mrbeige's Strongman Journal - More deadlift vids pg78

OK, so probably not the best time to start this, as I am having a week off (holiday). My Brother-in-law is getting married next Thursday, so staying with the 'Outlaws' for the next few days, and so wont be anyway near the gym. Plan to take in some Wiltshire countryside though, so a few walks and a couple of runs are in order.

So, a bit of background in what I've been doing thus far. Started the first two weeks doing 30-40mins Cardio only to ease myself in gently as I had been after recovering from Glandular fever which had knocked me for six and put me off work for 12 weeks!

Anyway, after those two weeks I started on a 3 day split;

Monday - Chest/Triceps
Wednesday - Back/Biceps
Friday - Shoulders/Legs

Each body part I did 3/4 moves, 3 sets of 10 and was doing 20mins Cardio and Abs work every session. 

I did that for about 4 weeks, then changed the moves around and added 10mins HIIT on the bike into the 20mins Cardio for another 4 weeks.

For the last 3 weeks I've been doing GVT as follows;
(Tempo 40X0, all sets have 60 seconds rest)

Monday - Chest and Back
BP - 50kgs x10reps x10sets 
Wide grip pull-ups (assisted) - Plate No.16 x10reps x 10sets 
Not managed all the reps in good form yet!

Tuesday - Legs
Smith Squat 62kgs x10reps x10sets 
Seated Leg Curls - 30kgs x10reps x10sets
Managed to complete all reps in good form this week, so upping the weights next visit

Thursday - Arms
DB Hammer Curls - 9kgs x10reps x10sets
Dips (assisted) - Plate No. 8 x10reps x10sets
Not manages all reps in good form

I read this article on Wednesday and then changed my exercises for my arms to the following; DB Zottman curls and BB Skulls, still with 10x10, but as a superset with 90 second rest and 40X0 tempo.

So have this coming week off from the weights, but will go back to GVT when I get back, as I'm enjoying it at the mo, and the DOMS I'm getting seems to be a good indication that it's working, especially on my legs. Walking has been proving somewhat difficult!!

As far as diet is concerned, I try to have a keep it clean. Plenty of veg (the greener the better), plenty of fish, chicken and minced beef, mixed nuts every day, wholewheat bread, wholewheat pasta and brown rice, with the odd white potato (not keen on sweet). Try to steer clear of saturated fats and anything processed, although I have a slight issue with chocolate (I blame my wife)!

Anyway, I'll try and update after each session, thanks for looking.
 
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Thought I'd add in my review from the gym;
 
10th January 2011
Weight: 85.08kgs
Lean body mass: 70.72kg
Body fat: 14.36kg
BF %: 16.9%
-------------------------
28th February 2011
Weight: 85.50kgs
Lean body mass: 73.31kg
Body fat: 12.09kg
BF %: 14.3%
-------------------------
28th March 2011
Weight: 87.50kgs
Lean body mass: 77.01kg
Body fat: 10.49kg
BF %: 12.0%
-------------------------
9th May 2011
Weight: 89.40kgs 
Lean body mass: 77.56kg 
Body fat: 11.846kg 
BF %: 13.2%
-------------------------
17th June 2011
Weight: 91.00kgs 
Lean body mass: 80.03kg
Body fat: 10.97kg
BF %: 12.1% 
-------------------------
xxxx July 2011
Weight: --kgs
Lean body mass: --kg
Body fat: --kg
BF %: --%

Did a 4.6km run this morning, before breakie. My first and probably only 'fasted' run if I can help it. More difficult than I thought it would be, but not sure if that is a combination of running on empty and the not used to the hills round here (Roundway Hill, Devizes, Wilts), as it's flat as a witches t1t in the fens. Still, managed it in just under 31mins. Might try and extend it to a nice round 5km tomorrow morning.
 
Breakie consisted of 4 egg, scrambled, and two pieces of wholemeal toast, with olive spread (sneaked a couple of rashers of streaky bacon out of my wife's bacon butty too) 

yo beige man, nice one getting a journal up.
 
I'll pop in

Cheers walkie!

OK, so decided to switch to a different routine. Going to give Frankie NY's mass building  three day split routine a go. I had been reading about 5x5 training anyway so thought I'd give it a whirl.
 
So will start the following today; All 5x5
 
Pull
Deadlifts
BB Row
BB Curl
 
Push (Tuesday/Wednesday)
BB Bench Press
DB Shoulder Press
Close Grip Bench Press
 
Legs (Thursday/Friday)
Squats (Either Front or on the Smith as there is no squat rack....yet)
SLDL
Calf Raises (3x12)
Weighted Crunches
 
I will pop my diet down as well, as and when.
 
I'm looking forward to getting back in the gym after a week off. Feels like forever, and I'm sure I've added some body fat, which is a bit of a gutter; ah well, I have been on holiday.....

Hi beige,
Not sure how long you have being training for, but if your just starting then the 5x5 routine will be great. I did it for a while last year and it worked wonders for my strength, I then stopped training and started again at the beginning of this year but using a 4 day spilt which I regret now because I would have gained better on a push/pull/ legs or full body. So when I am injury free thats what I will be going back into.
 
I know what you mean about been away from the gym, i have been away now for 3 weeks-ish and am looking at a further 3 weeks before I go back.
 
