October 14, 2010 – November 10, 2010
I had researched Strong Lifts 5x5 (SL5x5) and Starting Strength, I decided on SL5x5 since I already had most of the equipment needed. In the shape I was in I didn't think I could just jump into that program so I started out with random exercises I knew from my younger years.
I know this combination likely serves no real benefit other than getting my body somewhat used to exercise again. Here's what I did for most of the month. Each day the same exercises except for the last few days I replaced the side lat raises with body weight squats and butterflies with planks. I added more weight when I felt I could handle it.5 sets of 5
Bench press, butterfly, curl, side lat raises, tricep curls.
As you'll see in the copy of my log I started out very light. The last thing I wanted to do was injure myself alone in my basement doing this and have to stop before I really got started. At this time my back's pretty inflexible, getting on and off the bench became an extra exercise. I had to slide off the side of the bench, get on my knees, then get up. I think about that and my first month and laugh now. You'll see in the log Dymatize and Whey Drink, in the last few days of this month I started drinking Dymatize Xpand pre workout and Whey Protein post workout for supplements.
| Date | Weight lbs | 1 | 2 | 3 | 4 | 5 | Difficulty/Comments | |
| 10/14/10 | Bench | 16 | 5 | 5 | 5 | 5 | 5 | extremely easy |
| 06:00:00 PM | Butterfly | 5 | 5 | 5 | 5 | 5 | 5 | easy |
| 138.8 lbs | Curl | 16 | 5 | 5 | 5 | 5 | 5 | very easy |
| Side Lat Raise | 5 | 5 | 5 | 5 | 5 | 5 | very easy | |
| Tricep Curl | 16 | 5 | 5 | 5 | 5 | 5 | easy | |
| 10/16/10 | Bench | 25 | 5 | 5 | 5 | 5 | 5 | very easy |
| 10:30:00 AM | Butterfly | 8 | 5 | 5 | 5 | 5 | 5 | easy |
| 138.4 lbs | Curl | 20 | 5 | 5 | 5 | 5 | 5 | very easy |
| Side Lat Raise | 8 | 5 | 5 | 5 | 5 | 5 | easy | |
| Tricep Curl | 20 | 5 | 5 | 5 | 5 | 5 | easy | |
| 10/18/10 | Bench | 41 | 5 | 5 | 5 | 5 | 5 | |
| 06:00:00 PM | Butterfly | 8 | 5 | 5 | 5 | 5 | 5 | |
| 140.0 lbs | Curl | 25 | 5 | 5 | 5 | 5 | 5 | |
| Side Lat Raise | 8 | 5 | 5 | 5 | 5 | 5 | ||
| Tricep Curl | 25 | 5 | 5 | 5 | 5 | 5 | ||
| 10/20/10 | Bench | 40 | 5 | 5 | 5 | 5 | 5 | |
| 06:00:00 PM | Butterfly | 8 | 5 | 5 | 5 | 5 | 5 | |
| 139.4 lbs | Curl | 31 | 5 | 5 | 5 | 5 | 5 | Do again |
| Side Lat Raise | 8 | 5 | 5 | 5 | 5 | 5 | ||
| Tricep Curl | 31 | 5 | 5 | 5 | 5 | 5 | Do again | |
| 10/23/10 | Bench | 40 | 5 | 5 | 5 | 5 | 5 | |
| 07:40:00 AM | Butterfly | 8 | 5 | 5 | 5 | 5 | 5 | |
| 138.2 lbs | Curl | 31 | 5 | 5 | 5 | 5 | 5 | |
| Side Lat Raise | 8 | 5 | 5 | 5 | 5 | 5 | ||
| Tricep Curl | 31 | 5 | 5 | 5 | 5 | 5 | ||
| 10/25/10 | Bench | 40 | 5 | 5 | 5 | 5 | 5 | |
| 06:30:00 AM | Butterfly | 8 | 5 | 5 | 5 | 5 | 5 | |
| 138.2 lbs | Curl | 31 | 5 | 5 | 5 | 5 | 5 | |
| Side Lat Raise | 8 | 5 | 5 | 5 | 5 | 5 | ||
| Tricep Curl | 31 | 5 | 5 | 5 | 5 | 5 | ||
| 10/28/10 | Bench | 46 | 5 | 5 | 5 | 5 | 5 | Tough at last set |
| 06:00:00 PM | Butterfly | 8 | 5 | 5 | 5 | 5 | 5 | |
| 140.2 lbs | Curl | 39 | 5 | 5 | 5 | 5 | 5 | |
| Side Lat Raise | 8 | 5 | 5 | 5 | 5 | 5 | Tough at last set | |
| Tricep Curl | 39 | 5 | 5 | 4 | 4 | 4 | ||
| 11/01/10 | Bench | 46 | 5 | 5 | 5 | 5 | 5 | Increase |
| 06:30:00 AM | Butterfly | 8 | 5 | 5 | 5 | 5 | 5 | |
| 135.4 lbs ? | Curl | 39 | 5 | 5 | 5 | 5 | 5 | |
| Side Lat Raise | 8 | 5 | 5 | 5 | 5 | 5 | ||
| Tricep Curl | 39 | 5 | 5 | 5 | 5 | 5 | ||
| 11/06/10 | Bench | 56 | 5 | 5 | 5 | 5 | 5 | |
| 09:00:00 AM | Butterfly | 8 | 5 | 5 | 5 | 5 | 5 | |
| 135.4 lbs | Curl | 39 | 5 | 5 | 5 | 5 | 5 | Increase |
| Dymatize 16oz | Squat | 0 | 10 | 10 | 10 | 10 | 10 | |
| Tricep Curl | 39 | 5 | 5 | 5 | 5 | 5 | Increase | |
| 11/08/10 | Bench | 56 | 5 | 5 | 5 | 5 | 5 | |
| 06:45:00 AM | Plank | 30 sec | 2 | 2 | 2 | 2 | 2 | (2 reps of 30 seconds each set) |
| 137.4 lbs | Curl | 44 | 5 | 5 | 5 | 5 | 5 | |
| Dymatize 16oz | Squat | 0 | 10 | 10 | 10 | 10 | 10 | |
| Tricep Curl | 44 | 5 | 5 | 5 | 5 | 5 | ||
| 11/10/10 | Bench | 61 | 5 | 5 | 5 | 5 | 5 | |
| 06:51:00 AM | Plank | 30 sec | 2 | 2 | 2 | 2 | 2 | |
| 136.7 lbs | Curl | 49 | 5 | 5 | 5 | 5 | 5 | |
| Dymatize 16oz | Squat | 0 | 5 | 5 | 10 | 10 | 10 | |
| Tricep Curl | 49 | 5 | 2 Scoops Whey Drink after w/o |
Next I start Strong Lifts 5x5.
No comments:
Post a Comment