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

[AdamNW]

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!!

Rest assured, it will be done.
i still want payback for my deadlift so squats are gonna be fun
keep at it too man! as if youd do anything else though

[AdamNW]

Day 13
Workout:Squat Focus
Squat: 90 x 5, 100 x 3, 110 x 1+ (Hit 5 motherfukers!)
SLDs
Leg Extension
Standing Calf Raise
Ab Work

Rate: 10+/10!
Fuking epic! To be honest, I actually failed on my 2nd rep at 100kg for reasons I'm still not too sure of... I then hit beast mode. Went crazy on squats and hit 5! something I didn't expect for a while! I was rather happy with this lol

Time: 1 hour 10 minutes, once again took my time resting up.

Diet:
Carbs: 510g
Protein: 195g
Fat: 45g

Food Pics Brahs:

[AdamNW]

Days 14 & 15
Day 14 Workout: OHP Focus
OHP: 37.5kg x 5, 42.5kg x 5, 47.5kg x 5+ (Got 10 )
Wide Grip Pullups
Dumbbell Bench
Lateral Raises Skull Crushers
Seated Hammer Curls
Rate: 8/10
Pretty happy with getting that's a 2 rep increase since the last time i used this weight which is good, still would've been happier with another rep or 2.
Really happy with how pullups are going. My lats absolutely sucked donkey shiit. A year ago I couldn't do more than 1 with a closer grip... now im at 10 with a wide grip which is really good to see. that a 6 rep improvement from when i started this program.

Diet:
Carbs: 400g
Protein: 200g
Fat: 75g
I seem to be gaining pretty well on these macros, so things are still looking up

Day 15 Workout: Deadlift Focus
Deadlift: 100kg x 5, 115 x 5, 130 x 5+ (Hit 16!)
Leg Press
Leg Curl
Standing Calf Raise
Ab Work

Rate: 9.5/10
Pretty wrapped about the deads! I got 12 last time i did this weight, so a 4 rep increase is something im quite happy about . The weights for deadlifts haven't been upped this week, probably last weeks 1+ didn't go so well. I promise I'm gonna make up for that one

Diet:
Carbs: 410g
Protein: 200g
Fat: 75g

Side Notes:
Sorry for the short lapse of food porn, I've been so busy recently. I'll make it up with some good shiet dont worry .
Another thing, I plan to update every Thursday and Sunday only for at least the next few weeks as I have a couple of exams and heaps of assignments coming up.
Sorry for this, but I'll do what I can

Food Porn:

[AdamNW]

First of all, I'd like to apologize for not having update for a whole week... Ive had 6 assignments due within a week and a half and ive been non stop doing that shiet. Im all done with that though so im hoping this will be the last time that happens for a while sorry once again guys !
Days 16, 17, 18 & 19
Day 16 Workout: Bench Press Focus
Bench Press 57.5kg x 5, 67.5kg x 5, 72.5kg x 5+ (13 )
DB OHP
DB Rows
DB Shrugs
Skullcrushers
Hammer Curls

Rate: 9/10
Pretty happy with 13! given I got 12 last time with less weight. Shrugs have also come along way, my traps were a weaker point too, and im glad to see them getting a bit stronger

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

Day 17 Workout: Squat Focus
Squat 77.5kg x 5, 87.5kg x 5, 97.5kg x 5+ (Hit 12)
Stiff Legged Deadlifts
Leg Extension
Calf Raises
Ab Work

Rate: 8.5/10
Not too shabby, kinda wanted more on squats, but I couldn't go further so oh well.. I seem to say this every week so maybe I should stop focusing on it as much :P

Diet:
Carbs: 515g
Protein: 185g
Fat: 30g

Day 18 Workout: OHP Focus
OHP 40kg x 3, 45kg x 3, 50kg x 3+(Hit 9)
Pullups to failure
DB Bench
Lateral Raises
Skullcrushers
Hammer Curls

Rate: 10/10
Felt good! Piece of cake! OHP increased by 3 reps since my 1+ day! Hammer curls & Skullcrushers increases in weight used to without too much difficulty so im pretty happy with that

Side Notes:
Cardio added into the program! 20 minutes running twice a week. Macros staying the same, so hopefully it wont affect weight gain too much

Diet:
Carbs: 400g
Protein: 200g
Fat: 75g
No changes, all proceeding well.

