Sadburger's lifting and progress journal - 12 weeks

[sadburger]

Hey Guys, I'm going to use this thread to record 12 weeks (36 workouts) of my experience on the anabolic diet and using a version of the Starting Strength Program. My first workout with this program will be tomorrow, and I'll go on a Sunday Tuesday Thursday schedule, and post my lifts here.

I'm hoping that using this journal will help me to stay motivated and also get me some feedback on my overall progress.

I am 23, and 6'2.5" -- I have worked out off an on throughout my life, and been hitting the gym regularly for the last few months, but without a program I've just been flailing around and doing mainly chest stuff to get some start. I'm a computer programmer and spend a lot of time sedentary, and have always been a bit on the "heavy" side, although I've brought that down a lot in the last few months--I'm currently 213, down from about 230 or so.

Goals: I am ready to change my life. I'm tired of being out-of-shape, and I want to get big and ripped. I want to look good without a shirt on instead of looking like what I am, a flabby computer programmer. I've made some progress as far as losing the flab, but now I want muscles. I want to replace the visible fat roll on my stomach with the appearance of abs, I want to have hard, defined pecs and big muscular shoulders and arms. I want a strong, hard back.

Numerical Goals: I am 213 pounds. 21.5% bodyfat, according to the Taylor Bodyfat scale I just purchased. I think ultimately I want to end up around 230 weight and about 11-13% bodyfat. I'm not sure what would be a reasonable expectation for this 12 week period, but I'd at least like to see my bf % under 20 and around 220 pounds. Any thoughts on this?

Supplements / Nutrition
I'm using the anabolic diet with a 40/60 prot/fat split on weekdays, and a 15/25/60 prot/fat/carb split on weekends (friday afternoon through saturday actually will be my carb up period). Goal is 18 calories per pound right now, rounded to 4000 calories a day. I'm taking Fish Body Oil capsules (about 10 a day), using colon cleanse capsules to get my fiber intake up and help keep that area working well. I just bought some Gold Standard 100% Whey (24g protein / 30.4g serving) that I'll be drinking about a half hour before workout, and another shake aong with 5g of Creatine Monohydrate immediately after the workout.

This stuff sound okay? Anything I need to add/drop? I don't want too many supplements, but I'll do what is needed. Also, the protein shakes are horrible (just the powder and water on the one I just drank). Anything I should add to make it a bit better? No / low carbs, I'm already up to about 8-10 carbs with my supplements and I only get 30 a day on weekdays.

Workouts:
Two routines, and going to do the A B A one week B A B next thing.
A:
ATG Squats, 3 x 5
Bench Press, 3 x 5
Deadlift, 1 x 5

B:
ATG Squats, 3 x 5
Overhead Press, 3 x 5
Bent-over-barbell rows, 3 x 5


I'll probably throw in some pull-ups/chinups on my thursday routine just to use them as another method to track progress.. right now I can barely do 2 of them, so I don't expect to incorporate them as an actual exercise just yet. I will also do ab work of some sort on each of my workout days.

Also, I recently joined a real boxing gym, and will be going to that about 3 times a week. I'm mainly just working a heavy bag or speed bag for about an hour to an hour and a half with breaks spread throughout. Its fun, and I workup a good sweat. I like hitting stuff.


********************

I'll keep this section updated as I progress for a quick summary
Sadburger
Age: 24

Workouts Completed: 1 of 36

Starting Weight:
213
Current Weight:
213

Starting BF %:
21.5
Current BF %:
21.5

I'll edit this post and put up some front/side/back pictures and then add those once a month to track progress in that way as well.

 

[stronglifts]

Good that you've decided to get some physical activity. Keeping a journal is indeed good for personal motivation.

1) Don't try to do too much at the same time. Strength training, gaining muscle, losing body fat, boxing, anabolic diet, ... It's too much at once.
Stick to the training program & building some strength. That only will build muscle & make you lose fat.

2) Supps looks ok. I'd stick to fish oil & flax seed. You don't really need whey with the anabolic diet, the diet gets you plenty of protein already. If it's easier for you post workout to take at the gym, why not.

