Hi everyone!

I've first joined this forum back in 2004, after coming back from a year of studying abroad, where I put on a ton of weight, didn't move around at all and drank tons of beer.

After I got back home, I was just on the wrong end of 200lbs (93kg), which isn't very becoming when the majority of it is around your belly. I even got stretch marks(!) from the rapid weight gain.

Anyway, it took me around a year and a half to get down to a steady weight of 165-171lbs/75-78kg, done mostly through running and eating healthier.

Presently, I'm abroad studying again, and as a promise to myself, I decided to start working out the moment I could, and joined the University gym a week after arriving.

After diddling about for a month, trying to acquaint myself with the various equipment (never been one for lifting previously; it all looked too intimidating), I found the Starting Strength program and decided to give it a go.

What I love about it is the sheer simplicity of it, and the fact that it only takes about 60-90 minutes, depending. I've got a couple of classmates with me as well, so we're all pushing each other and helping, watching our form and spotting.

I just completed week 4, and decided to start a log to track my progress with more details than just the numbers from my spreadsheet.

Here's where I'm at currently:

Starting weight / Current weight / 4-week improvement
Squats 70kg (154lbs) / 102.5kg (226lbs) / 32.5kg (72lbs)
Shoulder Press: 35kg (77lbs) / 50kg (110lbs) / 15kg (33lbs)
Bench Press: 50kg (110lbs) / 67.5kg (149lbs) / 17.5kg (39lbs)
Dead lift: 60kg (132lbs) / 105kg (231lbs) / 45kg (99lbs)
Power clean: 40kg (88lbs) / 50kg (110 lbs) / 10kg (22lbs) (it took a while to "get" this exercise)

I'm also doing pull-ups (3x8, currently assisted with 40lbs counterweight), and dips (3x11, working towards 3x15, then weights)

The weight I'm at is comfortable, and I'm pretty sure I'll be able to increase on all of them next workout. I can only jump 2.5kg (5lbs) at a time because of the weights available, so the progression on the Bench- and Shoulder press isn't as linear as SS would like, but it does improve ;)

I can already notice an improvement in my physique. There's more muscle underneath, and I'm starting to see veins everywhere, particularly on the thighs and shoulders.

I'm not on a diet, but I do eat healthy and drink moderately (scared straight, as it were!). I've put on about 3kg over these 4 weeks, but my waistline hasn't budged. As I'm working out three days a week, I try to eat a lot, and regularly.

Hi everyone!

I've first joined this forum back in 2004, after coming back from a year of studying abroad, where I put on a ton of weight, didn't move around at all and drank tons of beer.

After I got back home, I was just on the wrong end of 200lbs (93kg), which isn't very becoming when the majority of it is around your belly. I even got stretch marks(!) from the rapid weight gain.

Anyway, it took me around a year and a half to get down to a steady weight of 165-171lbs/75-78kg, done mostly through running and eating healthier.

Presently, I'm abroad studying again, and as a promise to myself, I decided to start working out the moment I could, and joined the University gym a week after arriving.

After diddling about for a month, trying to acquaint myself with the various equipment (never been one for lifting previously; it all looked too intimidating), I found the Starting Strength program and decided to give it a go.

What I love about it is the sheer simplicity of it, and the fact that it only takes about 60-90 minutes, depending. I've got a couple of classmates with me as well, so we're all pushing each other and helping, watching our form and spotting.

I just completed week 4, and decided to start a log to track my progress with more details than just the numbers from my spreadsheet.

