Chewy's Strength Log

[Zack]

How many cals are you getting in per day?

[chewybaws]

How many cals are you getting in per day?

About 2800-3000kcal I think. Gonna be upping it in a couple of days. I realised something recently, that when I was strongest at bench/overhead (and making gains) it was when I was eating a ridiculous amount (about 4000kcal/day, this was half a year ago). I'm gonna up it gradually this time, don't wanna be adding as much fat as I did last time.

[MaryStella]

I think your diet is pretty good def not "shit" as u put it!

[chewybaws]

I think your diet is pretty good def not "shit" as u put it!

I think overall it's pretty good, but there's some days I just get lazy, or I don't plan ahead and end up having something crappy like just soy milk + protein, when I should be munching down a big meal!

 

Sat 20th February 2010

 

Grub

-8.8g BCAA's

-Chickpea Pancake (+agave syrup) + soy milk

-Beetroot salad + kale (+omega oils/sesame seeds/nutrional yeast/pine nuts/nori/cider vinegar)

-Thrive Blood Booster Smoothie (inc. 1 scoop brown rice)

-8.8g EAA's + Thrive Direct Fuel Bite

-8.8g EAA's + Thrive Recovery Drink (inc. 1 scoop brown rice)

-Chickpeas + black eyed beans + red pepper + onion + curry powder

-Soy milk (inc. 1/2 scoop brown rice)

 

Cardio

Stationary Bike

15m 13s

6.07km

Resistance 4/8

Shoulder DB Press [email protected] (each hand)

DB Side raises 3x8@4kg (each hand)

Pull-ups 9/4/3

Deadlifts 1x10@65kg, 1x10@85kg

Then trained some grip, just held as heavy as 130kg a couple of times, then reduced it all the way down to like 65kg. Then just hung from the pull-up bar for as long as possible 3 times.

 

First off I had no knee pain after the bike this time which was good. The shoulder presses were real easy. I picked a really light weight for side raises, as everytime I try these I go too heavy and have shit form. Pull-ups I SO nearly made 10 reps in the first set, just couldn't get my head over the bar. And I wanted to do some endurance (10 reps is endurance for me ) on deads cause I'll be doing 5x5 real soon.

 

 

Sun 21st February 2010

 

Grub

-Chickpea Pancake (+agave syrup) + soy milk

-8.8g BCAA's

-Smoothie - dates/blueberries/agave nectar/hemp oil/flax (inc. 1 scoop brown rice)

-Beetroot salad + carrot (+omega oils/sesame seeds/nutrional yeast/pine nuts/nori/cider vinegar)

-Oatmeal (+agave syrup) + soy milk

-Quinoa + chickpeas + sunflower seeds + curry powder

-Smoothie - dates/blueberries/agave nectar/hemp oil/flax (inc. 1 scoop brown rice)

 

The big meal with either quinoa or brown rice I usually have is the only one I usually add sea salt to. I added way too much! I scooped out a lot with a spoon but the whole meal just tasted too salty.

[chewybaws]

Stronglifts 5x5 Advanced - Block 1

 

Week 1/9

Bodyweight=153.6lbs

 

Workout 1/27

Mon 22nd February 2010

 

Squats 5x5@75kg

Bench Press 1x5@35kg/37.5kg/40kg/42.5kg/45kg

Barbell Rows 1x5@30kg/32.5kg/35kg/37.5kg/40kg

Weighted Dips 1x5@5kg/12.5kg/17.5kg

 

 

Took video of work sets.

Squats - these seemed heavier than expected. My legs ain't recovering too fast from the stationary bike. I use quite a narrow stance, I've barely had any injuries this way.

Bench Press - is it just me, or do my arms seem really long when they're locked out =\

Barbell rows - my flexibility sucks a bit. I'll worry about not touching the floor when I get to 55kg, cause that's when I'll be using the bumper plates and will have no excuse. (in the 4th set it's my girlfriend moving in the bed haha).

Weighted dips - I look WEIRD doing these. My body seems like it's in a really funny shape lol.

 

http://i83.photobucket.com/albums/j287/chewybaws/SAM_0352.jpg

 

http://i83.photobucket.com/albums/j287/chewybaws/SAM_0354.jpg

 

http://i83.photobucket.com/albums/j287/chewybaws/SAM_0358.jpg

[lobsteriffic]

Cool video - I like that your plates match the color scheme in your room - very color coordinated.

[xjohanx]

You are ripped dude! Looking solid. Legs are def standing out but your back and shoulders are also well developed. An excellent example of where a smart training program and a proper diet can take you.

