Workout B
Squat 95. For first two reps I added 10 pounds, but realized that I can still add more, thus added another 10 pounds to the remaining 3 sets.

Overhead press: 40. I think something was wrong with my from, so I dropped the weight so I can press without the help of my lower body.

Deadlift: how much does the bar used for bicep curls weight? I used 35 pounds on each side.

Maybe I missed it, but why are you using a curl bar for deadlifts?

because usually the curl bar is not used in my gym. Is there something wrong with using curl bar? I thought its the same thing? (as long as u add more weight)

 

[KoolDrew]

I guess it may be fine at first, but you're going to hit a ceiling very quickly and it may cause some problems with your hands and wrists with any serious weight on there. I'd definitely suggest trying to use the barbell for deadlifts.

 

[z0mb13]

Saturday 3/30/08: Workout A
Squat 100
Benchpress 80.
Barbell Row: 75.

I think I have shitty form on my squat.. I am afraid that I am doing half squats, need to improve my form

 

[MegaVovaN]

Originally posted by: z0mb13
Saturday 3/30/08: Workout A
Squat 100
Benchpress 80.
Barbell Row: 75.

I think I have shitty form on my squat.. I am afraid that I am doing half squats, need to improve my form

Got a camera? Even a cell phone cam? Set it up to record your set of squats.

 

[z0mb13]

Monday 3/31/08: Workout B
Squat: I went back to bar only, then added 10 pounds on each side to focus on good form
Overhead press: 45.
Deadlift: 105

 

[z0mb13]

Wednesday 4/2/08: Workout A
Squat 95
Benchpress 65.
Barbell Row: 95.

Friday 4/4/08: Workout B
Squat: 100
Overhead press: 50
Deadlift: 125

 

[z0mb13]

Tuesday 4/8/08: Workout A
Squat 105
Benchpress 75.
Barbell Row: 100.

 

[z0mb13]

Thursday 4/10/08: Workout B
Squat: 110
Overhead press: 55
Deadlift: 135

 

[z0mb13]

Saturday 4/12/08: Workout A
Squat 95 (tried to do proper form)
Benchpress 75.
Barbell Row: 75.