TrilliumFortnight Posted February 13, 2011 Share Posted February 13, 2011 Hey! I've been more or less vegan for around seven years and just started casually lifting weights a few months ago (after years of pretty casual but regular exercise with activities like yoga, swimming, cycling, trekking). I'm a pretty slim build, male, around 182cm and have usually been 65kilo's, but I've gained about 5ks in the last few months with weight training. I've just started the stronglifts program, but have decided to mix it up a bit, doing workout A (Mondays), workout B (Wednesdays), then a higher rep/lower weight workout on Fridays. Maybe it's misguided, but the reason I'm not staying strictly on stronglifts is that I'm not really in it to get really bulky, I'd prefer to stay slender but add some size and, my main goal, functional strength. My diet includes a lot of bread, legumes, nuts, rice, pasta, and veggies. I'll try to post what I'm eating now and then, but am not nearly organised enough to keep track of everything (I live in a collective and generally share cooking, so I don't always know exactly what I'm eating or how much of it). Any advice or comments you want to throw my way would be really appreciated Stronglifts #1 (Mon - 31/02/11)Squats: 15kg 5x5Bench: 20kg 5x5Barbell Rows: 17.5kg 5x5Pull ups: 8, 8, 7 Stronglifts #2 (Wed - 02/02/11)Squats: 17.5kg 5x5Deadlifts: 40kg 1x5Press: 12.5kg 5x5Pull ups: 6, 6, 6 Workout (Fri 04/02/11)20 mins pilates30 mins kettlebell (12kg): clean and press, overhead squats, rows, windmills, one armed swings, snatches Stronglifts #3 (Mon - 07/02/11)Squats: 20kg 5x5Bench: 22.5kg 5x5Barbell Rows: 20kg 55Pull Ups: 5, 6, 6 Stronglifts #4 (Wed - 10/02/11)Squats: 22.5kg 5x5Deadlifts: 42.5kg 1x5Press: 15kg 5x5Chin ups: 8, 8, 8 Workout (Fri 11/02/11)Lat pull-downs: 56kg 3x10Bench press: 10kg 12reps, 15kg 10reps, 12.5kg 10 repsSquats: 20kg 3x10Barbell curls: 21kg 3x7Lateral raises: 9kg 3x10Machine flys: 20kg 3x10 (pulling upwards), 2x10 (pulling downwards) Link to comment Share on other sites More sharing options...
growinglarger Posted February 13, 2011 Share Posted February 13, 2011 Right on... Yeah tracking my food has been really helpful. I have a form I made and try to fill in all my meals when I can. Really helpful when I began. It may seem like a pain, but it is big plus when you need to look back. congrats on the stronglifts program. Link to comment Share on other sites More sharing options...
bronco Posted February 14, 2011 Share Posted February 14, 2011 I've just started the stronglifts program, but have decided to mix it up a bit, doing workout A (Mondays), workout B (Wednesdays), then a higher rep/lower weight workout on Fridays. Maybe it's misguided, but the reason I'm not staying strictly on stronglifts is that I'm not really in it to get really bulky, I'd prefer to stay slender but add some size and, my main goal, functional strength. I think you are indeed slightly misguided . The shape of a muscle can not be influenced by training, it can only grow bigger or smaller. If your goal is strength going too high on the reps makes little sense, but if you with higher reps mean around 10-12 it is no problem. More than that will mainly build endurance I think. I think stronglift is a pretty good program by the way . Link to comment Share on other sites More sharing options...
sosso Posted February 14, 2011 Share Posted February 14, 2011 Sticking to Stronglifts is not going to turn you into the incredible hulk. You won't end up looking like Arnold or Ronnie, but you will get strong. Link to comment Share on other sites More sharing options...
robert Posted February 16, 2011 Share Posted February 16, 2011 Train hard, eat plenty, have lots of fun! All the best! Link to comment Share on other sites More sharing options...
TrilliumFortnight Posted February 18, 2011 Author Share Posted February 18, 2011 Thanks for the advice and encouragement all. Here's my log from this week: Stronglifts #5 (Mon - 14/02/11)Squats: 25, 5x5Dumbbell bench press: 22.5, 5x5 (the barbell bench was busy for way too long so I used dumbbells instead) Barbell rows: 22.5, 5x5Chin ups: 9, 5, 5 Stronglifts #6 (Wed - 16/02/11)Squats: 27.5, 5x5Deadlifts: 45, 2x5Press: 17.5 5x5Pull ups: 8/5/4/(break) 5 Workout (Fri - 18/02/11)Lat pull down: 56k, 10, 49k, 2x10Machine rows: 49k 3x10Squat: 20k 3x10Machine flies (pulling upward): 20k 10, 10, 8Barbell curls: 21k 3x7Dumbbell clean & press: 12.5k 3x10Diagonal "lateral" raise: 10k 3x10Triceps bar: 21k 12, 12, 8Machine flies (pulling downward): 20k 3x10 Link to comment Share on other sites More sharing options...
