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First year journal

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Dox
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2004/01/30 21:57:00 (permalink)
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First year journal

After many times saying that I was gonna get some muscle / lose some fat / get stronger / and everything else, I decided that it was time to actually do it. I've been on the push/pull 4 by 6 routine for 3 weeks so far, and intend to do it for a total of 14 weeks before I cut the calories down and do a cut routine to get rid of some fat.

I weigh myself every monday morning on a set a bodyfat scales. I also take a photo every month to guage bulking progress.

height - 5 foot 8
#1

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    Dox
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    RE: First year journal 2004/01/30 21:59:11 (permalink)
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    05-01-04

    First weigh in.

    11 stone and 7.2 pounds.

    B/f - 15%

    I know the scales aren't too accurate on bodyfat, but it can't hurt to use it as a rough guide.
    #2
    Dox
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    RE: First year journal 2004/01/30 22:05:06 (permalink)
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    09-01-04

    First workout.

    Today I find out just how weak I really am and try to work out the weights I should be useing...

    Deadlift - 52.5kg 6/6/6/6
    Barbell row - 32.5kg 6/6/6/6
    Barbell curl - 22.5kg 6/4/3/2

    Not too bad... Deadlift and rows need more weight. I'll raise them steadily over the coming weeks. Need less weight on curls though, dissapointed with that one...
    Not too bad. Deadlift and
    #3
    Dox
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    RE: First year journal 2004/01/30 22:09:27 (permalink)
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    11-01-04

    First push day. Try to get a feel for the weights I should be useing.

    Bench press 25kg 6/6/6/6
    Shoulder press 12.5kg 5/4/4/4
    Dips -8kg 6/6/5/4

    Bench needs to go up, but not much. I'm really surprised at just how little I can bench...
    Shoulder press needs to go down next time.
    I'm doing dips on the machine where you kneel on a pad, and it gives you assistance. Same weight again next week for that one.
    #4
    Dox
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    RE: First year journal 2004/01/30 22:11:04 (permalink)
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    12-01-04

    Second weigh day.

    11 stone 7.8 pounds

    b/f - 13.5

    Weight gone up, thats good.
    #5
    Dox
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    RE: First year journal 2004/01/30 22:14:00 (permalink)
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    13-01-04

    First leg day.

    Squats 30kg 6/6/6/6
    S/L deadlift 50kg 6/6/6/6
    Crunches 50kg 6/6/6/6

    Gonna use the same weight again next week for squats, so I can get used to the movement.
    Crunches on a crunch machine, so I can add weight.
    #6
    Dox
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    RE: First year journal 2004/01/30 22:17:50 (permalink)
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    16-01-04

    Deadlift 55kg 6/6/6/6
    Barbell row 35kg 6/6/6/6
    Barbell curl 20kg 6/6/6/5

    Deadlift and rows still need more weight. Perfect weight on curls though, lets see if I can manage all reps next week.
    #7
    Dox
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    RE: First year journal 2004/01/30 22:21:50 (permalink)
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    18-01-04

    Bench press 27.5kg 6/6/6/6
    Shoulder press 10kg 6/6/6/6
    Dips -8kg 6/6/6/6

    Bench was close to failure, but managed all reps.
    12.5 was too much on shoulder press last week, but now 10 is too little? Looks like it's back to 12.5 next week then.
    Dips were ok, take the assisted weight down next week.
    #8
    Dox
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    RE: First year journal 2004/01/30 22:22:55 (permalink)
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    19-01-04

    Weigh day

    11 stone 8

    b/f - 16%


    Weight gone up again, good. Bodyfat reading is screwy though...
    #9
    Dox
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    RE: First year journal 2004/01/30 22:25:20 (permalink)
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    20-01-04

    Squats 30kg 6/6/6/6
    S/L deads 52.5kg 6/6/6/6
    Crunches 55kg 12/12/12/12

    Squats were fine. Ok with them now so I'll put the weight up next week.
    Still not enough weight on s/l deadlifts.
    Decided to go for more reps on abs. They were burning like hell after this :-)
    #10
    Dox
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    RE: First year journal 2004/01/30 22:29:20 (permalink)
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    23-01-04

    Deadlift 60kg 6/6/6/6
    Barbell row 37.5kg 6/6/6/6
    Barbell curl 20kg 6/6/6/6

    Deadlift still needs increasing, although my grip started to struggle with this.
    Rows are feeling good, keep on moving up with the weight so long as I'm completing all reps.
    Happy with curls. Failed the last rep last week, but managed it this time. Weight goes up!
    #11
    Dox
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    RE: First year journal 2004/01/30 22:34:03 (permalink)
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    25-01-04