Keep this up! (Seriously do it cause it's really fun to follow your progress and there's not much on tv after the olympics)

[pazios2002]

Stronglifts 5x5 Advanced - Block 1

 

Week 1/9

Bodyweight=153.6lbs

 

Workout 1/27

Mon 22nd February 2010

 

Squats 5x5@75kg

Bench Press 1x5@35kg/37.5kg/40kg/42.5kg/45kg

Barbell Rows 1x5@30kg/32.5kg/35kg/37.5kg/40kg

Weighted Dips 1x5@5kg/12.5kg/17.5kg

 

 

Took video of work sets.

Squats - these seemed heavier than expected. My legs ain't recovering too fast from the stationary bike. I use quite a narrow stance, I've barely had any injuries this way.

Bench Press - is it just me, or do my arms seem really long when they're locked out =\

Barbell rows - my flexibility sucks a bit. I'll worry about not touching the floor when I get to 55kg, cause that's when I'll be using the bumper plates and will have no excuse. (in the 4th set it's my girlfriend moving in the bed haha).

Weighted dips - I look WEIRD doing these. My body seems like it's in a really funny shape lol.

 

http://i83.photobucket.com/albums/j287/chewybaws/SAM_0352.jpg

 

http://i83.photobucket.com/albums/j287/chewybaws/SAM_0354.jpg

 

http://i83.photobucket.com/albums/j287/chewybaws/SAM_0358.jpg

 

Now thats a bedroom.

[Rob PMFF]

You are ripped dude! Looking solid. Legs are def standing out but your back and shoulders are also well developed. An excellent example of where a smart training program and a proper diet can take you.

Keep this up! (Seriously do it cause it's really fun to follow your progress and there's not much on tv after the olympics)

 

+1

 

Strike Anywhere? I haven't heard them in YEARS! Great choice

 

They're also from the capital of my state.

[Zack]

You are ripped dude! Looking solid. Legs are def standing out but your back and shoulders are also well developed. An excellent example of where a smart training program and a proper diet can take you.

Keep this up! (Seriously do it cause it's really fun to follow your progress and there's not much on tv after the olympics)

 

 

that

 

your form on squats is excellent

[chewybaws]

Wow thanks everyone, it really means a lot.

 

@lobster haha i didn't notice that before. my curtains are horrid. i got them for nothing and have never bothered to buy a new pair! if i change them i'll have to paint my 25kg plates to match

 

@johan EAA's rule! I've been squeezing in extra PM workouts everwhere, would've never dreamt of this before. It just doesn't seem like I need as long to recover.

 

@pazios Yeah I've got everything I need in here haha. Everything I've bought has had its fair use, don't feel like I wasted money on anything. Power rack (w/pull-up bar), plates from 1.25kg-25kg, 6ft barbell, dumbbells, dipping belt, chalk. I like REALLY need to invest in a mat to protect the floor for deadlifts. As the weather gets warmer hopefully my dad will start keeping the car outside again and I can get DL's going in the garage again!

 

@Rob I love strike anywhere! Plus I noticed in an old video I was making that they seem to be the only band that doesn't flag up for copyright when uploading to youtube

 

@Zack thanks man. you'll prob see my form deterioate as I get closer to my work weight again haha. I would love to be able to use a wider stance and get deeper but can't risk doing in my knee again, or my groin.

 

Mon 22nd February 2010

 

PM workout

Push-ups 3x10

Pull-ups 10/5/4

DB curls [email protected]

Flys 5/5/[email protected]

 

Done some push-ups to warmup. First time making 10 pull-ups in a row! The last 2 reps were a bit crappy but I got up. I'm gonna go lighter on flys next time. Felt like my arms were gonna come out their sockets.

 

Grub

-8.8g EAA's + Thrive Direct Fuel Bite

-8.8g EAA's + Thrive Lemon Lime Recovery Drink (inc. 1 scoop brown rice)

-Chickpea Pancakes + bit of soy milk (ran out)

-Oatmeal

-Quinoa + black eyed beans + curry powder + onion + carrot

-Rolled oats + blueberries + flaxseed + hemp oil (inc. 1 scoop brown rice)

-Four leaf salad (+sesame seeds/nutritional yeast/pine nuts/nori/cider vinegar)

-8.8g BCAA's

-Quinoa + kidney beans + curry powder

-Soy milk (inc. 1/2 scoop brown rice)

 

I popped todays food into nutritiondata.com

It won't be 100% correct because I used some custom foods, or close foods in place. But anyway, I'm a bit confused with something

 

Calories: 3229

Protein: 162g

Carbs: 461g

Fat: 94.1g

 

Now in the caloric ratio pyramid it says 56% carbs, 25% fat, 19% protein.

