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diiimn · #1 (**permalink**) 06-25-2008, 09:25 AM

Novice Weights

Phase I

Week 1
Day 1Complete
Day 2Complete

Week 2
Day 1Complete
Day 2Complete

Week 3
Day 1Complete
Day 2Complete

Resting 1 wk

Phase II

Week 1
Day 1Complete
Day 2Complete

Week 2
Day 1Complete
Day 2Skipped

Week 3
Day 1Skipped
Day 2Skipped

Resting 1 wk

Phase III

Week 1
Day 1Complete
Day 2Complete

Week 2
Day 1Complete
Day 2Complete

Week 3
Day 1Complete
Day 2Complete

Phase IV

Week 1
Day 1Complete
Day 2Skipped

Week 2
Day 1Skipped
Day 2Complete

Week 3
Day 1Skipped
Day 2Complete

Resting 1 wk

~End

Kelly Baggett said to me that weights're superior to bodyweight so I'm gonna do this.

1st day at gym

Phase 1 Week 1 Day 1/2

Legs sore on the day after. 1st time in gym. The instructor said to go with 40 lbs for squat since it's my first time in gym making me instead of doing my 1RM for squat I settled for much less.

I don't know how much weight to put on the calf raise machine and the leg curls- ended up following whatever weight(ie just the 2 square plates) the instructor prepared for me.

*Most of the squats' form done during this entire program were not correct which is just a 1/4 squat.

Afroman · #2 (**permalink**) 06-25-2008, 09:44 AM

Quote:

Originally Posted by diiimn

Kelly Baggett said to me that weights're superior to bodyweight so I'm gonna do this.

1st day at gym

Legs sore on the day after. 1st time in gym. The instructor said to go with 40 lbs for squat since it's my first time in gym making me instead of doing my 1RM for squat I settled for much less.

I don't know how much weight to put on the calf raise machine and the leg curls- ended up following whatever weight(ie just the 2 square plates) the instructor prepared for me.

i think the instructer told you to go for less so you can get the form right as if you started with heavy weights you could mess ur back up pretty bad, and dont forget to do warm up sets working the weight up, hope you get the results you want

Varsity · #3 (**permalink**) 06-25-2008, 09:32 PM

Yea good instructor

diiimn · #4 (**permalink**) 06-27-2008, 10:07 PM

WRong gripped doing exercise

Phase 1 Week 1 Day 2/2

Deadlift was gripped wrong. 20lbs dumbbell used for weighted lunge with potentiation trick using sth around 40lbs.

diiimn · #5 (**permalink**) 07-01-2008, 09:17 AM

No school, yes VJB

Phase 1 Week 2 Day 1/2

Skipped school as I was sleepy in the morning. I decided to go do VJB in the gym during that time in the morning.

I just noticed that my 1RM was 105lbs for squat. I used that weight for my working sets.

diiimn · #6 (**permalink**) 07-04-2008, 07:44 PM

Back ache via deadlift

Phase 1 Week 2 Day 2/2

The exercises in vjb novice weights took less time than vjb bodyweight. It just took 1/2 an hour.

Deadlift feels like I'm trying to get a back ache when I'm old. The day after my back aches. I did mixed grip, used my legs to lift the bar with 1RM to the knee level then from there I used my back to pull the bar up thus fully extending my knees meaning till my whole body is straight. My back is slightly curved during the straightening above. Wrong technique?

I am sick during this session. I have a fever and vomit. I did this only after I felt I was well enough but still slightly sick, like experiencing only almost moderately painful head ache.

bluegreyhound · #7 (**permalink**) 07-05-2008, 02:54 PM

Quote:

Originally Posted by diiimn

Back ache via deadlift

Deadlift feels like I'm trying to get a back ache when I'm old. The day after my back aches. I did mixed grip, used my legs to lift the bar with 1RM to the knee level then from there I used my back to pull the bar up thus fully extending my knees meaning till my whole body is straight. My back is slightly curved during the straightening above. Wrong technique?

Wrong technique. Keep the same back alignment/angle for as long as possible from the time that you pull the bar off the floor- this should be approx when the bar clears the knees. If you have a problem it is likely that your hips rise faster than the bar i.e. you are simply standing up with the bar, hunched over in your hands. Then the lift becomes a stiff leg deadlift and the strain on your lower back is substantially more than with a normal DL. Drop the weight and work on your form.

diiimn · #8 (**permalink**) 07-09-2008, 12:28 AM

Stupid gym mate

Phase 1 Week 3 Day 1/2

All done. I was doing about the same weight as I did the 1st day of this vjb. No feeling thus no increase in strength enough to increase weight.

Finished about VJB moving along. When it was time I do my calf raise on the only calf raise gym machine, a guy was using it- he was resting between sets.

I thought it would be fine, he would not hit me or if he tried I'll get away so I gave it a shot, I tried to use the calf raise machine while he was resting. After finsihing my calf raises he went to the calf raise machine then shouted while doing his exercise on it. Later he kept shouting till I finished this gym session. I dunno why. May be cuz I used it while he was resting.

diiimn · #9 (**permalink**) 07-11-2008, 09:22 AM

That was a fast session

Phase 1 Week 3 Day 2/2

Finished the session in 1hr 15m where upper body ws4sb is included. I finished vjb in a little over 30 minutes.

From here I'll take a break for a week and for every other end of ea phase. Cuz Kelly Baggett told me to so as to avoid overtraining.

diiimn · #10 (**permalink**) 07-22-2008, 08:34 AM

Feel stronger when doing leg curls

Phase 2 Week 1 Day 1/2

Yeah. Felt stronger as I could do more weight with it, 1 additional piece of weight for the machine.