Steve Wright1 workout journal

[SteveWright1]

Well the name Steve Wright was apparently taken as a username
so Steve Wright1 was my inspired second choice

relatively new to this site, but enjoying it , the quality of information has been really helpful

background
went from close to 200 lb and 40 plus inch waist September 2012
to 148 lb and 32 inch waist by September 2013

counting calories, cardio exercise, gave up fast foods, cut down on sugar, soft drinks, beer etc
slow and steady weight loss - 2lb a week when 1st starting ( easy days, my maintenance was 3000 plus, so cutting to 2500 or 2000 per day still left me a decent amount of food, combined with smart choices, fruit, veg, salads etc )
once I dropped below 170 lbs or so, maintenance was lower so cutting calories not as easy, but less weight, meant I could get my legs moving and increase the cardio to help with creating the calorie deficit

now aiming to bulk up, lean meat and muscle

body fat around 20% according to the image that looked most like me when I joined site

reduced the cardio - walk for pleasure with the dog, ride the bike when I need to get somewhere, play badminton when I want to compete at something, swim when the kids want to visit the pool or the beach - basically I have stopped jogging around the park for 30 mins per day, which I did most days when in diet mode

I am now
eating more food
concentrating on the macros, proteins and fats in particular

and working my way through the early stages of the All Pro routine - minus the squatts ( knee issue)

going to indulge myself with this journal so I can keep track of my progress

the good news is " I have no images of my old self, as I was to embarrased to stand in front of the camera"

Steve

[SteveWright1]

1st session at the Gym last week

studied the videos linked on All Pro thread
convinced I knew what I was doing - proved not to be the case

Squats - 1st exercise , trialing it, 40lb on the bar only
1st dip, twinge in knee, realised this was not a good thing for me and left those alone


Bench press - OK same weight on bar (done some of these at home so OK with these) managed 3 sets of 8 reps

Bent over Rows - realised I should have taken my lap top, as I had no real memory of the form etc, and did manage to complete some very poor looking sets
again 3 sets of 8 reps

Overhead barbell press - had to take some weight off for these, not done any of these at home, already feeling fatigued, but did manage 2 sets of 8

Stiff Leg dead lifts - again regretted not having my lap top for reference, as stiff legged did not happen (bent with my knees not my back) left the weight on from overhead barbell press and completed a sorry 3 sets of 8 reps

Barbell curls - like most beginers to weights, curls had been my favourite exercise (chasing the guns) managed 3 sets of 8 with 40lb plus the bar

not a great start, but at least it is a start

calf raises - yep clean forgot about them

[SteveWright1]

OK time for an update

1st couple of weeks, familiarising myself with the exercises , equipment etc , very low weights and tried to use same bar for all exercises
which meant my bench press was hard, but the deadlifting was easy
so no real progress made

this week for real

unable to perform squats due to cartlidge issue but all others seem to be OK for me

please ignore the numbers, as they are very low, but they do represent improvement for me and I wanted to document them, so I can track improvement as I progress

Deadlift - 4 sets 8 reps with 90lb on the bar plus the bar
Bench press - 4 sets 8 reps with 66lb on the bar plus the bar
Bent over rows - 4 sets 8 reps with 66lb on the bar plus the bar - and I felt I cheated myself, could have added weight for that
Overhead barbell presses 3 sets of 8 and then 6 only on last set with 60lb on the bar plus the bar - set my sights to high due to feeling bad about the rows
Curls - 4 sets 8 reps with 46 lb on the bar plus the bar, again felt I could have increased that weight, still felt good when sets completed

[SteveWright1]

update on diet and more importantly hitting my macros

having spent almost 12 months recovering from obesity, and getting used to sub 2000 calories per day in doing so
it has been a struggle for me, to get my mind set and focused on calorific surplus as opposed to calorific deficit

the fear that eating more than my TDEE will result in a return to the beachball in the Tshirt days, has been a challenge to overcome

when I joined this site, my actual weight was 148lbs ( at one time I was 202)

I have made the effort to consume more foods, whilst ensuring protiens and fats are fullfilled ( using 1 gram per lb on protien and 0.6 gram per pound on fats)

