Poppinfresh's log

[PoppinFresh]

Starting a log here to keep myself motivated to keep showing results and to get some advice on where I could improve.

Background: Generally completely unathletic. Despite being active throughout high school playing tennis and soccer, I was never able to break a 9 minute mile, I was unable to do a single pushup before I started lifting, I'm slow over short distances, no flexibility, etc. I was not overweight during HS.

Goals: Get in the best possible all-around shape possible(strength, short and long distance speed, flexibility, vert, etc) and improve my appearance in the process. To start I'm going to follow a powerlifting-ish routine, basing my workouts around push, pull, and leg days, and I'm going to mix HIIT and long cardio days. Stretching every day.

Stats: 22, 6'2, 167 lbs.

1RM: Bench - ~125 lbs
Squat - ~150 lbs
Dead - ~215 lbs

Going to head to the track at some point and time my 100m, 200m, 400m, mile, and 3mile(when I actually think I can run this far) and update that info here.

[Rearden]

please post more details on your lifting routine.... and any details on your diet

[mindflayer]

Good luck man.
Post more frequently in the beginning, daily if you can.
A lot of guys here can cut down a lot of wasted energy and help you tweak your program and give a lot of good tips on training.
Keep an open mind and if the criticisms get harsh, don't take it personally. Think of it as someone half way between your concience and a personal trainer yelling at you to do ONE MORE!!!! comeon.. you can do it!

For the total review. Post your (runnng) times, lift maxes, diet, etc. Your goals too are important to pin down. Seems like you dont need to be losing weight so what is more important strength, speed, looks,cardio?

[PoppinFresh]

OK here's some more info on my routine and diet.

Routine looks like this:

Monday(Pull day, no DL):
Bentover Rows
Lat Pulldown (switching to pullups once im strong enough)
shrugs
barbell curls

Tuesday(leg day):
Squats
Front Squats
Some form of calf work(calf raises, etc.)

Thinking I should add a deadlift variant here, maybe some good mornings, and eventually also work in some other squat variants

Wednesday(push day):
DB Bench press
DB Incline press
DB military press
skullcrushers/other tricep assistance

Thursday: Off

Friday(Pull day w/ DL):
Deadlifts
DB Rows
Lat pulldown (switching to pullups)
shrugs
barbell curls

Saturday: Off

Sunday(push day):
same as Wednesday

My reps are kind of all over the place, as I post individual workouts it will give a better idea of what I'm doing, rep count is also dropping for squats and deadlifts as I get more comfortable with my form. I also want to add in some additional core work and grip work, don't think it matters too much where I put that? I will probably be mixing it up from week to week depending on when I have the most time.

Diet: Ideally, first meal of the day is scrambled egg whites with either wheat toast or oatmeal. After that throughout the day the majority of what I eat is chicken breasts, spinach, steaks, tuna and salmon rolls made with brown rice and avocado, muscle milk. Dinner is whatever my parents are eating, usually some sort of protein, some carb, mixed veggies. Snack on salads, berries+ nonfat plain yogurt or cottage cheese, nuts. PWO I drink a whey shake and eat a banana. I think the area I need to work on most is eating more veggies, I eat a ton of spinach every day(mmmmm so good), but not much else. When I'm disciplined I'm happy with my diet, but I still have way too many cheat meals and just get lazy too often and eat things I know I shouldn't. Also supplement with fish oil, eat 4-6 times a day depending on my schedule.

Log update for 8/4: 30 minute jog/walk, will start with more thorough updates on monday including what I'm eating.

[PoppinFresh]

[ QUOTE ]
Good luck man.
Post more frequently in the beginning, daily if you can.
A lot of guys here can cut down a lot of wasted energy and help you tweak your program and give a lot of good tips on training.
Keep an open mind and if the criticisms get harsh, don't take it personally. Think of it as someone half way between your concience and a personal trainer yelling at you to do ONE MORE!!!! comeon.. you can do it!

For the total review. Post your (runnng) times, lift maxes, diet, etc. Your goals too are important to pin down. Seems like you dont need to be losing weight so what is more important strength, speed, looks,cardio?

[/ QUOTE ]

Thanks.

I actually do have a bit of excess flab, I'm probably the definition of skinny fat. Primary goals are increased strength and cardiovascular endurance, appearance/speed/etc. are secondary and are things I will probably focus on more at some point down the line.

[SmileyEH]

Reading self designed lifting programs = instant life tilt.

[Thremp]

[ QUOTE ]
Reading self designed lifting programs = instant life tilt.

[/ QUOTE ]

QFT

Atleast follow a simple framework.

[J.Brown]

[ QUOTE ]
[ QUOTE ]
Reading self designed lifting programs = instant life tilt.

[/ QUOTE ]

QFT

Atleast follow a simple framework.

[/ QUOTE ]

Please. there are only a million or so proven good ones to chose from. it will be the best thing you can do. promise.

[PoppinFresh]

Alright, will switch to rippetoe starting tomorrow

[J.Brown]

best move you could make!

good luck!