Hello, let's go!

[Worcestershire]

This is my second journal, you can find my previous (short) one here:

http://forum.bodybuilding.com/showth...ust+kidding%29

As a quick debrief, I started out somewhere in August as a tiny little thing and have spent the last five or so months trying to remedy that. While I have made some progress, I'm definitely just at the beginning end of lifting, so I'm starting an intro level program and concentrating on getting my lifts on a solid upward trajectory.

I'm starting off with Babylover's Starting Strength and may transition to a basic upper/lower split as I go along. My weights will be fairly light at first so I can focus on form.

Anyone is welcome to post, and I appreciate feedback

[tina722]

You know I'm in.

Do you have the link to babylovers SS? I know I read it, but can't seem to find it anymore.

[Worcestershire]

Workout 1: B day

Warmup

Squat
1x10 45lbs
1x5 65lbs
1x5 75lbs
3x5 80lbs

Overhead Press (dumbbells)
1x10 30lbs
3x5 40lbs

Deadlift
1x5 95lbs
1x5 115lbs

Assisted Dips
3x5 -40lbs

treadmill: 10 minutes @ 3.5mph 15%

stretching and foam rolling


I started today with the B workout since I did legs on Friday and upper body on Saturday, and I figured I'd give my arms a rest before jumping onto bench and chin ups. For the squats, I slowed down getting out of the hole, but I wasn't killing myself by any means: probably around moderate difficulty, easy enough that I was able to really keep an eye on my form. I made sure to go below parallel, something I haven't done in the past, so that's a plus.

I used dumbbells for the OHP because I'm under the 45lb barbell weight, and there isn't anything else that would work. They were fairly challenging, but I figure I'll just jump to the barbell next time. OHPs have been one of the things I've gotten stuck on in the past, so hopefully I'll finally be able to progress.

Deadlifts were pretty straight forward, and not hard. I didn't even have to use mixed grip, but I'm sure I will in the future when I get up to heavier (for me) weights.

Dips were fine, although my biceps were still sore from Saturday.

I'll post my calories/macros after I finish eating for the day.

Edit: 2098 calories: 232 Carbs / 160 Protein / 78 Fat

You know I'm in.

Do you have the link to babylovers SS? I know I read it, but can't seem to find it anymore.

Glad to have you http://forum.bodybuilding.com/showth...hp?t=135564721

[Worcestershire]

Workout 2: A day

Warmup

Squat
1x10 45lbs
1x5 65lbs
1x2 80lbs
3x5 85lbs

Bench Press
1x10 40lbs (DBs)
1x5 45lbs
1x5 55lbs
3x5 60lbs

Assisted Pull ups (Parallel, wider grip)
3x5 -35lbs

Pendlay Rows
1x5 45lbs
1x5 55lbs
3x5 60lbs

spin bike: 10 minutes

stretching and foam rolling

Squats were similar to Monday: challenging but not overly difficult, and I was able to keep my eye on form--I made sure to go below parallel again, and hopefully I can stick with that.

I feel kind of uncomfortable with my bench press: the gym I'm using while I'm home has no power racks or safeties, and the two spots to put the bar while under it are either a bit too high or a bit too low for my taste. Additionally, I've never been consistent with my grip...I usually have my hands right on the inside edge of the knurls on the bar, but I realize now looking at form videos that that is far too close, so I've readjusted my hand placement. Today was challenging...I had a hard time getting up the last rep, and perhaps I should have started a bit lighter, but I have 1.25lb plates to use if necessary and hopefully I'll still be able to move up a weight next time.

The assisted chin machine at my gym is the type that has you kneel rather than stand on the gravetron part, which I don't like as much, but the gym doesn't have resistance bands either so I'll have to make do. Otherwise they were good...I used a wider grip than usual, which hit my back harder than usual.

I made sure to be strict with the Pendlay rows, and they weren't overly difficult. I have a feeling that my rows are going to progress quicker than my bench.