3) You'll get used to the whey with water

4) Try this routine for the pull-ups. But remember point 1. Don't try to do too much at once.

Good luck with the workouts & goals.

 

[sadburger]

Workout #1

Workout #1
Warmed up on a bike for about 5 minutes just to get my blood flowing and get loose, low intensity

ATG Squats
Warmup
1x8x45, 1x8x60, 1x5x75, 1x2x90
WS
3x5x95

Overhead Press
Warmup
2x8x45, 1x5x55, 1x5x65
WS
1x5x95,2x5x75

Bent Over Rows
Warmup
2x5x55, 1x5x65,1x5x75
WS
3x5x95

Was pretty exhausted so I didn't make it to the ab work today or get to try any pullups. Did another 5 minutes very low intensity on a bike as a cooldown.

Had a protein shake about 35 minutes before going to the gym and another with 5g creatine immediately after.

I felt like I could do a lot more on the squats but I want to take it easy for a few weeks so I don't get the major hamstring pains again (first time squatting was last tuesday and today was the first day my legs felt normal). The overhead press felt good but I had to lower the weight down on the last two working sets--I figure it will take me a few weeks to hit my stride and really figure out what kind of #'s I should be working with, and I figure as long as I'm increasing each week its not too big a deal.

I'm not 100% on the technique on the rows, going to work on that and read some more and watch some more videos. It felt okay but I think I was rowing more into my chest when all the descriptions said I should be rowing into the upper abs area.

 

[EFFORT]

Good job with starting this journal i look forward to watching your progress. Always takes alittle bit to get a feel for the weight and its good your not jumping in to hard at first. search on here for post by stronglifts he just made 2 post in the last to weeks about how to perform rows with videos included.

Didn't see anything about post workout carbs, make sure your taking in carbs post workout malto dextrin works good for a post workout carb. Also take 20-30 fish oils caps a day.

Would be good to drop that mono and take CEE instead 6g a day, caps are good for most since a lot of people have problems with the taste. Adding 15g of taurine a day would also be a great improvement can get a good deal at customnutritionwarehouse.com. Also make sure your taking a good multi vitamin.


Whats your cardio schedule looking like? I'd recommend you do low intesity cardio 4 days a week for about 45min.

 

[sadburger]

Good job with starting this journal i look forward to watching your progress. Always takes alittle bit to get a feel for the weight and its good your not jumping in to hard at first. search on here for post by stronglifts he just made 2 post in the last to weeks about how to perform rows with videos included.

Didn't see anything about post workout carbs, make sure your taking in carbs post workout malto dextrin works good for a post workout carb. Also take 20-30 fish oils caps a day.

Would be good to drop that mono and take CEE instead 6g a day, caps are good for most since a lot of people have problems with the taste. Adding 15g of taurine a day would also be a great improvement can get a good deal at customnutritionwarehouse.com. Also make sure your taking a good multi vitamin.


Whats your cardio schedule looking like? I'd recommend you do low intesity cardio 4 days a week for about 45min.

I'm currently taking 10 fish oil caps... should I bump that up more? I wasn't really sure how many of those to be taking.

No post-workout carbs... I'm on the anabolic diet, no carbs at all during the week. I just had a protein shake + the creatine right after the workout. I wasn't sure about the creatine, I just bought the one I did because it wasn't mixed with a bunch of other ****, I may end up switching it out for something else after I read some more about it. I need to pickup a multi as well, any recommendations? what am I trying to get out of it?

I'm using stronglifts guide for the rows, I think I just need to practice them some more, today was my first attempt at them.

I'm using the boxing gym as a form of cardio.. I go about 4 times a week for about an hour and a half (not straight, lots of breaks in that time period), and just work the heavy bag for the most part and spend about 10-15 minutes with the speed bag as well. Its a lot more fun for me than running or anything, feels great, and I work up a hell of a sweat. Plus I really, really like hitting things ;-)

 

[EFFORT]

See Below

 

[EFFORT]

I'm currently taking 10 fish oil caps... should I bump that up more? I wasn't really sure how many of those to be taking.


