Welcome Guest ( Log In | Register )

9 Pages  1 2 3 > » Bottom

Outline · [ Standard ] · Linear+

 DeAct's Logs

views
     
TSDeAct
post Dec 15 2017, 03:41 PM, updated 4y ago

Getting Started
**
Junior Member
281 posts

Joined: Jun 2015
Hey guys,


I started lifting a couple of years ago. Having minimal knowledge of programmes, I started off with full body workouts as advised by the gym owner.

I would do the core lifts (Squats, Bench Press, OHP, BB rows & DL) 3x per week for 2 weeks before moving on to Stronglifts 5x5. SL5x5 worked relatively well for me. I made progress (newbie gains) in terms of strength and body composition.

Throughout these years, I've never been one to stick with gym. Reasons for such varies from succumbing to injury due to poor form to losing motivation because I didn't get results like those in '90 day transformation' videos.

Attempting to emulate their results, I changed my diet drastically. I would cut out all high calorie foods (nasi lemak, fried chicken etc.) and eat a clean high protein diet (oats, porridge, steamed chicken). Like you would have guessed, I did not manage to maintain the new diet. In a year, my weight would fluctuate between 10-20 kg because of this.

Looking back, the only way I would succeed (enjoy gym) was if I achieved all of the following;
-I manage to increase the weight for all my lifts every session (expecting linear progress)
-I eat clean
-I enjoy eating clean
-the scale would show that I'm losing 1kg / week
I was setting myself up for failure. Some of the above are truly unrealistic/unhealthy goals.



Having said that, I've decided to make some changes and give it another shot. This will be my 4th attempt this year (2017). I've lost count of the number of times I've started and slacked off over the years.

This time, I'll start smaller and instead of focusing on the result at the end of 90 days, I'll set weekly strength goals. focus & celebrate strength gains.

I feel good whenever I:
Steps; Show up for gym OR
Steps; Am on track with my macros OR
Steps; Learn something new related to Health and Fitness OR
Steps; Notice physical improvements OR
Micro goals; Increase my lifts by 1.25kg/side OR
Macro goals; Increase plates on lifts

"Trade your expectations for appreciation and your world changes instantly"
~TR





I was on;
[S1-S35]
StrongLifts 5x5 (15 Dec, 2017-16 Mar, 2018)
"Getting strong and getting big aren't mutually exclusive"

I used SL's App to track progress.

SL 5x5 Progress
» Click to show Spoiler - click again to hide... «


I am now on;
5/3/1 for Beginners by Jim Wendler.

I’m using 531 Strength to track progress.



Useful reads & links
» Click to show Spoiler - click again to hide... «







Cheers!
DeAct

This post has been edited by DeAct: Mar 24 2018, 08:57 AM
internaldisputes
post Dec 15 2017, 04:01 PM

he/his/him
******
Senior Member
1,723 posts

Joined: Oct 2010
this is great! all the best! how much do you weigh currently? and how many times a week do you plan to go to the gym?

i suggest also getting a tape measure so that you can keep track of waist, etc... it can serve a really good motivation sometimes.
TSDeAct
post Dec 15 2017, 06:01 PM

Getting Started
**
Junior Member
281 posts

Joined: Jun 2015
QUOTE(internaldisputes @ Dec 15 2017, 04:01 PM)
this is great! all the best! how much do you weigh currently? and how many times a week do you plan to go to the gym?

i suggest also getting a tape measure so that you can keep track of waist, etc... it can serve a really good motivation sometimes.
*
Hello !🙋

I'm 83kg at 165cm. Pretty 'dense' at the moment.

3 times weekly though I do go to the gym to cycle on off days.
That's a great suggestion. I'll hold on to that thought though. I want to treat this as simple as possible; by focusing on a single goal. I made the mistake of measuring too many variables and being disappointed when I didn't achieve all of them. It's something personal that I need to resolve.

This post has been edited by DeAct: Dec 16 2017, 06:39 AM
TSDeAct
post Dec 16 2017, 08:18 AM

Getting Started
**
Junior Member
281 posts

Joined: Jun 2015
Cardio 2x5 l6

Unsure whether distance on cycling machine is measured in km or miles. Google says that it should be in miles. Can anyone verify ?

Felt energetic after this session.