Here's where I'm at currently:

Starting weight / Current weight / 4-week improvement
Squats 70kg (154lbs) / 102.5kg (226lbs) / 32.5kg (72lbs)
Shoulder Press: 35kg (77lbs) / 50kg (110lbs) / 15kg (33lbs)
Bench Press: 50kg (110lbs) / 67.5kg (149lbs) / 17.5kg (39lbs)
Dead lift: 60kg (132lbs) / 105kg (231lbs) / 45kg (99lbs)
Power clean: 40kg (88lbs) / 50kg (110 lbs) / 10kg (22lbs) (it took a while to "get" this exercise)

I'm also doing pull-ups (3x8, currently assisted with 40lbs counterweight), and dips (3x11, working towards 3x15, then weights)

The weight I'm at is comfortable, and I'm pretty sure I'll be able to increase on all of them next workout. I can only jump 2.5kg (5lbs) at a time because of the weights available, so the progression on the Bench- and Shoulder press isn't as linear as SS would like, but it does improve ;)

I can already notice an improvement in my physique. There's more muscle underneath, and I'm starting to see veins everywhere, particularly on the thighs and shoulders.

I'm not on a diet, but I do eat healthy and drink moderately (scared straight, as it were!). I've put on about 3kg over these 4 weeks, but my waistline hasn't budged. As I'm working out three days a week, I try to eat a lot, and regularly.

Gamut

Sounds like you've got your ducks lined up in a row. :tucool: Keep with it and you'll see ever more results! Good work on starting the journal! :nod:

Rogo

Good job on the improvements, SS is a nice simple program that you can get good results from.

Didn't sleep very well tonight, for the first time in ages. Pushed back the workout appointment a few hours to catch up a bit, which helped.

Managed to increase the weight in all exercises.

5kg / 11lbs increase in Squat and Power Clean. Reps all felt good, though my glutes are feeling it.
2.5kg / 5.5lbs increase in Shoulder press; the last three ones were hard, but not overly so.

Managed 3 sets of 8 pullups with 40lbs counterweight, so I'm reducing it next workout to 30lbs.

Felt gloriously tired at the end, but I'm thinking I should buy a lifting belt. One of the guys I work out with is getting worried about possible injury, and it's always better to be safe than sorry.

Didn't sleep well tonight either. Don't know what's up with that.

Anyway, managed to increase on all my lifts

5kg/11lbs increase in Deadlift, up to 110kg/242.5lbs
2.5kg/5.5lbs increase in Squat (up to 110kg/242.lbs) and Bench press (up to 70kg/154lbs).

The Squats were very tough, and I felt it in my glutes throughout the workout; still, good form on the reps.

The Deadlift was very tough as well, but mostly on the grip.

The Bench press was "easy" - I managed to squeeze out 7 reps on the last set.

Will be increasing all of them next time. Hoping that the lack of sleep is what made the Squat and DL as hard as they were.

Again, not sleeping well. Went in on about 3 hours of sleep without a whole lot of energy. Taking it easy this weekend to force myself into a good rhythm.

2.5kg/11lbs increase on the Squat and Power Clean. The Squat up to 112,5kg/248lbs. Again, felt it in my glutes, but did every rep with good form. Power Clean increased to 57,5kg/126lbs. Very, very tough. Might keep it at the same weight next workout.

Decrease of 2.5kg/11lbs in the Shoulder Press, down to 50kg/110lbs. Again, didn't have much energy. Will increase 2.5 or 5kg depending on how I feel next workout.

Sleep is VERY important, do your best to think about what might be causing issues there. Maybe what and when you are eating.

As for the deadlift, consider chalk, or if you really need too, straps. Be very careful on your form with SS, it is very easy to lose when you jump up in weight too fast.

Workout 13/10-09, Week 6, Day 1

Finally felt rested, and had good energy.

Managed to increase in all lifts.

2.5kg/5lbs increase in the Squat, up to 115kg/253lbs. My form was a bit wonky for one rep, but I hung in there. I don't think I'll increase it next time, as I really felt it, and want to focus on my form.

2.5kg/5lbs increase in the Bench Press, up to 72.5kg/160lbs. Barely managed to squeeze the last rep out, so I'll stay at this weight next workout.

5kg/11lbs increase in the Deadlift, up to 115kg/253lbs. The grip is what's starting to limit me. I can barely get 2 reps at max weight with the standard grip, the alternating grip still works. I don't want to start with straps until I basically can't lift it anymore, at all, as I have a sneaky suspicion I need to improve my grip - after all, as far as Deadlifts go, 253lbs isn't all that much? It's meant to be stronger than my Squat (that only have prior experience with through BW calisthenics).

