Withering A-Weigh

Discussion in 'Training Logs' started by MeShell, Jan 3, 2013.

  1. MeShell

    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: Feb 4, 2013
  2. Keosawa

    Keosawa Black Belt

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    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!
     
  3. MIDMOBOX

    MIDMOBOX Telling People things they don't want to know

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    Welcome.to the logs


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

    WitchCraft Blue Belt

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    Yes!!!! So happy you're here.

    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.
     
  5. MilkManUK

    MilkManUK Brown Belt

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    Welcome and good luck in reaching your goals!
     
  6. NurseKnuckles

    NurseKnuckles My Mom's stronger than you belt

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    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.
     
  7. WitchCraft

    WitchCraft Blue Belt

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    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.
     
  8. LegioTitan

    LegioTitan Guest

    Welcome to the logs.

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

    MeShell Guest

    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!
     
  10. MeShell

    MeShell Guest

    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.
     
  11. MeShell

    MeShell Guest

    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.
     
  12. WitchCraft

    WitchCraft Blue Belt

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    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.
     
  13. Oblivian

    Oblivian Aging Platinum Member

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    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.
     
  14. MeShell

    MeShell Guest

    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!
     
  15. MeShell

    MeShell Guest

    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.
     
  16. MeShell

    MeShell Guest

    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
     
  17. MeShell

    MeShell Guest

    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!
     
  18. WitchCraft

    WitchCraft Blue Belt

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    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.
     
  19. MeShell

    MeShell Guest

    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.
     
  20. MeShell

    MeShell Guest

    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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