decided to start logging my stuff.
20 yrs old male 5’6" around 145 lbs
goals: just to get bigger and stronger
background:
college student at penn state. go out and drink on weekends (i know its bad but hey its college). lift maybe 3-4 times a week. ran track and field since about 4th grade. in high school i did cross country indoor and outdoors. main races were the 800 and pole vault. but now i dont do it anymore. i run 3-4 miles every now and then for recreation.
not following any specific program, just my own thing
getting back from a strained rotator cuff. i stopped lifting since spring last yr and lost about 15 lbs. started and was off an on first couple of weeks during fall semester but stopped b/c of shoulder.
started lifting over winter break pretty consistently. got the iron gym during fall semester adn was doing 50 chins in the morning and 50 pullups at nite (not straight up. in maybe 4-6 sets)until i completely stopped doing anything bc of shoulder.
dont know current max lifts but before i hurt my shoulder
bench - 185 x 3
deadlift - 285 x 3 not sure how form was. and was last dl set after squats and maybe 5 sets of dl
never tried to max squat.
im sure everything went down alot. i havnt benched since my shoulder. ive only been doing stiff leg deads since shoulder. adn im 100% positive my grip is real bad
supps/vits
almost done a 7lb bag of casein protein usually morning, pre/post workout and always with water (lactose intolerant…get gassy ha)
gnc fish oils in morning and b4 bed
gnc ZMA (sometimes take this before i sleep soemtimes i dont)
vit B - only take in morning
2/16 monday: chest/tri - rec hall 9am. had to leave a bit early for class
casein protein shake during workout
warmed up with some pushups and little bit of stretching
incline db:
- 1x10 45 lbs
- 2x8 55
flat db press:
- 1x8 55 lbs
- 2x7 60
- 1x6 65
decline db press
- 3x5 65lbs
incline db flies
- 3x10 27.5 lbs
super set
- tri rope pulldown
- 2x10 40-35?
2)overhead rope extension - 2x10 40-30lbs
- bodyweight dips
- 2x12
- wide grip neutral grip pullups
- 2x as many as i could prob round 5 or 6
2/17 tues legs. - pulled an all niter and only had about 30 mins sleep from working on paper. decided to go after kines lab casue i was awake from it
warmup - was on bike for a bit during lab
wore running sneaks for whole w/o
squats
- 1x10 135
- 1x8 185
- 3x5 225
stiff leg dls
- 3x10 135
barbell lunges
- 3x10 111 (15kgs)
did bubkas between sets (pole vault movement. looks like an upside down deadlifts on pullup bar)
leg flexion machine
- 2x10 #6 first half ankle plantarflexed to work some calves. 2nd half with dorsiflexed
- 1x10 #5 1 legged negatives
post workout meal - around 1. breakfast for lunch
2 ham egg cheese bacon on bagels
2 small breakfast sausages
juice
dinner 5:00
chicken cordon bleu
baked potato
2 dinner rolls
fruit cup of pinapples
post dinner
left over dp dough - half of chicken bacon bbq calzone
- less than 3000 kcals i think (not sure how many servings or anything)
got foam roller and Metabolic Drive and Surge today
naps during the day
2/18 weds - recovery
woke up real late for class and missed them. felt kinda tired and shitty all day. dont know if its from lack of sleep yesterday or maybe im getting sick
did some foam roller/tennis ball stuff
lunch 11-12ish
2 roast beef sandwiches
- couple of slices?, slice of cheese, some gravy, toasted wheat bread
casein shake
60 + 280 + 140 + 20 + 207 = 707 kcals i think?
dinner 5
sausage alfredo pasta 800
2 small croissants 228
corn 100
yoplait yogurt 170
1298 kcals?
post dinner 9:30
3 hard boiled eggs 230
yogurt 170
400 kcals?
drinking casein shake now 207
707+ 1298 + 400 + 207 = about 2600 kcals? still very low