Day 19 Workout: Deadlift Focus
Deadlift 105kg x 3, 115kg x 3, 140kg x 3+ (9)
Leg Press
Leg Curl
Calf Raise
Ab Work

Rate: 8/10.
Ive definitely improved since last time, but I was still kinda hoping for a bit more... oh well. I did what I could

Diet:
Carbs: 400g
Protein: 200g
Fat: 85g... ( I love pb too much... haha)

Now finally... Food Porn!!:



^ Damn I love sludge! Best dessert/filler ever!

^ Nachos from last weeks IIFYM Day! mmmmm....

[AdamNW]

Day 20 & Day 21
Day 20 Workout: Bench Press Focus
Bench Press 62.5kg x 3, 67.5kg x 3, 77.5kg x 3+ (9..solid)
Dumbbell OHP
DB Rows
DB Shrugs
Skullcrushers
Hammer Curls

Rate: 8.5/10
Pretty happy with 9. It was a long day since I had a school event to go to, plus I had a cold starting to come on..
Its still an extra rep from last time with more weight

Diet:
Carbs: 420g
Protein: 200g
Fat: 80g

Day 21 Workout: Squat Focus
Squat: 82.5kg x 3, 92.5kg x 3, 110kg x 3+ (8!)
SLDL
Leg Extension
Calf Raises (love these)
Ab Work
Rate: 11/10
Coning up to it, I was hesitant about 110 since Im still feeling a cold coming on, but hey i went at it all out!
8 reps.. im not sure i couldve gotten 9 if i was feeling better but by the 8th rep my feet were numb and legs shaking so im too sure i couldve handled it!
im happy i went 100%.

Diet:
To be updated with dat food porn at the end of the day when I know

[AdamNW]

Day 22 Workout

I'd like to start off by saying, I've had a really frustrating day. I was told by my ex rowing coach that I would be stronger, especially in the legs if I kept doing rowing and I've made a mistake (I out lift all the rowers by alot, despite being a year younger than them), a kid ran into me at school at school, fell over and broke his wrist AND I GOT BLAMED FOR IT. And to top it off, my ipod ran out of battery before gym, so I had to listen to ****gy music on my phone. (I know how petty that sounds, but it was really frustrating after the other 2 lol)

Workout: OHP Focus
OHP 40kg x 5, 47.5kg x 3, 52.5kg x1+ (10 BITCHES. [I love being agro])
Pull Ups
DB Bench
Lateral Raises
Skull Crushers
Hammer Curls

Rate: 10/10.
DAFUQ HAPPENED HERE?! 1 more rep that 3+ week with more weight? fuk yeah.

Diet:
Carbs: 400g
Protein: 200g
Fat: 80g

Food Porn: (Making up for the last update, because it wont let me edit it now)

[AdamNW]

Day 23 & 24
Day 23 Workout: Deadlift Focus
Deadlift: 130kg x 5, 140kg x 3, 150kg x1+(6)
Leg Press
Leg Curl
Calf Raise
Ab Work

Rate: 9/10
Pretty happy with 6. It's a 3 rep increase from the last time I used 150, so that's a good sign nothing much more to say really...

Diet:
Carbs: 425g
Protein: 200g
Fat: 75g

Day 24 Workout: Bench Press Focus
Bench Press: 72.5kg x 5, 77.5kg x 3, 82.5kg x 1+(7)
DB OHP
DB Row
DB Shrug
Skullcrushers
Hammer Curls

Rate: 9.5/10
Was really happy with 7 that's a 2.5kg increase with a 2 rep increase as well. Always a good sign Kinda annoyed though, I got to 7 reps then racked the weight, just because I was pretty gone.. but I feel like I shouldv'e gone for the 8th rep :/ never know what you could do. But accessory lifts are increasing steadily as well

Diet:
Carbs: 410g
Protein: 200g
Fat: 80g

[i]Side Notes:[/b] Quite a few guys in my year are now getting into lifting and 'aesthetics' (fukcin Zyzz). Don't think any of them are interested in competing so far, but you never know. I'm on top of all of them but now I feel like I really need to lift my game to stay there

Dat Food Porn Sorry not too much of it this week.. Haven't had anything great that has made me think of taking a photo... but don't worry... you can count on me to make up for it

[noodlesfromhell]

In because of food porn

[AdamNW]

In because of food porn

seems to attract some attention... hahaha
nah cheers bro support is support haha

[TheNaturalEdge]

wtf those Nachos.