Shouldn't it be 64%/13%/23%.

 

I can kinda understand how it worked it out. Taking the % per calorie. Where I've just took a total in grams and worked out %s from there.

 

But when you hear folk talking about how their diet is split....do they mean the calorie ratio? Or just how the total in grams compare to each other?....i'm so confused

[xjohanx]

Now in the caloric ratio pyramid it says 56% carbs, 25% fat, 19% protein.

Shouldn't it be 64%/13%/23%.

 

You've calculated the weight percentage of the different macros which is kinda useless while the pyramid gives you the energy percentage for every macro which is useful. Usually (I want to say always but there are probably exceptions) when you talk about a diets macro composition you present it in energy %.

[chewybaws]

Now in the caloric ratio pyramid it says 56% carbs, 25% fat, 19% protein.

Shouldn't it be 64%/13%/23%.

 

You've calculated the weight percentage of the different macros which is kinda useless while the pyramid gives you the energy percentage for every macro which is useful. Usually (I want to say always but there are probably exceptions) when you talk about a diets macro composition you present it in energy %.

Cool, I'll know from now on!

 

Tues 23rd February 2010

 

Cardio

Stationary Bike

16m 16s

6.07km

Resistance 5/8

 

Grub

-Oatmeal + soy milk

-Beetroot salad + spring greens (+omega oils/sesame seeds/nutritional yeast/pine nuts/nori/cider vinegar)

-Thrive Blueberry Rooibos Antioxidant Smoothie (inc. 1 scoop brown rice)

-Chickpea pancakes (+agave syrup) + soy milk

-8.8g BCAA's + Thrive Direct Fuel Bite

-8.8g BCAA's + coconut water

-Thrive Chocolate Almond Smoothie (inc. 1 scoop brown rice)

-Brown rice + chickpeas + coconut milk + sunflower seeds + curry powder + lime juice + sea salt

-Soy milk (inc. 1/2 scoop brown rice)

 

 

 

Workout 2/27

Wed 24th February 2010

 

Squats [email protected]

Overhead Press [email protected]

Deadlift [email protected]

Weighted Pull-ups [email protected], 1x5@5kg

 

 

Pretty easy today, another short workout. Would've been under 50 mins if I wasn't fiddling about with the camera. On the 4th set of deadlifts you can see the blood starting to soak through my trousers on my right shin haha. Pull-ups went alright. The last rep I wanted to make sure I got above the bar so I held at the top for a bit. If I can keep this up I'll keep taking videos. It's not obstructing my workout (now that I have places to sit the camera sussed out), and they're really quick to edit.

Gonna try posting progress pics every monday as well, see how this goes. I might just do it halfway through the program and at the end.

 

Snowing again today. We were getting a couple of sunny (still cold, but..) days and it was making me wish it was summer. Will be my first proper summer since working out for a good bit.

 

Grub

-8.8g EAA's + Thrive Direct Fuel Bite

-8.8g EAA's + Thrive Lemon Lime Recovery Drink (inc. 1 scoop brown rice)

-Chickpea pancakes (+agave syrup) + soy milk

-Beetroot salad + spring greens (+omega oils/nutritional yeast/sesame seeds/pine nuts/nori/cider vinegar)

-Thrive Mango Lime Smoothie (inc. 1 scoop brown rice)

-Millet + kidney beans + onion + red pepper + chili powder + sea salt

-Almonds

-Soy milk (inc. 1 scoop brown rice)

[xCx]

Lifts are looking pretty solid chewy, although I see a few things you might wanna correct

 

Squat

They're a bit high, but other than that they're looking damn solid! Good job!

 

Press

I see three things here that'll cause trouble with your press

 

1. It might just be the angle, but your grip seems a bit too wide.

 

2. Your wriste are bent backwards quite a bit. try placing the bar in the heel of your hands and wrap your thumbs around the bar and just squeeze the shit out of the bar, that way the power will be under the bar and you'll be able to utilize the power more efficiently.

 

3. You're not fully locking out the lift. At the lockout point you should try and squeeze up/shrug and lock your elbows at the same time.

[chewybaws]

Cheers man =] My stance is quite narrow on squats, I'll take a vid from a different angle next time. Staying tight, that's as low as I can go. This is the longest I've went without injury haha, so I'm a bit wary about widening the stance again.

 

Thanks for the pointers on the press, I'll adjust all these for next week.

 

This video thing may turn out to be real handy!

