My goals are to gain strength and later lean mass. eg make gains in muscle mass and size now but later cut with diet and more cardio.

I just recently started doing Starting Strength as this fits well with me and my personal goals.

As i progress i will add in Dips and pull ups but for now im just trying to make the main exercises.
I will also add in cardio on off days.. probably via walking, running and swimming for 20-30mins. (used to swim for my county at one point)

I think i have got my squats down pretty good for form after watching 'so you think you can squat' series. Also watched the bench series both really good and what i really needed.

So far this is what i have done and where im at.

current weight: unknown last time i checked 6months ago was roughly 87KG but not sure (will update)
Height: 5'11.5" (just under 6foot)
body fat %: last time i checked about 5 months ago was something like 25, i will have to do it again.


Day1
20/04/12

squat: 55KG 5x3
standing press: 40KG 5x3
rows: 50 KG. 5x3

Day2
22/04/12

squat.60kg OK 5x3
bench.60kg NP (no problem) 5x3
dead. 70KG NP 5x1

Day 3
09/05/12

squat: 65KG NP 5x3
press: 40kg NP 5x3
rows: 50kg NP 5x3

Day 4
12/05/12

Squat 70KG set 1 ok, set 2 stall on last, set 3 fine. (probably didnt rest enough on 2nd)
bench 65KG 5x3 all fine
dead 70KG 5x1 all fine

day 5
14/05/12

squat: 75KG 5x3
press: 45KG 5x3 slow a bit on last ones.
rows: 55 KG 5x3

Day 6
17/05/12

squat 65KG 5x3 (lol not sure if weight is correct)
bench 65KG 5x3 ok
dead 75KG 5x1 np.

Day 7
21/05/12

squat 70KG 5x3 NP last one last set slow.
press 47.5KG 5x3 slow on last set last rep.
rows 57.5KG 5x3 fine.

Day 8
23/05/12

squat 70KG 5x3 fine (messed up, should have been 72.5kg)
bench 67.5KG 5x3 slightly slow.
dead 80KG. 5x1 ok

Day 9
25/05/12

squat 72.5KG 5x3 easy enough.
Press 50KG 1x4 2x1 can not, went back to 47.5kg and was really easy! than did 5x3 np, this is strange!
rows 60KG 5x3 NP
dips body weight 6x2 (wrong day for dips, should be pull ups. update next time)


Missed some days here and there but overall feel like im making some progress. Actually missed a lot at start because i went away for a while.

Diet goals, eat more frequently and more clean. I think the first point is more important atm. I keep missing meals all the time. i should just eat when i should and not skip out.

need to hammer on my diet because its ****ed up right now and will hinder progress.

Also my sleep is F-ed up i need to get my 7-8 hours and not 4-5.

alright. hope to show a lot of progress in next few months.

Edit: also if you look you will see im a bit skatty over all as far as weight progression has been so far but right now i will be way more consistently adding correct weight.

Just eat bigger meals less often rather than small meals several times a day if you are missing out on meals. To reap the reward of your hard work in the gym, make sure you get that 0.8-1g protein per lb of bodyweight. =)a

sounds like a plan.

Session 10

27/05/12

Squat 5x1 20kg 5x1 70KG 5x3 75KG - my knees pointing in a bit on last set.
bench 5x1 20KG 5x3 70KG seems good
Dead 3x1 70kg 5x1 85KG
Dips BW:8x1 5x1

Gonna keep adding 2.5KG each time for all exercises but deadlift I add 5KG.

also weighed myself today @ 88KG/194LBS overweight.

and i did 20 mins swimming in a pool that is less than 25m and maybe between 15-20m. Did only about 10 lengths or so.

session 11

had about 3 hours sleep.

squat
20KG 5x1
70KG 5x1
5x1 77.5KG
4x1 77.5KG
4x1 77.5KG

Squats suck so bad on last 2 sets. Foot roll up and down with weight. legs cave on last ones, leaning all of the place when im down low.
Gonna go down to 75KG next 3 sessions or untill im happy with form and strength.

Press
5x1 20KG
5x3 47.5KG
felt heavy compared to last time. Think this shows im just to tired.

rows
5x1 20KG
5x3 62.5KG ok
Pull ups (didnt bother just 2 reps to tired)

MEH

If you haven't already, its worth it get some regular photos, or at least some "before" ones taken. One of my biggest regrets!!

Standard notation for exercises is sets x reps x weight, or weight x reps x sets.

Makes it easy for everyone to see what is going on. You may be making too large jumps, 5kg is a lot from workout to workout. You want to try and sustain progress for as long as possible, slow and steady.

I will take some snaps, i think this is the fattest I've been in my life. I already feel way stronger which is nice.

Well I'm only making 5KG jumps on my deadlifts and rest at 2.5KG. I'm not going to add any weight to squats next few sessions unless i really get good form and feel i can add more.

I agree with you on the small and steady approach.

Want to see some big changes in next 3 months and I'm going to be working for it.

Session 12

Missed a couple days.

03/06/12

squat
5x1 20KG
5x3 70KG

ok
Lower to work on better form still

bench
5x1 20 KG
5x3 72.5 KG
ok

Dead
3x1 60KG
5x3 90KG
good

Dips
8x1 4x1 BW

sit ups
Inclined 10x2

The first ones are warm up sets?

I feel like for warm up you should go light and do like 2 sets of 20 reps. Solid warmup to make sure your muscles are ready to lift heavy.

Yeah for squat I'd do like:

2 x 10 x bw
10 x 20kg
5 x 40kg
2 x 60kg
1 x 65kg
3 x 5 x 70kg

yeah first ones warm up sets.

I do a 5 min run before i start lifting to help get warmed up as well. Will add more reps to warm up, not like its very hard or anything

squat
20kg 10x1
70KG 5x3

squat form was really good i guess my legs are just weak.

press
20KG 10x1
45KG 5x1
48.5KG 6x1 (dont know why i did 6)
50 KG 6x1

Really happy this felt waaaay easier than before.

rows
20KG 10x1
65KG 5x3

Felt heavy on last reps and form wasnt great. i think i didnt rest enough actually.

close under hand grip Pull ups
BW. 3x1
BW 2x1

weight was at 89KG All time high. Don't really care about weight but nice to know.

felt like good session.

Your warmup routine needs work, and I'm curious as to why you didn't just do sets across on the press at 50kg

what do you mean about warm up sets?

reason i did that for press was more for feeling out where im at and building up to the heavier weight. last time i tried 50kg it was terrible. this time np.

Yeah I mean doing more warmup sets like I mentioned before. As for the Press it's easier to make progress if you go for an increase in weight (however small) each workout. You successfully pressed 47.5 for sets across last time so u should start right into 48.5 or 50 this time, and reevaluate the situation when u miss more than two reps at the new weight.