Zaffir's log

Discussion in 'Training Logs' started by Zaffir, Feb 27, 2006.

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  1. Zaffir

    Zaffir OT Supporter

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    First real bulk starts tomorrow :noes:

    After considering the feedback in this thread: http://forums.offtopic.com/showthread.php?t=2374535

    I'm going to go with 2000 calories/day for the next week. That's my best-estimate for what I maintain at. The week after that I'll bump it up to 2250. I'll be shooting for 200g of protein a day. Beyond next week I'll play by ear. If i need to go to 2500 I will, but I doubt i'll need to go above that for a while. Being a former fatty, and being as close to summer as we are, keeping fat gain to a minimum is preferable.

    I'll be trading in my current routine for Christophers'. My one concern is my work/school schedule fucking me up - I currently lift tues/wed/thurs. Chris's routine might own me without more rest days in between. We'll see how it goes.

    My big three suck balls: I doubt I could 1 rep my bodyweight in the squat or bench. I'm currently doing 135lbs 6 or 7 reps in 5 sets for both. I can up it to 155 but my form starts to degrade on the later sets. I can deadlift 185 5x5 without much trouble (185 for 3 sets then upping that to 205 for the last two is the point where my form starts to degrade).

    Height: 5'11"
    Weight: 172 (taken first thing in the morning, nothing to eat/drink, post-morning piss)

    -------------------------------------------

    Cliffs of log as of April 30th

    Current weight: 184lbs

    Progress pics

    Before my "cut":
    http://www.wtfhost.com//files/176/bodybuilding/start.jpg
    http://www.wtfhost.com//files/176/bodybuilding/before1.jpg

    March 1st, end of "cut":
    http://www.wtfhost.com//files/176/beforebulk.jpg
    http://www.wtfhost.com//files/176/bodybuilding/feb17/swimsuit.jpg

    March 28th:
    http://www.wtfhost.com//files/176/bodybuilding/mar28/mar28_1.jpg

    April 29th:
    http://www.wtfhost.com//files/176/bodybuilding/april29/april29_1.jpg


    Logs:

    http://webpages.charter.net/abreece/fitness/week1-2.xls
    http://webpages.charter.net/abreece/fitness/week3-4.xls
    http://webpages.charter.net/abreece/fitness/week5-6.xls
    http://webpages.charter.net/abreece/fitness/week7-8.xls
     
    Last edited: Apr 30, 2006
  2. Zaffir

    Zaffir OT Supporter

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    Chris's Monday routine kicked my ass. First time i've had the noob shakes in a long ass time.

    I'm not used to eating out of a deficit. When I came home I was hungry after my post workout shake, and I suddenly realized it'd be okay if i ate something :eek5: Gonna have to be careful though, i'm really worried about putting on a lot of fat early on in the bulk. I'm just so anxious to get bigger... i don't think i've ever been more hyped about the gym in my life.

    I think i'll try to post my numbers every two weeks as that's how long it takes me to fill up one sheet in my log.
     
  3. Zaffir

    Zaffir OT Supporter

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    Wednesday was fun. Good morning scare me, I know i'm going to break myself one of these days. 8x lunges for each leg owned me.

    I was 170lbs this morning :hsd: I'm slowly letting myself eat more and more each day. I'm gonna add another 3-400 calories next week and see how it goes.
     
  4. Zaffir

    Zaffir OT Supporter

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    Friday, eh, nothing all that special to report. Felt a little stronger squatting compared to last monday.

    Yesterday my form felt a lot more solid for squats and deads. A week ago I failed on my 5th set @ 155, didn't have that problem this time. My 5th set of deads was at 225. Form was good and I probably could have done another set. No real improvement in the bench but it's early so it doesn't mean much, if anything.

    Going from constantly telling myself that "not eating is good," to having to make sure i eat enough is really weird :o
     
  5. Zaffir

    Zaffir OT Supporter

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    Two week's worth of gym numbers:

    http://webpages.charter.net/abreece/fitness/week1-2.xls

    Blue fields are sets that i couldn't complete. Pretty good progress for the first two weeks IMO - I couldn't finish a 5th set of squats at 155 two weeks ago, I repped 165 on my 5th without much trouble last Friday. My deads were way up, but I think that's because i wasn't really pushing it last Monday. That said i've never 5 repped 225 . :bigthumb:

    I ninja'd Maine's GPP routine and tweaked it to fit me. It kicked my ass today, I'm in horrible shape :hs: I'm going to try doing it on Saturday and Sunday, we'll see how my body handles the extra workload.

    Warm Up:
    Fast run three laps around the house

    3 lengths of front yard:
    High Knees
    Butt Kicks
    Walking Lunges
    Backwards Run

    3 laps around house with wheelbarrow

    2 Sets of:
    5 Burpees
    20 Moutain Climbers
    10 Deep, Close Stance bodyweight squats

    2 Sets of:
    10 Hip Crossovers
    10 Scorpions
    10 Lateral Lunges (each side)
    30 Second Glute Bridge
    30 Second Side Bridge (each side, only done on first set)
    20 Bird Dogs (2-3 Second Hold, each side)

    I'm gonna add in foam roller stuff soon.
     