Today: 2130 calories: 255 Carbs / 166 Protein / 68 Fat

[cmg1976]

I'll be following. I'm in a similar place to you on the lifts, and also doing the bulk thing I'm going to read that babylovers SS link too. I'm still deciding what my official lift program is going to be, and I bought SS along with a few other books based on all the praise around here. I did have a couple reservations after reading SS, including the lack of back work (add a few chin ups if you must, basically)- so maybe this modified version will be more appealing.

[bodymuscle777]

keep up the good work

[cmg1976]

Ok, so I read babylover's plan. Maybe I'm showing my age here, but his age does make me hesitate a bit, even if he is strong, confident young lad. lol. The extra back work is appealing and seems more balanced. The suggestion to consider increasing frequency on those heavy lifts, I'm not so sure- ligaments and tendons need time to recover and strengthen too, often more than muscles do.

[Worcestershire]

I'll be following. I'm in a similar place to you on the lifts, and also doing the bulk thing I'm going to read that babylovers SS link too. I'm still deciding what my official lift program is going to be, and I bought SS along with a few other books based on all the praise around here. I did have a couple reservations after reading SS, including the lack of back work (add a few chin ups if you must, basically)- so maybe this modified version will be more appealing.

Sounds good If you make a journal, let me know and I'll check it out. It's always good to have a support group around your level.

keep up the good work

Thanks!

Ok, so I read babylover's plan. Maybe I'm showing my age here, but his age does make me hesitate a bit, even if he is strong, confident young lad. lol. The extra back work is appealing and seems more balanced. The suggestion to consider increasing frequency on those heavy lifts, I'm not so sure- ligaments and tendons need time to recover and strengthen too, often more than muscles do.

Oh, I'm not lifting more than 3 times a week, and I'm quite a bit younger than you. I like his additions, but I think the "train more often" advice is aimed toward teen boys with raging testosterone who are able to up their squat by a hundred pounds or more in the matter of a few months. Unfortunately, I don't think our body's will be up for that--but I'm still looking forward to making some gains!

[cmg1976]

Sounds good If you make a journal, let me know and I'll check it out. It's always good to have a support group around your level.


Oh, I'm not lifting more than 3 times a week, and I'm quite a bit younger than you. I like his additions, but I think the "train more often" advice is aimed toward teen boys with raging testosterone who are able to up their squat by a hundred pounds or more in the matter of a few months. Unfortunately, I don't think our body's will be up for that--but I'm still looking forward to making some gains!

More power to them if they can pull it off- I'll be with you on the 3x a week I just started a journal a few days ago too.

[Worcestershire]

Workout 3: B day

Warmup

Squat
1x10 45lbs
1x5 65lbs
1x2 85lbs
3x5 90lbs

Overhead Press
1x10 30lbs DBs
1x5 45lbs
2x4 45lbs

Deadlift
1x5 95lbs
1x5 115lbs
1x5 125lbs

Assisted Dips
3x5 -35lbs

5 minutes biking

stretching and foam rolling

Today was hard, a lot harder than I expected it to be. The last rep of my first set and the last couple of my second and third set were much slower than usual. I still made sure to hit parallel.

I can't even manage the whole bar for the OHP, which is disappointing. I'm hoping to get it up next time for all the reps.

Deadlifts were fine--used mixed grip (RH under, LH over) on work set.

Dips were fine, although a trainer who happened to be near by corrected my form on the last set, which was awfully nice because I haven't spent a lot of time trying to learn how to do dips correctly. Now I now

I was supposed to bike home from the gym, but my chain fell off only five minutes in and I had to call someone to pick me up. No fun, but at least someone with a truck was available...it would NOT be fun to walk my bike a couple miles home up some pretty nasty hills.

I'm feeling like I'm not recovering as well as I would like to. I went through the potential problems I could think of:
- I'm getting 8+ hours of sleep
- I'm eating 2100 calories daily, which is a lot for me, and am gaining weight at a fairly rapid rate
- My macros are balanced
- I'm not doing excessive cardio
- I'm not sick
- I'm not stressed
- I'm doing a light warm up, and stretching/foam rolling after

Anyone have any thoughts? The last thing I want to do is stall or get burnt out, especially only a week or two into the program. Maybe I'm just not used to squatting 3x a week yet.

