Jahidi's Workout Journal

jahidi

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Hey guys, I'll be posting my workout and diet stuff here. I've worked out for a little before but never keeping a program like this so I consider myself a beginner.

Stats: 18 years old, 5'8", 133 lbs.

I'll be using Option A of EFFORT's "where to start" thread.

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
2x8 Dips

Workout B
3x5 Squat
3x5 Standing Military Press
3x5 Pendlay Rows
2x8 Chin-ups

Workouts A and B alternate Monday/Wednesday/Friday.

I'll start today with Workout A and I'll post how it went later tonight. I'll also post my diet later tonight so I can get advice on it and make any changes.

All advice and comments are appreciated, please help me out however you can because I'm new to this.
 

jahidi

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Just got back from the gym about an hour and a half ago. Here's how it went.

Squat 3 x 5
8 x 45 (bar)
5 x 95
3 x 135
1 x 155
5 x 165
5 x 165
5 x 165

This was brutal, I've done squats before but never pushed myself this hard. Also let me know if I am warming up right...I tried to follow a post by Iron Addict but I'm not sure if I did it right.

Bench Press 3 x 5
5 x 130
5 x 130
5 x 130

This felt great, bench press is the one big lift I've done a lot of times and this was at least 10 pounds more than I've ever done before. Looking back I think I still could have benched more so I'll be increasing the weight next time for sure.

Deadlift 1 x 5
5 x 195

Not bad but it was hard to bend my knees and get down after the squats. Probably could have done more if not for going so hard at the squats before.

Weighted Dips 2 x 8
8 x 15 (by that I mean bw + a 15 lb dumbbell)
8 x 20

Never done weighted dips before and I don't know how to hold the weight? I just extended my legs straight and gripped the dumbbell with my feet but it felt awkward. Still a lot harder than bw dips though and once I know how to hold the weight properly I'll be able to do something heavier.

I'd been working out regularly for about a month now but I didn't know better and mostly did isolation stuff. This was by far the best workout I've had and I'm really sore after, so from now on I'll leave the isolation exercises to the other 99% of the gym, while I'm getting big in the squat rack. :D

I'll post my diet this evening.
 

jahidi

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Questions about the program

Just a few questions about this program...

Can I replace military press in workout B with DB shoulder press? (I just prefer it)
How much rest in between sets? 1 min?
It says to do cardio 4 days a week, so would that mean on off days?

Thanks
 

Kerpal

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Overhead press is a much better exercise than DB shoulder press.

Rippetoe says to take 3-7 minutes rest between sets.
 

jahidi

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Kerpal - Thanks for reading. I'll do military press then, not a big deal.

3-7 minutes? Wow that's long, guess it would have helped me today though, I probably rested for 1-3 in between each set. I didn't time my rest.

Anyway, here's what I ate today:

Meal 1 - Apple, 100g oatmeal, fish oil pills, milk
Meal 2 - Banana, 200 g chicken breasts, handful of almonds
Meal 3 (post-workout) - 2 scoops whey
Meal 4 (1 hr after workout) - Banana, 4 eggs including the yolks
Meal 5 - 2 beef burgers, veggies, milk
Meal 6 - Small can of tuna, 1 scoop whey, Fish Oil (haven't eaten this meal yet)

... as well as water throughout the day, over 2L.

I also took Purple-K creatine tablets, half an hour before working out as well as right after working out.

Please help me improve my diet... normally I would have had a scoop of whey with breakfast and had less oatmeal but I ran out of whey and had to pick some up on my way to the gym. But other than that, this is the type of diet I normally follow.
 

jahidi

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Any feedback on my diet? It probably needs improvement and I want to know what I need to do.

I know I probably need to eat more, but even yesterday was a little more than usual, it would be hard to eat much more than I did yesterday but every day I'm going to gradually increase how much I eat.

Now I see why they call those lifts the big 3, lol I'm pretty sore right now...
 

EFFORT

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jahidi said:
Kerpal - Thanks for reading. I'll do military press then, not a big deal.

3-7 minutes? Wow that's long, guess it would have helped me today though, I probably rested for 1-3 in between each set. I didn't time my rest.

