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DangerDave

DangerDave enters the newbie zone; fights bats, bugs, rats, and gold

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/who DangerDave

Players in NerdFitness:

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[1 Warrior] DangerDave (ThreeQuarterLing) ZONE: Beginner Barbells

There is 1 player in NerdFitness.

DangerDave says, "Hail, Warriors!"

Some Background: I’m a (recovering/current) MMO (addict/player) (Lings 4tw!) working an IT desk job. Before that I did the college thing. Before that some time floating (Navy).

I started lifting in August, and I’ve been on a regular Sat-Mon-Wed schedule for the last 4 weeks and going strong. There’s a gym staff trainer around for my Mon/Wed sessions, but I’ve been mostly ignoring her since going for the StrongLifts exercises, mostly because she has a different 12 iso sheet for each day of the month. (She’s also worried I’m going too low on my squats since my femur goes below parallel, so I’m hesitant to ask her for form help. TL;DR: I’ll be posting some form check videos Soon™.) I’m currently doing a mix of 12-10-8 and 5x5 (Squat/Bench/Row, Squat/OHP/DL) depending on my mood and how rested I feel. (I really need to get into a fixed program and stick with it.)

OMFG stuff: STR – 3 | DEX – 2 | STA – 2 | CON – 3 | WIS – 3 | CHA – 2

A/H/W – 29 / 5’8” / ~178 (Last check 9/20 but I don’t watch it too closely. On the bright side it’s 10 less than it was on 8/1.)

Current Lifts:

Squat – 135#

Bench – 115#

OHP – 75#

DL – 185#

Row – Need to restart with a focus on form.

Goal Bats (Flying Through This!): Squat 1.0x bodyweight AND/OR add 100# total to the 4 recorded lifts, whichever comes later. It means adding 50 pounds to my squat, which should be possible if my form doesn’t break down horribly, forcing me to deload and focus on form again. (STR +3 STA +1)

Goal Bugs (Creepy to Keep Me Crawling): Get a 4th workout of some sort in each week. I’ve been doing well with my current schedule but I need to stay away from the computer a little more. I’ll have to give in and do yoga or Zumba once a week with my girlfriend. (DEX +2 STA +1)

Goal Rats (Gotta Eat Something): Cook healthy meals minimum 2x each week. My family claims I’m amazing in the kitchen (apparently the secret is chipotle and lime). I won’t argue with them, but I’m terribly lazy every chance I get. I might bump this up to 3/wk if I can get a meal plan set up or just kick too much ass at it. (Will include food porn photos as requested) (WIS +1 CON +2 CHA +2)

Goal Gold (Money --> Power --> Phat Lewtz): Finish reading Wealth of Nations book 1. I’m one of those crazy guys who reads about economics for fun, but every time I start this book I fall asleep within 15 minutes. I’ll extend this to include the remaining books and then 4 Hour Work Week if I finish too soon. (WIS +2 CHA +1)

The goals are a bit meager, but they should be some good habit additions so there’s no need to go huge on my first challenge.

I look forward to fighting by your side!

Edited by DangerDave
upped starting lifts

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Surely you'll see some kobolds or goblins around too? They have gold I hear...

Welcome and good luck. Goals look good. I highly recommend Starting Strength for proper form and the author has several videos on Youtube around proper form and generally good ideas.

For your workout program, it looks like you're already doing the exercises for the 5x5 program, just in a different sets/reps form. Good luck!

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Current Lifts:

Squat – 125#

Bench – 115#

OHP – 75#

DL – 155#

Row – Need to restart with a focus on form.

I went a little crazy in the gym today, so I get to change the starting weights.

9/22 lifts:

Squat - 115x12 - 125x10 - 135x8

OHP - stuck with 75 and finally hit 25 reps! (5-5-5-5-4-1(FU 4!)) Previous attempt got 23. (10-5-3-3-2)

DL - 135x5 - 185x5 - 185x3

I should get a few OHP reps at 80 this week.

Deadlifting a bit more than my own weight was exciting! I might need to get some gloves/chalk since I could really feel my grip trying to fail. I think there was a rule against chalk in my gym, but I don't see it posted anywhere anymore...

