CrazyBlue's Newbie Lifting Log

[CrazyBlue]

Level: Complete newbie

Background : 1.7m, 61.5kg skinny ectomorph with a belly. Came across a friend's suggestion to google StrongLifts 5x5 to lose belly fat AND gain weight and I spent a day reading and watching movies. Intrigued, I finally decided to start.

Objectives and Motivation:
- Lose belly fat (unhealthy to have for a skinny person like me)
- Put on some shoulder width (got my mom's genes for narrow shoulders)
- Learnt that weight training is good for knee and back problems, when properly done.
- Get strong healthy!

Session #1:
8 Jun, Sat : Went to ClubFit @ Tampines without a clue. Not daring to step up to the big boy's game and since SL requires us to start on an empty olympic bar, I went to take the short bar with the lightest weight. It was a joke session really, I only found out later the empty olympic bar is still much heavier. I found myself exhausted from the new squat movements I couldn't lift the empty olympic bar...maybe I just didn't try hard enough.

So I did 5 sets of Squats, Bench Press, Rows with the wrong weight. Great!

To my horror, because I've never done barbell squats in my life, my quads ACHE like mad. Each step was agonising and stairs were the bane of my life. Coupled with the fact that I'm not sure if I can take on an empty olympic bar, I didn't do Session #2 on Monday, but on Thurs, when my thighs finally recover.

Session #2:
13 Jun, Thurs : ClubFit at Hougang.

Today I finally take on the empty Olympic bar proper. Was kind of pai seh to ask the guy at the rack to spot for me, I'm thankful for his help, since I was completely new.
20kg Squat - 5,5,5,5,5
20kg OHP - 5,5,5,3,1
25kg Deadlift - 5

My left knee was clicking all the way (bad knee from basketball) the spotter asked, "is that your knee clicking?" - LOL. Failed at the OHP - was trying to feel the balance of the movement and my tiny arms are shakey. By the 4th rep I couldn't complete and 5th set it went to failure. Can't believe I failed on 20kg.

-My quads ache like mad again!!-

Session #3:
17 Jun, Mon - Workout A (Tamp Gym)
Finally decided enough rest, time to do Workout A on proper weights.

Came with a mission, to do 22.5KG Squat, Press, Rows. Went straight to the squat rack and waited for my turn. Tested the Olympic Bar ... strange, it feels much heavier than the one in Hougang (I think it's just me.)
This time, the squats - no clicking sound on my left knee! Hope it grows stronger over time. Couldn't find 1.25kg plates I think I took 2.5kg ones, so I ended up doing 25kg squats instead.

Press - found the 1.25kg plates, queued up, and did 5 sets. All the time the barbell felt kind of shakey. Only did machine assisted presses and dumbells, the benchpress at 22.5kg felt very different "Wobbly". I guess initial stages my body needs to master balancing of free-weights?

Rows - Couldn't get an olympic bar for this one, settled for a normal barbell 25kg (not sure what the weight of the barbell alone is).

I would say session #3 felt like the actual start of the SL programme...

Squats - 25kg
Press - 22.5kg
Rows - 25kg + X?

I sincerely hope my quads don't ache so much so I can do Session 4 on wednesday! I think it's going to be an epic journey ahead =)

 

[CrazyBlue]

Diet:

I have difficulty eating a lot, gets full easily. Since I don't do, and don't know how to do calorie counting, I just eat as per how I normally eat. Making it simple,

Breakfast (bread, coffee)
Lunch (CaiFan, 2 meat 1 veg)
Dinner (CaiFan, 2 meat 1 veg)

Used to "random weight training" between lifeguard training during uni and drank whey, caused outbreaks. Face totally cleared after I stopped, not sure if I wanna do whey again.

Got some milk, but I don't think I can do GOMAD either. Maybe just 500ml max in one sitting. Lactose Intolerant too.

How how?

Previous attempts at looking more muscular resulted in a max 2 months inconsistent gymming and only doing bicep curls with dumbbells, triceps and lat-pull downs. After year 3 I stopped physical activies and lost major gains and strength. This time it's gotta be different!

 

[hiei02]

was at this stage last year in may. will gladly advise you if you have any noob-ish questions abt SL5x5 since I too, was fumbling my way around before things went on track.

good luck!