YEAH KEEP THE FISH OIL HIGH ESP ON THE ANABOLIC DIET

No post-workout carbs... I'm on the anabolic diet, no carbs at all during the week.

NOT SURE WHAT ANABOLIC DIET YOUR DOING BUT ITS HARD FOR ME TO BELIEVE THAT ANY VERSION OF IT WOULD NOT HAVE YOU TAKING IN POSTWORK OUT CARBS, ITS ESSENTIAL.

I just had a protein shake + the creatine right after the workout. I wasn't sure about the creatine, I just bought the one I did because it wasn't mixed with a bunch of other ****, I may end up switching it out for something else after I read some more about it. I need to pickup a multi as well, any recommendations? what am I trying to get out of it?

THIS HERE IS A GOOD MULTI http://anabolicminds.com/store/94.html

I'm using stronglifts guide for the rows, I think I just need to practice them some more, today was my first attempt at them.

YEAH MORE TIME IN AND YOU'LL GET THEM DOWN

I'm using the boxing gym as a form of cardio.. I go about 4 times a week for about an hour and a half (not straight, lots of breaks in that time period), and just work the heavy bag for the most part and spend about 10-15 minutes with the speed bag as well. Its a lot more fun for me than running or anything, feels great, and I work up a hell of a sweat. Plus I really, really like hitting things ;-)

IN MY OPINION YOU SHOULD STAY WITH A LOW INTENSITY CARDIO (WALKING ON A TREADMILL AT A PACE AND INCLINE WHERE YOU CAN CARRY A CONVERSATION). ITS JUST SO EFFICIENT FOR BURNING FAT, DC AND IA BOTH HAVE THERE TRAINEES DOING IT, BODYBUILDERS ARE GETTING LOW BF DOING IT, NOT EVEN UP FOR DEBATE AT THIS POINT. ALSO THE HIGHER INTENSITY CARDIO (HITTING THE BAG) ESPCIALLY FOR THAT LONG IS GOING TO TAX YOUR CNS AND TAKE AWAY FROM GAINS. HIGH INTENSITY CARDIO IS GOOD BUT KEEP IT TO 20MIN MAX (BUILD UP FROM 5-7MIN ADD 2MIN EACH WEEK) TWICE A WEEK IN THE FORM OF PULLING A SLED, WHEEL BARROW PUSHING, ELLIPTICAL MACHINE, WALKING ON AN INCLINE.

IN CAPS

 

[stronglifts]

Was pretty exhausted so I didn't make it to the ab work today or get to try any pullups.

That's why the general advice is to keep it to the 5 big exercises

I felt like I could do a lot more on the squats but I want to take it easy for a few weeks so I don't get the major hamstring pains again (first time squatting was last tuesday and today was the first day my legs felt normal). The overhead press felt good but I had to lower the weight down on the last two working sets--I figure it will take me a few weeks to hit my stride and really figure out what kind of #'s I should be working with, and I figure as long as I'm increasing each week its not too big a deal.

Very smart. It's better to start a little lighter on the exercises & add weight in a progressive fashion than starting to heavy & having to lower the weight. Technique & building a base strength/strength-endurance is your first goal.

I'm not 100% on the technique on the rows, going to work on that and read some more and watch some more videos. It felt okay but I think I was rowing more into my chest when all the descriptions said I should be rowing into the upper abs area.

The movement is the exact opposite of a bench press. Keep upperarms at a 45° angle & pull with the elbows. Where the bar ends depends on how big your torso/how long your arms are, could be middle abs, could be upper, could be lower chest. Doesn't matter.
What does matter is that your upperarms should be almost perpendicular with the floor when the bar hits your torso. That position is where the bar should end (can use a video camera or ask someone to watch)

 

[stronglifts]

NOT SURE WHAT ANABOLIC DIET YOUR DOING BUT ITS HARD FOR ME TO BELIEVE THAT ANY VERSION OF IT WOULD NOT HAVE YOU TAKING IN POSTWORK OUT CARBS, ITS ESSENTIAL.