[AdamNW]

Day 25
Workout: Squat Focus
Squat: 95kg x 5, 105kg x 3, 115kg x 1+(5)
SLDLs
Leg Extension
Standing Calf Raise

Rate: 8/10
Pretty happy with 5, it's exactly what I wanted. But I'm kind of dissappointed I missed out on the 6th rep... But oh well.

Diet:
Carbs: 505g
Protein: 205g
Fat: 35g

Quotes

wtf those Nachos.

HAHAHAHAHAHAHAHAHA OH LAWD.
where do you get this shiet?! this is great. I'll be seeing you tomorrow my man

Food Porn

[AdamNW]

Day 26 & 27
Day 26 Workout: OHP Focus
OHP 40kg x 5, 45kg x 5, 50kg x 5+(12)
Pull Ups
DB Bench
Lateral Raises
DB French Press
Hammer Curls

Rate: 9/10
Happy with this I wanted a minimum of 12 since I got 10 with 52.5kg last week. I was really tired though, so maybe could've done better.

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

Day 27 Workout: Deadlift Focus
Deadlift 105kg x 5, 120kg x 5, 135kg x 5+ (12)
Leg Press
Leg Curl
Calf Raise

Rate: 8/10
Not too sure what to think of this... I'm kinda of irritated I didn't get close to my 16 I did with 130, but 12 is still higher than necessary for 5+ week... Plus my head just wasn't in it today... I'm thinking of starting a pre-workout soon to help with focus.

Diet:
Carbs: 420g
Protien: 200g
Fat: 75g

Side Notes: Really feeling the need for some lower volume training... Still need to get used to this training though... 16 on a 5+ week and 6 on a 1+ week is downright weird hahahaha. Oh well, we'll go with the flow.

Food Porn

[AdamNW]

Day 28 & 29
Day 28 Workout: Bench Focus
Bench 65kg x 5, 70kg x 5, 75kg x 5+ (12)
DB OHP
T-Bar Rows
Lateral Raise
French Press
Hammer Curls

Rate: 8/10
Oh how it shouldve been 13... haha. on the 12 rep I kinda lost a bit of control of the weight so I had to get it back into line :/ oh well. I still went all out so no harm done.

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

Day 29 Workout: Squat Focus
Squat 82.5kg x 5, 92.5kg x 5, 102.5kg x 5+(18...lol)
SLDLs
Leg Extension
Calf Raise

Rate: 9/10
FUKCIN lower back haha... I swear i couldve hit 20+ if it were completely dependant on the legs haha.

Diet:
Carbs: 505g
Protein: 200g
Fat: 30g

Food Porn:

[AdamNW]

Day 30 & 31
Day 30 Workout: OHP Focus
OHP 45kg x 3, 50 kg x 3, 55kg x 3+ (8)
Pull Ups
DB Bench
Lateral Raise
French Press
Hammer Curls

Rate: 9/10
solid... Was pretty happy with 8. Was meant to be lower volume though, oh well, it means I did better

Diet: (Last time im gonna update this, as nothings changing haha)
Carbs: 420g
Protein: 200g
Fat: 80g

Day 31 Workout: Deadlift Focus
Deadlift: 110kg x 3, 130kg x 3, 145kg x 3+ (9)
Leg Press
Leg Curl
Calf Raise
Ab Work

Rate: 9/10
was really happy with this! i was hoping 7 and I pull 9

Food Porn

[AdamNW]

Days 32, 33 & 34
So sorry for the late updates, I've had a major project due today, but now that that's done and I'm holidays! so ive got plenty of time now

Day 32 Workout:Bench Press Focus
Bench Press 65kg x 3, 75kg x 3, 82.5kg x 3+ (8)
DB OHP
T-Bar Rows
Lateral Raise (Think I might go back to shrugs, traps lacking a bit)
French Press
Hammer Curls

Rate: 8/10
Kinda hoping for 9, but still a 1 rep increase from last time still happy with it haha.

Day 33 Workout: Squat Focus
Squat 105kg x 3, 110kg x 3, 115kg x 3+ (10)
SLDLs
Leg Extension
Calf Raise
Ab Work

Rate: 9.5/10
Really happy with 10 ! had a bit too much of a lean forward on the final 2 reps or so, but nothing major and was really happy!