Anyway, here's what I ate today:

Meal 1 - Apple, 100g oatmeal, fish oil pills, milk 3scoops whey in the milk and 3-4 raw eggs in the shake
Meal 2 - Banana add another banana, 200 g chicken breasts swap the chicken for beef, handful of almonds
Meal 3 (post-workout) - 2 scoops whey this is pre workout? add an apple or banana here
Meal 4 (1 hr after workout) - Banana, 4 eggs including the yolks post workout is 75-125g of fast carbs i recommend carbo gain followed by 3-4scoop whey protein shake
Meal 5 - 2 beef burgers, veggies, milk make sure those burgers are big, also have some brown rice or fruit here
Meal 6 - Small can of tuna, 1 scoop whey might as well make it a real shake, add 3 scoops whey and 3-4 raweggs , Fish Oil (haven't eaten this meal yet)
... as well as water throughout the day, over 2L.

I also took Purple-K creatine tablets, half an hour before working out as well as right after working out.

Please help me improve my diet... normally I would have had a scoop of whey with breakfast and had less oatmeal but I ran out of whey and had to pick some up on my way to the gym. But other than that, this is the type of diet I normally follow.
bold
 

jahidi

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ok thanks... I think I'm just going to follow the carb version of the diet you posted.

Meal 1 - Shake +Fruit
Meal 2- Beef/veggies, brown rice
Meal 3- Shake +Fruit
Meal 4- Beef/Veggies, brown Rice
Meal 5- Shake+ Raw Eggs
Meal 6- Chicken Or Tuna/ Fish Oil

Which of these meals would be pre and post workout ones? Also for the beef meals, is ground beef good? For the shake with raw eggs, do you mix with milk or water or what? I've never had eggs in the shake, always just done whey and water

I know I have a lot of questions.. thanks for your help.
 

jahidi

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FRIDAY

Squat 3 x 5
8 x 45 (bar)
5 x 95
3 x 135
1 x 155
5 x 165
5 x 165
5 x 165

I didn't go as hard on the squats as I should have but I want to get the form down first as I've never done squats before. On Wednesday I leaned forward a little bit too much and could feel the weight shift forward, nothing bad happened from it but it warned me that I need to perfect the form before pushing too much weight and risking injury.

Still, it bothers the hell out of me that I didn't add more weight and I was pissed at myself for the rest of the time. The weight (165) was fairly easy even though I found it hard last workout (not to mention that I was still a little sore from the last squats). And I was afraid of going ass to grass and not being able to get back up, lol. Sunday is the next workout though and I'll increase the weight for sure.

Standing Military Press 3 x 5
8 x 45 (bar)
3 x 75
5 x 95
5 x 95
5 x 95

I could barely do the 5th rep in each set but managed to do it without cheating, so it was perfect. Felt good.

Pendlay Rows 3 x 5
5 x 95
5 x 95
5 x 95

Chin-ups 2 x 8

All in all it was an okay workout I guess, I really wish I had done more on squats but my form is good and hopefully the soreness from Wednesday and today will be gone in time to go HARD at them on Sunday.

I'm also following EFFORT's diet strictly so that's under control now.
 

jahidi

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SUNDAY
(normally would be Monday but the gym is closed tomorrow for Victoria Day)

Squat 3 x 5
8 x 45 (bar)
5 x 95
3 x 135
1 x 155
5 x 165
5 x 165
5 x 165

I still feel like I could maybe add more weight, but I don't have the confidence in my form yet. I need to get it to feel natural before I start squatting heavier weights. Still, this is the third time squatting, all at 165, and each time my form has improved and I've gone lower (ATG) every time. Definitely an improvement again today.

Bench Press 3 x 5 PR
8 x bar
5 x 95
5 x 135
5 x 135
5 x 135

Pushed myself to the limit here and it felt great!

Deadlift 1 x 5 PR
5 x 205

Again, took all my effort, and felt really good looking back at the set.

Dips 2 x 8
8 x bw
8 x bw

Too easy, need to learn how to add weight, never done weighted dips before. (other than my attempt last time but I'm SURE that wasn't the way to hold the weight, lol)

Am I warming up properly for squatting? I tried to follow IA's advice but his examples involved much heavier weights.

