Sculelos Weight Log and Profile (with pics)

[xblitz44x]

Great job so far. You're on the right track.

Do you have your weight progress planned out and written down, or are you just winging it from week to week? I've found it's best to write down every weight, for every set, for every workout for the next 8 weeks. Put it in an Excel spreadsheet and stick to it. This way you won't fall victim to overconfidence and have to reramp your weights.

Also, you seem to put a lot of emphasis on "sore". Ignore it. Don't talk about it, don't let it effect your training. Sometimes you'll be sore, sometimes you won't. If you're sore, and you're supposed to work out, work through it. If you're not sore and you're not supposed to workout that day, don't work out.

Pay attention to your weight gain, as far as body composition goes. You can afford to put on some fat but you don't want to throw on a whole lot of fat and have to take it all off when you're done bulking.

 

[Sculelos]

Great job so far. You're on the right track.

Do you have your weight progress planned out and written down, or are you just winging it from week to week? I've found it's best to write down every weight, for every set, for every workout for the next 8 weeks. Put it in an Excel spreadsheet and stick to it. This way you won't fall victim to overconfidence and have to reramp your weights.

Also, you seem to put a lot of emphasis on "sore". Ignore it. Don't talk about it, don't let it effect your training. Sometimes you'll be sore, sometimes you won't. If you're sore, and you're supposed to work out, work through it. If you're not sore and you're not supposed to workout that day, don't work out.

Pay attention to your weight gain, as far as body composition goes. You can afford to put on some fat but you don't want to throw on a whole lot of fat and have to take it all off when you're done bulking.

Eh yeah, I have weight increments planned but not sure if I will be able to do them, will stick more to a linear progression now.

As for fat I don't think I will have a problem it is pretty difficult for me to gain much weight anyways, although if I start gaining too fast I will cut down on the calories.

And I guess soreness doesn't really matter to much, just don't want to overtrain.

 

[xblitz44x]

And I guess soreness doesn't really matter to much, just don't want to overtrain.

If you've been planning your workouts then you could schedule a deload every 6-8 weeks.... where you simply back off the volume to let your body recover (workout just twice that week). When people feel "over-trained" after just 4 weeks of moderate work, it's because a) they aren't conditioned, b) they aren't eating enough c) they aren't getting enough rest.

 

[JohnRobHolmes]

As long as you get proper food and sleep, you shouldnt need a deload for months and months since you are a new lifter. Im going strong now at four months without a deload, and the gains have not tapered off yet. I will add an extra day for recovery when my lower back says so, but I wouldn't call it a deload.

 

[Sculelos]

Ah okay, I guess I won't worry about it then unless I stop improving for awhile then I may try a deload.

It's just that the training I'm doing now is radically different then anything I've ever done in the past, first time that I've got a set routine and I am going to try my best to follow it.

As well I am eating more although if I start getting fat I will reduce accordingly, right now though I could easily handle another 10lbs or so pretty effortlessly though even if it's just pure fat, so untill I hit 190lbs I won't necessarily monitor my calories much.

 

[JohnRobHolmes]

Dont sweat it. Just go one day at a time, and you will know if you need a day or a week after a few months of training. Days after drinking, no sleep, little food, and other daily things will be the first hurdles you come to. Once the weight gets heavier and you train for a while, you will need to start planning your deloads and reloads.

 

[Sculelos]

Well I think tomorrow I'm only going to only increase the weight very minimally if at all... yesterday I got overzealous and had to decrease weight before all the sets were done, so I'm going to start planing exact routines and see if I can follow them, anyways this is what I'm going to try.

Squat, 3x5x95 dropping the weight slightly in order to do 3 sets cleanly

Military Press ,75lbs, last time 65lbs wasn't to hard so I think an increase is in order

Barbell Rows,85lbs again, had to really focus on maintaining my form last time so I think it might be wise to let my core get a little stronger before increasing this one.

Any suggestions welcome, will probably go to the gym tomorrow morning.

 

[beerdrinker]

I wouldn't go up 10lbs on the military press if I were you. It will be your first lift to stall out, so don't push it too quickly. 5lbs is the max I would go up.

 

[Sculelos]

I wouldn't go up 10lbs on the military press if I were you. It will be your first lift to stall out, so don't push it too quickly. 5lbs is the max I would go up.

Ah, okay, I'll just do 5lb heavier then.

But still planing on sticking to the workout in my above post besides that change, need to get my form down nice and smooth in a few lifts that I thought were a little clunky last time from being new to them.

 

[JohnRobHolmes]

Thats pretty much the weight I started with, and It certainly helped me learn the motions without hurting the joints much. Your connective tissues will take longer than your muscles to catch up, so take these first six weeks moderate if you have never trained before. The tendon and ligament strains are no fun at all, because of the low blood flow and long recovery times.

I X2 the advice on OHP. It was the first motion to stall on me. 5lbs is a big jump every time.