TrilliumFortnight Posted February 26, 2011 Author Share Posted February 26, 2011 Stronglifts #6 (Mon 21/02/11)Squats: 30, 5x5Bench press: 27.5, 5x5Barbell rows: 25, 5x5Chin ups: 10, 7, 4 (rest), 8 Stronglifts #7 (Wed 23/02/11)Squats: 32.5, 5x5Deadlifts: 47.5, 1x5Overhead press: 20, 5, 5, 5, 5, 3Pull ups: 7, 4 (rest), 5, 5 Workout (Fri 25/02/11)Lat pull down: 49k, 3x10Machine flys (pulling upwards): 20k, 3x10Lateral raise: 10k, 3x10Tri's w/dumbbell: 10k, 3x10Barbell curls: 21k, 3x7Squats: 25k, 3x10Shoulder press (dumbbell, seated): 15k, 10, 10, 8Leg extension: 45k, 3x10 I think next week I'm going to try dropping the weight on my "free" workout and getting up to 15 reps on most of the exercises. Maybe its better to try to squeeze the lighter workout on Wednesday, between the stronglifts, so that I have longer to recover (over the weekend) after the heavier workout. Does that make sense? Also, I'm feeling a little stiffness in my shoulders sometime doing lateral raises, something I should watch. As usual have been eating a lot of veggies, pasta, bread (home made with sunflower seeds, linseed), muesli, and smoothies made with chocolate oat milk, oats, linseed, and sometimes some frozen berries. Link to comment Share on other sites More sharing options...
gsop_3 Posted February 26, 2011 Share Posted February 26, 2011 Keep up the consistent work trilliumfortnight! ...your being watched! haha Link to comment Share on other sites More sharing options...
TrilliumFortnight Posted March 4, 2011 Author Share Posted March 4, 2011 Good to know gsop, means I can't cheat Reading your training journal I'm impressed with how fast you've gotten fit and strong! Stronglifts #8 (Mon 28/02/11)Squat: 35, 5x5Bench press: 30 5x5Barbell rows: 27.5 5x5Chin ups: 8,6,5 Stronglifts #9 (Wed 02/03/11)Squat: 37.5 5x5Deadlifts: 50 2x5Overhead press: 22.5k 2x5, 20k 3x5Pull ups: 6, 5 (rest), 5, 4 Workout (Fri 04/03/11)40 minutes 12kg kettlebell: Swings, snatches, side snatches, squats, lunges, sots press etc. This was really tough, destroyed all my pretensions of fitness. Decided to add more kettlebell workouts as they feel great and are good cardio work. Trying to save up for a 16kg kettlebell. I'm feeling a bit disappointed that I'm not really progressing with chin ups/pull ups, they are always such a struggle and I don't seem to be able to push out a few more. Some of the 5x5 exercises are getting tough, I failed the last couple of overhead presses and had to drop the weight. Barbell rows are feeling better after getting advice in the bodybuilding/strength training forum. Link to comment Share on other sites More sharing options...
gsop_3 Posted March 5, 2011 Share Posted March 5, 2011 Good to know gsop, means I can't cheat ...That's what it's all about buddy! personal accountability and encouragement! YeAh BuDdY! Reading your training journal I'm impressed with how fast you've gotten fit and strong! ...Lift BIG, Eat BIG, Get BIG(GER) ! Link to comment Share on other sites More sharing options...
gsop_3 Posted March 13, 2011 Share Posted March 13, 2011 Where you at Trillium? It's been about a week now! Hope everything is OK?? Link to comment Share on other sites More sharing options...
TrilliumFortnight Posted March 15, 2011 Author Share Posted March 15, 2011 Ahh, you've got your eyes open gsop! I got pretty busy last week, but managed to fit everything in: Stronglifts #10 (Monday 07/03/11)Squats: 40kg 5x5Bench: 32.5kg 3x5, 2x4Row: 30k 5x5Pull ups: 6, 7, 6, 5 Workout (Weds 09/03/11)Squats, side snatches, swings, sots press, etc. 12kg. Stronglifts #11 (Friday 11/03/11)Squat: 42.5k 5x5Deadlifts: 52.5k 1x5Press: 25kg 4, 22.5kg 4, 20kg 2x4Chin ups: 10, 8, 4 Workout (Mon 14/03/11)Squat: 40kg 3x10Row: 30kg 3x9Bench: 32.5kg 8,7,6Press: 22.5kg 5, 10kg 4, 5, 4, 1Deadlift: 50kg 5, 52.5kg 5Dumbbell flys: 12.5kg 8, 8, 9 I'm constantly failing at the overhead press, can't seem to make any progress with it. Everything else is feeling pretty good, bench press is starting to feel pretty heavy, I'm only just getting the last few reps out. I'm not SO pleased with my progress, since I was lifting about the same weight before I started stronglifts, and getting more reps out. The only thing I'm happy with my progress on since starting are the squats, but I never did those with weight before so it's a bit of a gimmie. Link to comment Share on other sites More sharing options...
