Sam's Strength Training Journal

[sosso]

*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%



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

[sydneyvegan]

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

[sosso]

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

[sydneyvegan]

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.

[sosso]

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

[sosso]

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

[Fallen_Horse]

Like, 4000 cals?

Really??

[sosso]

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

[sosso]

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

[sosso]

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

[sosso]

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.

[sosso]

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.

[sosso]

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

[sosso]

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

[sosso]

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