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
6'3"
195 lbs
20-21 %BF

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:
Friday 3/14
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 didnt know I was supposed to. The squats and deads take alot out of me so I usually did them at the end. Sometimes I feel like im gonna fall on my face just walking after squats let alone standing and trying to press a barbell over my head.
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

I havent posted in a while but things are going great. I havent failed once yet and ive been adding 5lbs to each excersize each time so I'm really happy with my strength gains. I'm also starting to notice a difference in my body. I appear to be getting leaner and more muscular.

Yesturday was my weigh in:
3/19 196.4 Lbs. / 21.3%BF
3/25 199.8 Lbs. / 21.5%BF
4/1 201.4 Lbs. / 21.8% BF
4/7 201.2 Lbs. / 21.4% BF

Todays "A" workout looked like this:
S 135x8 200 3x5 - PERSONAL BEST!!!
DL 135x8 220 3x5
BP 140 5x5

3 1/2 Weeks into this program and things are going well.

Havent updated my journal in a while.

Everything has been going well I've reached personal bests in every exercise.

My only real problem has been that my endurance while playing hockey has decreased alot. I notice my legs and lower back get tired pretty quickly. I'm not sure if its the right solution but today I decided to start increasing volume instead of weight on squats and deads with my goal being 3x10.

I started with DLs - I decreased 10 lbs to 225 and tried to do as many as I could. Ended up doing 10 / 8 / 6. It rocked my back and took alot out of me... I didnt have it in me to do squats.

I finished up with BP 155 5x5.

Keep up the work Boondock :weights: