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Fitness
So….
Recently I’ve been trying to get significantly more fit. I did well for a while, but after vacation and a couple of other factors I’m off the train. And It’s now exactly nine months until the impending surgery. Which sucks :/ At least I know it’s coming at least. However, the best thing to do for my health is to atrophy as little as possible. Hence, It’s important I get some muscle mass. Plus I’ll be tracking lifts in this blog for the Starting Strength program. My lifts are significantly better than last time I started, but I’m still really small/light. SO here we are
I’ll be finally attending a real gym in a week or so.
Weight: 110 Pounds
Height: 5’3.5”
Lifts:
Starting:
Squat: 115 lbs
Bench Press: 65 lbs
Press: 55 lbs
Deadlift: 125lbs
Bent over rows (to be replaced with power cleans): 65lbs
Pictures (9/21)
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Goals
Name/nick
Age: || Height: 5'4" or m/cm || Weight: 110 lbs
Starting Date: 9/22/11|| Goal Date: 6/22/12
Weight goals – Dunno. At least another 30 pounds lol
Training goals – SS all the way. Get reasonable at power cleans. Ideally 2x bodyweight deadlift.
Nutrition goals – Eat tons and tons and tons and tons of food. Less wheat, unless if it gets in way of eating more food.
Misc goals -- I hope to get to a reasonable level of weight and fitness. Not going for decafchicken like awesomelooks or sjarl like beastness.
(Check out the new health and fitness forum!) http://www.teamliquid.net/forum/index.php?show_part=63
  
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Good luck, it's a tough program, I'm doing something like it for fat loss, so not following the 'eat one small planet per day' but doing the same training, going well enough for me, almost at bodyweight deadlift, which I'm happy with 
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Good luck! Just wondering how old are you? BTW i weigh the same as you and i want to put on some weight ('cept im 5'7 1/2). I'm 15, maybe we could keep up fitness log together, it always helps to have competition ^^
EDIT: o ur 17 lol. still maybe we could ^^
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Blazinghand
United States25561 Posts
Keep up the good work! Also you should call this Froadac's Fitness Flog so that it rhymes. ALLITERATES
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On September 23 2011 07:50 Blazinghand wrote:
Keep up the good work! Also you should call this Froadac's Fitness Flog so that it rhymes.
u mean alliterates
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Blazinghand
United States25561 Posts
On September 23 2011 08:05 kaisr wrote:Show nested quote +On September 23 2011 07:50 Blazinghand wrote:
Keep up the good work! Also you should call this Froadac's Fitness Flog so that it rhymes. u mean alliterates
Duly noted. I have edited my post appropriately.
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Looking a lot better than before! Keep it up Froadac!
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keep it up, it shows! just be careful with injuring yourself
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Very unbalanced program you have here.
Where are exercices for you shoulders, arms (biceps/triceps) and back( if you remove bent over rows as you said) and abs ?
Dont you have a coach at your gym that can help you to create a good and balanced program?
Good luck anyway.
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On September 23 2011 08:37 gds wrote:
Very unbalanced program you have here.
Where are exercices for you shoulders, arms (biceps/triceps) and back( if you remove bent over rows as you said) and abs ?
Dont you have a coach at your gym that can help you to create a good and balanced program?
Good luck anyway.
The press (shoulder, triceps)
Bench press (shoulder, triceps, some bicep)
Deadlift (back and abs)
Squat (abs, legs, back)
Who needs biceps anyway? his arm will grow from benches/presses and his bicep will look bigger anyway :p.
I know u won't make the mistake, but sticking to a good program written on a book (Starting Strength, power to the people) always delivers. Most gym trainers are only good for form questions, and even then, I wouldn't trust them so much.
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What press? legs press? military press?
Also bench press doesnt train biceps at all and deadlift trains legs/lower back and who work his back by doing squats? What you wrote just doesnt make sense.
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On September 23 2011 08:37 gds wrote:
Very unbalanced program you have here.
Where are exercices for you shoulders, arms (biceps/triceps) and back( if you remove bent over rows as you said) and abs ?
Dont you have a coach at your gym that can help you to create a good and balanced program?
Good luck anyway.
He actually has a phenomenally balanced program as noted above. Powercleans are easily one of the best ways you can build your back muscles. Specific ab excercises are unnecessary, the compound lifts such as press, deadlift, and squat all require great core strength.
On September 23 2011 09:02 gds wrote:
What press? legs press? military press?
Also bench press doesnt train biceps at all and deadlift trains legs/lower back and who work his back by doing squats? What you wrote just doesnt make sense.
Your biceps do get activated in bench, not as much as chest/triceps/shoulders. If you missed the pictures, froadac has things a lot more important to work on then pretty biceps. After he builds up some strenght on SS he can incorporate pull ups. Military press is universally referred to as press. Squats work your back quite a bit if you're doing them properly as your back muscles have to keep your back up and back squats do activate the entire posterior chain.