Today: 2071 calories: 233 Carbs / 181 Protein / 60 Fat

[cmg1976]

Workout 3: B day

Warmup

Squat
1x10 45lbs
1x5 65lbs
1x2 85lbs
3x5 90lbs

Overhead Press
1x10 30lbs DBs
1x5 45lbs
2x4 45lbs

Deadlift
1x5 95lbs
1x5 115lbs
1x5 125lbs

Assisted Dips
3x5 -35lbs

5 minutes biking

stretching and foam rolling

Today was hard, a lot harder than I expected it to be. The last rep of my first set and the last couple of my second and third set were much slower than usual. I still made sure to hit parallel.

I can't even manage the whole bar for the OHP, which is disappointing. I'm hoping to get it up next time for all the reps.

Deadlifts were fine--used mixed grip (RH under, LH over) on work set.

Dips were fine, although a trainer who happened to be near by corrected my form on the last set, which was awfully nice because I haven't spent a lot of time trying to learn how to do dips correctly. Now I now

I was supposed to bike home from the gym, but my chain fell off only five minutes in and I had to call someone to pick me up. No fun, but at least someone with a truck was available...it would NOT be fun to walk my bike a couple miles home up some pretty nasty hills.

I'm feeling like I'm not recovering as well as I would like to. I went through the potential problems I could think of:
- I'm getting 8+ hours of sleep
- I'm eating 2100 calories daily, which is a lot for me, and am gaining weight at a fairly rapid rate
- My macros are balanced
- I'm not doing excessive cardio
- I'm not sick
- I'm not stressed
- I'm doing a light warm up, and stretching/foam rolling after

Anyone have any thoughts? The last thing I want to do is stall or get burnt out, especially only a week or two into the program. Maybe I'm just not used to squatting 3x a week yet.

Today: 2071 calories: 233 Carbs / 181 Protein / 60 Fat

Nice workout! Sounds like you are doing all the right stuff as far as recovery... You could always try doing twice a week for a couple times and see if that makes a difference? If it did, it might be enough of a break that you could work back up to every other day. Or maybe sub out the squats for lunges or something one day if you sense that they are what is taxing you?

[Worcestershire]

Workout 4: A day

Warmup

Squat
1x10 45lbs
1x5 65lbs
1x5 85lbs
3x5 95lbs

Bench Press
1x5 45lbs
1x5 55lbs
1x3 60lbs
3x5 62.5lbs

Assisted Pull ups (Parallel, wider grip)
3x5 -30lbs

Pendlay Rows
3x5 65lbs

treadmill: 13 minutes @ 3.5mph 15%

stretching and foam rolling


Squat numbers continue to rise, so I'm happy there. My lower back started twinging just a little bit, and I think I need to watch and make sure my butt doesn't tuck under when I go low--I'm starting to realize that I don't think I've truly been doing full squats in the past, as I'm pretty sure only now I'm hitting parallel. The last couple reps for squats was tough, but I still think I should be able to add another 5lbs on the bar on Wednesday.

I used my micro-plate to up my bench press this time, which was very challenging but felt more controlled than last week. I made my grip a smidge wider and made sure my elbows were tucked, and I think the form check helped a lot.

Chins were fine, although I really don't like the kneeling gravetron thing. I can never tell if I'm getting all the way up or not, and I may start using a parallel grip simply because it's a more natural grip with this specific machine. Ah well, I'll be using my college gym in a week anyway, so it's no big deal.

Pendlay Rows were still not difficult, even though I added 5lbs instead of 2.5lbs like my bench. I guess my back is stronger than my chest?

I've also noticed I've been twitching a ton lately, mostly my eyelid and fingers. Weird, but manageable.

[tina722]

Do you take vitamins? Low iron/potassium hurts recovery and makes cramps more likely.

Fish oils, glucosamine, multi-vitamin?

For squatting, it is tough. What time of day are you doing it? Do you eat before? Breathing habits while squatting? Resting enough in between sets? (You don't have to answer it all, just trying to throw more stuff out). Also, if you pause at the bottom, while "searching" for depth, the movement is a million times harder (and tougher on hips/lower back).