There's indeed no carbs at all post workout in the anabolic diet. Protein + fat post workout. Protein + more fat post post workout.

Things are different on the A.D.

 

[Warboss Alex]

There's indeed no carbs at all post workout in the anabolic diet. Protein + fat post workout. Protein + more fat post post workout.

Things are different on the A.D.

I would personally not add any significant fat post-workout as it serves no purpose except to slow digestion. A few fish oils maybe.

I'd go for whey (isolate or hydrolysed for preference) along with high dose BCAAs and glutamine (plus creatine, taurine, vit c - the usual), which will simulate the effect of carbs by replenishing glycogen albeit at a slightly less efficient rate.

That said, I honestly don't think just chugging a protein shake and then eating steak and eggs when you get home is going to stunt your gains any..

This is of course, for people who grow well on low carb diets. 150lb ectomorphic teenagers need not apply - they need all the carbs they can get.

 

[stronglifts]

I would personally not add any significant fat post-workout as it serves no purpose except to slow digestion. A few fish oils maybe.

I'd go for whey (isolate or hydrolysed for preference) along with high dose BCAAs and glutamine (plus creatine, taurine, vit c - the usual), which will simulate the effect of carbs by replenishing glycogen albeit at a slightly less efficient rate.

That said, I honestly don't think just chugging a protein shake and then eating steak and eggs when you get home is going to stunt your gains any..

This is of course, for people who grow well on low carb diets. 150lb ectomorphic teenagers need not apply - they need all the carbs they can get.

For a shake, I use 40g whey + 10g fish oil post workout.

As you say, I don't think details matter much. What counts is the total amount of calories at the end of the day/week/month.

 

[sadburger]

Workout #2

Workout #2
Did some light stretching before starting my warmup sets.

ATG Squats
Warmup
1x5x65, 1x5x75,1x5x95
WS
3x5x115

Bench Press
Warmup
1x5x95, 1x5x115
WS
3x5x135

Deadlift
Warmup
1x5x95, 1x5x135, 1x5x185
WS
1x5x225

Did a little bit of ab work, was still pretty tired so nothing serious. Hope to be able to get to that a bit more in another week or so.

Post workout had a protein shake with 5g of creatine.

I wish I would have done the bike for a few minutes to get my blood going and my joints warmed-up, my hamstring on my right leg is a bit sore now and I think that would have helped. I'll do that from now on. I increased my squat weight even though its only my second workout: I think I will be able to take it up a bit every workout, at least these first few until I get to the weight I should be working with. I still felt like I could have done more, but I just want to get my body used to doing this kind of exercising, plus I had deadlifts today. Deadlifts are good! I was able to get quite a bit of weight up and I'm looking forward to getting more and more on there.

How are my warmup sets? I could probably get by with less but I figure it won't hurt at least in the beginning to go through a few extra sets. Once I'm moving more weight around I may not do so many, at least after the first exercise.

I'll update with a weight/bodyfat number on Sunday. Once a week ought to be good enough for that.

Thanks for all the advice guys! I'm feeling good (although I'm feeling like crap too.. I'm on day 9 of the anabolic diet and feel like crud, but I'm looking forward to my carb up weekend. I think I'm at that "crash" that most people experience.. I wasn't a huge carb-eater before so it hasn't been too bad, but I definetly am lacking in energy.

EDIT: Apparently you can't edit a post after so many days, so my idea of keeping my initial post updated with my progress isn't going to happen. Oh well, live and learn!

 

[BluEyes]

Good work! Stay strong, soldier!

Employ warm-up sets like this:

repsxsetsxweight

10x1xbar
8x1x25% of workset
4x1x50% of workset
1x1x90% of workset
5x2x110% workset
then do a rep-set
15-20x1x(workset minus 25%)

Do something like that for legs and potentially back. Your chest won't need that much volume(esp the 15-20 repset).

NEVER skimp on the warmup. I always hit the bikes/treadmill/whatever for 2-3 minutes before starting. I've had my share of pulled muscles, and it sucks.
Fyi, if you do pull a muscle, which it sounds like you might have, GIVE IT TIME TO REST. If i pull a muscle now, ill skip the next two weeks of that muscle group.

