Quest For Aesthetics Log

[TheChallenge]

Well I started with a cut purely with the goal of losing weight once I jumped on the scales and realised I had hit 182lb with 25% bodyfat. I have cut down to 160lb 13% bodyfat and although its a great improvement, it was hard to believe how small I was under all that weight, but afterall, mistakes made are leasons learnt.

I am now doing starting strength for the next 12 weeks before moving onto a 4-5 day split while bulking and decided to start a log to keep track.

Pictures:
Before cut:
http://i54.tinypic.com/2vubzue.jpg

After Cut/Start of Bulk:
http://i55.tinypic.com/2rqjzu8.jpg
http://i54.tinypic.com/23sbq1l.jpg
http://i54.tinypic.com/2mqjoux.jpg
http://i52.tinypic.com/2yl4c38.jpg

Current Stats:
Height: 5 11
Weight: 163
BF: 13%

Bench Press: 50kg x 5
Squat: 75kg x 5
Deadlift: 80kg x 5
Pendlay Row: 45kg x 5
Military Press: 30kg x 5

Workout For First 12 Weeks
I will be increasing 2.5kg each workout on all exercises except deadlift which will be 5kg per workout.

Workout A:
Squat 3x5
Bench Press 3x5
Deadlift 3x5

Workout B:
Squat 3x5
Military Press 3x5
Pendlay Row 3x5

Macro Goal
3200-3500kcal
220-240g Carbs
110-130g Fat
220-230g Protein

Supplements
Myofusion - Chocolate
Orange Triad
Nutrisport Creatine Monohydrate
Fish oil capsules - 330mg 220mg
Jack3d - Tropical Fruit Punch.

[TheChallenge]

Macros
2,996 Calories 408 Carbs 53 Fat 211 Protein

Tune of the day!
qHxlzcAPbBE

Workout
Squat:
40kg x 5
50kg x 5
60kg x 3
75kg x 5
75kg x 5
75kg x 5

Bench Press:
30kg x 5
35kg x 5
40kg x 3
45kg x 2
50kg x 5
50kg x 5
50kg x 5

Deadlift:
50kg x 5
60kg x 5
85kg x 5

Was a pretty tough workout, the last rep on the last 2 sets of BP were a bit close and overhand grip on deadlift was providing difficult, hopefully now that i've started bulking the extra calories will help build and strengthen to allow me to progress more on my lifts without plateauing too early.

[TheChallenge]

Macros
3,039 Calories 238 Carbs 128 Fat 226 Protein

Tune of the day!
uDSxJfbN3vs

[TheChallenge]

Macros
3,130 Calories 244g Carbs 142g Fat 215g Protein

Tune of the day!
KnEXrbAQyIo

Workout
Squat:
40kg x 5
50kg x 5
60kg x 3
70kg x 2
77.5kg x 5
77.5kg x 5
77.5kg x 5

Military Press:
20kg x 5
32.5kg x 5
32.5kg x 5
32.5kg x 5

Pendlay Rows:
50kg x 5
40kg x 5
40kg x 5

Another tough workout, almost didnt hit all the reps on military press. On top of that my work shirt lost a button so I had to get a new one brought to me causing me to miss my train to work :(

[TheChallenge]

Macros
3,213 Calories 224g Carbs 136g Fat 204g Protein

Tune of the day!
lQvOSa6uzR0

[TheChallenge]

Macros
3,254 Calories 236g Carbs 141g Fat 254g Protein

Tune of the day!
S-gbi0Z7IfQ

Workout
Squat:
40kg x 5
50kg x 5
60kg x 3
70kg x 2
80kg x 5
80kg x 5
80kg x 5

Bench Press:
30kg x 5
35kg x 5
40kg x 3
52.5kg x 5
52.5kg x 5
52.5kg x 5

Deadlift:
50kg x 5
65kg x 5
90kg x 5

Squat Form Video!
Gt7nJeyEnRw

Bench Press Form Video!
kJRIP_jl_YU

[TheChallenge]

Macros
3,236 Calories 219g Carbs 180g Fat 202g Protein

Tune of the day!
VCfQLbMIthw

[TheChallenge]

Macros
3,246 Calories 273g Carbs 147g Fat 224g Protein

Tune of the day!
BXpdmKELE1k

[TheChallenge]

Macros
3,255 Calories 214g Carbs 176g Fat 221g Protein

Tune of the day!
r4XjmDqG48A

Workout
Squat:
40kg x 5
60kg x 5
70kg x 3
82.5kg x 5
82.5kg x 5
82.5kg x 5

Military Press:
20kg x 5
35kg x 5
30kg x 5
30kg x 5

Pendlay Row:
42.5kg x 5
42.5kg x 5
42.5kg x 5

Weighed in at 1lb heavier after one week and calipers are still saying 13.5-14% bf so I'm going to keep calories roughly the same this week.