[chewybaws]

Thu 26th February 2010

 

Cardio

Stationary Bike

20m 04s

8.21km

Resistance 3/8

 

Grub

-8.8g BCAA's + Thrive Direct Fuel Bite

-8.8g BCAA's + Thrive Tropical Pineapple Smoothie (inc. 1 scoop brown rice)

-Chickpea pancakes (+agave syrup) + soy milk

-Beetroot salad + spring greens (+nori/sesame seeds/nutritional yeast/pine nuts/cider vinegar/omega oils)

-Couscous + black eyed beans + raw onion + 2 raw carrots

-Mashed potatoes + gravy

-Almonds + sesame seeds + pecans + lemon juice + roobios + agave nectar

-Thrive Blood Builder Smoothie (inc. 1 scoop brown rice)

 

 

Workout 3/37

Fri 26th February 2010

 

Squats [email protected]/67.5kg/72.5kg/77.5kg/82.5kg

Bench Press [email protected]

Barbell rows [email protected]

Turkish get-ups [email protected], 1x5@5kg

 

 

I picked a kinda crappy place for the camera today, so lighting isn't great in most of the clips. Actually looking from the front, my squat stance doesn't seem that narrow

 

I edited the excel sheet for stronglifts advanced to make the barbell rows harder because I was looking towards weeks 3 and 4 (when it gets heavy) and it wasn't high enough. The overhead press could be doing with going up as well, but since I'm gonna be playing about with form I'll just take that as it comes. After I've done the 9 week program once I'll get better at estimating what I can handle. Supposed to set PB's (5x5) in week 3 and 4.

 

Barbell rows on the 2nd set I think it was I don't know what the hell I done on the first rep, but it was so shitty I didn't count it and done an extra rep. I was starting to get my back in a better position towards the last set.

 

Turkish get-ups. This was my 2nd time ever doing this exercise so go easy haha. I know my form is horrible, especially on the negative, but I'm glad I recorded the sets because I can pick out what I'm doing wrong. On the negative when I go onto one knee, I need to shift the kneeled leg the same way I do on the way up. I just kept getting a bit tangled behind my heel. Another thing as well, I was putting my palms down to get up, but on the way back down I was making a shape somewhere between a fist and open which isn't gonna hold up when the weight's heavier.

I did have fun doing this exercise, and was sweating by the end regardless of the tiny weight!

(I only put the last set in the video otherwise it'd go over the 10min mark)

 

On the cards tomorrow night is stationary bike (if my legs are feeling fine), pull-ups (and maybe some curls), and overhead press technique practice! Should be fun =]

 

 

EDIT:

Grub

-8.8g EAA's + Thrive Direct Fuel Bite

-8.8g EAA's + Thrive Lemon Lime Recovery Drink (inc. 1 scoop brown rice)

-Thrive Buckwheat Pancakes (+agave syrup) + soy milk

-Four leaf salad + kale (+omega oils/sesame seeds/nutritional yeast/pine nuts/cider vinegar/nori)

-Walnuts + almonds + sunflower seeds + pecans + lime juice + agave nectar

-Thrive Tropical Pineapple Smoothie (inc. 1 scoop brown rice)

-Brown rice + chickpeas + onion + coconut milk + lime juice + sea salt + curry powder

 

Hate ending the day on a starchy meal (brown rice) but it's just the way things went.

[chewybaws]

Sat 27th February 2010

 

Cardio

Stationary Bike

20m 00s

8.21km

Resistance - cycled between 1/8 and 5/8 every minute

 

Pull-ups 10/5/1

DB curls 3x8 (11.5kg each hand)

Overhead Press 5x5@35kg

 

Cardio was tough, it's certainly the most I've sweated on that thing. Overhead press needs a lot of work, think my grip position was better, and I was locking out as much as I possibly could. Just need to get used to the new way.

 

Grub

-8.8g EAA's

-Thrive Buckwheat Pancake (+agave syrup) + soy milk

-Spinach salad + kale (+nori/sesame seeds/nutritional yeast/sunflower seeds/cider vinegar/omega oils)

-Thrive Chocolate Almond Smoothie (inc. 1 scoop brown rice) + rolled oats

-8.8g BCAA's + Thrive Direct Fuel Bite

-8.8g BCAA's + Soy milk (inc. 1 scoop brown rice)

-Brown rice + chickpeas + lime juice + sea salt

-Soy milk (inc. 1 scoop brown rice)

[chewybaws]

Sun 28th February 2010

 

Grub

-Soy milk + 8.8g BCAA's

-Thrive Buckwheat Pancake (+agave syrup) + soy milk

-Baby leaf salad + kale (+nori/sesame seeds/nutritional yeast/sunflower seeds/cider vinegar/omega oils)

-Banana/oats shake (inc. 1 scoop brown rice)

-Brown rice + chickpeas + green pepper + onions + sea salt

-Soy milk (inc. 1/2 scoop brown rice)

[MaryStella]

nice videos & pics! Seriously your videos are way cooler than mine. Nice worK!

