Noobie at 30
ndgllb
Posts: 104
Greetings.
I am a 30 year old male. I have no lifting experience. Sometime in July, I played basketball. It was my first time playing since 2003. At 200-202 lbs with 39" waist, I was slow, weak and short of breath. It sucked! I decided to change my lifestyle.
I went to a diet first - "The Fast Metabolism Diet". I chose it because it promotes eating rather than fasting, and no counting of calories. I was actually eating more food during the diet. It was fine but hard because it prohibits a lot of food and drinks. It also requires some weightlifting. The author only gave a general one - heavy but low reps - and only one to twice a week. After I ran the diet for four weeks, I lost 10-12 pounds. I feel better at 190 lbs.
I was motivated to continue a healthy lifestyle so I chose to lift weights regularly. After browsing the web, I picked up the ICF 5x5, worked out at home and started very light.
WORKOUT A consists of Squats, Bench Press, Barbell Row, Barbell Shrug, Skullcrushers, Barbell Curl, Good Morning, Crunch, Calf Raise, while WORKOUT B comprises of Squats, Deadlifts, Barbell Row, Standing Press, Closed Grip BP, Barbell Curl, Crunch, Calf Raise.
Since we do not have a power cage, squat rack and I am limited with a cheap barbell (12 lbs.) and a total of 75 lbs of plates, I thought that I better go to a gym. As a weakling, it was hard to lift 87 lbs. and put it on my back to perform a back squat.
After signing up in a gym with a power rack, I decided to adopt Stronglifts. ICF 5x5 is too time consuming for me. It also involves a lot of exercises which may be too much for a complete beginner. I chose SL over Starting Strength because power clean intimidates me. Since I am working out by myself, with no trainer and only the web as my sole source of knowledge, I was attracted by the simpleness of SL 5x5. I added some assistance exercises to SL to develop my weak lower back, abs, glutes, hamstrings, etc.
As far as diet is concerned, my short term goal (which may be based broscience) is to have a body recomposition by taking advantage of noob gains. Since I just want to be stronger, I don't count calories yet. But I used myfitnesspal app to estimate the calories of the foods I usually eat to have an idea of my maintenance. So tantsa-tantsa muna. I'll adjust when I stall with the lifts.
I started SL last Sept. 13, 2013, with an empty bar. With less than a month of log, I haven't yet stalled buy my lifts are still light. I am not ashamed of lifting light though. I let the others hoard on the dumbbells and ez bars.
My modified SL routine, with my current lifts, is as follows:
WORKOUT A
Squat 122 lbs
Bench Press 89 lbs
Pendlay Rows 89 lbs
Declined Weighted Sit-Ups 2x8 (5 lbs behind the neck)
Calf Raise 3x8 (25 lbs dumbbell each hand)
Cable Pull Through (3x8x50 lbs.) or Back Extension 2x8
WORKOUT B
Squat
Press 70 lbs.
Deadlifts 125 lbs
Plus the above-mentioned extras
* If I still have time, I do vertical leg raise, planks and bridge.
SHORT TERM GOAL (Before the year ends)
Bench – 135 lbs
Squat - 195 lbs
Deadlift – 225 lbs
My form in every exercise still sucks. I am having a hard time going parallel when doing Pendlay Rows. I am sure that my back still rounds when I go below parallel in squats. I felt a little improvement earlier. Squatting randomly (in private) might have helped me in lowering my hips back, and keeping my knees above my feet. I still shake when I bench press. My deadlift is not yet fluid.
My goal is to increase my strength and take care of aesthetics later. I am not sure about aesthetics though because I don't have good genetics. I always have below average speed, power, strength, athleticism and muscles. I just want to be strong and healthy because since I went on that diet and started lifting, I feel better and I rarely catch colds.
I hope I didn't write too much and bore you. I joined the forum to learn more, and hopefully you can help me reach my goals. Please feel free to give me suggestions and/or criticize what I am doing. Have a great day. Thanks for taking time to visit my log.
I am a 30 year old male. I have no lifting experience. Sometime in July, I played basketball. It was my first time playing since 2003. At 200-202 lbs with 39" waist, I was slow, weak and short of breath. It sucked! I decided to change my lifestyle.
