My Story -- a test of perseverance

[Matt_M.]

I joined this site a little over a month ago, and got some great tips/guidelines on workouts and diet plans. With this knowledge I set out to improve my body and gain strength. I began at 152 lbs on Jan 5th, 2006, and had a few goals in mind ...

1) Get to 180 lbs. by June 1st (+28 lbs in 5 months)
2) Get to 200 lbs. by September 1st (+48 lbs in 8 months)
3) Keep body fat % in the 10-15 range
4) Stick with a decent nutrition plan, and cheat before skipping a meal.

That's about it. Now we are exactly 1 month off the starting point, and it's time to reflect. After weighting in tonight I clocked in at 160 lbs, a +8 lb increase, and my body fat is right around the same. I'm definitley satisfied with this, as I'm on pace to meet my first 3 goals. This is also good considering I haven't been nearly perfect in the past 1 month. I skipped one week of workouts due to private issues, and I often times didn't get the needed calories in a day. (although I did most of the time) I've had to make adjustments with my workouts, squatting way less than I'm able to because I don't own a squat rack.

That had changed, since I now am going to a local Y 3 times a week, (mon, wed, fri) have no reason to take off a week, and plan on being more strict with my diet. I don't see a problem with gaining another 20 pounds in the next 4 months, but we'll have to see. Some other things I'd like to improve is my form on squats and bench press a bit, and get more water in me.

I'll update this after every workout. If noones interested that's fine, I'll keep it for myself. I want to thank everyone here for their help in my progress so far, and I hope to not let you down.

 

[Matt_M.]

Wednesday, February 6th, 2007

Day B Workout

Barbell Rows

2x5xbar
1x3x75
1x2x105
3x5x125

Squat

1x3x105
1x2x125
3x5x155

Military Press

1x3xbar
1x2x75
3x5x105*

*- failed last rep.

Workout time: 35 minutes

Notes: Besides the one failed rep everything went good today. not many people there, and got my workout in a short amount of time. Ate a ton of fish, about all I had that day as I need to go to the store to pick everything up again.

BTW, using MR's 3x5 system incase anyone wasnt aware.

 

[Kabeetz]

Sounds like a great start. Best of luck. Keep it going and pretty soon everybody will be following along.

I don't know a ton about the specifics of starting strength, but I can tell you based on what I know about progressive training that a fail the first week is a sign that you're a little ambitious with your opening goals.

As hard as it can be for the ego to take, make sure you build up some momentum thus first couple weeks because that is sort of like the pushing down of the spring that can lead to the explosion of strength gain.

 

[NJL52]

Didn't read the entire post so I might have missed something.

But if you are just starting and you failed a rep in one of your workouts already you started to heavy. You shouldn't be failing on reps until like the 5th/6th week of a 3x5.

 

[Matt_M.]

Thanks for the help guys. You're right, failing a rep this early will only hinder my results. I'll look for that in my other workouts as well. I'll lower that one 10 lbs, and see where we go from there.

 

[anotherbutters]

I'd lower the press down to 90 and only add 2-3lb per session. The progression from session to session will get you stronger and you build up some 'momentum' that allows you to continue to add a bit to the bar each time.

You might want to try squatting first. It's a good way to warm up the entire body and you get to put everything into it.

 

[Matt_M.]

02/08/07

Day A Workout

Bench Press

2x5xbar
1x3x105
1x2x125
3x5x150

DeadLift

1x3x125
1x2x145
3x5x175

Squat

1x3x105
1x2x125
3x5x155

2x15 Decline Situps
2x10 Decline Dumbell Press

Workout Time: 35 minutes

All workouts went pretty well. Wasn't in danger of failing any of them, but still felt like I got a pretty solid workout. Met a couple older guys (well, older than me) and they seemed pretty cool. (although they were puttin up a few more plaques than me. )

anotherbutters,

I see your point. I was planning on doing it yesterday but it wasn't open up at the time. I'll see if I can start it next time with Squats.

Also, you would recommend upping it 2.5-3 lbs every session instead of every week?

 

[anotherbutters]

It's probably best if you read through the description of the 3x5 linked from the training vault sticky (ok, here it is).

You're doing a number of things wrong, such as wrong execution order (you don't really want to fatigue your lower back with deads before you squat), doing 3x5 on deads (should be 1x5 because they'll become very taxing), not adding weight on every session (there was no point in repeating the 155x3x5 squats).

You'll probably progress very well with this, you just need to make a few little changes. In direct answer to your question, yes, you add weight to each exercise each time you do it, and yes, that means 3x per week with squats.

