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    Hey.

    I've gone for a title pun as seems to be common in this sub-forum, I hope it is appropriate! I'll keep this log for my own progress as much as anything but any advice along the way would be appreciated.



    So, after pissing about on a ****ty routine set up at my first gym I've left it and joined a smaller one which is much quieter and more suited to my goals.


    I'm going to be running SL 5x5 to start with to build up a strength base etc., so hopefully I'll see how it goes for the next few months. I've started with the recommended weights (20kg for squat, bench, OHP; 30kg for barbell row and 40kg for deadlift) because I'm trying to get my form right.

    My current stats are:

    Height - 5'10"
    Weight - 66.5kg

    Waist - 31"
    Hips - 34"
    Thighs - 21"
    Calves - 15"
    Biceps - 11"


    Going to start my first session on Monday properly in which I will repeat what I did today (was just getting a feel for the gym and all of the lifts). I can tell my form wasn't great for pretty much all of the lifts I did - even had to ask the guy how to use the squat rack properly... - so I'm going to spend this weekend researching further into them and trying to sort my diet plan etc. I calculated my TEE and tried to figure out the macros using a sticky thread on bodybuilding.com, although actually calculating it in meals seems a bit daunting/not sure where to start. I've read that diet is where most beginners tend to hinder progress so I really want to nail that down while I'm on holiday.

    Cheers
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    Work out TDEE

    Follow the 1-1.5g of protein per kg of bbody weight

    Eat 500 calories above your TDEE, aim to gain a lb a week on the scales

    Use myfitnesspal to work out what youre eating macro and calorie wise

    Good luck

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    So today was the first proper day of the programme.

    15/07/14

    Workout A:

    Squat 5x5 - 20kg. I've decided to use the barbell to begin with so I can work on form etc. Hard to say how form was, the gym owner talked me through squats last week which was helpful but I will try to work on it further.

    Bench Press 5x5 - 20kg. Found it harder than expected to stabilise the bar fully. Again I was mainly trying to nail down the form today; weight felt easy enough but really trying to get things right from the start.

    Barbell Rows 5x5 - 30kg. Used weight recommended on the website. I did Yates style rows after looking around on the internet which I was happy enough with. Feels like I'm missing something with the form, though? Other than getting the angle right I wasn't sure what else I needed to do to get form right.


    Next workout Friday as I'm at the cricket on Thursday.
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    Just a note re deadlifts come friday. If you don't have 10kg bumper plates than 40kg will result in the bar being significantly lower than normal (due to 10kg plates being smaller than 20kg ones). This makes it much harder to get into the right position to start with.

    Depending on your natural leg strength you might want to consider trying 60kg.
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    (Original post by illusionz)
    Just a note re deadlifts come friday. If you don't have 10kg bumper plates than 40kg will result in the bar being significantly lower than normal (due to 10kg plates being smaller than 20kg ones). This makes it much harder to get into the right position to start with.

    Depending on your natural leg strength you might want to consider trying 60kg.
    Ok, thanks. Are 10kg bumper plates the same size as 20kg plates?

    Also I don't really know where to deadlift. The gym is pretty small and whenever I'm there it's usually very empty so I've not seen somebody attempt one. Would it be okay to do it at the back of the free-weights section? Only place I can think of tbh.
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    (Original post by Endless Blue)
    Ok, thanks. Are 10kg bumper plates the same size as 20kg plates?

    Also I don't really know where to deadlift. The gym is pretty small and whenever I'm there it's usually very empty so I've not seen somebody attempt one. Would it be okay to do it at the back of the free-weights section? Only place I can think of tbh.
    Yeah, well same diameter at least.

    I just find a place on the matted area. Doesn't really matter where you do it imo.

    Given you've been gyming for a bit already, what sort of leg lifts were you doing before? Leg press/extension/curls etc?
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    (Original post by illusionz)
    Yeah, well same diameter at least.

    I just find a place on the matted area. Doesn't really matter where you do it imo.

    Given you've been gyming for a bit already, what sort of leg lifts were you doing before? Leg press/extension/curls etc?
    Well I stuck to (what I now know to be) a fairly poor routine set up by an instructor at my old gym. Leg press I think I was doing 3x8 60,70,80kg on the machine - wouldn't say it was hugely challenging. But that was on a machine.

    I don't know if it's worth anything as well but I have naturally big calves/thighs etc. Not sure how much of that is muscle or whatever but thought I'd add it anyway.
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    (Original post by Endless Blue)
    Well I stuck to (what I now know to be) a fairly poor routine set up by an instructor at my old gym. Leg press I think I was doing 3x8 60,70,80kg on the machine - wouldn't say it was hugely challenging. But that was on a machine.

    I don't know if it's worth anything as well but I have naturally big calves/thighs etc. Not sure how much of that is muscle or whatever but thought I'd add it anyway.
    Ok well 80 isn't all that much on the leg press but if you think you could have done a fair bit more then just try and see.

    Deadlift is all about the set up - get that wrong and the lift will be bad. If you have the flexibility to set up on 40kg then excellent, if not try a rep on 60 and see.
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    (Original post by illusionz)
    Ok well 80 isn't all that much on the leg press but if you think you could have done a fair bit more then just try and see.

    Deadlift is all about the set up - get that wrong and the lift will be bad. If you have the flexibility to set up on 40kg then excellent, if not try a rep on 60 and see.
    Thanks for your advice.