 

[frostbyte88]

Youre eating too little. Dont drink milk if youre intolerant. If you are unable to eat a lot in one sitting, spread it out across 5-6 meals for now. Take calorie dense foods such as nuts as snacks.

If you need some help(since im still on holiday) on your lifts, i can assist you if you make an appointment, just send me a message. I live in the east too.

 

[CrazyBlue]

Thanks for the helpful gestures, makes me feel omphs.

tmr is session 4, deadlifts. Maybe the next round of deadlift might need some help

 

[CrazyBlue]

I missed wednesday's training. Felt so pumped up on tuesday but on wednesday DOMS set in.

Is it okay to do SL 5x5 but missing a day? My body seems to recover slowly.

Session #4:
20 Jun, Thurs : ClubFit at Hougang.

27.5kg Squat - 5,5,5,5,5
20kg OHP - 5,5,5,5,5
30kg Deadlift - 5

Thought I was gonna stall on OHP. Phew, pass. I feel more stable now doing the exercises (it's not heavy but...just felt shaky previous session)

edit - I measured my weight after the exercise:

63.5 KG

Did I just put on 1KG of weight in one week?

 

[CallmeZen]

Hey! I think we could probably train together in the future if you don't mind. I'm always gym @ hougang too.

 

[liftstrong]

if you have a belly. you're not an ectomorph. just skinny fat.

 

[hiei02]

I missed wednesday's training. Felt so pumped up on tuesday but on wednesday DOMS set in.

Is it okay to do SL 5x5 but missing a day? My body seems to recover slowly.

Session #4:
20 Jun, Thurs : ClubFit at Hougang.

27.5kg Squat - 5,5,5,5,5
20kg OHP - 5,5,5,5,5
30kg Deadlift - 5

Thought I was gonna stall on OHP. Phew, pass. I feel more stable now doing the exercises (it's not heavy but...just felt shaky previous session)

edit - I measured my weight after the exercise:

63.5 KG

Did I just put on 1KG of weight in one week?

you can try resting another day but all in all, 3 times a week to keep up the intensity and the weight incrementals.

the soreness is normal for the first few weeks of the program, like any other programs too. but if it persists, you may not be eating enough.

 

[CrazyBlue]

Hi bro Zen - sure that sounds great!

liftstrong - if not that's awesome. Wanna get out of skinnyville and lose that tummy. I took week 1's picture maybe can post. Shy though..

hiei02- thanks ill try to stick to it as close as I can, starting to drink at least 2 cups of milk a day but for a small guy like me - feels bloaty. Maybe weight gainer or a better protein shake

 

[frostbyte88]

I have a bottle of lactase pills(unopened and sealed) if you'd like to try it out. Now Foods, Dairy Digest Complete, 90 Vcaps - iHerb.com


Taken from Wiki:

Lactase is an enzyme produced in the digestive system of infants and some, mostly European, adult humans. Lactase is essential to the complete digestion of whole milk. Lactase breaks down lactose, a complex sugar which gives milk its sweetness. Lacking lactase, a person consuming dairy products may experience the symptoms of lactose intolerance.[1] Lactase can be purchased as a food supplement, and is added to milk to produce "lactose-free" milk products.

 

[CrazyBlue]

Hi bro frost, I just tried diaryfarm last 2 days. No LS! Used to drink HL, cmi. Starbucks whipcream, cmi.

2 L in 3 days, I think if I can keep this up, I can bulk in progression!

Looking at protein shakes, but a little afraid of acne breakout from last time.

Thinking of shipping from amazon, I read around here maybe the syntax 6 or gold standard?

Got promo: Amazon.com: Optimum Nutrition 100% Whey Gold Standard, Double Rich Chocolate, 5 Pound: Health & Personal Care

I'll just post my week 1 photo now. No shame/pain no gain:

Tiny frame, narrow shoulders. Wrists are at 16cm.
170cm//62.5 KG (last measured 63.5 but i don't trust it.)

Wonder what's my bf % ... 35?

 

[bikermice]

Just skinny fat and not ectomorph. I used to be 55kg at 173cm. U just consistant and progressive training and eat right

 

[CrazyBlue]

Hmm something else than..

