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Jordan\'s Log
Jordan's Log
SamG has inspired me to start up my own log on here to track my progress and get some feedback. I'll steal his format for my introductory post. I'm Jordan. I've never been in great shape, and would like to change that. I'd like to be healthy and get babes. * VITALS Height: 6'2" Weight: ~225 Age: 22 Sex: Male I'd estimate my bf% to be around 25%. I definitely have a bunch to lose, and a lot of strength to gain. * BACKGROUND I've dabbled with weight training before, but I've never been totally dedicated to it. In the past I have focused on my upper body, but would like to focus on total body transformation from here on. I'm a relative n00b at squatting and deadlifting. This is definitely something I need to change. I've done some research and had others look at my form. Keeping my back straight and getting deep enough are my main challenges with squatting. My deadlift form is probably okay, although my knees might be going a bit too far forward for my later reps. In the past two months I've begun working out about 5 times a week, lifting 3x a week and doing cardio 4-5x typically 20-40 minutes. I've lost about 6 pounds and have seen modest improvements in my lifts and cardio performance. I do fine on ellipticals, but I absolutely suck at swimming and running. My swimming form is terribly inefficient and I can barely swim 50m in a row. I ran my best mile about 2 weeks ago in 8 minutes. Recently I ran 1.5 miles in a little under 15 minutes. These were both very challenging for me. * GOALS -Lose weight. I'd like to get to 205-210 pounds or so and then reevaluate my weight goals. -Get strong. Benching 225lbs has always been a goal of mine. Ideally I'd be able to bench it multiple times, but for now I'll set this as my 1RM goal. For the other lifts I'd like to be able to at least get to a novice level for my weight according to this http://www.exrx.net/Testing/WeightLi...Standards.html 1RM goals: Military Press: 120 Bench Press: 225 Squat: 235 Deadlift: 300 Clean: 170 -Get conditioned: I want to be able to run a 5K at a 9 minute mile pace like it's no big deal. And I'd like to be able to do it at a 7 minute mile pace if I really push myself. I am clearly very far from being able to accomplish either of these, but that's why they are goals. -Look good. I figure this will come naturally once I reach my other goals. * PLANNED ROUTINE Rippetoe Starting Strength, with some form of cardio 5-6x a week. I'm planning to do 20 minutes on the elliptical after lifting, and either ~40 minutes of elliptical or running on off days. * EQUIPMENT I have a membership at the YMCA, and I also bought a pair of New Balance 817s for running. * DIET/SUPPLEMENTS My diet is fairly good. I eat Kashi GoLean in the morning. A spinach/mixed greens salad with a breast of chicken and an egg or two at lunch, with some soup occasionally added in. After work, I'll eat some ANPB on my wheat bread with a little jelly. Post workout I'll have a protein shake and a creatine shake. For dinner I usually have about a pound of lean meat with some spinach or other veggies. Supplements: I'm taking a multivitamin, about 6g of fish oil, glucosamine chondroitin, creatine, and I just started taking an ECA stack to give myself a boost in fat loss. Thanks for reading, comments are welcome. Pics of me/videos of lifts are a future possibility… |
#2
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Re: Jordan\'s Log
Week 1:
9/4/07 Workout A: Squat: 1x8x95 – Probably not enough warmup 3x5x135 – a bit too heavy, form wasn’t as crisp as it should have been. Bench Didn’t warmup… kind of stupid of me 1x5x165 – This was heavy for me and was likely my 5rm. I finished but had to lower weight for the next sets. 2x5x145 – This wasn’t too hard, but I wanted to make sure I finished the sets for my first Rippetoe workout. Deadlift 1x5x75 – just practicing form 1x5x135 – too heavy for me I was doing my best to keep my back straight but I am pretty sure I didn’t do a great job. |
#3
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Re: Jordan\'s Log
9/6/07
Workout B: Squat 1x8x45 1x8x95 3x5x115 – a little light but I decided it was better to start slow and make sure I’m doing it right Press 1x8x45 1x8x55 1x8x65 3x5x75 I wasn’t sure what I was capable of here so I kept going up in weight until I found a weight I was comfortable doing 5x, but still fairly heavy. Pendlay Rows 1x8x45 1x8x55 3x5x75 Again I wasn’t sure what I was capable of here... This still felt a little light. |
#4
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Re: Jordan\'s Log
Week 1:
9/8//07 Workout A: Squat: 1x8x45 1x8x75 3x5x125 This felt pretty good. I think I may have gotten sloppy on my last couple of reps though. Bench 1x8x45 1x8x95 3x5x155 Bench felt good today. Going to try to move up to 160 next time. Deadlift 1x8x45 1x8x75 1x8x95 1x5x115 I wanted to make sure I got the form right here. I felt like I could have done a bit more, but I’ll be patient, and add slowly. |
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Re: Jordan\'s Log
Good luck, Jordan. Keep it up!
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Re: Jordan\'s Log
Thanks for the encouragement, Sam!
Next lifting day is Tuesday so I decided to try my luck at running today. I "ran" 2 miles in 20 minutes. This is as far as I've ever gone, but I feel like I cheated a little because the last .4 miles or so was downhill. It was encouraging nonetheless. |
#7
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Re: Jordan\'s Log
yesterday I got my body fat % measured. It was 23.6% by the caliper method using my tricep, back and chest. I think this estimate is a little low, because I carry a slightly disproportionate amount of fat in my legs/butt, but it's close enough... i did 30 minutes on the elliptical afterwords.
Today.. not going to list the two warm-up sets for each exercise 9/11/07 Workout B Squat 3x5x135 Military Press 3x5x85 Tough but I pulled through. Pendlay Row 3x5x80 30 mins elliptical (~440 calories according to machine) Workout felt very good. I think I'll be ready to squat more on Thursday. |
#8
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Re: Jordan\'s Log
9/13/07 Workout A
Squat 3x5x145 Very happy with squat progress. I think I've made great improvements in form since I found the squat rx videos: http://www.youtube.com/watch?v=Rq8CWv8UPAI Bench 3x5x160 The hardest workout of today. My bench is my strongest lift right now, but that's because it's all I've ever worked on until a month ago. I think my bench will go up very slowly relative to my other lifts, and will likely be surpassed soon by both squats and deadlifts. Deads 1x5x125 Could have done a little more possibly, but this was challenging. Will up again on Saturday. Body weight at the gym post workout was around 223 lbs. |
#9
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Re: Jordan\'s Log
9/15/07 Workout B
Squat 3x5x155 This felt awesome. I felt the burn throughout my whole quad. Military Press 3x5x90 Very happy with this lift as well. Pendlay Rows 3x5x85 This wasn't too bad. I think I may want to learn to clean soon though. I'll start studying videos of it. After my workout I felt good so I decided to try to see if I could do a pullup. To my surprise I was able to handle doing three in a row. Very encouraging. I thought I'd have to wait until I was down to ~200 pounds before even being able to do one. After lifting I did 20 minutes of Cardio at ~155 bpm on the elliptical. Overall a great workout, and I can confidently say that even though I'm heavier than I've been in a while, I'm as fit as I've ever been. |
#10
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Re: Jordan\'s Log
That's awesome on the pull-ups Jordan. They are tough on a heavier guy. You do want to feel that squat in your butt.
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