Hey just thought it would be a good experience to start a training log here.
Anyways a little background, I’m 18 years old and have been training for one year. I started out last year at 230-235lbs and i was over 28% body fat. I wanted to look good for girls mostly so i started working out. At the beginning all i wanted to do period was lose fat. I didn’t even care about muscle i just wanted pretty much to stop getting made fun of for my weight basically and attract girls. I read Men’s Health and stuff and honestly believed if i did this or that workout soon (usually the same supposed 8-12 weeks) I would look like one of the cover models but of course that obviously wasn’t the case. I continued to diet down using a horrible diet with a cheat every other day (basically due to an obsession for food) for a long time until i got to around 200lbs. I always for some reason did a lot of dead lifts from the beginning and also various workout programs and 2 months of p90x.
I look back at my mistakes now and I’m amazed at how dumb i was… seriously. The worst thing was when i went on a 0 carb diet worked out 2 times a day plus an hour of rugby living on around 900 calories a day to get in shape for a stupid vacation for 2 weeks. I went from 195-179 in 2 weeks. Obviously after 2 or so weeks o lost a lot of muscle that i had gained and even though i was finally lean was not happy. Then i found this website and things have been going a lot better and My strength numbers have been going up. I realized how much of an Abercrombe bitch i was for so long(LOL)
and even though I have changed my life for the better I’m nowhere near where i want to be. I’m pissed at the large amounts of wasted time and am trying to make up for it now.
So now my stats i guess:
My weight fluctuates right now between 190-195 and 12-13% bodyfat. However i want to gain some weight/mass but that shouldn’t be a problem.
Bench: 230
Squat: 300x8 (haven’t tried a max lift yet because i actually only started doing back squats 2 weeks ago.)
Deadlift: 350 - my grip is an issue
Nutrition - I don’t record much at the moment because it was controlling most of my day worrying about food so i basically just keep track of my protein (going to aim for 200-250g) and keep my carbs to around 100-150g per day and a couple days a week I take in a bit more so 250g+. I also drink around a gallon and a half of water a day.
So yeah I’m going to track my progress on this log and anyone that has any advice for me I would be happy to hear it:D
I’ll be posting my first workout of this log later today (after i do it)
*I’m not expecting my gains to be astonishing by any means for the next month and a half seeing how it is rugby season so i have a lot of practices/games which will take away from my recovery.
Yesterday was chest:
DB flat bench press
65 x 12
85 x 6
85 x 5
85 x 5
85 x 5
DB incline bench press
60 x 8
70 x 5
70 x 5
70 x 5
70 x 5
70 x 5
Bottom position of fly hold with DB x 1 @ 25lbs for 90 sec
I’ve decided on a training program to follow for now due to Rugby season and maybe for longer depending on how it goes.
So tomorrow morning at 6am I’ll be starting Westdide for Skinny Bastards.
It looks promising and I’ve only heard great things about it on the site so I am very excited to give it a try and of course I’ll be posting the workouts here.
Today was the first day of WS4SB and I loved the workout, amazing actually!
Max Effort Upper body Lifting
A. Max Effort Lift
DB bench press
1 x 70 x 12
1 x 75 x 9
1 x 80 x 6
1 x 85 x 5
1 x 90 x 4 ( last week could only manage 3 max)
B. Supplemental Lift
Incline DB Bench Press
1 x 60 x 12
1 x 65 x 8
1 x 65 x 8
1 x 65 x 8
1 x 65 x 8
C. Lat/upper back superset
BB T bar Rows / DB lateral Raise
1 x 205 x 8 - 1 x 30 x 8
1 x 205 x 8 - 1 x 30 x 8
1 x 205 x 8 - 1 x 30 x 8
1 x 225 x 5 - 1 x 30 x 8
D. Elbow flexor exercise
Incline DB curls
1 x 25 x 8
1 x 25 x 8
1 x 25 x 8
E Abdominals
Knees to Elbow / Cruch Machine
1 x 10 - 1 x 150 x 12
1 x 8 - 1 x 150 x 12
1 x 8 - 1 x 170 x 10
I’m amazed how much I love this program so far especially because even though it is very challenging I’m not completely dead for rugby practice this afternoon so this program should be perfect for me.
Today was lower body and it was a very good workout I was dead after.
