Getting bigger and better

Gimli · 3 Oct 2015 at 01:10

Due to being placed on Accutane at the start of December I had to stop my training and dancing temporarily. I came off of the drug at the end of July and started training again at the end of August (29/08/16) so a lot/most of the drug should have left my system.

Me as of 01/09/2016
Age: 20
Weight: 70kg
Height: 5ft 5" (Roughly, never actually been measured!)
Bodyfat: 21% (Calipers)
Caloric Intake: 2100 (cut)

Long-term: Become Aesthetic, Athletic and Flexible
A big thing for me is not only building the power but also developing endurance to go with it - that includes stamina. Of course I'd also like to look good. Due to dance and life in general I'd also like to become more flexible! "Long-term" as I know this is definitely years unlike my goals below.

By Christmas 2016: I'd like to have hit or surpassed my old 1RM for the big three and lost some fat.

By May 2017: Complete a 10-12 mile Tough Mudder

By July 2017: Be noticeably leaner and more muscular

Strengths 01/09/2016

Legs; I've always found Squats and Deadlifts to be the easiest exercise, achieving a 140kg Squat after only a few months training. Could this be down to me playing a lot of hockey/skating when I was younger?
Home gym; I can train in my garage right now. Though the roof is too low to stick even two 10s on a bar for OHP and with the lights I'm cautious even with 5s.

Weaknesses 01/09/2016

Form; with my worst exercise being the BOR. I just can't seem to get it right!
Flexibility; I'm not limber at all. Splits start to hurt at about 90 degrees and I can't raise my leg in straight front of me (shocking for dance!)
Chest; my chest is probably my weakest overall muscle.
Back; my back does ache. I'm not sure if it's just weak, down to posture or what but I'm constantly arching my back to stretch it.
Endurance/Stamina; I tire really easy now whether it be running, lifting or just holding things. Some of this is may be down to Accutane but being out of breath isn't (I hope). It's got to be fixed!
Nutrition;I'm somewhat good at the theory but not so good at putting it in to practice. I blunder at the tracking, planning ahead and sometimes eating. (Currently trying to mealprep)

Currently 01/09/2016
Currently I'm doing Stronglifts 5x5 (with 5x5 deadlifts) to get back in to the swing of things. I have started at higher weights for some of the exercises. Once I'm happy that I'm not waking up struggling to walk I will be getting my cardio in the form of running.

Starting weights:
Squat 65kg
Bench 45kg
BOR 45kg
OHP 30kg
Deadlift 60kg

I would appreciate help in the way of creating realistic targets - I know my long term goal is quite broad so I understand this needs breaking down over time! My biggest downfall will probably come in the way of nutrition so advice on how to consistently track intake (i.e. remember and not put it off), recording food (e.g. that chili my sister made; what's in it? how much did I have? ) and meeting set daily goals. Making sure those daily goals are correct is probably worth doing too!

Original post in October 2015:

I've managed to get myself a squat rack, a bench, a barbell, 125kg in plates and some old dumbbells I can get to about 13kg. I hope to add to my equipment in the future.

Me
Age: 19
Weight: 67kg
Height: 5ft 5"
Bodyfat: 18% (20/08/15)

Long-term: Aesthetic, Athletic and Flexi
As of 29/09/15: I'm currently looking to cut down my BF% to where my abs are more visible and I have less flab on my chest. Once I get to that point I plan on doing a lean bulk to add some strength and mass (physique being the main goal at the moment!).

I finished Stronglifts around May 2015 and haven't done much since. I was on the program for about 2 months and at the time my 1RM were something like:

Squat: 140kg
Deadlifts: 130kg
Bench: 60kg

Plan
I'm currently eating at a caloric deficit until I get down to probably about 13% bodyfat. I've not got a set routine together yet but I'd like to do a 4 day push/pull split like so:

Monday: Rest
Tuesday: Legs/Back/Biceps (Squats + Deadlift accessory)
Wednesday: Chest/Shoulder/Triceps/Abs
Thursday: Cardio
Friday: Cardio
Saturday: Legs/Back/Biceps (Deadlift + Squat accessory)
Sunday: Chest/Shoulder/Triceps/Abs

I'd like to incorporate calisthenics and a stretching routine into my week too. I'll post below what I'm doing currently, advice would be appreciated! Definitely need to get a solid, detailed routine put together over the next few days!