 

[Matt_M.]

anotherbutters,

I'll do squats first, add weight every session, and read the sticky.

the deadlift was actually a typo, i did a 1x5 as my working set.

thanks for your help. don't go easy on me. i have a lot to learn and thats why im here.

 

[NJL52]

BTW:

Order starting strength. I have been working out for 6+ years and I still didn't know a damn thing compared to what it taught me.

 

[Matt_M.]

Monday, February 11th, 2007

Day B Workout

Squat

2x5xbar*
1x3x105
1x2x125
3x5x157.5

Barbell Rows

2x5xbar
1x3x75
1x2x105
3x5x127.5

Military Press

1x3xbar
1x2x75
3x5x95**

*- Should probably start with more like 65 or 75.
**- deloaded 10 pounds and will increase by 2.5.

Workout time: 30 minutes

Notes: Felt like an okay workout. I kind of rushed the warmups for the squats, which is one reason why the workout was a bit shorter. I feel like the workout should be taking me longer, but whatever. I should have no problem increasing 2.5-5 lbs every time.

Foods Ate today: Steak, 2 Buffalo Chicken strips, 2/3 gallon milk, 1 cheeseburger, some peanut butter and tuna fish.

Current Weight: (6:10PM)- 161 lbs.
Increase from Start: +9 lbs.

 

[anotherbutters]

Good weight choices. Don't worry that it's a quick workout. So long as you can add a little bit to the bar every workout, you're doing good.

 

[HiDnGoD]

BTW, I just received Starting Strength & I'm learning a ton. Worth it's weight in Gold.

 

[Matt_M.]

Good weight choices. Don't worry that it's a quick workout. So long as you can add a little bit to the bar every workout, you're doing good.

Thanks. If, say, next workout I fail my last rep of a workout, what would be your advice? De-load 5-10 lbs and then increase from there?

And yeah, I need to order Starting Strength.

 

[Matt_M.]

Weather is AWFUL today. All schools were closed. Looks like I'm going to have to skip a workout.

 

[Matt_M.]

02/17/07

Day A Workout

Squat

1x3x105
1x2x145
3x5x160

Bench Press

2x5xbar
1x3x105
1x2x125
3x5x152.5

DeadLift

1x3x125
1x2x145
3x5x180

2x15 Decline Situps
2x10 Decline Dumbell Press

Workout Time: 45 minutes

Really good workout today, and pretty pleased given that I had to skip a workout due to weather.

Had an encounter with a really old dude. He looked like Sean Connery (now) after being pistol whipped in the face too much. First of all, I was on the squat rack doing squats, while this douche behind me is staring right at me doing his stretches. It looked like he was jacking off to me. I ignored it, and then planned to use the bench press. He was sitting on it doing some funky stretches, and it was the only bench press in the place. I asked him "Are you using this" basically telling the dude to move because there are 50 other benches to do your gay stretches. He says "WELL I'M SITTING HERE ARENT I?", then gets up and leaves while grunting the whole way. Pretty funny.

 

[Matt_M.]

Had to skip my Monday workout due to family issues. Kind of dissapointing.


Day B Workout

Squat

2x5xbar
1x3x105
1x2x145
3x5x162.5

Barbell Rows

2x5xbar
1x3x75
1x2x105
3x5x130

Military Press

1x3xbar
1x2x75
3x5x100

Workout time: 40 minutes

Notes: Had to wait 10 minutes to get the squat rack, so I just pumped out some decline situps while waiting. Workout felt pretty good, although I struggled a tad with the squats. I did the 5 reps every time, but the form was a little shaky. Had no problem with the MP or BR's.

NOTHING to eat around my house, i mean im seriously eating bologne sandwiches as a last option. Need to get some new food.

I'm going to keep working out and see if I can hit 170 lbs by April 1st.

 

[Matt_M.]

Haven't updated much because of a lack of interest. However, currently I'm 165 lbs, a +13 lb increase in 1 month, 22 days. I'm also up +5 lbs since my first post, which was exactly 3 weeks ago. I'm deadlifting 200+, and am progressing very nicley through this. The only problem is my bench press, which has staggered a bit. My form was awful to begin with, so I'm dealing with it now.

 

[Kabeetz]

Consistency in logging will create the interest. And having a written record of getting stuck in your bench, and then how you're gonna get past it, will be important for you down the road when you get stuck on lifts. Consider your log a personal diary, and a great tool for long term success.

Keep it up and good luck.