My Road to Strength
I keep losing/ destroying/ my training log books so time to start an online one!
A little more about me:
I’ve been training on and off for about a year but never seriously (after 3-4 weeks of gym I’d stop and slack off) until feb this year. So far I’ve finished an 8 week program weight loss program and took 4 weeks off with just cardio and now I’m in a second stage of a six stage program called my road to strength.
Disclamer:
Now I don’t know much about the science behind everything and I’m still learning correct form and how to do certain lifts so expect a couple of form videos. My lifts at the moe are nothing to shout about so dont expect big numbers just yet, any feedback is appreciated relating to program design and diet recommendations, supplemnets etc
Oh and everything is in Kilograms!
Some before and after photos off me last year at 99kg
Today 2k10 after stage 1 - 88.3 kg
Front relaxed today 2k10 -
RTS stage 2 is to last 7 weeks -
I train 4 times a week and hiit sessions if the gym is packed or I miss a session due to late nights at work.
The overall main goal is to build starting strength and endurance. I hope to fully master the power clean and front squat in this time as I’m still learning how to keep a bar on the front of my shoulders lol.
As for diet I’ll include a diet log with my training days: I generally eat about 8 whole chickens a week 2 shakes a day the odd steak and veg. No sugar intensive stuff no junk AT ALL
Stage 2 templates
RTS1
Preburn:
Sprint 60 / 10 pushups / 15 situps / 20 bw squats x 3
Workout:
6 Deadlift / 10 rollouts / 6 military press x 5 sets
6 Bench press/ 6 tricep pulldowns / 7 shrugs x 5
Afterburn:
run 400m / 10 pushups/ 10 situps/ 10 squats x 3
RTS2
Preburn:
Run 800m under 2.50
row 2000m 2:10m / 500m
Workout:
7 squats / 6 bicep curls / 10 burpees x 5
3 chin ups / 6 rows / 3 negative pullups x 6
Afterburn:
row 2000 2.00m /500m
10 burpees / 10 situps / 10 squats x 4
Hiit 1
100m hill(15%) sprints / 600m downhill jogg x 7
Hiit 2
60m sprint/ 15 situps/ 10 pushups/ 15 squats 60m jogg back to start x 10
5/5/10 RTS 1 - 86.1kg (note I never include the bar weight - 20kg - whats the point of adding it if everyone has to lift it)
Preburn:
800m jogg
Sprint 60 / 15 pushups / 15 situps / 15 bw squats x 3 sets
Main:
5 sets of
6 reps Deadlift - 40,70,70,70,70
10 reps rollouts 10 situps
6 reps military press - 10,10,20,20,20
6 reps Bench press - 20,30,30,30,20
6 reps tricep pulldown - 25,25,25,25,25
7 shrugs - 30,30,30,30,30
Afterburn:
Run 400m 10 pushup 10 situp 10 squat x 3 sets
Diet:
brek: 2 scoop shake, small baguette with houmous, 1 large coffee
Lunch: quorn scotch egges handful of almonds 1 large tea
During workout: 2.5 scoop shake.
Aftrworkout: 1 hand-size steak, 2 lamb chunks, 1 chicken drumstick and 1 cup of rice.
7/5/10 RTS 2
Preburn:
800m run 2000m row
Main:
5 sets of
6 squats - 40,40,60,60,60
6 alt bicep curls - 12,12,12,12,12
20 twist situps
3 chin ups
6 cable rows - 40,55,55,55,45
Afterburn:
rowing 2000m
Diet:
Brek: 2 chicken drumsticks 2 slices of bread w/ peanut butter, large coffee, 2 bananas
Lunch: 2 drumsticks, handful of almonds
Preworkout: 2 scoop shakes w/ creatine fruit punch
Afterworkout: 2 scoop shake w/creatine fruitpunch
late Late eve - 1.5 ft meatball sub
Notes: Calf cramps stopped me doing the burpees and the extra 1000m rowing I have really tight calfs! I’m going to set aside 30mins in the morning and evening everyday purely to stretch.
Had a really late night after going out then headed out again straight after gym for another all nighter :-s
10/5/10 Cardio Sundays
A 25 minute run with a 400m hill finisher - in a fasted state - time done 25.55mins
Stretch for 30 mins
Didnt really eat much today 
busy day out and about I didnt really want to dine on greasy chienese food.
total of :
4 drumsticks 1 2 scoop shake 5 oat coconut balls 1 slice of bread
Training tommorow cant wait!
10/5/10 RTS 1
Preburn:
800m jogg
Sprint 60 / 15 pushups / 15 situps / 15 bw squats x 3 sets
Main:
5 sets of
6 reps Deadlift - 50,50,80,80,100
10 situps
6 reps military press - 20,20,20,20,20
6 (5) reps Bench press - 30,40,40*,40,40
6 reps tricep pulldown - 30,25,25,
7 shrugs - 50,50,70,70,70
Rollouts - 7,5,7,8,8
Afterburn:
Run 400m 10 pushup 10 situp 10 squat x 2 sets
Diet:
Brek - 1 drumstick , 2 scoop shake fruit punch
Lunch - 2 drumsticks, 3 slices brown bread with pb handful of almonds
During workout: 2 scoop shake
Afterworkout - 2 scoop shake with creatine
Dinner - 6 eggs with 2 yolks
Notes: I learnt how to set up my bench properly today it made all the difference to how explosive
I could lift that bar. I’m also going to start eatin so veg in my diet.
Holidays Women and Work will be the bain of my training!
Took a couple of weeks of and was only able to fit in my cardio and Hiit sessions
Back in the gym on an experiemental week to change up my program to include the power clean (yes I finaally leart it with good form) and front squat (finally able to hold the bar on my shoulders) - Im testing the combinations of a bar lift followed by 3 bodyweight movements i.e Burpee Squat Pushup Pullup Situp and Rollouts.
These will be performed with no break between em and a 2 two minute break to breath and gather composure fr the next complex set.
Hopefully this will help towards building up my power endurance and help increase my metabolism.
Post up the next templates once I find a nice combo! suggestions are always welcome PM em through!
Todays experiment:
5 Power cleans - 15 situps - 10 explosive burpees - 10 rollouts = Cool combo but rollouts fired up cramp in my calfs not cool at allllll!
5 Power cleans - 15 situps - 10 explo burpees - 7 shrugs - This got me strugglin for air 
shrugs were easy used same bar and weight for cleans.
5 Power clean - 5 Milpress - 10 explosive burpees - 15 situps - HARD pressing the same weight Im cleaning didnt happen to well poor form and cheated using my legs to get momentum going.
As for diet Im running clean for the next 6 months with no sugar intensive foods at all - with the exception of my own birthday cake in the summer. No fruit juices or sugar intensive drinks (a smoothie contains more carbs than coke WTF!)
Peace!