DeAct

This post has been edited by DeAct: Dec 31 2017, 06:27 PM
TSDeAct
post Dec 17 2017, 07:32 AM

Getting Started
**
Junior Member
281 posts

Joined: Jun 2015
S1

Attached Image

Gym was empty at this hour. No one was occupying the squat rack. I should start coming to the gym about this time.


DeAct

This post has been edited by DeAct: Dec 31 2017, 06:37 PM
TSDeAct
post Dec 18 2017, 12:50 PM

Getting Started
**
Junior Member
281 posts

Joined: Jun 2015
Cardio 2x2.5 l6

Didn't have the energy to do 2x5. Didn't sleep well. My dog got into an accident last night. I'm grateful she seems to be getting better with medication.

DeAct

This post has been edited by DeAct: Dec 31 2017, 06:28 PM
TSDeAct
post Dec 19 2017, 10:24 AM

Getting Started
**
Junior Member
281 posts

Joined: Jun 2015
S2

Attached Image

Felt like I improved my Squat form. I can feel my hamstrings and glutes. Previously, I only felt my quads. Instead of forcing the weights up, I pushed my hips forward. That's must have made the difference.

OHP Note to self; keep wrist straight.

Got my forearm out of the way for Deadlift. Felt that my back is not tense during DL. Still need to work on form. Will maintain DL weight next session.

DeAct

This post has been edited by DeAct: Dec 31 2017, 06:37 PM
TSDeAct
post Dec 20 2017, 09:59 AM

Getting Started
**
Junior Member
281 posts

Joined: Jun 2015
Cardio 1x5

Did some reading on periodization yesterday. Found out that it will not relevant to me anytime soon. Decided to read Starting Strength by Mark Rippetoe. Just finished the chapter on Squats. I have a lot to work on.

Tempted to switch to SS from SL. I found out that many reported that they stall on SL faster compared to SS and that Mark Rippetoe is far more experienced compared to Mehdi. I know how it's not recommended to jump from one programme to another but both these programmes are very similar. Thoughts ?



DeAct

This post has been edited by DeAct: Dec 31 2017, 06:38 PM
TSDeAct
post Dec 21 2017, 07:59 AM

Getting Started
**
Junior Member
281 posts

Joined: Jun 2015
S3

Attached Image

All lifts are progressing well.
Note to self; deep deep breaths before Squats.


DeAct

This post has been edited by DeAct: Dec 31 2017, 06:38 PM
TSDeAct
post Dec 23 2017, 08:22 AM

Getting Started
**
Junior Member
281 posts

Joined: Jun 2015
S4

Attached Image

Forgot to bring 1.25kg plates to the gym.

Squats
Need to fix grip

OHP
Need to stop throwing my head forward. Didn't manage to complete set.

Deadlift
Need to fix rounded back.

Grow your muscle
"Slow down on eccentric part of movement to create more muscle micro tears"


DeAct

This post has been edited by DeAct: Dec 31 2017, 06:39 PM
TSDeAct
post Dec 26 2017, 05:58 PM

Getting Started
**
Junior Member
281 posts

Joined: Jun 2015
S5

Was in a rush, so I only did 3x5.
Attached Image


Went for a hike.


DeAct

This post has been edited by DeAct: Dec 31 2017, 06:41 PM
TSDeAct
post Dec 26 2017, 05:59 PM

Getting Started
**
Junior Member
281 posts

Joined: Jun 2015
Cardio
Arse was hurting from the hike the day before.


DeAct

This post has been edited by DeAct: Dec 31 2017, 06:40 PM
RyoKenzaki
post Dec 27 2017, 03:53 AM

★★ ~*\Arachnoid/*~ ★★
*******
Senior Member
2,312 posts

Joined: May 2008



Hi bro, regarding your questions to change program.
I don't think it will make much difference as both of the program are very similar.
There are some better program that you can switch to though.
One thing about SL that I don't like is that it focus too much on lower body so I switched to Phrak's GSLP but Ivysaur program looks pretty fun too.
TSDeAct
post Dec 27 2017, 07:15 AM

Getting Started
**
Junior Member
281 posts

Joined: Jun 2015
QUOTE(RyoKenzaki @ Dec 27 2017, 03:53 AM)
Hi bro, regarding your questions to change program.
I don't think it will make much difference as both of the program are very similar.
There are some better program that you can switch to though.
One thing about SL that I don't like is that it focus too much on lower body so I switched to Phrak's GSLP but Ivysaur program looks pretty fun too.
*
Okay, thanks for the reply smile.gif

I did SL a couple of runs before. I couldn't quite figure out why my upper body is terribly weak. Rn, I feel like I'm about to stall for OHP alr. It's only 25kg ffs.
TSDeAct
post Dec 27 2017, 08:49 AM

Getting Started
**
Junior Member
281 posts

Joined: Jun 2015
S6

Attached Image

Tiring workout.