    Bench press 30kg 4/4/ (went back down to 27.5kg for last 2 sets) 5/6
    Shoulder press 12.5kg 6/6/6/6
    Dips -4kg 6/6/6/6

    Annoyed with Bench press. Found it hard at this weigh, my chest is the most underdeveloped part of my body. I switched back to 27.5kg for the last two sets, but next week I'll keep it at 30kg as I know I can already complete 4 by 6 with less weight.
    Shoulder press was good, considering that when I started I couldn't manage this weight.
    Bring the assistance down on dips again next week.
    #12
    Dox
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    RE: First year journal 2004/01/30 22:35:08 (permalink)
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    26-01-04

    Weigh day

    11 stone 8

    b/f% - 16.5


    Same weight as last week...
    #13
    Dox
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    RE: First year journal 2004/01/30 22:38:03 (permalink)
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    27-01-04

    Squats 35kg 6/6/6/6
    S/L deads 55kg 6/6/6/6
    Crunches 55kg 11/7/7/7

    Squats are going well, started to get hard at the end though.
    Deads went ok, but had the same problem with grip failing that I had with Deadlifts earlier this week...
    Don't know what happened with the crunches, didn't manage near as many as last time. I did feel the S/L deads working my abs though, so maybe that was the reason...
    #14
    Dox
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    RE: First year journal 2004/01/30 22:43:00 (permalink)
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    30-01-04

    Deadlift 65kg 6/6/6/6 (Last set was 70kg)
    B/B row 40kg 6/6/6/6
    B/B curl 22.5kg 6/6/4/4

    Even though the weight went up this week, I found the deadlifts quite easy, and had no grip problems this time. I tried 70kg for the last set and still managed all reps. I'll stay at 70kg next week.

    Rows going well, still need more weight on there.

    Happy with Curls. In my first week I used this weight and didn't manage this many reps. See if I can manage more reps next week.
    #15
    Knighty
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    RE: First year journal 2004/01/30 22:49:23 (permalink)
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    I think you're progressing very rapidly on the deadlift - be careful not to progress to fast...5kg a week is more than enough for a beginner. In fact I'd say 2.5kg a week would be best at this level from here on out.

    Slow and steady wins the race
    #16
    Dox
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    RE: First year journal 2004/01/30 22:55:25 (permalink)
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    True, but I don't think I've yet found my 'correct' weight for deadlift, as well as some of the other movements that I still havn't managed to reach failure with.
    The idea is to be useing a weight where you fail on the last few reps of your last set, true?

    I agree with what you say though, knighty. It's better to increase the weight slowly. At least I'm putting more weight on each week, good for morale :-)
    #17
    Dox
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    RE: First year journal 2004/02/01 12:04:46 (permalink)
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    01-02-04

    Bench press 35kg 6/6/6/6 Now with dumbbell, total weight.
    Shoulder press 15kg 6/6/6/6
    Dips -2kg 6/6/6/6
    Wide grip press up 11/9/8/9

    On the bench, I've changed from Barbell to dumbbell untill I gain some decent strength, as i think it's safer for me. The fact that the weight is 5kg higher then last week is just an attempt at making up for the weight I've lost through not useing the bar. I'll be up to 40kg total next week.

    Shoulder press was nice and hard, weight up to 17.5kg next week, will probably fail on that before I manage all of my reps.

    Dips are going well, I'll be useing no assistance next week, down to bodyweight only. I'm hoping that I'll be useing a belt to add weight whithin a month.

    I've added wide grip press ups at the end of the workout today, to make sure that my chest is completely worked. Each set of these goes to complete failure.
    #18
    Dox
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    RE: First year journal 2004/02/02 17:25:47 (permalink)
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    02-02-04

    Weigh day

    11 stones 8 pounds

    b/f = 15%


    I've been at the same weight for three weeks now. I think I'm gonna have to get a couple hundred more calories in me...

    My current diet totals up to this...

    324g carbs
    252g protien
    102g fats

    This is a calorie split of 40%C/31%P/29%F

    I was just looking at it and thought the fats look a bit high, but I'm not getting fatter or seeing a huge increase in b/f, so it must be ok.

    Anyone got any ideas where I should get these few hundred more cals from, carbs protien or fats?
    #19
    tbowman
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    RE: First year journal 2004/02/02 18:05:09 (permalink)
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    Progress looking good, keep at it mate! I wouldn't worry much about the BF scales, JUST LOOK IN THE MIRROR.
    #20
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