1st Year....Go!

[mstott25]

24 January 2011
Squat:185x10; 10
Bench Press: 135x10; 145x10
BB Row: 135x10; 10
Shoulder Press: 65x10; 10
Stiff Legged Deadlifts: 225x10; 10
Curls: 60x10; 10
Calf Raises: 225x15; 15 (performed on leg press machine)

Tomorrow: Sprints!

The rest of the weeks workouts will look similar to today's then I'm going to figure out what method I'll follow to increase poundage/reps starting next week

[Spartigus]

Looking good mate!!! Keep up the SOLID work!!!!!

[Rich Knapp]

Keep it going ms. You will be suprised on the changes.

[mstott25]

Originally Posted by Spartigus

Looking good mate!!! Keep up the SOLID work!!!!!

Originally Posted by Rich Knapp

Keep it going ms. You will be suprised on the changes.

Thanks guys, I love this place.

25 January 2011
Sprints:
400m: Warm up/stretch
10x100m: Fastest time was 13.6
800m: 3:06

I like ending my sprint workouts with 800m, I felt like I was going to die. I'll try to get under 3:00 for those.

Timing myself for the 100m, I know it would be more accurate with somebody else holding the stopwatch but I can time myself on a watch and be able to track my time consistently. I usually time my second sprint as I've found that's the fastest.

I'm only keeping time so that I have an idea of where I'm at, not trying to break any records or join a track team, I'm interested in maintaining cardio while retaining as much muscle as possible.

Looking forward to hitting the weights again tomorrow.

[BendtheBar]

Originally Posted by mstott25

I felt like I was going to die.

I felt like I was going to diet just reading about it.

[mstott25]

Uh-oh, I missed posting yesterday but I don't know what happened to Wednesday's workout post, so here's all three:


26 January 2011
Deadlifts:225x10; 10
Dips:10; 10
Pullups:8; 8
Overhead BB Press:65x10;10
Shrugs:185x10; 10
Curls:65x10; 10
Calfs:225x10; 10
Reverse Crunches:10; 10

27 January 2011
Sprints...
400m Warm up/Stretch
300m x 3
800m Finish

Forgot watch but ran hard and got a good workout going, not worried about time, I'll get it next week.

28 January 2011
Squats:185x10; 10
Bench:145x10; 10
BB Row:135x10; 10
BB Overhead Press:65x10; 10
Stiff Legged Deadlift:225x9; 8
Curls:65x10; 10
Calfs:225x15; 15 (Standing Calf Raises with Barbell)

Today I felt super strong, everything seemed way easier than usual. The one exception is with the Stiff Legged Deadlifts, I was not dropping the weight all the way to the floor last week, thinking that wasn't good for the back or something. Today I dropped the weight to the floor completely and it was harder than my previous SLDL workouts so I did less reps. I also wanted to watch some videos to check out the form and see where I'm at before working really hard and then discovering my form is jacked up.

Okay - here's the question I had after Wednesday's workout which I accidentally never posted:

I'm not sure what rep/set scheme I'm going to start next week. I just finished my two week introduction and the weights were all supposed to be relatively easy now I want to start adding weight and working on my strength.

I've been loosely following Casey Butt's Beginner's Program but using a modified workout that BtB put together for me. Everything is working great, I love the workout, love mixing in the sprints, I'm feeling and looking stronger already but I want to start progressing.

Should I keep pumping out 10 reps and adding weight every workout, or should I go to a 3x5 routine that I was doing with Starting Strength? Casey Butt advises just adding a little more weight to the second set for the next two weeks.

I was thinking about adding more weight, getting 5-7 reps, and when I can do 3 sets of 7 move up in weight...but I'm not sure if this is retarded or not.

Anyways, if anybody has any advice I'm all ears.

[Rich Knapp]

[mstott25]

31 January 2011
Deadlifts:225x10; 245x10
Dips:10; 11
Pullups:8; 7
Overhead BB Press:65x10; 75x10
Shrugs:185x10; 195x10
Curls:65x10; 75x10
Calf Raises:225x10; 245x10

[BendtheBar]

Originally Posted by mstott25

:

I've been loosely following Casey Butt's Beginner's Program but using a modified workout that BtB put together for me. Everything is working great, I love the workout, love mixing in the sprints, I'm feeling and looking stronger already but I want to start progressing.

Should I keep pumping out 10 reps and adding weight every workout, or should I go to a 3x5 routine that I was doing with Starting Strength? Casey Butt advises just adding a little more weight to the second set for the next two weeks.

I was thinking about adding more weight, getting 5-7 reps, and when I can do 3 sets of 7 move up in weight...but I'm not sure if this is retarded or not.

Anyways, if anybody has any advice I'm all ears.

That's a solid approach. Really it will boil down to how it feels for you. I would definitely try it, and tweak it if you don't like it.

Any rep range between 5-12 is solid, and how you progress is not important as the act of progressing.

As long as you are feeling strong and comfortable, I would try the 5-7 reps. Some adjustment time may be needed before your body starts rolling with rep PRs, but as long as you can add one rep per workout you are making great progress. Small reps add up to big gains.

[mstott25]

Originally Posted by BendtheBar

That's a solid approach. Really it will boil down to how it feels for you. I would definitely try it, and tweak it if you don't like it.

Any rep range between 5-12 is solid, and how you progress is not important as the act of progressing.

As long as you are feeling strong and comfortable, I would try the 5-7 reps. Some adjustment time may be needed before your body starts rolling with rep PRs, but as long as you can add one rep per workout you are making great progress. Small reps add up to big gains.

Awesome advice. I think the next two weeks I'll keep the same reps while adding some weight the following set. After next week I am going to experiment with the rep range.

Here's today:

02 February 2011
Squats:185x10; 205x10
Bench:145x10; 150x10
BB Row:135x10; 145x10
BB Overhead Press:75x10; 85x10
Stiff Legged Deadlift:185x10; 205x10
Curls:65x11; 75x11
Calfs:245x15; 255x15 (Standing Calf Raises with Barbell)