Session #5 - Hougang Gym
Saturday.. 22th?

Squats 30kg 5,5,5,5,5
Bench P 25kg 5,5,5,5,5
Rows 30kg 5,5,5,5,5

Decided to skip rows to 30kg cause of the height. 5kg plates already tiny.. Feels light but when I attempt proper form feels darn shag. Think I'll need help on this before I hurt my lower back lol.

2 weeks into SL, liking the pump, feels like I can add more but I'll stick to the programme!

 

[abpsoln]

what kind of lifting is required.

 

[CrazyBlue]

Without starting another thread can I ask,

Did my research and asking around came up to -
ON Gold Standard, or
Dymatize?

All the local online stores all Out-Of-Stock, like, no stock everywhere? How long is a reasonable wait for stocks come in?

My GNC shaker MIA also, and I think it stinks...whey generally smells like puke? Or was it GNC whey only. Might get a new one.

-----------------------------

Btw the advices on eating more is spot on.

Maybe it was eating more, drinking more milk or getting acclimatized to the routine, more rest (i don't know the real reason) my quads don't ache like I can't walk the next 2 days.

Don't feel the pump on my upper body though, especially the bench press. Can I skip weights to slightly..heavier the next session? Say, 30kg? or Include pushups and pullups? or..stick to the programme?

 

[hiei02]

i can't say for dymatize but i'm taking ON (which isn't too cheap) but it works for me so i'm sticking to it. i get it from fitlion.com which is generally recommended around here. i think they had a small shipment in but the main shipment should be coming next month. then you'd probably need to chop chop because stocks run out pretty quickly.

my 2 cents on shakers, try not to get those with lotsa small hard-to-reach niches becoz if u leave them uncleaned with whey stains, those will stink up really badly. i have the GNC shaker as well and don't really fancy it. the small ON shaker bottle from fitlion works for me coz its open and easily washable.

it's fine if you wanna make the jump to 5kg instead of 2.5kg. but just be mindful that its all about balance and form at the start of your bench pressing career. you may wanna double check on your bench press form?

 

[Metalsubzero]

I think u can get a shaker with a blender ball.. I have 2 shakers, one from fitlion which has the removable mesh (or watsit called?) which is ok.. The other one I got from iherb with the blender ball works better for me tho.. Dont bother with the ON bottle from fitlion, my fren has it and the mesh is not removable.. Whey seriously stinks if u leave it unwashed so wash it right after u finish ur shake..

If u think u can increase ur weights by 5 kg without compromising your form, why not? But always remember form is the most important.. Starting with lighter weights and sticking with the progression plan might be a lil frustrating in the beginning but it does help with you gettin a proper form..

 

[CrazyBlue]

I'm 64.1 kg, that's almost 3kg in 3 weeks.

Session #6 - Hougang Gym
24 Jun, Mon

32.5kg Squats - 5,5,5,5,5
22.5kg OHP - 5,5,5,5,4
35kg Deadlift - 5

Seems like Overhead Press is my weakest lift, did an empty bar 1 set of warm up. Got distracted and lost count in the middle so I'm not sure if i did 5,5,5,5,5,4 or 5,5,5,5,4. Will stick to 22.5kg next round. Anyway to improve this?

 

[CrazyBlue]

hiei02, Metalsubzero, thanks, noted taken on the shaker and the weight increase.

I have a problem though..actually 2

- I feel my lower left back pain. I used to have it once in a while but it recurred after session 6. Deep muscular pressure relieved it but still mild. Small issue, I hope building up my core will eventually solve this problem.

- my left shoulder, I did the impingement test (left arm over right arm raised to face) and I didn't feel pain, but it's "clicky". Always suspected my left arm off-aligned and I could hardly do lateral raises with dumbbells.

today 2 days after session 6 it feels... sore//weak//hot and certain angles feels just weird. I don't know if it's just regular muscle aches or I aggrevated something. pain isn't crazy sharp

gonna still do session 7 tomorrow and monitor. and so i heard aldrin's..good.

edit - I also suspect that machine bench press I used to do in the past can seriously screw up the rotator cuff.