[chewybaws]

nice videos & pics! Seriously your videos are way cooler than mine. Nice worK!

Thanks! But they're not haha

 

Week 2/9

Bodyweight=153.8lbs

 

Workout 4/27

Mon 1st March 2010

 

Squats 5x5@85kg

Bench Press 1x5@40kg/42.5kg/45kg/50kg/52.5kg

Barbell Rows [email protected]/40kg/45kg/47.5kg/50kg

Weighted Dips [email protected]/12.5kg/20kg

 

Cardio

15mins on stationary bike.

First 7 mins I switched resistance between 1/8 and 4/8 every minute, then stayed at 4/8 for last 15 mins

 

 

It looks like I done 6 reps on the first bench set, but I missed my chest on the first rep. I done cardio immediately after because I wanna give my body (well legs at least) a rest until wednesday.

 

I need to work on my barbell rows. Not getting my back bent over enough.

[MaryStella]

no they are! are you using youtube 2 edit them and add music or some other program? nice lifts 2 by the way.

[chewybaws]

no they are! are you using youtube 2 edit them and add music or some other program? nice lifts 2 by the way.

nah, i use a program called Adobe Premiere to edit. I've been using it on and off for years so I know the program pretty well. The video only took me 10/15 mins to edit yesterday. Windows movie maker is more than capable of editing like that, but it doesn't support the video format on my camera.

 

And I'm just getting warmed up with the lifts (now that I've said that I'll prob fail miserably from now on )

 

Mon 1st March 2010

 

Grub

-8.8g EAA's + Thrive Direct Fuel Bite

-8.8g EAA's + Thrive Lemon Lime Recovery Drink (inc. 1 scoop brown rice)

-Spinach Salad (+carrot/nori/omega oils/sesame seeds/walnuts/cider vinegar)

-Thrive Buckwheat Pancake (+agave syrup) + soy milk

-Quinoa + black beans + creamed coconut + spices

-Thrive Blood Builder Smoothie (inc. 1 scoop brown rice)

-Soy milk (inc. 1/2 scoop brown rice)

[Jason X]

Reading your log always makes me want pancakes...

 

A trip to the store after work is proving essential.

[MaryStella]

thanks for letting me know. ill see if i have something to edit with. I don't have a lot of time to be messing around with it though.

[chewybaws]

Tue 3rd March 2010

 

Grub

-Thrive Buckwheat Pancake (+agave syrup) + soy milk

-5g BCAA's

-Beetroot salad + spring greens (+sesame seeds/omega oils/almonds/cider vinegar)

-Brown rice + onion + kidney beans + black eyed beans + curry powder

-Thrive Blueberry Rooibos Antioxidant Smoothie (inc. 1 scoop brown rice)

-Soy milk (inc. 1/2 scoop brown rice)

-Orange juice

-Tofu + mushrooms

 

 

Workout 5/27

Wed 3rd March 2010

 

Squats 5x5@75kg

Overhead Press [email protected]

Deadlift [email protected]

Weighted pull-ups [email protected], 1x1@5kg

 

 

Today was a pretty good day. I didn't make the pull-ups (1x5@5kg) but I'm not that bummed. Although the squats were pretty easy I don't think I was keeping solid. I dunno if I was trying to get deeper or something but it looks like I'm rounding my lower back a bit at the bottom. Need to watch this.

Overhead press I used a more narrow grip. It felt like my wrists were straighter when I was picking the bar up but apparently not haha. I have to say there are a bunch of reps I feel like this way is much stronger. It's definitely sitting in a different place in my hand now which lets me really squeeze the bar. I think I'm locking out better now. Decided to hold the last rep for a bit.

Well I made a right mess during deadlifts, I hope that washes off! Luckily all that blood's just coming from 2 or 3 small scabs.

 

Grub

-8.8g EAA's + Thrive Direct Fuel Bite

-8.8g EAA's + Thrive Lemon Lime Recovery Drink (inc. 1 scoop brown rice)

-Thrive Buckwheat Pancake (+agave syrup) + soy milk

-Beetroot salad + spring greens (+sesame seeds/omega oils/pumpkin seeds/sunflower seeds/walnuts/almonds)

-Brown rice + kidney beans + black-eyed beans + onion + red pepper

-Wheatball sandwich + potato/fennel soup + green chai tea (went to a restaurant)

-Soy milk (inc. 1/2 scoop brown rice protein)