Jump to content

Sam's Strength Training Journal


Recommended Posts

*edit* 14/01/2010

 

Since this journal started I've taken on a more powerlifting style of training. Goals for 2010 are:

 

Squat 200 kg

Bench 120 kg

Deadlift 240 kg

 

14/08/08

 

I thought I might start logging my food and training here.

 

Current Weight: 78 kg / 172 lb

 

Food

 

Energy | 4025.2 kcal

Protein | 115.4 g

Carbs | 704.8 g

Fiber | 105.5 g

Fat | 109.9 g

Water | 5108.7 g

Calcium | 1377.7 mg 138%

Iron | 43.2 mg 540%

Zinc | 26.8 mg 243%

 

http://img.photobucket.com/albums/v52/essjayyell/14thAug.jpg

 

Training

 

Leg Press - 1 x 10 x 150 kg, 2 x 10 x 195 kg

One arm dumbbell clean & press - 3 x 8 x 18 kg each side

Squats - 3 x 10 x 70 kg

Seated calf raises - 3 x 10 x 50 kg

Edited by sosso
Link to comment
Share on other sites

  • Replies 494
  • Created
  • Last Reply

Top Posters In This Topic

I really should record my food intake each day, I think I'd probably be surprised how much I eat and the ratios of Carbs, Protein and Fat.

On the workout front, One arm dumbbell clean & press and Full squats are both great compound exercises.

Yeah the Lip is getting there, swollen about 3 or 4 times the normal size and blackish purple, but I've got some ice on it to get the swelling down. I'm playing in a Rugby Tournament tomorrow, so I'm hoping it heals quickly.

Link to comment
Share on other sites

Yesterday I had an easy day. I just relaxed and didn't keep a proper log of my food. It was basically the same as the 14th in terms of the levels of nutrients etc.. Did quite a lot of walking though!

 

Today 16/08/08

 

Workout

 

Bent-over rows - 3 x 10 x 20kg

Lat Pull-downs - 1 x 10 x 40kg, 50kg, 60kg

Chest Press - 3 x 10 x 50 kg

Shoulder Press - 3 x 10 x 30 kg

Dumbbell Curl - 3 x 8 x 10 kg each arm

 

I was 80kg tonight (full stomach )

 

edit: oh yeah I did some shrugs - 3 x 12 x 30 or 40kg dumbbells.. I can't remember the weight

Link to comment
Share on other sites

Bent Over Rows 3 x 10 x 20kg

Lat Pulldowns - 1 x 10 x 47 kg, 2 x 10 x 60 kg

Overhead Press Machine 3 x 10 x 37 kg

Close-Grip Bench Press (machine) 3 x 10 x 60 kg

Shrugs 3 x 12 x 40 kg dumbbells

Edited by sosso
Link to comment
Share on other sites

Tonight was really good

 

Supersets

 

1.

 

Incline dumbbell press 5 x 5 x 18 kg/40 lb

One arm Dumbbell rows 5 x 5 x 30 kg/66 lb

 

2.

 

Lat Pull-downs 5 x 5 x 62 kg/136.5 lb

Seated dumbbell press 5 x 5 x 12 kg/26.5 lb

 

I will sleep well tonight.

Edited by sosso
Link to comment
Share on other sites

26/08/08

 

Worked out after class, during the day for a change.

 

Leg Press: Warm-up 1 x 10 x 120 kg/264 lb, then 3 x 10 x 200 kg/440 lb

Leg Extensions: 3 x 12 x 47 kg/103 lb

Seated Calf Raise: 3 x 12 x 60 kg/132 lb

Squat: 1 x 12 x 60 kg/ 132lb then 3 x 10 x 80 kg/176 lb

 

Sipping on a banana & rice protein smoothie as I type.

Edited by sosso
Link to comment
Share on other sites

Today I did the same supersets as Sunday, but used heavier weights for the db press and rows. I also used a wider grip on the lat pull-downs.

 

1.

 

Incline dumbbell press 5 x 5 x 20 kg/44 lb

One arm dumbbell rows 5 x 5 x 30 kg/66 lb

 

2.

