T Nation

Bandana's Training Log


#1

Here is my training log. All comments and tips are welcome.

Stats 1.1.2009 - 9.1.2009:

Age: 19
Height: 5'9

Training experience: Started training 1.1.2009

Training programs used:
Starting strength 1.1.2009 - 3.1.2009
Huge in a hurry (Chad Waterbury stuff) 3.1.2009-9.1.2009
5x5 Intermediate (in use, Week 2) 9.1.2009-

Weight:
149 lbs ~12%BF - 1.1.2009
165 lbs ~10%BF - 9.1.2009
166 lbs ~10%BF - 9.6.2009 (Total weight gained since 9.1.2009: +1.5 lb)

Lift stats from 1.1.2009:
Bench: 5x125
Deadlift: 5x180
Squat: 5x145
Press: 5x75

Lifts stats from 9.1.2009:
Bench: 5x165
Deadlift: 5x260
Squat: 5x225
Press: 5x115

Lift stats now:
Bench: 5x
Deadlift: 5x
Squat: 5x
Press: 5x
(Loading phase, new PR's on Week 5)


I have started to do Bill Starr 5x5 Linear Version for Intermediate Lifters now.


About my diet. I am using Carb cycling, using two high days (Mon/Fri), two medium (Wed/Sat) and three low days (Tue/Thu/Sun) what are my non-workout days, I usually do some intervals or light cardio on those days.

This how my Low carb day looks like, Only difference with Medium and High carb day is that I consume more carbs with the P & C Meals and replace Meal 2 with protein/carb shake.

Meal 1: (P&C)
Oats 50g
Skim milk 1 cup
Banana 1 pc
Whey 1 scoop
Blueberries 1 cup
Vitamins
Fishoil 2 caps

Meal 2: (P&C)
Whole wheat bread 2pc
Cottage Cheese 100g
Tuna 1 Can
Apple 1pc

Meal 3: (P&C)
Chicken breast 1pc
Quinoa 75g
Cottage cheese 30g
Green veggies

Meal 4: (P&F)
Whey 1 scoop
Mixed Nuts Handful
Flaxseeds 30g
Added BCAA's to shake
Fishoil 2 caps

Meal 5: (P&F)
Chicken breast 1pc
Mixed Nuts Handful
Olive oil 10g
Cottage cheese 50g
Green veggies

Meal 6: (P&F)
Cottage cheese 100g
Natural cheese 50g
Flaxseeds 25g
Mixed Nuts Handful
Vitamins
Fishoil 2 caps

High days: 3503 Kcal, P:250g, C:312g, F:140g
Medium days: 3256 Kcal, P:250g, C:250g, F:140g
Low days: 3003 Kcal, P:250g, C:188g, F:140g

I will keep increasing calories from carbs if i am not gaining.


#2

Picture taken 3.1.2009 After 3 months of starting strength.


#3

Picture taken 3.1.2009 After 3 months of starting strength.


#4

Picture taken 9.1.2009. 5 Months on Chad Waterburys Totalbody training.


#5

Picture taken 9.1.2009. 5 Months on Chad Waterburys Totalbody training.


#6

Picture taken 9.1.2009. 5 Months on Chad Waterburys Totalbody training.


#7

1.9.2009 - First workout on 5x5

Squat 5x110 - 5x132 - 5x155 - 5x172 - 5x195 (Felt easy)
Bench 5x88 - 5x110 - 5x121 - 5x138 - 5x155
Row 5x88 - 5x110 - 5x132 - 5x140 - 5x150 (this is the 90 degree one)

Assistance
Ab wheel rollouts 4x10
Hypers 2x10

Good workout, nothing too tough. I think its good to start slowly as i will be hitting current PR’s on week 4.


#8

9.2.2009

Squat 5x115 - 5x130 - 5x155 - 5x155
Press 5x65 - 5x75 - 5x85 - 5x100
Deadlift 5x155 - 5x175 - 5x200 - 5x225

Assistance
Abwheel rollout 3x10
Pullups 3x6


#9

9.4.2009

Squat 5x110 - 5x132 - 5x155 - 5x175 - 3x200 - 8x175
Bench 5x83 - 5x95 - 5x110 - 5x125 - 3x145 - 8x110
Row 5x75 - 5x90 - 5x105 - 5x120 - 3x135 - 8x105

Assistance
B.Curls 3x8
T.Extensions 3x8
Dips 3x8


#10

9.7.2009

Squat 5x115 - 5x135 - 5x155 - 5x180 - 5x200
Bench 5x90 - 5x100 - 5x155 - 5x135 - 5x150
Row 5x80 - 5x95 - 5x110 - 5x120 - 5x140

Assistance
Ab wheel rollouts 4x10
Hypers 2x10


#11

9.9.2009

Squat 5x115 - 5x135 - 5x156 - 5x156
Press 5x65 - 5x75 - 5x85 - 5x100
Deadlift 5x158 - 5x182 - 5x205 - 5x230

Assistance
Abwheel rollout 3x10
Pullups 4x5


#12

11.4.2009

Squat 5x115 - 5x136 - 5x156 - 5x178 - 3x205 - 8x178
Bench 5x88 - 5x100 - 5x116 - 5x132 - 3x1150 - 8x132
Row 5x80 - 5x92 - 5x108 - 5x121 - 3x138 - 8x108

Assistance
B.Curls 3x8
T.Extensions 3x8
Dips 3x8


#13

14.7.2009

Squat 5x121 - 5x138 - 5x160 - 5x182 - 5x205
Bench 5x90 - 5x105 - 5x121 - 5x135 - 5x150
Row 5x80 - 5x95 - 5x110 - 5x123 - 5x140

Assistance
Ab wheel rollouts 4x10
Hypers 2x10


#14

16.9.2009

Squat 5x121 - 5x138 - 5x160 - 5x160
Press 5x66 - 5x77 - 5x88 - 5x100
Deadlift 5x160 - 5x187 - 5x211 - 5x233

Assistance
Abwheel rollout 3x10
Pullups 4x5