    Similarly with OHP, should I do that in the same place as deadlift? Saw a guy doing bent over rows on the squat rack (resting the barbell on the bottom bit, parallel to the floor.
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    (Original post by Endless Blue)
    Thanks for your advice.

    Similarly with OHP, should I do that in the same place as deadlift? Saw a guy doing bent over rows on the squat rack (resting the barbell on the bottom bit, parallel to the floor.
    Deadlifts you do wherever there's a space on the floor, or on a platform (if your gym has one!). If your gym doesn't have special flooring for it, though, they won't like you dropping the deadlift - especially if there's no bumper plates (plates coated with rubber designed to bounce).

    OHP you do wherever there's a rack, or if you're feeling strong, just picking it up off the floor (or hip cleaning it up). How many racks does your gym have? This is the crucial question for whether it's acceptable to do OHP at a rack.
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    (Original post by Hype en Ecosse)
    Deadlifts you do wherever there's a space on the floor, or on a platform (if your gym has one!). If your gym doesn't have special flooring for it, though, they won't like you dropping the deadlift - especially if there's no bumper plates (plates coated with rubber designed to bounce).

    OHP you do wherever there's a rack, or if you're feeling strong, just picking it up off the floor (or hip cleaning it up). How many racks does your gym have? This is the crucial question for whether it's acceptable to do OHP at a rack.
    Ok, cheers. A bit concerned about all of the deadlift stuff but hopefully it will be okay.

    The gym is very small so there's hardly anyone in there when I go, usually at 2-3pm. When would you say is generally the quietest time?

    Well there's the squat rack and I think another rack next to it, although I'm not entirely sure what that is. Startlingly, I don't actually know... Since I saw a guy using the rack for rows today I will assume when quiet it's fine for me to use it for rows and ohp.






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    (Original post by Endless Blue)
    Ok, cheers. A bit concerned about all of the deadlift stuff but hopefully it will be okay.

    The gym is very small so there's hardly anyone in there when I go, usually at 2-3pm. When would you say is generally the quietest time?

    Well there's the squat rack and I think another rack next to it, although I'm not entirely sure what that is. Startlingly, I don't actually know... Since I saw a guy using the rack for rows today I will assume when quiet it's fine for me to use it for rows and ohp.
    Take a pic and we can explain. While you're at it, video yourself doing deadlifts (any any other movement you feel you might want some constrictive criticism form wise). It's not possible to watch yourself side on in a mirror while deadlifting/stuatting/benching etc as you'll lose the required posture - so a video is the best way to critique yourself
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    (Original post by Endless Blue)
    Ok, cheers. A bit concerned about all of the deadlift stuff but hopefully it will be okay.

    The gym is very small so there's hardly anyone in there when I go, usually at 2-3pm. When would you say is generally the quietest time?

    Well there's the squat rack and I think another rack next to it, although I'm not entirely sure what that is. Startlingly, I don't actually know... Since I saw a guy using the rack for rows today I will assume when quiet it's fine for me to use it for rows and ohp.
    Yeah, you'll be fine deadlifting, don't worry.

    Varies per gym, but general themes are early morning (if your gym opens that early) and early evening (when everyone's finished work) tend to be the busiest. Times between are varying levels of quiet.

    Boom, all the "what type of rack is this?" questions you'll ever need to know.

    Yeah, it's fine if you want to use it for rows or OHP during quiet times. Really, you have the right to use it for whatever you want, whenever you want, but people who want to squat will get annoyed, but hey, that's their own problem for not being able to ask "can I work in?" I wouldn't worry too much about "gym etiquette". It's mostly common sense.
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    Diet question:

    Does it matter whether I drink full fat or ss milk? I saw online that switching to full fat was the way to go but when I checked the nutritional info i found that protein content is virtually the same in both, just (obviously) more fat in full fat.



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    only need full fat if you struggle to get enough total calories
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    (Original post by Endless Blue)
    Diet question:

    Does it matter whether I drink full fat or ss milk? I saw online that switching to full fat was the way to go but when I checked the nutritional info i found that protein content is virtually the same in both, just (obviously) more fat in full fat.



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    Once you go full fat, you never go back, srs. I was reared on semi-skimmed milk, and the first time drinking whole milk was like drinking the nectar of the gods. Semi-skimmed tastes like **** to me now.
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    (Original post by Hype en Ecosse)
    Once you go full fat, you never go back, srs. I was reared on semi-skimmed milk, and the first time drinking whole milk was like drinking the nectar of the gods. Semi-skimmed tastes like **** to me now.
    Really? I started on ff but switched to semi skimmed because I could hardly taste the difference. I will take note this time around...


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    (Original post by Endless Blue)
    Really? I started on ff but switched to semi skimmed because I could hardly taste the difference. I will take note this time around...
    Yeah, I could definitely taste the difference. Like said above, though, the only nutritional difference is calorie content (due to fat) - if you need lots of extra calories, go whole, if not, semi-skimmed is fine.
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    (Original post by Hype en Ecosse)
    Yeah, I could definitely taste the difference. Like said above, though, the only nutritional difference is calorie content (due to fat) - if you need lots of extra calories, go whole, if not, semi-skimmed is fine.
    Thanks. I will stick to full fat as getting the required calories isn't as easy as I expected.


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    (Original post by Hype en Ecosse)
    Once you go full fat, you never go back, srs. I was reared on semi-skimmed milk, and the first time drinking whole milk was like drinking the nectar of the gods. Semi-skimmed tastes like **** to me now.
    No way. I tried full fat last year and it was soooo rich it was too much.

    Might try it again though.
 
 
 
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