I often exceed the target on proteins, due to my preference to fill my calorific needs with this group, rather than from the carb category
thus most days my Protein and fats are above target, with carbs just filling the vacant lot in my calories required target
I have been targetting 2400 calories per day, and whilst I do not hit that everyday, I am hitting it more often than not and now weigh in at 152lbs so have gained 4 lbs in 6 weeks or so)

[SteveWright1]

steady progress over last couple of weeks

most notable/ enjoyable session at the gym was last Saturday
a friend of mine was visiting from UK
he has been a crossfit PT in Manchester UK for about 4 years
and he offered me a free session at Fusion Gym in Shekou

we did

warms ups - using kettlebells squats, and shrugs
deadlifts 5 x 5 - I managed to lift 165 including bar
Slight dip over head press - sets of 10 - only managed 65 lb including bar
then AMRAP session for 10 mins
deadlifts using 65lb x 10
SDOHP x bar only x 10
step ups onto a tall box x 10

I managed 5 complete sets of the above in the 10 mins
after that my legs felt like jelly

[SteveWright1]

added this here to keep it on record

back in Gym on Saturday and again today

Deadlifts - practicing what I learned from the responders to my earlier thread on above poor form lift
performed 3 sets of 8 reps with 135 inc bar, and form seemed better - will take video next visit to show this
also performed 3 set x 5 reps with 155 followed by 1 set x 3 reps 185 which I admit form suffered
avoided going for the 205 again, in order to not push my luck

additional work done
Squats using Smith Machine - been working up over last few weeks and today managed 20 KG ( 44lb) for 3 sets x 8 reps
Bench press - free weight not Smith - Olympic bar plus 2 x 10lb discs - 65 lb , 3 sets 5 reps ( not a strong person as yet)
Rows - using Olympic bar and 2 x 25lb plates (95lb) managed 3 sets x 8 reps
curls - using EZ bar , 3 sets 8 reps x 66lb

also used various other machines, again picking weights that I could manage for 1st set and then increasing subsequent set for 3 sets of 8 reps total

session lasted just over 1 hour, including 30 seconds rest time between sets
plus a couple of minutes rest between each group of exercises

[LordGrover]

Just checking in. Glad to see you're sticking at it.

No idea what your knee/cartilage issue is or may be but I'd try to find a way to squat if at all possible. Do you have access to a (worthwhile) PT or experienced lifter? Check the squat guide over in the Exercises forum: CLICK.
It may not be the be all and end all that some may espouse, but it's very effective over all and often helps dodgy knees and hips.

[SteveWright1]

Just checking in. Glad to see you're sticking at it.

No idea what your knee/cartilage issue is or may be but I'd try to find a way to squat if at all possible. Do you have access to a (worthwhile) PT or experienced lifter? Check the squat guide over in the Exercises forum: CLICK.
It may not be the be all and end all that some may espouse, but it's very effective over all and often helps dodgy knees and hips.

Thanks Lord Grover
Knee issue is a floating cartlidge that was partially removed about 5 years ago, and I am starting to believe issue is more in my mind than in the knee
avoided squats for a long time as a result
knew I was missing out on a core exercise
the Smiths Machine gives me more confidence than free weights ( I set the stops a bit high and dont do very deep squats at present)
will check out the guide, thanks for posting

[LordGrover]

I neglected to post the obligatory 'IN' gif. My bad.

[SteveWright1]

nice GIF Lord Grover
the belly dancer reminds me of myself 12 months ago

posted to add some updated images

[SteveWright1]

Its official - I am now addicted

back in the Gym this morning so 3rd time in 5 days
felt good and had my note book and pen and my exercise was

Deadlifts
135 x 8
155 x 5
185 x 3
185 x 3
185 x 1 - could not get a 2nd

Smith machine squats -safetys set high so courtsey rather than deep squat ( bar does not count I believe, so just weights below)
35KG (77lb) x 8
40KG (88LB) X 8
45KG (99 LB) X 8
Really pleased with the above - left it at that, will start from 40 next time and work up

