Cruz902 SS Log

[Cruz902]

Starting Stats

• Age: 17
• Height: 5'6
• Weight: 148
• Body Fat: 18%

Nutrition

• Macros are 50/30/20 (C/P/F)
• 3,100 calories on a clean bulk
• Bulk to 170, cut to 150.

Supplements

• Whey Powder - 1 scoop prelift, 2 scoops postlift
• Daily Multivitamin
• 3 Fish Oil capsules

Notes
Adding 10 lbs/4.55~ kg each time I deadlift, and 5 lbs/2.27~ kg each time I do everything else.

tyme 2 lift breh

[Cruz902]

u mad kuz i has ript lats bruh?

pic4tehlulz

[Cruz902]

Monday, August 01, 2011
Day 1 - Workout A

Squat
3x5x105 / 47.73~ kg
Bench Press
3x5x95 / 43.18~ kg
Deadlift
1x5x135 / 61.36~ kg

Notes
Started with 12 reps of barbell for each exercise, then increased by 10 lbs / 4.55~ kg or 5 lbs / 2.27~ kg each set until I slowed down. I then rested and completed two more working sets for squats and bench, but not the deadlift. The weight on my working sets felt a bit light, but I'd rather start light as opposed to heavy as this program is heavy on progression. I did not stray from my diet at all today.

Sleep - 6 hours the previous night
Hydration - Adequate
Supplements Taken - 3 scoops whey protein, 1 multivitamin, 3 fish oil capsules,
Supplements Skipped - None

[Cruz902]

Tuesday, August 02, 2011

Did 20 minutes of high intensity interval running.

Notes
I'll probably replace running with swimming soon, as I'm more than sure my legs will be sore from all the squatting, especially at higher weights. I know some people would bash me and say "rest days are rest days" or "omg you're so dumb, you're doing cardio while bulking" but I'm a firm believer that the heart should not be neglected; I refuse to not incorporate at least two days of cardio in the week.

Sleep - 8 Hours the previous night
Hydration - Adequate
Supplements Taken - 1 Multivitamin
Supplements Skipped - 3 scoops whey protein, 3 fish oil capsules (Taking these later in the day with my meals)

[Cruz902]

I decided to read all the stickies in the nutrition section and changed my diet for the better. I'm no longer using some preset ratio like 50/30/20. I previously completely neglected fruits, veggies, and beans, but went shopping yesterday and purchased: soybeans, carrots, broccoli, frozen salad mixes, mushrooms, spinach, and green beans. I absolutely LOVE everything I purchased. It feels great to know I'm hitting both my macros AND micros. My updated diet is as follows

breakfast
1 cup oatmeal 360 calories 54g carbs 10g protein 2.5g fat
2 waffles 140 calories 27g carbs 5g protein 2.5g fat
1 cup OJ 110 calories 27g carbs 2g protein 0g fat
1 multivitamin

610 calories 108g carbs 17g protein 5g fat

meal 2
2 oz spaghetti 200 calories 41g carbs 7g protein 1.5g fat
1 chicken breast 110 calories 1g carb 24g protein 1.5g fat
P.B. sandwich (4 tblspoons p.b., 2 slices bread) 510 calories 41g carbs 21g protein 33.5 fat
1 serv broccoli & carrots 25 calss
1 serv green beans 20 cals
1 fish oil capsule

845 cals 83g carbs 52g protein 36.5g fats

meal3
3 oz spaghetti 300 calories 61.5g carbs 10.5g protein 2.25g fat
1 chicken breast 110 calories 1g carb 24g protein 1.5g fat
14 almonds 85 calories 2.5g carb 3g protein 8g fat
1 cup milk 130 calories 12g carb 8g protein 5g fat
1 serv broccoli & carrots 25 cals
1 fish oil capsule

650 cals 77g carbs 45.5g protein 16.75g fats

meal4
4 oz spaghetti 400 calories 82g carbs 14g protein 3g fat
1 chicken breast 110 calories 1g carb 24g protein 1.5g fat
14 almonds 85 calories 2.5g carb 3g protein 8g fat
1 cup soybeans 130 cals 12g carb 12g protein 6g fat
1 serv mushrooms 20 cals
1 fish oil capsule

745 cals 97.5g carbs 53g protein 18.5g fats

TOTAL
CAL: 2850
Protein: 167.5g
Fats: 76.75g
Carbs: 365.5g

TARGET
CAL: 2806.212
Protein: 181.65g = 726.6 cals
Fats: 74g = 666 cals
Carbs: 353.403g = 1413.612 cals

[Cruz902]

