Hey!
Figured since I was switching programs that it would be a good time to keep a more detailed log. I’ve been doing starting strength since late May and before that I was just kinda experimenting with different lifts and working on form and stuff.
Stats are: 26 y/o male, 6ft, 192ish eating 3000-3500 cals aiming for 200g+ protein.
Current SS lifts are:
squat: 3x5@250
bench: 3x5@190
dead: 1x5@305
OHP: 3x5@140
bent over row: 3x5@140
dips: 2x8+25lb plate around waist
Switching to WS4SB to get some variation and try to add some size. Planning to eat and lift like crazy till whenever!
Monday Dec14 - 12:00-1:00 Yoga
Started doing Yoga about a month ago. I’m really enjoying it and feel that I’m progressing really well.
Nice views in class too doesn’t hurt.
Max-Effort Lower Body
work up to a max set of 3-5 reps of Straight bar deadlifts (perform at least 5 reps total)
1x5 135
1x5 195
1x3 255
1x3 290
1x3 305
1x3 315
3 sets of 10 reps of Walking lunges with 60lbs dumbbells in each hand.
3 sets of 10 reps of good mornings with 65lbs on my back
high rep ab circuit:
sprinter sit-ups, V-ups, toe touches, hip thrusts. Performed 10 reps of each exercise and went through the circuit 2.5 times. Rest 1-2 minutes between circuits. This was freakin hard - my core is weak. Hopefully will get stronger with the yoga and stuff over the next few months.
Thursday Dec17 - Max-Effort Upper Body
work up to a max set of 3-5 reps of regular barbell bench press
1x5 95
1x5 135
1x5 160
1x5 185
1x3 195
1x3 205
20reps, 18reps of 100lbs Incline bench press (wanted to do dumbbell bench but I need to buy more weights) - also my incline bench is like 45degrees which felt to high.
4 supersets of 10 Barbell rows with 100lbs and 5lbs scarecrows - this was hard
4 sets of 15 bb shrugs with 100lbs - can increase this weight
3 sets of 10,8,6 50lb ezbar curls - will switch to a different curl next time.
Was supposed to do Dynamic-Effort Lower Body and Repetition Upper Body on Sat and Sun but was super sick so I rested instead. Gonna go to yoga today and see how I feel tomorrow…
Hit up yoga yesterday - freakin hard not being to breath through my nose cause it was blocked from being sick… felt ok though, gonna get back into things tonight with the ME lower body. I got some workout mats for the basement so the ab work will be a bit easier.
It’s amazing how your appetite diminishes when you miss a few workouts… force feeding sucks.
Tuesday Dec22 - Max-Effort Lower Body
work up to a max set of 3-5 reps of Straight bar deadlifts (perform at least 5 reps total)
1x5 140
1x5 200
1x5 260
1x3 290
1x3 305
1x3 320
Left groin felt a bit funky on the last set - weird, never had that before…
1 set of 10 reps of Walking lunges with 60lbs dumbbells in each hand - left groin really hurt so I stopped… guess I pulled something (maybe in yoga and deadlifts made it worse…?). Gonna look into that.
3 sets of 10 reps of good mornings with 70lbs on my back - groin hurt but was bearable.
high rep ab circuit:
sprinter sit-ups, V-ups, toe touches, hip thrusts. Performed 10 reps of each exercise and went through the circuit 3 times. Rest 1-2 minutes between circuits. This was again really hard but it was better with my new mats and high energy.
Heavy bag work 10mins fast pace hard hits no gloves… had the rage playing loud.
Was away from computers during xmas - recorded all my logs to my notebook and will update here soon. Sorry for the useless bump.
Groin is perfect, went snowboarding 3 times over xmas break - good stuff!
Here’s what I’ve been eating for the past 2 months or so.
7:30
english muffin w/ peanut butter and jam
big glass of milk or protein shake
2 fish oils
1000iu vitamin d
1L of water until 10:15ish
10:15
2 yoghurts with 1/2 cup granola
2cups milk
some fruit
12:00
pasta or meat
salad
2 fish oil
1L of water until 2:15ish
2:15ish
big serving of nuts or almond squares
fruit
2cmilk
4:15
pasta or meat or pb sandwich
2cmilk
6:30ish
pasta or meat
salad
water
2 fish oil
workout in the evening following by protein shake.
going for 3000+ cals and ~200g protein per day. Not gaining much weight though. Strength is going up as the weeks go on but my weight is pretty much the same… 192, 192, 192…
I need to eat more at 7:30 and at 2:15 I think. Need more greens too.
Obviously skipped a bunch of logs in here over the past few months but I HAVE BEEN RECORDING THEM ON PAPER! I’ll try to get this thread going again.
Trying to eat a lot lately, weighing in around 203, but feeling a bit fat too. Gonna start running in 2 weeks.
Mar24 - recovering from being sick and a birthday weekend at the cottage…
Flat bench press - 5x95lbs, 135lbs, 165lbs, 185lbs, 185lbs, 185lbs
Inc DB bench press - 10x20lbs’s, 20x40lbs’s, 15x40lbs’s
EZ bar curls - 10x20lbs, 15x40lbs, 12x40lbs, 10x40lbs
Felt dead after only that, throat was killing so I called it a night.
Today is Fri, feeling a lot better, gonna go some legs tonight…