Day 34 Workout: OHP Focus
OHP: 50kg x 5, 55kg x 3, 60kg x 1+ (5)
Pull ups
DB Bench
Lateral Raise
French Press
Hammer Curls

Rate: 8/10
Wanted 6 to prove I upped myself by 10kg since my first 1+ week on this program :/ oh well 5s still pree good

Fooooood

[AdamNW]

Days 35, 36 & 37
Day 35 Workout: Deadlift Focus
Deadlift 115kg x 5, 140kg x 3, 155kg x 1+ (5)
Leg Press
Leg Curl
Calf Raise
Ab Work

Shiitty with this. I had the gym owner come up like next to me and comment on how hard I was going... ON MY 5TH REP. who the fuq comes up to someone in the middle of a set? bah I lost focus and couldn't do anything more, even though the 5th rep was good and probably could've nailed the 6th.

Day 36 Workout: Bench Focus
Bench: 75kg x 5, 80kg x 3, 87.5kg x 1+ (4)
DB Rows
DB Shrugs
DB OHP
French Press
Hammer Curls

Once again, shiitty with this. First session in a new gym since my 1st 1+ week which went down just as well as this.. I know this would've been 5+ if i was at my own gym.

Day 37 Workout: Squat Focus
Squat: 100kg x 5, 112.5kg x 3, 120kg x 1+ (4)
SLDLs
Leg Extensions
Calf Raises

So. fukcing. bad. Not me, the gym. I know I sound like I'm making excuses now, but seriously, all 4 came up pretty easy. I was loving the way I was going. On the 5th rep though I felt like I lost balance (could've been the fact the gym used a 10kg bar rather than an olympic), but I leaned forward way too far on the last rep and had to drop it.
bah.
Time for a deload

Food Porn (Hopefully makes me feel better :3

this one's for Jesse ^

Not exactly porn, but thats how many prawns I went through at my holiday place in a sitting

[AdamNW]

Deload Week
This is just for a week, but it's still frustrating haha. thinking im only going to do these every 3 weeks at most, or when I feel like i need a break.
Will continue with food porn for you brahs



banana bread ^ home baked and so good!

[AdamNW]

Day 38
BIRTHDAY
Workout: OHP Focus
OHP 42.5kg x 5, 47.5kg x 5, 52.5kg x 5+ (14)
Pullups
DB Bench
Lateral Raises
Tricep Extension (Elbow in pain, swapped to these instead of French Press)
Hammer Curls

Happy with 14, felt like I could've gotten more but couldnt move the damn bar so I guess not.

and okay so, I still feel like volume is too high. thinking im gonna drop it even further. never gotten 14 on OHP before. Ill see how i go with the rest of my lifts but im definitely gonna have to up weight for OHP.

Pornographical images of my foooooood

[AdamNW]

Day 39
Workout: Deadlift Focus
Deadlift: 120kg x 5, 130kg x 5, 145kg x 5+ (16!)
Leg Press
Leg Curl
Calf Raise
Ab Work

WOW. Too good haha. Was really hoping for 10-12. when i got 16 my mind was BLOWN. so happy with this aha.
Thing is though, I was also looking to drop volume this week, meaning I shouldve gotten 8-10, but I didnt wanna increase deadlift by more than 10kg since last time. Looks like I might have to though... haha.
The wonders that deloads can do!

Food Porn

[AdamNW]

This is gonna be a short update because im suffering from slight depression about this shiity piece of shiit workout.
Day 40 Workout: Squat Focus
Squat 90kg x 5, 100kg x 5, 110kg x 5+ (11. omfg.)
SLDLs
Leg Extension
Calf Raises

fuk fuk fuk. This was ridiculous.
After hitting 10 with 115kg last 3+ week i was expecting like 15.
bah.
i need payback.
i will fuking get payback.
FUUUARK!

[AdamNW]

forgot to add the Bench day !
which was the actual day 40 workout making Squat day day 41.
Day 40 Workout: Bench Focus
Bench: 70kg x 5, 75 kg x 5, 82.5kg x 5+ (11)
DB OHP
T-Bar Rows
DB Shrugs
Tricep Extension
Hammer Curls

Happy with 11! Kinda wanted 12, and then next cycle i plan to drop volume again (hopefully successfully this time aha)

Day 42 Workout: OHP Focus
OHP 50kg x 3, 55kg x 3, 60kg x 3+ (8)
Pull Ups
DB Bench
Rear Delt Flies
Tricep Extension
Hammer Curls

Really happy with 8 ! i was aiming for 7 and to get 8 felt really good really though I was gonna get 9 on the last rep but it didnt happer :/ oh well. still good !