If, after a few more weeks, it still feels like too much, you could split up the workout into upper/lower. Then you would be squatting 2x/week, the workout would be shorter, easier to focus on each lift etc.

And pendlay rows, I keep forgetting to try those! Hopefully I can remember tomorrow - they look like they would be a good movement.

[cmg1976]

Also, if you pause at the bottom, while "searching" for depth, the movement is a million times harder (and tougher on hips/lower back).

That is interesting, and I think I do that, hmm.... I know my bf keeps telling me to be more "explosive" on my bench, and not to linger at the bottom so much while I'm getting ready to try again.

[cmg1976]

Workout 4: A day

Warmup

Squat
1x10 45lbs
1x5 65lbs
1x5 85lbs
3x5 95lbs

Bench Press
1x5 45lbs
1x5 55lbs
1x3 60lbs
3x5 62.5lbs

Assisted Pull ups (Parallel, wider grip)
3x5 -30lbs

Pendlay Rows
3x5 65lbs

treadmill: 13 minutes @ 3.5mph 15%

stretching and foam rolling


Squat numbers continue to rise, so I'm happy there. My lower back started twinging just a little bit, and I think I need to watch and make sure my butt doesn't tuck under when I go low--I'm starting to realize that I don't think I've truly been doing full squats in the past, as I'm pretty sure only now I'm hitting parallel. The last couple reps for squats was tough, but I still think I should be able to add another 5lbs on the bar on Wednesday.

I used my micro-plate to up my bench press this time, which was very challenging but felt more controlled than last week. I made my grip a smidge wider and made sure my elbows were tucked, and I think the form check helped a lot.

Chins were fine, although I really don't like the kneeling gravetron thing. I can never tell if I'm getting all the way up or not, and I may start using a parallel grip simply because it's a more natural grip with this specific machine. Ah well, I'll be using my college gym in a week anyway, so it's no big deal.

Pendlay Rows were still not difficult, even though I added 5lbs instead of 2.5lbs like my bench. I guess my back is stronger than my chest?

I've also noticed I've been twitching a ton lately, mostly my eyelid and fingers. Weird, but manageable.

Great workout, and it sounds like you are very attentive to your form and technique- awesome!

[Worcestershire]

Do you take vitamins? Low iron/potassium hurts recovery and makes cramps more likely.

Fish oils, glucosamine, multi-vitamin?

For squatting, it is tough. What time of day are you doing it? Do you eat before? Breathing habits while squatting? Resting enough in between sets? (You don't have to answer it all, just trying to throw more stuff out). Also, if you pause at the bottom, while "searching" for depth, the movement is a million times harder (and tougher on hips/lower back).

If, after a few more weeks, it still feels like too much, you could split up the workout into upper/lower. Then you would be squatting 2x/week, the workout would be shorter, easier to focus on each lift etc.

And pendlay rows, I keep forgetting to try those! Hopefully I can remember tomorrow - they look like they would be a good movement.

I eat large quantities of veggies (10+ servings a day) as well as lots of fruit, fish, and eggs--my calorie logging app always says I'm way over the lower limit for vitamins/minerals/etc, so I've never taken any sort of supplement, except for calcium. I might look into glucosamine though--do you just order it online? I also might start taking fish oil pills--I eat fish at least once a day when I'm home, but it's less frequent when I'm at college.

I usually workout right before lunch, and I'll have a good 600 or so calorie breakfast before then. I think my rest and breathing is okay, but the "pause at the bottom while "searching" for depth" sounds all too familiar. Next workout I'll see if I can focus on powering up more quickly while maintaining depth.

I'm thinking about switching to upper/lower when I start school back up, just because with studying, two part time jobs, clubs, gym, and volunteering I can't guarantee perfect recovery conditions. Plus, I like being able to concentrate on either lower or upper. I might send you a PM sometime asking for advice, if you don't mind.

As for the pendlay rows, I really enjoy them I think they're considered a compound movement, and they really target all over the upper back, as far as I can tell.