Slight Dip Ovehead press olypmic bar and coloured crossfit weights plus micro discs to get gradual increase
65lb x 8
75lb x 8
75lb x 6
my weakest exercise but seemed better than previous session

Bench press - freeweights plus olympic bar
65lb x 8
80lb x 5
90lb x 5
95 lb x 1 - and yes I found myself trapped under the bar when trying 2nd rep, slid it off sideways, tilted it so one end got to the floor, and then slid out put the bar back, and walked away sheepishly

Upright Rows
66lb x 8
66lb x 8
80lb x 5
90lb x 5

Curls - mix of crossfit weight and added smaller weights for gradual increases
65lb x 8
75lb x 6
75lb x 7
75lb x 8

no machines used - hour was taken up and in all honesty, arms and legs had started turning to jelly

[postman123]

Good work brother. Scary when you have a heavy bar laying on your chest and your too exhausted to lift it off. Sounds like you survived it though.

Good effort going on in here.

[SteveWright1]

Good work brother. Scary when you have a heavy bar laying on your chest and your too exhausted to lift it off. Sounds like you survived it though.

Good effort going on in here.

Thank you postman123

I re-lived the story for my wife and son this evening on my sit up bench at home explaining what happened

both asked me " why did you not call for help"

I replied " I was grateful nobody was around to see it, and had no intention of changing that"

extracting myself sideways from the by then tilted bar, with one end on the ground was funny after the event

good job I am a lawn dart and not a fat dude anymore
I might still be there now

[LordGrover]

Heh. That's why we are told to not use clips or clamps when benching - you can slide the plates off the end if you get into trouble. Still best to use a spotter when pushing it though.
Nice work nonetheless - onward and upwards. Huzzah!

[SteveWright1]

Heh. That's why we are told to not use clips or clamps when benching - you can slide the plates off the end if you get into trouble. Still best to use a spotter when pushing it though.
Nice work nonetheless - onward and upwards. Huzzah!

Thanks again Lord Grover
the irony is that I went to get the spring clips myself - because I did not know any better
if you had not mentioned it, I would still be ignorant of it now

know for next time - no clips, allow it to tilt, weights slide off, Steve escapes

[SteveWright1]

Away for 2 day business trip Thursday and Friday

Thursday PM hotel Gym and machines - bit of fun, something different and it helped pass a vacant hou

Saturday AM - back at Fusion gym Shekou to work through my normal choices of exercise
preperation all wrong, home late Friday evening ate very lightly, skipped breakfast aside from coffee and seemed to run out of steam on certain sets today

the stats

Deadlifts - my favourite
135 x 8
135 x 8
185 x 5
185 x 3

left it at that on those for today

Bench press - keen to get back on the horse after Wednesdays fiasco - more people in today to took it easier and left the clips off
90 x 5
90 x 8
90 x 6
90 x 4

squats using Smith Machine
66 x 8
84 x 5
84 x 5
88x 5

those felt good- had the safeties much lower today and touched them on most reps - no knee twinges = Steve is a happy man

Rows - felt very good on these for some strange reason =- the bar was set up by previous user with 3 x green 10lb on oly bar so I decided to try
105 x 10
115 x 8 took 2 greens off and added 1 yellow 25 - thus 25+10 = 35 x 2 = 70 +45 for bar = 115
115 x 8
115 x 8

should have tried for more, those felt better today

curls
65lb x 10
65 x 10
70 x 5
70 x 5

Slight Dip Overhead press - my worst exercise by far
65 x 8
65 x 8
65 x 8
added 2 more 10s for 85 x zero - yep failed
took the 10s off added 2 x 2.5kg discs
75 x 5

also added a few sets of various reps at various settings on machines
session lasted 90 minutes including rest times

home for some eggs and toast

[SteveWright1]

dedicating some of this workout to a guy who unfortunately is unable to work out at present due to a car accident
I did respond to his general request for someone to do something for him on leg days

