I thought I might start a journal as a means of recording my aims, progress and hopefully getting helpful feedback and encouragement.

Background

51 year old runner/rower. Pretty good CV ability but running which is my main love is being hit by too many injuries these days.
Reasonable rower (Concept2 not OTW) but I fancy the competitive challenge of building some muscle and lifting heavier.

Current level

Very much a beginner. No history of weight training and I definitely do not have a physique that will grow well. Hard gainer might have been written to fit me.
Spent a few weeks doing general workouts and now into the last week of a 4 week - "get back into it" routine.

Seven exercises covering back/triceps/abs/chest/legs/calves/shoulders/chest done 3 times a week (different exercises each day).
Start of with 15 reps week 1, then 12,10,8 - hopefully increasing weight.
Very happy with the end result. Feeling stronger and have put muscle on and weight has increased by about 3kg.
Now at 12.5 stone. 6'.0 tall and 17-18%BF

Current PBs
BP 60kg 1RM
Leg press 3*10 90kg
BB curl 3*10 25kg


Aims and ambitions.

My main aim is to get 75kg plus for bench press with good form, maybe 3 reps.
A set of supplementary aims whcih I got from an web-site and give me some sort of target are (1RM)

Military Press 45kg
Squat 90kg
Deadlift 115kg


Training Plan.

Next week I start on the Rippetoe plan. Light weights to start and be sure that technique is good and then build up

Workout A
3x5 Squat (probably start 60kg)
3x5 Bench Press (probably start 45kg)
1x5 Deadlift (probably start ???)

Workout B
3x5 Squat
3x5 Standing military press (30kg)
3x5 Pendlay Rows (???)

Completing each session with lighter exercises for all over fitness (triceps/biceps/abs etc)
Also doing rowing or running on alternative days or second session of the day occasionally.

Diet

Is not the best but improving. Starting to eat 5-6 meals a day, more protein, less fats.


Journals to monitor.

I like the look of FrankenJimmy's journal as his weights are within my target area

Not much reaction to my first post but I will keep on grinding away.

Purchased some USN IGF Whey this week and I rather like the strawberry flavour.

Today I had a tin of tuna 1.5 hours before my workout and still felt full through the session.

PB on the leg press (gravity one) of 140kg (assuming that the metal shelf that holds the weights does not count). Not sure it is a PB actually as I don't know what I have tried before. Lot more in there as I did 3 reps quite easily.

Piccies to follow, maybe later on this evening

On the road with JB - a progress log Rippetoe started and finished in one day

Last day of my 4 week cycle today and I am really pleased with the results. I feel fitter and stronger and my technique in all exercises is better.

I have upped the weights in every exercise and I think I am ready to start a more specialised routine next week. As stated earlier , that will be the Rippetoe routine.

I have never worked on DLs or squats before so that will be a new challenge. I like the MP and BP. I need to work on the Pendlay row and determine how it differs from a bent over row (lots of vid of those available on the net).

One thing I am not sure about is leg press PBs. When people quote those do they generally mean using the sit down machine where your legs are parallel to the ground or the sled where you are pushing on an incline of about 45 degrees. Big difference between the two as using the sled brings the back muscles into play which gives more power.

Rowed a 5K yesterday (19:34) and felt my arm strength was much better. First time I have rowed in about 4 weeks due to a chest infection but the weights have definitely helped.

Keep the comments coming :)

On the road with JB - a progress log Rippetoe started and finished in one day

Alright mate. Recognised your name from the C2 website. I'm following a routine pretty similar to yourself at the moment. I find it doesn't get too much in the way of cardio but damn does it work.

Where abouts in Leeds do you train?

Yep, I keep the same name on a few forums.
Train at Virgin in town. Handy for work. Normally go in about 13:00 Mon-fri.
I have been to the Kirkstall one a few times at weekends and I prefer it there. Much bigger and more equipment.

Pleased with progress. Was going to do 10k tonight but I felt whacked so it will be some steady rowing tomorrow and Sunday and then start on the new routine on Monday.

Thanks for the first comment Paddy.

