Thinking about this for 33years

BadCharlie

Male, 33 years old, 6'1, current weight 204pounds.

I have always wanted to do weights but at long last i have got around to doing it. I started all this early september with a bench and 20kg dumbell's. Since then i have got my self a Rack + a 5foot and 7foot bar along with 140kg of weights. Along with a rowing machine and treadmil from way back my home gym is complete "for the moment"

I used to train 6 days a week but stopped all this 9 years ago.

Goal, to get fit & get stronger/tone up.
Im happy with my current weight to be honest. If i put on some or lose some i dont mind.

Doing this thread, to keep record + motivation.

BadCharlie

22nd OCT

Bench Press
51kg 3x5 PB

Squat
57kg 3x5 PB

Deadlift
75kg 1x5 PB

At the moment im doing the starting strenght program. Looking at other peoples logs i do feel like a weekling :P

Before i started training early sept, i had a few problems with my arm before i even hit some weights "Tennis Elbow + inflamed wrist" 2 months on my wrist is good but elbow is still bad.

BadCharlie

24th Oct

Squat
67kg 3x5 PB

Overhead Press
37kg 3x5 PB

Bent Over Rows
47kg 3x12 PB

I would like to do Power Clean, but as a newbie im finding it hard to do them. Also chin up's ect but these cause my arm to much pain.

BadCharlie

26th Oct

Squat
Bar 1x5
47kg 1x5
67kg 1x5
71kg 3x5 PB

Bench Press
Bar 1x5
51kg 1x5
52kg 2x5 PB

Deadlift
Bar 1x5
45kg 1x5
85kg 1x5 PB

Im not sure how far i can go on either squat or Deadlift. But hope to find my max weight i can lift in the next week or 2, just taking it easy as its all new to me. My Bench Press + Overhead Press im at my max.

Antisocialiser

Hey Bad Charlie glad to see you've seen the light! Just a thought from a fellow noobie: you may want to decrease the increments you add each week as the program is about keeping linear progression going for as long as possible. Also as a beginner the chances are you need the practice for your technqiue. Just a thought

BadCharlie

Hi and thanks for the Advice.

I have watched lots of You tube movies lol :P... on how to lift ect + have print outs... and did about 2 weeks of prac before i started to lift anything heavy. In them 2 weeks i worked on how to do it corectly. Not saying i have mastered the lifts but was thinking to go back to the videos and watch them again to see that im following the instructions.

I will slow down on increasing the weights jumps. The deadlift i have to say i found hard at 85kg's and the squat 71kg felt good a little bit of burn on the 5th rep each time.

BadCharlie

28th Oct

8min warm up on rowing machine

Squat
Bar 1x5
47kg 1x5
57kg 1x5
67kg 1x5
71kg 3x5

Overhead press
15kg 1x5
25kg 1x5
35kg 1x5
37.5kg 3x5 PB

Bench Press
47kg 1x5

Bent over lats
37.5kg 3x12

5min cool down on rowing machine followed by stretching.

BadCharlie

31st Oct

8min warm up on rowing machine

Bench Press
47kg 1x5
52kg 3x5
53kg 1x5 PB

Squat
Bar 1x5
47kg 1x5
61kg 1x5
71kg 3x5
75kg 3x5 PB

Deadlift
37.5kg 1x5
77.5kg 1x5
87kg 1x5 PB
91kg 1x5 PB

5min rowing cooldown + stretching after.
Good work out im happy with it, body feels wrecked now.

BadCharlie

2nd Nov

Warm up 8min rowing + stretching after

Bent Over Rows
37.5kg 3x12

Overhead press
Bar
37.5kg 3x5
38.5kg 3x5 PB

Bench Press
Bar
47.5kg 3x5
51kg 2x5

Squat
Bar
51kg 1x5
61kg 1x5
71kg 3x5
75kg 3x5

Cooldown 5min rowing + stretching after

BadCharlie

5th Nov

8 Min warm up rowing + some stretching

Squat
Bar
47kg 1x5
57kg 1x5
67kg 1x5
77kg 3x5 PB

Bench Press
Bar
47kg 1x5
52kg 2x5
54.5kg 3x5 PB

Overhead Press
25kg 1x5
35kg 3x5

Deadlift
Bar
35kg 1x5
75kg 1x5
85kg 1x5

5 Min warm down rowing

BadCharlie

8th Nov

8min rowing warmup + stretching

Bench Press
Bar
47kg 1x5
51kg 1x5
55kg 3x5 PB

Overhead Press
Bar
35kg 2x5
40kg 1x5 PB could not do any more sets bench press took it out of me

Squat
Bar
47kg 1x5
67kg 1x5
77kg 1x5
87kg 2x5 PB Had a little bit of pain in one knee so stopped.

5min Warm down with rowing + stretch
Did some foam rolling later on

BadCharlie

9th Nov

20min run with lots of Stretching + foam rolling

BadCharlie

10th Nov

10min warm up rowing + stretching

Squat
Bar
47kg 1x5
67kg 3x5
77kg 2x5 Did not want to go any more today, just in case i would cause pain in knee again but all seemed fine.

Bench Press
Bar
47kg 2x5
51kg 2x5
55kg 3x5

Dead Lift
Bar
45kg 1x5
65kg 1x5
85kg 1x5
95kg 1x5 PB
100kg 1x5 PB

100kg feels so heavy, bar almost fell out of hands on the last 2 reps..

5min warm down with rowing + stretching, will do some foam rolling later on.

BadCharlie

12th Nov

10 Min rowing with stretch

Squat
Bar
47kg 1x5
67kg 1x3
77kg 1x3
87kg 2x5

Overhead Press

Bar
25kg 1x5
30kg 1x5
35kg 1x2
40kg 2x5
38.5kg 1x5 (had to go back was to tired)

5min warm down with rowing
Some chin ups and stretching and left it at that. Pain still in my knee when i go over 80kg's

BadCharlie

14th Nov

20min rowing warmup + stretching

Bench Press
Bar
47kg 1x5
51kg 1x5
55kg 3x5

DeadLift
38.5kg 1x5
65kg 1x5
80kg 1x5

Bent Over Rows
45kg 5x to fail

5min rowing warmdown + stretch

Later that night 25min running

BadCharlie

Weight 208pounds, have added 9pounds in almost 3months of training. And body looks much better.

17th Nov

10min warmup rowing + stretching

Dumbell Bench Press
Bars
22kg 1x8
27kg 3x12
27kg 1x10
27kg 1x6

Squat
Bar about 20times
47kg 2x5
not pushing it any more for a while just dont want to cause pain.

Deadlift
45kg 1x5
85kg 1x3
95kg 1x2
100kg 1x5
105kg 1x5 PB

Did some chin ups + kickers, wanted to change my workout a bit and as im not doing much squating.

5min cooldown rowing.