Give it time, before you know it, this 12 weeks will turn into 52 weeks.

 

[sadburger]

Starting Pics

Here are some pics from the 23rd, a week before I started the program:

Front

Back

Side

Flexing

Is there no way to edit old posts? I wanted to keep this all in the main post if possible, but doesn't seem like I can edit that one anymore. Oh well

I'll take updated pics after a month, hope to start to see some improvements! Looking forward to tomorrows workout, my hamstring is fine today so I definetely didn't pull it.

I picked a rough time to start the anabolic diet... 4th of July and my 24th birthday have both passed, and no carbs/drinking could be done on either A small price to pay...

 

[sadburger]

Workout #3

Workout #3
Warmed up on a bike for 5 minutes.

ATG Squats
Warmup
1x5x65, 1x5x80, 1x5x95
WS
1x5x120, 2x5x125

Overhead Press
Warmup
1x5x45, 1x5x65, 1x5x75
WS
3x5x80

Pendlay Rows
Warmup
1x5x65,1x5x95
WS
3x5x115


Accessory Work:
Chin-ups:
1x2xbw, 2x0xbw

Hanging Leg Raises
2x15

Weighted Crunch Machine
3x15x40

Did 12 minutes on the treadmill 3mph at 3.0 incline for a cooldown.

Felt like crap most of the day today. I'm sure its just the anabolic diet adjusting combined with the end of the week. I just had no energy the entire day. Got to the gym and that all changed though: I got into workout mode and really hit it hard. Increased my squat weight again.. I'm thinking I'll probably be able to add 5lbs or so every workout for at least a few more workouts. I'm still only doing like 60% of my bodyweight, but I am going all the way down to the ground. Hopefully I'll be putting up higher squat numbers soon, I feel pretty confident with the technique now.

Increased on my overhead press, after my first workout where I was just kinda floundering around to find what weight to start with. Should be good to go on 5lb increases each week from here.

Rows--I watched a lot of videos and practiced the technique and stance last night, and I feel I really helped myself by doing that. I also switched to doing pendlay rows instead of standard bent-over rows. I was able to add 20lbs onto what I did earlier in the week, and it felt great. I love rows!

Post workout had a 1.5 scoop (about 40g) protein shake (water + whey only) and added 5g creatine, as usual. I don't really know if the creatine is helping, or if it is the right kind, but I figure it can't be hurting.

Had to wait around on the only power rack for about 15 minutes before I could get started today. Personal trainer was doing squat things with a girl and spending about 5 minutes between sets talking about the new Transformers movie

Tomorrow at noon starts my first carb loading phase since I started the anabolic diet. Looking forward to that! Doing a 36 hour phase that will end saturday at midnight. I'm also looking forward to the two days off from the gym, and hoping I will really be strong for my workout on Sunday.

Started taking paper/pen in with me to better track my reps/weights so I didn't have to go from memory and I could be sure I was accurate. I also make a fitday.com account to track my eating so I could really make sure I was where I wanted to be.

I'll put up weight / bf% numbers tomorrow morning. Figure I will do those in the morning before my carb phase starts each week. Later!

 

[stronglifts]

Felt like crap most of the day today. I'm sure its just the anabolic diet adjusting combined with the end of the week. I just had no energy the entire day.

Can be the A.D. yes. The higher your prior carb intake, the harder the transition.

Got to the gym and that all changed though: I got into workout mode and really hit it hard. Increased my squat weight again.. I'm thinking I'll probably be able to add 5lbs or so every workout for at least a few more workouts. I'm still only doing like 60% of my bodyweight, but I am going all the way down to the ground. Hopefully I'll be putting up higher squat numbers soon, I feel pretty confident with the technique now.

Continue with the technique. You're doing good.
Btw, you need to do the sets across. You should have done 3x5 with 120 or 125.
Slight, but systematic increase every workout & you'll be able to add weight for a long time before stalling.

Tomorrow at noon starts my first carb loading phase since I started the anabolic diet. Looking forward to that! Doing a 36 hour phase that will end saturday at midnight. I'm also looking forward to the two days off from the gym, and hoping I will really be strong for my workout on Sunday.

