T Nation

Wanna Be Big and Strong


#1

I wanted to start a training log and it seems so many people who make progress keep them. So I would be detailing my workout here as much as I can.

I like compound lifts like squats, deadlifts, press, BP . So my workout focuses on these lifts

age: 19
weight:165
started serious training: 1st nov 2011
start squat : empty olympic bar
deadlift ( started 4 weeks ago) : 95lb
overhead press(started 3 weeks ago): 28lb

current (30th dec 2011):
weight: 176lb (80 kg)
height: 58`

squat : 170 x 9
deadlift: 220 x 6
Bench press(just started) : 110 x 5
overhead press: 77 x 6

My diet is veggie although I drink milk .
This is me on 30th dec 2011 . (I couldn`t make a better background so...a curtain it is :)


#4

If you're a vegetarian, then it is likely that your diet will be high in carbs and low in protein. Depending on your goals, you may want to change this up.

Medium - lower carbs will help reduce body fat.

Higher protein (usually 1.5 g/lb is a good target to aspire to) will assist with building muscle.

If your diet is as assumed, then a drastic change (albeit difficult given your restrictions) may allow you to increase muscle and decrease fat even if you are already training.


#5

dude your trying to get big and strong u gotta get the protein, you should get a jug of whey protein and a jug of casein protein, drinking a couple of those a day will help getting in the mindset to eat big, hell yeah


#6

dude your trying to get big and strong u gotta get the protein, you should get a jug of whey protein and a jug of casein protein, drinking a couple of those a day will help getting in the mindset to eat big, hell yeah


#9

Are you actually a vegetarian or just like veggies? Couldn't tell from your previous posts. And obviously you've got the right idea with cottage cheese, whey and milk and such. Just make sure you don't start developing ridiculous gas from all that dairy. Trust me, I know how bad the gas can get from it. It's not pleasant. Other than that, good luck man.


#11

LOL just watch out though cause sometimes I get bad enough farts to clear a lunch table. Good luck.


#13

I admit and feel bad about it but have no excuses . My first 20 rep squat attempt was a disaster . But gonna do it in the next squat workout.

So ; today`s workout :

Squat:
110 x 6
132 x 5
154 x 5

WW:
This was my 20 rep attempt :
170 x 8
170 x 10
170 x 5

187 x 5 x 3

Overhead press:
40 x 10
61 x 8

ww:
84 x 5 x 2
90 x 5

Shrugs :
77 lb dumbells x 15
and some static hold.


#22

bent over barbell rows , deadlift , rack pulls , shrugs .


#24

bent over barbell rows , deadlift , rack pulls , shrugs .

DL: 225 , BOBR: 100 , RP:300 ,shrugs: 83 dumbell


#25

bent over barbell rows , deadlift.

DL: 237 , BOBR: 100 .


#26

What's your routine look like?


#27

Well ,

Workout 1 :
squat
strict overhead press
rear delt raise
close grip bench press

workout 2 :
bent over barbell rows
Deadlift
rack pulls(every other week)
shrugs

I alternate between these two workouts and if time permits spend a few minutes on chinups, pull ups ,wrist curls and stuff although at moderate intensity .


#28

My today`s workout:

Squat:

110 x 7
154 x 5

165 x 12
165 x 6

226 x 7
226 x 4 x 2

Overhead press:
63 x 10
84 x 7

96 x 5

105 x 5 X 2

Close Grip bench press:
after warmup,
105 x 7 x 3

rear delt dumbell raise:
16.5 x 7 x 3

and then got out of the gym .


#29

10 march 2012


#36

I think I`m not doing enough volume . Must do it .

Squats:
After warmup;

242 x 4
242 x 2

220 x 4

242 x 4

CLose grip bench press:
132 x 5

138 x 6 x 3

and some bicep cable curls


#41

squats:

198 x 5 x 2
198 x 8

264 x 5

269 x 1

Facepulls

Bicep curls

Straight leg deadlift : 88 x 5 x 3


#43

past few weeks has been an unpredictable time ! will have to get up to speed and update