Great workout, and it sounds like you are very attentive to your form and technique- awesome!

Thanks! I've been trying to focus on form, given that it's far easier to fix at lower weights than it is at higher ones. Plus, getting injured is just about my worst nightmare :P

[happyplace]

You might want to add some kind of pre-workout snack. I was having similar issues with fatigue and my lifting was scheduled right before a main meal. Since I added in a high carb small pre-workout meal, things have improved. Something like 1/2 cup berries with 1/4 cup oats and 1/4 cup Greek yoghurt, or a banana and Nutella.

I like your routine. Started something similar myself today so it will be interesting to watch your progress.

[Worcestershire]

You might want to add some kind of pre-workout snack. I was having similar issues with fatigue and my lifting was scheduled right before a main meal. Since I added in a high carb small pre-workout meal, things have improved. Something like 1/2 cup berries with 1/4 cup oats and 1/4 cup Greek yoghurt, or a banana and Nutella.

I like your routine. Started something similar myself today so it will be interesting to watch your progress.

I'll have to remember the snack. I usually try to get a piece of fruit or two in, but I'm not stringent about it, so it might help.

Thanks Let me know if you start a journal...I think I found one of yours, but it looks rather old and out of date. And good luck!

[tina722]

Sounds good! agree with having a snack, more food is always good. I know you're worried about the weight increases, but I think the lifting will cause you to retain lots of water.

I tried pendlays today. Felt a little strange, but I'll keep them in for awhile. Hits the back hard, and I like the 'explosive' part about it.

[Roxyraver]

What's upppp girl.

Just popping in to say hello!

[Worcestershire]

Workout 5: A day

Warmup

Squat
1x10 45lbs
1x5 85lbs
3x5 100lbs

Overhead Press
3x5 45lbs

Deadlift
1x5 45lbs
1x5 115lbs
1x5 130lbs
1x5 135lbs

Assisted Dips
1x5 -30lbs
3x5 -25lbs

treadmill: 10 minutes @ 3.6mph 15%

stretching and foam rolling

Squats keep going up, so yay. The reps weren't as quick as I would like them, but I'm guess that's just what happens when adding weight. My knees were a little wobbly on the last rep of the second set, and I leaned over too much on the last rep or two of the third, but overall I'm making sure to stay low and keep an eye on my form.

Finally can OHP the whole bar Baby steps, but getting there. I know for sure I'll use my microplates for increases.

I jumped another 10lbs on deadlifts...I probably could have been satisfied with an extra 5lbs, but I felt like pushing it.

Dips were fine too. I guess I dropped 10lbs on those as well--I though for some reason I was at 30lbs last time, but I guess not. I figure I'll have to jump up in weight when I go back to my college gym and use the more difficult machine, but still, I feel so close bodyweight dips. Almost there


I go to a gym with only one (rather sad) power rack, which usually isn't a problem because half the other members are senior citizens and I avoid peak hours. However, I had to wait like 20 minutes for a skinny (albeit wiry) guy probably around my age. I just warmed up extra, which was tedious but at least I got to work on my handstands more. However, he kept going into the other room between sets, I can only imagine why, and I was less than thrilled. I ended up out-deadlifting him by twenty pounds, though, which kind of felt like mental payback

Sounds good! agree with having a snack, more food is always good. I know you're worried about the weight increases, but I think the lifting will cause you to retain lots of water.

I tried pendlays today. Felt a little strange, but I'll keep them in for awhile. Hits the back hard, and I like the 'explosive' part about it.

I ate almost a whole butternut squash before & after my workout, so lots of PWO carbs. Yum I don't even have a scale right now, so I'm just kind of going with the gain--quite a bit of water, fat, and (hopefully) a good amount of muscle. I feel uncomfortably jiggly and now have cellulite for the first time ever (yikes) but I'm dealing (and definitely eating).

I did rows on Monday, and really felt my back all of yesterday, although I guess that was probably due to the wider pull-ups as well. Still, you can definitely tell that they wack the back pretty hard, in a good way.

