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Beginners Log

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dan302Icon...19-02-2013 @ 16:29 
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i shy away from hard work
Member 549, 2761 posts
SQ 250, BP 132.5, DL 282.5
665.0 kgs @ 120kgs UnEq		if you want to gain weight you will really need more calories especially with all the cardio add some flapjack, choc milk and peanut butter
BThomsonIcon...20-02-2013 @ 20:14 
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Member 4400, 110 posts
SQ 120, BP 90, DL 192.5
402.5 kgs @ 72kgs UnEq
dan302 said:if you want to gain weight you will really need more calories especially with all the cardio add some flapjack, choc milk and peanut butter


Yeah I noticed some initial weight gains due to eating waaay too little before starting training but I'm not seeing any now. Going to speed up the diet progression and will post up the new plan in the next few days. Until then any suggestions you guys have are welcome.
BThomsonIcon...20-02-2013 @ 20:20 
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Member 4400, 110 posts
SQ 120, BP 90, DL 192.5
402.5 kgs @ 72kgs UnEq		Yesterdays progress, Legs Day:

Front Squat - 3 x 10 @ 75kg
Back Squat - 3 x 5 @ 70kg

New to front squatting so that was fun. New to stiff leg dead lifts too but they didn't go very well at all. I know how they should be done, technique wise, but it just doesn't feel natural.
BThomsonIcon...20-02-2013 @ 20:24 
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Member 4400, 110 posts
SQ 120, BP 90, DL 192.5
402.5 kgs @ 72kgs UnEq
Post Edited: 28.02.2013 @ 19:49 PM by BThomson
Press Day

Bench Press - 3 x 5 @ 65kg

Push Press - 3 x 10 @ 42.5kg

Pretty good session overall. Really struggling to increase my push press, everything else is progressing fine. Anyone else find push press a bit of a b**ch?
ianakajohnIcon...20-02-2013 @ 20:37 
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Member 4188, 2081 posts
SQ 205, BP 135, DL 250
590.0 kgs @ 94.5kgs UnEq
Post Edited: 21.02.2013 @ 10:27 AM by ianakajohn
Good luck with your goals
Running 8 miles and gaining muscle mass is kind of counter productive
Wear a shoe with a heel for overheads. Try pushing without your thumbs on the bar for the push press. Hope this helpsHappy
dan302Icon...20-02-2013 @ 21:12 
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i shy away from hard work
Member 549, 2761 posts
SQ 250, BP 132.5, DL 282.5
665.0 kgs @ 120kgs UnEq		its hard to say where the trouble is without seeing your push presses, make the dip short and sharp and blast the weight up
BThomsonIcon...21-02-2013 @ 20:58 
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Member 4400, 110 posts
SQ 120, BP 90, DL 192.5
402.5 kgs @ 72kgs UnEq		Thanks for the tips. I'll try changing my grip up and aim for a more explosive drive and let you know how I get on.

Cardio Day:

3 mile run.

Cut the distance way down to focus on making gains in my workouts. Will have to rethink the training in a few months to include longer distances again so I can be in shape for Tough Mudder in August.
BThomsonIcon...22-02-2013 @ 20:28 
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Member 4400, 110 posts
SQ 120, BP 90, DL 192.5
402.5 kgs @ 72kgs UnEq		Pull Day:

Deadlift - 3 x 4 @ 145kg

Bent row - 3 x 8 @ 65kg

Decent enough session today, bit of sharp pain in my knee which was a bit of a dampener for the deadlifts.
dan302Icon...22-02-2013 @ 20:32 
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i shy away from hard work
Member 549, 2761 posts
SQ 250, BP 132.5, DL 282.5
665.0 kgs @ 120kgs UnEq		im liking the very basic training session, you can add assistance work as and when its needed in the future
BThomsonIcon...26-02-2013 @ 17:26 
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Member 4400, 110 posts
SQ 120, BP 90, DL 192.5
402.5 kgs @ 72kgs UnEq		Conditioning Day:

- 5 x 280kg Tyre flips + 80kg Sled pull (20ft) - 3 sets.
- Front squat x3 @ 60kg + box jumps x3 @ 90cm - 3 sets.
- weighted dips x5 + pullups x5 - 3 sets.
- plyometric press up x3 + horizontal medicine ball throw x3 - 3 sets.
- Overhead squat x10 + plank.
BThomsonIcon...27-02-2013 @ 22:09 
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Member 4400, 110 posts
SQ 120, BP 90, DL 192.5
402.5 kgs @ 72kgs UnEq
Post Edited: 09.03.2013 @ 21:50 PM by BThomson
Legs Day:

Squat - 3 x 10 @ 80kg
Front Squat - 3 x 4 @ 75kg
Leg Press - 3 x 10 @ 160kg

Good session overall, squats seem to be progressing the quickest of all my lifts. Left knee is still giving me a bit of bother though.
BThomsonIcon...28-02-2013 @ 19:55 
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Member 4400, 110 posts
SQ 120, BP 90, DL 192.5
402.5 kgs @ 72kgs UnEq		Press Session:

Bench - 3 x 5 @ 67.5kg

Push Press - 3 x 10 @ 45kg (last set was a struggle)

ianakajohn said:Try pushing without your thumbs on the bar for the push press. Hope this helpsHappy

Tried taking my thumb out of the grip and found it a lot more comfortable, wrists seemed to cope a little better too. Cheers for the tip.
BThomsonIcon...05-03-2013 @ 21:10 
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Member 4400, 110 posts
SQ 120, BP 90, DL 192.5
402.5 kgs @ 72kgs UnEq		Took a few days off, went away for the weekend to get a tattoo.

Pull Day:

Deadlift - 3 x 6 @ 140kg

Bent Row - 3 x 10 @ 67.5kg
BThomsonIcon...05-03-2013 @ 21:15 
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Member 4400, 110 posts
SQ 120, BP 90, DL 192.5
402.5 kgs @ 72kgs UnEq
Post Edited: 05.03.2013 @ 21:15 PM by BThomson
Had a health check through work today.

Weight - 71kg (+2kg from 6wks ago)
Body Fat - 11.5% (-5.5% from 6wks ago)

Pretty happy with the body fat loss. Strength, blood pressure, fitness and flexibilty all improved too. Will be tested again in six weeks.
ianakajohnIcon...05-03-2013 @ 22:32 
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Member 4188, 2081 posts
SQ 205, BP 135, DL 250
590.0 kgs @ 94.5kgs UnEq		Good repping on the deadlifts
Take care of the knee, make sure your sitting down on the squats not bending at the knee first as this gives knee pain. Happy

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