My Starting strength Progress.

[ShEpS]

Okay so I started the starting strength program this week and figured I'd create a thread to track my progress. My aim is to use the program to increase strength and bulk up. Im hoping to gain 8-12LBs whilst on the program. I havn't worked out consistently in a while and its time to change things! Im looking forward to progressing with the program so here goes!

I had my first workout on monday and started as follows:

Monday 18th Jan: Workout A

Squats: 3 x 5 x 60KG
Bench Press: 3 x 5 x 45KG
Deadlift: 1 x 5 x 40KG

I also done a little ab work afterwards. In terms of diet I have not started calorie counting yet but my diet was this on monday:

Meal 1 (pre-workout)
Bowl of Oats
2 eggs scrambled (there was only 2 left )

Meal 2 (post workout)
Protein shake

Meal 3
2 wholemeal pitta breads with a can of tuna

Meal 4
pasta salad with ham. (most days i will be taking a chicken portion)

Meal 5
protein shake

Meal 6
gammon steak, baked potato and salad

Meal 7
250g Cottage cheese
2 spoons of Peanut Butter.

I didnt get round to weighing myself on monday morning so im going to do so tomorrow morning then track my weight each week from then on. I also plan on including some pics to monitor progress. Any suggestions or advice welcome.

Im looking forward to workout B tomorrow but when it comes to the power cleans Im going to have to start very light as I am completely new to them.

Thanks for reading
ShEpS

[ShEpS]

Okay so I had my first Workout B this morning and my work sets were as follows:

Wednesday 20th Jan: Workout B

Squats: 3 x 5 x 65KG
Military Press: 3 x 5 x 30KG
Power Cleans: 3 x 5 x 25KG

I also went on the gym scales afterwards and weighed in at 152Lbs.

My diet for today has been the following:

Meal 1 (Pre workout)
Bowl of Oats & 3 eggs scrambled

Meal 2 Post workout)
Protein shake

Meal 3
2 slices of wholemeal bread & can of tuna

Meal 4
chicken portion with cous cous salad

Meal 5
Protein shake

Meal 6
Chicken portion with Baked Potato & Beans

Meal 7
250g Cottage cheese & 1 TBS Peanut Butter

The protein shakes I've been using are mammoth 2500. At the moment my first shake I have been having with 400ml of skimmed milk and only 2 scoops which would provide 25g Protein, 75g Carbs & 9g Fat + nutritional values of the milk in addition.

Then for shake 2 I have been taking 2 more scoops mixed with water. Should I increase the scoops and have 4 per shake which would mean a serving would be:

Energy 970kcal
Protein 50g
Fat 18g
Carbohydrates 152g

Any ideas?

[ShEpS]

Okay back to workout A this morning and my work sets were as follows:

Friday 22nd Jan: Workout A

Squats: 3 x 5 x 70KG
Bench Press: 3 x 5 x 47.5KG
Deadlift: 1 x 5 x 45KG

Im in the process of deciding on some short term goals for lifts and will post them soon. It has felt good to start to be consistent again and Im looking forward to getting back in there on monday

My diet for today has been the following:

Meal 1 (Pre workout)
Bowl of Oats & 3 eggs scrambled

Meal 2 (Post workout)
Protein shake

Meal 3
2 slices of wholemeal bread & can of tuna

Meal 4
chicken portion with cous cous salad

Meal 5
Protein shake

Meal 6
Salmon with Baked Potato & portion of vegetables

Meal 7
250g Cottage cheese & 2 TBS Peanut Butter

Im going to weigh myself on monday morning and assess/adjust my caloric intake from there. Firstly I think I need to go through and work out how many cals I have been consuming. How does my diet look for this week?

[andredawson]

Okay so I started the starting strength program this week and figured I'd create a thread to track my progress. My aim is to use the program to increase strength and bulk up. Im hoping to gain 8-12LBs whilst on the program. I havn't worked out consistently in a while and its time to change things! Im looking forward to progressing with the program so here goes!

Good to see you starting with a proven program! Like you, I started SS at about 150 lbs. I'd say you'll get much more out of the program, though, if you ramp up your diet as the weight gets heavier and not limit yourself to an 8-12 lb weight increase. You could put that much on in the first 4 weeks of SS! So eat, and milk SS for what it's worth (a lot). Good luck!

