Well shit, you’d think I would be way better at doing this whole training log thing considering the fact that I’ve been doing it for almost 2 years but damnit, the first post is still kinda hard to write so I’ll probably just edit and fill this space up later.
To everyone who has stumbled upon this and wondering the heck is this. This will be my training log entry of sorts for the next 6 months or so since I’m participating in the…
Do have a look and join on in, I highly encourage everyone to join. What’s not to like about making progress and having people to share it with and improve alongside.
My original training log can be found at
Apparently taking pictures is harder than I thought, still trying to find a good place to take them.
Pictures taken at 12:55AM on 1/1/2017, bodyweight as of picture is 75.2kgs
I’m pretty sure the photos are about as unflattering as they can get, I look like I just committed a felony or something. That and the lighting is kinda bad, on the bright side, this is pretty damn harsh. I look like crap. I don’t even look like I lift, time to fix that. I’ll probably list my plan for the upcoming months in the next post.
Good on ya for starting. I live and work in places that do not have overhead lighting. All the lighting comes from directly in front which washes me out completely. Talk about unflattering pictures. When I get away to Starbucks or such, and I decide to take the opportunity to take my shirt off and see what I look like, I much more pleased with what I see looking back at me. So, yeah, I know where you’re coming from with the difficulty in getting a good photo.
Hahaha… I didn’t even realize that. Funny. I’ve not read the post or the subsequent replies. I’ll look into it. I’m always looking to improve, as we all are. If I could only nail down a spot where I could take decent photos because I’m not going to put garbage out there…
Clean up my diet
No more candies and sodas and I’ll probably cut out fried food eventually. I would like to completely cut out carb sources such as rice and such, I’ve done so with great success but it was absolutely brutal considering the fact that it’s retarded inconvenient since the everyday food in Singapore is pretty much 60-70% carbs. I’ll probably do the whole no rice/noodles/carbs shtick when I’m coming closer to the end of the challenge.
Eat sufficient amounts of protein
Luckily for me, I bought retarded cheap protein from a reputable brand(not Biotest though) and that should help greatly. I’m thinking maybe a 1g to 1.2g per lb of bodyweight.
Get back on MyFitnessPal
and again, used it to great success but it was a bit of a pain in the ass after I stopped having concrete goals(was cutting weight for strongman comps).
Drink enough water
just drink more water, duh.
Tentatively the rough plan would be…
January 1st to March 15th, eat at a maintenance or maybe even a slight surplus.
March 15th to May 31st, start cutting calories/carbs gradually.
Submission on June 1st.
Will be doing the Shredded in 6 Days things before the last day.
Everything sounds easy enough, lets hope I can get this shit to work.
I’ll be logging my daily food on here cause… It’s a constant reminder I guess. As for training, I’ll be adding in more hypertrophy work to the best of my abilities, semi busted up wrist of sorts now but I’m working on it. My training will still be primarily performance based but eh, being strong means you’ll look strong right?
Oh and more basic details cause it’s easier than going through my previous training log.
Current age is 19.
I’ve no idea what my maxes are cause I’ve been pretty physically broken as of late. At least for a 19 year old.
Height is 1.73-1.75m, spinal compression literally takes an inch off me.
##FOOD 1:50AM - 2 scoops of protein 3:30PM - rice with chicken/tofu/egg/veggies 5:40PM - 2 scoops of protein 7:40PM - chicken rice with extra meat 11:30PM - 2 sccops of protein
##FOOD 2:00PM - rice with chicken/beef/pork/tofu 4:00PM - 2 scoops of protein 5:45PM - 100g of greek yogurt 8:00PM - rice with chicken/chicken/potato/egg 10:15PM - 2 scoops of protein
##FOOD 9:15AM - 2 scoops of protein 12:00PM - rice with chicken/chicken/beef/veggies and coke zero 4:00PM - 2 scoops of protein 8:00PM - rice with chicken/chicken/hot dog/veggies 8:40PM - 2 scoops of protein 10:30PM - yakult
2850-ish calories at 200-ish grams of protein
##Training
entered gym at 6:15PM
Squat
20kgs x3
85kgs x4x9
well gym was hella crowded and for some weird reason I decided that was a good idea to not warm up, kinda regret it a lil after but whatever
Dumbbell Hammer Curls
7.5kgs x5x10
taking things easy on the wrist
Band Pull Downs
100 reps
Reverse Grip Band Pull Downs
50 reps
did like 6 reps of lat pull downs but I had to share with 7 other people so I was like fuck it, I’ll pass.
