^ (this is not me, I’m a man, this picture is used in reference to the pec deck fly below)
I’ve done it. I’ve read the articles, I’ve designed a workout, and today I completed my first ‘day’.
It feels good… so good that I can’t really shake people’s hands without my hand clenching on it and having a tough time releasing.
Let me give you some background of who I am.
Year: Freshman in College (UMD)
Starting Height: 5’10"
Starting Weight: 135 lbs
Long-Term Goal: To be much bigger and to feel more confident because of it.
Short(er) Term Goal: Gain 10 - 15 lbs of muscle by the end of my first semester
How I will accomplish this:
- Stick to my workout program EVERYday
- Eat a shitload
- Visit this site and stay knowledgable
Soooo… I’m skinny as all hell. You can see that from my weight. But not only am I skinny, I’m also really out of shape. Pretty much for my entire life (until recently, and I’ll tell you why) I’ve been restricted in the activities I was allowed to do. This is because I was born with a congenital heart defect. Please don’t gasp–it’s actually not THAT big of a deal. I’ve lead a fairly normal life, I can do everything that anyone else can do, I just wasn’t allowed to be apart of a sports team that asked for that extra umph during practice–I wasn’t allowed to push myself. So, I was born with aortic stenosis (you can look it up), I had a ballon valvotomy when I was a baby which stretched the valve turning it into aortic insufficiency which I lived with the next 16 to 17 years. I had open heart surgery a month ago and Dr. Irving Shen repaired the valve. As of now I’m cleared for activity.
So this is pretty siiick.
What I ate.
Meal 1: Breakfast: eggs, 2 sausages, hash brown potatoes, 3 pancakes
Meal 2: Snack: Cashews
Meal 3: Lunch: chicken leg, beef stew, mashed potatoes, corn muffin
Meal 4: Snack: Cashews (pre-workout)
Meal 5: Snack: protein shake (post-workout)
Meal 6: Dinner: TBD
Meal 7: Snack: TBD
What I did.
Bench Press: 50x9, 40x12, 40x10, 40x8
50 seemed like a good amount for the first set; instead of subtracting 10 in the second, next time I’ll see how 45 feels since I did 12 (do 2.5 plates exist?)
Pull-Ups: 0x4, 0x4, 0x3, 0x3 and 3 assisted (a friend held my feet)
Wow I was disappointed by this. Usually I can do 10+ pull-ups (for 1 set) (pull-ups are the palm-out ones, right?) but I think because of the press I was blasted
Push-Ups: 0x10, 0x5, 0x5, 0x4
Again, a huge disappointment. I have been able to do 3 sets of 10. The only thing I can attribute my sudden lack of strength to is the previous exercises
Supine Row: 0x12, 0x12, 0x10, 0x10
These felt good in the beginning but in the last half of the 3rd set I could not bring myself all the way to the bar and did like 3/4 rows. The last set I took a break after 5 by letting go of the bar and lying there for maybe 10secs before the next 5.
Pec Dec Fly: 25x12, 25x8, 17.5x10, 17.5x7, 12.5x5
These were a little iffy. This was a machine where you rest your elbows and forearms on the pad and grip the bars (pictured). First of all, I found myself using my wrists and hands to make the two pads touch (I figure this is a no-no) and secondly something VERY strange was happening to my left shoulder when I did this. I’m not really sure what was happening but my best guess was that there was too much stress on the shoulder and it was beginning to pop out of the socket? I don’t know–all I know is it didn’t feel right.
Cable Seated Low Row: 4platesx12, 4platesx12, 4platesx12, 4platesx15
These felt good–I’ll try the 4.5 plate next week.