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Graham's Journal

Discussion in 'Fitness Journals' started by Spartan88, Apr 11, 2013.

  1. Spartan88

    Spartan88 Well-Known Member

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    Thanks.

    Back was healed by Friday. Spent a few days eating well (badly) and drank quite a bit.

    Fortunately, the weather was better than expected so managed to rent some bikes for a ride. Were riding with my 70 yr old mother and 7 yr old Nephew so didn't ride far but did 5 miles. Pleasingly my girlfriend and I found this very easy and could I think we could have likely done the route twice over without issue (apart from being a little saddle sore).

    Back on track today:

    Session 5

    Working sets:

    Squat 50
    kg/110lbs x 5,5,5

    Bench Press 30kg/66lbs x 5,5,5

    Deadlift 50kg/110lbs x 5,5,5

    Just over 20 minutes brisk walking and a few minutes jogging on the treadmill to finish.
     
  2. Spartan88

    Spartan88 Well-Known Member

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    Session 6

    Working sets:

    Squat 52.5
    kg/115.5lbs x 5,5,5

    Press 25kg/55lbs x 5,5,5

    Deadlift 52.5kg/115.5lbs x 5,5,5

    Just over 15 minutes jogging on the treadmill to finish.
     
  3. Spartan88

    Spartan88 Well-Known Member

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    Session 7

    Working sets:

    Squat 55
    kg/121lbs x 5,5,5

    Bench Press 32.5kg/71.5lbs x 5,5,5

    Deadlift 55kg/121lbs x 5,5,5

    Just over 15 minutes jogging on the treadmill to finish.
     
  4. Spartan88

    Spartan88 Well-Known Member

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    Session 8

    Working sets:

    Squat 57.5
    kg/126.5lbs x 5,5,5

    Press 27.5kg/60.5lbs x 5,5,5

    Deadlift 57.5kg/126.5lbs x 5,5,5

    Just over 15 minutes jogging on the treadmill to finish.
     
  5. Gav753

    Gav753 New Member

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    Following this, just getting back into it myself, hope the back is feeling better now and you're injury free.

    Do you stick to Squats, Press & Dead lift for each workout?

    I have my own workout regime i made up but feel it may be over complicated,

    Cheers

    Gav
     
  6. Spartan88

    Spartan88 Well-Known Member

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    Thanks, everything is back on track, injury free.

    I alternate between;

    Workout A:

    Squat

    Bench Press

    Deadlift

    and Workout B:

    Squat

    (Shoulder) Press

    Deadlift

    It's basically Phase 1 of this Stating Strength Program:- Starting Strength Training Programs

    I deliberately started light and will continue with the program 'as is' until progress stalls and hopefully then move to Phase 2.

    I've followed the program for some time before and found it straightforward. I've never moved past Phase 1 previously but I think if I can do so this time I should make really good progress.

    Graham
     
    Gav753 likes this.
  7. Gav753

    Gav753 New Member

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    Thanks for the reply Graham,

    I am going to start this also, i have since reduced the amount of exercises i do per workout,

    Look forward to following your progress, keep it going,

    Cheers

    Gav
     
  8. Spartan88

    Spartan88 Well-Known Member

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    Good Luck

    It can fell like you're not doing very much work to start with, especially if you start relatively light, but the workload adds up quickly as the weight increases.

    Graham
     
  9. Spartan88

    Spartan88 Well-Known Member

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    Session 9

    Working sets:

    Squat 60
    kg/132lbs x 5,5,5

    Bench Press 35kg/77lbs x 5,5,5

    Deadlift 60kg/132lbs x 5

    Satisfying to get the 20kg plates on the bar for the working sets.

    Just over 10 minutes running on the treadmill to finish.

    *I've just noticed that I've been listing 3 sets for the Deadlift where I'm actually only performing 1 set.*
     
  10. Spartan88

    Spartan88 Well-Known Member

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    Session 10

    Working sets:

    Squat 62.5
    kg/137.5lbs x 5,5,5

    Press 30kg/66lbs x 5,5,5

    Deadlift 62.5kg/137.5lbs x 5

    Just over 15 minutes jogging on the treadmill to finish.

    I've been keeping my diet pretty strict and weighed in at 194.8lbs this morning down from 206.4lbs on 06/01/2019 the day before the trial day at the gym. My scale has stopped reading body-fat measurements but that is down from around 29% to 27.5% at last reading. I'll be buying a new body-fat scale and will see what reading that gives.
     
    #50 Spartan88, Feb 8, 2019
    Last edited: Feb 11, 2019
  11. macdiver

    macdiver Well-Known Member
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    My recommendation is to forget the bodyfat scale. They are notoriously inaccurate. Get a soft tape measure and use the Navy tape method for calculating bodyfat.
     
  12. Spartan88

    Spartan88 Well-Known Member

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    I appreciate that the bodyfat scale can be inaccurate but I do use it as only a very rough guide and my current scale has been very consistent in its readings. As a means of tracking a general trend I find it 'good enough' and importantly for me, quick. I can always use the tape method also.
     