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Plus a lot of SS variants have chins and pull-ups in them as decaf mentioned, so biceps get targeted very well that way.
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You're talking about lower back i'm talking about back and if press means military press yes his program is slightly more balanced but still it's far from perfect. And doing powercleans isnt a good idea for beginners at the first place, even with very light weight.
edit: and no benchpress do absolutely nothing for biceps, it's physically impossible to use you biceps by doing benchpress.
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1) Talked to physical therapists. All said it would be great for core and back strength. Which is REALLY what matters in terms of long term health. I'll start over after the surgery, but right now focus is to build up muscles along spine. Because basically all the muscles in my thoracic and cervical reason will be stripped and reattached in 9 months.
I am doing a bunch of stretches via PT. Also a couple isolated lower abdominal and cervical spine exercises. And lat pulldown sorta stuff with a band (still really low weight)
I will actually probably be doing low intensity rows + pc. And maybe not even PC. It's to be dcided.
Went to PT for last time in 3 months today. She said I'm making good progress, and cleared me for SS.
She said I just need to be careful with military press. I need to keep good form (back engaged, etc, but that goes without saying)
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On September 23 2011 09:13 gds wrote:
You're talking about lower back i'm talking about back and if press means military press yes his program is slightly more balanced but still it's far from perfect. And doing powercleans isnt a good idea for beginners at the first place, even with very light weight.
edit: and no benchpress do absolutely nothing for biceps, it's physically impossible to use you biceps by doing benchpress.
Any concentric motion of your arms activates your biceps. This happens when you bench. Also see note about pull ups which are in variants of SS which hit your back/lats/traps/biceps.
Your traps and upper back are activated when you pull the bar off the ground in a deadlift, and much more in a powerclean. The overhead press also activates your back/lats/traps when you lock it out in the overhead position.
There is absolutely no reason a beginner shouldn't learn the powerclean.
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Next time you bench ask a partner to touch your biceps, it will be completely flabby. As i said it's is physically impossible to use your biceps by doing benchpress because if you tighten them you can not extend your arms.
Same with overhead press, your lats will not be involved, the lats are used to do the opposite movment.
And i wouldnt recommand powerclean to someone who has no core strenght as it will lead to injuries.
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I've been doing PT for core strength for 4 months. I did this same routine (-PC) about 3 months ago. Started two weeks ago.
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Honest to God, you can squat more than most guys I see in the gym lol, keep it up! :D
On September 23 2011 09:40 gds wrote:
Next time you bench ask a partner to touch your biceps, it will be completely flabby. As i said it's is physically impossible to use your biceps by doing benchpress because if you tighten them you can not extend your arms.
And i wouldnt recommand powerclean to someone who has no core strenght as it will lead to injuries.
What he's doing works, just trust in that.
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On September 23 2011 09:40 gds wrote:
Next time you bench ask a partner to touch your biceps, it will be completely flabby. As i said it's is physically impossible to use your biceps by doing benchpress because if you tighten them you can not extend your arms.
Same with overhead press, your lats will not be involved, the lats are used to do the opposite movment.
And i wouldnt recommand powerclean to someone who has no core strenght as it will lead to injuries.
Its impossible to retract your arm without using your bicep. You retract your arms to lower the bar in a bench press. To test this, hold your arm as if it was at the bottom of a bench and press against a wall and feel your bicep. If it is not flexed you probably have some nueromuscular issues you should have looked at.
As you lock out an overhead press, you should be using your lats/traps/back muscles to "stretch" the bar over head, which becomes more true the farther back you hold the bar.
There is a small % of men in the world i wouldn't trust to practice a 45 pound powerclean, especially if that person is on a plan like Starting Strength, like froadac is, he is perfectly fine.
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So... in any case I'll try to update weekly.
With pictures lifts etc.
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oh wow i missed this blog. good luck froadac )))
also ignore gds!
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Go Froadac!!! You are gonna get hella buff!
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On September 23 2011 09:40 gds wrote:
Next time you bench ask a partner to touch your biceps, it will be completely flabby.
Decaf's biceps? Flabby? Psh. You obviously don't know Decaf.
Keep it up Froadac. gds is giving you some bad advice but you know you're on the right track.
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I look forward to seeing your progress cutie!
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On September 23 2011 09:02 gds wrote:
What press? legs press? military press?
Also bench press doesnt train biceps at all and deadlift trains legs/lower back and who work his back by doing squats? What you wrote just doesnt make sense.
Muscles involved in the deadlift: Lower Back, Calves, Forearms, Glutes, Hamstrings, Lats, Middle Back, Quadriceps, Traps.
Squat: Quadriceps, Calves, Glutes, Hamstrings, Lower Back.
And if you say Power cleans only work the lower back I take it you haven't seen Decaf's back lol.
Keep up the good work Froadac
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Thanks.
I'm going to the gym today to try and get them to lower their up front membership fee. It seems highly negotiable.
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EPT![[image loading]](http://i.imgur.com/ML945.jpg)
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