"Impossible is nothing - NeoginCF's workout log"

[NeoginCF]

Welcome

This is going to be my new journal for atleast the next 8 weeks
The training regimen is ofcourse going to be Jim Wendler's 5/3/1
http://forum.bodybuilding.com/showth...hp?t=112382761 <-- for the unaware

Training maxes are (in kg):
Squat: 81
Bench: 55
Deadlift: 95
OH Press: 37,5

My stats:
Age: 17
Height: 183 cm or 6'0
Weight (as of 1-5-2010 morning): 72,3 kg or 159 lbs

The diet
3129 kcal
105 fats
357 carbohydrates
243 proteins
The diet is probably a little lower on the kcal then it will be, didn't count the fats i cook with.

My first time doing a diet, EVER. Hope i can stick to it as I have to cook all the meals myself but i'll try my best.

The goal:
-Stick to a diet for 8 weeks
-Gain muscle
-Gain strength

First workout: tomorrow!

Might put up some photos this evening but i'm off to cook now: Tagliatelli + chicken !

[NeoginCF]

Deadlift 1

BB deadlift

barx5
30x5
50x5
60x5
70x5
80x11

Hack squat

20x10
30x10
intense pain on the top of my knee gonna sub this with front squats next week

DB shrugs

20x20
20x15

Roman chair situps

bwx15
bwx17
bwx18

Notes:
Fairly decent workout, got an almost PR on deadlifts after being out for 4 weeks with a back injury.

Diet
Breakfast and lunch: perfect
Dinner: mother already bought food for me but i think i only lacked a bit in the proteins. w

[NeoginCF]

Korfbal training

Did some sprints and some other stuff, 1,5 hours

Diet

Basically a 100% no cheats, only took 2 pieces of fruit but i don't count those as kcal (nor do i count veggies)

[NeoginCF]

Bench press 1

Rotator cuff exercises as warmup

BB Bench press

barx5x2
30x3
35x5
40x5
47,5x10

HammerStrength incline bench

40x10
30x10x2
20x10x2

EZ bar curls

10x10
20x10x10

Rope pushdowns

15x10
25x10x4

Notes:
1 rep less then 2 months ago but still decent (for me) after not benching for 1,5 months. For the rest had a great pump in my arms feels nice.

Diet:
I asked my mother for chicken, she came home with turkey lol, not so much of a difference but still a bit. For the rest again a very clean day.
I'm eating more at breakfast/lunch/dinner and I still get hungry after an hour of not eating. Guess my habits of drinking a lot of coca-cola (~1l soda/day) got my body used to having food constantly.

[NeoginCF]

Squat 1

BB squat

Barx5x2
40x3
52,5x5
60x5
70x9

Horizontal leg press

120x10x5

DB bent over rows

20x20x2

Calve machine

30x10
cramps in abductors+toes so quit the exercise

Notes:
Good workout again slight decrease in max set ( last max 72,5x9) but still good.
Had a 30 minute jog before going to the gym at school (P.E.) this wore my legs off a bit because it's the longest I've ran in over a year lol. I normally just do sprints not consecutive boring jogging.

Diet:
I think i'm having a fiber deficiency, well my shit tells me I do lol. More lettuce i guess.
For the rest it's clean and on spot.

[NeoginCF]

Korfbal Training

Relaxed training, last one of the year I think.

Diet

Pretty good, had a soda after training and some beers/vodka at a party.
Slight hungover but have a korfbal match later today to get rid of it!

[NeoginCF]

Saturday

Had a korfbal match and won 10-3, scored twice.
Diet was overall OK as in I had enough proteins and the kcal should be against 3k

Sunday

OH press 1

Warmup: stretches
BB OH press
Barx5
25x5
27,5x5
32,5x8

Chinups
bwx8 max chinups I ever did with bw
-5x8
-10x10
-15x5 no clue what happened here
-25x10

DB seated OH press
12x10x3
10x10

Notes:
Well seems like OH press is the lift that suffered the most from my absence in the gym (previous repmax at 32,5 was 11). We'll see how it evolves.
YAYAYA 8 chin ups This is good, I want to be able to get about 10-12 chins at the end of july atleast.
While doing my DB OH presses some dude came sitting next to me and started doing them too with the 20's >_> feelsbad.jpeg

Diet
Way too few kcal, guessing to end up at 2,5/8 today

[NeoginCF]

Deadlift 2

BB deadlift

barx5x2
40x5
50x5
67,5x3
75x3
85x11

Front squat

Barx10
30x10
40x10
30x10x2

Roman chair sit-ups

bwx10x5
Full range of motion this time

DB shrugs

20x4
some sort of pain in the middle of my neck, wrong type of pain so quited



Notes:
I IZ BROKEN, seriously I'm ready to sleep now lol. Awesome workout, felt like a ninja warrior when front squatting (hands like a Russian dancer in front of me

Diet
Very good, think I even went over my kcals today, which is weird since I am still figuring out how anyone can eat 150 gr. of pasta (precooked) without having to gag

Goodnight

[NeoginCF]

10/05/2011

REST, relax take it easy and study.