Wednesday, August 03, 2011
Day 2 - Workout B

Squat
3x5x110 / 50 kg
Overhead Press
3x5x55 / 25 kg
Power Cleans
5x3x55 / 25 kg

Notes
Did my warm up sets as always and then hit my working sets. You'll notice I did absurdly low weight for both my OHP and cleans; I did this because I really wanted to stress form. I had never done either lift before, so I wasn't worried about slapping a sht ton of weight on the barbells. I think for the most part I did well on both; for the OHP, I kept the bb in a vertical path and contracted my shoulders at the top of the movement, while keeping my elbows slightly in front of me while going both up and down. For the power cleans, I deadlifted the bar to about mid thigh and then exploded upward, simultaneously jumping and somewhat shrugging with my shoulders & swinging my elbows, eventually leaving them in front of me with the bar resting at the top of my chest. The weight felt damn light, so I'll probably slap 10 lbs on both lifts, if not more for the cleans.

Sleep - 8 hours the previous night
Hydration - Adequate
Supplements Taken - 1 multivitamin, 3 fish oil capsules,
Supplements Skipped - Whey powder (Taking it out of my diet, only using when I don't have time for meals)

[UngeneticAzn]

SUBBED. Our lifts look quite similar we should race brah

[Cruz902]

SUBBED. Our lifts look quite similar we should race brah

I'm down let's do this, massive strength gains on 3, gogogogogo!

[johnblythe]

NotesI'm a firm believer that the heart should not be neglected; I refuse to not incorporate at least two days of cardio in the week.

there is some great evidence out there (do some googling or pubmed) that shows cardiovascular response to heavy lifting (from squats and deadlifts especially) is as good or better to that of cardio alternatives.

go for it if you want to do it, but if it really is strictly for the sake of not forsaking your heart then do some more investigating and perhaps save yourself some extra time and effort for resting up.

subbing4SS. cute detailed log, looking forward to reading more

[PeterGibbons316]

In.

Recommend 10 lb. jumps on squat for a couple weeks.

Log needs moar vids.

[Cruz902]

there is some great evidence out there (do some googling or pubmed) that shows cardiovascular response to heavy lifting (from squats and deadlifts especially) is as good or better to that of cardio alternatives.

go for it if you want to do it, but if it really is strictly for the sake of not forsaking your heart then do some more investigating and perhaps save yourself some extra time and effort for resting up.

subbing4SS. cute detailed log, looking forward to reading more

I'll definitely look more into that, thanks for pointing that out.

In.

Recommend 10 lb. jumps on squat for a couple weeks.

Log needs moar vids.

Will do, how many weeks did you do 10 lb jumps for with squats before you had to drop it to 5 lb jumps? And the videos will be coming soon; I hope to record my session on Friday consisting of squat, bench, and deadlift

[johnblythe]

In.

Recommend 10 lb. jumps on squat for a couple weeks.

Log needs moar vids.

this guy is a god amongst mere mortals. his progress has been stupid awesome. do anything he says

I'll definitely look more into that, thanks for pointing that out.

Will do, how many weeks did you do 10 lb jumps for with squats before you had to drop it to 5 lb jumps? And the videos will be coming soon; I hope to record my session on Friday consisting of squat, bench, and deadlift

rip says +10 progression for 6 sessions and then bump down to 5. some do more or less based on what their body is telling them.

[MatTheCur]

In4ss

Also, inb4logbreaksdown... It's cute, like John said.

Try to get videos too, so that we can destroy your form and such.

[PeterGibbons316]

rip says +10 progression for 6 sessions and then bump down to 5. some do more or less based on what their body is telling them.

^This

I did it for 10 sessions but I'm a freak.

[johnblythe]

I'm a freak.

he is. very much so.

[MatTheCur]

^This

I did it for 10 sessions but I'm a freak.

he is. very much so.

Serious.

I should've, too, but 5lbs is a safer bet. You'll get there in the end.

[Cruz902]

rip says +10 progression for 6 sessions and then bump down to 5. some do more or less based on what their body is telling them.

Is the +10 progression for 6 sessions supposed to be used for all my lifts? Or just a select few (which) or only the squat? Thanks for any clarification

[MatTheCur]

Is the +10 progression for 6 sessions supposed to be used for all my lifts? Or just a select few (which) or only the squat? Thanks for any clarification

Just the squat ... Might want to get your hands on the book, if you can.

Else read the forums/wiki at*http://startingstrength.wikia.com/wi..._Strength_Wiki


edit: Deadlifts go up by 20lbs.

