BROOTAL's Log

Training Logs
1

Hey everyone!

With the help of some others on the board, I’ve decided that the best way to reach my goals is to start a log and let the more knowledgeable help out. For some more background information, you can check my other post here: http://www.T-Nation.com/tmagnum/readTopic.do?id=2028405

Big thanks to Kinein for helping a newbie out.

Currently 190lbs 5’10" 22 y.o. been lifting for 3 months consistently.

Goals for this month:

NUTRITION:Consistency with my diet using JB’s 10 habits while consuming around 2800 cal a day.(Got the intake from Harris Benedict Formula) After I am consistent for at least one month I will begin to manipulate Macros.

LIFTING: Follow Rippetoes Starting Strength adding at least 5 lbs to each movement each week. Do light cardio in the morning before breakfast on one scoop of whey 5 days a week for 1/2 hour. Some extra HIIT (sprints) on non lifting days about 15 minutes. Gain some strength as well (I’m a weak newbie)

Over the next few months I want to shift my body composition to a lower ratio of body fat and then bulk from there. As you can see from my other post, I’m too fat to bulk, but have too little muscle to cut.

Day 1:
Morning cardio: 5:45 am: 30 min incline treadmill walking

Lifting: 8:00PM

Squats (ATG)(3x5)1-3 warm-up, 4-6 work 1:95lbs 2:115lbs 3:135lbs 4-6:145lbs

Military press: 1: 45lbs 2: 55lbs 3: 65lbs 4-6: 75lbs

Pendley Rows: 1: 45lbs 2: 65lbs 3: 95lbs 4-6: 105lbs

Crunches: 6 sets of decline situps holding 5 lbs weight.

All rest periods at 2 minutes.

DIET:

Breakfast 630am: 1 cup egg beaters, 1 whole egg, 3 strips turkey bacon, green tea, fish oil cap

Shake: 930am: Peanut Butter shake from JB’s recipe. fish cap (This will be an everyday staple. Its easy to slam at work and tastes freakin awesome.)

Lunch 1230: steak, Mixed vegetables. water fish cap

Shake 330pm: Peanut Butter shake from JB’s recipe.

Dinner 600pm: Chicken marinated in Balsamic vinegar, mixed veggies, fish cap, small salad with olive oil and vinegar.

Workout (800pm-900pm) Surge

Nutrition using fitday: 2661 cal, 273 pro, 111 carb, 127fats

Please offer any comments you may have to help a dude out.

2

Day 2:

Off day from lifting

Meals:

Breakfast 630am: 1 cup egg beaters, 1 whole egg, 3 strips turkey bacon, green tea, fish oil cap

Shake: 930am: Peanut Butter shake, fish cap

Lunch: 1230: Steak, Mixed vegetables, water, fish cap (basically the other half of what I cooked for lunch yesterday)

Shake: 330pm: Shake, fish cap, carrot sticks

Dinner: 630pm: Baked salmon (10oz) Large Salad with light balsamic vinegarette dressing, Crystal light.

Pre bed snack: 830pm: 1/2 cup cottage cheese, 1 scoop whey.

Totals for today using fit-day: 2631cal, 254 Pro, 77 carbs, 171 fats.

Went for a 45 minute walk with the girlfriend at a good pace(enough to break a sweat). We walked approximately 1 mile. The last 1/4 mile or so is a steep ass hill that SUCKS to walk up. I chose this route for a reason. Legs were burning like crazy at the top most likely due to last night squats.

Looking forward to tomorrow!!

PS: I’ve been using tic-tacs as a way to fight cravings for all the various delicious treats that co-workers bring in. I figure I have about 5-6 a day. I’m sure this isn’t perfect but its a hell of a lot better than eating 5 or 6 brownies or cookies that people seem to bring in everyday.

3

looks like your serious! remember to stay consistent ~ its day in and day out. the tic-tacs were a good idea!

4

Started off weak today and skipped the morning cardio. I was feeling too run down from getting over the cold and felt like I was honestly asking too much of body to do the morning walk. Despite having to eat at McDonalds for lunch(STILL ATE according to the 10 habits), everything else was on point,and I actually set a PR for my squat and deadlift.

Breakfast 630am: 1 cup egg beaters, 1 whole egg, 3 strips turkey bacon, green tea, fish oil cap

Shake: 930am: Peanut Butter shake, fish cap

Lunch: 1230: McDonalds Asian Salad, with extra grilled chicken. Didn’t add the dressing, and got a water. Took fish cap when I got back to the office.