[TheChallenge]

Macros
3,262 Calories 217g Carbs 162g Fat 238g Protein

Tune of the day!
58HhtdMA3NE

Not much to report, just another boring 10-6 work day for me.

[TheChallenge]

Macros
3,170 Calories 238g Carbs 146g Fat 219g Protein

Tune of the day!
CLXt3yh2g0s

Workout
Squat:
40kg x 5
50kg x 5
60kg x 4
70kg x 3
85kg x 5
85kg x 5
85kg x 5

Bench Press:
20kg x 5
30kg x 5
35kg x 4
40kg x 3
45kg x 2
55kg x 5
50kg x 5
50kg x 5


Deadlift:
50kg x 5
70kg x 3
95kg x 5


Bench press was almost failure on the first set so decided to deload by 5kg as form was suffering, knew it was due to happen soon being my hardest lift and it appears to happen when I stop at the chest instead of using the downwards momentum which ive been advised not to do?
Deadlift is also being let down by my weak grip so time to invest in some chalk and hope it helps the situation.
Squat is still relatively easy, dont see it stalling any time soon.

EDIT :: Bought 200g of chalk for £6.50 :)

[TheChallenge]

Macros
Unknown

Tune of the day!
Z_adhjCaoqo

Not alot to report today, overslept so wasnt able to prepare my food and decided to have a dirty bulk day ;)

[TheChallenge]

Macros
3,269 Calories 302g Carbs 129g Fat 225g Protein

Tune of the day!
eWUC5Q0RCAA

Workout
Squat:
50kg x 5
75kg x 5
87.5kg x 5
87.5kg x 5
87.5kg x 5

Military Press:
20kg x 5
32.5kg x 5
32.5kg x 5
32.5kg x 5


Pendlay Rows:
45kg x5
45kg x5
45kg x5

As its such since weather I've decided to go for 9 holes on the green :)

[TheChallenge]

Macros
Unknown

Tune of the day!
AwJXbe_IpOU

Went to Chessington theme park today for my little cousins birthday so didnt really count the macros, just ate like a normal person :)

[TheChallenge]

Macros
Unknown

Tune of the day!
3iUuWK0jgHk

Let myself get lazy for the second day running, not good really... back to normal from tomorrow with the usual day in day out diet. On a better note, another 1lb change on the scales with no noticable fat gain.

[TheChallenge]

Macros
3,201 Calories 283g Carbs 125g Fat 228g Protein

Tune of the day!
hDZxXlcgAR8

Workout
Squat:
40kg x 5
50kg x 5
60kg x 4
70kg x 3
87.5kg x 5
87.5kg x 5
87.5kg x 5

Bench Press:
30kg x 5
35kg x 5
40kg x 4
45kg x 3
52.5kg x 5
52.5kg x 5
52.5kg x 5

Deadlift:
50kg x 5
70kg x 5
80kg x 3
100kg x 5

Bench Press was a struggle again, I'm not sure how much longer I can keep increasing it by 2.5kg, time will tell...

