Finally started lifting

[Zoso]

Update

Weight: 145

Back/Biceps
Deadlifts
8 x 115 lbs.
6 x 135 lbs.
5 x 145 lbs.

Barbell Rows
8 x 115 lbs.
8 x 95 lbs.
8 x 105 lbs.

Dumbell Rows
8 x 35 lbs.
6 x 40 lbs.
5 x 45 lbs.

Barbell Curls
4 x 65 lbs.
6 x 55 lbs.
3 x 55 lbs.

Pulldowns
6 x 90 lbs.
4 x 80 lbs.

After the first set of barbell rows someone pointed out some problems with my form, so I lightened the weight and concentrated on getting the form right. 65 still felt like too much weight for the barbell curls, so I went down after the first set. Still fatigued pretty fast. Only did two sets of pulldowns because I was feeling fatigued at that point.

 

[Zoso]

Well I've been slacking the last few days, with the holidays and all, but I kicked myself in the ass today and went to the gym. Had to listen to relatives ***** about how much weight they gained over the weekend from the Christmas dinners while I couldn't put on a pound... I really need to focus on sticking to my meal plan, because I'm not gaining weight and I'm sure it's because I keep missing meals.

Weight: 145 lbs
Legs
Squats
8 x 125 lbs
8 x 125
6 x 135

Straight Leg Deadlifts
8 x 115
7 x 125
6 x 135

Calf Raise
8 x 100
6 x 100
5 x 100

Leg Press
10 x 155
8 x 175
8 x 195
6 x 215

I think I must have misread the weight on the calf raises last time, because this machine only went up to like 130, let alone 160. 100 seemed pretty taxing. I don't know what the deal was with the leg press, either; after each set I felt like I could lift more so I just kept going.

 

[B9]

zoso, for a rank beginner of your size, that's a pretty good starting weight. you do sports?

About feeling sore: Stretch when you're done!

 

[Zoso]

Ok this post died because I stopped lifting once I got back to school for second semester. Mainly because I didn't have free time between work and homework and classes. I barely had time for lunch some days, let alone eating five meals a day.

Now it's summer, though, and I have 3 months to get in gear. I started again today with a leg workout. Clearly I have regressed since the last post.

Weight: 140 lbs
Legs

Straight Leg Deadlifts
8 x 110
8 x 120
6 x 120

Squats
8 x 110
8 x 110
8 x 110

Calf Raise
8 x 80
8 x 80
8 x 80

Leg Press
10 x 155
8 x 175
8 x 195

The weights have dropped significantly since I didn't want to overdo it. It's been a semester since I've done anything so I didn't expect to just pick up where I left off. The squats especially felt very shaky so I stayed at 110 lbs.

Went to the store yesterday and stocked up on turkey, tuna, peanut butter, apples, bread, oatmeal, carrots, yogurt, skim milk, and bran flakes. Got a bunch of whey protein too. I'm taking it seriously this time, although I start working from 8:30 to 4:30 tomorrow so I may have to cram a lot of meals in during the evening.

And no, B9, I'm not really into sports. I do hippie sports sometimes like frisbee and hackey sack, that's about it.

 

[Lifeforce]

Good luck this time around Zoso. You'll probably recover very fast considering you have some muscle memory which kick in when you take a paus.

I'm gonna follow this journal, I hope you achieve your goals.

 

[Zoso]

Weight: 141

Chest/Tris/Delts

Bench Press
8 x 90 lbs.
6 x 90 lbs.
6 x 90 lbs.

Close Grip Bench Press
8 x 70 lbs.
6 x 70 lbs.
4 x 70 lbs.

Shrugs
10 x 45 lbs.
8 x 50 lbs.
8 x 50 lbs.

Dips
5 reps
3 reps

Incline Bench Press
7 x 70 lbs.
4 x 70 lbs.

Was going to lift yesterday after work but prior commitment I had forgotten about messed me up, so I went today.

I decided to start off pretty low compared to my original starting upper body weights at the beginning of this thread. Turned out to be a good idea, because it ended up being very taxing anyway. A semester of inaction, crappy food, and infrequent meals has taken its toll on my muscles apparently, even as my weight has remained about the same. I'm making sure to eat a lot more now, though, so I will hopefully see at least some minor gains in the next few weeks. Also been doing crunches before I go to bed to work on abs.

What's a good amount of time to rest between workouts? Right now I'm thinking two days of rest until my muscles get used to lifting again, then going Mon Wed Fri every week.

 

[Satori]

edit: nevermind

 

[mid_au]

nice lifting zoso its good to see your committed! just make sure you dont slack off like a lot of other people do.. and remember to EAT EAT EAT ! That is the hardest bit for me.

I'm looking forward to seeing how you progress.

 

[Satori]

For the sake of simplicity (since apparently I can't keep the two straight ) I'm just gonna post under my new name from now on in this thread too. Don't get confused.

I lifted yesterday again:

Back/biceps

Deadlifts
10 x 90 lbs.
8 x 95 lbs.
6 x 110 lbs.