Shake: 3:30: Peanut Butter shake, fish cap

Dinner: Home made turkey meatballs (ground turkey, onion, garlic, salt ,1 egg,) Large Salad with Olive oil and Vinegar.

8-9pm(workout): Surge

estimated totals for today using fitday:
2624 cal, 233P, 141C, 129.5F

Lifting: 3 warmups, 3 worksets
Squats: 1) 95lbs 2) 115lbs 3) 135lbs 4-6) 160 (Personal Record) ATG on all sets.

Benchpress: 1) 95lbs 2) 115lbs 3) 135lbs 4-6) 150lbs Had to get a spot on last rep of last set.

Deadlift: 1)135lbs 2) 155lbs 3) 165lbs 4) 185lbs (PR)

Decline situps: 6 sets of 5 holding 7.5 lbs

Overall the workout today was good. I’m still recovering from a cold so im really happy with the two personal records. My bench felt weak but has consistently been my weakest lift. Looking forward to bustin my ass on friday.

5

Meals:

Breakfast 630am: 1 cup egg beaters, 1 whole egg, 3 strips turkey bacon, crystal light, fish oil cap

Shake: 930am: Peanut Butter shake, fish cap

Lunch: 1230: Homemade Hamburger(No Bun)(1/2lb lean ground beef, feta cheese, minced olives, garlic, onion all rolled into a ball and pressed into a patty.)Handful of cashews.

Shake: 330pm: Shake, fish cap, carrot sticks

Dinner: 630pm: LArge Salad with 1/4 marinated chicken breast. Low fat mozzarella cheese sprinkled on top, olive oil and vinegar.

Pre bed snack: 830pm: 1/2 cup cottage cheese, 1 scoop whey.

Totals for today using fit-day: 2624 cal, 259Pro, 108Carb, 131.5 fats

Morning cardio 30 min before breakfast.

Chest and front delts were sore today from yesterdays bench workout. Legs were feeling great.

6

Congrats on choosing Rippetoe. Fantastic program if you stick with it.

I always get the Bacon Ranch salad with grilled chicken. Can’t go wrong.

7

Haha Thanks man. Im actually glad you posted. Im kinda struggling with the idead that my bench press will increase by 5 lbs each workout. Its been a weak point since I started a couple months ago. Is there anything you can recommend to help keep it growing as fast as the other lifts?

8

Friday 4/4/08

Weights:

Squat: 1: 95lbs 2: 115lbs 3: 135lbs 4-6: 165lbs (PR for me!!) all ATG by the way

Shoulder Press: 1: 45lbs 2: 55lbs 3: 65lbs 4-6: 85lbs (felt good and under control)

Pendlay Rows: 1: 45lbs 2: 55lbs 3: 65lbs 4-6: 110lbs (under control, no hip movement)

Decline Sit-up: 3x5 holding 7.5 lbs

Nutrition:

Breakfast 630am: 1 cup egg beaters, 1 whole egg, 3 strips turkey bacon, crystal light, fish oil cap

Shake: 930am: Peanut Butter shake, fish cap

Lunch: 1230: 1/2 cornish game hen, 1 small roll, large salad.

Shake: 330pm: Shake, fish cap, carrot sticks

Dinner: 630pm: 5 slices of medium pizza, diet pepsi (Planned Cheat meal for the week)

9pm After workout: Protein + 1/2 cup cottage cheese

Estimated Totals for today using fit-day: 3009 cal, 236pro, 235carb, 128.5fats

It felt badass hitting a PR on the Squats again. I would have never thought I could go ATG with that much weight on my back(heavy as hell for me), but I did it and I’m ready for 170 on sunday!!

9

AWESOME!

10

No post for the weekend. I was traveling for work and didn’t have time to write a post. My diet stayed consistent but I had to miss one meal each day. I was pissed but did the best I could with the massive amount of travel that had to take place. I’m about to have another kickass workout. Just wanted to get this post out there.

11

I feel like a freaking BEAST right now! PR on every lift I did today! However I slept through morning cardio since I was tired as hell from the weekend traveling. I was pissed at myself for this and worked EXTRA hard in the gym today.