  13. Spartan88

    Spartan88 Well-Known Member

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    Session 11

    Working sets:

    Squat 65
    kg/143lbs x 5,5,5

    Bench Press 37.5kg/82.5lbs x 5,5,5

    Deadlift 65kg/143lbs x 5

    Just over 15 minutes jogging on the treadmill to finish.

    Some moderate drinking at the weekend, a few visits to the buffet at a party Saturday and a 'cheat' meal Sunday hasn't undone any progress on the weight loss front. 194.6lbs this morning. A strict diet and workouts in the week and moderately indulging at the weekend is working well.
     
  14. Spartan88

    Spartan88 Well-Known Member

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    Session 12

    Working sets:

    Squat 67.5
    kg/148.5lbs x 5,5,5

    Press 32.5kg/71.5lbs x 5,5,5

    Deadlift 67.5kg/148.5lbs x 5

    Just over 15 minutes jogging on the treadmill to finish.

    The working sets are beginning to require some effort now. The Press in particular felt quite heavy.

    192.8lbs on the scale this morning.
     
  15. Spartan88

    Spartan88 Well-Known Member

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    Session 13

    Working sets:

    Squat 70
    kg/154lbs x 5,5,5

    Bench Press 40kg/88lbs x 5,5,5

    Deadlift 70kg/154lbs x 5

    Just over 15 minutes jogging on the treadmill to finish.

    193.6lbs on the scale. A slight increase almost certainly due to a big Valentines Day meal with wine yesterday.
     
  16. Spartan88

    Spartan88 Well-Known Member

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    Session 14

    Working late tomorrow so this weeks gym visits are Sunday, Tuesday and Friday.

    Today's gym session was at the local David Lloyd's gym which I understand costs approx £90-£100 pm rather than the £22pm at my regular gym. My regular gym has a better free-weight area and two power racks rather than the half-racks at the David Lloyd gym. No pool, sauna etc at my regular gym but overall better for weight/strength training.

    Working sets:

    Squat 72.5kg/159.5lbs x 5,5,5

    Press 35kg/77lbs x 5,5,5

    Deadlift 72.5kg/159.5.5lbs x 5

    Just over 15 minutes jogging on the treadmill to finish.

    192.8lbs on the scale yesterday morning but 194.6lbs today due to a visit to Pizza Hut last night for birthday of girlfriend's mother and brother. A couple of beers with the pizza and a couple more in the pub after.
     
  17. Gav753

    Gav753 New Member

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    Afternoon Graham, you're making good progress keep it up,

    Can i ask, did you take photo's before you started and what is your goals?

    Thanks
    Gav
     
  18. Spartan88

    Spartan88 Well-Known Member

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    Hi Gav

    I did take a few photos before I started. Will take some in the next few weeks to compare.

    My initial goal has been and still is to lose body fat. There was a day early in the year where I felt very uncomfortable after lunch. My trousers were very tight, my shirt was tight and I realised that I wanted to reverse the weight gain that I'd experienced the last couple of years.

    I'd also like to get back to playing tennis which I used to play regularly. I didn't fancy dragging the extra weight around the court.

    I also wanted to get stronger which is partly why I haven't just done loads of cardio to lose weight as quickly as possible.

    I can now put on my suit trousers without having to breath in to fasten them and feel generally much healthier.

    I've got a goal of reaching 185lbs and I will then re-assess. I know my progress on Starting Strength will stall quicker on a calorie deficit. I've previously followed Starting Strength on a calorie surplus which really helped me with the strength gains but I put on a huge amount of body weight/body fat reaching approx 217lbs.

    Graham
     
  19. Spartan88

    Spartan88 Well-Known Member

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    Session 15

    Working sets:

    Squat 75
    kg/165lbs x 5,5,5

    Bench Press 42.5kg/93.5lbs x 5,5,5

    Deadlift 75kg/165lbs x 5

    I did a few chin-ups after Sunday's workout so did 5 after my lifts today and also 4 dips. I might add the chin-ups on Bench day and dips on Press day. I'm aware that I don't want to compromise the main lifts but the chins did feel good in the upper back/lats.

    Just over 15 minutes jogging on the treadmill to finish.

    192.4lbs on the scale this morning as it was yesterday.
     
    #59 Spartan88, Feb 19, 2019
    Last edited: Feb 19, 2019
  20. Spartan88

    Spartan88 Well-Known Member

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    Session 16

    Working sets:


    Squat 77.5kg/170.5lbs x 5,5,5

    Press 37.5kg/82.5lbs x 5,5,4,1

    Deadlift 77.5kg/170.5lbs x 5

    Just over 15 minutes jogging on the treadmill to finish.

    Didn't realise until I got home that I didn't do any Dips. Need to add the Dips and Chins to my printed workout plan to ensure I remember.

    Missed a rep on the Press today. Press has always been first for missed reps when I've done Starting Strength before. I added the rep for a fourth set to keep the volume consistent.

    Next time I perform the Press it will be at the same weight as today. I expect I'll manage 5,5,5 next time I press as 1 dropped rep isn't significant.

    191lbs on the scale this morning.
     
    #60 Spartan88, Feb 22, 2019
    Last edited: Feb 28, 2019

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