[johnblythe]

Is the +10 progression for 6 sessions supposed to be used for all my lifts? Or just a select few (which) or only the squat? Thanks for any clarification

there are some diff approaches to this, but here's the general idea:

15-20 for DL, 10-15 on squat, 5-10 on bench, cleans and press. then, after a few sessions, cut in half. most i've seen start w/ 20 on DL, 10 on squat, 10 on the other three. those first three drop to 5 pretty quickly. squat goes a bit longer, then drops to 5. dl goes for a while, around as long as squats, then drops back to 10. the first three then drop further to 2.5 after a while longer for most peeps. but, in the end, YMMV.

[johnblythe]

Just the squat ... Might want to get your hands on the book, if you can.

Else read the forums/wiki at*http://startingstrength.wikia.com/wi..._Strength_Wiki


edit: Deadlifts go up by 20lbs.

yes, make sure to order the book. now. go. do it. read it. learn it. memorize it. reread it.

til it comes in that wiki should be good (or startingstrength.com)

[MatTheCur]

yes, make sure to order the book. now. go. do it. read it. learn it. memorize it. reread it.

til it comes in that wiki should be good (or startingstrength.com)

Oh, and the DVD. Can't forget the DVD. Get that too.

[PeterGibbons316]

there are some diff approaches to this, but here's the general idea:

15-20 for DL, 10-15 on squat, 5-10 on bench, cleans and press. then, after a few sessions, cut in half. most i've seen start w/ 20 on DL, 10 on squat, 10 on the other three. those first three drop to 5 pretty quickly. squat goes a bit longer, then drops to 5. dl goes for a while, around as long as squats, then drops back to 10. the first three then drop further to 2.5 after a while longer for most peeps. but, in the end, YMMV.

Yes.

You will start to get a feeling for how taxing the weight is as you go, and based on that determine what increment to use for the next session.

Definitely get the book and check out Farley's FAQ if you haven't already.

[Cruz902]

Thanks for all the input guys; reading the entire wiki now and looking in to buying the book and probably the DVD as well. I'll keep the weight increase increments in mind for sure.

[Goku3]

In on this. I'm on my 2nd month of SS so I like watching these logs. Good luck!

[UngeneticAzn]

Thanks for all the input guys; reading the entire wiki now and looking in to buying the book and probably the DVD as well. I'll keep the weight increase increments in mind for sure.

Is the book just a really detailed description of SS + how to do the lifts?

[Cruz902]

Is the book just a really detailed description of SS + how to do the lifts?

Not sure as I have never read it, but this is what one review on a site from the SS wiki says about the book

Starting Strength: Basic Barbell Training is the new expanded version of the book that has been called "the best and most useful of fitness books." It picks up where Starting Strength: A Simple and Practical Guide for Coaching Beginners leaves off. With all new graphics and more than 750 illustrations, a more detailed analysis of the five most important exercises in the weight room, and a new chapter dealing with the most important assistance exercises, Basic Barbell Training offers the most complete examination in print of the most effective way to exercise.

[UngeneticAzn]

Not sure as I have never read it, but this is what one review on a site from the SS wiki says about the book

Starting Strength: Basic Barbell Training is the new expanded version of the book that has been called "the best and most useful of fitness books." It picks up where Starting Strength: A Simple and Practical Guide for Coaching Beginners leaves off. With all new graphics and more than 750 illustrations, a more detailed analysis of the five most important exercises in the weight room, and a new chapter dealing with the most important assistance exercises, Basic Barbell Training offers the most complete examination in print of the most effective way to exercise.

So I assume you have to buy it? Maybe I'm missing the point here, but can you just watch youtube vids for form? + there's the SS wiki.

[Cruz902]

So I assume you have to buy it? Maybe I'm missing the point here, but can you just watch youtube vids for form? + there's the SS wiki.

I'm sure you could watch youtube videos for form and read the SS wiki, but I doubt either are as in depth as an entire book.

[PeterGibbons316]

If you are doing SS you should buy the book. The book is more than the program, it's over 300 pages of instruction on how to perform the 5 basic lifts and some useful accessories. Less than 10% of the book is the program, and even then it isn't laid out as explicitly as in the wiki or Farley's FAQ. Point being - buy the book to learn how and why you perform the lifts. It's the kind of reference that you want to have a physical copy of lying around.

[UngeneticAzn]

If you are doing SS you should buy the book. The book is more than the program, it's over 300 pages of instruction on how to perform the 5 basic lifts and some useful accessories. Less than 10% of the book is the program, and even then it isn't laid out as explicitly as in the wiki or Farley's FAQ. Point being - buy the book to learn how and why you perform the lifts. It's the kind of reference that you want to have a physical copy of lying around.

Sounds good. I planned on getting on eventually anyways, just wanted to know what was in it.