Phil's Journal
Since I'm approaching stalling weights on some of my exercises, I'm going to start a journal. Hopefully I'll get some advice along the way. I've already been tracking my Rippetoe's Starting Strength program using a spreadsheet since I started in the middle of January 2007, but I'll just start here with my last workout.
I am 49 years old, 5' 11", about 175 (lost about 32 pounds since last summer). I've been lifting since July 2006, but until recently, I didn't have a plan or know what I was doing.
Currently, I lift Tuesday, Thursday, and Saturday. I do pushups (low rep sets) and stretch quads, hams, chest and back before lifting. I also do sets of 15 pushups between my squat sets, including warm-up sets. I also do 12 - 15 minutes of light elliptical cardio after lifting. On non-lifting days, I do my stretching/pushups routine, then 20 minutes of HIIT on the elliptical. I also do sets of pushups scattered through out the day.
I've been consistently adding 5 pounds to the core lifts since I started. I recently added the curls and tricep extensions to the Saturday workout. Also, since the deadlift is my favorite exercise, I was doing 3x5 instead of 1x5. After reading more, I decided to change to 1x5 as the program states. So I'll be adding weight to my deadlift and do two sets less.
Saturday 2/10/07
Warm-up - Squat - bar x 10, 95x5, 145x1
Squat ----------------- 3x5 170 lbs
Military Press ---------- 3x5 120 lbs
Row ------------------- 3x5 115 lbs
Chin-ups -------------- 1x8 1x6
One arm dumbbell curls - 1x8 35 lbs
Cable Tri Extensions ---- 1x8 150
EZ Curl bar ------------ 1x8 65 lbs
Cable Tri Extensions ---- 1x8 150
12 minutes elliptical
Notes:
I'm still working on my squat warm-up routine. I know the percentages and reps are not what's recommended, but my squat weight is not that large either.
I was psyched after my squats Saturday. I'm getting real close to stalling, but I've been paying close attention to my form and concentrating on the whole movement. I did my 3x5, the last 3 reps were real hard, but I kept my form with good speed and did them. I'm still going to add 5 pounds for Tuesday because I'll have the two days rest.
I think I stalled on Military Press. I had to use the same weight as last workout. The last reps were slower speed and I had to really push them out. I'll keep the same weight for Thursday then decide if I need to back off.
Rows are still going up. They started out difficult for me until I learned how to do them right. I was having a problem grounding each rep while keeping my back in good position. I think I have it now.
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What don't kill you make you more strong -- Metallica - Death Magnetic
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