Strive for Strength and Size - My Log to get to my strength/size goals.

[AdamNW]

Hey guys, if you're joining my log, I'd like to say thanks first!
A BIT ABOUT ME
Next, a bit about me. I've been training training for 2 years last month, but the first year and a half was using my school gym program, needless to say, a sh*t program. I put on some size and gained some strength, but since i started about 7 months ago, i gained more in that time than the whole 1 1/2 years together.
Now, I want to get strong, I love lifting and doing everything right, its my life now!. Size is obviously important to me too, but strength comes first until I hit my goals.

Current Lifts: (These are all estimates of my 1RM)
Squat - 124kg (273lbs)
Deadlift - 168kg (367lbs)
Bench - 90kg (198lbs)
OHP - 60kg (132lbs)

Current Stats:
Height: 6'0"
Weight: 80.5kg

Goal Lifts:
Squat - 140kg+
Deadlift - 180kg+
Bench - 100kg+
OHP - 75kg+

At the moment, I have a great load of support from a couple of school friends, as well as some other great people (Jesse) and my trainer, Stefan.

Side Note For all you who are to tell me to do SS, I'd like to make it clear to you that I did go back to it when I started training seriously, and reached a point where i couldn't go any further. Yes, I tried to deload/reset. Didn't work. I considered going back to it, but now I'm in the hands of a trainer, and a good one (to say the least) at that.
I just wanted the get in here before you did, so shut up.

My Training
My current program is 5/3/1, the strength routine. If you don't know it, look it up. I'm loving the program now, and you'll get to see the specific stuff I'm doing in my routine below .

Diet
Current Macros look like this:

Protein:200g (app.)
Carbs: 400g
Fat: 75

Foods I eat vary day to day, but I promise to keep up with food porn! (Starting tomorrow)

Once again, thanks to anyone who subs in!

[AdamNW]

First Day
Workout: OHP focus day.
OHP: 35kgx5 40x5 45x5+(to failure)
Wide Grip Pullups
Dumbbell bench:
Lateral raises
Hammer Curls
Skull Crushers.

Time: 1 hour 10 minutes.

Rate: 9/10
First day was epic at the start. I used the 45kg last week to see how far I could go and failed at 7. Today I hit 10! Dont know why but damn it felt good! Dumbbell bench really let me down, as my usual weight seemed ridiculously heavy and couldnt hit my target reps.

Diet:
All macros hit.
Protein: 210 (bit higher than aimed, but oh well.)
Carbs: 400
Fat: 75.

[jovotovo]

good luck aussie brah

[TheNaturalEdge]

in for support bro. Subbed

Team: Solid represent.


EDIT: Just realized I got a special mention - YEAH BUDDY!

[AdamNW]

2nd Day
Workout Cardio: Just basketball training, no real highlight.

Rate: 6/10. Rain made it annoying haha, still tried to get as much fitness work done as possible.

Diet: Macros, once again, all hit! Really happy with myself over this past few days
Protein: 195
Carbs: 410
Fat:75

Did I hear food porn?
We go out alot, so heres what i could do with my order


More photos will be uploaded tomorrow

in for support bro. Subbed

Team: Solid represent.


EDIT: Just realized I got a special mention - YEAH BUDDY!

Thanks so much man! of course you got a special mention! who else would? haha.
Team: Solid <3

good luck aussie brah

Thanks heaps bro

Side Note
I'm thinking I'll update my log every workout day (Tuesday, Thursday, Saturday & Sunday).
Stay posted!

[jiveinhere]

You know Im up in this one brah

[AdamNW]

You know Im up in this one brah

Yeah buddy!
good to have you <3

[AdamNW]

3rd Day
Workout: Deadlift Focus.
Deadlift: 100x5, 115x5, 130x5+ (to failure)
Leg Press 3x10
Leg Curl 3x8
Standing Calf Raise 3x12
Ab Work

Time: 1 hour 10 minutes.

Rate: 8/10
Went all out on Deads, felt great! Not sure if i could've squeezed out another rep, but theres no way i could've done it with proper form, so I still feel good!

Diet: I never fail when it comes to diet! All macros hit! Had Turkish bread for the first time in as long as I can remember, damn that stuff is good! haha.

Macros:
Protein: 205
Carbs: 415 (Turkish bread was too good, and i decided to have a bit more on Deadlift day )
Fat: 80

FOOD PORN!

[jiveinhere]

Whatd you get on deads bro? More than 5 reps I take it?

Also, it doesnt count as food porn if you didnt take the picture

[AdamNW]

Whatd you get on deads bro? More than 5 reps I take it?

