Sadburger's lifting and progress journal - 12 weeks

[sadburger]

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.

I do VERY low intensity on the bike, I really don't think its a problem. I mainly just do it to get my blood flowing a little bit and get my legs moving. I could perform complex mathematical equations no problem at the intensity I'm doing the bike ;-)

The one day I skipped it, my legs felt like **** the second set through squats and hurt the rest of the day and most of the next. The bike has been working for me pretty well, and I would agree with you if I didn't know exactly how low intensity I was doing it.

As an update: after reading lots about burning fat while building muscle and posting a thread asking for suggestions, I am doing to be changing my diet / routine as follows:

6 days a week I'm going to add a 30 minutes low intensity treadmill session in the morning. I'm going to reduce my total caloric intake to about 2500 from about the 3100-3500 that I try to get now, so I'll still be at a slight surplus over maintenance but not much. I'm expecting this to slightly slow my growth but still (hopefully) allow me to maintain my scheduled lifting gains for the most part, and increase my fat loss considerably.

 

[BluEyes]

Hey bro, start with one or two days a week of morning cardio. When i got going, I bit off too much at once and burned out.

Try something like this..

First week, when you start the morning cardio, start with two days per week. Next week after that bump it to four days, next week = 6 days.

Not only does it help your mind adjust to the workload, discipline, and habit of it, but you have to understand that your body won't like it either. Start small(general rule for every aspect of working out) and work up to your goal. In three weeks time you'll be chugging along at 6 days per week.

This advice is coming from personal experience really, I'm the type of guy who takes on the whole world at once.

 

[sadburger]

Hey bro, start with one or two days a week of morning cardio. When i got going, I bit off too much at once and burned out.

Try something like this..

First week, when you start the morning cardio, start with two days per week. Next week after that bump it to four days, next week = 6 days.

Not only does it help your mind adjust to the workload, discipline, and habit of it, but you have to understand that your body won't like it either. Start small(general rule for every aspect of working out) and work up to your goal. In three weeks time you'll be chugging along at 6 days per week.

This advice is coming from personal experience really, I'm the type of guy who takes on the whole world at once.

I probably will start with a few a week and then ramp it up, but my body is actually probably pretty adjusted... before I started really reading about various workouts and the proper way to train, I've was going to the gym. My "gym" consisted of doing about 25 minutes of cardio on the treadmill and then working out with various chest / arm exercises depending on the day of the week. 5 days a week for the past 4 months or so. I've lost about 20 lbs (I was around 235 originally when I joined the gym) but unfortunately I wasn't training the right way so didn't really make the progress I could have, particulary in regards to lifting. I do feel like I got at least somewhat stronger, in particular in my chest, which is why my bench is currently more than my squat That was the main thing I focused on though. I wish I had a bodyfat % from 4 and a half months ago when I first joined the gym so I could have a better picture of how I've changed so far.

I know burnout / motivation is something to consider as well, but I'm an *extremely* focused person when I get my mind set on something. I will put in my time and make whatever sacrifices I need, which is why I am confident that I will have good results. I only wish that my focus had landed on improving myself physically a long time ago, but that's the way life is sometimes! No regrets!

Thanks for the posts/advice, its always encouraging to have feedback.

 

[Kev07]

Anabolic diet allows up to 30 carbs in one day, if possible, relay as many of those carbs as possible to your post workout meal.

also if you're looking to drop body fat, i would recommend light jogs (10-20 minutes) on your non workout days 3-5 times a week.

 

[stronglifts]

Anabolic diet allows up to 30 carbs in one day, if possible, relay as many of those carbs as possible to your post workout meal.

also if you're looking to drop body fat, i would recommend light jogs (10-20 minutes) on your non workout days 3-5 times a week.

Kev07,

The 30carbs a day is an indirect intake of carbs (from veggies/fruit). Insulin spikes postworkout are not needed on the Anabolic Diet. You're getting a big one in the weekend.

 

[mrRuckus]

I do VERY low intensity on the bike, I really don't think its a problem. I mainly just do it to get my blood flowing a little bit and get my legs moving. I.

It's a great warmup for your knees and hips. Don't sweat it. My knees crackle and pop a bunch when i first start and it's a bit disturbing if i go straight into warmup squats so i bike a little and it clears up.