Barbell Rows
10 x 90 lbs.
8 x 95 lbs.
8 x 100 lbs.

Dumbell Rows
8 x 35 lbs.
6 x 35 lbs.
6 x 35 lbs.

Barbell Curls
8 x 45 lbs.
6 x 45 lbs.
8 x 45 lbs.

Pulldowns
6 x 90 lbs.
6 x 90 lbs.
5 x 90 lbs.

Hammer Curls
8 x 20 lbs.
6 x 20 lbs.

Still kind of sore/tight from Saturday so I kept the weights fairly light.

Forgot to bring my lunches to work, so yesterday I kind of blew it on meals. Hopefully I can make up for it today.

 

[Satori]

I could use some feedback on my diet. This is what I'm doing right now:

Meal 1: Bowl Raisin bran and milk
Meal 2: Turkey sandwich on wheat bread, an apple, and water
Meal 3: Another turkey sandwich on wheat, peanut butter (not on the turkey sandwich ) and water
Meal 4: Oatmeal with whey powder and 2 scoops whey in milk, can of tuna
Meal 5: footlong subway roasted chicken sandwich on oat bread with spinich, american cheese and a little honey mustard OR whatever my mom cooks for dinner (usually pasta or some meat with vegetables)
Meal 6: Can of tuna, peanut butter

I'd like to add something to meal 1 and get some variety in 2 and 3, but for 2 and 3 I will only have 20 minutes to eat, so it has to be something I can just pull out of the fridge and eat. I'd like to get more oatmeal in the diet though, perhaps I'll change meal 2 or 3 to oatmeal with whey powder and try to eat it fast, maybe with some turkey or tuna meat on the side instead of the sandwich.

Is there anything important I missed? What could I add to get some variety? Does anything need to be changed?

 

[Satori]

The forum problems keep messing me up... My post from Friday was lost apparently, but to sum up I did a leg workout. I don't remember all the weights. I also found out that the bar is five lbs. heavier than I thougth it was so my numbers for squats, deadlifts, anything with the big bar is five below what I was actually lifting. I also got some cardio on Saturday. It had been so long since I had run, my chest hurt the next day if I breathed too deeply. I think running on Saturday will be a regular thing though, so I'll get used to it.

Starting today I will be going Mon-Wed-Fri to lift.

 

[Satori]

Chest/Tris/Delts
Bench Press
7 x 95 lbs.
6 x 95 lbs.
5 x 95 lbs.

Close Grip Bench Press
8 x 75 lbs.
6 x 80 lbs.
4 x 80 lbs.


Incline Bench Press
6 x 75 lbs.
6 x 80 lbs.
4 x 85 lbs.

Dips
5 reps
4 reps

Shrugs
8 x 50 lbs.
8 x 55 lbs.
8 x 55 lbs.

 

[Satori]

Back/biceps

Pulldowns
8 x 105 lbs.
6 x 110 lbs.
6 x 120 lbs.

Deadlifts
8 x 105 lbs.
8 x 115 lbs.
6 x 125 lbs.

Barbell Rows
8 x 100 lbs.
6 x 110 lbs.
4 x 110 lbs.

Barbell Curls
8 x 45 lbs.
8 x 45 lbs.
6 x 55 lbs.

Dumbell Rows
8 x 35 lbs.
6 x 40 lbs.
6 x 40 lbs.

Hammer Curls
8 x 20 lbs.
4 x 25 lbs.

 

[semag]

crank up those deads man. I expect to see 8 x 145-160 lbs next week.

 

[Satori]

Is it good to jump that much in weight at once?

 

[mid_au]

Originally posted by Satori
Is it good to jump that much in weight at once?

if you can lift it, your muscles will grow more

 

[Satori]

Touche, salesman. I guess as long as it's not benching or something where I'll drop the weight on my face, I might as well push myself as hard as I can.

 

[Satori]

Legs
Squats
8 x 115
6 x 125
6 x 135

Straight Leg Deadlifts
8 x 120
7 x 130
6 x 145

Calf Raise
8 x 100
6 x 110
6 x 110

Leg Press
8 x 215
6 x 215
6 x 215

 

[semag]

Originally posted by Satori
Legs
Squats
8 x 115
6 x 125
6 x 135

Straight Leg Deadlifts
8 x 120
7 x 130
6 x 145

Calf Raise
8 x 100
6 x 110
6 x 110

Leg Press
8 x 215
6 x 215
6 x 215

much better bro... now, those regular deads better be up there... i'm thinkin you should shoot for like 6@200. You're gettin the form down, gettin your workout down... time to find out what it's like to get some intensity.

 

[Satori]

Well because of several conflicts and me being sick, I took last week off. I also decided, since I still wasn't gaining significant weight, to check to see if my diet was reaching the range of carbs, protein, and fat suggested in Diesel's guide. Found I was coming up short, so I've adjusted my diet. Next week I will hit the gym again MWF and make sure to eat enough to get within Diesel's ranges.