I do not have leg days as such
but some of these below are definitely beneficial to legs

these weights probably represent a warm up for the guy in question (seen his photos)
but for me, they represent me pushing myself on again



the highlight
Deadlifts
135 x5
185x 5
185 x 5
215 x 1
215 x 1 (for him)
185 x 5 (for him)

a video

[SteveWright1]

http://s1068.photobucket.com/user/st...c9109.mp4.html

in addition to the DL new PR

Smith Machine Squats
66lb x 5
88lb x 6
110lb x 3 ( to keen not enough rest between sets hence low number)
110lb x 5 (set for him)
110lb x 5 - new PR on squats

Bench press
88lb x 5
100lb x 3
105lb x 2 - new PR

Slight Dip overhead press - what I lack in strenght I made up for with reps
65lb x `10
65lb x 10
65lb x 10

Curls
65lb x 10
65lb x 10
65lb x 12

calf raises ( legs for him)
155 x 8
155 x 8

[SteveWright1]

Time zone makes this look like I trained 2 days consecutive
but previous post was Monday evenings session
this one is Wednesday

Morning session today - due to work commitment - will not have time in evening

no breakfast - 1 coffee and out
workout suffered as a result - evening sessions after 2 good meals (breakfast and lunch) are better for me it seems
I cycle to the gym which takes 15 mins and that helps me with warm up

Deadlifts
135 x 8
185 x 5
185 x 5
185 x 5

SM Squats
66 x 5
88 x 5
110 x 5
110 x 5
110 x 6

B Press
90 x 8
100 x 5
100 x 5
100 x 5

OH press
65 x 5 x 5

Curls
65 x 10 x 3

Rows
65 x 12
105 x 8
105x 8

dissapointed with some of the weights and set reps

so rested for 5 mins and used machines

Body Solid Tricep press downs
12 x 8
13x 8
14 x 5

TST - pull downs
77lb x 8
90lb x8
103lb x 6

[SteveWright1]

Working at the weekend
so pinched a couple of hours to get to the Gym this afternoon

Deadlifts - lighter session in terms of weight shifted but better in terms of volume
135 x 8
135 x 8
135 x 8
135x 8
185 x1

Squats - free weights - 1st time trying these - form needs critique and have a thread for that

65 x 5
65x 6
65 x 5
65 x 6
75 x 5

that felt great - 1st time I have had the courage to leave the Smith Machine and try the free weight

Bench press
90 x 8
90 x 8
100x 4 + 2 (had to take a breather with bar on chest between reps 4 and 5)

O head press - no slight dip
65 x 9
65 x 8
65 x 7

Curls
66 x 8
66x 10
66 x 8
66 x 5

Rows -
100 x 10
100 x 12
100 x 12

Calf raises - back to DL bar which had remained free
135 x 8
135 x 10
135 x 8

felt like a good session and left with a feeling of being pleased with myself for the squats using free weight

[LordGrover]

Good to see you're onto proper free weights. At our stage of development there's far more to gain from the extra control required and freedom of movement.
Not sure resting bar on the chest is a good habit to get into. If I need an extra breath I take it at the top.

Keep at it me old china.

[SteveWright1]

Good to see you're onto proper free weights. At our stage of development there's far more to gain from the extra control required and freedom of movement.
Not sure resting bar on the chest is a good habit to get into. If I need an extra breath I take it at the top.

Keep at it me old china.

Thank you again Lord Grover
You are right, I should have realised on rep 3 I was struggling and left it locked out a pause
I do Deads, Squats and then BP, every visit
I might swap the order next session, see if my BP improves as a result

[SteveWright1]

Work commitment got in the way of my intended Gym visit Sunday
customers due to visit this week, changed plans, wanted to arrive in China a day early
thus yesterday, collected and accompanied them to hotel, thus factory visits can start this morning

on the positive side
alarm set for 5.30 am and in Hotel Gym by 6 am

did 10 mins cardio on the bike and then 5 mins on the cross trainer, just to wake myself up properly

they have a Smith Machine - which was a bonus

Squats
3 sets X 66lb x 8 reps

Bench press
3 sets x 66lb x 8 reps
1 set x 88 lb x 5 reps
1 set x 110 lb x 3 reps

then it was machines

no idea what they are all called (it is all in Chinese)

but selected 5 machines , highlighting different body parts and did 1 sets x 10 reps
before moving without any rest to next machine
thus did 10 reps on 5 machines and started again for 2nd trip round
also managed 10 reps on all 5 machines , and started again with 1st machine for 3rd trip around

last machine was similar to bench pressing in that handles need to be pushed upwards, only managed 7 reps on last set

but overall pleased with this ad libbed due to circumstances session
but cannot wait to get back to my regular routine on Thursday this week

may get another chance on Wednesday morning at another Hotel - depends on what the gym is like