11/05/2011
Bench press 2

NO Rotator cuff exercises as warmup, forgot it...

BB Bench press

barx5x2
30x3
37.5x3
45x3
50x11

HammerStrength incline bench

40x10
40x5
30x8
30x10
20x10

EZ bar curls

10x10
20x10x3

Rope pushdowns

15x10
25x10x2
30x10
35x10

Notes:
PR on the bench press overall good session!
Finnaly saw some real lifters in my gym, dude was built and was deadlifting 165kg for 5. I was mirin, hard.


Diet:
Dinner was an asian all you can eat for my sisters birthday: love it!
Who said dieting was hard lol? I love eating steak everyday

[NeoginCF]

Squat 2

BB squat

Barx5x2
40x3
50x3
57,5x3
65x3
72.5x6

Form was breaking down a lot.

Horizontal leg press

100x10x5

DB bent over rows

20x20x2

BB Standing calve raises

Barx10
50x10x2

Notes:
Had running for PE in my sixth period and this wore my legs off a lot. Mainly just screwed up the form and decided to leave it at 6.

[NeoginCF]

Friday

OH press 2

Warmup: stretches
BB OH press
Barx5x2
27.5x3
30x3
35x6

Chinups
bwx8
bwx6
bwx4
bwx3

DB seated OH press
12x10x3
10x10x2

Notes:
Fairly low reps on last set but I played an hour of pretty intensive basketball prior to weightlifting which tired me out a bit.

Diet
Decent, but did go to a party in the evening and got hammered. I think 6 normal beers and 3 duvels (heavier beer).

Saturday

First real cheat meal! french fries with a bicky rib burger (that's the most awesome burger you can make, well 2nd most awesome the bicky royale is better).
Worked all day long, had to pick up all the paper of my town with the scouts (we get paid for it ^^)

[NeoginCF]

Deadlift 3

BB deadlift

barx5x2
40x3
60x3
82.5x5 10 kg too much, i suck at counting plates
80x3
90x10

Front squat

Barx10
30x10
35x10x3

Roman chair sit-ups

bwx10x3

DB shrugs

20x20
22x20



Notes:
Loving it! getting closer to actually doing over 2 plates for reps ^^

Diet
Was out of milk this morning so it was oatz with water. Post workout meal of tuna in oil+a cola to get more kcal. For the rest I'm starting to like dieting lol, what is everyone complaining about?

[NeoginCF]

16/05/2011
Bench press 3

One set of rotary cuff warm up

BB Bench press

barx5x2
30x3
42.5x5
47.5x3
52.5x6

HammerStrength incline bench

40x10x2
30x10x2
20x10

EZ bar curls

10x10
20x10x4

Rope pushdowns

35x10
30x10x4

Notes:
I think I am slow twitch dominant, by far lol. 2.5 kg increase and five reps less. Although I ate a lot today.

Diet:
Ate some nuts to go way over my normal kcal. And a bigger piece of steak.

[NeoginCF]

Squat 3

BB squat

Barx5x2
40x3
50x3
60x5
70x3
77.5x8

Notes:
Confidence check: succeeded

I'm happy, nuff said.

Diet
I love dieting, don't know how you can have trouble doing it lol...
Today was almost spot on, got a coca cola and a protein shake extra. I think my rice package is lower kcal then I assumed from my calculations on fitday.

[NeoginCF]

OH press 3

BB OH press
Barx5x2
25x3
27.5x5
32.5x3
35x8

Chinups
bwx8
bwx6
bwx3
bwx4

DB seated OH press
12x10x5

Notes:
2 reps more on the OH press, I need to psych me up for my workouts more all the time lol.

Diet
Ate some french fries on top of my normal diet. Don't seem to be gaining anyway

[NeoginCF]

Deadlift 4

BB deadlift

barx5x2
30x5
37,5x5
47,5x5
57,5x5

Front squat

barx10
30x10
35x10x3

DB shrugs

20x20x2

Roman chair situps

bwx10x5

Notes:
De-load week has begun, leaving the ego at the door is hard lol!

Diet
On spot

[NeoginCF]

Bench press 4

BB Bench press

barx5
22.5x5
27.5x5
32.5x5

HammerStrength incline bench

40x10x2
30x10x3

EZ bar curls

10x10
20x10x4

Rope pushdowns

35x10
30x10x4

Notes:
Leaving the ego at the door, finally became clear to me lol.