What's upppp girl.

Just popping in to say hello!

Hey there! Nice of you to stop by; I love visitors

[Roxyraver]

nice weights!!!!

[KellyP92]

Finally can OHP the whole bar Baby steps, but getting there. I know for sure I'll use my microplates for increases.

Well done on this! We are very similar in strength... I managed the bar 1 set of 5 reps the other day ... Go us!!

I feel so close bodyweight dips. Almost there

Yeeesss! Let that assistance melt away... Im at the exact weight again as you right now (25lbs!!)

I ended up out-deadlifting him by twenty pounds, though, which kind of felt like mental payback

^^^ Love this ... Go Girl Power !!

Will be following along... !

[happyplace]

I'll have to remember the snack. I usually try to get a piece of fruit or two in, but I'm not stringent about it, so it might help.

Thanks Let me know if you start a journal...I think I found one of yours, but it looks rather old and out of date. And good luck!

I often go for fruit too but try to add a bit of protein, it can help with recovery. Problem is I hate having to redistribute calories on days when I need a pre-workout snack, especially when I work out early and end up basically eating 2 breakfasts.

I'm thinking of journalling again but I'm not following a particular program and January is crazy for me so idk...and my goals are not your typical bb.com goals any more!

Seriously just go for it with the dips. Have a go...you might surprise yourself.

[Worcestershire]

(Yesterday)

Workout 6: A day

Warmup

Squat
1x10 45lbs
1x5 75lbs
1x3 95lbs
3x5 100lbs

Bench Press
1x5 45lbs
1x5 55lbs
1x5 65lbs
1x4 65lbs
1x4 62.5lbs

Assisted Pull ups (Parallel, wider grip)
3x5 -30lbs

Pendlay Rows
1x5 45lbs
3x5 65lbs

biked home from gym (15 min)

stretching and foam rolling


Squats were fine, and I quite felt them biking home, especially in my glutes going up hills.

I could only manage one set of 65lbs for benching, but it's still progress I suppose, and I'll push for all three sets next time.

I didn't go up in weight on the chins, but I had a much fuller range of motion and really challenged myself, so I'm happy.

My back, lats, and arms were shot after the chins, so I didn't go up in weight, but I'm not put out. I also somehow managed to mix up the 5 and 10lb plates, so I did a set of five with 65lbs thinking it was 55lbs and wondered why it felt so heavy, then almost attempted a set with 85lbs before I realized my mistake. Whoops. Anyway, I tried for 67.5 but used more momentum then strength, so I dropped back down to 65lbs.

I've been packing for the last couple days and I flew back to college today, which is why my journal is late. I'm not a fan of airports, and I think sitting for hours at a time makes me more sore than working out itself. Meh, airports and I don't get along.

nice weights!!!!

Thanks

Well done on this! We are very similar in strength... I managed the bar 1 set of 5 reps the other day ... Go us!!

Yeeesss! Let that assistance melt away... Im at the exact weight again as you right now (25lbs!!)

^^^ Love this ... Go Girl Power !!

Will be following along... !

Thank you! I've said it before, but it's encouraging to follow along with people at a similar level. We'll be hitting body weight dips in no time!

I often go for fruit too but try to add a bit of protein, it can help with recovery. Problem is I hate having to redistribute calories on days when I need a pre-workout snack, especially when I work out early and end up basically eating 2 breakfasts.

I'm thinking of journalling again but I'm not following a particular program and January is crazy for me so idk...and my goals are not your typical bb.com goals any more!

Seriously just go for it with the dips. Have a go...you might surprise yourself.

Yes, I've heard carbs + protein is ideal pre/post workout. I usually do something like a piece of fruit or two and some eggwhite (which I have to smuggle from the dining hall in a tupperware, awkward) or hard boiled eggs and then go to lunch after, and it works pretty well for me. I'll give the dips a shot!

