Austin's IF and 5/3/1 log

Training Training Logs
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This is mostly a place to log my training and nutrition. Always looking for tips on all aspects of training. If I can offer anything useful its a bonus.

I’ve just got back from a 2 week holiday in Greece after completing an 8 week cut. Feel like I’m fatter than I was before after a eating nothing but souvlaki, bread and ice cream the whole time! My goals are to steadily get stronger while still remaining reasonably sexy. Now going back to an intermittent fasting style diet aiming for around 2500kcal most days with one higher carb/calorie day a week.

Training will be based around 5/3/1 with slightly more assistance work than what is recommended. Will also sub in seated DB press for standing military press as I always feel it more in my lower back than shoulders. Most sessions will be finished with some sort of conditioning with fasted cardio 2-3 times a week.

My current stats are;
Weight-66kg
Bench Press-110kg
Squat-130kg
Parallel Box Squat-150kg
Deadlift-160kg

I’ll attach a current upper body shot so you can get an idea of my level of development.

Rugggbys Training Log
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Yesterdays Training and eating;

Legs
Box jumps;
17 fitness steps x 5
18 fitness steps x 5
19 fitness steps x 5
20 fitness steps x 5

Box squats;
Warm up sets were ramped from 60 to 100kg’s in 10kg increments.
100kg x 5
110kg x 5
120kg x 5
130kg x 3
130kg x 3

A2G Squats
100kg x 10
100kg x 10
100kg x 10

Single leg, leg extentions
15kg x 10
20kg x 10
25kg x 15 (brutal)

Lying leg curls
30kg x 8
35kg x 8
40kg x 8
45kg x 5+5

Finished off with 6 sets of 10 weighted burpees with 30 second rest periods.

Nutrition;
Kcal-3414
Protein-290g
Carbs-226g
Fat-136g
Fibre-30g

Too many calories. Going to have to start tracking more closely. Will aim to keep carbs the same and drop some protein and fat.

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Yesterdays big meal. Chilli with broccoli, fried potatoes and greek yogurt and honey.

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Rest day today so no training. Walked 3-4 miles round Hamstead heath with the missus and cycled to work so I have’nt sat on my arse all day.

Todays nutrition;
First meal (12:30)- 6 eggs scrambled in butter, 250 grams white potato, half a stalk of broccoli and 50grams of whey protein.
Second meal (16:30) - 75grams of oats, 2 tablespoons of natural peanut butter, splash of milk and 50 grams of whey protein.
Third meal (around 20:00) - Big bowl of chilli (made with 350grams of extra lean beef), green beans, 250grams low fat greek yougurt and 30 grams of milled flaxseeds and raw cacao.

Macronutrient came out at;
Kcal-3122
Protein-259grams
Carbs-157grams
Fat-162grams
Fibre-26grams

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How tall are you? You look pretty good for as light as you are.

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[quote]DoubleDuce wrote:
How tall are you? You look pretty good for as light as you are.[/quote]

5’5. Vertically challenged! Looking to get back around 72-73kg’s (160lbs) over the next couple of months. It was really hard psychologically dropping down to the weight I’m at now. It was good to do something different considering I’ve always been trying to add weight since I started training.

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Todays nutrition and training;

13:30 - Peri workout
Pre - 60g Vitargo, 20g Peptopro, 10g BCAAs, 1 bag of skittles, (I was hungry and someone left them for me!), 3g creatine
During - 20g Peptopro, 10g BCAA’s, 3g creatine
Post - 50g whey protein

16:30
300g chicken breast, 100g spinach, 75g oats, 1tbs natty PB, splash of 2% milk

18:30
300g tinned tuna, 250g baked potato, 1tbs light mayo, 2 tomato’s, brocolli

21:00
570kcal shake (75g cho/55g pro)

Macro’s are;
Kcal - 3027
Pro - 314g
Cho - 295g
Fat - 60g
Fibre - 19.7g

Training (all weight in kg’s)

Chins 4 x 10

Deadlift
60 x 5
70 x 5
80 x 5
90 x 5
102.5 x 5
120 x 5
132.5 x 5

Shrugs

100 x 15
110 x 15
120 x 10
120 x 8

DB rows

37.5 x 8
37.5 x 10
37.5 x 20

Finished with EZ bar curls and seated DB curls. Now going to watch Harry Potter, been waiting to see this since reading the last book as a kid. CAN NOT WAIT!

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Yesterday’s nutrition and training;

Didn’t lift properly but went in and did 10 circuits consisting of;
10 plyometric push ups
10 ring pull ups
10 burpess

with 45 seconds rest inbetween wearing a 10kg weight vest. Finished with lots of stretching and foam rolling. Definitely feel like it loosened me up after the deadlifts on Sunday. Going to train chest and tri’s later this afternoon.