A. Max-Effort Lift - Back Squat
135 x 10 (warm up)
225 x 10
275 x 7
300 x 5
315 x 3
325 x 1
B. DB Bulgarian Split Squat
30 x 8
30 x 8
30 x 8
30 x 8
C. Hamstring Curls
95 x 12
105 x 12
105 x 12
110 x 10 + 30 second negative on last rep
D Back extension / Side bends Superset.
90 x 12 / 10 x 70
90 x 12 / 10 x 70
90 x 12 / 8 x 75
90 x 12 / 8 x 75
*While doing the back extensions I held 2 45lb plates.
Want to add how well my nutrition has been going this week, monday and Tuesday were lower carb days and I had over 300g protein on Monday and over 250g on Tuesday which i think is good. Today was a high carb day which felt awesome and I consumed between 400-500g carbs and around 200g protein. I don’t count calories at the moment just make sure I am getting enough protein and carbs on the high carb days.
A. REPETITION LIFT
DB Chest Press
65 x 15
65 x 12
65 x 12
B. SUPPLEMENTAL LIFT (triceps)
Rope push downs
80 x 12
95 x 10
95 x 10
95 x 10
C. VERTICAL PULLING
Lat Pulldowns (close grip underhanded)
120 x 12
140 x 10
160 x 8
180 x 6
D. MEDIAL DELT EXERCISE
Dumbbell Shoulder Press
50 x 10
50 x 10
50 x 10
E. ELBOW FLEXION EXERCISE
Preacher curls (Machine)
80 x 15
90 x 12
100 x 10
90 x 10 *+30 second negative on last rep
F. ABDOMINALS
Full Crunch Machine
50 x 15
60 x 12
80 x 10
80 x 10
Was a good workout yesterday and after my rugby game later that day I’m looking forward to resting on the weekend. (Rugby we won 40 to 5:D)
I weighed myself today and currently up to 197 with my appearance looking leaner actually then when the week started so I’m happy with this, going to to keep up the big eating.
Today’s workout was amazing I thought today.
A. Max Effort Lift
DB bench press
65 x 15
70 x 11
75 x 9
80 x 7
85 x 5
90 x 4
B. Supplemental Lift
Incline DB Bench Press
70 x 5
70 x 5
65 x 8
65 x 8
C. Lat/upper back superset
BB T bar Rows / DB lateral Raise
235 x 8, 30 x 8
235 x 8, 30 x 8
270 x 5, 30 x 8
D. Elbow flexor exercise
Preacher Curl (Machine)
90 x 12
95 x 10
90 x 10*
*+45 second negative on last set
For Abs I will do them later at home because the ab area was pretty crowded, this way is probably better because I’ll be inclined to do a lot more than I would at home because of more time and no rugby tonight:D
I’ll be posting it later.
I decided to do something interesting for my core workout,
Heavy Bag work with different speeds, combinations for 20 minutes, was fun for a change of pace.
A. DB bench press
60 x 20
65 x 15
65 x 12
B. Rope pull downs
90 x 10
90 x 10
90 x 10
90 x 10
C. Lat pull downs
140 x 15
160 x 10
180 x 8
200 x 6!
D. Shoulder Press
55 x 8
55 x 7
55 x 6
(Shoulders were tired from yesterdays line out practice in rugby)
E. Incline DB curl
30 x 12
35 x 8
40 x 5
Did a core workout in rugby so I skipped additional work plus the gym once again was crowded in that area. It must be the most popular area in the gym next to the treadmills-.-
So yesterday was Lower body, great workout, I changed the exercises around though slightly and didn’t forget to do the neck/grip work. And also tried front squats instead of back squats just to see if i improved in them.
Front Squats
135 x 10
185 x 8
205 x 6
225 x 5
240 x 3
*This was absolutely amazing, last time I did these I was having trouble with 155 for 5.
Leg Press
120 x 10
125 x 10
140 x 8
Hamstring Curl
120 x 10
135 x 10
140 x 10
Barbell Shrugs (+ Grip hold to failure)
225 x 8
225 x 8
225 x 8
Another note is that my position has changed in rugby so my fitness has to go up a bit, on the Friday game I was a bit too tired. I was playing winger and now have moved to Second Row. I like it better, took a lot of the off 9 balls and ran circles around the other forwards due to my speed:D, hopefully things continue to go well.