 

[sadburger]

Workout #6

Workout #6

ATG Squats
Warmup
1x7x65, 1x5x80, 1x3x85, 1x1x120
WS
1x5x130, 1x3x130, 1x4x125

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

Deadlift
Warmup
1x7x95, 1x5x135, 1x3x185, 1x1x225
WS
1x0x235, 1x3x225

Wow, felt like crap this entire workout. End of my week, work was super stressful, I slept through my alarm and missed breakfast, forgot my shaker and protein so I didn't get a protein shake midday, ended up working 3 hours late and going to the gym around 8 instead of 5.... it was just all conspiring against me. I just had no energy, I couldn't finish my second set of squats, I just couldn't come back up. Lowered the weight, could only do 4.

Now that I have my deadlift technique better, I couldn't get the weight up at all on my working set. Maybe it was just because of the generall tiredness/fatigue in this workout, maybe it was the technique thing. Either way, it sucked. I'm thinking of lowering my deadlift weight considerably and working back up to be sure i'm okay with the technique. I am also thinking of not raising my squat weight for next week... maybe I should do more on my sunday (first workout of week for me) day and less on my thursday? I seem to have so much more energy at the start of the week (just after my carb loading). Would this be less beneficial?

Weight / BF% update in the morning

 

[sadburger]

Weight/BF Update

Workouts Completed: 6 of 36

Starting Weight:
213
Current Weight:
209

Starting BF %:
21.5
Current BF %:
20.5

 

[sadburger]

Workout #7

Workout #7

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

Overhead Press
Warmup
1x5x60, 1x3,75, 1x1x80
WS
3x5x90

Rows
Warmup
1x7x65, 1x5x80, 1x3x100, 1x1x115
WS
3x5x125

Well, I didn't increase my squats this week but I did manage to get them all this time! The first set @ 130 was a little rough, but I did the last two sets a little faster and it seemed easier that way.

Overhead press felt good, struggled with the last rep on each of the working sets but I got it up everytime

Rows--my lower back was hurting a little bit on these... I checked my position multiple times in the mirror and it always looked right, but it was a bit sore doing this. I'll have to double check my technique again.

All in all a good workout.. the power rack was being used when I got there, so I did my normal 5 minutes on the bike warmup and then ten minutes very low intensity on a treadmill until the rack was free.

 

[sadburger]

Workout #8

Workout #8

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

Bench Press
Warmup
1x7x75, 1x5x95, 1x3x115, 1x1x130
WS
3x5x145

Deadlift
Warmup
1x7x100, 1x5x130, 1x3x160, 1x1x180
WS
1x5x200

Dips
1x8, 1x5

Felt good through this workout, got all my squats, hopefully I will be able to increase the weight next week-- want those big plates!

I lowered my weight on deadlifts since I had so much trouble with them last week. They felt good this time, I think I'm ready to start increasing... got my technique down. I may do one more week at this weight just to be sure.

 

[sadburger]

Workout #9

Workout #9

ATG Squats
Warmup
1x7x65, 1x5x85, 1x3x105, 1x1x115
WS
3x5x135

Overhead Press
Warmup
1x5x60, 1x3,75, 1x1x80
WS
3x5x95

Rows
Warmup
1x7x65, 1x5x80, 1x3x100, 1x1x115
WS
3x5x130

Chinups
1x3, 1x2

Awesome workout. I felt really good going in, and doing my warmup sets of squats I was really pumped, so I added 5lbs to each of my working sets. Overhead press with 95 was tough but felt really great. And the squats! Last week on my third workout of the week I couldn't do my my second set with the full reps and had to lower for the third set. This time I added 5 lbs and blasted through all 3! I've sure it has a lot to do with me getting the technique down, and I just genuinely felt good the whole workout.

I'm on the road for the next 8 days, which kinda sucks. I'm going to do my best to find a gym on the road that I can use, buy a week pass or something if I can talk them into it. Hopefully! I don't want to miss a week.

I'll try to get a BF / weight update in the morning, but I'm not sure if I will be able to. I don't have my scale so I don't know how well I will trust it anyways if I use someone elses... I weighed tonight before I headed to the airport (at the 'port now) but I want a morning measurement to be consistent.

 

[Quagmire911]

How many calories are you onto now?

 

[sadburger]

How many calories are you onto now?

I've lowered my calories down to between 2500 and 3000, and do 45 minutes of steady state cardio, low intensity (like 4.5 incline and 3.5 mph) 3-4 times a week. I will probably add the cardio a few more days a week, but I'm just adding it when I can fit it in right now.

I'm still seeing what I think are decent muscle gains and the fat is coming off a little better this way.