I went to a diet first - "The Fast Metabolism Diet". I chose it because it promotes eating rather than fasting, and no counting of calories. I was actually eating more food during the diet. It was fine but hard because it prohibits a lot of food and drinks. It also requires some weightlifting. The author only gave a general one - heavy but low reps - and only one to twice a week. After I ran the diet for four weeks, I lost 10-12 pounds. I feel better at 190 lbs.
I was motivated to continue a healthy lifestyle so I chose to lift weights regularly. After browsing the web, I picked up the ICF 5x5, worked out at home and started very light.
WORKOUT A consists of Squats, Bench Press, Barbell Row, Barbell Shrug, Skullcrushers, Barbell Curl, Good Morning, Crunch, Calf Raise, while WORKOUT B comprises of Squats, Deadlifts, Barbell Row, Standing Press, Closed Grip BP, Barbell Curl, Crunch, Calf Raise.
Since we do not have a power cage, squat rack and I am limited with a cheap barbell (12 lbs.) and a total of 75 lbs of plates, I thought that I better go to a gym. As a weakling, it was hard to lift 87 lbs. and put it on my back to perform a back squat.
After signing up in a gym with a power rack, I decided to adopt Stronglifts. ICF 5x5 is too time consuming for me. It also involves a lot of exercises which may be too much for a complete beginner. I chose SL over Starting Strength because power clean intimidates me. Since I am working out by myself, with no trainer and only the web as my sole source of knowledge, I was attracted by the simpleness of SL 5x5. I added some assistance exercises to SL to develop my weak lower back, abs, glutes, hamstrings, etc.
As far as diet is concerned, my short term goal (which may be based broscience) is to have a body recomposition by taking advantage of noob gains. Since I just want to be stronger, I don't count calories yet. But I used myfitnesspal app to estimate the calories of the foods I usually eat to have an idea of my maintenance. So tantsa-tantsa muna. I'll adjust when I stall with the lifts.
I started SL last Sept. 13, 2013, with an empty bar. With less than a month of log, I haven't yet stalled buy my lifts are still light. I am not ashamed of lifting light though. I let the others hoard on the dumbbells and ez bars.
My modified SL routine, with my current lifts, is as follows:
WORKOUT A
Squat 122 lbs
Bench Press 89 lbs
Pendlay Rows 89 lbs
Declined Weighted Sit-Ups 2x8 (5 lbs behind the neck)
Calf Raise 3x8 (25 lbs dumbbell each hand)
Cable Pull Through (3x8x50 lbs.) or Back Extension 2x8
WORKOUT B
Squat
Press 70 lbs.
Deadlifts 125 lbs
Plus the above-mentioned extras
* If I still have time, I do vertical leg raise, planks and bridge.
SHORT TERM GOAL (Before the year ends)
Bench – 135 lbs
Squat - 195 lbs
Deadlift – 225 lbs
My form in every exercise still sucks. I am having a hard time going parallel when doing Pendlay Rows. I am sure that my back still rounds when I go below parallel in squats. I felt a little improvement earlier. Squatting randomly (in private) might have helped me in lowering my hips back, and keeping my knees above my feet. I still shake when I bench press. My deadlift is not yet fluid.
My goal is to increase my strength and take care of aesthetics later. I am not sure about aesthetics though because I don't have good genetics. I always have below average speed, power, strength, athleticism and muscles. I just want to be strong and healthy because since I went on that diet and started lifting, I feel better and I rarely catch colds.
I hope I didn't write too much and bore you. I joined the forum to learn more, and hopefully you can help me reach my goals. Please feel free to give me suggestions and/or criticize what I am doing. Have a great day. Thanks for taking time to visit my log.
Comments
Regarding your workout routine. It looks good as it is. Just a tiny nitpick, Any reason why you can't do the standard stronglifts template of 3x a week?
