sosso Posted August 14, 2008 Share Posted August 14, 2008 (edited) *edit* 14/01/2010 Since this journal started I've taken on a more powerlifting style of training. Goals for 2010 are: Squat 200 kgBench 120 kgDeadlift 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 kgOne arm dumbbell clean & press - 3 x 8 x 18 kg each sideSquats - 3 x 10 x 70 kgSeated calf raises - 3 x 10 x 50 kg Edited January 14, 2010 by sosso Link to comment Share on other sites More sharing options...
sydneyvegan Posted August 14, 2008 Share Posted August 14, 2008 Hey Sam, Good to see you posting a log, Looks like you are eating really well and getting plenty of calories and protein whilst still eating clean.Chris Link to comment Share on other sites More sharing options...
sosso Posted August 15, 2008 Author Share Posted August 15, 2008 Hey Chris,Yeah I like doing this. It's good setting targets and seeing where I'm at with my food intake each day. I'm sure recording my workouts will be a big help too.How's the lip?Sam Link to comment Share on other sites More sharing options...
sydneyvegan Posted August 15, 2008 Share Posted August 15, 2008 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 More sharing options...
sosso Posted August 16, 2008 Author Share Posted August 16, 2008 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 20kgLat Pull-downs - 1 x 10 x 40kg, 50kg, 60kgChest Press - 3 x 10 x 50 kgShoulder Press - 3 x 10 x 30 kgDumbbell 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 More sharing options...
sosso Posted August 19, 2008 Author Share Posted August 19, 2008 (edited) 18/08/08 Squats: 1 x 12 x 60 kg, 2 x 12 x 70 kgDeep Leg Press: 1 x 10 x 264, 2 x 10 x 440Seated Calf Raise: 3 x 10 x 132Hanging Leg Raise: 3 x 10 Edited September 1, 2008 by sosso Link to comment Share on other sites More sharing options...
Fallen_Horse Posted August 19, 2008 Share Posted August 19, 2008 Like, 4000 cals? Really?? Link to comment Share on other sites More sharing options...
sosso Posted August 19, 2008 Author Share Posted August 19, 2008 Just going by what http://spaz.ca/cronometer/ tells me.. Link to comment Share on other sites More sharing options...
sosso Posted August 20, 2008 Author Share Posted August 20, 2008 (edited) Bent Over Rows 3 x 10 x 20kgLat Pulldowns - 1 x 10 x 47 kg, 2 x 10 x 60 kgOverhead Press Machine 3 x 10 x 37 kgClose-Grip Bench Press (machine) 3 x 10 x 60 kgShrugs 3 x 12 x 40 kg dumbbells Edited September 1, 2008 by sosso Link to comment Share on other sites More sharing options...
sosso Posted August 23, 2008 Author Share Posted August 23, 2008 Last night Holding 20 kg dumbbells:Bulgarian split squat 3 x 10Step-up 3 x 10 Arm to leg exchange with gym ball 3 x 20Plank 2 x 60 secondsHanging leg raise 3 x 10 Link to comment Share on other sites More sharing options...
sosso Posted August 24, 2008 Author Share Posted August 24, 2008 (edited) Tonight was really good Supersets 1. Incline dumbbell press 5 x 5 x 18 kg/40 lbOne arm Dumbbell rows 5 x 5 x 30 kg/66 lb 2. Lat Pull-downs 5 x 5 x 62 kg/136.5 lbSeated dumbbell press 5 x 5 x 12 kg/26.5 lb I will sleep well tonight. Edited September 1, 2008 by sosso Link to comment Share on other sites More sharing options...
sosso Posted August 26, 2008 Author Share Posted August 26, 2008 (edited) 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 lbLeg Extensions: 3 x 12 x 47 kg/103 lbSeated Calf Raise: 3 x 12 x 60 kg/132 lbSquat: 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 September 1, 2008 by sosso Link to comment Share on other sites More sharing options...
sosso Posted August 28, 2008 Author Share Posted August 28, 2008 (edited) 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 lbOne 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 lbSeated dumbbell press 5 x 5 x 14 kg/31 lb Edited September 1, 2008 by sosso Link to comment Share on other sites More sharing options...
sosso Posted August 30, 2008 Author Share Posted August 30, 2008 Leg Press 3 x 10 x 220 kg/485 lbLeg Extension 3 x 10 x 61 kg/134 lbCalf Raise 3 x 12 x 80 kg/176 lbOne Arm Dumbbell Clean & Press 3 x 8 x 18 kg/40 lb each arm Link to comment Share on other sites More sharing options...