 

[sadburger]

Week 4, Workout 10

Week 4
Workout #10

ATG Squats
Warmup
1x7x70, 1x5x90, 1x3x110, 1x1x25
WS
3x5x140

Bench Press
Warmup
1x7x75, 1x5x100, 1x3x120, 1x1x135
WS
3x5x150

Deadlift
Warmup
1x7x105, 1x5x135, 1x3x170, 1x1x190
WS
1x5x210

Chin-ups
1x3xbw, 1x2xbw

Was out of town yesterday and couldn't get to the gym (3 times zones ahead of my time, meetings started at 7:30 am and lasted all day, then had to rush to the airport for a 5 hour flight... I just couldn't bring myself to hit the gym when I got home at midnight my time), so I did it today and plan on going wednesday and friday and then back to my normal routine on sunday. Missing the second day of rest at the end of the week, but hoping it will be okay.

Increased all my lifts again, always feels good to put up a new PR for bench or squat or whatever. I'm much more confident with my deadlifts now, feeling good.

I'm on the road again starting tomorrow night, hopefully i can find a gym that will let me work out the rest of the week.

Didn't get a weight/bf update at the end of last week, but I took one this morning:

Workouts Completed: 9 of 36

Starting Weight:
213
Current Weight:
215

Starting BF %:
21.5
Current BF %:
20

 

[sadburger]

Week 4, Workout 11

Week 4, Workout 11

ATG Squats
Warmup
1x7x75, 1x5x95, 1x3x115, 1x1x130
WS
3x5x145

Overhead Press
Warmup
1x7x50, 1x5x65, 1x3x80, 1x1x90
WS
2x5x100, 1x4x100

Rows
Warmup
1x7x65, 1x5x85, 1x3x105, 1x1x115
WS
3x5x130

Pullups
1x2, 1x1

Increased squats again: I'm pretty sure that I'm going to try and add 5 lbs to everything each workout, rather than increasing once a week, until I start stalling on things. Squats have been going up well, maybe in a few weeks I will actually squat more than I bench!

The last overhead press set just kicked my ass. They were all tough... I increased 5 lbs on my last workout with overheads, and added 5 more today, but man it felt good to have 100 lbs way up over my head! Since I didn't get my last rep on my last set I won't increase next workout that I do this lift, but I think I'll be able to get it then.

Next time on rows I'm going to be using the big 45 lb'er plates, so woo for that. It felt good to have those big plates on there when I finally got them for bench, and then for squats, more of a "pyschological" thing than anything else. My technique is definitely much better on them now, I don't have any lower back pain while doing the rows-- I feel like I may be rowing a bit too low into my body though, or maybe not quite bent enough to really hit the back as much as I want, so I'm going to work on that.

I found a gym that would let me work out while I'm on the road, which is good. 20 bucks for a 3 day membership, but ya take what you can get... better than missing 3 days! It's weird working out someplace other than what I'm used too... I had to go outside of the power rack to do my overheads, because the bars on top are much lower than what I'm used to and I'm pretty tall... I couldn't fully extend upwards inside the rack.

Still feeling really motivated, I'll take one month progress pics this weekend and see if there is any noticeable difference yet. Probably not, but it will come!

 

[stronglifts]

Increased squats again: I'm pretty sure that I'm going to try and add 5 lbs to everything each workout, rather than increasing once a week, until I start stalling on things. Squats have been going up well, maybe in a few weeks I will actually squat more than I bench!

Continue adding 5lbs every workout sadburger. You're doing fine. Trust your body. You'll be able to add 5lbs every workout for longer than you think.

The last overhead press set just kicked my ass. They were all tough... I increased 5 lbs on my last workout with overheads, and added 5 more today, but man it felt good to have 100 lbs way up over my head! Since I didn't get my last rep on my last set I won't increase next workout that I do this lift, but I think I'll be able to get it then.

The Overhead Press is tough. Good approach: same weight next time, you'll probably have all reps, then increase like with other exercises.

Next time on rows I'm going to be using the big 45 lb'er plates, so woo for that. It felt good to have those big plates on there when I finally got them for bench, and then for squats, more of a "pyschological" thing than anything else. My technique is definitely much better on them now, I don't have any lower back pain while doing the rows-- I feel like I may be rowing a bit too low into my body though, or maybe not quite bent enough to really hit the back as much as I want, so I'm going to work on that.

to find the correct spot where you should pull the bar: check from the side. When the bar is against your lower chest/upper abs, your arms will be parallel with the floor. Normally this will happen normally. So don't overthink things: just pull the bar & focus on staying as parallel with the floor as you can.

The lower back pain that went away means that you're lower back is getting stronger. Probably from the deadlifts.

Still feeling really motivated, I'll take one month progress pics this weekend and see if there is any noticeable difference yet. Probably not, but it will come!

One month might be too early too see clear results. But 2 months is certainly realistic. Especially if you continue adding weight in this manner. You'll be close to a 200lbs squat 2 months from now at this rate.

continue the good work.