[PicklesPA]

good job man!
nice start for a 70kg squat!!!

subscribed ti this thread with eagerness

[ShEpS]

good job man!
nice start for a 70kg squat!!!

subscribed ti this thread with eagerness

Thanks I can see the squats becoming heavy towards the end of this week! I need to set myself some short term goals for each lift. I definately want to improve on deadlifts, but I'm fairly new to them so started off lighter and work up from there.

[ShEpS]

Good to see you starting with a proven program! Like you, I started SS at about 150 lbs. I'd say you'll get much more out of the program, though, if you ramp up your diet as the weight gets heavier and not limit yourself to an 8-12 lb weight increase. You could put that much on in the first 4 weeks of SS! So eat, and milk SS for what it's worth (a lot). Good luck!

Thanks mate. How much did you gain whilst on the program? If I did achieve over 8-12lb I'd be delighted. For now im taking it week by week and hopefully it will all pay off

[andredawson]

Thanks mate. How much did you gain whilst on the program? If I did achieve over 8-12lb I'd be delighted. For now im taking it week by week and hopefully it will all pay off

I'm actually in the middle of the program myself right now. I've done about five weeks (should have started a journal) and have gone from about 152 to 164 lbs. so far. I'm eating about 3500 calories a day (wasn't gaining any weight at about 2800) and have gained some fat, but I think the calories have been a big factor in recovery/progressing every day I train. As long as you're not too concerned about fat, eating a lot is the way to go. I'm hoping to get well into the 170s by the end of February.

And if you find it hard to get enough calories, drink tons of milk, heh.

[ShEpS]

I'm actually in the middle of the program myself right now. I've done about five weeks (should have started a journal) and have gone from about 152 to 164 lbs. so far. I'm eating about 3500 calories a day (wasn't gaining any weight at about 2800) and have gained some fat, but I think the calories have been a big factor in recovery/progressing every day I train. As long as you're not too concerned about fat, eating a lot is the way to go. I'm hoping to get well into the 170s by the end of February.

And if you find it hard to get enough calories, drink tons of milk, heh.

Congrats on the gains so far and good luck for getting to 170. I think as my lifts and body weight go up I will gradually increase the calories. I dont want to gain too much fat but I will be wanting to lean out in the run up to summer anyway. Keep me posted on your progress matey.

[ShEpS]

So the monday morning blues was in full this morning. I forced myself up and got on the scales weighing in at 153lbs then after breakfast I headed for the gym. Although i struggled to get up and felt tired at first I felt much better once I'd finished my workout. My lifts for today were the following:

Monday 25th Jan: Workout B

Squats: 3 x 5 x 75KG
Military Press: 3 x 5 x 32.5KG
Power Cleans: 3 x 5 x 27.5KG

I can see squats slowing down towards the end of the week but im determined to keep on going with them. Overall the workout felt pretty good and it wasn't till half way through my shift at work that the aching of the quads started to kick in!

My diet for today has been the following:

Meal 1 (Pre workout)
Bowl of Oats & 3 eggs scrambled

Meal 2 (Post workout)
Protein shake & banana

Meal 3
2 slices of wholemeal bread & can of tuna

Meal 4
chicken portion with wholemeal pasta salad

Meal 5
Protein shake

Meal 6
Chicken portion with Sweet Baked Potato, carrots & green beans

Meal 7
250g Cottage cheese & 2 TBS Peanut Butter

[ShEpS]

Had my next Workout A today and my lifts were (included warmups):

Wednesday 27th January: Workout A

Squats: 10 x bar
5 x 40KG
3 x 60KG
3 x 5 x 80KG

Bench Press: 10 x bar
5 x 30KG
5 x 40KG
3 x 5 x 50KG

Deadlift: 5 x bar
5 x 30KG
2 x 3 x 40KG
1 x 5 x 50KG

The squats are definately starting to get heavy and Im considering reducing the increase to 2.5KG per workout after this week. Gonna see how friday's workout goes first when I up them to 85KG Also I go to the gym early so I'm generally the only 1 in, so theres nobody around to spot.