##JOURNAL ENTRY
Everything is going well so far, granted it’s only been 3 days. Diet isn’t exactly clean clean but it definitely ain’t as bad as what I would usually eat. When I do start my cut, I’ll probably just stop dropping carbs gradually to the point of completely eliminating carb sources such as rice/noodles/etc. Vegetables are still good though.
Somewhat surprised at the bump in calories consumption on a training day considering the fact that I’m not exactly pushing myself particularly hard nowadays considering I have a busted up wrist. No wonder there was a period of time where I ate 4000 calories a day and got even leaner.
##FOOD 12:30PM - rice with chicken/beef/tofu/potato 4:55PM - 2 scoops of protein 6:00PM - coke zero 7:40PM - 3 mcdoubles with no buns 8:30PM - 2 scoops of protein 11:30PM - 200g of greek yogurt
2500-ish calories at 190-ish grams of protein
##Training
entered gym at 6:20PM
Squat
20kgs x3
60kgs x3
90kgs x8, should’ve been 7
90kgs x3x7
decided to belt up since I’ve yet to use my new belt
90kgs x7
Did some shoulder rehab type stuff and called it a day
##PHOTOS
decided to snap some pics cause eh, why not
call me crazy but I actually look a tad bit better in the front pic. maybe it’s the lighting or maybe(probably not) it’s me cutting out some of the junk from my diet, who knows?
Thanks! Or maybe I’ve a bad thin front so it looks better in comparison. It’s funny cause I’m not actually dieting at the moment, just cleaning up my food intake of sorts. The real dieting starts mid April. I’m really envisioning getting down to 9%-ish bodyfat by the end of the comp.
##FOOD 10:30AM - 3 scoops of protein 2:30PM - rice with chicken/beef/tofu 5:00PM - 3 scoops of protein 6:30PM - katsu curry don with extra chicken 10:30PM - 150g of greek yogurt
3000-ish calories at 220-ish grams of protein
##Training
entered gym at 11:15AM
Close Grip Bench Press
40kgs x3x10
45kgs x2x10
Hammer Curls 7.5kgs superset with Tricep Rope Pulldowns 60lbs
x5x10
Seated Cable Row
130lbs x2x10
stack x10
Hammer Curls
5kgs x10, slow and controlled
12kgs x7, uncontrolled and ugly
left to help out at some carnival thing where the tyre flip was on display so I did a bunch of singles and demonstration reps
1:45PM Tyre Flips
200kgs x10 in 58 seconds, had to run over to the other side of the tyre due to space constraints, made for one hell of a mini conditioning session
Not to nag you, but it’s not a good idea to do any conditioning on smolov. No need to go overboard on the work, enjoy your one easy weak before hell starts.
##FOOD 10:45AM - 185g of greek yogurt 1:55PM - 3 scoops of protein 5:45PM - black pepper beef rice with added egg/beef 8:45PM 200-250-ish grams of sirloin steak with corn/potato slices and focaccia 10:15PM - 130g of greek yogurt
##FOOD 12:45PM - rice with chicken/pork/potato/egg 2:30PM - 3 scoops of protein 5:20PM - red bull 8:00PM - 3 scoops of protein 10:30PM - 2 packets of instant noodles with 3 eggs
##Journal Entry
So far so good I guess. Well, it IS one week in so… Currently averaging 2650-ish calories a day in this 7 days. Bodyweight averaged around 73.6kgs, highest at 74kgs and lowest at 73.3kgs. Will be upping the calories to 300 calories a day for the next week or two to see how ti goes. Have been adding in a lot of arm work and somewhat neglecting pressing cause I can’t really find a rack to press out of, I’ll have to clean every rep from the ground and i’d prefer for to for “wrist safety” reasons. Benching really really light too. I feel better though so that’s good. Hopefully by the end of this caloric surplus session of sorts, I’ll put on some mass at my lagging areas. I think I’ll end up being around 77/78kgs by the end of this.
