Boondock's Starting Strength
Ok, I've been a lazy POS for the past 3 months and havent gone to the gym. I'll spare everyone the excuses and get down to business. I really need to get my ass in shape, Ive done Rippetoes's before and thought it would be a good program to get back into.
Im 30 yrs old
My goals arent to get huge. Just leaner more muscular and healthy.
I started a calorie deficit about two weeks ago and I plan to stay that way for another two weeks in hopes of losing some winter fat. I eat alot of protein but ive been cutting out carbs. I think this might make my gains more difficult.
I thought Id start off low
So I started today with this:
Bench: 115 - 5x5 (it was pretty easy so I did 5 sets)
Squat: 135x10, 155 3x5
DL: 175 3x5
I didnt do any accessories...I was happy i got myself back in the gym.
I'm very motivated now and I think I'll make some good progress.
BTW I did the squats on a Smith machine... Does that suck?
Yes, doing your squats on a smith sucks. It's not good for you.
BTW, 3x5 deads on the standard SS is too much. It calls for 1x5 on deads. I'd start with that.
Well I was out of town for a few days so I just got my first "B" day in, went like this:
Millitary Press : 105 5x5 (Did 5 sets cuz the first 3 were pretty easy)
Squat : 135x8, 160 3x5
Row : 135x8, 145 3x5
Nothing unusual. Nothing too difficult yet. I started low because i'd like to work myself into it and raise the weights each time for as long as possible.
One question: Is it ok to do the accessories on the off days instead? or is that not recomended?
Went in today on an off day to hit some accessories:
Pull-ups BW 5, 4, 3, (I allways was bad at pull-ups but this was just pathetic . . . One of my goals is majorly improve on this)
Sit-up Machine 110lbs 3x20
Dips BW 7, 5, 5 (This is another one I'd really like to improve on)
Forearm curls 3 sets each way.
I know this is all boring stuff but I posted it just so I can look back in a few months to see how I progressed.
Fri 3/21 - A
Bench 120 5x5
Squat 135x8 165 3x5
Dead Lift 180 3x5
Mon 3/24 - B
Millitary Press 110 5x5
Squat 135x8 170 3x5
Row 135x8 150 3x5
why are you not doing squats first?
i was gonna say why are you not doing deads first...??? :)
I guess I'll give it a with try the heavier stuff first and see how it goes.
Mon 3/24 "B"
MP 110 5x5
S 135x8 170 3x5
R 135x8 150 3x5
Weds 3/26 "A"
S 135x8 175 3x5
DL 135x8 190 3x5
BP 125 5x5
Fri 3/28 "B"
S 135x8 180 3x5
R 135x8 155 3x5
MP 115 5x5
Mon 3/31 "A"
S 135x8 185 3x5
DL 135x8 200 3x5
BP 130 5x5
Today is my weigh in day. 4/1/08
3/19 196.4 Lbs. / 21.3%BF
3/25 199.8 Lbs. / 21.5%BF
4/1 201.4 Lbs. / 21.8% BF
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