surrender's training log

Discussion in 'Training Logs' started by surrender, Sep 25, 2007.

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  1. surrender

    surrender [ON MEDS]

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    Sup guys,

    I just started working out again and I'm bored at work, so I just decided to create a log. Hopefully having this up will help motivate me to keep up with my diet and routine.

    Training background: I lifted 5 years ago, freshman year of college. Used the WBB routine #1, went up from 110LB to 125LB in 4 months. Stopped training during finals that semester, and I haven't really trained since.

    Current motivation: I've finally graduated and have a full time job (hooray), but I've been completely sedentary for the past 3 months (boo). I've gone up from 125LB to 130LB in that time period, doing fuck all for exercise, so I'm concerned that I'm putting on just fat. Also, my social life has somewhat blossomed in the past couple of months, so vanity definitely plays a role here :o

    Goals: 155LB by the end of the year. Strength isn't really a big deal for me, I just want to fill out a bit and then I'll update my goals from there.

    Stats:
    Age: 22
    Weight: 130
    Height: 5'9"

    Diet: Recently, it's just been a bagel for breakfast, a somewhat big homecooked lunch (chicken or beef w/rice or pasta) or fast food, and approximately the same for dinner. To start off, I'm making the following changes:
    -Breakfast will be a WW bagel w/cream cheese, oatmeal or Cheerios depending on my mood, with a couple of scrambled eggs.
    -Starting yesterday, I split up my lunch into two meals - one at around 10:30, another one at around 3:30. Same as before - some meat, some carbs, but replacing pasta and rice with WW pasta and brown rice. I'm also eating a banana or apple after the first meal.
    -I'm adding a full serving of Cytogainer with 2% milk everyday - post workout on workout days, around 5:30 on non-workout days.
    -Dinner will be about an hour and a half later, with more of the same as lunch.

    Edit: I'd especially appreciate advice here, because I've always found it exceedingly difficult to reach my calorie goal (currently 3000) while eating cleanly. Should I fudge things a bit and eat some less healthy foods to reach the goal, if necessary?

    Supplements:
    Cytogainer

    Routine: Starting Strength routine from bodybuilding.com

    Photos coming in a few hours when I get from work. Any comments, especially on my diet, are greatly appreciated.
     
    Last edited: Sep 25, 2007
  2. surrender

    surrender [ON MEDS]

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    lol pictar (can't find digital cam)

    [​IMG]
     
    Last edited: Sep 27, 2007
  3. surrender

    surrender [ON MEDS]

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    09/26/07 workout

    oh man this is embarassing

    Squat: 75 Lb., 5/5/4
    Standing military press: 45 Lb., 5/5/4
    Pendlay rows: 45 Lb., 5/5/5

    Thoughts:

    Last time I worked out (4 years ago?), my max squat with proper technique was 105, so I still have a long way to go. The military press had always given me trouble, since I couldn't even press the fucking bar back then, but now I (barely) got through 14 reps. Pendlay rows were completely new to me and I only did 45 Lbs, because I was uncertain about my technique and pretty much my entire body was wobbly from the previous exercises.

    Next workout is 3x5 squat, 3x5 bench press, 1x5 deads. I'm probably going to keep the weight at 75 because my form was definitely off on some of the last reps, so I want to make sure I can do 5/5/5 perfectly before moving up in weight.
     
  4. BarbaraWaltersPegleg

    BarbaraWaltersPegleg Irish Guido

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    Dude,
    Keep at it - dont let the numbers fuck with your head. Stay focused and just keep eating like a pig, clean and hit the weights hard.

    GL
     
  5. surrender

    surrender [ON MEDS]

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    I forgot to update after Friday's workout :o

    Squat: 75 Lb, 5/5/5
    Bench: 55 Lb, 5/5/5
    DL: 95 Lb, 1x5

    I have another B workout this afternoon - I'll try to bump the squats to 80, try 45 again on the military press, and probably go up to 55 or 65 on my pendlay rows, since hopefully my entire body won't be wobbly from the previous exercises.
     