As for Starting Strength, I received my copy a week ago and have thumbed through it, studying the pictures and descriptions of the lifts. I need to take an afternoon and go through all of his YouTube stuff still. Some of the stuff is a little contradictory in places to other things I've read/watched (this for example), but using all the inputs I've been able to synthesize a (mostly) working model.

At this fragile level I need to avoid the goblins, but their blood will run as a river before I am through with them!

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Day 1 started terribly at work, was focused on that for most of the day, but it got me nice and mad for my lunch session of lifting.

Bats:

Barbell Squat:

125 lb x 12 reps

135 lb x 10 reps

145 lb x 5 reps +10

Bent Over Barbell Row:

45 lb x 5 reps

55 lb x 5 reps

65 lb x 5 reps

75 lb x 5 reps

85 lb x 5 reps

95 lb x 5 reps

105 lb x 5 reps - Working Weight, nice challenge. Will confirm when I do them again Saturday.

Barbell Bench Press:

115 lb x 5 reps

115 lb x 5 reps

115 lb x 5 reps

115 lb x 5 reps

125 lb x 4 reps +10

Goal Totals:

20/100 for total lifts

10/50 for body weight squat

Now that I have a good idea of my working weight for Rows I might add them in and boost the total weight goal to 125-150, but I'll make that call after week 3.

Bugs

Lifting session puts me at 1/4 for the week. 3 to go!

Rats

I'll have to push my cooking to later in the week. There's still some chili in the slow cooker for tonight. It's 90% veggies so low protein and crazy low calorie, so I might supplement with an extra protein shake, or cooking some chicken. The chili doesn't count since I've been grazing on it since Saturday pre-challenge, but I might count chicken as cooking a meal (veggie chili = steamer veggie packs?).

Then Grandma wants to take the family out tomorrow. I've already got an idea for the low(ish) carb options at the restaurant we're going to, so that shouldn't throw off healthy eating too much. I'll have to kick the cooking into gear Wednesday.

Gold

Will see how much I can read tonight in bed before I pass out, I can only divide so much labor before needing some sleep. If I can't get through the whole first chapter, I'll start outlining it all and posting it here. (Actually, I might do that anyways.)

Not bad for the first day.

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As for Starting Strength, I received my copy a week ago and have thumbed through it, studying the pictures and descriptions of the lifts. I need to take an afternoon and go through all of his YouTube stuff still. Some of the stuff is a little contradictory in places to other things I've read/watched (this for example), but using all the inputs I've been able to synthesize a (mostly) working model.

Trust Rip and SS. A lot of elitefts video and instruction are geared towards geared lifting and don't always translate well to the raw world.

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Day 3 and I'm feeling drained, not sure if it's sub-par sleep or work stress, but I felt sapped after my first round of squats. I'm glad I stuck with them, even if it's less reps than I'd like, it's at least something. Now to stay awake until work ends. At least I get to look forward to subjecting my co-workers to my terribly pieced together video this afternoon. (Surveillance footage of our fire drill last week. Soundtrack is Disco Inferno. Yay for MS Movie Maker.)

Bats:

Barbell Squat:

135 lb x 7 reps

145 lb x 5 reps

155 lb x 5 reps +10

155 lb x 4 reps

Standing Barbell Shoulder Press (OHP):

80 lb x 5 reps +5

80 lb x 5 reps

80 lb x 5 reps

80 lb x 5 reps

80 lb x 3 reps

80 lb x 2 reps

Barbell Deadlift:

135 lb x 5 reps

185 lb x 5 reps

205 lb x 3 reps +20

Goal Totals:

20+35 so 55/100 for total lifts

10+10 so 20/50 for body weight squat

Bugs:

Lifting puts me at 2/4 for the week. 2 left!

Rats:

Monday Night: I ended up cooking that chicken. It was a modified wings recipe, but since I use boneless-skinless chicken boobs I refer to them as ____ T*ts. (Fill in the blank with whatever type of seasoning/sauce you use. Ex: Hot T*ts, Sweet BBQ T*ts, etc.)

I used some Asian seasoning mixes (I'm loving these things - ginger garlic and szechuan 5 spice (can't find a link for it ><)) heavily on the chicken chunks before baking (toss it all in a ziploc and squish it until it looks even), tossed it in the oven at 450 for 15m, prepped the sauce by heating 2Tbs butter (might try coconut oil next time), some lemon juice, and some teriyaki glaze I had lying around (more sugar than some marinades, but half the sodium) and mixed the chicken in with the sauce until everything was pretty well glazed over. (pics on request) Finished off the veggie chili to cover the plant part of the meal.

Tuesday Night: Grandma took us out for Mexican. I tried to keep things simple with Fajitas (meat, peppers, onions, easy) but they must have used some crazy oil in it since I've been feeling kinda bleh all day today.

Wednesday Night: TBD. I'll probably leave some boneless pork chops thawing overnight for Thursday. Might be able to toss together some better fajitas tonight if I'm feeling like it.

Progress: 0.5/2 Not sure I can count the chicken as a full meal, but it's a start.

Gold:

Made it to page 6 Monday night. Made it all the way to page 7 Tuesday night. Definitely need to dedicate more time for this. Chapter summaries inc!

Progress: 7/181

Overall: Bats and Bugs are coming along nicely. Rats and Gold have room to improve.

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If your gym doesn't allow chalk you could try using mixed grip for the deadlifts (one palm facing you and the other facing away) -- that will let you lift more when your grip starts to fail.

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You had me at economics.

Nice challenge, nice set up. I second Chairokey. And, of course, feel free to video yourself and post it in the form check section and we'll happily let you know if we see anything you can improve :)

Good luck!

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Thanks for all the support!

Trust Rip and SS. A lot of elitefts video and instruction are geared towards geared lifting and don't always translate well to the raw world.

I kind of figured as much, especially when the Bench press series focused so much on bridging. The SS and SL descriptions have been helpful and greatly improved my form.

If your gym doesn't allow chalk you could try using mixed grip for the deadlifts (one palm facing you and the other facing away) -- that will let you lift more when your grip starts to fail.

I powered through it today and probably gave myself some blisters. We'll see how they hold up Monday when I DL again. I'll definitely try the alternate grip then. I tried it before, but it felt like the underhand arm pushed the bar out in front so I was lifting at an angle in relation to my knees. With more weight that might not be as much of a problem.

You had me at economics.

Nice challenge, nice set up. I second Chairokey. And, of course, feel free to video yourself and post it in the form check section and we'll happily let you know if we see anything you can improve :)

Good luck!

Thanks! I really liked Econ when I took it in college, initially just because I needed a gened in that category and then because I liked it. I wish I had discovered it earlier and squeezed in a couple more classes than just basic Micro and Macro.

If my girlfriend comes to the gym with me Saturday morning (read: if she gets up that early) I'll have her ask her politely to video me lifting.

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Thanks for all the support!

I kind of figured as much, especially when the Bench press series focused so much on bridging. The SS and SL descriptions have been helpful and greatly improved my form.

I powered through it today and probably gave myself some blisters. We'll see how they hold up Monday when I DL again. I'll definitely try the alternate grip then. I tried it before, but it felt like the underhand arm pushed the bar out in front so I was lifting at an angle in relation to my knees. With more weight that might not be as much of a problem.

Thanks! I really liked Econ when I took it in college, initially just because I needed a gened in that category and then because I liked it. I wish I had discovered it earlier and squeezed in a couple more classes than just basic Micro and Macro.

If my girlfriend comes to the gym with me Saturday morning (read: if she gets up that early) I'll have her ask her politely to video me lifting.

Awesome! One of my undergrad degrees is in economics so I completely understand the desire to read it for fun.

Sweet! Love having a workout buddy for stuff liek that!

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Quick update:

No new workouts, but if I can get in at least 50 burpees (similar to 8 count bodybuilders, right?) by Sunday night I'll count that as my 4th, or possibly 5th depending on what I end up doing this weekend.

No progress on the book :grumpy: I keep getting too distracted by pandas and stuff.

Food is a completely different story.

Wed I made fajitas, if you can call them that. It was onion, frozen pepper strips, celery, lime juice, seasoning (Mrs Dash Fiesta Lime is amazing!), and some smoked sausage (it needed to be used, don't hate) cooked together than plopped into a tortilla. It might have looked weird, but it tasted great.

Thurs I cooked rosemary pork chops (rosemary olive oil marinade for 30m, broiled 5m/side) and some broccoli with rosemary, thyme, and Worcestershire (aka wersh-tih-sher?). Next time I'll definitely add some W sauce to the marinade.

That takes me up to 2.5 meals for the week! And I still have a weekend to go! I'd go easymode and order pizza if it wouldn't make me feel like crap afterwards (more guilt than stomach going WTF, but plenty of both), so I'll have to keep going.

Coming soon: Sat AM workout info.

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9/29 lifts

Barbell Squat:

45 lb x 5 reps

95 lb x 5 reps

115 lb x 6 reps

135 lb x 4 reps

135 lb x 5 reps

145 lb x 3 reps

Barbell Bench Press:

115 lb x 10 reps

125 lb x 4 reps

125 lb x 2 reps

130 lb x 2 reps +5

Bent Over Barbell Row:

105 lb x 5 reps

105 lb x 5 reps

105 lb x 5 reps

115 lb x 5 reps +10

115 lb x 5 reps

Burpees for the weekend so far: 30 sloppy slow burpees (probably doesn't help that the ceilings in my apartment are <8' high, under 7 in some places.

Total gain: +5 = +60/100 (+70 unofficially)

My squats are low because as I was in the first set of 135 my right knee started acting funny. I shook it out and tried again but had to bail at the bottom of the 2nd rep. So I went on to bench and row, before coming back to test squats again and doing fine, if a bit worn out. I did get some video of the 115 and the last 135 set, those should go up in the form check this week.

Friday dinner: Tried the new burger place (small town, any new restaurant is a big deal) with the family. I inadvertently ordered the healthiest sandwich on the menu. (The menu said teriyaki, bacon, pepper jack. How was I supposed to know it was grilled chicken instead of a burger?) Still, bun plus fries (that I didn't even order, they just put them in by habit) means lots of carbs.

Saturday dinner: Pizza. I made sure it had plenty of protein and (some) veggies, but still, pizza. It had been a few weeks since we had it, and I had the cravings bad. The aforementioned guilt is currently kicking in, and the WTF-ified tummy should be in full swing before the night is through. On the bright side, if I get sick on pizza the cravings won't come back as hard! Plus, it will encourage me to plan meals on the weekends.

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Week 1 summary:

Bats

+60 (+70) / 100 (150) pounds added to lifts.

Over halfway in the first week? We'll see how week 2 goes before upping the goal. I had a bit of a setback, and don't want it to turn into a full injury, so I shouldn't push it quite as much next week.

Bugs

4/4

3 lifting sessions, and then I hit my burpee goal for the weekend (50, I feel so inadequate next to the 2k's) so I'll count it as 4. I'll come up with something this week if the mini-challenge doesn't take me to task.

Rats

2.5/2

They were scrunched together (wed/thurs) but they got done. Next week I'll aim for at least 1 night of the weekend, which might be hard since my sister is visiting and already has the menu planned.

Gold

7/181 pages read

I'm way behind on this one. I need to get to page 60 by the end of next week if I want to keep on a 6 week pace.

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nice work with the first week! did you offer to cook dinner for your sister? if my brother offered to cook me dinner when i visited, i would be terrified. but curious. cautiously curious.

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Monday I felt like I had no energy in the gym. Squats stayed low from the weekend knee worry (and my PFS was acting up a bit through the week) but I was able to match my previous deadlift pr. The only real gains were from OHP +5 to 85 lbs, but I was only able to do 5, 3, 3 with a total fail on the 4th set (got the bar to eye level but no further) so I'll be stuck at that weight for a bit.

Tuesday I cooked a sorta stir fry using chicken with Asian seasoning, onion, celery, broccoli, pineapple, mandarins, and almonds. No pictures since we ate it too fast.

Wed I still felt like I was lacking energy, but not as bad as Monday. My knees were bothering me the night before and a bit in the morning (hearing the cartilage in my knees crackling when I do a bodyweight squat = no bueno), but everything was fine in the gym. No gains on the lifts, and I'm feeling like it's the end of my newbie boost. Time to deload ~10-20% and start really doing the 5x5.

Total lifted for the challenge (probably shorting myself some): 7280

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I have the same thing when I'm warming up with squats. As long as I do 10-20 BW squats, all the creaking and popping stops once I get under some weight.

Also, stir fry for the win.

Good lifts and helping out the warriors!

