Withering A-Weigh

M

MeShell

Guest
New to this forum as well as the weight lifting community.

Stats
Sex: Female
Age: 24
Weight: 178 (1/3/13)
Height: 5'4''

Goals
Long-term: Getting stronger, but also toning and slimming down again.
Back in 2010 I lost ~50 lbs, but have gained 20 back. Hoping to knock that down to 155, by August 2013. Strengthening my body all around, legs, core, back, arms.

Short-term (by March 1):
Reach 175 lbs.
Squat 100 lbs.
Bench 90lbs.


---

To begin, here is my routine from this evening.

Warm-up:
5 minute run
Supermans x 20 (held for 2-3 seconds inbetween

Squat:

70 x 5
70 x 5
70 x 5
70 x 5
70 x 5

Bench:

50 x 5
50 x 5
50 x 5
50 x 5
50 x 5

Decline Sit-ups:

15 x 10
15 x 10
15 x 10


---


Since I am new to this, I welcome any useful tips and advice! :redface:
 
Last edited by a moderator:
Welcome! Boston's a nice town; I grew up in Rhode Island and was over there recently for the holidays. Best of luck in training!
 
Welcome.to the logs


Describe what's keeping you from doing deads Maybe someone will come up w an solution for you.
 
Yes!!!! So happy you're here.

Welcome.to the logs


Describe what's keeping you from doing deads Maybe someone will come up w an solution for you.

They don't have bumper plates at her powerhouse so all of the plates have a small diameter. I told her to ask on here what she should do.
 
Welcome and good luck in reaching your goals!
 
Welcome!

I have to use sided plates which sucks. If her issue is that the plates are smaller, could she lift from blocks? Might not be ideal.
 
Welcome!

I have to use sided plates which sucks. If her issue is that the plates are smaller, could she lift from blocks? Might not be ideal.

Yeah, I thought about suggesting that. I had to do that a while ago and it was a pain in the ass but I guess its better than nothing. I also told her to try and convince the gym owner to get some bumpers.
 
Welcome to the logs.

One solution might be stacking plates like pancakes to reach your desired height.
 
Welcome to the logs.

One solution might be stacking plates like pancakes to reach your desired height.

What is the desired height? I'm guessing to prop the bar up about 2 inches up from my ankle?

Thanks everyone for the warm welcome and advice/tips!
 
Warm-up
5 minute run
Supermans BW x 20

Started off with squats..
70 x 5
70 x 5
70 x 5
70 x 5
70 x 5

Bench
50 x 5
50 x 5
50 x 5
50 x 5
50 x 5

Decline Sit-Ups
15 x 10
15 x 10
15 x 10
--Really felt the burn on these!

Assisted Chin-Ups
155 x 5
155 x 5
155 x 5
155 x 5
155 x 5

A guy approached me and told me I should switch from doing my squats with free weights to the machine-- leg press thing. He said I'd get a better work out and something along the lines that I wasn't doing that much weight and could do more on the leg press. Slightly annoying.. I'd rather have someone critique my form then tell me to use the machine apparatus'.

On another note, I've cut out a lot of carbs from my diet. Gotta watch my portions as well.
 
Eventful day at the gym. A dog and had to help a guy who was comatose.

Warm-up
7 minute run - something good on TV I guess
Supermans - BW x 30

Squats
70 x 5
70 x 5
70 x 5
70 x 5
70 x 5

For the first time in a couple weeks I felt a lot of resistance on these. I am thinking I may have to keep at this weight a few days extra after my normal 3 days.

Decline Sit-Ups
15 x 5
15 x 5
15 x 5
15 x 5
15 x 5

Bench
55 x 5
55 x 5
55 x 5
55 x 5
55 x 5

I attempted deadlifting today for the first time on my own. I stacked 1, 35lb plate under a 25lb plate on both sides and put 10lbs on the bar. It just felt kinda dumb. I think it worked, but my form is all weird. I think I'll need a reminder of what I should be making sure to be doing in terms of form. The height felt good, but whenever I put the bar down it would shift around because the plates were all woobley.

Deadlift
55 x 5
55 x 5
55 x 5
55 x 5
55 x 5

Forgot to do assisted chin-ups



I weighed in at 180 last night. WTF. no carbs today. only veggies and meat.
 
Good stuff! How did you help the comatose man?

Also, do you have a camera so that you can tape your lifts? Steve and I can try and give you form advice through them.
 
Honestly, I'd still pull from the lower height. It's not ideal, but it will be similar to a deficit deadlift which is better than no deadlift at all.
 
Good stuff! How did you help the comatose man?

Also, do you have a camera so that you can tape your lifts? Steve and I can try and give you form advice through them.

Yeah I have a camera. I will trynto tape my next lift session.

The guy was old and he went into shock. A few people and myself had to loft him off the machine he was on. It was freaky, he was just staring into space and incoherent.mthe paramedics came and took him to the hospital. This sounds awful to say, but I was glad to have gotten my squats in before all of it! They were sprawled all over the platform!
 
Honestly, I'd still pull from the lower height. It's not ideal, but it will be similar to a deficit deadlift which is better than no deadlift at all.

Thanks thats reassuring to hear! After using stacked plates this sounds like a way better option. I was too preoccupied on placing the bar back on the plates and I'm sure my for was out of whack. Once I get up to 25lbs it will be fine again.
 
Here it is again. Up-ed my water intake significantly, cut out carbs pretty much completely, eating meat and veggies. I did sneak in some cake though.

Warm-up
10 minute run
Supermans BW x 20

I am gong to increase my cardio to 20-30 minutes each day. I just hate how it might mean running on a treadmill.. Too boring for my liking. Hopefully I can get a bike ride in tomorrow if the weather is decent.

Started off with,

Squats
75 x 5
75 x 5
75 x 5
75 x 5
75 x 5

Bench
55 x 5
55 x 5
55 x 5
55 x 5
55 x 5

Deadlift (this is turning out to be OK, but ive taken a huge jump in starting weight)
65 x 5
65 x 5
65 x 5
65 x 5
65 x 5

Decline sit ups (tried to increase weight but felt too mich resistance)
15 x 10
20 x 10
20 x 10
15 x 10

Assisted chin-ups
155 x 5
155 x 5
155 x 5
155 x 5
155 x 5
 
Thought I would get a nice bike ride in today, but turns out it's rather crappy out with rain and a chill.

Went to the gym yesterday and ran about 3miles on the treadmill. Trying to up my cardio on off days.

Warm-up
Ran 5 mins

Squat
80 x 5
80 x 5
80 x 5
80 x 5
80 x 5

Making good progress in squats. I think I will hit 100 by the end of the month.

Decline sit ups
15 x 10
15 x 10
15 x 10

Bench
60 x 5
60 x 5
60 x 5
60 x 5
60 x 5

Deadlift
55 x 5
55 x 5
55 x 5
55 x 5
55 x 5

I think I figured out the best balance for starting off on these. Two plates stacked with 5 lbs.. Its progress..

Assisted chin ups
155 x 5
155 x 5
155 x 5
155 x 5
155 x 5

Eating really well lately. Still holding at 177 it seems. Smaller plate makes for smaller portions. Drinking water like a fish. Still hoping to drop down to 170 by the end of the month!
 
That's awesome! Moving up in squats. I wouldn't be surprised if you could squat 100 right now. Hopefully you and I can train together soon and we can test your max at some point.
 
That's awesome! Moving up in squats. I wouldn't be surprised if you could squat 100 right now. Hopefully you and I can train together soon and we can test your max at some point.

Thanks! It's progressing steadily, but I feel like I'm not seeing any physical changes except for weight loss.

Hopefully before I move I can swing by to see you guys. It would be awesome to gt some feedback from you again.
 
Warm up
5 minute run

Decline sit ups
20 x 10
20 x 10
20 x 10

Bench
60 x 5
60 x 5
60 x 5
60 x 5
60 x 5

Assisted chin ups
140 x 5
140 x 5
155 x 5

155 and 140 was too big of a jump, had to go down for the last set. Didn't even finish 5 complete sets my arms were burned at that point.

Deadlift
55 x 5
55 x 5
55 x 5
55 x 5
55 x 5

Really getting in the hang of these especially with the sacked plates.

Squats
80 x 5
80 x 5
80 x 5
80 x 5
80 x 5

Walked for 3 minutes as a cool down.
 

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