j's journal

[j2bryson]

Figured I may as well take this opportunity to keep track of everything and hopefully get some great suggestions from everyone too!

Ok so a bit of background info…
For the last month I had a split of M: chest /triceps, W:back/biceps, F:shoulders/hams, Sun:quads/calves. I was told that I was doing a lot of isolation which might not be the best route given that I need to bulk. I was actually eating little for the amount of cardio I was doing. (4x’s/week mix of run/swim/spinning). I think that I naturally have a fast metabolism but I was eating clean on average 1700-1800cals/day and losing about 1-1.5lb a week. Now that I realize that I need to gain mass before I can cut I’ve upped my caloric intake and cut back cardio. I’m still struggling trying to find a good mix, I’ve never bulked before and I’m worried about gaining a lot of fat.

Anyway… the new routine is Rippetoes starting strength. I’m doing it exactly as outlined with three workouts a week (M,W,F) alternating A and B. I also make sure to do warm ups.

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
**2x8 Dips (can currently only do a few full dips, need a bit of assistance)

Workout B
3x5 Squat
3x5 Standing military press
3x5 Pendlay or Bent Rows (or power cleans)
**2x8 Chin-ups (did 8 and then 6 on my first attempt at this workout)


I’ve only done 2 workouts so far and I’m really concentrating on form right now as I’m new to squats and deadlifts.


I'm also trying to cut the cardio down to a minimum, ie. walking between classes possible a light jog once a week. I really like doing it but it'll be hard for me to gain if I keep up what I was doing. We'll see how the next few weeks go.

and the Online Journal forum. Good detail in your journal will be your best friend in your fitness journey so keep good notes.

[j2bryson]

saturday dec 8th:
My third workout with Rippetoes program.
squats: warm up + 3x5 at 75
bench: warm up + 3x5 at 50
deadlift: warm up + 1x5 at 90
dips: 3 full 5 assisted x 2
also did 20 min HIT and some core work.

This workout felt fairly easy but I guess the first few are suppose to. I'm really trying to watch my form right now as each workout goes up in weight. I'm going to try and stick to this program strictly for 2 months and see how it goes.

about 30 minutes after this one i felt *extremely* exhausted. I actually fell asleep while i was studying. I had a post workout shake and two rice cakes with pb but maybe the HIT was too much to start.

My goal is to eat 2100-2300 cal/day. I'm keeping cardio at 2 times a week (HIT, a jog or swimming) but I do a lot of walking too.
I weighed myself this morning too and I was at 120lb.
My goal is to gain 10lb muscle. Would like to do this by the end of February and then begin to cut but I'm not sure how realistic that is given that I've never bulked before. I'm still trying to figure out how much I need to eat to gain.
Sometime this week I'm going to set some goals for my lifts.

[j2bryson]

I’ve been doing my new program for just over 2 weeks now. I’m not finding it as challenging as I would have expected but my weights are increasing quickly so I am concentrating on form at the time.

I weight myself today and I was disappointed with my gains. Only 0.4lbs in the last week, actually really since I’ve started. I though I had been eating well but maybe I need to up my intake. Average for the last week was about 2300 and I’m getting lots of protein too. I’ve keep cardio to a minimum, squash once a week, HIT once a week and daily walking (around campus).
I’m going to stick with it and add another 250cals/day.

I haven't reported any of my individual workouts, but I will soon once my exams are done with and I have some more free time.

I will note that on my last workout I did 4 and then 5 unassisted dips, which I'm very happy about.

Thanks for the update.

Study hard and shine at your best during exam time.

[j2bryson]

today's workout:
squats: warmup + 3x5 at 90
military press: warmup + 60,55,55 x5
rows: warmup + 3x5x60
8,8 chin ups

Squats felt great, I've been able to go up 5lbs each workout so I'm really happy with that. I was failing on the 60 for my press so I dropped back down. next time I'll go up 2.5lbs.
Had a christmas dinner yesterday and I really splurged on my diet.

[gcs118]

Did you post your age and gender and goals? I don't think I found it. Regardless, consistent improvement each week is not an easy thing to do, so keep up the good work!

[j2bryson]

thanks! I'm finding it quite rewarding to be continually increasing my weights.
I'll be putting up some specific goals soon, but my general goal is to gain muscle mass in the next 2 months (~10lbs maybe?).
I'm 23yrs old, female, 121lbs, 5'6

[j2bryson]

no weights today
ran 10 min warm up
20 min HIT
-started at 6.5mph
-incremented 0.3 for 1 min then back down to 6.5 for min
-maxed out at 10mph -felt like I could have gone higher but I didn't want to make the workout too long)
10min cool down

It felt really good to be running again. Seems like I haven't done it in a while. I've been trying to keep my cardio to a minimum but I really love to run so it's difficult to do. I'm missing the half marathon training I did in the summer. Still trying to get over the psychological hump of eating enough. Averaging around 2300/day but I need to up it, especially if I want to continue to run.