  6. surrender

    surrender [ON MEDS]

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    10/01/07

    Squat: 80 Lb., 5/5/5
    Military press: 45 Lb., 5/5/5
    Pendlay rows: 65 Lb., 5/5/5

    Squatting 80 was definitely a challenge, as it should be. I finally hit 3x5 on mil press, so I think I'm bumping it up to 50 on Friday. I went up 20 Lb. on the pendlays because I finally got my wobbly knees under control. Unfortunately, Bally's sucks and doesn't have a deadlift platform, so I had to somewhat bang the weights on the ground and look like a douche
     
  7. surrender

    surrender [ON MEDS]

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    10/03/07

    Squat: 85 Lb. 5/5/5
    Bench: 60 Lb. 5/5/5
    DL 105 Lb. 1x5
     
  8. grimstone

    grimstone magic murda bag OT Supporter

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    now your a mwauuuuun
     
  9. surrender

    surrender [ON MEDS]

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    Too busy to update (not really)

    10/5/07

    Squat: 90 Lb 5/5/5
    Military press: 50 Lb. 5/5/5
    Pendlay rows: 75 Lb. 5/5/5
     
  10. surrender

    surrender [ON MEDS]

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    10/8/07

    Squat: 95 Lb. 5/5/5
    Bench press: 65 Lb. 5/5/5
    Deadlift: 105 Lb. 1x5
     
  11. surrender

    surrender [ON MEDS]

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    10/10/07

    Squat: 100 Lb 5/5/5
    Military: 50 Lb 5/5/5
    Pendlay: 85 Lb 5/5/5
     
  12. surrender

    surrender [ON MEDS]

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    10/12/07

    Squat: 105 Lb., 5/5/5 (keeps going up, definitely feeling the burn here)
    Bench: 65 Lb., 5/5/5 (technique much better than Monday's, but presses have always given me problems)
    Deadlift: 115 Lb. 1x5 (also keeps going up, hooray)
     
  13. surrender

    surrender [ON MEDS]

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    Bad day yesterday

    10/15/07

    Squat: 105Lb, 5/5/5 - started at 110, did one set, failed on first rep of second set, finished off rest at 105.
    Mil press: 50Lb, 5/5/5 - failed at 55, did sets at 50
    Pendlay: 85Lb, 5/5/5 - after failing earlier and feeling bad, I didn't want to overexert myself here
     
  14. surrender

    surrender [ON MEDS]

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    better

    10/17/07

    Squat: 110 Lb. 5/5/5 (the last 3 reps were fucking killer, I think they were closer to good mornings than squats)
    Bench: 65 Lb. 5/5/5 (still working on technique...)
    DL: 125 Lb. 1x5
     
  15. surrender

    surrender [ON MEDS]

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    10/19/07

    Squat: 110 Lb. 5/5/5
    Military press: 55 Lb. 5/5/5
    Pendlay: 95 Lb. 5/5/5
     
  16. Abomb

    Abomb New Member

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    you need more sets or more reps
     
  17. surrender

    surrender [ON MEDS]

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    10/22/07

    Squat: 110 Lb. 5/5/5
    Bench press: 75 Lb. 5/5/5
    Deadlift: 135 1x5
     
  18. surrender

    surrender [ON MEDS]

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    So, I've completely forgotten about this thing :o After my last post, I caught the flu and ended up out of commission for 3 weeks, and it took me a while get ramped up again. Here are my lifts:

    Squat: 145Lb. 5/5/5
    Bench: 85Lb. 5/5/5
    DL: 185Lb. 1x5
    Military: 60Lb. 5/5/5
    Pendlay: 95Lb. 5/5/5

    I've also started adding accessory exercises - weighted decline situps and pull-ups.

    I took time to concentrate on my form, and since then my squat and DL have increased a decent amount. I'm also up to eating 3500-4000 calories a day, and I'm at 149 pounds right now.
     
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