Macro’s were;

Kcal - 2683
Pro - 293g
Cho - 60g
Fat - 140g
Fibre - 23g

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Yesterdays training and nutrition;

Bench Press; (all weights in kg’s)
Bar something x something
60 x 5
65 x 5
70 x 5
75 x 5
85 x 5
95 x 5

Incline DB Press;
27.5 x 8
27.5 x 8
30 x 8
32.5 x 8

Flat DB Fly;
12.5 x 15 x 3

CGBP;
60 x 8
65 x 8
70 x 6
70 x 8

EZ Skullcrushers;
40 x 12 x 3

Rope Pushdowns;
60 x 12 x 3

Finished with Rocky’s and hanging leg raises. Bench Press is steadily rising with increased body weight. Will be extremely happy when I can hit double bodyweight for a 1rm. Good session all together. Feel like I have a lot more energy training on just my peri workout supps.

Eating was;

13:30 - Peri workout
Pre - 80g dextrose, 20g Peptopro, 10g BCAAs, 3g creatine
During - 20g Peptopro, 10g BCAA’s, 3g creatine
Post - 50g whey protein

16:30 - Massive bowl of chilli (made with 400g extra lean beef), 1 packet ready cooked Tilda rice, 1 apple

20:30 - 250g chicken breast, mixed veggies (carrots, cauliflower, peas), 100g of oats mixed with 2 tbs natty PB and 50g vanilla whey

Macro’s came out at;
Kcal - 3602
Pro - 333g
Cho - 259g
Fat - 99g
Fibre - 26g

Still having to much fat on training days which is ramping up the kcal. Going to try substituting the beef for turkey or chicken to drop cals a bit. Could also drop the PB from my oats but it tastes too good!

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Yesterdays training and nutrition;

Box jumps
18 fitness steps x 5
19 fitness steps x 5 x 3
20 fitness steps x 0 x 1 (missed the first one, got it on the second attempt)

Box squats;

Worked up in 10kg increments until I reached 100kg
107.5 x 5
117.5 x 5
125.5 x 5

Single leg, leg extentions
15kg x 10
20kg x 10
25kg x 15

Lying leg curls
30kg x 8
35kg x 8
40kg x 8
45kg x 10

DBRDL’s
35 x 10 x 4

Had rugby training 3 hours after this session which went really well considering the volume of the workout and the fact that I have to cycle 10 miles to get there. Was good to be back playing, especially as we had torrential downpours in London last night. Love playing in the rain. Nutrition was terrible but will lower calories slightly today as my work load is no where near as high as yesterday. Todays workout will be some HIT on the spin bike, power cleans and KB swings. Will finish with some mobility stuff and foam rolling.

Yesterday’s nutrition;

13:30 - Peri workout
Pre - 80g dextrose, 20g Peptopro, 10g BCAAs, 3g creatine
During - 20g Peptopro, 10g BCAA’s, 3g creatine
Post - 50g whey protein

16:30 - 250g chicken breast, 1 packet of Tilda ready cooked rice, mixed veggies, snickers.

21:30 - 1 small pizza express pizza, 250g chicken breast, 100g spinach, extra cheese (30g ish), 1 tub of B&J’s chocolate fudge brownie ice cream

Macro’s;
Kcal - 4458
Pro - 312g
Cho - 495g
Fat - 110g
Fibre - 14g

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Been a bit slack with posting recently. Today’s training was good. Have put on 4kg’s in 2 weeks which is definitely reflecting in the weights I’m putting up. Have also abandoned eating IF style over the weekend. Just been enjoying some good food with my girlfriend. Will resume tomorrow.

Todays training;

Squats;
5 warm up sets starting at 60kg working up to 100kg in 10kg increments
110 x 3
115 x 3
120 x 3

Deadlifts;
5 warm up sets starting at 60kg working up to 100kg in 10kg increments
110 x 3
125 x 3
140 x 3 (new PR)

Shrugs;
110kg x 15 x 4

Hanging leg raises;
3 x 10

Plank with knee to elbow;
3 sets with 5 on each leg

Today’s nutrition;

Meal 1 - 100g oats, 50g whey protein, 2 tbsp natty PB

Peri workout
Pre - 70g dextrose, 20g peptopro, 10g BCAA’s, 3g creatine
During - 20g peptopro, 10g BCAA’s, 3g creatine
Post - 50g whey protein

Meal 2 - 150g tinned tuna, large salad (whole head of romaine lettuce, cucumber), olive oil, small sweet potato

Meal 3 - 3 large servings of roast chicken, large baked potato, carrots and broccoli

Meal 4 - 50g whey protein, 30g milled flaxseeds

Macronutrients;
Kcal - 3434
Pro - 324g
Cho - 240g
Fat - 118g
Fibre - 33.5g