[SteveWright1]

Note to self
never stay at Yucca Hotel in Jiangmen ever again

2 under repair treadmills
1 x stationary bike, with faulty read out
1 x multi gym with 3 exercise capabilities
1 x rack of dumbells, max weight 15KG and only 1 of those - all other weights from 5KG upwards in pairs
2 x sit up benches/ inclined
1 x bench for bench pressing - but no rack or dumbell
1 x bench for preacher curls, with EZ bar but only 30KG of free weight available

I used everything that was usable for a 30 minute time killing session after getting up at 6.30 am (had not thought to check out gym on arriving late in the evening before)

sad session, but better than nothing

Multi Gym 3x exercises was best piece of equipment
pull down lat bar
foam pads push towards centre (no idea what this is called)
and bars you push outwards and upwards, similar to a seated bench press movement
worked 3 x 10 reps on these
weights in lbs I believe

bench press I managed sets at 90, 100 and final at 110
Lat pull downs managed sets at 60,70 and final at 80
pushing together managed sets at 70, 80 and final at 90

used bench to press the 15KG dumbell for 3 sets 8 reps alternate arms
EZ bar with 30kg on - preacher bench , 3 sets x 8 reps

better than nothing
back to normal tomorrow (I miss deadlifts and squats )

[SteveWright1]

My enthusiasm worked against me today

up and out at 7.30 am to get back to my normal free weight routine
1 coffee, no breakfast, I am not a morning person and ended up using all I had on 1st 3 compound lifts

warm up - 15 mins cycle to Gym
kettle bell deadlifts and chin raises using 20lb kettlebell

Deadlifts
135 x 8
155 x 8
155 x 8
felt good on those

Squats using free weights
85 x 8
85 x 8
85 x 8
105 x 3 (it is not much, but it is best I have achieved on free weights thus far

Bench press
90 x 8
95 x 7
95 x 5
105 x 2 - another improvment for me

OHP
65 x 8
65 x 7
76 x 5

curls
65 x 8
76 x 6
76 x 4

Rows
65 x 8
85 x 8
105 x 8

Calf raises
85 x 8
85 x 8

the comounds rightly got most of what I had to give today
the rest, similar numbers to previous session, but no abject failures in my opinion

back on Friday evening and hopefully after 2 good meals thus extra fuel in the tank to work with

[SteveWright1]

Friday evening session is being moved to Saturday lunch time

update on calories in the mean time

I have been hitting my proteins and fats on a regular basis and now weigh in at 154lb which is a 6 lb increase since I joined
my waist size is relatively unchanged - I still fit 30 inch waist Lee jeans, and the belt fastens on the very 1st notch still

will admit here, that I have been using Celltech hardcore pro series for the last 3 weeks - grape flavour
it does seem to have helped, I am seeing some muscle mass improvement and it is being noticed by my family also
the 4.4lb tub does not seem to last very long, the scoops are massive
but I have decided to continue using it and will be purchasing a 2nd tub before 1st one runs out so I can continue at the 1 serving per day pace, and not have to start again with 2 servings per day for 1st week
this way the 2nd tub will last 1 week longer than the 1st one will

[SteveWright1]

that was better planning
up at 6.30 am today, breakfast 2 eggs, bowl of Alpen with scoop of whey protein added to milk
couple of cups of coffee followed by a restful hour on computer and then off we go

15 min cycle to Gym for warm up

Deadlifts
135 x 8
155 x 8
175 x 8
185 x 6
that felt good

Squats - free weight
body only practice x 8
65 x 8
85 x 8
105 x 8
could have done more but did not want to push my luck

