Rolo's Log

Hey all, I’ve been a lurker in this forum for quite a while now, and just now I’ve decided to start a log to hold myself accountable. First, some basic info. I’m 19 years old, soon to be 20. 190 lbs last time I checked, at unknown bodyfat%. I squat 250, deadlift 340, and bench-press 170, all for 5 reps.

I’m currently in college studying for a computer science major. I’d like to say I’ve been training for 2 years, but that would be a filthy lie. For the longest time I was one of “those” guys. You know, Men’s Health reading, new routine every week, I want “hot abz” kind of guy.

So I did some horrible training for a year and a half. No progress at all in the weight room, diet out of line, probably getting fatter. This past august I decided to get my crap together. Came up with a diet, found a training routine that I thought would work for me, and buckled up.

I’ve been doing the routine outlined in this article: Who Wants to Be a Novice? You Do.

I don’t mind eating the same thing every day, so I do. You know, to keep consistency. This would be a regular training day for me:

5:30 a.m: Wake up, make a cup of oatmeal with milk and a banana.

6:00 a.m: Walk to my gym, warm up, and start working out. I eat a FINiBAR after squatting.

~8:00 a.m: Come back home, have a protein shake (2 cups milk, 2 servings Grow!, a tablespoon of pb) + 2 bananas. at this time I also take a multivitamin, vitamin d, and fish oils.

9:00 a.m: go to work on-campus and classes.

12:00 p.m: lunch. 12 oz of steak with 2 potatoes and butter.

3:00 p.m: Clif bar to quell hunger.

5:00 p.m: get back from school and eat 8 whole scrambled eggs + another protein shake like the one before.

7:00 p.m: 12 oz of ground bison + 4 oz mozarella.

10:00 p.m: go to sleep.

So yeah, that’s about all I can think of right now…

Also, my main goal is strength. I want to be stronger before anything else.

Anyway, I had a good workout today:

Squats:
45x3x5
95x1x5
115x1x5
135x1x5
155x1x5
185x1x5
205x1x5
225x1x3
235x1x1
250x3x5

Bench Press:
45x3x5
65x1x5
75x1x5
85x1x5
95x1x5
105x1x5
115x1x5
125x1x5
135x1x5
145x1x5
155x1x3
165x1x1
170x3x5

Power clean: Didn’t feel like doing much of a warm up for it
45x3x3
155x5x3

Decent workout today. I pulled my trap on my last set of overhead presses…

Squats:
45x3x5
95x1x5
115x1x5
135x1x5
155x1x5
185x1x5
205x1x5
225x1x3
235x1x1
250x3x5
Overhead Press:
45x3x5
65x1x5
75x1x5
85x1x5
95x1x5
105x1x5
115x1x5
125x1x5
130x3x5

Deadlift:
135x2x5
340x1x5

Pull ups:
3xUntil Failure.

Work out yesterday, hit a new PR on the bench!

Squats:
45x3x5
95x1x5
115x1x5
135x1x5
155x1x5
185x1x5
205x1x5
225x1x3
235x1x1
250x3x5

Bench Press:
45x3x5
75x1x5
85x1x5
95x1x5
105x1x5
115x1x5
125x1x5
135x1x5
145x1x5
155x1x3
165x1x1
175x3x5

Power clean:
45x3x3
160x5x3

Decent workout. Missed my very last rep of deadlifts…

Squats:
45x3x5
95x1x5
115x1x5
135x1x5
155x1x5
185x1x5
205x1x5
225x1x3
245x1x1
255x3x5
Overhead Press:
45x3x5
65x1x5
75x1x5
85x1x5
95x1x5
105x1x5
115x1x5
125x1x5
135x3x5

Deadlift:
135x2x5
225x1x5
315x1x1
345x1x4

Pull ups:
3xUntil Failure.

Needed a little help with my last rep on the bench:

Squats:
45x3x5
95x1x5
115x1x5
135x1x5
155x1x5
185x1x5
205x1x5
225x1x3
245x1x1
255x3x5

Bench Press with Fat Gripz:
45x3x5
75x1x5
85x1x5
95x1x5
105x1x5
115x1x5
125x1x5
135x1x5
145x1x5
155x1x3
165x1x1
175x3x5

Power clean:
45x3x3
160x5x3

Forgot to post on monday:

Squats:
45x3x5
95x1x5
115x1x5
135x1x5
155x1x5
185x1x5
205x1x5
225x1x3
245x1x1
255x3x5

Overhead Press with fat gripz:
45x3x5
65x1x5
75x1x5
85x1x5
95x1x5
105x1x5
115x1x5
125x1x5
135x3x5

Deadlift:
135x2x5
225x1x5
315x1x1
345x1x4

Pull ups:
3xUntil Failure.

As for today:

Squats:
45x3x5
95x1x5
115x1x5
135x1x5
155x1x5
185x1x5
205x1x5
225x1x3
245x1x1
260x3x5

Bench Press:
45x3x5
75x1x5
85x1x5
95x1x5
105x1x5
115x1x5
125x1x5
135x1x5
145x1x5
155x1x3
165x1x1
180x3x5

Power clean:
45x3x3
165x5x3

Another good day. 260 felt really easy on the squat, as did 140 on the overhead press.

Squats:
45x3x5
95x1x5
115x1x5
135x1x5
155x1x5
185x1x5
205x1x5
225x1x3
245x1x1
260x3x5

Overhead Press:
45x3x5
65x1x5
75x1x5
85x1x5
95x1x5
105x1x5
115x1x5
125x1x5
140x3x5

Deadlift:
135x2x5
225x1x5
315x1x1
350x1x5

Pull ups:
3xUntil Failure.