LIFT:

Squat 1: 95lbs 2: 115lbs 3: 135lbs 4-6: 170lbs (PR)

Bench 1: 95lbs 2: 115lbs 3: 135lbs 4-6: 150lbs no spot (PR)

Deadlift 1: 135lbs 2: 155lbs 3: 165lbs 4-6: 190lbs (PR)

Decline sit-ups: 6 sets holding 10lb plate

Nutrition:

Breakfast 630am: 1 cup egg beaters, 1 whole egg, 3 strips turkey bacon, green tea, fish oil cap

Shake: 930am: Peanut Butter shake, fish cap

Lunch: 1230: Homemade turkey burger, large salad, Fish cap.

Shake: 3:30: Peanut Butter shake, fish cap

Dinner: Pork Tenderloin, extra serving of cauliflower.

8-9pm(workout): Surge

estimated totals for today using fitday: 2887 cal, 306P, 125C, 131fats

On a side note I felt like a complete fatass today. I have no idea why. It may have been to the less than perfect diet this weekend. My legs are becoming more defined and I feel “harder”

12

BROOTAL, where did you get the PB Shake recipe from? Precision Nutrition?

13

[quote]BROOTAL wrote:
Haha Thanks man. Im actually glad you posted. Im kinda struggling with the idea that my bench press will increase by 5 lbs each workout. Its been a weak point since I started a couple months ago. Is there anything you can recommend to help keep it growing as fast as the other lifts?[/quote]

Your bench and military will not increase near the rate of your other lifts. You still have a lot of potential though. Keep micro-loading them each workout or each week. My dips went up with my bench, so I suppose there is a correlation there :wink: The only time I ever increased my bench by 10 lbs was when I easily got all the reps and sets, even did 7 reps on the last set. If I struggled on any of the reps, then it was 5 lbs next time. Congrats on all the PR’s. Those are always special milestones. On to the next level!

14

Don’t worry when you need to rest like that and skip a workout. Your physique will only come first through nutrition + exercise + and rest. Now based on what you do to yourself you may need more rest sometimes. That is perfectly alright and actually is good for you.

Your body needs sleep to repair. So don’t worry about it!

I’ve planned and meditated on a workout throughout a day and then when it came time to go, I didn’t because I hadn’t gotten enough rest and I wasn’t going to accomplish anything at all that night.

There is no diminishing the rest aspect nor the nutrition aspect. They are just as important or more important if you got a hang of the iron game.

15

Thanks guys for the insight.

Morning Cardio 5:30 am: 30 minutes incline treadmill walk on 1 scoop of protein.

Nutrition:
Breakfast 630am: 1 cup egg beaters, 1 whole egg, 2 Turkey Sausage Patties Crystal light green tea, fish oil cap

Shake: 930am: Peanut Butter shake, fish cap

Lunch: 1230: leftover Pork Tenderloin, large serving of peas.

Shake: 3:30: Peanut Butter shake, fish cap

Dinner 6:30: Baked Salmon brushed with olive oil and ground pecan meal, large salad.

Before bed snack: Protein + 1/2 cup cottage cheese

estimated totals for today using fitday: 2779 cal 279P, 79C, 152fats

Side notes: My Knees felt a bit “achy” from yesterdays workout. I’ve never squated with this much so I’m not sure if this is normal. I’ve been taking plenty of fish oil too.

16

Wed 4/9/08

Morning Cardio: 530 am 30 min incline treadmill walking.

Breakfast 630am: 1 cup egg beaters, 1 whole egg, 3 strips turkey bacon, green tea, fish oil cap

Shake: 930am: Peanut Butter shake, fish cap

Lunch: 1230: Very Large Salad with light vinegarette dressing, 1 Fish cap.

Shake: 3:30: Peanut Butter shake, fish cap

Dinner: Home made turkey meatballs, in small amount of sauce, sprinkled with fresh mozzarella cheese. (ground turkey, onion, garlic, salt ,1 egg,) Large Salad with Olive oil and Vinegar.

8-9pm(workout): Surge

estimated totals for today using fitday:
2624 cal, 233P, 141C, 129.5F

Lifts:

Squat: 1: 95lbs 2: 115lbs 3: 135lbs 4-6: 170lbs

Pendlay Rows: 1: 45lbs 2: 65lbs 3: 95lbs 4-6: 115lbs

Military Press: 1: 45lbs 2: 55lbs 3: 65lbs 4-6 90lbs

Decline Sit-ups: 6X5 holding 10lbs plate.

Notes: 170 for squats felt like a damn Mack truck on my back today. Not sure if I just wasnt fully recovered or what. I was a bit tired going into the workout. My form stayed great until the last 2 reps of the last set where I felt myself begin to lean forward. Im going to keep it at 170 for Fridays workout and then add my weekly goal of 5lbs next week.