Gimli · 3 Oct 2015 at 01:18

29/09/15

High Bar Squat
20kg x 10
40kg x 10
60kg x 10
80kg x 8 x 5
60kg x 10

Stiff-leg Deadlifts
50kg x 6
60kg x 6 x 5

BOR
30kg x 10
40kg x 8 x 5

Dumbbell Rows
9kg x 20 x 5

Barbell Curl
20kg x 6 x 6

Concentration Curl (superset last 4 sets of barbell curls)
9kg x 10
7kg x 10
7kg x 10
5.5kg x 12

Hammer Curls
5.5kg x 20
7.5kg x 16
7.5kg x 13
7.5kg x 15
7.5kg x 14

Gimli · 3 Oct 2015 at 01:24

30/09/15

Decline Bench
20kg x 10
30kg x 10
40kg x 8 x 5
50kg x 5

Incline Bench
40kg x 5 x 2
40kg x 8
40kg x 7
40kg x 6 x 2

Dumbbell Flyes
7.5kg x 10 x 5

OHP
30kg x 7
30kg x 6 x 2
30kg x 5
30kg x 7

Front Two Dumbbell Raise
4kg x 10 x 5

Lateral Raise
4kg x 7 x 5

1 Arm French Press / Bodyweight Dips
6kg x 20 / x10
6kg x 10 / x8
6kg x 12 / x15
6kg x 12 / x14

Gimli · 3 Oct 2015 at 22:35

I'd like to think that's the case! Would make life a bit easier, still got facial/body hair growing in so I don't doubt it.

I like to dance (that's my main cardio source) so the increased mobility and flexibility are something to strive for as well as the better conditioning and stronger core from a lot of the calisthenic work too. I'm sure I wont regret it when I'm 35, after all it helps reduce chance of injury, increase posture and I'm sure the flexibility will always come in handy too.

Doing todays workout tomorrow as I was out all day!

Gimli · 4 Oct 2015 at 00:04

I mostly do Freestlye at the moment which is essentially this:

but I want to move into contemporary and maybe other styles like ballroom in the future. I used to do rock'n'roll, street dance, freestyle and the lot when I was younger. Just getting back into it now...

An example of contemporary:

I would love to do yoga, wouldn't know where to start and I can't imagine it being cheap either. Then there's finding the time and the place.

Yea, I was hoping I would be able to develop a stronger core using calisthenics (crucial to dance). I know lifting in general hits the core muscles but I think the extra work would be worth while. I would love to be able to do some of the stuff Daniel Vadnal can do too!

I'll probably get some videos recorded for form checks and PR attempts. Would like to get myself more educated on all the theory too, everything has it's ups and downs in the end.

Gimli · 4 Oct 2015 at 00:31

I made the switch to high bar when I got my adipowers and I'm still trying to get used to it, so I'm certain I'm a sloppy mess with that. I do try and be strict with my form, I find barbell rows to be my worst, especially pendlay rows. I imagine my bench isn't too great either.

I had things like Hanging Leg Raises in mind to build up some endurance, though my dance teacher does seem to like all variants of the plank. :rolleyes:

I've just found a purpose built 'Yoga Sanctuary' close by that is highly regarded, no hot teacher though unfortunately haha. £70 for 10 sessions.

Gimli · 4 Oct 2015 at 23:43

04/10/15

Deadlift
60kg x 5
60kg x 5
80kg x 5 x 5

Front Squat
60kg x 5 x 3
60kg x 7
60kg x 8

Bent Over Row
40kg x 10 x 4
50kg x 10 (wasn't happy with form though!)
40kg x 10

Barbell Curls
25kg x 5 x 5
20kg x 8

Hammer Curls
6kg x 20 x 2
7kg x 20 x 3

Need to decide what type of rest periods I should be taking. I will have form videos up for the Deadlift, Front Squat and Bent Over Row sometime tomorrow. I'm also thinking of giving that yoga class a shot, tried talking my Mum into it too.

Gimli · 5 Oct 2015 at 19:45

05/10/15

Bench Press
20kg x 10
50kg x 5 x 5

Decline DB Bench Press
13kg x 8 x 5

Incline DB Bench Press
13kg x 8 x 5

Seated DB Shoulder Press
13kg x 6
13kg x 6

OHP
35kg x 5
37.5kg x 4

Front Plate Raise
15kg x 5 x 2
10kg x 7 x 2

Lateral Raise
5kg x 6 x 3

Standing 1 Arm French Press
6kg x 12 x 5

Need to get myself an EZ Curl bar soon I think... and somewhere to do dips properly!

Gimli · 7 Oct 2015 at 13:59

06/10/15

Back Squat
20kg x 10
60kg x 8
90kg x 5 x 5

Stiff Legged Deadlift
70kg x 5
60kg x 5 x 4

BOR
45kg x 5 x 5

Incline DB Row
10kg x 8 x 2
10kg x 10 x 3

Barbell Curl
25kg x 5 x 4
20kg x 8

Hammer Curls
10kg x 10
8kg x 10 x 4

DB Curls
8kg x 10 x 5

07/10/15

Bench Press
20kg x 10
35kg x 5
50kg x 5 x 2
55kg x 3
50kg x 5 x 2
40kg x 10

Incline Bench Press
50kg x 5 x 4
45kg x 5
40kg x 6

Decline DB Press
13kg x 8
13kg x 10 x 4

OHP
37.5kg x 5 x 3
37.5kg x 4 x 2

Front Plate Raise
10kg x 5 x 5

Lateral Raise
5kg x 8
5kg x 10 x 4

Lying DB Tri Ext.
6kg x 10 x 4

I'm getting a tattoo next week so I've been advised to take atleast a week off from physical activity while it heals. What I think I'm going to do is continue as normal this weekend and then when I'm back I'll start a caloric surplus. I may also lower the weight on some of the exercises to focus on form more.