gsop_3 Posted March 15, 2011 Share Posted March 15, 2011 Glad to see you're back! ...and that you've still been hitting it hard! As for struggles with gains, check two things: food and form. Make sure you are lifting with proper form/technique and make sure you're hitting the FOOD real hard before and after lifting (In other words, pretty much all the time) to make sure you have the "go juice" in your muscles to crank out the effort and the nutrients to heal the muscles after. Can't over estimate the importance of the food. I find that if I don't get enough carbs, my muscles fatigue in the middle of sets and the W/O session gets really hard. Just some "food" for thought... If all that's taken care of then, just stay patient and consistent! Link to comment Share on other sites More sharing options...
TrilliumFortnight Posted March 16, 2011 Author Share Posted March 16, 2011 OK, I listed what I ate today, to get an idea of what I'm eating on a fairly typical day:-Bowl of muesli (oats, corn flakes, nuts, dried fruit) with soy milk-Post-workout drink (heaped scoop of rice protein)-Bowl of salad (cabbage, carrot, tomato, cucumber, sprouted black beans, chickpeas, oil, vinegar)-1 litre 'smoothie' (blended oats, spelt, buckwheat, yellow pea protein in water)-Half a plate of roasted veggies (potato, sweet potato, parsnip)-Half plate salad (as earlier)-Tofu (maybe 150g) Link to comment Share on other sites More sharing options...
gsop_3 Posted March 16, 2011 Share Posted March 16, 2011 Trillium, a general rule of thumb for protein is whatever your weight (in pounds) is, multiply by 1-1.5 to get the number of grams of protein for the day and divide that over the 6 meals - you might be a bit lite in this area. Also, the meal after the workout should be a much as 25% of the total calories for the day. A HUGE meal. I think the salad may be a bit light for the first meal after lifting. Especially doing SL5x5 - squatting 3x/week. Think LOTS of calories from carbs (post W/O only). For me, I find this to be pretty much the only time I'll eat a lot of rice or other grain, and/or potatoes. Ultimately, it depends on what your goals are though. Also, not sure how this would affect or is affected by your living in a collective...that obviously needs to be taken in to consideration. ...more "food" for thought. Hope it helps! Link to comment Share on other sites More sharing options...
TrilliumFortnight Posted March 18, 2011 Author Share Posted March 18, 2011 Thanks again for the advice gsop. I don't reaaaally know how to add more protein, I have been getting some wild gas from eating (I think) lots of beans (chickpeas, black eyed beans) and oats, so I don't really want to up my bean intake. I would love to eat a lot more nuts, but can't afford it. I guess I'll start eating more peanut butter and keep scoping the nutrition forum here for ideas. I definitely haven't been eating enough in the post-workout meal, then, and I'll see to this. This week: Stronglifts #12 (Wed 16/03/11)Squat: 45k 5x5Bench: 35k 5, 5, 5, 4, 5Row: 32.5k 5x5 Stronglifts #13 (Fri 18/03/11)Press: 20kg 5, 22.5kg 5, 5, 4, 5Squat: 47.5k 5x5Deadlift: 25k 5, 27.5k 2x5Pull up: 7, 5, 6Quad machine: 45k 10, 12, 55k 12 Link to comment Share on other sites More sharing options...
gsop_3 Posted March 20, 2011 Share Posted March 20, 2011 Maybe not the cheapest, but certainly the most efficient way to up the protein is with protein powders. Sounds though that budget might be an issue for you, so The extra peanut butter is a good option if you're not opposed to the extra fat. Or you could try some peanut flour and add that. it has the same amount of protein but WAY less fat. viewtopic.php?f=24&t=22886&p=250019&hilit=peanut+flour#p250019 Here's a thread that talks about it. Link to comment Share on other sites More sharing options...