My main concern from today's workout was my bench, might try and get a video as Im worried about my form not being correct as they don't seem to hurt my chest :/

My diet for today has been:

Meal 1 (Pre workout)
Bowl of Oats & 3 eggs scrambled
2 TBS Peanut Butter

Meal 2 (Post workout)
Protein shake

Meal 3
2 slices of wholemeal bread & salmon

Meal 4
chicken portion with wholemeal pasta salad + 250ml semi skimmed milk

Meal 5
Protein shake mixed w/ 250ml semi skimmed milk

Meal 6
Chicken stir fry with tagliatelle.

Meal 7
250g Cottage cheese & 2 TBS Peanut Butter
2 Oat Cakes

I've also decided to set myself some short term goals for each lift. I've decided on the following:

Squats: 3 x 5 x 95KG
Bench Press: 3 x 5 x 65KG
Deadlift: 1 x 5 x 70KG
Military press: 3 x 5 x 45KG
Power cleans: 3 x 5 x 40KG

Im playing squash in the morning for 40mins so Im making sure I get plenty of calories. Then I've got an 80minute game (rotating with 2 other players) on friday after the gym. So Im going to load up on calories to prevent any weight loss. Then it will definately be a weekend of rest...gotta feeling my legs are gonna be sore by then!

[ShEpS]

Okay so it was a day off work today and I slept a little longer than I wanted too eventually getting up at 12 noon.I headed to the gym for 2pm and went on with workout B so here is my lifts for today:

Friday 29th January: Workout B

Squats: 2 x 10 x bar
5 x 40KG
3 x 60KG
3 x 5 x 85KG

Military Press: 2 x 5 x bar
5 x 25KG
5 x 30KG
3 x 5 x 35KG

Power Cleans: 3 x bar
3 x 25KG
5 x 3 x 30KG

I started to feel it pretty heavy on squats towards the end so I'm dropping my squat increase to 2.5KG per workout. Im also going to review my form for the power cleans.

My diet for today has been:

Meal 1 (Pre workout)
Bowl of Oats & 3 eggs scrambled
2 TBS Peanut Butter

Meal 2 (Post workout)
Protein shake w/ milk
2 TBS Peanut Butter

Meal 3
Protein shake w/ 400ml skimmed milk

Meal 4
1 can of tuna followed by wild brown rice and vegetable balti

Meal 5
250g Cottage cheese & 2 TBS Peanut Butter

Over the weekend I plan to go through my diet and try and be more calorie specific. Aiming to consume around 2800-3000 per day. Hoping for some pics this week also

[ShEpS]

Okay so it was back to Workout A this morning and my lifts were:

Monday 1st February

Squats: 3 x 5 x 87.5KG
Bench Press: 3 x 5 x 52.5KG
Deadlift: 1 x 5 x 55KG

The diet has been the following:

Meal 1 (Pre workout)
Bowl of Oats & 3 eggs scrambled
2 TBS Peanut Butter

Meal 2 (Post workout)
Protein shake

Meal 3
3 slices of wholemeal bread & can of tuna

Meal 4
chicken portion with wholemeal pasta salad

Meal 5
Protein shake mixed
24 Almonds

Meal 6
Chicken & pasta in tomato sauce with vegetables

Meal 7
250g Cottage cheese & 2 TBS Peanut Butter

[ShEpS]

Wednesday 3rd February - Workout B

Squats: 2 x 10 x bar
5 x 50KG
3 x 70KG
3 x 5 x 90KG

Military Press: 2 x 5 x bar
5 x 30KG
5 x 32.5KG
3 x 5 x 37.5KG

Power Cleans: 3 x bar
5 x 3 x 32.5KG

In terms of my diet I have been having meal 1 everyday and yesterday when I actually weighed out a 40g serving of oats it appears that I have been previously eating smaller serving sizes. I had the 40g serving with milk and microwaved it but it seemed to expand quite a bit. So today I upped the serving to 60g and simply had it raw with milk. Is this OK or am I best off heating it still? I found eating it raw was a lot easier to eat. The rest of my food for the day was:

Meal 1 (Pre workout)
60g Oats with 300ml ff milk
3 eggs scrambled
2 TBS Peanut Butter