Gimli · 1 Sep 2016 at 22:48

Back in to training now and I have updated the OP with details so that's it's easier to refer back to. Doing Stronglifts to get back in to things so without further ado here's the past two sessions:

Monday:
Squat: 65kg 5x5 - Seemed relatively easy.
Bench: 45kg 5x5 - Wasn't overly difficult but I don't think my form was as good as I'd like.
BOR: 45kg 5x5 - Wasn't overly difficult but I don't think my form was anywhere near correct.

I was walking a bit like a cowboy Tuesday and going up and down the stairs was a bit of a laugh.

Wednesday:
Squat: 70kg 5x5 - Seemed relatively easy
OHP: 30kg 5x5 - Wasn't difficult, can't remember my personal best for this exercise (wasn't good)
Deadlift: 60kg 5x4, 60kg 10x1 Seemed relatively easy. Decided to tire myself on the last set.

Wednesday my legs were still sore from Monday and there was a tiny bit of soreness in my chest.
Today has actually been good, legs are less sore to the point I hardly noticed, chest isn't sore at all. My upper back feels a little sore but I'm not sure if I'm imagining it.

Gimli · 2 Sep 2016 at 23:03

I can eat a lot - but normally when I do it's rubbish, a mass of food I've randomly thrown together or free food (meetings, family, friends). For my meals at work I pre-cook a week or two at a time. When I get home however I can't always be bothered to cook... or end up forgetting/putting it off/doing something else (and don't get me started on breakfast!). I've not had any proper food since I got in for instance(though I am hungry now). I do need to start getting more carbs in and my general diet is something I need to work on as I'm not getting the veg in I'd like either - I have been eating more fruit lately. I could go on and on and try to justify it but I definitely need to improve my diet somehow.

MFP as it stands right now:

Squat: 75kg 5x5 Not too difficult yet, will continue adding 5kg until I struggle.

Bench: 50kg 5x5 Happy with this weight, wasn't struggling too badly. IIRC my best was 60kg 5x5. I'm using a wider grip now so that should use more of my chest?

BOR: 50kg 5x5 Actually surprised myself with this . Overall much happier with my form, obviously still room for improvement. I may stay at this weight until I'm there, weight wasn't too bad though the last rep was somewhat difficult.

Gimli · 3 Sep 2016 at 22:42

Thank you. Legs aren't aching at all anymore. Can feel some soreness in my clavicular portion which is good! Never really experienced any DoMS in my chest before.

Gimli · 5 Sep 2016 at 21:54

The chest/upperbody is the main area I want to see visual/strength improvement (and my belly/abs of course) as right now they're quite mooby. I do have tattoos there which I would be much happier to show off if it wasn't just flabby - they'd look better too.

Squat: 80kg 5x5 Definitely took more effort today, will see how it goes

OHP: 40kg 5x5 I think this is the point I slow the weight increments for OHP as it takes more effort

Deadlift: 80kg 5x5 Boy did this feel heavy! I may try and increase my carb intake and see if that makes any difference...

Gimli · 7 Sep 2016 at 19:52

Skipping tonight unfortunately as I have an exam Friday morning that I need to prepare a load of notes for (and I've been putting it off). Back to it Friday and I may do something at the weekend to make up for it.

Gimli · 9 Sep 2016 at 20:57

I have been in the hospital over night and throughout today... So haven't been in condition to train. hopefully as far as training goes I'll be back to normal next week.

Gimli · 14 Sep 2016 at 22:05

Back in the garage today. Thinking of getting back in to running soon, main concern at the moment is the 'ache' in my back, it's like the upper middle part mainly. Not sure if it's just weak/poor mobility or what... need to sort out my flexibility and mobility too.

I feel like I've started to fatigue/ache really quickly these past months even in everyday activities(walking, carrying boxes). I'm hoping my endurance and stamina will pick back up, especially with training. I want to take this quite seriously but find myself putting things off (e.g cooking/planning), I find I'm the same in general with just getting things done - definitely a mental problem.

Squat: 80kg 5x5 Didn't feel too bad - didn't feel light though. I feel I wasn't setting up properly 100% of the time.

OHP: 50kg 2x1
45kg 5x2
40kg 5x2 Thought I did 50kg last time... apparently not. This killed me. I was knackered from the start after attempting 50!

Deadlift: 80kg 5x5 Felt okay - definitely room for improvement with form. I don't think I'm being consistent with it.