Will enjoy reading your journal, god luck with the training.

Hi sd,
I started training back in January. Never done any proper training before, apart from a few weeks last year, although not as seriously as this time, so yeah fairly new to all this. 
 
Hope to see some good results anyway. Just off to the gym now :)

OK, so went well at the gym today, all be it busy. I think I'm going to be finding my weights this week.
 
5mins on the Rowing machine
 
Deadlift (inc. low weight warm up sets at 42kgs and 47kgs)
52x5
60x5
90x5
90x5
90x5
 
Barbell Curl (inc. warm up set at 17kgs)
22x5
27x5
32x5
32x5
32x5
 
Barbell Row (inc. warm up at 17kgs)
42x5
52x5
52x5
60x5
70x5
 
Finished off with a 1km run in 5mins 16secs.
 
Diet today:
 
Breakie:
Three Weetabix
Banana
Semi-skimmed milk
 
MidMorning: 
USN Muscle Fuel Anabolic shake
 
Training
 
PostWorkout:
USN Muscle Fuel Anabolic shake
 
Lunch:
Chicken Breast
Salad (Toms, leaves, cucumber, red onion)
Olive oil
 
MidAfternoon:
Apple
Choc Easter Egg (it is Easter after all!)
 
Dinner:
Thai fish curry
(using river cobbler, broccoli, spring onion, orange pepper, red curry paste and coconut milk)
 
Supper:
Activia yogurt

With 5x5, should I be picking weights that I can actually achieve 5 sets of 5 or should I be failing on the last couple of sets?

Diet today:
 
Breakie:
Scrambled eggs (2) on oatmeal toast, olive spread
 
MidMorning:
65g of mixed nuts, dried fruit and seeds
Activia Yogurt
 
Lunch:
Baked potato (with skin)
200g cottage cheese
Tin of sardines
Red onion, red pepper, cucumber
 
Mid afternoon:
USN Muscle Fuel Anabolic shake
 
Dinner:
Homemade sausage casserole topped with some cheddar cheese
Wholewheat pasta 
 
Supper:
Nil

Push Day today; stats are......
 
Warm up
5minutes on the rowing machine
5-10 minutes rotator cuff exercises, inc. cuban press
 
BB Bench Press (no spotter)
40x10 (warm up)
50x6 (warm up)
60x5
60x5
65x5
68x5
68x5
 
DB Shoulder Press
10.8x8 (warm up)
13.5x5 (warm up)
16x5
16x5
18.6x5
18.6x4
18.6x5 (waited 2-3mins)
 
Close Grip Bench Press
40x7 (warm up)
50x5
60x4 (failure)
55x5
55x5
55x4 (failure)
 
Finished up with
1km run in 4:59
1km walk @ 6kph and incline 5.0 (10minutes)
 

Good luck with your training mate, looks like a solid routine.
 
 Have you got any goals you're aiming for??
 
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Cheers fella. Was thinking of adding one more routine per day, as you have, perhaps chins on a pull, dips on a push and leg press? Not feeling the DOMS too bad so far, well not like I did with the GVT anyway.

As far as goals are concerned, I'd not thought about it 'til I'd read your journal. Should probably set some, but will wait until I've determined my current PBs for the three main lifts.

Legs day today
 
Warm-up
5mins stationary bike
Stretching  

Front squats (no squat rack)
Never done these before, so wanted to get my form right. Had some wrist issues to start with but I had watched that vid someone posted up a couple of days ago about correct form, so tried to remember what they'd said about keeping your elbows up and the bar on your throat. So,
17x10
32x10
37x10
47x10
55x5
50x5 (dropped back as my form was faltering)
50x6
50x5
55x6
 
I thought the weight was very easy on my legs but could really feel it in my lower back. I think that comes from using the Smith machine for back squats 'til now, due to lack of normal squat rack.
 
SLDL
55x10
70x5
80x5
90x5
90x5
95x5
 
I clearly had taken it easy on the Deadlift earilier in the week, as my SLDL was 5kgs more. So I wanted to get a PB in for the (Romanian) Deadlift, so proceeded to;
100x3
105x3
110x2
120x1
125x1
130x1 PB
 
Calf Raises (Smith)
52x12
62x12
62x12
 
I thought that I really hadn't given my legs enough, so did some Leg Press on one of the machines
100x5
127x5
136x8
155x5
155x5
155x5
155x5
164x5
 
I also managed to stack the machine @ 218x1. 
 
Cardio
5min inclined walk @6kph and 5inc
10min HIIT on the treadmill (15kph/1min; 6kph/30sec)

Impressive session there Stu, I think someone may have a slight case of the DOMS tomorrow...lol
 

I think you might be right there mate, my lower back is starting to ache a little already......

DOMS-tastic mate!! Lower back and hams the most effected

HAHAHA Love em!!
 
Got my first squat session this week after a 4 week break, the thought of walking like a tit for 3 days isn't something I'm looking forward to to be honest

It's all good. On route to East Anglian coast, so should have a chance to walk like a t1t on the beach! I'm sure most people will just think I've shat myself hehe!

Well, spent part of the day driving along the Norfolk coast, but ended up in Hunstanton. Took the opportunity for some light CV and, according to CardioTrainer, walked ~6km in total.