GKC45 Journal

[GKC45]

I've been working out just under a year now. I keep a paper journal, but it doesn't provide me the unbiased feedback that I would like.


Here is a brief synopsis of the last 11 months of working out-

January '13- random bro split chest and biceps with just a small amount of back thrown in. I don't have a clue what I am doing.

February '13- I discover Allpro Simple Beginners routine. Squats 2x12 with 35 lbs dumbbells, bench press, 2x12 with 30 lbs dumbbells, bent over row 2x12 with 30 lbs dumbbells, overhead press 2x12 with 25 lbs dumbbells, stiff leg deadlift 2x12 with 30 lbs dumbbells, curls 2x12 with 42lbs ez bar, calf raises 52 lbs with ez bar.

March '13- April '13- I picked up an olympic set and a cage. Squats 105, bp 85, bor 70, ohp 65, sldl 75, bb curl 50, cr 125.

May '13- Squats 115, bp 95, bor 75, ohp 70, sldl 90, bb curl 55, cr 150. Add in shrugs at 135.

June '13- July '13- Squats 125, bp 105, bor 80, ohp 70, sldl 100, bb curl 60, cr 165, shrug 150.

July '13- August '13- I picked up an Olympic ez curl bar. Squats 135, bp 115, bor 85, ohp 75, sldl 115, ez curl 62, cr 180, shrug 165. Stalled out on curls in week 5, second set I got 6 of 12 reps. OHP second set 7 of 12 reps. Repeat curl and OHP weight next cycle.

August '13- September '13- Squats 145, bp 125, bor 85, ohp 75, sldl 135, bb curl 62, cr 200, shrug 180. BP second set 11 of 12 reps- repeat weight. Curls second set 8 of 12 reps, progression but not enough, drop weight 5 lbs next cycle. OHP second set 7 of 12 reps, no progression from previous cycle- drop weight 5 lbs. Squats sloppy form, repeat weight.

September '13- October '13- Squats 145, bp 125, bor 95, ohp 70, sldl 150, ez curl 57, cr 205, shrug 185. OHP second set 8 of 12 reps, feeling discouraged with lack of progress.

November '13- Squats 160, bp 135, bor 105, ohp 75, sldl 165, ez curl 62, cr 225, shrug 200. Push OHP back to 75 lbs, second set 9 of 12 reps, progression but still not hitting the second set. BP second set 7 of 12 reps. *** second set 7 of 12 reps. I caught a bad flu the day after and was sick for a week.


Current

December '13- Switch squats to 5x5 with 85 lbs and focus on form, bp 5x5 75 lbs, bor 115, ohp 75, sldl 5x5 75 lbs, shrugs 220, ex curl 64, cr 245.

I am overall satisified with the AllPro routine, but hoping to improve strength/form, in exchange for endurance, to squat, bp and sldl.

Everybody is talking about 1 RM lifts and I have no clue what mine are due to 8-12 rep progression on AllPro. I'm feeling like a super wimp.

[Smelly bull]

In!!

We all start somewhere, I remember walking into a gym for the 1st time (after a decade off from lifting) and felt pathetic. Pick a program, stick to it, and progress. Oh, and eat big!

Best of luck!

[Tedp]

In.

Welcome and nice progression through the year. Look forward to hear more from ya.

[GKC45]

Thanks.

I should have addressed my intake! I was cutting at 1800 calories through June. painful, I know. I was a real skinny fat wimp. 30% body fat with toothpick arms. Once I got my weight where I wanted it (still too much bodyfat, but not enough muscle to cut further) I increased my calories. I was surprised how many calories I had to add to actually start gaining weight. At 2000 calories I was still losing. After a few weeks, I bumped up to 2250 and still didn't gain. I am currently eating at 3100 calories ( 1gm protein/lb, .5 gm fat/lb).

I weighed 203 lbs in January and dropped to a low of 166 in July. I currently weigh 180. 14 lbs in 5 months. I am gaining faster than I want to and I am considering dropping my calories.

[EjnarKolinkar]

In

Nice job starting a journal. Let the gains begin!

[Vegmaster]

After 17 weeks of SL 5x5 I finally recorded my form and was horrified! (shameful plug - read my journal). So, I have one piece of golden advice - RECORD YOUR FORM and post it here for the knowledgeable folk to advise whether you need to make any alterations. I sure wish I hadn't waited 17 weeks to hit my vids up.

[Marius_Ursus]

GKC does teh athleting.

In for observational purposes.

[SteveWright1]

good to see you journaling GKC45

good luck with your progress going forward

some very respectable numbers being put up already in my honest opinion
and it will only get better, as your calorific intake, matches your needs

[GKC45]

After spending the night thinking about advice given to me in another thread, I decided to make the full switch to stronglifts 5x5. My half allpro half 5x5 bro split felt like an undedicated cop out.

Today was workout A.

squat 5x5 @ 105
bp 5x5 @ 90
bent over row 5x5 @ 65

Bench press and rows felt light, but I am trusting the program progression.

Squats felt good to go below parallel at that weight.

[Tedp]

After spending the night thinking about advice given to me in another thread, I decided to make the full switch to stronglifts 5x5. My half allpro half 5x5 bro split felt like an undedicated cop out.

Today was workout A.

squat 5x5 @ 105
bp 5x5 @ 90
bent over row 5x5 @ 65

Bench press and rows felt light, but I am trusting the program progression.

Squats felt good to go below parallel at that weight.

Good on you for trusting the program. It gets heavy fast and if you start too heavy you stall fast.

GL on your new program.