In other news the other guys I'm working out with are increasing as well, and noticing a physical change.

As my grip fails before my strength does. :eek: Something that has helped me is doing static holds with the weight...say after DL, Shrugs, BB Curl or BB Press.

Just a thought. :tu:

Workout, 15/10-09, Week 6 Day 2

Today I decided to lower the weights on the Squat and Power Clean, and "recalibrate" my form, as it were.

Down to 100kg/220lbs in the Squat, but was at or below parallel every rep, with good form. As a poster above said, it's easy to "let go" on the form after a while.

Down to 52.5kg/116lbs in the Power Clean. I think I overdid it with the weight, as I could barely rack it at my previous weight. This is one hard exercise.

The Shoulder Press is back up to 52.5kg/116lbs. I should be able to increase it next time. It was hard, but I managed to squeeze out the last rep.

Hangups were doomed after doing a total of 7 sets (checking weight, working on form) on the Power Clean, so I only managed 8/4/2 at 20lbs counterweight.

Workout, 17/10-09, Week 6 Day 3

Felt pretty good, but not outstanding. Working out on a Saturday is both good and bad. On one hand, it lets me sleep more, which is good. On the other hand, activities I normally indulge in on Fridays aren't all that conducive to optimal workouts the next day.

Increased 5kg/11lbs on the Squat, up to 105kg/231lbs, again with strict form at or below parallel. I feel like I have much more control now than when I started out, even if the reps get awfully slow at times.

Increased 5kg/11lbs on the Dead lift, up to 120kg/264lbs. My grip is now the limiting factor; I felt like I was slipping. I'm thinking I should ease back to 100kg and rather do three sets to strengthen my grip, building up from there.

The bench press is sitting still at 72.5kg/160lbs. "We" decided to add an equal amount of sets on the Incline Bench Press, where I found my starting weight at 60kg/132lbs.

After doing all that, the dips suffered a bit. 10/8/5, but all with good form.

You can't expect your grip to catch up as easily as your entire muscle chain. Consider using chalk if you aren't already.

If you are already using chalk, then don't hesitate using straps. They work absolutely great so you can keep the gains going. Don't let grip strength hamper gains for your entire body.

As for your Friday activities. Everyone needs a day to relax and let loose a bit, all you need to do is keep it REASONABLE. Relax and enjoy a bit, that alone will help your workouts and I consider part of rest.

19/10-09, Week 7 Day 1

Lost the entire post because of a browser snag, so I'll keep it short.

Worked out alone. Had doms from Incline Bench Presses that affected my Shoulder Press.

Up 2.5kg/11lbs in the Squat, to 107.5kg/237lbs. Slow, but good.

Up 2.5kg/11lbs in the Power Clean, to 55kg/121lbs. Hard to rack.

Could barely finish at 50kg/110lbs in the Shoulder Press. Wasn't even able to lift it once at 55kg/121lbs. I'm disregarding this particular set, as I obviously worked myself too hard on the Incline BP last Saturday.

Weight was up to 79.5kg from 76 a few weeks ago. A lot of it is bloat from drinking, but there's definitely more muscle.

Workout 21/10-09, Week 7 Day 2

Worked out alone again, as my regular partners are cramming for mid-semester tests all week.

The gym was having an introductory round for students, that for some reason meant they wanted to close off the entire thing. I talked my way in and worked out - around - them.

Kept at the same weight in the Squat, at 107.5kg/237lbs. They felt good, and I went deeper on most reps than I've gone before. Some were really slow going.

On the BP/Incline BP I had to use the Smith machine, which was a drag. I kept to the same weights (72.5kg flat bench, 62.5kg incline) as I'm not sure what the dynamics of the Smith machine does. All reps felt good.

Deadlift is up to 122.5kg/270lbs. I can still get it up there, but I had to reset my grip between every rep. Going to practice the so-called "hook grip" and see if that helps any.

Dips are still "suffering" from the increased chest workout. 12/10/8 reps.