  6. Zaffir

    Zaffir OT Supporter

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    Numbers continue to go up. New personal bests for the 5th set of my big three.

    Squat: 175 - the last two reps were of questionable form
    Deadlift: 235 - i don't think i've ever pulled 235
    Bench: 155 - couldn't do 150 last week

    Let's hope i can keep this up. I think i need to eat a little more, and i know i need to sleep more. These meds i'm on are totally fucking me over - i feel lucky to get 6 or 7 hours a night.

    Edit: Wanted to add this... I'm getting heavier, was 176 on the 14th and 15th. Which makes sense. But the mirror says i'm still getting leaner. My abs look a tiny bit more defined, and my forearms are more vascular than ever. I've been eating pretty clean although not perfect. This could also just be my imagination, we'll see how I look in a month.
     
    Last edited: Mar 16, 2006
  7. Zaffir

    Zaffir OT Supporter

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    Sleep patterns still suck. But I PR'd the big three tonight

    squat - 190
    deadlift - 245
    bench - 165

    That's for the 5th set on all of em.

    The squat number might be a bit fudged. I started wearing some knee braces i got from my orthopedic guy a while back. I've got petella femeral syndrome (at least i think that's what it's called). The short story is i had to stop playing football because my knees hurt way too much. Now squatting 3 times a week is wtfowning them (once a week wasn't a problem). I think i'll do one "raw" squat day per month just to see how the braces are affecting my numbers.
     
  8. Zaffir

    Zaffir OT Supporter

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    1 month in :run:

    Another 2 weeks worth of numbers

    http://webpages.charter.net/abreece/fitness/week3-4.xls

    A graph of my big 3 over the last month:

    [​IMG]

    My weight is still sitting at 176, but my numbers keep going up so i guess I shouldn't complain. I think i'm seeing some definition in my upper chest that wasn't there before when flexing, but that's a pretty subjective way to measure.

    I'm gonna try for a solid 3k calories/day for the next few weeks and see how i do.
     
  9. Zaffir

    Zaffir OT Supporter

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    179lbs this morning :cool:

    It's surprisingly hard to force yourself to eat when you aren't really hungry. or at least it's tough to force yourself to eat clean when not hungry - i could bulk on peanut M&Ms without a problem :big grin:

    I think i've done alright at hitting 3k cals per day the past few days. I'm going to start bringing massive amounts of leftovers to work to feast on in addition to what i normally buy.

    Right now this is a rough breakdown of what i'm trying to do:

    breakfast shake - 250 cals
    first lunch - 500 cals
    leftovers - 500 cals
    second lunch - 500 cals
    snack in class - 250 cals
    post-workout shake - 250 cals
    dinner - 500 cals
    pre-sleep snack - 250 cals

    Since i started i've been getting at least the two shakes, both lunches, the snack in class, and dinner. I'll usually have something before i sleep, but not always. That's gonna change. No 3k cals/day no care.
     
  10. Zaffir

    Zaffir OT Supporter

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    2 new prs tonight

    deadlift - 255
    bench - 175

    squat probably could have been one, but i wanted to focus on getting my form straight. I wasn't happy with the way i did 205 last week, and I'm still not happy with how i did it this week. I did up the weight on the first four sets, so that can account for me not getting a solid 5 reps at 205. I should have it next week.

    i figured i'd post a progress pic now. All i really notice is that I've lost the concentration camp survivor look, my skin isn't nearly as saggy as it used to be. Shaving my bodyhair helps too :o

    Before:
    http://www.wtfhost.com//files/176/beforebulk.jpg

    Tonight:
    http://www.wtfhost.com//files/176/5weekbulk.jpg
     
  11. Zaffir

    Zaffir OT Supporter

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    4 weeks worth of logs:

    http://webpages.charter.net/abreece/fitness/week5-6.xls
    http://webpages.charter.net/abreece/fitness/week7-8.xls


    Deads have been going up solidly. According to my notes my 175x5 on the bench required a spot on the last few reps. Yesterday i did that without a spot :bigthumb:

    Only being able to squat once a week raped my progress there. Combine that with shitty sleep and some fixes to my form and my 5 rep max actually went down. I could get 205 up 5 times, but it was pretty ugly. I'm considering changing to a 4x6 routine for squats, I'll give it a few more weeks with my latest diet routine and squatting twice a week before I decide.

    For the last week and a half I have been making absolutely sure I get 3000 cals/day if not more. That's the fix i needed for putting on weight, i'm up to 182 as of this m orning :bigthumb:

    I've been taking CEE for about a week and a half. 1 or 2 teaspoons per day. I'll pass judgement on whether or not it's helping in a week or two.
     
  12. Zaffir

    Zaffir OT Supporter

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  13. Zaffir

    Zaffir OT Supporter

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    I feel fat and i hate it :mad: My numbers have gone up but not as much as I feel they should considering how much weight i've gained. I've been considering upping my volume more and more. I'll try to stick with the 5x5 until the end of June. If things don't improve by then I'll be trying a 4setx6 or 7 rep setup or something.
     
  14. Zaffir

    Zaffir OT Supporter

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    pulled 295 tonite :eek5:
     
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