Sam's Strength Training Journal

Create and maintain your own personal online journal. Log your meals and/or workouts, and monitor your progress. Hold yourself accountable and receive support, suggestions, and be open to feedback.

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sosso
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Re: Sam's Food & Training

#61 Postby sosso » Sun Nov 02, 2008 5:21 am

Food

Meal 1
Two slices whole grain bread with peanut butter
One banana
Water
Vitamins B12, iron, zinc, glucosamine

Meal 2
Brown rice, broccoli, snow peas with peanut sauce
Water

Snack
Handful of walnuts and a few brazil nuts
Water

Meal 3
Burrito with beans, tomatoes, capsicum & carrots
Water
An apple

Snack
An orange
Water
Some rice milk from the carton 8)

Meal 4
Stir fry with broccoli, carrots, snow peas, bok choy, mushrooms
Quinoa
Water

Snack
Mixed unsalted nuts
Water

xzebrasx

Re: Sam's Food & Training

#62 Postby xzebrasx » Sun Nov 02, 2008 11:57 am

Solid training there, man! 5x5 ftw! :) Keep up the good work!

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sosso
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Re: Sam's Food & Training

#63 Postby sosso » Sun Nov 02, 2008 7:42 pm

Thanks mate. I love 5x5 ... mine is really 3x5 but I guess it's the same concept..

This week I'm doing things a bit differently. I'm going to be doing more olympic lifting later in the week because I really love it :)

Today I went back and used the chest press machine to see how much more I could push compared to when I started a few months ago.. about 30 kg more for 3 x 5. I don't normally use machines but it was fun anyway..

Front Squat
1 x 5 x 20 kg / 45 lb (empty bar)
1 x 5 x 40 kg / 88 lb
1 x 5 x 50 kg / 110 lb
3 x 5 x 60 kg / 132 lb

Front squats are nice. I prefer them over regular squats for sure.

Dips
3 x 10

Chest Press
3 x 5 x 68 kg / 150 lb

Pull-ups
2 x 6
1 x 5

I did these with a set of 10 very wide push-ups in between sets and no break... pretty exhausting! My chest is PUMPED right now haha..

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sosso
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Re: Sam's Food & Training

#64 Postby sosso » Tue Nov 04, 2008 8:28 pm

Today was great!

Front Squat
1 x 5 x 20 kg / 45 lb (empty bar)
1 x 5 x 40 kg / 88 lb
1 x 5 x 50 kg / 110 lb
3 x 5 x 65 kg / 143 lb

Press (standing, overhead)
1 x 5 x 20 kg / 45 lb (empty bar)
1 x 5 x 30 kg / 66 lb
3 x 5 x 50 kg / 110 lb

I love these! Felt great today. The last rep on the third set of 50kg was difficult but still managed..

DB Rows
3 x 5 x 36 kg / 79 lb

Seated Rows (palms facing up)
3 x 5 x 75 kg / 165 lb

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Crystal
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Re: Sam's Food & Training

#65 Postby Crystal » Tue Nov 04, 2008 10:42 pm

That is some nice pressing there. Now, do you do a strict press, or is it more of a push press? Just curious :D . Those front squats look brutal as well, those things floor me!

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sosso
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Re: Sam's Food & Training

#66 Postby sosso » Tue Nov 04, 2008 10:45 pm

Well.. I have to admit that sometimes on the last couple of reps I need to push press :P

Yeah front squats are definitely brutal, but I enjoy them more than back squats. I'm going to keep doing them to help with my cleans, as well as the jump shrugs :)

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sosso
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Re: Sam's Food & Training

#67 Postby sosso » Thu Nov 06, 2008 5:39 am

Today I rode my bike around 10 km.. not a huge ride but enough to make me tired and hungry.

I also ate a lot of food.

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sosso
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Re: Sam's Food & Training

#68 Postby sosso » Thu Nov 06, 2008 7:50 pm

I'm finished with uni for the year! I'm going to go lift some weights.

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sosso
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Re: Sam's Food & Training

#69 Postby sosso » Fri Nov 07, 2008 1:22 am

Front Squat
1 x 5 x 20 kg
1 x 5 x 40 kg
3 x 5 x 65 kg

Back Squat
1 x 5 x 70 kg

Deadlift
1 x 5 x 50 kg
2 x 5 x 80 kg

Chest Press
3 x 5 x 75 kg

Pull-up
1 x 7
Chin-up
1 x 6
Pull-up
1 x 5

Next week I will get back into my strict 5x5 routine. I like to mix things up a little from time to time and this was a week where I did that.

What I think I'll do is rippetoes 5x5 Mon, Wed, Fri and then maybe an hour of olympic lifts on Sunday, then back to the 5x5 on tues/wed the following week and do it all again.

I'm flying out on December 3, and I'll have access to a gym, so I don't have any excuse to slack off over my time away!

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VeganEssentials
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Re: Sam's Food & Training

#70 Postby VeganEssentials » Fri Nov 07, 2008 2:29 am

Log is definitely looking good, not to mention those shots of your gym you sent over - wish I had that place here! Keep up the great work!
"A 'hardgainer' is merely someone who hasn't bothered to try enough different training methods to learn what is actually right for their own damned body." - anonymous

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sosso
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Re: Sam's Food & Training

#71 Postby sosso » Fri Nov 07, 2008 4:09 am

Thanks :) I'm happy with how things are progressing now. I'll go to that gym next week and might take some more photos with a real camera and get some more videos too.

Here's a rough idea of what I ate today

3 slices whole grain bread and peanut butter
About 6 bananas
3 or 4 kiwis
A few handfuls of walnuts and some brazil nuts
An apple cinnamon leda bar
Huge delicious lentil and vegetable burger with lettuce, carrot, bean shoots, sprouts, beetroot and peanut sauce
Rice protein shake
A glass of rice milk
Big plate of quinoa, lentils and broccoli
An apple
Lots of water
Iron, zinc, B12, glucosamine, flaxseed oil.

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bodybag
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Re: Sam's Food & Training

#72 Postby bodybag » Fri Nov 07, 2008 8:18 am

Front Squat, Back Squat, and Deadlift in the same session. Sweet! :D

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sosso
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Re: Sam's Food & Training

#73 Postby sosso » Fri Nov 07, 2008 5:43 pm

bodybag wrote:Front Squat, Back Squat, and Deadlift in the same session. Sweet! :D


I was preeetty tired at the end of it!

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bodybag
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Re: Sam's Food & Training

#74 Postby bodybag » Fri Nov 07, 2008 6:13 pm

sosso wrote:
bodybag wrote:Front Squat, Back Squat, and Deadlift in the same session. Sweet! :D


I was preeetty tired at the end of it!
Hardcore!

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sosso
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Re: Sam's Food & Training

#75 Postby sosso » Mon Nov 10, 2008 3:49 am

Worked out at a different gym today, back in my home town

Front Squat
1 x 6 x 20 kg
1 x 5 x 40 kg
3 x 5 x 67.5 kg .. 70 next time.

Bench Press
1 x 6 x 20 kg
3 x 5 x 55 kg

This was my first real go at barbell bench press, and felt easy, even with my forearms being a little tired from helping to hold the bar for my squats. I guess using dumbbells has helped to increase strength. I'm going to continue with barbell for now though.. I like it!

Pull-up
2 x 7
1 x 6


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