Meal 2 (Post workout)
Protein shake
2 TBS Peanut Butter

Meal 3
3 slices of wholemeal bread & can of tuna

Meal 4
chicken portion with 1 egg, salad and mini salad potatoes

Meal 5
Protein shake mixed
24 Almonds

Meal 6
Gammon with grilled tomato, mushy peas and mini salad potatoes

Meal 7
250g Cottage cheese
2 TBS Peanut Butter

Any tips/suggestions appreciated

[ShEpS]

Friday 5th February - Workout A

Todays lifts were the following:

Squats: 2 x 10 x bar
5 x 50KG
3 x 70KG
3 x 5 x 92.5KG

Bench Press: 2 x 5 x bar
5 x 30KG
5 x 40KG
3 x 5 x 55KG

Deadlift: 2 x 5 x 30KG
5 x 40KG
5 x 50KG
1 x 5 x 60KG


Diet

Meal 1 (Pre workout)
60g Oats with 300ml ff milk
3 eggs scrambled
2 TBS Peanut Butter

Meal 2 (Post workout)
Protein shake
2 TBS Peanut Butter

Meal 3
1 slices of wholemeal bread, bread bun & can of tuna

Meal 4
rice salad with feta cheese (unfortunately there was no chicken available for this meal)

Meal 5
Protein shake
24 Almonds

Meal 6
Chicken stir fry with noodles

Meal 7
250g Cottage cheese
2 TBS Peanut Butter
2 Oat cakes

Im hoping to search through the nutrition section for some more ideas on diet to add some variation. Especially for the fact that 3 scrambled eggs every morning gets a bit tedious. Im also going to be including creatine as of monday so need to do some further research on implementing it.

Thanks for reading
ShEpS

[ShEpS]

Okay so I was scheduled for workout B again today however after a night or restlessness and not much sleep I was too tired to get up this morning :/

I've felt quite fatigued all day and was disappointed that I didnt make it to the gym....so hopefully a good nights sleep will sort me out, as Im playing squash tomorrow morning then back to the gym wednesday.

Unfortunately Im in work on saturday and the gym is closed when I finish so I cannot change my workout days (was thinking Tue - thu - sat)

So should I simply stick with the rest of the week as planned and do workout A on wednesday followed by workout B on friday. Then continue next weeks training order of A - B - A?

Also im going to start on the creatine so should I start as of tomorrow or should I wait till next monday when I will be doing all 3 workouts?

On a positive note I weighed in at 156lbs this morning

Thanks Guys

[ShEpS]

Okay so after missing monday's workout I was glad to be back this morning. Also I hit 95KG for my squats which was my short term goal My lifts were the following:

Squats: 2 x 10 x bar
5 x 50KG
3 x 70KG
3 x 5 x 95KG

Bench Press: 2 x 5 x bar
5 x 35KG
5 x 45KG
3 x 5 x 57.5KG

Deadlift: 2 x 5 x 30KG
5 x 40KG
3 x 50KG
1 x 5 x 65KG

I think for fridays workout I'm going to maybe leave the squats at 95KG to ensure my form is in check. Also from my next workout Im going to reduce my deadlift increments to 2.5KG instead of 5KG.

The food intake has been the following for today:

Diet

Meal 1 (Pre workout)
60g Oats with 300ml ff milk
3 eggs scrambled
2 TBS Peanut Butter

Meal 2 (Post workout)
Protein shake

Meal 3
3 slices of wholemeal bread & can of tuna

Meal 4
gammon with mashed potato and vegetables in a cheese sauce

Meal 5
Protein shake
24 Almonds

Meal 6
Chicken portion with mashed potato and honey roast vegetables

Meal 7
250g Cottage cheese
2 TBS Peanut Butter

[ShEpS]

Okay so was my day off today so I was able to go the gym a little later. After a lie in and some food I headed to the gym. It was pretty busy so when I got there the squat rack was taken (by people doing barbell curls :@) so I started with military press then squats secondly ending with the cleans.

My lifts were the following:

Military Press: 2 x 5 x bar
5 x 30KG
5 x 35KG
3 x 5 x 40KG

Squats: 2 x 10 x bar
5 x 50KG
3 x 70KG
3 x 5 x 95KG

Power Cleans: 3 x bar
3 x 5 x 35KG

From next week I can see the presses feeling heavy so far I'm pretty pleased with my lifts Hoping to continue increasing with bench also as this has always been a pretty weak lift. My only concerns are deadlifts and the power cleans. At the moment I'm not really feeling the cleans much but I'm not sure if this is just down to maybe still being at a lowish weight.