[minime]

hey j2bryson, just wanted to say welcome to the online journals!

Good luck with gaining weight, I know that it is tough mentally but think of the positive aspects.. you get to eat loads of lovely food and you will gain tons of strength on your lifts!

Don't worry about a bit of cardio, you need it for your heart anyway. I see no reason why you couldn't still gain mass and keep 2-3 weekly sessions of cardio, especially if you enjoy it.

[j2bryson]

thanks minime! you're comments are extremely encouraging and helpful.
It's definitely a mental challenge, but I think that's always half the battle....probably even more
I'm keeping track of everything and we'll see how the gains come given the cardio I'm doing and my diet.

tues dec 18:
10min jog at 6.5mph
squats: warm ups + 3x5x95lb
deadlift: warm ups + 1x5x100lb
bench press: warm ups + 3x5x60lb
dips: 5,3 full, rest of the set assisted (to 8)
core workout:
-leg lifts while holding myself up using the dip maching (name for this?) 2x10
-2x 2 minute planks
-crunches 3x25
-bicycle 2x25
No cardio today, felt exhausted after this one.

Today was the first day since starting Rippetoe that I felt extremely challenged by the weights. I'm keeping my form so I hope that I can continue to increase each workout. (been adding 5lbs in every exercise). I really need to set some goals soon... I'm so new to these exercises that I'm not sure what's realistic but I'll come up with something soon and go from there.

[minime]

no problem j2bryson! Being a strong woman is something to be proud of! It is tough for us sometimes when images of waifish women are pushed onto us by the media but we know that muscles are sexier than bones!!

Are your squats full depth?

When you hold yourself up like that and raise your legs and hold them there, it is called an 'l-sit' ideally done on gymnastics rings. It is extremely tough to do though even on parallel bars. How about next time you do these you try holding in the legs up position. See how long you can do it! It is one of the best core exercises. Along with planks of course, which you seem to be pretty good at!

[j2bryson]

you're right!
I do my squats ATG. It's the only way (actually it's just the way I was shown but I do prefer it)
I'll see how long I can hold the l-sit next time. thanks for the tip!

[j2bryson]

I realize how much I’ve left out for December. I have been keeping track of my workouts but it’s all been in an excel file and I was too busy to post up december’s workouts, so instead I’ll keep on track for January and post my goals instead.

I was home for about 3 weeks which means I had only free weights to work with. I tried to keep up the routine I was doing but had to make a few changes. I was strict with my workouts but my diet did suffer a little through the holidays. I’m back at school and back on track.

Given that I just started lifting this year, only seriously the last few months I though I’d reflect on 2007 and write down what I’ve accomplished so that I can set some 2008 goals.

Where I'm at after 2007:
Squat: 100 3x5 ATG
Deadlift: 100 3x5
Bench: 70 3x5
Dips: 5 unassisted
Military press: 55 3x5
Pendlay: 90 3x5
35 nose to the ground push ups
8,8 chin ups
Half marathon: 1hr 39min
Dropped to 120lb during marathon training but got back to 125 after beginning to lift

Goals for 2008:
General/Diet goals:
- track my progress more thoroughly, continue to update my journal
- continue to track my diet and consume a 30P/25F/45C ratio
- limit chocolate consumption to 2 days a week (only while bulking)
- eat clean M-F, less strict on weekends but not overboard

Lifting goals:
-gain 5lb lean muscle mass by end of February
Squat: 150 3x5 ATG
Deadlift: 175 3x5
Bench: 90 3x5
Dips: 10 unassisted
Military press: 70 3x5
Pendlay: 120 3x5
50 nose to the ground push ups
10 unassisted pull ups

Running goals:
-track my 5km race time as well as 400m
-complete at leastone 5km and 10km races
-complete one trail race (at least 15km distance)
-complete full marathon, Date: October 19th 2008 (Training will begin in May)

Given these goals I see how I may have some conflict of interest for my marathon training and weight training. My plan is to really focus on lifting for the next two months. I will continue to monitor my diet and ideally gain 5lb LM. Come March I will begin to pick up the cardio but still continue to lift hard and strong. Beginning in May I will start training for the marathon. Lifting will be much less and minimal in the months before race day. Still foggy on my plan for March – May…
These goals may change as my plan changes but I figure I may as well start somewhere!
All the best to everyone in the new year.

[j2bryson]

Jan 7 workout:

First time back in the gym since going home. Was great to have a squat rack again and be able to use bars.
workout A
squat: 3x5x100
bench: 3x5x70
deadlift: 3x5x100
8,8, chinups
20 min HIT. started at 8mph worked up to 10. interval rest speed 6.5
Felt really great although the HIT may have been too much to start the first time back. felt really sore the next day

Jan 8
45 min slow run, ~9km.
Was nice to get outside and run although I felt pretty sore from previous still from my last workout.