Also, it doesnt count as food porn if you didnt take the picture

I hit 12 with good form stoppped there.
and i know... its off the resaurant website coz i keep forgetting! sh..
ill start roday

[AdamNW]

Day 4
Workouts: Basketball (cardio) & Bench Press Focus
Bench: 55x5, 65x5, 70x5+ (hit 11!)

Time: 1 hour 20 minutes (had to stretch it out because some guy fell off the dip bar and injured his leg... so i helped him.)

Rate: 8/10
Not sure I could've pushed out another rep, maybe, maybe not (which REALLY pisses me off!), but my spotter helped lift the weight when he thought I wasn't capable (I'm not too sure though...) and I definitely couldn't go another after that one, but that fueled the rest of my workout at least!

Basketball was an intense session... Coach left me on for most of the game because I was fit enough... but then I got sent off in the last 7 minutes haha. Felt like a damn good cardio session though!

Diet: Went higher carbs today, since basket ball was alot more than it usually was and left me starving + I burnt a S***load more than normal I felt. Hope it's okay Stefan!
Protein: 210g
Carbs: 450g
Fat: 70g

FIRST REAL DAY OF MY PERSONAL FOOD PORN! I promise to keep this up
(image shack was the only place I could find to upload my photos?)





Side Notes/Questions Considering going on a pre-workout... Not 100% yet. I just really feel I need something extra in my workouts now... (not that I don't give 100%). Just wandering about safety/effects/benefits or negative affects of taking it at my age. Can I get your thoughts? Thanks guys!

[NickJohnW]

Good to see another Aussie on here!

Subbed.

[AdamNW]

Good to see another Aussie on here!

Subbed.

Thanks heaps bro! really appreciate it

[AdamNW]

DAY 5
Workout: Squat Focus Day
Squat 75kg x 5, 85kg x 5, 95kg x 5+ (Hit 13!)
Stiff-Legged Deadlifts
Leg Extensions
Standing Calf Raises
Ab Work

Time: 55 minutes (Bit shorter because I cut a bit of Ab Work, as I was in a rush.)

Rate: 9/10!
Squats were amazing, that is all.

Diet:
My day to eat what I want , I still have no real taste for 'junk food' so my diet was still pretty healthy, just much higher carbs and lower fat.
Carbs: 550g (approx.)
Protein: 190g
Fat: 30g

Food pics

[NickJohnW]

Hey man are you pescatarian or something? Not treying to be rude, I just noticed you like your seafood that's all!

[jiveinhere]

More hw, listen to this shiiet, and just TRY to tell me it isnt dope

[TheNaturalEdge]

Keep pumping it bro! Lifting hard! ^Stefan's music taste is pro!


Also, you said you have no taste for junk food? Lol, when I was your age I was eating so bad. Keep trucking brother. You'll be a natural pro

[AdamNW]

Hey man are you pescatarian or something? Not treying to be rude, I just noticed you like your seafood that's all!

I just love my seafood <3 rest of my meals are oother meat and ****, i just love seafood so I have it for dinner often haha.. plus I think seafood is the other thing that can be classified as food porn... chicken breast is a turn off

More hw, listen to this shiiet, and just TRY to tell me it isnt dope

it isnt dope... jokes! that shiz is sweet, if you have anymore send it to me! ive been needing new music

Keep pumping it bro! Lifting hard! ^Stefan's music taste is pro!


Also, you said you have no taste for junk food? Lol, when I was your age I was eating so bad. Keep trucking brother. You'll be a natural pro

Yeah since I was all up in the broscience business a few month ago, I wouldnt touch shiit. Now, I feel sick at that food. Exceptions: pizza and oreos. and a few other things haha.

And I wont be one until after you are

[AdamNW]

Day 6
Workout: OHP Focus
OHP: 35kg x 3, 40kg x 3, 47.5kg x 3+ (Hit 9!)
Wide Grip Pullups
Dumbbell Bench
Lateral Raises
Skull crushers
Hammer Curls

Time: 1 hour

Rate: 9/10.
Would've given it a solid 10, if it werent for the fact I didnt hit target reps on skull crushers since my break was really short, since I was in a rush.
Normal weight for DB Bench finally = Normal! after being frustrated last week for not getting anywhere near my target reps, I was relieved I could get 3x10 today

Diet:
Macros:
Carbs: 400g
Protein: 200g
Fat: 75g

All things on mark

Food Porn (incase youre wondering, thats my home cooked chicken stir fry, quinoa (I know an epic recipe for this) and some left over chicken skewers

[AdamNW]

Day 7
Workout: Deadlift Focus
Deadlift 110kg x 3, 125kg x 3, 140 x 3+ (Hit 7...)
Leg Press
Leg Curl
Standing Calf Raises
Ab Work

Time: 1 hour 10 minutes

Rating: 8/10
Deadlifts were great! I was hoping to hit 8+ but I got 7, still happy though! I know I went as far as I could So overall, great workout!

