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Mike Training Log - 5/3/2011



Height: 5 feet 10.5 inches
Weight: 147 pounds (Starting weight)
BF%: Will update tomorrow when I find out
Months training seriously: Zero
Age: 18
Sex: Male


I'm 18 live in UK. Ive been interested in Health and Fitness for the past 6 months doing tons of research and reading a few books (starting strength and a few others. I do Muay Thai 6 days a week and I am generally all around healthy (Don't drink/smoke often). I worked out at home for 2-3 months last year doing silly workouts and a mediocre diet and soon after gave up due to motivation not being present. Since then I've researched quite a bit and I now know what It is I need to do to attain my goals. The Muay Thai is really what keeps me focussed as getting the shit kicked out of you by bigger, stronger guys on a day to day basis really keeps you motivated in wanting to go to the gym.

My goal is to eventually be around 190-196 with 7-9% BF.


Rippettoes Starting Strength.

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift

Workout B
3x5 Squat
3x5 Press
5x3 Power Cleans

Workouts A and B alternate on 3 non-consecutive days per week.

Chin-ups Monday 3 sets to failure
Pull-ups Friday 3 sets to failure

No ab work I get enough of this through Muay Thai.


This is a rough outline of my diet*


2 egg whites, 2 eggs. 1.5 cup oatmeal with 2 cups milk. Glass of milk.


1 bananna, 1 pear, 2 table spoons of peanut butter. 2 cups milk.


Lunch: 2PM

Turkey Breast and pesto in grilled cheese sandwhich. Lots of salad. Glass of milk.

Dinner/pre training meal: 5PM

Pasta/noodles + 4oz meat with tons of veg.

6:30 PM - 8:00PM: Muay Thai

8:30 PM:

Cottage cheese + Protien Shake with 2 cups milk.

10:30: SLEEP. I get about 9.5 hours sleep a night. I find that 8 isn't enough and leaves me tired during the day.

Supplements: Essential Fatty Acids, ON Whey Protien. Multi-Vit will have to wait as I'm short of cash this month.


Gain functional strength and get up to around 190-196 with 7-8%BF.

I will be updating this thread in next two days with photos, BF% and after my firstworkout I will list the weight of all my lifts.








Just realized I don't get paid til next wednesday so won't be joining gym until the following Monday. I'll update OP with BF% and pics before then.

Le sigh.


11% Bodyfat.

145 pounds from this morning.

50 pounds to go.


First day in the gym. Felt great.

Lifts were as follows.

Squat - 110 pounds.

Deadlift - 88 pounds

Bench Press - 97 pounds

Will update again Wednesday.


Second day in the gym. Wen't well. Feeling extremely fucking tired, but wen't well none the less.

Lifts were as follows.

Power Clean - 79 pounds.

Squat - 121 pounds.

Press - 73 pounds.

Chin ups- first set 7 - second set 4 - third set 3.

Pathetic lifts I know but It's only up from here.

Will measure weight at end of the week.


Third day in the gym.

Bench. 107 pounds.

Squat - 131 pounds.

Deadlift - 110 pounds.

Weight is 153 pounds. 8 pound increase in 5 days.


Was at the gym monday, forgot to post here.

Power Clean - 90 pounds.

Squat - 141 pounds.

Press - 80 pounds

Will update again tomorrow.


I'm also really enjoying the gym. Much more so then I ever have before.


Bench 110 pounds

Squat 140 pounds

Deadlift 132 pounds

Felt very tired today so couldn't add much to lifts.


Squat 145

Press 66 (Was at end of workout, was extremely tired)

Power curl 100


155 pounds from this morning.


Squat 150

Deadlift 143

Bench - 110

Day late update. Will be in gym again tomorrow.


For wednesday. I'm going to use KG from now on as that's what I use at the gym.

Squat 70kg

Press 35kg

PowerCurl 45kg


For today

Squat 72.5kg

Bench 55 kg

Deadlift 70kg


Wont know until monday but if I had to guess I'd say I'm up to about 160 now.

15 pound gain in little under 3 weeks. 40ish pounds to go. Ive decided I'm going to bulk to 200 and cut back down after.