Stenno's Log

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Stenno
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Stenno's Log

#1 Postby Stenno » Fri Jan 15, 2010 4:54 pm

So here goes:-

Stats
Height: 1.83cm
Weight: 80kg
age: 28

I've been working out for 3-4 months off and on. Everytime I go mind I've been doing the same stuff i.e. there is no Plan B! :?

Pull Down 60Kg 3x6
Row 47.5kg 3x6
Hip Abduction 55Kg 3x20
Hip Abduction 35Kg 3x20
Plank 60 secs x2
Squat 20Kg
Shoulder Press 22.5Kg per arm 3x6
Chest Press 20Kg per arm 3x6
Bar Curls 25Kg 3x6
Dumbbell Forearms 10Kg
Dumbbell Curl/Rev 10Kg
Situps 3x20
Bike/Treadmill 30mins
Seated Leg Press 100Kg 3x8
+ a few other bits

I usually find it takes me 72hrs to recover i.e. if I go on the monday I have to wait till Thursday before going again.

However, for the start of this log I'm going to try the Strong Lifts 5x5 beginner program.

I'll keep you posted :)

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Re: Stenno's Log

#2 Postby lobsteriffic » Fri Jan 15, 2010 4:57 pm

Stronglifts is a good program - best of luck to you!

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Stenno
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Re: Stenno's Log

#3 Postby Stenno » Sun Jan 17, 2010 4:37 pm

My thighs were still a tad tender today from upping my seated leg press weight by 25% the other day (silly I know) plus my forearms are hurting still. I have very skinny forearms, I'm very concious of them in fact and try to hide them most of the time. I almost feel that as I try to lift more weight, although my biceps/triceps etc can handle it, my forearms can't. It's like I've got stress fractures in them or something :?

Anyway today I just ran for an hour and then hit the sauna.

Back to weights on Tuesday.

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Re: Stenno's Log

#4 Postby Stenno » Tue Jan 19, 2010 3:12 pm

So day one of the Strong Lifts 5x5 beginner program.

I had the day off work for my nan's funeral so I hit the gym in the morning. Was nice and quiet which was great to try all this for the first time. I think I might struggle in future as the gym is a busy place in the evenings, especially at this time of year. We shall see.

Squat: 35kg 5x5
Bench Press: 40Kg 5x5
Inverted Rows: 10-10-10
Push Ups: 10-10-10
Reverse Crunch: 12-10-8 (5Kg Counter Weight)

So some embarassing weights above but I want to start off and learn things the right way plus I'm wary of not having anyone to spot for me etc. Need to get some flat footwear for the squats too as I felt very unsteady in my running shoes.

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Re: Stenno's Log

#5 Postby Veganluv » Tue Jan 19, 2010 3:30 pm

sorry for the loss of your Nan

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Re: Stenno's Log

#6 Postby Stenno » Tue Jan 19, 2010 4:06 pm

Thanks hun :)

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Re: Stenno's Log

#7 Postby chewybaws » Thu Jan 21, 2010 9:53 am

Stenno wrote:So some embarassing weights above but I want to start off and learn things the right way plus I'm wary of not having anyone to spot for me etc. Need to get some flat footwear for the squats too as I felt very unsteady in my running shoes.


Yeah, you're best starting with low weights and not getting tempted to go up in increments more than 2.5kg (5kg for deadlift initially). Before you get suitable footwear in the meantime you'd be better taking your running shoes off and doing it barefoot (dunno if gyms allow this).

Remember and do the bodyweight exercises to failure in all 3 sets. There's no point stopping at a certain number when you can handle more. Plus when you can get to about 15 reps in your first set of push-ups stronglifts recommends you switch over to dips (they're easier to add weight to). With inverted rows after you can do about the same with your feet elevated you'd be as well switching over to barbell rows. Both of these will make you much stronger and will assist your other exercises.

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Re: Stenno's Log

#8 Postby Stenno » Thu Jan 21, 2010 1:03 pm

Cheers for the advice Chewy!

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Re: Stenno's Log

#9 Postby Stenno » Thu Jan 21, 2010 6:30 pm

Tonight sucked. There are just SO many new people at the gym, it being January and all. I couldn't get on the rack. Lots of numbskulls with no gym etiquette etc *humph*

Couldn't get to do the Plan B of StongLifts 5x5 Beginner tonight in full.

