Foundation of Fitness

[ddog171]

So I decided to start a log of my workouts for the new year.

BIO

I am 36 year old male and I weighed in at 239 lbs on Monday January 2nd. I ran starting strength last year from June until December. I strained a ligament (thought I had a hernia, luckily I didn't) so I have been out of the weight room for about 3 weeks and I am starting up again.

My run at starting strength went well:

Squat: 185 -> 310 (lbs)
Deadlift: 225 -> 380
Press: 75 -> 150
Bench: 145 -> 260

GOALS/PLAN

I lowered my weights more than I probably needed to, but I do not want to risk getting hurt again and having three weeks off.

First my goals:

Squat: 225 -> 350
Deadlift: 315 -> 450
Bench: 200 -> 315
Press: 115 -> 185
Clean: 115 -> 205
1 mile run time: Sub 7 minutes ( I ran a 7:45 mile on December 12th)

My plan is a little different than starting strength, but it follows linear progression, and allows me to work some conditioning into the mix.

Here it is:

Monday

Squat 3 x 5
Bench/Press 3 x 5
Dips/Chins 3 x 5
Cleans 5 x 3
Conditioning

Wednesday

Deadlift 1 x 5
Bench/Press 3 x 5
Dips/Chins 3 x 5
Conditioning

Friday

Squats 3 x 5
Bench/Press 3 x 5
Dips/Chins 3 x 5
Bent Over Rows 3 x 5
Conditioning

My conditioning will be short and intense, no more than 10 minutes of work time. They will usually consist of two minute running intervals, tabata sprints or calisthenics. Bench and Press will alternate every other workout, along with Dips and Chins. I will start by adding 5 lbs on every movement, (10 on DL 2.5 dips and chins) every workout.

Resources

I picked up alot from these boards. Especially this Tad_T's Journal. Do a search for his journal, you will not be disappointed. (I am unable to post a url yet)

Tad's journey through Starting Strength, got me motivated to buy the book and educate myself. His signature quote:

PATIENCE + PERSITENCE = PROGRESS

Says it all!

I also would have to list the books Starting Strength, Practical Programming and FIT as great resources. These three books were priceless in educating me on working out.

All feed back is greatly appreciated and accepted.

This is my first attempt at tracking my progress through a website, so wish me luck and heres to meeting my goals in 2012.

[ddog171]

Day 1
1/2/2012

Squat
1 x 10 x 45
1 x 5 x 115
1 x 3 x 165
1 x 2 x 185
3 x 5 x 225

Bench
1 x 10 x 45
1 x 5 x 100
1 x 3 x 140
1 x 2 x 160
3 x 5 x 200

Cleans
5 x 3 x 115

Dips
3 x 5 x BW +5

Conditioning
4 x 2min:2min(Work:Rest) Run on Treadmill at 7.3 @1% incline.

Felt great to be back in the gym. It was the first time I got to workout in my new weightlifting shoes, and I can tell you, that it felt like my feet were glued to the floor. Well worth the investment.

[mjp202]

Looks like a solid plan--I'm subbed and look forward to seeing your progress. Good luck!

[ddog171]

Day 2
1/4/2012

Press
1 x 10 x 45
1 x 5 x 60
1 x 3 x 75
1 x 2 x 90
3 x 5 x 115

Deadlift
1 x 10 x 135
1 x 5 x 195
1 x 3 x 225
1 x 2 x 265
1 x 5 x 315

Chins
3 x 5 x BW

Conditioning
Treadmill Tabata (20Sec:10Sec Work:Rest for 4 minutes) 6.5 @ 8% incline.

Weights were fine, my legs were still a little sore from Monday's workout, but the weights went up fine. Conditioning was a different story. On 12/1/11 I did this conditioning with the treadmill speed at 7.5. A couple weeks later and ten pounds heavier (thanks to an abundance of cookies, turkey, ham and potatoes) the speed of 6.5 put me in my place. Oh well, it is to be expected. I will get my conditioning back, Patience + Persistence!