Diet:
Protein: 200g
Carbs: 410g (went out to dinner at a really nice restaurant, so I had a bit extra )
Fat: 70g

Food Porn


^i know i promised to stop posting as much seafood as it basically covers my whole thread, but those were just too good!
and so here is a picture of some amazing chicken

[TheNaturalEdge]

Drooling over food.
Keep training hard bro!

[AdamNW]

Drooling over food.
Keep training hard bro!

I will as long as you do bro!
glad to see youre in a happy mood again! haha
and my food is just trying to keep up with yours! thanks bro, ill train with/see you soon

[jiveinhere]

140kg x 7 at 14.... my mind is full of fuk.

doingitright.jpg

[AdamNW]

140kg x 7 at 14.... my mind is full of fuk.

doingitright.jpg

thanks heaps bro, I'm hoping for more soon though!
thanks again for everything !

[AdamNW]

Day 8
Workout: Bench Press Focus Day
Bench Press 60 x 3, 65 x 3, 75 x 3+ (Hit 8!)
Dumbbell OHP
DB Row
DB Shrugs
Skull Crushers
Hammer Curls

Time: 1 hour 20 Minutes (Took my time recovering for bench press haha)

Rating: My first 10/10!
Everything went as well as I could've hoped!

Diet:
Had Basket Ball today, so went a bit higher carbs again
Carbs: 420g
Protein: 210g
Fat: 75g

Food Pics!: Just a chicken cacciatore today, not too special, but damn good!


Side Note Pumped/Nervous for tomorrows heavy squat session! Last time I tried 105kg, I nearly passed out getting the 4th rep... still PUMPED AS FUK though

[AdamNW]

Day 9
Workout: Squat Focus
Squat 80kg x 3, 90kg x 3, 105kg x 3+ (Hit 6...)
Stiff Legged Deadlifts
Leg Extension
Standing Calf Raise
Ab Work

Time: 1 hour 10 Minutes

Rating: 8/10
I was really hoping for the 7th rep... but when I went down, there was no way I was getting back up... so I guess i should be happy I did my all

Diet: (my 'eat what I want day'!)
Carbs: approx. 500g
Protein: 185g
Fat: 40g
(These are all guesses because I just eyeballed everything... haha)

I decided to move the side notes ABOVE the food porn so you would actually notice it
Side Notes: 1RM WEEK THIS WEEK! so psyched!

Food Porn (First one is Kangaroo + Spinach + potato mash)

[AdamNW]

DAY 10, 11, 12
Im so sorry for not updating over the past few days! ive had alot of friends in hospital and ive feel spending my life outside the gym there! so irritating but its over now
so, onto business.
OHP FOCUS
OHP: 40 x 5, 45 x 3, 50 x 1+ (hit 6... irritated)
Wide Grip Pull Ups
Dumbbell Bench
Lateral Raises
Skull Crushers
Hammer Curls

Rate: 6/10
Since Ive been at the hospital, ive had to train at a nearby Fitness First, dont know why but it was too different for my liking. I wanted to hit 7+! but i guess ill have to settle...

Diet:
Carbs: 400g
Protein: 210g
Fat: 80g

Ive had to prepare EVERY one of meals in the morning since my days are spent busy... rather irritating.
sorry for no food porn.. ive had nothing that looks even remotely good :/ ill get back on it asap!

[AdamNW]

Deadlift Focus
Deadlift 120kg x 5, 130kg x 3, 150kg x 1+ (3. fuk.)
Leg Press
Leg Curl
Stand Calf Raise
Ab Work

Rate: 5/10
FFFFFUUUUUUUUUUUUUUUUdge.
I wanted 5!
why does this happen on 1+ week? dammit. oh well... couldve been worse i guess

Diet:
Carbs: 425g
Protein: 195g
Fat: 70g
Higher carbs because I wanted to go well on deadlifts... so much for that haha.

[AdamNW]

Bench Focus
Bench 70kg x 5, 75kg x 3, 80kg x 1+ (Got 5)
Dumbbell OHP
Dumbbell Row
Shrugs
Skull Crushers
Hammer Curls

Rate: 8.5/10
I wanted to get 6, but I know inside I couldnt of pushed any harder, so I cant complain im finally happy again

Diet:
Carbs: 400g
Protein: 200g
Fat: 75g

Food Porn:
Shall be updated with some soon!

[jiveinhere]

Keep plugging away man!! We'll have a chat about the weights youre working with tomorrow, but personally I think youre gonna be fine. You better smash squats!!