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Old 07-23-2008, 04:27 PM   #1
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Weasel45 Log

In February, i was 6'0 225 and i decided to lose weight so i bought the nike ipod + and started running. I also started eating smaller portions of somewhat healthier food. Before, i would eat fast food every meal so i started eating Healthy choice and subway and making turkey sandwiches.

I started reading this forum about 1 month ago and decided to join a gym about 3 weeks ago. I had no idea what i was doing so i got a trainer for 5 sessions. When he took all my stats i was 185 with 16% body fat but really weak since i was only eating about 12-1400 calories a day and running like 5 miles 4-5 times per week.

My training sessions were up this week so I decided to start doing Starting Strength. Today was my first day.

For Squats, i did what they say to do to find the weigh you should start on and then did 2 more sets.

3x5x85

For Bench I did the same thing

3x5x105

For deadlifts i was kinda nervous cause i have never seen anyone do one in my gym so i wasnt sure where to do them.

1x5x155

Is it bad for me to run still while i am doing this especially on the days when i lift. I also ride my bike to work which is like 3 miles each way. I am having a tough time eating enough calories i think. Are balance bars a bad way to get 200 calories?

Thanks
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Old 07-23-2008, 05:30 PM   #2
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Re: Weasel45 Log

Also, for my dead lift warmups, it says i should be using like 85lb to start. I thought it was preffered to start from the same height?
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Old 07-24-2008, 03:37 AM   #3
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Re: Weasel45 Log

It is, just put some plates on the ground so the plates on the bar rest on those.
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Old 07-25-2008, 04:23 PM   #4
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Re: Weasel45 Log

7/24 Biked to and from work, about 5 miles total. Then i jogged for about 25 minutes. I started keeping track of my food on fitday. 1427 Calories w/ 39% carbs 37% protein and 24% fat. I also drank a bunch of beer which i didnt put on there.

7/25 Squats
5x3x45
3x55
2x75
5x3x95

The back of my calf started to hurt after the 2nd set. does this mean im doing something wrong?

Press
Tried to set my starting weight and i ended up at
5x3x65

Power Clean
3x5x75

I also bought some syntha 6 cookies and cream to try and get more calories. It is a lot better with milk than with water
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Old 07-28-2008, 05:36 PM   #5
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Re: Weasel45 Log

7/28 Squat

5x3x45
5x1x60
3x1x80
5x3x105

My knees hurt a little bit on the first set of 105. I think my knees are to far over my feet but im not sure

Bench

5x2x45
5x1x55
3x1x80
2x1x100
5x3x115

I went up 10 pounds from last time. I think it was too much so i am going to start only increasing it by 5 pounds

Deadlift

5x2x70
3x1x105
2x1x145
5x1x175

This was pretty difficult but i really like this lift

I also did 3 sets of 2 pullups.
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Old 07-29-2008, 03:44 AM   #6
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Re: Weasel45 Log

you are doing sets of 5 right?
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Old 07-29-2008, 12:15 PM   #7
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Re: Weasel45 Log

Quote:
Originally Posted by theblackkeys View Post
you are doing sets of 5 right?
ya
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Old 07-29-2008, 04:52 PM   #8
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Re: Weasel45 Log

Quote:
Originally Posted by Weasel45 View Post

My knees hurt a little bit on the first set of 105. I think my knees are to far over my feet but im not sure
As a beginner I'd be really surprised if your diagnosis isn't correct. One way to check it out and practice a better motion is to stand facing a wall with your toes 3 inches from said wall. Then try to do a squat.
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Old 07-30-2008, 03:28 AM   #9
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Re: Weasel45 Log

I don't think knees going over toes is the problem. That is fine if everything else is in order. He's probably balanced on his toes coming out of the bottom, instead of on his heels/midfoot. I'm not sure he owns Starting Strength yet, which he should definitely buy if he wants to keep healthy joints.

Another thing to check is if the toes point the same direction as the knees, and that the knees do not cave in coming up out of the bottom. Most noobs have that problem they just have to consciously think about forcing the knees out.
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Old 07-30-2008, 03:48 AM   #10
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Re: Weasel45 Log

Just to reinforce what everyone is saying about the squat:

-Point those feet at an angle
-Keep the knees tracking over the feet -- you may have to consciously try pushing those knees outward to do this.
-When you hit the bottom of the lift, you want to have your feet flat on the floor. To do this, you may have to bend at your waist a bit to keep your balance.
-Your hamstrings should be tensed throughout the entire lift (except at the top LDO)
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Old 07-30-2008, 06:21 PM   #11
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Re: Weasel45 Log

7/29 I ran for about 25 minutes at a slightly faster pace than normal. I tried to eat more calories and i got to 1858 calories 45% protein 31% carbs and 24% fat.

7/30
Squats
5x2x45
5x1x55
3x75
2x95
5x3x115

Thanks for all your guys help on this one. it felt a lot better when i tried to keep my knees pointed the same ways as my feet

Press

5x3x45
3x55
2x60
5x3x70

I'm already struggling on this weight. Im pretty sure i started to heavy so maybe i should back down a little

Power Clean
5x3x45
3x55
2x65
5x3x80

I really struggle with these. I dont think im flexible enough to get my elbows pointed out how they are supposed to.

I just ordered starting strength as well
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Old 08-05-2008, 10:44 PM   #12
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Re: Weasel45 Log

8/1
Squats
5x2x45
5x1x55
3x75
2x100
5x3x125

Bench

5x2x45
5x1x55
3x1x85
2x1x100
5x3x120

Deadlift

5x2x75
3x1x115
2x1x155
5x1x185

8/4
Squats
5x2x45
5x1x55
3x85
2x105
5x3x135


Press

5x3x45
3x55
2x65
5x3x75

I switched from Cleans to Pendlay rows cause my form was terrib
5x3x95

Ive been eating more as well. i ate a ton of not to good stuff during the weekend. Yesterday i went back to eating better. 2405 calories 40 carb 38 protein 22 fat.

I also ran 4 miles.

8/5

Jogged for about 1 mile and sprinted up 12 flights of stairs three times. also played roller hockey for about 2 hours
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Old 08-06-2008, 06:36 PM   #13
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Re: Weasel45 Log

8/6

Squats
Warm up sets
Then
5x3x145

Bench
Warm ups sets
Then
5x3x125

Deadlift
warm up
Then
5x1x195

Im not sure if i should increase this by 10 or 15lbs per time. Its still not that difficult
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Old 08-11-2008, 05:42 PM   #14
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Re: Weasel45 Log

8/8
Squats
3x5x155


Press
3x5x80
This was pretty hard. Pretty sure i wont be able to do 85.

Pendlay rows
5x3x105

8/11
Squats
3x5x165

Bench
1x5x130
1x4x130
1x3x130
I felt real tired today and hungover. Im pretty mad i failed so soon on this excersise. Do you think i should reset to like 115 or something or try this again friday

Dead lift
1x5x205

My copy of starting strength arrived so i have been reading that.
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Old 08-13-2008, 06:15 PM   #15
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Re: Weasel45 Log

8/13

Squats
3x5x175

This is getting tough so im going to have to start going up by 5lbs


Press
2x5x82
1x3x82

I think i might go back to 70 on this one


Pendlay rows
5x3x110

Im going to have to start eating more. Im still only getting like 2300 calories a day at most. Fit Day says i need 3500 but i dont think that can be right. I dont feel like im getting any stronger. Weight is now 187
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