Back at it on Wednesday... gotta love how the squat rack is ALWAYS empty at my gym. :D
 

jahidi

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WEDNESDAY

Box Squat 3 x 5
8 x 45 (bar)
5 x 95
3 x 135
1 x 155
5 x 160
5 x 160
5 x 160

Switched to box squats because I hear they're better for beginners and a good way to learn form... it's a work in progress I guess.

Standing Military Press 3 x 5
5 x 95
5 x 95
5 x 95

Pendlay Rows 3 x 5 PR
5 x 100
5 x 100
5 x 100

Chin-ups 2 x 8
 

Quagmire911

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The warm ups look great, although I would maybe do a couple of sets of singles on the deadlift, even after the squat. No need to be as thorough, maybe 130x1, 160x1 and then the work set.

Be careful with reading things starting out, it is tempting to chop and change a lot. I still have this issue :). Keep the box squats if you would like though, that should be fine.

Other than that, great to see someone taking the initiative...great start.
 

shaunuk

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I'd just go with ATG squats at this stage mate, you seem to be going for size and strength and squats are generally better for overall leg size.
 

jahidi

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Thanks for the replies guys. As for the squats I don't really know what to do, I see what you're saying Quagmire, after only a week of squatting I already started to worry that I couldn't add weight and changed things up.

Maybe I just need to do ATG at a lighter weight because I know my form suffers (not as steady and not going as low) if I try to do too much which is why I tried box squats instead. I may only be able to do 3 x 5 x 150-155 or so but that would still take a lot of energy and I think my form would be better then.

And yeah I'll do a short warmup for deadlift, thanks for pointing that out.
 

I-tallionStallion

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jahidi

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FRIDAY

Squat 3 x 5
8 x 45 (bar)
5 x 95
3 x 135
5 x 155
5 x 155
5 x 155

Finally solved the squat problem, I was just trying to do too much before which is why I couldn't go low enough (knowing I wouldn't be able to stand back up). I went ATG no bullsh*t and it felt great and for the first time it felt like a natural movement. Also a really muscular older guy who I see a lot at the gym came up to me and complimented me on my squat, saying it was "great that I'm going below parallel". So that felt good and I finally think I'm on the right track here.

Bench Press 3 x 5
4 x 135
3 x 135
5 x 130

Took a step backwards here... not sure why.

Deadlift 1 x 5 PR
1 x 130
1 x 160
5 x 210

I added in the warmup sets that Quagmire suggested... solid.

Weighted Dips 2 x 8
8 x 25
8 x 25

I saw the older guy that I mentioned earlier doing weighted dips so I asked him to show me how to attach the weight with the chains around my waist. 25 was too much though and I cheated a little bit (ie. elbows not in at my sides as much as they should be) so maybe I'll go for just 15-20 lbs next time.
 

I-tallionStallion

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Great job Jahidi!

Keep this in mind as just a little tip when lifting, don't know if you know it.

Say you are doing deadlifts at 200 lbs for 1x5 but since its too heavy you only get done 1x3 and fail at it...

200 lbs - 1x3 = 600 lbs

But say if you do 190 you can get 6 reps, one over the rep amount you set for yourself.

190 lbs - 1x6 = 1140 lbs

As I'm sure you can conclude - doing 190 is much more advantageous in every way, your lifting wayy more. Just a quick tip for you.
 

jahidi

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Thanks for the tip :up: yeah I see what you mean and I'll keep that in mind.
 

ProDJ26

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Thinks to myself "seems like I got a little competition seeing the were very close to the same height....

On another note I'd like to add pay close attention to what the responses to your journal are. The guys will help you in every way they can but it really comes down to

1) DIET
2) CONSISTENCY
3) PATIENCE

I know when I first started I was very excited. After awhile I became bored and wanted to change the routine, DON'T DO THIS!!!!! The gains will come you just have to be patient. How long will it take? Who knows everyones different. good luck brotha!!!

:up:
 

Cry For Love

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Hey Jahidi, do you mind posting your arm span and arm & leg circumference? I am in a similar position to you, also doing rippetoe's program for a few weeks. And the amount i lift is pretty similar too with the difference being that im noticeably worse in bench, roughly equal at squats, and better at deadlifts. Maybe the difference can be explained by the differences in how we are built?
 
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