After my protein shake I then played squash for 80mins.

The food intake has been the following for today:

Diet

Meal 1 (Pre workout)
60g Oats with 300ml ff milk
3 eggs scrambled
2 TBS Peanut Butter

Meal 2 (Post workout)
Protein shake

Meal 3
3 slices of wholemeal bread & can of tuna
1 Banana

Meal 4
Yellow fish with mashed potato and peas
1 slice of wholemeal bread

Meal 5
This will be before bed. Unfortunately I'm out of cottage cheese so not sure what I'm having as of yet. Will definitely be having 2 TBS peanut butter.

[ShEpS]

I was out this saturday as it was my mates 21st birthday so when it came to bed time on sunday night I struggled to get a solid sleep in. As a result when my alarm went off at 8am this morning I was rather tired! But I forced myself up, jumped on the scales, got some breakfast then headed to the gym....

Body weight this morning was 157lbs

It was back to workout A this morning and my lifts went as follows

Monday 15 Feb - Workout A

Squats: 2 x 10 x bar
5 x 55KG
3 x 75KG
3 x 5 x 97.5KG (1st set only 3 reps)

Bench Press: 2 x 5 x bar
5 x 40KG
5 x 50KG
3 x 5 x 60KG

Deadlift: 2 x 5 x 30KG
5 x 40KG
5 x 50KG
1 x 5 x 67.5KG

I was a bit dissappointed with only managing 3 reps for my first work set on squats but I managed to squeeze out the 2 remaining sets of 5. I do think that my tiredness contributed slightly to this but should I still up them to 100KG next or remain at the same weight?

The food intake has been the following for today:

Diet

Meal 1 (Pre workout)
60g Oats with 300ml milk
3 eggs scrambled
1 TBS Peanut Butter
5g Creatine with 400ml water

Meal 2 (Post workout)
Protein shake

Meal 3
3 slices of wholemeal bread & can of tuna

Meal 4
Chicken with pasta salad

Meal 5
Protein shake
24 almonds

Meal 6
Pork dinner (mashed potatoes and vegetables)

Meal 7
250g Cottage cheese
1 TBS Peanut Butter (need to get some more tomorrow)

Hoping for a good nights sleep tonight as I'm playing squash in the morning.

Overall im pleased with my progress on the program so far and my weight has been going up each week as well as my lifts. I cant notice much of difference but I do feel that my legs are starting to thicken a little (still got chicken legs though ha)

I really hope I can put some size on my arms as I have a complexion about my skinny arms and they have always let me down on other exercises in the past. From next week should I look to integrate the 1st stage of accessory exercises maybe?

Thanks for reading guys
ShEpS

[ShEpS]

My energy levels felt good today in the gym and completing 3 sets of 100KG squats felt good

I felt my press quite a lot as well and I think that they're soon going to be feeling heavy. Well anyway below is my completed workout for the day:

Wednesday 17 Feb - Workout B

Squats: 2 x 10 x bar
5 x 60KG
3 x 80KG
3 x 5 x 100KG

Military Press: 2 x 5 x bar
5 x 30KG
5 x 35KG
3 x 5 x 42.5KG

Power Cleans: 3 x 30KG
3 x 5 x 37.5KG

4 x 5 hanging leg raises

Unfortunately I was out of Peanut butter so the food intake has been the following for today:

Diet

Meal 1 (Pre workout)
60g Oats with 300ml milk
3 eggs scrambled
5g Creatine with 400ml water

Meal 2 (Post workout)
Protein shake
1 banana

Meal 3
3 slices of wholemeal bread & can of tuna

Meal 4
Chicken with couscous salad and salad potatoes

Meal 5
Protein shake
24 almonds

Meal 6
fish chowder

Meal 7
250g Cottage cheese
3 Oat Cakes
1 TBS Olive Oil

[ShEpS]

Okay so this is a delayed entry as I've been busy the last few days so here is my workout and diet for friday.