Eat your stomach full of clean whole grain carbs: pasta, rice, oats, breads, ...
When you're stomach is full get some junk food if you need it.

Don't start with the junk food or you'll end in the couch.

 

[sadburger]

Weight/BF Update

Workouts Completed: 3 of 36

Starting Weight:
213
Current Weight:
210.5

Starting BF %:
21.5
Current BF %:
21

Little improvements. I think my starting weight was off, because I was wearing some really heavy clothes. I weighed myself later that same day without those clothes and I was 208, which is closer to where I thought I was anyways. I know it fluctuates quite a bit during the course of a day but that seems like a lot. I think I've actually gained a little bit.

 

[sadburger]

Workout #4

Workout #4

ATG Squats
Warmup
1x7x65, 1x5x80, 1x3x85, 1x1x120
WS
3x5x130

Bench Press
Warmup
1x7x65, 1x5x96, 1x3x120, 1x1x130
WS
3x5x140

Deadlift
Warmup
1x7x95, 1x5x135, 1x3x185, 1x1x225
WS
1x5x235

Warmed up on the bike for 5 minutes, cooldown on treadmill for 10 as usual. Followed with double scoop protein shake with 5g creatine.

This workout felt good! My first carb weekend was fun, I didn't go overboard but I felt energetic today. I think I'm at the point where I will start increasing squats on a once a week basis now.. .I put up a higher number today, but I almost wobbled on one of the reps. I want to do this weight again and be sure I got it.

Everytime I put up a higher number on bench or squats or anything it is exciting to me, because it means its the highest I've ever done. That's pretty motivational to see it keep going up.

Deadlifts... I am doing something wrong. They felt fine while I was doing them, and I thought I had the technique okay. Now about 35 minutes later my lower back is very sore. I'm going to drop the weight considerably and take a camera on my next deadlifts day so I can see how I look while doing them. I'll post it up and get some feedback. I'll probably record all my lifts to get feedback technique. I want to be sure I have that part down now while I'm just getting started, before I really ingrain bad habits into my head.

 

[sadburger]

Workout #5

Workout #5
Warm up 5 minutes on bike

ATG Squats
Warmup
1x7x65, 1x5x85, 1x3x105, 1x1x115
WS
3x5x130

Overhead Press (plus 1 clean each set)
Warmup
1x7x45, 1x5x55, 1x3x70, 1x1x75
WS
3x5x85

Rows
Warmup
1x7x60, 1x5x80, 1x3x95, 1x1x110
WS
3x5x120

Pullups
1x3, 1x0, 1x1

Cooldown 10 minutes on treadmill, as usual

Work out was good, I felt strong the whole time. I caught myself leaning forward a bit on the squats... am I supposed to be perfectly straight / upright? I almost didn't make it back up on the last rep of the last set, it was hard going. I like that I have to push for it though. Still very motivated and I like keeping this journal so I can easily see how my lifts are improving.

I figured out what I was doing wrong last workout on the deads... I was trying to start with my hips way to high, almost in a position like I was going to do rows. I watched a lot of videos and read a lot of technique about it, so I think I will be much better next workout when I do deads again. luckily I didn't seriously injure my back, its a tad sore but not bad anymore today. Anecdotal evidence from my scale suggests that I've lost about 1.5% of bodyfat while maintaining the same weight overall, although I won't take an "official" measurement until friday morning to keep it standard.

I'm usually too beat to do much ab (and by much I typically mean any, although I did some hanging leg raises while I waited for the squat rack to open up). How important is that? I should be somewhat building up my stomach/lower back with these exercises, do I need supplementary ab work at this point?

 

[BluEyes]

Lose the 5 minute bike before squats. It's okay on other days, but that biking chews up your quads and drains glycogen stores before you even start squatting.

Try a 5 minute fast walk/jog on the treadmill as a warmup.

If you're cycling because you think it'll prep the quads for squats, its a mistake. Your warmup sets(using bar only, etc) will be sufficient.