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Thread: Bob's Log

  1. #1
    Join Date
    Nov 2017
    Location
    Oregon
    Posts
    29

    Default Bob's Log

    • starting strength seminar april 2024
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    Bob the Mullet
    Age 31
    Height 6’0”
    Weight 240ish

    Lifetime Injuries
    Injured my right shoulder twice doing bench press. Cause - bad technique, peer pressure 2007
    Right knee hurts below patella when I run. Cause – Skateboarding. 2010
    Posterior forearm muscles have a lot of scar tissue. Cause – Being a heavy equipment mechanic. 2013

    Personal Records (what I can remember)
    Bench 245 for reps (2006)
    Ran a Marathon (2008)
    Deadlift 315x1 (2008)
    DB Curl 60 for reps (2009)
    Squat 225x10 (2014)
    Weight 180 (2004, 2006, 2008)

    I was in good shape until 2010. During the last six years I have not taken care of myself. Got fat. Picked up smoking. Hurt my forearms.
    In 2017, I went to physical therapy for months. Forearms were not cured, but are much better. My right shoulder feels the best it has felt in ten years. I also quit smoking.

    On October 14th 2017, I finally felt totally disgusted with my body and made a decision to stop being fat and weak forever. God willing, by October 2018, I will be deadlifting 405, squatting 315, and closing in on 315 in bench press. We’ll see what can be accomplished. At first, I could only workout for about ten minutes. Each new exercise made me exceptionally sore.
    Incline Bench – 65
    Squats – 45 (I could barely walk out of the gym after just repping the bar)
    Deadlift – 65
    DB Curls – 25
    Nutrition – Cheeseburgers and Taco Bell.
    Weight – 238

    Early November – Because of my knee pain during squats, I started doing research on the internet. I kept seeing Mark Rippetoe’s name, so I watched a few of Mark’s videos and ordered Starting Strength.
    Weight – 253 (I gained a lot of weight, new PR)

    On November 6th, I received Starting Strength. I decided to practice technique for a week before putting up more weight.
    Incline Bench – 135x5
    Squats -135x5
    Deadlift -135x5
    DB Curls – 40x5
    Nutrition – Still eating Five Guys and McDonalds. Post: Whey in milk
    Weight – 248

    On November 11, I decided to keep track my life in an Excel spreadsheet. Nutrition, lifts, sleep and other life goals. I dusted off Arnold’s bodybuilding book and studied his nutrition plan. I researched calorie counts. According to a table on the internet, a 250lb male doing moderate workouts needs 3000 calories a day to maintain 250lbs. I decided to put myself in a 1000 calorie deficit to lose weight. I figure that I should weigh around 200 by the end of the April 2018. I’m allowing myself one beer a week.
    Weight – 248

    On November 13,
    Incline Bench – 135x5x5
    Squats – 135x5x5 (Knees don’t hurt during squats. Thank you Mark)
    Deadlift – 135x5x5
    Nutrition – 1800 healthy calories. 64 oz of water. Post: Whey, creatine
    Weight – 247

    On November 14,
    DB Curls – 50x5
    Skull Crushers - 60x5
    Nutrition - 1800 healthy calories. 96 oz of water. Post: Whey, creatine
    Weight - 245

    On November 15, I felt great, and decided to put up more weight.
    Flat bench – 185x5 (shoulder hasn’t felt this good since 2007. PT really did work)
    Squats – 185x5
    Deadlift – 185x5
    Press 85x5 (first time)
    Nutrition – 1620 calories, 110 oz of water. Post: Whey, creatine, two Advil, two Tylenol.
    Weight – 243

    On November 18, despite having a head cold, the weight feels light, so I added weight incrementally.
    Squat – 225x5
    Press – 135x3
    Flat bench – 195x5
    Deadlift 265x3
    Nutrition – Bacon cheeseburger. One ale. 650 calories of healthy food. Post: Whey, Creatine, two Advil, two Tylenol. 128 oz of water.
    Weight - 242

    On November 20th, I’m going to see if I can do the same weight across three sets (excluding DL).

  2. #2
    Join Date
    Mar 2013
    Location
    Walled Lake, Michigan
    Posts
    6,681

    Default

    Is Mark a SS coach? If so see him some more. If not find a SS coach or go online. What the heck is a skull crusher?

  3. #3
    Join Date
    Oct 2017
    Posts
    7

    Default

    A skullcrusher is a triceps extension. People typically do them lying on a bench with an ez curl bar.

    It’s just an assistance exercise and not part of the novice LP.
    Last edited by jwardlsu; 11-19-2017 at 03:05 PM.

  4. #4
    Join Date
    Mar 2013
    Location
    Walled Lake, Michigan
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    Default

    Is Mark a SS coach?

  5. #5
    Join Date
    May 2010
    Location
    Murphysboro, IL
    Posts
    726

    Default

    Quote Originally Posted by carson View Post
    Is Mark a SS coach?
    Quote Originally Posted by BobtheMullet View Post
    I kept seeing Mark Rippetoe’s name, so I watched a few of Mark’s videos and ordered Starting Strength.
    Looks like it to me.

  6. #6
    Join Date
    Mar 2013
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    Walled Lake, Michigan
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    They say that we lose the old brain cells as we get older. Sorry.

  7. #7
    Join Date
    Nov 2012
    Posts
    159

    Default

    Welcome, and wow, look at that weight coming off. Nice.

    I'll be creeping on your log since we're about the same height and weight. Since you're 3 years younger than me, and considering your previous PRs, I fully expect you to surpass me in short order. Good luck on the 315 bench goal. I'll be rooting for you!

  8. #8
    Join Date
    Nov 2017
    Location
    Oregon
    Posts
    29

    Default

    Monday, Nov 20, 2017
    245x5x3 deadlift
    225x5x3 squat
    185x2 incline bench
    145x5x3 incline bench
    Weight 243
    Headache, cold, tired, did it anyway.

    Thank you for the responses.

  9. #9
    Join Date
    Mar 2013
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    Walled Lake, Michigan
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    Default

    Deadlift is 5 x 1 if you are following the program.

  10. #10
    Join Date
    Nov 2017
    Location
    Oregon
    Posts
    29

    Default

    starting strength coach development program
    Ya, I forgot that when I was in the gym. Hopefully, tomorrow will be fine.

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