DrDuktayp’s log -Strong before 50

[DrDuktayp]

Intro

I had an epiphany in June of this year at age 46 when my youngest graduated high school, I am getting fat and further and further out of shape. So, I started walking to work and researched exercise programs. I was leaning toward weights + cardio only because I thought that was what I should be doing. My friend talked me into P90X. After finishing 5 weeks I had made some progress but had lots of pain in my left shoulder. I am sure it was from the amount of pull-ups that are in the program. I had kept looking for a weight training program and found Starting Strength. I purchased the Starting Strength and Practical Programming books and decided to abandon P90X.

Weight 194
Height 5’10”
Age 46

8/1/2011
Day one of Starting Strength, finding my 5RM’s
Squats
115x5x3
Bench
135x5x3
Deadlift
135x5

Started program with the following working set weights
Squat 95x5
Press 95 <-- dropped press and bench until shoulder heals -- these hurt
Bench 140
Deadlift 135

After two weeks into the program I made Wednesday a light day and started doing RDL’s instead of DL’s. The RDL’s have really helped my flexibility over the past two weeks.

Today 9/5/11 I am going back on plan with the minor modification of keeping Wednesday’s a light day. I hope that by icing the shoulder on Press day and using a moderate amount of Ibuprofen (1 3x per day) I will be okay. If the shoulder flares up then I will substitute rotator exercises for the press and bench. Oh, I am also going to wait for my DL to be solid before I add in PC’s. So, I will do DL’s on A and B days.

I look forward to being Strong and I am getting a little stronger every day.

[DrDuktayp]

9/5/11
I was excited for today's workout as it is great to be back on plan.

Squat
45x10
62x5
85x5
109x5
132x5
160x5x3

I am so happy that I got to 160 pounds on squats.

Shouldered 235lb just to feel the weight.

Bench
45x8
84x5
101x5
118x5
135x5
125x5x2

135 felt really heavy and since I haven't been doing any upper body for a while I dropped to 125 for 2 sets. I will take it up to 130 on Friday and then maybe just do 2 to 3 pound increases per session for as long as possible.

DL
45x8
70x5
89x5
104x5
122x5
145x5

Deadlifts felt good.

All-in-all a good workout. It feels really good to be back on plan. I iced my shoulder after the workout and took an Advil. My shoulder feels okay...hooray.

[DrDuktayp]

9/7/11

I was dragging all day but as soon as I started warming up I was in the mood to lift. Today is my light day and also I added in Press but switched to dumbells for the last two sets. I may have to continue on with DB's if the bar aggravates my shoulder.

Squat
45x10
62x5
85x5
115x5x2

Press
45x8
53x5
64x5
74x5
85x5 <- this one hurt
30# DB x5x2 this can be increased if I have to continue with DB for Press. I'll also have to get some fractional weights for the 1" dumbbells if I do go that route.

RDL
45x5
70x5
85x5
104x5
122x5

Shoulder exercises LYTP all one set of 10 with 3lb dumbbells.

I am really looking forward to Friday's workout. I hope that the 5 pound gains per session will continue for a long while as I really want to get to 225 on squat before my 18 year old son visits on his Christmas break. --Better yet 315--

[DrDuktayp]

9/9/11

I got to sleep late the night before. That will be the last time I see a movie on a week night. Good movie though.

Squat
BW x10
45x5
65x5
90x5
115x5
135x5
165x5x3

Somehow I picked up an extra set of warm ups beside the body weight set.

De-racked or shouldered 255 pounds. Someday I will be able to squat that much.

Bench
45x8
85x5
100x5
115x5
130x5x3

My shoulder only bothered me moderately from about a hundred pounds on.

DL
45x8
70x5
85x5
105x5
125x5
150x5

DL felt good it was heavy but I felt I could have done more weight.

This weekend I am going to try to get enough sleep and food. Really just need to work on the sleep. I look forward to bumping squat and deadlift up another 5 pounds. 200 is coming up pretty fast at this rate.