[ddog171]

Looks like a solid plan--I'm subbed and look forward to seeing your progress. Good luck!

Thanks, I am headed over to take a look at your journal.

[ddog171]

Day 3
1/6/2012

Bench
1 x 10 x 45
1 x 5 x 100
1 x 3 x 140
1 x 2 x 165
3 x 5 x 205

Squat
1 x 10 x 45
1 x 5 x 115
1 x 3 x 165
1 x 2 x 190
3 x 5 x 230

Rows
1 x 5 x 45
1 x 3 x 95
3 x 5 x 115

This is the first time I am incorporating Rows into my workout, the weight was light, but it is better to start light than stall early.


Dips
3 x 5 x BW +7.5

Conditioning
Burpees 3 x 12 w/ 1:00 min rest between sets Total time: 3:58

I was dreading the Burpees, as they are always a butt kicker. After the first two sets they didn't feel too bad, and I was contemplating adding a fourth set. Well, the third set came around and put me in my place. I don't know what it is about these, but they hurt!

[ddog171]

Day #4
01/09/2012

Squats
1 x 10 x 45
1 x 5 x 115
1 x 3 x 165
1x 2 x 195
3 x 5 x 235

Press
1 x 10 x 45
1 x 5 x 60
1 x 3 x 75
1 x 2 x 90
3 x 5 x 120

Cleans
5 x 3 x 120

Chins
6
5
5

Conditioning
4 x 2min:2min (Work:Rest) Run on treadmill at 7.4 @ 1% incline

Solid workout today. It took a while to get going, but the first workset of squats slapped me in the face, and after that everything went smooth. I am going to progress my chins one rep at a time until I get to 3 x 8, and then I will start adding weight and doing 3 x 5.

[ddog171]

Day #5
01/11/2012

Bench Press
1 x 10 x 45
1 x 5 x 105
1 x 3 x 145
1 x 2 x 165
3 x 5 x 210

Dead Lift
1 x 5 x 135
1 x 5 x 160
1 x 3 x 225
1 x 2 x 265
1 x 5 x 325

Held the last rep on the last set for about 7 seconds to work on grip. Picked this up from a post in MJP202's Log. Felt strong.

Dips
3 x 5 x BW +10

Conditioning
Treadmill Tabata (20:10 Work:Rest for 4 minutes) 6.6 @ 8% incline.

Good workout today. These Tabata sprints, even though they are only four minutes, they HURT! The first three usually feel ok, but after that the limited rest takes it toll.

Got a bit of bad news, my doctor placed me on blood pressure medication today, so I am adding a goal, to get off of this med (if possible) by the end of the year. My bloodwork is fine, which leaves my doctor to believe my high blood pressure is heriditary. Hopefully, I can get off these meds. I have another check up in three months, and we will go from there.

[ThunderGunz]

Nice workout ddog. You're already stronger than I am. If you can get your lifts up to where they were last time you'll be pretty strong! My bet is you'll get your lbm up, burn some fat, and lower you blood pressure in the process. It makes for a nice goal and a perfect timetable anyway. Good luck man!!

[mjp202]

[b]
Got a bit of bad news, my doctor placed me on blood pressure medication today, so I am adding a goal, to get off of this med (if possible) by the end of the year. My bloodwork is fine, which leaves my doctor to believe my high blood pressure is heriditary. Hopefully, I can get off these meds. I have another check up in three months, and we will go from there.

I was in the same boat about 7-8 years ago, and after losing a decent amount of weight and improving my fitness I was able to drop the BP meds (and stay off them ever since).

[ddog171]

I was in the same boat about 7-8 years ago, and after losing a decent amount of weight and improving my fitness I was able to drop the BP meds (and stay off them ever since).

