(or girlfriend - we do not judge).
Me: 27 years old, 6ft tall, too many lbs/kgs (haven’t weighed in a long time - will soon). On again/off again lifter for many a year, aiming to make it stick this time. I have an eight month old daughter now and must be built enough to intimidate all future boyfriends when the time comes. Apart from that, my other, general, goal is to just be better - stronger, bigger, better conditioned, look better naked (and frankly, in clothes). Vague I know - I don’t think I’m in a position for specific/short term goals yet - other than to lift at least 2.5kg more for each main lift than I did last time out.
How will I get there - my schedule/commitments limits me realistically to 3 days per week for an achievable long-term commitment - starting strength for now and then probably Texas Method once I stall.
Anyone who wants to keep me honest/critique my routine/progress/hurl friendly abuse is welcome to do so.
That’s a lot of words, now some work outs:
10/2/19 Starting Strength Day 1
Squat - worked up to 55kgx5 called that work weight and did 3 sets
Bench - up to 40kgx5 - 3 sets
Deadlift - up to 95kg - 1 set
Quite humbling giving I could lift a fair bit more last time I was in the gym (years ago, I admit). Nothing stellar then but much more. Something to work back to.
17/2/19 Starting Strength Day 2
a week between sessions as I was abroad visiting relatives (was due to get up at 6am on the day we flew to sneak a session in but my daughter marked the occasion with her worst night of sleeping ever so decided against it).
55x5x3 (felt heavy enough so decided to stick with the same work weight as last time given the 1 week gap)
worked up to 35x5x3 for work sets
worked up to 30x3x5 for work sets - focusing on form
A rather humbling attempt at some band assisted chins:
purple plus red band (2nd and 3rd smallest) x 3
blue band (largest) x 5 - I then got stuck trying to get back out of this as it needed most of my bodyweight to push it down. Then the damn thing flung of my foot and caught my right thumb on the way up, spraining it. Still bruised and swollen. As I wrote in my note book 'lose some god damned weight)…
19/2/19 Starting Strength Day 3
60x5x3 - the 55kg felt light so went for a 5kg jump. Last rep of last set a little slow so 2.5kg jump next.
45x5x3 - again last working weight felt light so went for it
100x5 - felt good, will take a view based on how I feel next time out but will probably shoot for 105
Pull-up grip, using power rack
Bar at pin 12x8x2
Bar at pin 11 (basically the lower the pin the higher the angle) x8 (felt tougher - will shoot for 3 good sets of 8 at this height and then move down)
Conditioning - Incline Treadmill Sprints
20% (max incline) 1 min warm-up walk and then 15s sprint 45s rest at following speeds:
6 (doesn’t state whether kph or mph) x1
6 Total (accidentally hit the emergency stop on the last one and didn’t have the patience to wait for the incline to reset so left it there).
Will aim to progress the sprints by: hitting 10 reps of speed 8 x 15s/45s rest; reduce rest to 40s/increase work to 20s; progress to 20 reps total; then start adding speed).
Next session will be tonight. First full afternoon alone with the baby ahead of my wife going back to work on Monday first, so off to a soft play centre now.