Robbie

(feel free to move this if it could be in a better place...)


Bit of background...


27 year old skinny b**tard!

At the start of 2007 I was just under 9stone and not terribly healthy, but come the start of March I had given up smoking and started on my road to healthiness!

A few weeks after giving up smoking (and starting to EAT lots) I decided to start running (to use my new found lung capacity) After a few weeks of running I needed a goal so rather than enter a marathon I thought a triathlon would be a better idea (I couldn't swim AT ALL so figured that would be a good additional challenge!)

Skip forward to the middle of October and I have given up drinking and joined a new gym with a squat rack. Having done lots of internet reading I have decided Starting Strength is my best initial bet...

1st workout is as scary as hell, gyms are unfriendly places and I am stupidly weak.

Few weeks out after week 3 after I hurt my back (bad squat form)

Fast forward again to today and its the middle of week9.

(see my signature for current stats...)


Front Squats

10x20kg
5x30kg

Was my first time trying Front Squats and I hadn't done enough research and couldn't figure out the right way to rack the bar, decided I was better off not finishing and figuring out properly for next time.

It should be known that I keep getting pains in my right buttock and hip (even after resting for a week) so might well leave the squats out for another 2weeks while that sorts itself out.

Bench Press

10x20kg
5x30kg
5x35kg
3x5x40kg

My Bench Press is finally becoming even! Although my shoulders feel odd on the bench, I am trying to clench my shoulders together but I find when the bar is at chest level it feels like my shoulders are rubbing on the bench and restricting my movement. Hard to describe, but not had any problems before.

Dead lift

5x50kg
5x60kg
5x70kg

Decided to dead lift even with my glute/hip problems but everything felt good. Dead lifts seem so much easier since I bought chalk!

Chin Ups/Pull ups (they are neither one or the other as the bars sit like / \)

32222

Insanely hard, I feel like such a wimp but will continue with the plan to add to each workout like so

33222
33322

and so on and so forth, one day I will be able to do a respectable amount ;)

Dips

3x10

Crunch (pushing abs/stomach out)

3x10


I have pullups, dips and crunches planned in for all 3 workout days, does this sound like overkill?


Will post up some pictures and diet bits when I get home

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Robbie

Obviously with my triathlon getting ever closer, I do a fair bit of cardio...

30mins on bike daily (its actually my ride to and from work, but I use it as a training ride)

I haven't ran for months, but will be adding this back in when my hip/glutes are sorted

And swimming, have missed swimming for the last few months, but if I don;t want to drown in the 1500 open water swim I need to get back on this again!

Coupled with the fact I do my workouts early in the morning I am a recipe for over training!

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Bulldozer

Hey dude.

Welcome to ukm. Nice one for starting a journal.

Everybody has to start somewhere. Im sure with consistancy, hard work and smart training your soon start making some good progress. Also food should be your best friend right now ;)

What does your whole routine look like mate?

Whats your average daily diet like?

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megatron

If you are prone to injury like me (as appears from your post) it's wise to go to a physiotherapist regularly, not only will they highlight weak areas, give you some rehab exercises but can also reccommend different training apporoaches to work around an injury.

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Robbie

I already am making good progress! ;)



Starting Strength works like so...

Workout A

Squat 3x5
Bench Press 3x5
Dead lift 1x5

Workout B

Squat 3x5
Standing Press 3x5
Power Clean 3x5


Which are then done as

Monday - Workout A
Wednesday - Workout B
Friday - Workout A

then the following week A swaps for B.

I have made the following small changes...

Wednesday is now a lighter Front Squat and I am doing

3x10 crunches
3x10 dips
5x? pull ups

All exercises are done with a barbell and the idea is for the weight to increase every workout.

Diet is undergoing some tweaks at the moment now I have a grinder for my oats ;) so will post up later but is in the region of about 4000kcals a day

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Bulldozer

AWWWW, smart man ;)

Mark rippetoe sure knows his stuff.

I have done starting strength and made excellent progress on it.

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Robbie

If anyone wants to sponsor my Triathlon for Cancer Research they can do here...


www.justgiving.com/robbietriathlon

£ 668.09 so far!!

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newkidonthebloc

Lol mate your a member of the same fitness first i am, but ive not been since mmm august.

but your so right, i used to go sorta 2-3ish when its pretty quiet but a few people milling about, always found that every one is watching you! and like you im roughly the same build and started very weak, kinda embarassing putting 5 on each side of the bar to do warm ups on the bench lol.

looking forward to seeing your diet, 4k cals is alot, im no where near that, i did a proposed diet (ive not really stuck to it) and that was just over 3k iirc.

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Growing
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Weight July 30th: 137.2lbs
Weight Jan 22nd: 154.8lbs

Robbie

I go at 7am as its pretty quiet there and no one ever seems to be using the squat rack ;)

I was previously eating EVERYTHING (like whole malt loafs 900kcals) but got a bit podgy, worked out 500kcals over maintenance which was meant to be around 3600kcals but I am making no progress so upping it to 4000 and see what happens from there.

Biggest problem is getting more fat in as I was under the delusion that less is best! Doing about 15% fat at the moment but want that to be up around 20-25%

Diet is a very personal thing and I think, very much trial and error.

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Robbie

My biggest problem is I burn calories just THINKING about doing exercise, coupled with lots of cardio makes weight gain that little bit trickier!

That and I seem to spend most of my time bloated from all the carbs!

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newkidonthebloc

Yeh, i only ever seen 1 person use the squat rack whilst i was there,

where do you do deadlifts? just on the matting on the floor?

i know all about eating everything, i dunno why things like chicken comes in packs of 2, because if i cook it i eat it, im useless at saving it for later. usually my main meal in the evening is over 1k cals

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Weight July 30th: 137.2lbs
Weight Jan 22nd: 154.8lbs

newkidonthebloc

i dont really do any cardio other than bout 30mins bike riding to and from work each day, i do alot of walking at work, few miles per shift.

right speaking of which ive gota go back to work lol lets hope its not busy tonight so i can be out by 10 lol.

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Growing
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Weight July 30th: 137.2lbs
Weight Jan 22nd: 154.8lbs

Robbie

I usually do my dead lifts by the squat rack, its not like anyone else wants to use it!

I am trying to eat less in the evening, start big in the morning when I do my workout then taper down

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Robbie

Pictures!

Taken just a few minutes ago, didn't realise my back looked so ace

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newkidonthebloc

Are you sure your only 11 stone? lol
you look thicker than me, and im 10.13 atm

im the opposite with eating, i cant stomach food first thing, makes me feel sick so i eat more n more towards the end of the day lol.

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Growing
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Weight July 30th: 137.2lbs
Weight Jan 22nd: 154.8lbs