Friday 19 Feb - Workout A

Squats: 2 x 10 x bar
5 x 60KG
3 x 80KG
3 x 5 x 102.5KG

Bench Press: 2 x 5 x bar
5 x 40KG
5 x 50KG
3 x 5 x 62.5KG

Deadlift: 2 x 5 x 30KG
5 x 40KG
3 x 50KG
1 x 5 x 70KG (Deadlift work set felt heavy today but I reached my short term goal )

Diet

Meal 1 (Pre workout)
60g Oats with 300ml milk
3 eggs raw
1 TBS Peanut Butter
5g Creatine with 400ml water

Meal 2 (Post workout)
Protein shake
1 TBS Peanut Butter

Meal 3
3 slices of wholemeal bread & can of tuna

Meal 4
Pasta salad with ham and cheese

Meal 5
Chicken enchiladas with a small amount of curly fries

[ShEpS]

Unfortunately last night wasn't the best nights sleep and I woke up a few times so this morning I felt pretty tired. I forced myself up and had some breakfast then headed to the gym. My lifts for today were:

Monday 22 Feb - Workout B

Squats: 2 x 10 x bar
5 x 60KG
3 x 80KG
3 x 5 x 105KG

Military Press: 2 x 5 x bar
5 x 30KG
5 x 35KG
3 x 5 x 45KG

Power Cleans: 3 x 30KG
5 x 3 x 40KG

Even though I was initially tired my lifts still felt pretty good. Also the presses felt heavy towards the end with bar speed slowing a little on the last few reps.

Also I havn't been feeling the cleans that much so could this be due to using too light weight / incorrect technique or something? I really want to stick with them so any suggestions would be appreciated.

But on a positive note a few of my short term goals were reached today so my short term goals are now:

SHORT TERM GOALS
Squats: 3 x 5 x 95KG Reached 12/2/10
Bench Press: 3 x 5 x 65KG
Deadlift: 1 x 5 x 70KG Reached 19/2/10
Military press: 3 x 5 x 45KG Reached 22/2/10
Power cleans: 3 x 5 x 40KG Reached 22/2/10

If all goes to plan Bench press target will be met on wednesday

Diet

Meal 1 (Pre workout)
60g Oats with 300ml milk
3 eggs raw
1 TBS Peanut Butter
5g Creatine with 400ml water

Meal 2 (Post workout)
Protein shake

Meal 3
3 slices of wholemeal bread & can of tuna

Meal 4
Pasta salad with chicken

Meal 5
Protein shake
24 almonds

Meal 6
chicken portion with stir fry & noodles with tagliatelle

Meal 7
small bowl of oats with scoop of protein powder (cottage cheese has ran out :/)
1 TBS peanut butter

Im looking for some suggestions to vary my meals a bit (mainly meals 1 & 4) so any ideas on this please?

Thanks for reading.

[ShEpS]

Okay so once again I felt pretty tired this morning and really struggled to get up! At the minute the last few nights I have not been sleeping well Oh well hoping for a good nights sleep tonight as I don't have to be up too early tomorrow.

Here's todays progress:

Wednesday 24 Feb - Workout A

Squats: 2 x 10 x bar
5 x 65KG
3 x 85KG
3 x 5 x 107.5KG

Bench Press: 2 x 5 x bar
5 x 40KG
5 x 50KG
3 x 5 x 65KG (1st set only 4 reps)

Deadlift: 2 x 5 x 30KG
5 x 40KG
3 x 50KG
1 x 5 x 72.5KG


Diet

Meal 1 (Pre workout)
60g Oats with 300ml milk
3 eggs raw
1 TBS Peanut Butter
5g Creatine with 400ml water

Meal 2 (Post workout)
Protein shake

Meal 3
3 slices of wholemeal bread & can of tuna

Meal 4
salad potatoes, salad and chicken

Meal 5
Protein shake
24 almonds

Meal 6
salmon fillet with green beans and a baked sweet potato

Meal 7
250g cottage cheese
2TBS peanut butter

Also next week I am looking to include the first stage of accessory exercises (chin ups & dips) as I don't seem to have gained any size on my arms and feel that they will soon let me down on my pressing exercises!

[ShEpS]

Okay so over the 2 days I've been coming down with a bit of cold but wasnt going to let this stop me from training. I was a bit rushed today and originally planned to go to the gym before playing squash but I had to change the order. So here's my lifts:

Friday 26 Feb - Workout A

Squats: 2 x 10 x bar
5 x 60KG
3 x 80KG
3 x 5 x 110KG

Military Press: 2 x 5 x bar
5 x 30KG
5 x 40KG
3 x 5 x 47.5KG (3rd set only 4 reps) Bar speed has started to slow down on my work sets.