Bench press
100 x 8
100 x 8
100 x 6
started heavier than normal - wanted 3 figures x 3 sets of 8 , just failed, but still left that area feeling good

OHP - my nemesis
65 x 8
70 x 6 ( did not ensure good balance and as the set progress weight was leaning towards my weaker left side)
70 x 8 - after reset
75 x 5
still not great, but at least the shakes are fading as I push bar upwards

Rows
100 x 8
115 x 8
115 x 8

short changed myself on these, I know I can go heavier - silly really, my log book which I carry tells me what I did previously

Curls
65 x 8
70 x 8
70 x 6

fading by this time, fatigue setting in on arms

Calf raises
body only 1 set
115 x 8
115 x 8

rested for 5 mins with an energy drink

Tri push downs
position 12 x 10
position 14 x 10

TST ?
41 kg x 10
46 kg x 10

and that was it, so I left

[SlothBane]

Figured to stop by for a look at your journal. I don't know much about All Pro's routine, but all your lifts seem to be going up. I'm glad you switched to regular squats. Smith machine squat mechanics always seemed strange to me and I don't think they make a very good crutch for people with knee problems.

Good job at staying consistent both in the gym and in your journal.

[SteveWright1]

Figured to stop by for a look at your journal. I don't know much about All Pro's routine, but all your lifts seem to be going up. I'm glad you switched to regular squats. Smith machine squat mechanics always seemed strange to me and I don't think they make a very good crutch for people with knee problems.

Good job at staying consistent both in the gym and in your journal.

Thank you SlothBane- appreciate the visit and the positive comments
must admit I am not following the All Pro as it should be done as yet
still experimenting/ learning all the lifts
but will eventually find confidence enough to start the proper progression from 8s to 9s, to 10s etc on all exercises
the weights are going upwards or the number of reps - basically total weight moved per session is heading North, which keeps me motivated and enjoying it

[SteveWright1]

Slothbane's visit got me focused on what I was supposed to be doing, ad libbed the All Pro until today

wrote the exercises in my log book before leaving home - to ensure I got them in the correct order and applied warm ups to the 3 that the routine
states you should do

feelings 1st

starting with squats rather than my favourite deadlift was a concern for me
worried without enough warm up my squats would be terrible, and at same time worried that as deadlifts are the 5th exercise done
despite the fact it is only 2 sets of 8 reps, I feared I may have been fatigued by the previous 4 exercises

OK - completed - albeit with token weights on 1st attempt - nobody wants to stall during cycle 1 including me

cycle to gym

Squat
warm up , body weight only x 8
warm up, bar only x 8
warm up 65lb X 8
85 X 8 work set
85 X 8 work set

yep extra body only warm up, squats are not my best, so slowly into these is best option for me

Bench press
warm up 65 x 8
warm up 65 x 8
89 x 8 workset
89 x 8 work set

the bar was set up with a slight mix of pound and Kg discs hence 89 lb for work sets

bent over rows
warm up 65 x 8
warm up 65 x 8
105 x 8 work set
105 x 8 work set

Over head press
65 x 8
65 x 8
yes it is pathetic, but this is my weakest exercise and wanted to make sure I could at least get through 1st cycle

Deadlifts ( sound advice from Sen8r on this)
165 x 8
165 x 8

happy Steve, enough in the tank to complete 2 sets of a decent for me weight - 2nd set reps 7 and 8 a bit tough, but completed - Yippee

Curls
65 x 8
65 x 8
OK for me

Calf raises
85 x 8
85 x 8


OK completed - curls revisited - 65 x 8 and 75 x 3 ( I have a Clive tendency LOL?)

I have been visiting every other day recently, and should be doing day 2 cylce 1 with 9 reps on Wednesday
as the reps increase followed by weight increases, I may allow myself 2 full days recovery between visits
but for now, I feel up to visiting 3 times per week

ps - if I complete 9 reps on all exercises , I will just type "as above but 9 reps each rather than typing out all the weights again