5:00AM
1 cup whole oatmeal
1/2 cup milk
1 tsp sugar
1 pc Boiled Saba
6:00 AM
Squat 5x5x122
Bench 5x5x89
Row 5x5x89
Declined Weighted Sit-Ups 2x8x5
Back Raise 2x8 (Parang Glute-Ham Raise pero hindi horizontal yug sandalan ng quads)
Standing Calf Raise 3x8x50
7:30 AM
2 pcs. hard boiled egg
9:00 AM
3/4 cup brown rice
1 pc Fried Chicken (Drumstick)
1/2 cup Ampalaya Guisado with Porkloin
Thank you Brother. Yes, it is better than never. I know that I made the right choice to lift. :sport:
What do you mean by the standard template? The older version with the dips, chins, etc, as assistance exercises, or the three main lifts per workout? I am doing the routine three times a week, but I thought of adding the other exercises to strengthen my posterior chain and core. I really feel that they are weak when I was started squatting. The focus though is on the five compound lifts. If the added exercises will instead impair my progress in the main lifts, I would gladly drop them. I added the calf raise with the hope of improving my vertical by at least an inch.LOL
thanks sir. sa ngayon, ganado pa. pero ipapagtuloy ko. maganda epekto sa akin.
Those accessory exercises you added are fine, at least while the weights are still light. Believe me, once the weight gets heavy, you'll ditch those additional exercises by yourself.
Thanks for the warning bro. I am just taking advantage of the short rests that I still enjoy. Actually, I already feel that the real deal is near.
I like your goal, strength at first and aesthetics later. Nung nag umpisa ako confused ako sa dalawa lol.
Goodluck with your goals brah and keep us posted!
Matanda ka lang a year sakin hehe.. we're still new.
I started out as a SL 5x5 din, pero nagstall na ko noon hehe.
My take using that program, it's very very linear.. tama si riddler, sa una gustong gusto mo pa dagdagan para mapagod ka when the time comes na on your week 6 or more..
You'll have to remove some accessories and stick to the main, well syempre di mawawala ang chinups/pullups and dips for strength build up!
Enjoy lang natin ang newbie gainz!
thanks sir.
thanks sir.
thanks sir. diskumpiyado talaga ako sa genetics ko.:twitcy: so i'll be happy with strength. pero siempre kapag ok na strength, maganda na ang foundation ko for hyperthrophy. so i'll have higher chance na gumanda katawan.
tapos ka nang ma-milk ang linear progression gains ng SL? I am not expecting to reach 250+ squat, 200+ bench at 300+ deadlift. Basta lumakas lang at decent ang starting point ng weights kapag gusto nang magpaganda ng katawan.
thanks din sir. nag-assistance exercises ako kasi kasi diyahe na pumunta sa gym at matapos agad. at naisip ko din na ma-improve ko yung muscles na stabilizers ng squats at deadlifts. Sa totoo lang, takot akong sumubok ng chins at pull-ups, tingin ko hindi ko kaya ang isang rep. dito lang factor ang ego ko.LOL kapag naka-2 months na ako para sure na maka-isa.hehe
I stopped at 240 lbs at ATG squats, 160 lbs at Bench Press, OHP at 90 lbs , Deadlift at 280 lbs, BB rows at 120 lbs.. well it was one good program sakin talaga pero kasi naka Cut ako kaya nagstall ako hehe.. buti sana kung bulking tuloy tuloy siguro un.
So currently naka RPT ako para ma compromised sa Diet ko hehe..
About chins/pulls.. I'm sure lahat naman tayo nag start sa one rep or fail pa nga.. pero syempre over time lalakas rin ang pulling power mo.. ganyan din ako nagstart takot at ma ego hehe.
sige sir, try ko nang mag-chin-up sa friday. wala nang hiya-hiya! post ko dito ang result (or epic failure).
@jettie: matanda ka pa pala sakin? akala ko matanda ako sayo hehehe
sir I'm ageless! hahaha 29 y.old ako.. feeling bata lang boss hehe
http://pinoybodybuilding.com/Thread-Enter-Chapter-II-Midnight-Strength-Training
amf. Same reaction kay vinch. MATANDA KA PA PALA SAMEN!?
@ndgllb
FUCK GENETICS BRAH! TIME FOR THE GAINZZZZ LOL.
Seriously, don't mind it brah. We do with what we have and improve it kasi kahit anong iyak natin kahit dugo pa di naman na magbabago yan eh hehehehe. Force of will na lang
j
http://pinoybodybuilding.com/Thread-daltonkamote-DARKSIDE
check papa dalts progress. Jumbo yan si papa dalts dati ngayon all-muscle na!
nakakagulat naman yan Kuya Jettie lol