sosso Posted September 1, 2008 Author Share Posted September 1, 2008 Squat 5 x 5 x 80 kg / 176 lbBench Press 5 x 5 x 50 kg / 110 lbOne 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 More sharing options...
sosso Posted September 3, 2008 Author Share Posted September 3, 2008 Leg Press: 3 x 10 x 220 kg/485 lbBarbell Clean & Overhead Press: 5 x 5 x 30 kg/66 lbLat Pull-down: 5 x 5 x 61 kg/134 lbDeadlift: 3 x 5 x 45 kg/99 lb - first time deadlifting.. I like it! Link to comment Share on other sites More sharing options...
sosso Posted September 4, 2008 Author Share Posted September 4, 2008 Food so far today The usual breakfast - oats, dates, berries, oat milk, nuts..Fresh orange juice2 bananas1 pearHuge burrito with home made veggie patty, hummus, tabbouleh, carrot, red onion, sproutsTwo big slices of home made nut loafWater throughout the dayDinner - 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 More sharing options...
sosso Posted September 5, 2008 Author Share Posted September 5, 2008 Squat 5 x 5 x 85 kg/187 lbIncline DB Press 4 x 5 x 22 kg/48.5 lb - 5th set I only managed 3 repsOne Arm DB Row 5 x 5 x 32kg/70 lbDips 3 x 10DB curl 3 x 8 x 10 kg/ 22 lb Link to comment Share on other sites More sharing options...
sosso Posted September 6, 2008 Author Share Posted September 6, 2008 Did some ab work tonight Variation of lying leg raises - using a gym ball and passing it from my hands to feet as I raise my legs and arms 3 x 30Hanging leg raise 3 x 12Plank: 3 x 60 sec Link to comment Share on other sites More sharing options...
sosso Posted September 7, 2008 Author Share Posted September 7, 2008 Food today Oats, berries, dates, oat milkB12, iron & zinc supplementsSmoothie - rice milk, berries, spinach, spirulina, warm waterNut loaf, couscous, steamed broccoli, red pepperDates & Walnuts1 apple1 pear1 orangeChickpeas, couscous & tomato with mustardPasta and veggies with peanut sauceWater throughout the day Link to comment Share on other sites More sharing options...
sosso Posted September 8, 2008 Author Share Posted September 8, 2008 8/9/08 Workout this afternoon Squat 5 x 5 x 90 kg/ 198 lbBarbell Clean & Overhead Press 5 x 5 x 35 kg/77 lbDeadlift 3 x 5 x 60 kg/ 132 lbChin Up 3 x failure Food today Oats, dates, berries, rice milkFresh orange juiceB12, iron and zinc supplementsHandful of dates and walnuts1 apple1 orange1 pearProtein shake - rice milk, frozen berries, two tbsp rice protein powerSandwich with two slices of whole grain bread, one whole avocado, 1/2 a tomato, two big veggie burgersGreen smoothie - rice milk, oats, frozen berries, chopped spinach, 1 tbsp spirulina, warm waterLasagnaWater 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 More sharing options...
sosso Posted September 10, 2008 Author Share Posted September 10, 2008 10/09/08 Squat 5 x 5 x 90 kg/198 lb - felt easy.. I think it's time to step it up a bitIncline DB Press 5 x 5 x 24 kg / 53 lb - felt goodOne Arm DB Row 5 x 5 x 34 kgDips 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 More sharing options...
sosso Posted September 11, 2008 Author Share Posted September 11, 2008 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 More sharing options...
sosso Posted September 12, 2008 Author Share Posted September 12, 2008 12/09/08 Good workout today. Squat 5 x 5 x 95 kg /209 lbBarbell Clean & Overhead Press 5 x 5 x 35 kg / 77 lbDeadlift 3 x 5 x 60 kg / 132 lbPullups 5 x 5Seated Row 5 x 5 x 63.5 kg / 140 lb Notes - I love squats!Need to work on deadlift form before going heavierPullups 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 More sharing options...
sosso Posted September 15, 2008 Author Share Posted September 15, 2008 (edited) Squat 5 x 5 x 95 kg/209 lbIncline DB Press 5 x 5 x 24 kg / 53 lbOne Arm DB Row 5 x 5 x 34 kgDips 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 September 15, 2008 by sosso Link to comment Share on other sites More sharing options...
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