If anyone is reading this and cares to offer thoughts on why my knees are begining to ache, I would appreciate it. I’m still new to this and want to make sure im not screwing myself up. Can joint’s get DOM’s?

Thanks

17

4/10/08

Meals:

Breakfast 630am: 1 cup egg beaters, 1 whole egg, 3 strips turkey bacon, crystal light, fish oil cap

Shake: 930am: Peanut Butter shake, fish cap

Lunch: 1230: Tuna fish salad on two slices of whole wheat toast, small salad fish cap.

Shake: 330pm: Shake, fish cap, 1 apple

Dinner: 630pm: Homemade turkey burger, 1/2 cup baked beans, large serving of mixed steamed veggies.

Pre bed snack: 830pm: 1/2 cup cottage cheese, 1 scoop whey.

Totals for today using fit-day: 2704 cal, 259Pro, 128Carb, 132 fats

I’m starting to feel “small”. My arms and traps look smaller although I haven’t taken any measurements. I’m not too excited about this, but my pants are getting looser and the definition in my chest is getting more noticeable. I hope that I am progressing in the right direction. It is also most likely too early to tell. I weighed myself today and I am down about 3 pounds since last sunday.

18

" It starts as a trickle and turns into a flood. "

I love ground turkey. Make sure you take progress pictures for yourself at least. Date them and store them in a folder so its organized. Best to take pics at the same time on the same day once or twice a month. Put them away look at them again in 2-4 weeks and compare with your next set of progress pics!

Just a reminder.

  1. Tupperware is good.
  2. Boiling a dozen eggs and eating them over the course of 3 days works great as snacks and to make sure you get more protein in.
  3. Steaming vegetables is incredibly easy, either via fancy technological doohickeys, over a pot of boiling water or a microwaveable safe plastic container.
  • I’ve now become a fan of the microwaveable steamers that take 5 minutes for 3-4 ample servings of veggies.
  1. Brown rice and Sea Salt go great with ground turkey/chicken/beef creations.
  2. Make sure your staying hydrated.

Good job updating your post. Good to see progress.

19

Thanks! Those microwave steamers are great, they also have some pre-seasoned ones that taste awesome.

Post for last night…4/11/08

Weights:

Squat: 1: 95lbs 2: 115lbs 3: 135lbs 4-6: 170lbs

Bench Press: 1: 95lbs 2: 115lbs 3: 135lbs 4-6: 150lbs

Deadlift: 1: 135lbs 2: 155lbs 3: 165lbs 4: 195lbs (massive PR for me. I can NOT WAIT to hit 200lbs. I have always had a weak back with a history of lower back pain. Since I’ve been doing deadlifts my back has been feeling SOOOO much better. I think this may have been because it was so weak before. (I started deadlifts with 95 lbs and remember when I was excited as hell to hit 135)

Decline Sit-up: 3x5 holding 12.5lbs lbs

Nutrition:

Breakfast 630am: 1 cup egg beaters, 1 whole egg, 2 turkey sausage patties, crystal light, fish oil cap

Shake: 930am: Peanut Butter shake, fish cap

Lunch: 1230: 3 pieces of fried chicken large serving of steamed vegetables. (I know this was a poor lunch)

Shake: 330pm: Shake, fish cap, carrot sticks

Dinner: 630pm: 5 slices of medium pizza, diet pepsi (Planned Cheat meal for the week)

9pm After workout: Surge

Estimated Totals for today using fit-day: 3009 cal, 236pro, 235carb, 128.5fats

My knees still aren’t feeling the best. Maybe they are just getting used to squating heavy three times a week. Would it be beneficial to cut the weight down on the second day, then go back up to full weight on the third?

20

Joints don’t get DOMS. My guess is that it’s just the tendons and ligaments adapting to being loaded. So long as you’re going down ATG and keeping the weight on your heels, the stress will be applied mostly to your hips and won’t stress your knees too much. Some questions though-

When you squat, is the weight on the front or the back of your foot? (heel or toe?)

Do your knees hurt DURING your workout? Specifically when you’re squatting? If so, at which point (bottom, midway, top).

What kind of shoes do you squat it? Specifically, how big is the heel?

Is your family all really, really strong and muscular? Some people have genetics that allow their muscles to grow faster than the connective tissue can adapt. I heavily doubt this is you, but you’ve been hitting PR’s very rapidly, and while that’s a good thing, it might be too good of a thing (but probably isn’t).