Nice job, this is also my plan. I have been trying to eat below maintenance so I lose the holiday weight. It hasn't
affected my strength gains, but I am sure once I get up to my maxes again, it will be a little harder. That is what resets and micro loading are for.

[ddog171]

Nice workout ddog. You're already stronger than I am. If you can get your lifts up to where they were last time you'll be pretty strong! My bet is you'll get your lbm up, burn some fat, and lower you blood pressure in the process. It makes for a nice goal and a perfect timetable anyway. Good luck man!!

Thanks for the support. My goal is to get upto and surpass those records.

[Chuter]

Subbed to your log. Lovin' it.

There's definitely a place for high intensity conditioning but if you're looking to lower blood pressure and improve general health don't overlook getting outside for a gentle jog, long walk or going hiking; those look like some awesome hills in the background of your profile pic!!

[ddog171]

The picture was taken at Bolam Pass in the San Juan mountains (about 12000 ft). Went on a seven day mountain biking trip their a couple of years ago, it was great fun, and awesome scenery.

[Big_Sky_Guy]

Burpees- I hear you on the getting owned. First time I did a round of 50 straight I was using a knee to get up and down the last 15.

Sprints do something for the metabolism that very few other activities do.

Good work!

[ddog171]

Day #6
01/13/2011

Squats
1 x 10 x 45
1 x 5 x 120
1 x 3 x 170
1 x 2 x 190
3 x 5 x 240



I could notice, myself slowing down a little on the second set, but the third set felt fine. This is my first time posting a video, so all feedback is welcomed and appreciated.

Press
1 x 10 x 45
1 x 5 x 60
1 x 3 x 75
1 x 2 x 95
3 x 5 x 125

Felt strong. No problems.

Rows
1 x 5 x 45
1 x 3 x 95
3 x 5 x 120

Cake walk. These are light, maybe should have started higher, but this is the first time I have incorporated them into my workout.

Chins
6
6
5

Conditioning

15 DB Thrusters (25 lbs), 15 Kettlebell Swings (45 lbs), 15 pushups, 500 meter row
10 DB Thrusters (25 lbs), 10 Kettlebell Swings (45 lbs), 10 pushups, 400 meter row
5 DB Thrusters (25 lbs), 5 Kettlebell Swings (45 lbs), 5 pushups, 300 meter row

12 minutes....and PAINFUL!! Goal for this workout is to complete in under 10 minutes and make the rep scheme 20, 15, 10. Maybe in a couple of months.

Great workout overall.

[DanielHimself]

Awesome squat vid, bro. It would seem weird to me squatting while looking at a wall. I've always had a mirror in front me

[ddog171]

Awesome squat vid, bro. It would seem weird to me squatting while looking at a wall. I've always had a mirror in front me

Thanks for stopping by. It was a little weird at first, but after a couple of months I got use to it.

[mjp202]

Nice work--that looks like a killer conditioning circuit.

[ddog171]

Workout #7
01/15/2012

Squats
1 x 10 x 45
1 x 5 x 120
1 x 3 x 170
1 x 2 x 200
3 x 5 x 245



I was still feeling a little sore from my conditioning workout on Friday, if I would have had the normal two days rest I would have been fine, it wasn't too bad though. I felt my left knee cave in on a couple of reps on the second set, I need to stay concentrated and push my knees out.

Bench
1 x 10 x 45
1 x 5 x 105
1 x 3 x 150
1 x 2 x 170
3 x 5 x 215

Easy, my bench has always been strong. Hopefully it stays that way.

Cleans
5 x 3 x 125



I was only able to record my middle sets, so I don't have the first and last ones on there. Any and all feedback would be appreciated on my cleans, as I have no idea if I am doing them correctly.

Dips
3 x 5 x BW +12.5

Easy.