 

Wide grip lat pull-downs 5 x 5 x 62 kg/136.5 lb

Seated dumbbell press 5 x 5 x 14 kg/31 lb

Edited by sosso
Link to comment
Share on other sites

Squat 5 x 5 x 80 kg / 176 lb

Bench Press 5 x 5 x 50 kg / 110 lb

One Arm Dumbbell Row 5 x 5 x 30 kg / 66 lb each arm - I'll aim for 32 or 34 kg next time.

Dips 1 x 15, 1 x 10, 1 x 8

 

Food so far today-

 

- 1 cup oats, 1 cup mixed berries, two tbsp LSA mix, handful of chopped dates, 1/2 cup oat milk

- 1 protein bar (homemade - oats, natural peanut butter, shredded coconut, oat milk, rice protein powder)

- 2 oranges

- A few dates

- 2 cups brown rice and lentils

- Handful of chopped almonds and a few brazil nuts

- 2 cups of oat milk

- Smoothie with berries, spirulina, LSA and oat milk

- Brown rice, black beans, tomatoes and carrots

- A few more dates... I love dates..

- Water throughout the day

Link to comment
Share on other sites

Food so far today

 

The usual breakfast - oats, dates, berries, oat milk, nuts..

Fresh orange juice

2 bananas

1 pear

Huge burrito with home made veggie patty, hummus, tabbouleh, carrot, red onion, sprouts

Two big slices of home made nut loaf

Water throughout the day

Dinner - more nut loaf, whole block of frozen spinach, salad with quinoa, tomato, black beans, mushrooms, carrot and baby spinach.

Link to comment
Share on other sites

8/9/08

 

Workout this afternoon

 

Squat 5 x 5 x 90 kg/ 198 lb

Barbell Clean & Overhead Press 5 x 5 x 35 kg/77 lb

Deadlift 3 x 5 x 60 kg/ 132 lb

Chin Up 3 x failure

 

Food today

 

Oats, dates, berries, rice milk

Fresh orange juice

B12, iron and zinc supplements

Handful of dates and walnuts

1 apple

1 orange

1 pear

Protein shake - rice milk, frozen berries, two tbsp rice protein power

Sandwich with two slices of whole grain bread, one whole avocado, 1/2 a tomato, two big veggie burgers

Green smoothie - rice milk, oats, frozen berries, chopped spinach, 1 tbsp spirulina, warm water

Lasagna

Water throughout the day

 

Here's the smoothie I had earlier -

 

http://img.photobucket.com/albums/v52/essjayyell/P1050263.jpg

Link to comment
Share on other sites

10/09/08

 

Squat 5 x 5 x 90 kg/198 lb - felt easy.. I think it's time to step it up a bit

Incline DB Press 5 x 5 x 24 kg / 53 lb - felt good

One Arm DB Row 5 x 5 x 34 kg

Dips 3 x 12

 

Today felt really good. I feel like I'm progressing well

 

Sipping on a rice protein shake. Yum

Link to comment
Share on other sites

Just got home from uni. Here's what $20 gets me from the fruit and veggie co-op that my student association runs. They do the shopping in bulk and it changes every week, so there's a bit of variety.

 

http://img.photobucket.com/albums/v52/essjayyell/P1050266.jpg

 

I'm hungry.. gonna go eat something.

Link to comment
Share on other sites

12/09/08 Good workout today.

 

Squat 5 x 5 x 95 kg /209 lb

Barbell Clean & Overhead Press 5 x 5 x 35 kg / 77 lb

Deadlift 3 x 5 x 60 kg / 132 lb

Pullups 5 x 5

Seated Row 5 x 5 x 63.5 kg / 140 lb

 

Notes -

 

I love squats!

Need to work on deadlift form before going heavier

Pullups are getting easier, finally!

 

Sipping on a smoothie with mixed frozen berries, rice protein and rice milk. It's delicious!

Link to comment
Share on other sites

Squat 5 x 5 x 95 kg/209 lb

Incline DB Press 5 x 5 x 24 kg / 53 lb

One Arm DB Row 5 x 5 x 34 kg

Dips 3 x 10

 

Today I was feeling pretty tired. I think the combination of waking up earlier than usual, going to classes for 5 hours and not eating enough during that time, then going straight to the gym was the reason. Still manages the same weights as last time, so hopefully I can progress further next time.

Edited by sosso
Link to comment
Share on other sites

Please sign in to comment

You will be able to leave a comment after signing in



Sign In Now
 Share




×
×
  • Create New...