Treadmill: 20mins

Squat: 0
Overhead Press: 0 However used the shoulder press machince 60Kg 5x5
Deadlift: 45kg 5x5
Pull Ups/Chin Ups: 0 (Completely forgot about these)
Prone Bridges: 60secs x3

Plus...
Hip Abduction <> : 55kg 3x20
Hip Abduction >< : 35kg 3x20
Seated leg press: 85kg 5x5
Front Pulldown: 90kg 5x5

Might start going to the gym in the morning before work, see if it is any quieter.

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Re: Stenno's Log

#10 Postby Stenno » Sun Jan 24, 2010 5:20 pm

Sunday afternoon and the gym wasn't as busy this time thank goodness.

Cycle: 10 mins
Treadmill: 10 mins

The StrongLifts 5×5 Program - Workout A
Squat: 40kg 5x5
Bench Press: 45kg 5x5
Inverted Rows: 10,10,10
Push-ups: 10,9,8
Reverse Crunch: 3x12

Dead lift: 50kg 5x5

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Re: Stenno's Log

#11 Postby Stenno » Wed Jan 27, 2010 4:56 pm

Treadmill: 20 mins

The StrongLifts 5×5 Program - Workout A.....B
Squat: 42.5kg 5x5
Bench Press: 45kg 5x5
Chinups: 6,5,6
Prone Bridge: 60secs x 3
Reverse Crunch: 12,6,6

+

Pulldown: 60kg 5x5
Row: 47.5kg 5x5
Seated Leg Press 80-100kg 5x5

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Re: Stenno's Log

#12 Postby Stenno » Sat Jan 30, 2010 2:11 pm

Short on time today due to supporting my rugby team in an away game...

X-Trainer: 10 mins

The StrongLifts 5×5 Program - Workout A.....B
Prone Bridge: 60,60,30sec
Squat: 40-50kg 5x5
Inverted Rows: 10,10,10
Dead Lift: 40-50kg 5x5
Overhead Press: 50kg 5x5 (using the shoulder press machine)

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Re: Stenno's Log

#13 Postby Stenno » Tue Feb 02, 2010 5:40 pm

Had one of those depressed days today where you feel like you're never gonna get big etc so probably did more than necessary...

Treadmill: 30 mins

The StrongLifts 5×5 Program - Workout A.....B... kinda
Squat: 40-50kg 5x5
Overhead Press: 55kg 5x5 (using the shoulder press machine)
Pulldown (closed hand): 60kg 5x5
Pulldown (open hand independant): 40kg 5x5
Row: 47.5kg 5x5
Bench Press: 40kg 5x5
Seated Leg Press: 100kg 5x5
Reverse Crunch: 4kg 12,10,8

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Re: Stenno's Log

#14 Postby chewybaws » Fri Feb 05, 2010 4:48 pm

Hey man just checking in!

Where did all these machine and cable exercises come from? Machine ain't no replacement for overhead press. Leg press ain't a replacement for squats. Near are pulldowns for pull-ups.

Put enough weight on your Squats so you wouldn't be able to bear a single leg press :) If you keep adding weight to the main lifts you'll prob find you won't have the energy or time for the other exercises. Especially squats/deads. Get that bar loaded!

You've got a decent work set of chins there. If they don't feel like enough, at the end of your 3xF, jump up and do negatives, 10 reps, lower yourself as slowly as you can. It'll kill you! Don't drop your arms for the whole time either ;) Same for pull-ups.


How's the diet? eating enough?

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Re: Stenno's Log

#15 Postby Stenno » Sat Feb 06, 2010 5:32 am

Hey Chewy!

hehe yeah you're right, I know! I keep thinking about finding a new gym because the weights section at mine only has one rack so it's a struggle to get on it! The machines are often free! But like you say, I will up the weight asap!

As for the pull ups etc don't get me wrong, my technique isn't perfect, I'm not doing full extensions at the bottom! I'll give the jump ups and negatives a go though!

As for diet, not much has changed. I've been trying to break my meals up and eat more moderately but more frequently through out the day. Need to get the diet sorted out.

Gonna have to stick to some press ups and sit ups for now as I had some verucas frozen off yesterday so I'm limping all over the place.

Hope you're having a good weekend!


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