[DrDuktayp]

9/12/11

I worked out with a head ache, I hope I'm not getting sick. I don't want to lose any of my hard earned gains regardless of how small it may be.

Squat
BW x10
45x5
65x5
100x5
130x5
170x5x3
The last set was hell but got the weight up.

Dumbbell Press
5x15
30x5
35x5x3

It sucks that I am using dumbbells for Press but it sure reduces the pain in my shoulder. Between working sets I did some shoulder dislocations with a yoga band.
DL
45x10
95x5
115x5
160x5


The DL felt really good and I actually went up 10 pounds instead of 5 this time.

[DrDuktayp]

9/14/11

Light day today so squat is a warm up and subbed in RDL for DL. These are really helping me with flexibility, I am getting the bar down much farther.

Squat
BWx10
65x5
95x5
120x5x2

Bench
45x8
85x5
100x5
115x5
135x5x3

RDL
45x5
70x5
85x5
110x5
130x5

I tracked my food today to get an idea of the calories and protein I am taking in. I increased my calories last week from about 2700 to my current 3700. My hope is that I will continue to make gains of 10 pounds per week on Squat and Deadlift and 2-5 pounds on the bench and press.

3700+ Kcals
280g Protein
109g Fat
412g Carbs

Starting weight 194lbs
After 6 weeks 200lbs

I am watching my waistline to make sure I don't get a huge gut. So far I haven't put on any inches around the waist.

[DrDuktayp]

9/16/11

I felt great today!

Squat
BWx10
45x5
70x5
105x5
140x5
175x5x3
Well the last set wasn't pretty once again there was a little knee wobble. I need to really concentrate on knees out when it gets hard.

Press
45x8
55x5
70x5
87x5x3
Hooray! I did these with a straight bar instead of dumbbells without any shoulder pain. I read about bringing grip in somewhere on here so I decided to try the bar one more time with a closer grip. 17 inches was perfect. I am thrilled as I hated doing the dumbbells.

DL
45x5
70x5
100x5
135x5
170x5

I need to work on having my chest up more. I think I will reread the deadlift section of SS and see if I can improve my form.

All-in-all a great workout!

[DrDuktayp]

9/19/11

We had horrible weather here with lots of rain and wind over the weekend. Mostly relaxed and ate a lot.

Squat
BWx10
45x5
75x5
105x5
145x5
180x4
180x1

I would have loved to done 180 with ease so I can move on. The reps I did had pretty good form- I really concentrated on keeping my knees out. Friday I am sure I will nail all 3 sets across with 180. I also got to put the bar on the pins on the last set. I did the first rep pretty solid but when I went down for the second repetition I just kept going down.

Bench
45x10
75x5
100x5
115x5
137x5x3

Only up two pounds over last workout but it was pretty challenging. I'll keep going up either two or three pounds and see how long I can improve.

DL
45x5
75x5
100x5
135x5
180x5

Wow! I grabbed the bar got all set and was shocked at how heavy it felt. I did get all five and will pull 185 on Friday. Wednesday being my light day so I can recover.

I am pretty happy with my progress. Since I have increased my calorie intake I have put on about 5 pounds. I am struggling at being okay with a little more fat during this beginner phase. I am watching my waist measurement and will see how it pans out.

Current weight 202lbs

[DrDuktayp]

9/21/11

Another light day today except for real working sets on Press.

Squat
BWx10
45x5
75x5
105x5
145x5x2

Press
45x10
50x5
70x5
89x5x3
I'll take this up 3lbs on Monday. So, happy that shoulder is still holding out and in fact is feeling better.

RDL
5x5
75x5
100x5
135x5
Concentrated on the movement and stretch on these.

Also, did a set of LYTP's no weight and shoulder dislocations with the yoga band. As long as I stay away from overhand pullups I think my shoulder will be okay.

[devilbones]

Nice job DR. What routine are you using? Is it a modified SS? Just curios as to why the light days and all. Anyway keep posting away, it looks like you are making some solid progress.