Eats

[AdamNW]

Day 43 Workout: Deadlift Focus
Deadlift: 130kg x 3, 140kg x 3, 155kg x 3+ (9)
Leg Press
Leg Curl
Calf Raise

Woo! Really happy with 9 was aiming for 7-8 so 9 is great

Food

[AdamNW]

Day 44 Workout: Bench Focus
Bench 75kg x 3, 80kg x 3, 87.5kg x 3+ (6)
DB OHP
T-Bar Rows
DB Shrugs
Tricep Extension
Hammer Curls

annoyed about this one. should've been 7-8. definitely 7, but focus just wasnt there today and my head hasnt been in it all week. bah i need to get my shiit in order. a pretty hot female 'friend' was there constantly bothering me the whole time which frustrated me too. uck this. my heads in it for next week.

Day 45 Workout: Squat Focus
Squat 97.5kg x 3, 110kg x 3, 120kg x 3+ (8:/)
SLDLs
Leg Extension
Calf Raise

hmmm... I wanted a minimum of 7 on this one so I guess I should be happy, but I had a couple of problems: A. my head still wasnt quite there, but I can attribute this to a lack of an ipod which always takes something away :/ and B. my hamstrings suddenly tightened up after stretching them all week :/ meaning depth wasnt QUITE there on the 5-7th rep. Was still at parallel at least, but it didnt have the same feel haha.
still, im happy.
AND on a positive note, FILEX TOMORROW !
time to meet some heroes

Eats

[AdamNW]

FILEX
So it was the fitness expo yesterday and I got to meet some heroes! here are some pics

Ronnie fuarking Coleman.

Roelly Winkaar

Dorian Yates!

Flex Lewis ^ <3

[AdamNW]

Onto Business!
Day 46 Workout: OHP Focus
OHP 55kg x 5, 60kg x 3, 65kg x 1+ (5)
Pull Ups
DB Bench (Failed this today aha)
Rear Delt Flies
Tri Extension
Hammer Curls

hmm... 5 is what I wanted again but it feels like it shouldve been 6. If i cant get my focus back in im gonna have to find an hour to myself and just kick the shiit out of me till i find it. still, I got what I wanted and i didnt seem to be able to go further, it just didnt feel right.

[AdamNW]

Day 47 Workout: Deadlift Focus
Deadlift: 140kg x 5, 150kg x 3, 165kg x 1+ (5)
Leg Press
Leg Curl
Calf Raise
Ab Work

5 seems to be the go for whenever I do 1+ week haha. Happy with 5 though
What I think Im going to do though is continue to add 10kg to my deadlift (not for squat because that seems to be progressing slower), and 5kg to OHP & Bench until volume gets too low, but from what Ive done ive been progressing at a fine rate anyway so ill give it a shot. Cant wait to be pulling my 4 plates and benching 2!

ill try to get some food porn up in here soon for you brahs

[AdamNW]

Day 48 Workout: Bench Focus
Bench Press 77.5kg x 5, 85kg x 3, 92.5kg x 1+ (4(.5))
DB OHP
T-Bar Rows
DB Shrugs
Tri Extension
Hammer Curls

holy uck you have no idea how close i was to lockout on this. I think i stayed it the same spot trying to hit lockout for a good 3 secs.. my spotter can confirm. upset that i didnt hit that last rep but im definitely happy with 4

[AdamNW]

Day 49 Workout: Squat Focus
Squat: 105kg x 5, 115kg x 3, 125kg x 1+ (4)
Leg Curl Standing (Will explain why...)
Leg Extension
Calf Raise

school forced me to do rugby training yesterday, although i refused to do the sport theyve been pressuring me and my parents to get me to try it, so i was forced to give it ONE morning training session. what happened? I injured lower right hand side of my back. fuk.
Couldnt do SLDLs, but i dont feel it affected squat too much, maybe one rep or so because i took it too cautious to make sure i dont injure it further.
oh well, still gotta progress !

[AdamNW]

Day 50 Workout: OHP Focus
OHP 50kg x 5, 55kg x 5, 60kg x 5+(9)
Pull Ups
DB Bench
Rear Delt Flies
Tri Extension
Hammer Curls

dang, only 1 rep increase from 2 weeks ago. not too disappointed with this, but at the same time i was still cold coming into the big set. I already did like 7 lighter warm up sets, but the cold weather just took away some aggression and heat :/
oh well, still an improvement.

n00dz
finally a new picture. I took these yesterday on my off day, mainly because I was bored and i needed a new one.




eats

[TheNaturalEdge]

wtf your looking jack3d.
Keep at it brother!