 

[sadburger]

Week 4, Workout #12

Week 4
Workout #12

ATG Squats
Warmup
1x7x75, 1x5x95, 1x3x120, 1x1x135
WS
3x5x150

Bench Press
Warmup
1x7x80, 1x5x100, 1x3x125, 1x1x140
WS
2x5x155, 1x4x155

Deadlift
Warmup
1x7x110, 1x5x145, 1x3x175, 1x1x200
WS
1x5x220

Man, bench press kicked my ass. I couldn't do my last rep on my last set. That sucked big. I didn't have a spotter (see my "Working out alone" post ). Squats went up again, and the deads were good... no lower back pain from the deads anymore, I'm feeling good about my technique on those. Going to up the weight on them probably 10 lbs per workout until I stall, I feel like I can do a lot more on them but I wanted to be sure I had the technique, particulary after I hurt my back the first couple of times I did them.

Weight/BF Update

Workouts Completed: 12 of 36

Starting Weight:
213
Current Weight:
212

Starting BF %:
21.5
Current BF %:
20

I took some new pics since it has been a month since I started, but my camera is f'ed up and I can't get the pics off. Not much in the way of changes yet anyways, but it will come!

 

[sadburger]

Four weeks into my 12 week program, and its going well! A few hitches, technique problems, stalls on gains here and there, but overall feeling like its going okay and still very motivated and happy about it.

Now that I know a lot more about the program and have experience on it, I wanted to define some actual goals as far as where I want to be at the end of the 12 weeks. Give myself something concrete to work towards and all that, so below is what I came up with:

Current Weight:
~212
Goal Weight:
215

Current Bodyfat%:
20-20.5
Goal:
16

Lifts
Squat - Current: 150 Goal: 230
Bench - Current: 155 Goal: 180
Overhead - Current: 100 Goal: 130
Deadlift - Current: 220 Goal: 300
Row - Current: 130 Goal: 160

Pullups
Current: can only do 2, usually only one set
Goal: 3 sets of 5

Dips
Current: Can do 8-10
Goal: 3 sets of 5 weighted with 25 lbs

I feel like most of these goals are reasonable and obtainable... I need to lose 8 lbs of pure fat and gain 11 lbs of muscle mass in order to hit my goal weight and bodyfat.. one lb of fat a week sounds reasonable for the loss, not sure if gaining 11 lbs of muscle is as realistic over an 8 week period.

What do you guys think? Good goals to shoot for?

 

[EFFORT]

Shoot for them, your well on your way and doing great. You have the dedication needed to do well. After the 12weeks is up send me a pm if you'd like and i'll train you via the internet.

 

[sadburger]

Week 5, Workout 13

Week 5, Workout 13
ATG Squats
Warmup
1x7x80, 1x5x100, 1x3x125, 1x1x140
WS
1x4x155, 1x0x150, 2x5x130

Overhead Press
Warmup
1x7x50,1x5x65, 1x3x80, 1x1x90
WS
5x5x100

Rows
Warmup
1x7x70, 1x5x90, 1x3x110, 1x1x120
WS
5x5x135

Hanging Leg Raises
2x8


Man... I don't know what happened on my squats. I increased 5 lbs from my last workout, and couldn't do my last rep on my first set... then I lowered the weight, and couldn't do any! I had to drop 25 lbs from what I intended to do today to get my sets done. I really don't know what happened, I was sure as hell giving it my all...

I'm thinking it may have to do with my diet over the weekend... I was on my carbup period on Friday/Saturday, and was still travelling around, plus I went out and got pretty drunk friday night... I know I didn't get near enough to eat over the weekend, and I woke up super hungry on Sunday and only had a protein shake before I went and did my workout... maybe I just ****ed myself for those squats by not having proper nutrition over the weekend.

This is my first "bad" weekend in the 5 weeks I've been on the diet and program, and now that I see the effects I will certainly be much more careful.

On a positive note I got my overheads with the increased weight this time, and did 5 WS instead of 3... I'm thinking of changing to 5 WS for all exercises (except DL of course), as a lot of the time I really don't think I'm stressing enough and I know Stronglifts recommends 5 sets in his program... I did the 5 today on overheads and rows and I really felt it a lot more, I'll give it a try.

So I ate much better today, and I'm going to drop 10 lbs from my squat weight and start building again, using the 5 ws instead of 3. I planned for quite a few stalls on the squat weight when I set my goals last friday, so I'm not concerned by this minor setback. I'll push through it, and I really think the extra sets will help me see continued improvement at the pace I want.

EFFORT: thanks for the support, I'll be sure to hit you up after I finish this program