So I’m back, sorry I haven’t posted in a while I have been really busy with school and life lately haha. While i’ve been gone i have been working on my deadlift a lot ever since I got straps and last week I pulled 425! very happy about this and now am a little closer to 500:) so I’ll be posting my training I start a new program next week for 1 month so I’ll post my workouts on here whenever i can. anyone who wants to follow can!
So unlike before i actually need a training log now so i will be logging my current workouts on here. I intend to gain some size and strength. started BBB today and will stick with this program for as long as possible.
Back: Kroc Rows
60x15
75x13
75x13
Chest: Bench
155x13
145x13
145x13
Biceps: Preacher DB curls
30x15
30x14
30x13
Calves: Seated Calf Machine
370x20
370x20
370x20
Legs:Squats (I hold my breath during)
225x14
225x13
225x13
Shoulders: Military Press
95x15
95x13
95x13
Triceps: CGBP
115x15
115x15
115x15
Abs:DB Curl squats
40x15
40x15
40x15
8-12 reps
Chest: Incline BB Bench
135
145x10
145x10
Back: Wide Grip Pull-ups (BW)
1x10
1x9
1x8
Biceps : DB preacher Hammer Curl
35x12
40x9
40x9
Calves :Calf Machine (I need a new exercise for this, i can do the whole machine no problem, I haven’t usually worried about calves in the past because they’re already 18 inches and all I did to get them there is run…)
380x12 (i went really slow)
380x12
380x12
So I started calculating all I’ve been in eating basically in the past couple days and how many calories that added up to and it isn’t quite enough. I decided to up my calories to 4000 on training days and around 3500 on training days, I will see how it goes, if i start gaining too much fat I’ll lower but that probably wont happen because my metabolism is fairly high.
I quickly put together a plan that I know i could 90% of the time stick to. And I know if I don’t follow some sort of actual plan I will do the following:
1.Overcompensate on my eating out of frustration of not gaining fast enough
2.Justify eating fast food whenever I’m out with friends which is quite a bit now.
3. Gain too much fat.
4. Taking longer to reach goals because I’ll end up knowing that unorganized way of living wont work and end up following a plan like I just made last night.
3800-4000 calories
approximately:
300g protein
450g Carb
80g fat
Sample Day:
3 eggs
2pcs toast
1/2 cup oatmeal
1/2 cup protein
1.5 cup milk
approx 990 cal
2 hours later
Protein Shake
1 scoop Isolate
1/2 cup oatmeal
1 Banana
1 Tbsp flaxseeds
1 cup milk
approx 440 cal
2 hours later
1 can tuna
2Pcs toast
serving of fruit
approx 540 cal
2 hours later
Pre-workout
Pre-workout drink
60 cal
Post Workout
50g Isolate
75g simple carb
1 cup orange juice
660 cal
2 hours later
1/2 cup almonds273
2 tbsp peanut butter
approx 450 cal
2 hours later
2 Chicken Kabobs (or other meat portion that is equivalent 9oz)
3 potatoes
1/2 cup cottage cheese
serving vegetables
approx 730
2 hours later
2 servings All Bran Cereal
50 g Isolate
1 cup milk
approx 550 calories
There it is lets see how it goes, I have a good feeling about it and with working out 6 days a week I think It would be good for me to eat this much.
Thursday’s workout was:
DB rotator cuff exercise
25x10
25x10
25x10
DB Triceps pullovers
65x10
65x10
70x8
Romanian Dead Lifts
190x10
200x10
205x10
wanted to see how strong I was on this so also did
315x3
Friday’s was
Bench Press
185x6
190x5
190x5
I changed to barbell rows because i don’t feel it with DB’s nearly as well.
T-bar rows
275x6
275x6
275x6
DB preacher curls (My biceps were way stronger at the end of the week, probably because I’ve never done a program with specific arm workouts before)
40x12
45x8
50x6
Yesterday’s workout was:
Military Press
115x8
125x6
125x6
CGBP
165x8
170x6
170x6
Was curious how strong my triceps were so also did
185x4
Soooo obviously my triceps have been taking over with my bench for a long time so I will have to focus more on chest isolation when doing these movements even if the weights or lower, just to strengthen my chest.
Squats
275x6
275x6
280x5
Also did some abs
curl squats
45x12
45x12
Elbows to knees (knees touch bar and legs stay straight)
1x8
1x7