Power Cleans: 3 x 30KG
5 x 3 x 42.5KG

Diet

Meal 1
60g Oats with 300ml milk
3 eggs scrambled
1 TBS Peanut Butter
5g Creatine with 400ml water

Meal 2 (Pre Squash)
chicken salad sandwich
1 pint ss milk

Meal 3 (Pre workout)
protein shake with 300ml milk

Meal 4 (post workout)
protein shake

Meal 5
steak with garlic potatoes and peas

Meal 6
250g cottage cheese
1TBS peanut butter
4 oatcakes

[cheesecake0]

hey brosef, good luck with rippetoes! i'm currently using it and i have used it before and it really gets your lifts up! i was an idiot and didnt continue to bill starr's after so my lifts kinda stayed the same/got worse so i'm running another cycle of it then moving onto 5/3/1 or Bill Starr!

keep with it bro its an excellent programme.

sub'd btw.
check my new log out : http://forum.bodybuilding.com/showth...hp?t=122477681

if you wonder why im doing box squats its cos i have a knee problems so i can't free squat 3x5 heavy 3 times a week.

[AJBurns]

Nice log, always good to keep track for motivation and great to look back at.

I'm doing SS also, hope to see you make great gains. Keeps those PR's coming. Sub'd.

[ShEpS]

hey brosef, good luck with rippetoes! i'm currently using it and i have used it before and it really gets your lifts up! i was an idiot and didnt continue to bill starr's after so my lifts kinda stayed the same/got worse so i'm running another cycle of it then moving onto 5/3/1 or Bill Starr!

keep with it bro its an excellent programme.

sub'd btw.
check my new log out : http://forum.bodybuilding.com/showth...hp?t=122477681

if you wonder why im doing box squats its cos i have a knee problems so i can't free squat 3x5 heavy 3 times a week.

Thanks for reading and subscribing. How was your progress and gains after the first time on rippetoes? I'll be sure to check your journal out to mate.

Nice log, always good to keep track for motivation and great to look back at.

I'm doing SS also, hope to see you make great gains. Keeps those PR's coming. Sub'd.

Thanks to for reading, Im hoping that it will be good to look back at in future and my lifts have already came along quite nicely so im pleased so far. Squats are getting harder by the workout and I can see some lifts stalling anytime soon but Im just trying to stick at it.

Unfortunately last night I had a poor nights sleep as I was fatigued from the weekends antics and I overslept this morning so I'm down a session. However I plan to get plenty of rest this week and hit the gym hard on wednesday morning. Im going to weigh in the morning then post on here of any further progress.

ShEpS

[ShEpS]

Hey everyone its been a while since my last post. Im pretty disappointed with myself at the moment as I've barely hit the gym the last few weeks so progress has halted

Since my last workout on the 26th I've only trained once which was on:

Friday 12 March - Workout A

Squats: 2 x 10 x bar
5 x 65KG
3 x 85KG
3 x 5 x 112.5KG (slow bar speed)

Bench Press: 2 x 5 x bar
5 x 40KG
5 x 55KG
3 x 5 x 67.5KG (3 – 4 – 3)

Deadlift: 2 x 5 x 30KG
5 x 40KG
3 x 60KG
1 x 5 x 75KG (2)

Some reps were missed as well which added to the disappointment and I think that this was as a result of the gap between my sessions.

At the moment I seemed to have lost motivation and have not been sleeping well either, resulting in not getting up on a morning (reason for missed sessions). Im going to the gym on friday as Im off work and will be doing workout B.

Since doing the program my weight has gone up (up to 161lbs) and also the lifts but I dont seemed to have gained any size/thickness to my arms. I've also gained a little fat around the waist. (I think this may also be a result of not training, yet still eating high calories & the weight gainer shakes im taking have a high sugar/carb count so once this tub is finished im going to opt for whey protein instead!)

I go on holiday in august so will be beginning my quest to get lean from may so until then I wanna stay on the bulk route. At the moment Im considering changing to a split in a few weeks time so what would peoples suggestions be on this?