[cmg1976]

Hi there! Following along as always- we are def. close in weights so it's great reading what you are up to. You'll keep me from slacking

[Worcestershire]

Yesterday

Off(ish) Day

Circuit:
Squats 15x45lbs
Pushups 10 (imperfect)
Weighted Jump Rope 1 min
Inverse Rows 8 bent knee

Through 4 times

5 minutes elliptical @ grade 11 (.5 miles)
5 minutes treadmill @ 3.7mph 15%

I'm switching from a MWF to a TThSS schedule, so I worked out on Friday and didn't have weights til Tuesday. I wasn't quite up to a full workout but I felt like I needed to get something in on the Sunday. Got sweaty, so that's what counts. I'm still jetlagged and out of wack--I went to bed at 1:30pm the last two nights: Sunday I woke up at 11:30am and today at 6:00am. I feel okay, I'm just hoping I feel the same tomorrow. Time change is no fun :P

I think I'm switching to a four day upper/lower split to help with recovery time. I really like Starting Strength, but I don't know if I'll be able to keep up with it and school, so I'm thinking of modifying it slightly, although I hope to maintain the premise of focusing on the basic lifts and increasing weights each session.

My thoughts right now:

Tue: Lower
Squat 5x5
Deadlift 3x5
Pistol Squats 2x8

Thr: Upper
Bench 3x5
OHP 3x5
Pendlay Row 3x5
Pull up 3x5
Dip 3x5

Sat: Lower
Squat 5x5
Deadlift 1x5
Pistol Squats 3x8

Sun: Upper
(Same as Thursday)

I kept my lower fairly simple, as the three things I want to work on are squats & deadlifts (the two main lower body movements, which I've been told work every muscle well) and pistol squats, because balance and equal strength for each leg is important to me. I added more deadlifts in on Tuesday because I have more rest after then, and I don't want an overworked back to affect my Sunday workouts. I'm thinking about maybe throwing some sort of lunges in there along with or instead of something.

The upper body is the five compound movements I think are important overall, rather simply.

I didn't add any isolation movements because I want to focus on getting my strength up to a decent level. I hope to increase every session, but we'll see how it goes. I would really appreciate any sort of advice or feedback anybody might have, as I've been warned that newbies making their own routines don't always work out well. I'd love some unbiased eyes to give me an opinion, so if anyone wants to weigh in, I'd be happy to hear from you

Hi there! Following along as always- we are def. close in weights so it's great reading what you are up to. You'll keep me from slacking

Pefect--I'll be working my butt off to see if I can catch up And you know I'm in on your journal as well.

[cmg1976]

[QUOTE=Worcestershire;1013562613]Yesterday

Off(ish) Day

Circuit:
Squats 15x45lbs
Pushups 10 (imperfect)
Weighted Jump Rope 1 min
Inverse Rows 8 bent knee

Through 4 times

5 minutes elliptical @ grade 11 (.5 miles)
5 minutes treadmill @ 3.7mph 15%

I'm switching from a MWF to a TThSS schedule, so I worked out on Friday and didn't have weights til Tuesday. I wasn't quite up to a full workout but I felt like I needed to get something in on the Sunday. Got sweaty, so that's what counts. I'm still jetlagged and out of wack--I went to bed at 1:30pm the last two nights: Sunday I woke up at 11:30am and today at 6:00am. I feel okay, I'm just hoping I feel the same tomorrow. Time change is no fun :P

I think I'm switching to a four day upper/lower split to help with recovery time. I really like Starting Strength, but I don't know if I'll be able to keep up with it and school, so I'm thinking of modifying it slightly, although I hope to maintain the premise of focusing on the basic lifts and increasing weights each session.

My thoughts right now:

Tue: Lower
Squat 5x5
Deadlift 3x5
Pistol Squats 2x8

Thr: Upper
Bench 3x5
OHP 3x5
Pendlay Row 3x5
Pull up 3x5
Dip 3x5

Sat: Lower
Squat 5x5
Deadlift 1x5
Pistol Squats 3x8

Sun: Upper
(Same as Thursday)

I kept my lower fairly simple, as the three things I want to work on are squats & deadlifts (the two main lower body movements, which I've been told work every muscle well) and pistol squats, because balance and equal strength for each leg is important to me. I added more deadlifts in on Tuesday because I have more rest after then, and I don't want an overworked back to affect my Sunday workouts. I'm thinking about maybe throwing some sort of lunges in there along with or instead of something.