On the road with JB - a progress log Rippetoe started and finished in one day

First and last day on the Rippetoe sessions. When I train (whatever sport) I like to feel well-worked out afterwards and after I had finished my first Rippetoe session today I did not feel like that.

One main concern for me is that I would not be able to lift heavy enough to do the plan justice and with no real experience of squats or DLs I did not want to go stupid and injure myself.

So today I completed

Squats 2*5 60kg and 1*50 70kg
Bench Press 3*5 45kg - but with good fom, right down to my chest.
3*5 DL 60kg. The plan was 1*5 but it did not feal too bad so I did another 2 sets. I could have raised the weight but decided not to push things.

However that lot only took me 15-20 mins and I like to spend around 45-50 mins working out so I did more exercises including 2*8 140kg leg press followed by 1*8 160 kg - PB

I think I will change to a push/pull /legs plan for a 4 week cycle and then maybne move to Rippetoe when I have raised my weights all round

On the road with JB - a progress log Rippetoe started and finished in one day

I have primarily a runner and do a fair bit of indoor rowing. Due to a foot injury I have not run since 2nd January... until tonight that is. 5.75 miles at about 7:40 pace.

This after 6*650m 2:00 rest on teh rower at lunchtime.


I think my lower body workout tomorrow will hurt as my quads are stiff as a board now.

I have gained about 5lbs in the last 6 weeks and yet my bf% is still the same, 17%. Given that I can see muscle growth in my arms and traps and my lower back feels much stronger when rowing I think that is quite positive.

Happy to hear any comments, positive or negative

Ordered 3 pairs of CoC grippers today. Trainer, 1 and 1.5. Looking forward to getting back into the grip work as I enjoyed using my CoC Sport gripper until I lost it about a year ago.

On the road with JB - a progress log Rippetoe started and finished in one day

This is my latest routine which I have posted up elsewhere for comments

This is the plan I am working to now which is based around a 3 day split of upper/lower/upper. I do 3 sets of each exercise with the reps shown next to the exercise.

Monday

BB bench press 5
Incline DB bench press 6-10
Bent-over dumbbell or barbell rows 12
Shoulder press 12
Weighted side dips 12
Military Press 8
Abs

Wednesday

Front squats 5
Leg Curl 12
Leg Press 5
Dead Lift
Plate pinching / forearm work Timed

Friday

BB bench press maximum possible (about 10) then 1 minute rest
DB tri ext (flat, incline or decline bench) 10
Lat pulldowns (various bars) 10
Barbell or dumbbell shrugs 10
Preacher curls (EZ bar or straight bar) 10
Bench Dips 15-20
Abs

The thing is I never get DOMS and never really feel like I have been worked out. I think I might add some SLDLS in somewhere. I lift the weights I can which is say 160 on the leg press, 47 on the bp (with good form) and 20kg +EZ bar for the preachers. Squats and Deads are in the 70-80 range as I have not really pushed on those yet.

On my cardio days, which is almost every other day, I normally run (5-6 miles) or row (10-12K or interval work), sometimes both

My aim is to put some muscle on, especially in the upper body. I am about 17-18% bf, aged 51 and weight is 12st 5 at 6'00"

Diet is OK ish, too many biscuits but generally not to bad/ PWO is protein shake

On the road with JB - a progress log Rippetoe started and finished in one day

Saturday I rowed hard mid-morning and then later on I went out for a long off-road run. As I have only run once in 5 months (last week) I was expecting it to hurt.
Ran well until half way (6.5 miles) where I normally stop for a drink. Unfortunately on starting up my quads had more or less seized up. Cut short and got 10 miles in which was OK really but I have suffered from DOMS for the last 2 days.

Yesterday was upper body day and I increased the weight on the preachers to 20kg + EZ bar (8kg ??) and did 3 * 10 with good form and felt positive about that.

Used the Smith machine for BP but had to reduce the weight quite a bit so I reckon the bar must weigh more than than normal 12.5kg barbells at the gym.

Incline BP (free weights) felt good though and whilst I did not increase my weight from normal it did feel easier.

I do find it frustrating sticking with good form on the BP and therefore not raising the weight at the moment as that is my main criteria for judging my development. I will stick at it though

On the road with JB - a progress log Rippetoe started and finished in one day