SamG's Log

[SmileyEH]

Sam does your gym have a power rack? If so there are adjustable bars you can set just below the bottom of your squat so that if you fail you can just drop down and let the weight rest on them. If that's the case you will only need a spotter for bench, although for right now the weight you are doing is not enough to be a danger. If you fail just roll the bar onto your stomach and sit up then maneuver yourself out.

[lozen]

Also consider booking a few sesions with a trainer. Keep it going.

[SamG]

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Also consider booking a few sesions with a trainer. Keep it going.

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I signed up for a free consultation with a trainer, but haven't been contacted yet. We'll see how that goes.

[SamG]

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Sam does your gym have a power rack? If so there are adjustable bars you can set just below the bottom of your squat so that if you fail you can just drop down and let the weight rest on them. If that's the case you will only need a spotter for bench, although for right now the weight you are doing is not enough to be a danger. If you fail just roll the bar onto your stomach and sit up then maneuver yourself out.

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Yeah, they do have one power rack, which I've been using. I'm also trying to convince a friend to start Rippetoe with me for motivation and so we can train together / spot each other.

[SamG]

7/29: Went to a pool party for a friend's daughter's birthday and swam laps afterwards. I enjoyed it and might make swimming a regular thing.

I read this bit in the Rippetoe FAQ, which supports the advice from dethgrind, thirddan, and Thremp:

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If you don't have abs now, and you are a chubby, NO weight training program will get you a 6-pack without dietary adjustments and cardio. As a newb to weight training, your best bet is simply to clean up your diet, maintain a strict food log, and monitor your calorie intake and morning post-take-a-dump bodyweight. Don't try to lose weight (unless you're pretty fat), try to maintain. This will allow your body to burn bodyfat for fuel while building muscle. This is ESPECIALLY effective for chubby teenagers and out-of-shape older guys who used to be athletic/lean and can use muscle memory to help them get back in shape.

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I also think I overestimated my caloric need. I'm now targeting about ~2500 / day and keeping a detailed food log on thedailyplate.com.

I'm going to gym tonight, and I'm pumped. I feel much better today, not nearly as sore/tight as the last few days, and I WILL add weight to all my exercises. I'm ready to see those beginner gains everyone talks about. Time to kick some ass.

[IronFly]

Sam - how was the session last night?

Good thread, good log.

I'm in somewhat of the same boat as you, but I have to hold off on weightlifting because I'm currently rehabbing a knee injury.

Stay motivated!

[SamG]

7/30 Workout

The GOOD: I convinced my friend to start Rippetoe with me, and we worked out together last night. He shot some videos that I'll post later. Also I'm starting to eat better.

The BAD: Squats were a disaster, and I wasn't able to increase weight (sets across) on my bench press.

Squat:

2 x 5 x 45 (warm-up sets with the bar)
115 lbs - failed
105 lbs - failed (!)
1 x 3 x 85 (or was it 75??)

I lost balance coming out of the squat on the 3rd rep, broke form, and racked the bar. Wtf! This weight should be easy. I've got a video of it, which I'll post later. Not sure if this is simply a problem with coordination / balance or what. I have two theories:

A) My first workout, when I did 105, I might have only done partial squats. Now I'm squatting deeper, and I can't handle the same weight.

B) My body hasn't fully recovered from my first workouts.

Likely it's a combination of (A) and (B). My plan is to just reset for the next workout and approach squats like I've never done them before. Start with the bar and add 10 lbs until I find a good weight I can lift with proper form. This whole "start with a weight that's too heavy and then remove plates" way is ass-backwards and counter-productive, and I'm doing it too much.

So yeah squats were a disaster. I love squats in theory, but suck at them when I get under the bar.

Bench:

1 x 5 x 45 (warm-up with the bar)
1 x 4 x 105
2 x 5 x 95

I could have done 105 sets across probably, but I pussed out. Next time.

One problem with the gym I go to is their smallest plate is 5 lbs. If I want to increase weight, I have to go up 10 lbs, and 95 -> 105 is almost a 10% increase in weight. But I can (and will) do 105.

Deadlift:

1 x 5 x 65 (warm-up)
1 x 5 x 135

The 135 set was a piece of cake. I should be lifting more.

Cardio: 20m exercise bike

Next planned workout Thurs (8/2). I haven't decided yet if I'm going to progress to the B workout like I'm supposed to or do A another two times so that my friend and I are in sync. Either way, I'm psyched to have someone to workout with.

Disappointing workout overall, but one thing is good: I have nowhere to go but up from here.

[SamG]

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Good thread, good log.

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Thanks. If it's good, it's because of the solid advise from everyone here. I'm posting mostly for selfish reasons: to stay motivated and have my newbie questions answered. [img]/images/graemlins/smile.gif[/img] But I do hope that it helps another novice get started.

Good luck with your rehab.

[SamG]

Diet

I'm finally trying to eat a little better, and I've started eating many small meals throughout the day (per the 7 habits article). I'm now convinced diet is a giant part of building muscle and getting lean. I'm also drinking a lot more water.

If you guys see anything I really shouldn't be eating, tell me. The chicken fried rice and microwave meals probably aren't so good, huh?

This morning I weighed 165.2 lbs. My scale said 17.3% bodyfat, but I don't trust it.

What I ate yesterday:


What I've eaten so far today:

[IronFly]

what website do you use for your food & exercise log? I'm using calorie-count.com but would love to find something better.