Diet:
on spot

[NeoginCF]

Called in sick today

Spent a whopping 18 hours in bed of which I was around 17 asleep. No real obvious reason as to why I completely crashed, only exercise of the day was a running test for PE in which I "ran" 3,5 km in 16'54" a full minute and a half slower then last year. Went to read a text of French in my bed, felt tired and thought let's take a power nap. Asleep within in 5 minutes and slept till my mom woke me up for dinner, said meh I'll eat later!
Woke up at 6:45 am for school and just went back to sleep till noon.

Now I'm at home and perfectly healthy lol. Probably gonna go do my deload session of squats this afternoon.

Some pictures of me:
Front relaxed:

BF estimate please? I'm thinking 15-16 (excuse the low pants, I normally wear a belt)
Leg shot:

I think my legs have some decent size compared to the rest of my body.

[NeoginCF]

Hill sprints

8 hill sprints at maximum speed

The running aint that bad, it's the feeling when you stop running that just ****s me up! Felt like I had to puke, even had some puke in my mouth several times but I swallowed it back lol. Need my food to grow me not the plants I puke it on.

Diet

Posting full diet, diet plan prescriptions are in brackets
Breakfast:
120 gr Oats (100 gr)
2 big glasses of milk, about ,5l (0,5l)

Lunch:
125gr pasta (150 gr)
340 gr chicken (300 gr)

Snack:
100gr almonds (na)

Dinner
320 gr irish beef steak (300 gr)
125 gr brown rice (150 gr)
25 gr steak sauce (na)

That was it for today, pretty damn good

[NeoginCF]

Deadlift 1

BB deadlift

barx5x2
40x5
55x5
65x5
75x5
85x13

Front squat

Barx10
30x10
35x10x2
35x4

i'm not stretchy enough to do these, had some cramp in my shoulder

DB shrugs

20x20
22X13


Notes:
First time deadlifting with my belt, felt decent.

Diet

way over, awesome

[Trollbrah]

you've got some bodyfat, but youd look much better with 25 lbs of lean mass added on.

subbed.

[LankedF1braz]

Oh hai, strong reps on deads.

[NeoginCF]

Oh hai, strong reps on deads.

last rep record on deadlift was 11 for 85, wanted to beat that. Might have underestimated my deadlift max but not gonna change it now, it'll fix itself I guess/hope.

Are those weights in KGs? Good progress man.

Edit: I'm an idiot, you say it's in KG in your first post.

Ty, yeah weights in kg because I'm too lazy to convert. Maybe I should've putted it in bold and size 7 in OP lol

[Little_Moth]

Are those weights in KGs? Good progress man.

Edit: I'm an idiot, you say it's in KG in your first post.

[NeoginCF]

Bench press 1

BB Bench press

barx5x2
30x3
37.5x5
42.5x5
50x13

HammerStrength incline bench

40x10x2
30x7
20x10x2

EZ bar curls

20x10x2
25x7
20x10x2

Tricep pushdowns

2x10
4x10x3
5x15

Notes:
W0000000000000000T 13 reps on bench, awesome! And the Douchebag workout of the week is over!

Diet:
Decent as usual

Extra
Almost hit a mom with a baby in a cart on my way to the gym, the stupid women tried to cross the road when it was red for her and green light for me, women...

[LankedF1braz]

last rep record on deadlift was 11 for 85, wanted to beat that. Might have underestimated my deadlift max but not gonna change it now, it'll fix itself I guess/hope.

Nice man


And good work on 50kg for 13 on the bench press, your max should be waay above 55kg lol.

[NeoginCF]

Nice man


And good work on 50kg for 13 on the bench press, your max should be waay above 55kg lol.

It's only the training max I'm using, I am guessing around 65-70 somewhere

Going to do an max weight test after this cycle anyway, got 1 week after this one ends and then I leave on vacation for 3 weeks. After that I'll start 5/3/1 again

[NeoginCF]

Squat 2

BB squat

Barx5x2
40x5
50x3
60x5
65x5
72.5x11

Horizontal leg press

150x10
180x10x2
160x10x2

DB bent over rows

20x20
22x20


Notes:

Yay, rep record. Squatting with belt too, brb study

Diet:

had yoghurt for dinner, bout the same kcal as oats

[Bruno93]

Subbed! Best of luck achieving your goals man.

[NeoginCF]

OH press 1

BB OH press
Barx5x2
25x5
30x5
35x10

Chinups
bwx8
bwx6
bwx4
bwx3

DB seated OH press
14x10
16x10 PR
16x6
14x10
12x10

Notes:
Again 2 reps more then last time, going good!

Diet
Aint gaining no weight lol, at 72.9 kg this morning. Ate close to 4k kcal yesterday, got a challenge at 10 pm to eat a kg of yoghurt, easier then expected.