Note to self on DL; press the weight up to knees before bringing hips forward.



DeAct

This post has been edited by DeAct: Dec 31 2017, 06:40 PM
RyoKenzaki
post Dec 27 2017, 03:04 PM

★★ ~*\Arachnoid/*~ ★★
*******
Senior Member
2,312 posts

Joined: May 2008



QUOTE(DeAct @ Dec 27 2017, 07:15 AM)
Okay, thanks for the reply smile.gif

I did SL a couple of runs before. I couldn't quite figure out why my upper body is terribly weak. Rn, I feel like I'm about to stall for OHP alr. It's only 25kg ffs.
*
Ah, yeah, I had that too, if you want to balance it out you gotta add some accessories for upper body at the end of your session.
ANW, this thread might be helpful for you, cheer
https://www.reddit.com/r/Fitness/comments/4...lifts_starting/
TSDeAct
post Dec 27 2017, 07:52 PM

Getting Started
**
Junior Member
281 posts

Joined: Jun 2015
QUOTE(RyoKenzaki @ Dec 27 2017, 03:04 PM)
Ah, yeah, I had that too, if you want to balance it out you gotta add some accessories for upper body at the end of your session.
ANW, this thread might be helpful for you, cheer
https://www.reddit.com/r/Fitness/comments/4...lifts_starting/
*
Thanks for the link, Ryo. What's your experience with ^?
RyoKenzaki
post Dec 27 2017, 10:41 PM

★★ ~*\Arachnoid/*~ ★★
*******
Senior Member
2,312 posts

Joined: May 2008



QUOTE(DeAct @ Dec 27 2017, 07:52 PM)
Thanks for the link, Ryo. What's your experience with ^?
*
As you might've read on my journal, I started out with SL 5*5.
At first it was ok when the weights is still light but as it gets heavier, I tend to spend more time resting.
This makes the whole session lasting longer than it should and I have no time to add in any accessories exercises if I wanted to.
I didn't really make any gain on my upper body and my friends only started to notice my bicep getting bigger when I switched to GSLP.
It's a more balanced program IMO.
You will really start to hate squat when the weight gets heavier.
TSDeAct
post Dec 28 2017, 11:17 AM

Getting Started
**
Junior Member
281 posts

Joined: Jun 2015
QUOTE(RyoKenzaki @ Dec 27 2017, 10:41 PM)
As you might've read on my journal, I started out with SL 5*5.
At first it was ok when the weights is still light but as it gets heavier, I tend to spend more time resting.
This makes the whole session lasting longer than it should and I have no time to add in any accessories exercises if I wanted to.
I didn't really make any gain on my upper body and my friends only started to notice my bicep getting bigger when I switched to GSLP.
It's a more balanced program IMO.
You will really start to hate squat when the weight gets heavier.
*
If there's one thing to complain about SL, it is what you mentioned about upper body gains. HST gave me more visible results but I don't think it's a good time for me to use that programme now since I'm still relatively weak.

Yeah, I feel you. I used to Squat 100kg 5x5. When that's done, the session just feels light. Especially on non-DL days.





TSDeAct
post Dec 29 2017, 09:26 AM

Getting Started
**
Junior Member
281 posts

Joined: Jun 2015
S7

Attached Image

Squats was fun. Finally feeling the weight. Almost wasn't able to finish 5x5.
Felt the 'burn' (lactic acid accumulation?) on my lower back; like the final few reps of a volume set. Is this a good thing or a sign that something is off? NpadRyoKenzakiinternaldisputes

Bench and rows weren't as taxing as I expected.


DeAct

This post has been edited by DeAct: Dec 31 2017, 06:41 PM

9 Pages  1 2 3 > » Top
 

Change to:
| Lo-Fi Version
0.0170sec    0.37    6 queries    GZIP Disabled
Time is now: 28th March 2024 - 11:58 PM