[GKC45]

Workout B
squats 110
overhead press 45
deadlift 95

Overhead press was, not surprisingly, extremely easy. I did two warmup sets with a dowel.

Deadlifts were interesting. I tried to stack some weights up to get the bar at the correct height. All that got me was the bar repeatedly bashing my shins. Holy crap that hurt! I became so preoccupied with that and my form sucked. I am going to get a couple of bumper plates before I do deads again.

[SteveWright1]

good session GKC45 and smart selection on weight used in my opinion

hope you have those micro plates available to allow you to just go up to 50lb on OHP next session?

I agree even at lower weights 5 x 5 of that particular exercise is not easy

good call on getting the larger plates as you do not need distractions as the weight starts to increase
I had a really nice knurling pattern on my shins when 1st starting dead lifts
the good news is over time the skin hardens up, and even though I still bump them when resetting etc, it no longer leaves a pattern

[Jtbny]

There hasn't been a day of deadlifts that I don't bang up my shins. I'm pretty used to it and only stop to wipe off the blood

I like the new program. Slow and steady progress is the key to success in any structured program. Trust that it will work if you put in the time and effort.

[EjnarKolinkar]

Always tough to get it all sorted at the start. Starting is exciting though. Off to the races!

[GKC45]

good session GKC45 and smart selection on weight used in my opinion

hope you have those micro plates available to allow you to just go up to 50lb on OHP next session?

I agree even at lower weights 5 x 5 of that particular exercise is not easy

good call on getting the larger plates as you do not need distractions as the weight starts to increase
I had a really nice knurling pattern on my shins when 1st starting dead lifts
the good news is over time the skin hardens up, and even though I still bump them when resetting etc, it no longer leaves a pattern

I have microweights in both 2.5 lbs and 1.25 lbs.

There hasn't been a day of deadlifts that I don't bang up my shins. I'm pretty used to it and only stop to wipe off the blood

I like the new program. Slow and steady progress is the key to success in any structured program. Trust that it will work if you put in the time and effort.

Next time I do deads I will be wearing some thicker socks.

[Flounderbout]

I wouldn't worry about the height of your deadlifts. If the plates are small they are just like deficit deads with larger plates, which is all good for form purposes.

[GKC45]

squats 115
bp 95
rows 70

Everything still feels light, but I am definitely aware that I did 5x5 on the squats. I haven't felt post workout tightness in my quads in a while.

[GKC45]

I wouldn't worry about the height of your deadlifts. If the plates are small they are just like deficit deads with larger plates, which is all good for form purposes.

I have trouble "comfortably" getting that low to the ground. I ordered some 25 lbs bumper plates to get the bar where it should be. This may just be a beginner thing as that was the first time I have ever done a dead lift in my life. Either way, I hate banging my weights onto the concrete in my basement.

[doughnutgut]

My half allpro half 5x5 bro split felt like an undedicated cop out.

Sometimes it takes a while to come round to realising that the masters of program making really do actually know why they work.

As for the deadlifts and possible blood on the shins. Your over 35 right? well when we see blood we rub dirt into the wound and carry on.

Oh and IN.

[GKC45]

I wish I had a scarf like that.

[doughnutgut]

Everybody is talking about 1 RM lifts and I have no clue what mine are due to 8-12 rep progression on AllPro. I'm feeling like a super wimp.

Got to highlight this from the first post you made in your journal mate.


You are feeling like a super wimp?

Every man feels like a super wimp next to someone stronger and bigger.

Every man also looks stronger and bigger next to someone else who lifts less.

Horses for courses. Pros and cons.

No one is weak in this game. The only weak ones are those who choose the sofa over the iron. Your choice has made you strong. Keep that choice and you will go far GK.

[tomnationwide]

Awesome start!

[GKC45]

Workout B
squats 120
overhead press 50
deadlift 100

I picked up some bumper plates and those extra few inches of height really helped get the bar where I need it to be. I made a video of my dead for feedback. Now I just need to figure out where to host it besides my youtube account that my friends see. lol

[GKC45]

Got to highlight this from the first post you made in your journal mate.


You are feeling like a super wimp?

Every man feels like a super wimp next to someone stronger and bigger.

Every man also looks stronger and bigger next to someone else who lifts less.

Horses for courses. Pros and cons.

No one is weak in this game. The only weak ones are those who choose the sofa over the iron. Your choice has made you strong. Keep that choice and you will go far GK.

Well when you say it like that, you make me feel good about it!

Awesome start!

Thanks!

[GKC45]

squats 125
bp 100
rows 75

I am working out every other day and not taking a two day weekend while the weight is still lite. I got off my MWF routine while I was sick last month and I am using this time to get back on it without skipping any days. My next workout is Monday and then I will be back on track.

[SteveWright1]

solid session GKC45

which day are you enjoying the most?
Squats , Bench and Rows,
or Squat, OHP and deads?

[doughnutgut]

solid session GKC45

which day are you enjoying the most?
Squats , Bench and Rows,
or Squat, OHP and deads?

Glad you asked this because my guess is he will hate all of them within the next 5 or 6 weeks.

Nice work GK. Keep it up fella.

[GKC45]

I think doughnut is on to something there. lol

At this point I am enjoying doing deadlifts because I have never done them before. It feels like a "fresh" workout. Surprisingly, the light weight/higher volume squats are causing some DOMS.

[GKC45]

squats 135
ohp 55
deadlift 115

I am really enjoying these deadlifts and I am curious to see how far I can go before I stall.

[ricktbaker]

deadlifts have quickly become one of my favorite exercises. In part of the challenge of perfecting my form, and in part just the general feel of the lift. Really one of the more enjoyable compound lifts for sure.