Boondock's Starting Strength - Bodybuilding Discussion on Bodybuilding.net Personal Journals

Boondock · 03-14-2008, 08:07 PM

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?

Eric3237 · 03-15-2008, 11:06 AM

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.

Boondock · 03-19-2008, 06:39 PM

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?

Boondock · 03-20-2008, 07:24 AM

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.

Boondock · 03-25-2008, 08:00 AM

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

_Wolf_ · 03-25-2008, 08:22 AM

why are you not doing squats first?

Pitysister · 03-25-2008, 01:23 PM

i was gonna say why are you not doing deads first...???

Boondock · 03-25-2008, 06:34 PM

Quote:

Originally Posted by Sentinel

why are you not doing squats 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.

Boondock · 04-01-2008, 07:39 AM

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

Boondock · 04-01-2008, 07:45 AM

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

03-14-2008, 08:07 PM	#1 (permalink)
Boondock Rank: Member Join Date: Mar 2007 Posts: 58	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?
Boondock Rank: Member Join Date: Mar 2007 Posts: 58

03-15-2008, 11:06 AM	#2 (permalink)
Eric3237 Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005 Posts: 5,216 Country: Gender:	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.
	Eric3237's Sig:To go from the general to the specific is a very good idea. But to go from the specific to the general; that's just confusing.

03-19-2008, 06:39 PM	#3 (permalink)
Boondock Rank: Member Join Date: Mar 2007 Posts: 58	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?
Boondock Rank: Member Join Date: Mar 2007 Posts: 58

03-20-2008, 07:24 AM	#4 (permalink)
Boondock Rank: Member Join Date: Mar 2007 Posts: 58	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.
Boondock Rank: Member Join Date: Mar 2007 Posts: 58

03-25-2008, 08:00 AM	#5 (permalink)
Boondock Rank: Member Join Date: Mar 2007 Posts: 58	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
Boondock Rank: Member Join Date: Mar 2007 Posts: 58

03-25-2008, 08:22 AM	#6 (permalink)
_Wolf_ Rank: Light Heavyweight Experience: 3-5 Years Join Date: Jul 2005 Location: Trinity University, San Antonio, Texas Posts: 3,471 Gender:	why are you not doing squats first?
	_Wolf_'s Sig:Training Log APT Pro Wrist Straps

03-25-2008, 01:23 PM	#7 (permalink)
Pitysister Rank: Lightweight Experience: > 1 Year Join Date: Aug 2007 Location: Midwest Posts: 1,577 Country: Gender:	i was gonna say why are you not doing deads first...???
	Pitysister's Sig:Born the travesty of man Regular pulse midst pandemonium You're plucked to the mass Parched with thirst for the wicked

04-01-2008, 07:39 AM	#9 (permalink)
Boondock Rank: Member Join Date: Mar 2007 Posts: 58	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
Boondock Rank: Member Join Date: Mar 2007 Posts: 58

04-01-2008, 07:45 AM	#10 (permalink)
Boondock Rank: Member Join Date: Mar 2007 Posts: 58	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
Boondock Rank: Member Join Date: Mar 2007 Posts: 58

Currently Active Users Viewing This Thread: 1 (0 members and 1 guests)

Thread Tools
Show Printable Version Email this Page
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode