Gotta start somewhere!

[Jmmiller33]

Well here goes nothing! I'll start out saying I'm 5'9, 200lbs and healthy IMO when it comes to body fat. I really just want to be stronger, faster and build up a little endurance. By the end of 2014 I'd like to be benching my bodyweight for reps, be able to press my bodyweight, squat it for 20 reps, deadlift double, and run a 5k without falling over dead. I'm not new to running or lifting, I just haven't in a long time. Started lifting again 12-9-13 and I'd like to start c25k sometime in Feb. I suppose I'll start this out by listing my workouts from 12-9 through 1-10 and update every week or so from there.

12-9 (started using makeshift gym at work, not very well equipped, all pullups are neutral grip as that is what was available to me at the time)

Incline DB: 12x20's, 12x30's, 12x40's

Squat 20x95lbs(not listing squat warmups)

5 sets of pullups 3,3,4,1,1 (60 sec between sets)

12-12

Incline DB 10x20's, 5x40's, 10x50's

Squat 20x100lbs

Pullups 4 sets of 2 + 1 (60 sec between sets)

12-17

Incline DB 10x20's, 5x40's, 12x50's

Decline situps 1 set to failure

Squats 20x105

Pullups 1,2,2,1 (ten sec rest per rep)

12-20

Incline DB w.u. then 12x50's, 7x50's

Decline situps 15

Squats 20x110lbs

Pullups 4 sets of 2+1 (60 sec between sets)

12-27 (damn holidays)

Incline DB w.u. then 8x60s

Decline situps 20

Squats 20x115lbs

Pullups 1,2,3,1,1 (ten sec rest per rep)

12-30

Incline DB w.u. then 9x60's

Decline situps 2 sets of 15

Squats 20x120lbs

Pullups 4,4,3,3,2 (60 sec between sets)

1-3

Pullups 7  sets of 2 +1 (60 sec between sets)

Incline DB w.u. then 10x60's 5x60's

Decline situps 2 sets 20 reps

Squats 20x125lbs

1-6

Pullups 4,3,3,3,2 (60 sec between sets)

Incline DB 10x60's, 6x60's

Decline situps 2 sets 15 reps

Squats 20x130lbs

1-10

I just went to the gym and lifted whatever felt heavy for as long as I could. Didn't take notes or really have any particular plans. Except for Squats: 20x135lbs

1-13

Got sick, flu-ish symptoms kept me down for a couple of weeks, didn't do a single pullup or squat and felt terrible about it. During that time I found this place! Bought a few books, some Minimus shoes and decided to mix things up a bit and actually pay for a gym membership. The next post will be the start of my current program mixing starting strength and BBWW.

[Jmmiller33]

Alrighty then, now that I have a little more direction with my lifting here goes 1-22 through 1-28, with the lifting done in an actual gym and BW stuff being done at home. Pullups, chinups and neutral grip work will be labeled as such. 

1-22 BBWW

20 Squats, 10 pushups, 20 lunges, 3 pullups(neutral grip), 15 sec plank, 30 jumping jacks.

Did two circuits, 1st time was 2.56 2nd was 3:18. Legs were pretty smoked!

Gonna push out a third next time and work on getting my times down, If I can hit under 2:45 for the first and keep the 2nd and 3rd under 3 flat i'll add reps until I cant keep that up anymore, rinse and repeat.

1-24 1st workout at the local gym

Squat- Barx5x2, 65x5, 95x5,115x5,135x5,155x3,185x5x3

Pullups- 4,3,2,2,1   60 sec between sets

Press- Barx5x2, 65x5, 75x5, 85x3, 95x5x3

Deadlift- 135x5x2, 155x3, 185x2, 205x2, 225x5

My grip was slipping pretty bad on the deadlift, decided next time i'd bring chalk and do them before chins. Also I need to keep an eye on my wrists during the press, i've got a tendency to roll them a bit.

1-28

Squat- Barx5x2, 95x5, 135x5, 155x3, 185x2 195x5x3

Bench press- Barx5x2, 65x5, 95x5, 115x3, 135x5, 155x5x3

Deadlift- 135x5x2, 155x5, 185x3, 205x2, 225x1, 235x5 +1 (grip slipped on the first pull, reset and did a complete set)

Chin ups- 5,4,3    60 sec between sets, couldnt hold on after the 3rd set

Not really sure if I want to risk missing pullups or deadlifts at this point. Or go buy straps.

[Jmmiller33]

Looks like I'll meet my goals a lot faster than I thought I would. Not upset about that at all.

1-30 BBWW

20 Squats, 10 pushups, 20 lunges, 3 pullups(neutral grip), 15 sec plank, 30 jumping jacks.

Did 3 circuits, 1st time was 3:01 2nd was 2:45 3rd 2:57 with 3 minutes between sets

2-1 Gym day

Squat- Barx5x2, 95x5, 135x5, 165x3, 195x2, 205x5x3

Press- Barx5x2, 65x5, 85x3, 95x2, 105x5x3

Deadlift- 135x5x2, 185x3, 205x2, 235x1, 245x5

Pullups- 5,3,3,3    60 sec between sets

2-4 Gym day

Squat- Barx5x2, 95x5, 135x5, 185x3, 205x1, 215x5x3

Bench Press- Barx5x2, 95x5, 135x5, 155x3, 165x1, 175x5x3

Deadlift- 135x5x2, 185x5, 205x3, 225x3, 255x7

Pullups- 4,3,2,1,1 60 sec between sets

2-5

Signed up at a local place with an indoor track to walk/jog in the mornings on the days I do not lift.

15 Minutes in Fivefingers to start getting used to them.

[Jmmiller33]

2-6

BBWW: 3 circuits 2 Min rest between circuits

Times: 2:35, 2:40, 2:29

Kinda wondering why the times are all over the place. Seriously thinking about increasing rest and adding more circuits to get better at the exercises

2-7

Morning walk: 20 Min in New Balance Minimus to feel them out along with the Fivefingers

2-8

I decided to go to the gym in the morning and on an empty stomach. Although I got my workout done a lot quicker I think this was a mistake. I had been up 45 Minutes or so and before I even finished squats I felt like I was out of gas. I probably should have stopped right there and continued later in the day. I feel like the workout below set me back a bit and really did more harm than good. Not happening again anytime in the near future. I feel like crap about this but here goes!

Squat: Barx5x2, 135x5, 155x4, 185x3, 205x2, 225x5x3 (I will repeat this the next workout, my form was horrible)

Press: Barx5x2, 75x5, 95x2, 105x2, 115x4, 110x3 (Working sets will be at 110 next workout)

Deadlift: 135x5x2, 185x5, 205x3, 225x2, 245x1, 265x3 (Working set will be 260 next workout, this felt much much heavier than 255 did before)

Pullups: Did not attempt

Notes: No more morning workouts for this guy. Eat before you go to the gym.

[Jmmiller33]

2-10

Walked 15 Minutes

2-11

Squat: Barx5x2, 105x5, 145x3, 185x2, 205x2, 235x5x3

Bench: Barx5x2, 95x5, 135x5, 155x3, 185x5x3

Deadlift: 135x5x2, 185x5, 205x3, 225x3, 265x5

Pullups: 5,4,3,3,3,2,2,1

2-12

Walked 15 Minutes

2-13

Took the day off in anticipation of sprinting friday

2-14

Went to the local indoor track, approx. 130yds, walked 2x, ran 3x and then I stopped counting but did a total of 3 more laps sprinting. Whole thing took about 25 minutes.

2-15

Squat: Barx5x2, 115x5, 145x3, 185x2, 205x2, 225x1, 245x5, 245x2(form slipped, back rounded so I racked it for a couple of breaths)245x3, 245x5

Press: Barx5x1, 65x4, 75x3, 85x2, 110x5x3

Pullups: 8 sets of 3

Also practiced powercleans with an empty bar working on the top part of the movement and racking the bar on my shoulders.