After wasting 2 years of my life lifting weights aimlessly, I've decided that I shouldn't waste anymore time and get straight back into business. I started training in Nov 2005 and although I lost alot of weight, I still think that there are much more to be done.

I'm currently doing Mark Rippetoe's program for starters, would it help me to build strengh?
Been a while since I last did squats and deadlifts but I'm trying my best.

My target : Build strengh and then get as lean as possible while maintaining muscle mass.
Stats :

Body: Endomorph

As at 10 December 2005:
Weight = 82.4kg
BMI = 29.6
BMR = 1827.2
% body fat = 34.4%

As at 26 October 2007:
Weight = 74.5kg
BMI = 25.8
BMR = 1694
% body fat = 20.8%

I've started Mark Rippetoe's program 2 weeks ago and I have not started adding the poundage because like I said, its been a long time since I did those exercises so my body need some time to adapt to it but the good news is I'm planning to add the poundages on my next workout so wish me luck.

This is what I did for the first 2 weeks into the program:

[Warm up with bar weight x2sets]
Workout A
Squats 3 x 5 x 65lbs
Bench 3 x 5 x 95lbs
Deadlift 1 x 5 x 95lbs

[Warm up with bar weight x2sets]
Workout B
Squats 3 x 5 x 65lbs
Military press 3 x x 65lbs
Pendlay rows 3 x 5 x 55lbs

Aims
1. To build strengh.
2. To get as big and lean as possible.
3. To have myself a consistent workout program to focus on instead of lifting blindly.
4. To train myself to achieve a body like Sylvester Stallone in Rambo 2 and Rambo 3.

I workout 6 days a week and on the days that I'm not lifting I do cardio on the Cross-Ramp for 45 minutes.
Guys, please give your comments so that I know what am I doing wrong because I'm new to this program
Thanks in advance.

==========================================================================

Starting HST Cycle[1] on January 28th, 2008
I'll post the exercises that I did after my workout
Please comment so that I can know what am I doing wrong guys. Peace.

==========================================================================

Starting HST Cycle[2] on April 7th,2008
I'll post the exercises that I did after my workout
Please comment so that I can know what am I doing wrong guys. Peace.

==========================================================================

Starting HST Cycle[3] on June 9th, 2008
Ive changed some of the exercises for this cycle...Mainly because Im reaching plateau for some of the exercises.
Current weight 77kg....Am still bulking for this cycle.
Guys remember to comment on my mistakes k..

==========================================================================

Starting HST Cycle[4] on July 28th, 2008
Current weight 80kg....Its time to cut...I feel awefully fat
Guys remember to comment on my mistakes k..

==========================================================================

Starting HST Cycle[5] on September 15th, 2008
Current weight 77kg.
Damn its my fifth cycle already, see how time flies.

This post has been edited by Disciple: Sep 27 2008, 06:54 PM

Good job bro , keep it up.
You will gain muscle as well as strength , milk the newbie gains to the fullest !!!

holy god your bench press 95 your squat 65? r u sure u r ssquatting the right way?

fat free mass:
before: 54.0kg
after: 59.0kg

u lose fat and gain muscle

like i said i havent been doing squats for a long time but i bench quite frequently for about 2 years already....that explains why i can bench 95lbs while i squat 65lbs only....i dont want to push myself too much on the first 2 weeks as i plan on increasing the weights gradually every workout starting tommorrow....

about the squats, what do you mean bout 'squatting the right way'? canopies helped me on the form...i guess im ok on the squatting form...

---

Added on November 2, 2007, 5:59 pmthanks....i didnt notice that until you told me i guess gaining mass and losing fat gradually really is possible.

This post has been edited by Disciple: Nov 2 2007, 05:59 PM

welcome to the dark side of journaling

Saturday 3 November 2007

Workout B

Squats 3 x 5 x 75lbs
Military press 3 x x 70lbs
Pendlay rows 3 x 5 x 65lbs

dah naik poundage...agak memalukan sebab perempuan boleh lift lagi berat

military press at 70 lbs? hoho u got a strong upper body compared to your lower body. i can squat 250 yet i can only press 115.

haven't been squatting or not your military press is on the much higher side compared to everything, your bench too.

yeah my upper body is stronger than my lower body.....when i checked stats (BMI, % bodyfat, etc.) the machine tells that my legs are weak do you think its time to start to really focus on my legs now doing squats or should i dont do them at all

This post has been edited by Disciple: Nov 4 2007, 10:45 AM

pesonal preferences. u wan nice upper body and chicken legs. its fine

thats why im doing squats now....to avoid chicken legs
ive a question tho.....its about the poundage....usually dudes DL wif more weight than squats and bench?
DL > Squats > Bench? or DL > Bench > Squats

DL > SQ > BE = ROW > MP

thanks for the info...appreciate it...
and congrats to you homey...for squatting 250...now ive got myself a new goal....squat > 200lbs wish me luck



This post has been edited by Disciple: Nov 8 2007, 05:09 PM

Nov 6, 2007

Workout A
Squats 3 x 5 x 80lbs
Bench 3 x 5 x 105lbs
Deadlift 1 x 5 x 115lbs

squatting with 80lbs really makes me look pathetic

Nov 8, 2007

Workout B

Squats 3 x 5 x 85lbs
Military press 3 x x 75lbs
Pendlay rows 3 x 5 x 70lbs

really look stupid at the squat rack with 85lbs

duuuuude. everyone gotta start some where. caryr on mate!

85lbs? Syd pwns you

(for now )

http://www.youtube.com/watch?v=xDulY9AJc_c

=D

now only i know what they mean by military press..looks hard..
i can simulate it using dumbbells right?.

How come his MP almost > SQ ?

this guy got chicken legs