The upper body is the five compound movements I think are important overall, rather simply.

I didn't add any isolation movements because I want to focus on getting my strength up to a decent level. I hope to increase every session, but we'll see how it goes. I would really appreciate any sort of advice or feedback anybody might have, as I've been warned that newbies making their own routines don't always work out well. I'd love some unbiased eyes to give me an opinion, so if anyone wants to weigh in, I'd be happy to hear from you

Hmm, I'll be watching to see what kind of feedback you get on this too. My thoughts as a fellow beginner (so take it for what it's worth) are that your volume is going to be less hitting each group twice a week instead of three- if you decide to divide it up this way maybe more sets to compensate? Or add the lunges to leg day as you mentioned. I know for me, getting dressed and to the gym is the hard part- so having to do 4 shorter sessions would feel more disruptive than 3 longer ones. But overall, I think an upper/lower split twice a week is pretty common, and you are sticking with good basic compound lifts, so I wouldn't say you're going out on a crazy limb or anything

[Worcestershire]

Workout 7: A day

Warmup

Squat
1x10 45lbs
1x5 65lbs
1x5 85lbs
1x2 95lbs
3x5 105lbs

Overhead Press
1x3 45lbs
2x5 47.5lbs
1x4 47.5lbs

Deadlift
1x5 95lbs
1x5 115lbs
1x5 135lbs
1x5 145lbs

Assisted Dips
1x1 -18.5lbs
1x3 -23.5lbs
1x5 -28.5lbs
2x5 -35lbs

elliptical: 10 minutes @ 11 intensity (1.05 miles)

foam rolling

Squats were killer hard today, but in a good way, I suppose. One of the trainers said my butt was tucking under and suggested I go higher, although I don't think I was going much below parallel, so I hope to post a vid to get some feedback. I don't know how much she knows about lifting, but I think it's worth checking into. Otherwise, squats went well

I almost got my OHP up 2.5lbs...I missed the last rep of the last set, but I felt stronger, if that makes any sense, especially because I couldn't even get the bar up for a set just a bit ago.

I jumped another 10lbs on deadlifts...I probably could have been satisfied with an extra 5lbs, but I felt like pushing it (again). Lots of ugly faces, but a pretty new PR

Dips were a mess today. The machine at my gym is so different from the one at home (much harder) so I had to add a lot of weight, even though the new weight was even harder than the much lighter other weight. Ah well, I still worked myself hard, and that's what matters, and I'll adjust soon.

Back to studying, my college gym, and my first day of classes! I found out I got a 4.0 last semester, so I'm quite pleased, especially for Calc II. Anyway, it snowed today for pretty much the first time...I've never lived in the snow before, so this will be an experience. It was 11 Faranheit, and my hair froze walking to class after my shower, which was seriously crazy. My mom called, and it's 70s and sunny at home *sigh.* Haha, at least the snow is pretty.

I was NOT looking forward to the gym today, because of the cold and the jetlag, and warming up/foam rolling was seriously painful (I hadn't done it for three days, pretty much, which was necessary but very unpleasant), and I was actually thinking of taking a light day at first, but once I got all warmed up the soreness sort of dissipated, and I had a fantastic workout! Three PRs (squats, OHP, and deadlift), so I'm definitely glad I went ahead with it.

Also, thanks Christine for commenting on my workout As you can see, I'm still sticking with SS for now, but I'll probably switch to it if I get burnt out or if school picks up too much or at least when I begin my first cut, so I'd still appreciate advice

[Roxyraver]

NICE WORK last semester!!!! 4.0?! NICE. ESPECIALLY with Calc II. I was a math major (graduated in '06) and calc II kicked my ass for sure!

Also 'grats on the new DL PR! You are rocking it and are totally an inspiration!!

I'm thinking about doing SS once I'm done with NROLFW.... I need to do more research on it but I've got a while considering I'm nearing the end of only stage 1!