Conditioning
4 x 2min:2min (Work:Rest) Run on treadmill at 7.5 @ 1% incline


Good workout today. Was suppose to have the day off, but I am going out of town on Friday and I won't be able to get my workout in on that day, so I moved all of my workouts up one day. It wasn't too bad, my legs were still a little sore, but other than everything was fine.

Any feedback on the squats and cleans would be greatly appreciated.

[ddog171]

Nice work--that looks like a killer conditioning circuit.

Thanks. It will put a hurting on you, I am still a little sore from it today.

[Chuter]

Great workout, I won't give you any form tips as I still don't know what I'm doing!

How did you upload the vids? I guess to put them on youtube and then somehow link/embedd them?!

[ddog171]

Upload your videos to you tube and then use the YouTube tag. If you look at your posting permissions on the bottom of the page there is a link IMG, click on it and it will show you all the tags that can be used.

[Chuter]

Thanks, I think I've cracked it and the vids are up on my log

[j2048]

The squats look easy for you! I just went back to your first post and I see that you are still quite a bit below your max. I was wondering - do you use high bar or low bar position on squats? I noticed that your wrists are bent - do you find this comfortable?

[ddog171]

The squats look easy for you! I just went back to your first post and I see that you are still quite a bit below your max. I was wondering - do you use high bar or low bar position on squats? I noticed that your wrists are bent - do you find this comfortable?

I use a high bar position on my squats. Also, my wrists are bent, and I have tried and tried to get them straight, but I just do not have the flexibility. On the weight I am doing now, it does not bother me. When I was near my max, I would notice it to be a little uncomfortable, but nothing unbearable. With only five reps I could deal with it, if I had to do more reps, it might be an issue. I am still working on that flexibility to have the straight wrists and I will keep on trying until I can get them, just might be awhile.

[ddog171]

Workout #8
01/17/2012

Press
1 x 10 x 45
1 x 5 x 65
1 x 3 x 80
1 x 2 x 95
3 x 5 x 130

This was my first exercise today, and I was just not feeling it. I had the strength to do it, but not the motivation. I drudged through it anyway.

Deadlift
1 x 5 x 135
1 x 5 x 165
1 x 3 x 225
1 x 2 x 255
1 x 5 x 335

I was still not feeling it on this exercise until I got done with my last set, then I was motviated. Funny how doing deadlifts can perk you up sometimes.

Chins
3 x 6

Conditioning
Treadmill Tabata (20:10 Work:Rest) for 4 minutes at 6.7 @ 8% incline.


I got through the workout, but I have felt better coming out of the gym.

[Chuter]

Workout #7
01/15/2012



I was only able to record my middle sets, so I don't have the first and last ones on there. Any and all feedback would be appreciated on my cleans, as I have no idea if I am doing them correctly.

Although I'm new to cleans I've watched several vids and this movement comes naturally to me as it is close to rowing which I have done for many years. The one thing I can pick up on is that you are bending your arms very early in the motion (freeze the vid to see), whilst you are still completeing the leg drive and shoulder hike. In this case this means that your arms and legs/body are acting against eachother. I think I'm right in saying that you should keep your arms straight, as a fixed linkage so that all the power from your leg/body drive goes in to lifting the weight, and doesn't get "lost" in your arms. And then pull through with the arms at the last minute.

[ddog171]

Although I'm new to cleans I've watched several vids and this movement comes naturally to me as it is close to rowing which I have done for many years. The one thing I can pick up on is that you are bending your arms very early in the motion (freeze the vid to see), whilst you are still completeing the leg drive and shoulder hike. In this case this means that your arms and legs/body are acting against eachother. I think I'm right in saying that you should keep your arms straight, as a fixed linkage so that all the power from your leg/body drive goes in to lifting the weight, and doesn't get "lost" in your arms. And then pull through with the arms at the last minute.

Thanks for the critique. I never noticed that. Some times my elbows are bending before the bar even reaches my knees. I am going to work on some clean drills next Monday to help with my form.

[Singe03]

Those squats on the video are what I strive for...