TrilliumFortnight Posted March 25, 2011 Author Share Posted March 25, 2011 I was feeling a bit off this week, so I only got to the gym twice, Monday and Thursday. The extra day break between seemed to do me good, I feel like I made some progress on the overhead press, which I seemed to be going backwards on, before. I'm still a bit bummed that I don't seem to progress with pull ups, no matter if I do them three times a week, or once a week. Bench is a bit of a struggle, too. I don't have a spotter some days so when I start failing on 4 I drop the weight back on the next set. Anyway, here it is: Stronglifts #15 (Mon 20/03/11)Squat: 50 5x5Bench: 37.5kg 5, 4, 430kg 5 32.5kg 520kg 15Row: 35k 5x5 Stronglifts #16 (Thu 24/03/11)Squat: 52.5 5x5Press: 20kg 522.5kg 5, 525kg 4, 5Deadlift: 50kg 557.5kg 5, 5Pull ups: 6, 4, 4 Link to comment Share on other sites More sharing options...
Rob PMFF Posted March 25, 2011 Share Posted March 25, 2011 Have you tried pumpkin seeds? Very high in protein and fat. They are like magic. Link to comment Share on other sites More sharing options...
vege Posted March 25, 2011 Share Posted March 25, 2011 Have you tried pumpkin seeds? Very high in protein and fat. They are like magic. I agree! Link to comment Share on other sites More sharing options...
johnboy74 Posted March 25, 2011 Share Posted March 25, 2011 Have you tried pumpkin seeds? Very high in protein and fat. They are like magic. Must get me some of these, I need some magic in my life! Link to comment Share on other sites More sharing options...
gsop_3 Posted March 26, 2011 Share Posted March 26, 2011 Have you tried pumpkin seeds? Very high in protein and fat. They are like magic. I agree! MMMM! I'm eating my magic right now! Keep up the consistent work Trillium! I've noticed you changed to Mon, Thur of only SL5x5. Is that a regular change you are making or just last week? I think it might serve you well! Link to comment Share on other sites More sharing options...
TrilliumFortnight Posted April 7, 2011 Author Share Posted April 7, 2011 OK, have been a bit disorganised the past week or two, went away for a little bit but managed to keep up the exercise. gsop: I'm thinking of training only twice a week now, or if I have a third it will be with a kettlebell, so more cardio and dynamic movement that heavy weight. I've been riding my bike a bit more now that it is warming up, and together with the squats my legs never seem to recover. Also, EVERYTHING at the gym is getting hard, as you'll see from my lifting log. Stronglifts #17 (Mon 28/03/11)Squat: 50k 5, 55k 4x5Bench: 30k 5, 635k 5, 540k 3, 3Row: 35k 3x5, 37.5k, 2x5 Workout (Thu 31/03)Did a quick 40 minutes or so of kettlebell stuff, some clean and press, floor press, hot potatoes, overhead static lunges... Stronglifts #18 (Tue 05/04/11)Squat: 50k 5, 57.5k 4x5Press: 20k 5, 22.5k 525k 5, 427.5k 2Deadlift: 50k 5, 60k 5, 5Pull ups: 6 Stronglifts #19 (Thu 07/04/11)Squat: 50k 5, 60k 4x5Bench: 35k 537.5k 540k 4, 4, 230k 3Row: 35k 537.5k 3x540k 5 I also weighed myself today, and came in at 73 kilo's. Means I've put on about 8-10 kilo's in the past 3 months or so, I definitely feel heavier. I'm thinking about taking creatine for a month to get through this wall I seem to be hitting, any comments or suggestions about it are welcome Link to comment Share on other sites More sharing options...
gsop_3 Posted April 7, 2011 Share Posted April 7, 2011 Trillium, it's great to see that you've still been hitting it hard! I was hoping you didn't cave! Looks like the squats are going well and I see you're doing a 50kg set followed by 4x5 at the working weight rather than a straight 5x5.Squat: 50k 5, 55k 4x5Squat: 50k 5, 57.5k 4x5Squat: 50k 5, 60k 4x5I also weighed myself today, and came in at 73 kilo's. Means I've put on about 8-10 kilo's in the past 3 months or so, I definitely feel heavier. I'm thinking about taking creatine for a month to get through this wall I seem to be hitting, any comments or suggestions about it are welcome Great gains on the BW front! AWESOME! Just imagine, another 9 months of that and you'll be at 100K! Creatine...What wall are you trying to get through? I'm not sure I see one. Maybe the biking needs to take a back seat to the squats? Depends on what your goals are. Link to comment Share on other sites More sharing options...
lobsteriffic Posted April 7, 2011 Share Posted April 7, 2011 I know a few folks on here take creatine (I'm pretty sure Chewy does). I think there have been a few threads about it if you want to go check them out. Congrats on the gains! Link to comment Share on other sites More sharing options...
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