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Saturday PM lifts:

Squat:

95 x 5

135 x 5 x 5

OHP:

85 x 5 x 4 + 3 (so close to the 25, and way better than Monday)

Deadlift:

135 x 5

205 x 5 (form was getting bad, guess that's too much)

185 x 3 (much better form, I'll start my 5x5 progression from there)

No increases to lifts.

Total lifted for the challenge: 8060

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Sunday: Did 25m of Yoga for my 4th workout of the week. (DVD program my girlfriend had lying around. Had some good stretching, but it's hard to call that a workout.)

Also, I pan seared some salmon (Old Bay rub on it and seared in coconut oil) and had it with a steamer bag of broccoli + cheese for healthy cooking #2.

My sister didn't end up coming up for the weekend, but we had my brother's birthday. I knew the meal Saturday would be heavily pasta-based either way (sister was going to demand some of my dad's hand made ravioli, brother wanted stuffed manicotti) so I tried to load up with protein before the meal, and hit the gym a few hours after eating to burn off some of that.

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Monday lifts:

Barbell Squat:

95 lb x 5 reps

145 lb x 5 reps

145 lb x 5 reps

145 lb x 5 reps

145 lb x 5 reps

145 lb x 5 reps

Barbell Bench Press:

125 lb x 5 reps

125 lb x 5 reps

125 lb x 5 reps

125 lb x 5 reps

125 lb x 5 reps

Bent Over Barbell Row:

115 lb x 5 reps

115 lb x 5 reps

115 lb x 5 reps

115 lb x 5 reps

115 lb x 5 reps

Tues: 100 level 1 jumps

Wed: 50 + 50 level 1 jumps

Wed lifts:

Barbell Squat:

115 lb x 5 reps

150 lb x 5 reps

150 lb x 5 reps

150 lb x 5 reps

150 lb x 5 reps

150 lb x 5 reps

Standing Barbell Shoulder Press (OHP):

85 lb x 5 reps

65 lb x 5 reps

75 lb x 5 reps

When I started my 2nd set at 85, my left shoulder tightened up and couldn't get the bar past my chin. I deloaded and worked up some, but still couldn't get the 85 back. I'll start again back at 75 or 80 on Monday.

Barbell Deadlift:

135 lb x 5 reps

185 lb x 5 reps

195 lb x 6 reps

The last few times I did 205 it felt a bit too heavy to keep my form, so I'm slowly working up to it again with a focus on form.

Wed dinner: Threw together some pork chops (dry rub of chili powder + cinnamon + cumin) and, since I was feeling particularly lazy, sugar snap peas and celery sticks for veggies. Meal #1 complete!

If I can get up to 500 jumps for the mini challenge I'll count it as an extra workout this week.

Edited by DangerDave
added mini challenge bit

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Realized I didn't post a summary of Week 2.

Bats:

No gains on lifts as it was a low energy week, and I was focusing on form a lot. If the current trend continues I should see some gains in my squats and possibly bench next week, but deloads on OHP and rows since they were getting sloppy.

Bugs:

Mon lifting, Wed lifting, Sat lifting, Sun yoga. Got my 4!

Rats:

Thurs stir fry, Sun salmon. Got my 2!

Gold:

I think I read a couple more pages. There's definitely an upper limit to the number of words it takes to describe labor dividing, and Smith goes way beyond that. He hits the big points of specialization, trade, and time lost from switching jobs in just a few paragraphs, the rest is a collection of 240 year old examples. It got me thinking about how most programming positions advertised are looking for people who can do virtually everything in multiple languages. I'm sure it's more of an ability point than a productivity point, but it's still interesting to think about.

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Dude, you're really killing it. Kudos! Lots of awesome work! OHP is so frustrating for me. I've been fighting that bad boy FOREVER.

Hahaha... re: Gold. I love seeing Econ have that kind of effect on people. I'm not the only one! Huzzah!

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I just received my Primal Blueprint Quick and Easy Meals yesterday, and there is no way I will NOT be eating the coconut spinach shrimp soup before the weekend is done. Now to pick a night for it...

My shoulder is still feeling really tight this morning, I'll have to surf through the MWODs for a decent shoulder one and do that sometime before my lifting Saturday.

Things are getting pretty frosty whenever the sun isn't out and taking longer to defrost during the day, so I'd better find some cold-weather gear if I want to do anything fitness related outside for the next few months.

Mini-challenge: Thursday 100 @ level 1, 300 total

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