[TheChallenge]

Macros
3,193 Calories 272g Carbs 131g Fat 225g Protein

Tune of the day!
Iq77BB58m18

Workout
Squat:
40kg x 5
60kg x 4
70kg x 3
90kg x 5
90kg x 5
90kg x 5

Military Press:
20kg x 5
35kg x 5
35kg x 5
35kg x 5


Pendlay Rows:
47.5kg x5
47.5kg x5
47.5kg x5

[TheChallenge]

Macros
3,376 Calories 263g Carbs 146g Fat 250g Protein

Tune of the day!
EaAzRm5MfY8

[TheChallenge]

Macros
3,413 Calories 260g Cars 147g Fat 259g Proteni

Tune of the day!
DynmjYUGuRw

Workout
Squat:
40kg x 5
50kg x 5
70kg x 5
80kg x 3
92.5kg x 5
92.5kg x 5
92.5kg x 5

Bench Press:
30kg x 5
35kg x 5
40kg x 5
45kg x 3
55kg x 5
55kg x 5
55kg x 5

Deadlift:
50kg x 5
70kg x 5
80kg x 3
105kg x 5

I was quite happy with the bench press today, managed to keep the weight moving without too much slowing down, really not happy with the struggle/form of my deadlift though so ill spend my next DL day taking it slow and working on it.

[TheChallenge]

Macros
3,376 Calories 263g Carbs 146g Fat 250g Protein

Tune of the day!
jZftJ7W919s

[TheChallenge]

Macros
3,393 Calories 238g Carbs 179g Fat 208g Protein

Tune of the day!
WSWrepLjTKc

[TheChallenge]

Macros
3,327 Calories 248g Carbs 155g Fat 232g Protein

Tune of the day!
2uQ_5VxCi7k

Workout
Squat:
40kg x 5
60kg x 5
70kg x 5
80kg x 4
95kg x 5
95kg x 5
95kg x 5

Military Press:
20kg x 5
37.5kg x 5
37.5kg x 5
37.5kg x 5

Pendlay Rows:
40kg x 5
50kg x 5
40kg x 5
40kg x 5

Dips:
BW x 12
BW x 8
BW x 4

Deloaded Pendlay rows purely to allow for slower movements and tighter squeeze which i wasnt able to do with 50kg

[TheChallenge]

Macros
3,355 Calories 294g Carbs 148g Fat 211g Protein

Tune of the day!
YXIHXQjbtl8

[TheChallenge]

Macros
3,349 Calories 239g Carbs 159g Fat 240g Protein

Tune of the day!
xFhZSo0dbao

Workout
Squat:
40kg x 5
60kg x 5
80kg x 3
97.5kg x 5
97.5kg x 5
97.5kg x 5

Bench Press:
30kg x 5
40kg x 5
45kg x 5
50kg x 3
57.5kg x 3
50kg x 5
50kg x 5
50kg x 5

Deadlift:
40kg x 5
70kg x 5
90kg x 5

Just couldnt seem to shift the normal weight on BP and DL today, they have always been a struggle but today was a lot tougher so im going to carry on increasing from the weights used today and hope to push past the plateau. Squat went well as always.

[TheChallenge]

Macros
3,239 Calories 250g Carbs 140g Fat 243g Protein

Tune of the day!
igiDEuwW7rE

[TheChallenge]

Macros
3,324 Calories 290g Carbs 124g Fat 261g Protein

Tune of the day!
OwF1Xx8Wego

Workout
Squat:
40kg x 5
60kg x 5
70kg x 5
80kg x 3
100kg x 5
100kg x 5
100kg x 5

Military Press:
20kg x 5
40kg x 5
32.5kg x 5
32.5kg x 5

Pendlay Rows:
42.5kg x 5
42.5kg x 5
42.5kg x 5


100kg Squat Video!
aUosJ_OaA5o

[TheChallenge]

Macros
3,429 Calories 311g Carbs 153g Fat 205g Protein

Tune of the day!
WSVzH-jFxw0

[TheChallenge]

Macros
3,453 Calories 332g Carbs 135g Fat 230g Protein

Tune of the day!
AbB3z2fZ7PM

[TheChallenge]

Macros
3,306 Calories 322g Carbs 129g Fat 216g Protein

Tune of the day!
rKSAoIA658E

Workout
Squat:
40kg x 5
60kg x 5
80kg x 3
102.5kg x 5
102.5kg x 5
102.5kg x 5

Bench Press:
30kg x 5
40kg x 5
45kg x 4
52.5kg x 5
52.5kg x 5
52.5kg x 5

Deadlift:
40kg x 5
70kg x 5

Only done 70kg DL today while trying to perfect my form as I cant seem to stop an arched back when going heavy, any tips to avoid this would be appreciated. Right now I'm focusing more on form then weight, once that it sorted I will then focus more on the weight and then the real fun will begin.