Sam's Strength Training Journal

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sosso
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Sam's Strength Training Journal

#1 Postby sosso » Thu Aug 14, 2008 9:06 am

*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%

Image

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
Last edited by sosso on Wed Jan 13, 2010 10:17 pm, edited 10 times in total.

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sydneyvegan
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Re: Sam's Food & Training

#2 Postby sydneyvegan » Thu Aug 14, 2008 6:17 pm

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
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sosso
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Re: Sam's Food & Training

#3 Postby sosso » Thu Aug 14, 2008 11:08 pm

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

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sydneyvegan
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Re: Sam's Food & Training

#4 Postby sydneyvegan » Thu Aug 14, 2008 11:29 pm

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.
Have you ever loved someone so much you didn't care what happened to yourself?

You Just had to be with them.

If they look at you, your heart stops.

If you feel their breath on your skin, you just ache.

Have you ever craved someone so much you didn't exist anymore?

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sosso
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Re: Sam's Food & Training

#5 Postby sosso » Sat Aug 16, 2008 6:46 am

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 :lol: )

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

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sosso
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Re: Sam's Food & Training

#6 Postby sosso » Tue Aug 19, 2008 12:14 am

18/08/08

Squats: 1 x 12 x 60 kg, 2 x 12 x 70 kg
Deep Leg Press: 1 x 10 x 264, 2 x 10 x 440
Seated Calf Raise: 3 x 10 x 132
Hanging Leg Raise: 3 x 10
Last edited by sosso on Sun Aug 31, 2008 11:39 pm, edited 1 time in total.

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Fallen_Horse
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Re: Sam's Food & Training

#7 Postby Fallen_Horse » Tue Aug 19, 2008 12:22 am

Like, 4000 cals?

Really??
Learning how to be compassionate, gain wisdom, and love life.

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sosso
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Re: Sam's Food & Training

#8 Postby sosso » Tue Aug 19, 2008 5:00 am

Just going by what http://spaz.ca/cronometer/ tells me..

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Re: Sam's Food & Training

#9 Postby sosso » Wed Aug 20, 2008 6:16 am

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
Last edited by sosso on Sun Aug 31, 2008 11:40 pm, edited 1 time in total.

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Re: Sam's Food & Training

#10 Postby sosso » Sat Aug 23, 2008 2:40 am

Last night

Holding 20 kg dumbbells:
Bulgarian split squat 3 x 10
Step-up 3 x 10

Arm to leg exchange with gym ball 3 x 20
Plank 2 x 60 seconds
Hanging leg raise 3 x 10

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sosso
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Re: Sam's Food & Training

#11 Postby sosso » Sun Aug 24, 2008 5:21 am

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.
Last edited by sosso on Sun Aug 31, 2008 11:41 pm, edited 1 time in total.

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Re: Sam's Food & Training

#12 Postby sosso » Tue Aug 26, 2008 12:31 am

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.
Last edited by sosso on Sun Aug 31, 2008 11:42 pm, edited 1 time in total.

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sosso
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Re: Sam's Food & Training

#13 Postby sosso » Thu Aug 28, 2008 2:09 am

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
Last edited by sosso on Sun Aug 31, 2008 11:44 pm, edited 1 time in total.

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Re: Sam's Food & Training

#14 Postby sosso » Sat Aug 30, 2008 4:26 am

Leg Press 3 x 10 x 220 kg/485 lb
Leg Extension 3 x 10 x 61 kg/134 lb
Calf Raise 3 x 12 x 80 kg/176 lb
One Arm Dumbbell Clean & Press 3 x 8 x 18 kg/40 lb each arm

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sosso
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Re: Sam's Food & Training

#15 Postby sosso » Sun Aug 31, 2008 11:47 pm

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


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