T Nation

Mike Training Log - 5/3/2011


#1

Stats-

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

Backround:

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.

ROUTINE:

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.


DIET:

This is a rough outline of my diet*

8AM:

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

11AM:

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

GYM: 1PM

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.


GOALS:

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.

Thanks.


#2

#3

RESERVED


#4

RESERVED


#5

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.


#6

11% Bodyfat.

145 pounds from this morning.

50 pounds to go.


#7

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.


#8

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.


#9

Third day in the gym.

Bench. 107 pounds.

Squat - 131 pounds.

Deadlift - 110 pounds.

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


#10

Was at the gym monday, forgot to post here.

Power Clean - 90 pounds.

Squat - 141 pounds.

Press - 80 pounds

Will update again tomorrow.


#11

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


#12

Bench 110 pounds

Squat 140 pounds

Deadlift 132 pounds

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


#13

Squat 145

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

Power curl 100


#14

155 pounds from this morning.


#15

Squat 150

Deadlift 143

Bench - 110

Day late update. Will be in gym again tomorrow.


#16

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


#17

For today

Squat 72.5kg

Bench 55 kg

Deadlift 70kg


#18

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.