DanSB's workout log

[DanSB]

Hi, Im Dan a 21 year old sport science student from Blackpool, England.
Im starting this log purely to help track my progress e.g. lifts, weight, diet, mood, and whatever else I wonna throw in there.

My goals are to compete as a bodybuilder before the end of 2013. Possibly along the way (if my lifts improve) enter a local powerlifting event.. just for the experience. Been training 3 years and am fully dedicated to lifting weights and daily clean eating. Will be taking some vids during training (of pb's etc) and will post pics/ vids of training or whatever when i can (when i can borrow a camera which will be in advance of sessions attempting pb's e.g. 1 rep max's etc.)

weight 196 bf% 11
Current lifts in lbs are -
Squat - 385x2
Deadlift - 396x2
Bench - 220x5 (my real weak point, will be aiming to improve)

Over the next 12 weeks (maybe a little longer) I am bulking, however im not going over the top with kcals and am trying to keep gains as solid as possible

Current split is -
Monday - Chest/ Biceps pm. Cardio
Tuesday - Legs
Wednesday - Cardio/ abs
Thursday - Shoulders/ Triceps
Friday - Back/ abs
Saturday - Cardio
Sunday - Rest

I will begin logging from tomorrow and will post up diet and workouts etc. at the end of each day..

If anyone ends up poping in here please dont hold back from giving advice, sharing experience and having all round banter.

S'AVIIIIIIIIIIT!!!!!!

[DanSB]

Due to abit of man flue overnight and this morning i decided that im going to take a rest day today and hit legs tomorrow. No point in training when you cant put in 200% so hopefully i'll of recovered fully by tomorrow.
Even though ive totally no appetite ive already forced down - 6 whole eggs cooked in 1tbs olive oil, 60g oats made with 100ml semi-skimmed milk, 1 banana..

It kills me when Im too ill to train.. i used to force a workout and train anyway when ill but obviously you should listen to your body, rest, and recouperate.

[DanSB]

had a look into the 5-3-1 method that ive seen in a few logs..
im going to incorporate this method into my training with my compound lifts but keeping my current split

[DanSB]

although my body has been left abit achy from the cold ive had im feeling better in myself and will be back in the gym tomorrow. depending how i feel in the morning i may be training shoulders/ triceps and hitting legs thursday.. if i feel 100% then ill hit legs. Diets been pretty poor today...
Meal 1- 6 whole eggs, 1tbs olive oil, 60g oats with 100ml milk(topped up with water), banana
2- 100g oats (never do this but just felt as though i couldnt stomach anything else), 200ml milk, 300g chicken
3- 410g beans (whole tin) (another rare food as i usually avoid sodium in by diet as much as possible ans this container.. too much), 150g chicken
4- 130g tuna, 100g spaghetti(wholemeal), 1tbs olive oil, 100g broccoli
5- 4 whole eggs, 1tbs olive oil, 1 piece toast(wholemeal)

so far around 3300kcals.. will be having 100g chicken breast 30g natty pb bringin me to around 3550-3600kcals for the day which is what im aiming for at this early stage back bulking..

[DanSB]

OK. hit legs this morning a relitively low intensity workout compared with whats usually done..
went like this..
10min cardio warm up - fast walk on treadmill

Squats (started the 5-3-1 - 75%-80%-85%) - 3 warm up sets.
working
275x5
297x5
314x8(felt relitively easy but was training alone today so didnt want to push too close to failure)

Leg press - 2 warm up sets.
working
573x15
617x12
661x10

Leg extension - 1 warm up 70x20
working
250x10
250x10
250x10

Leg curls - warm up 70x15 - slow and controlled squeezing emphasising the negatives of each rep.
working
175x10
175x10
115x30

Legs = not the best session today compared with my usual workouts.. i put this down to not been at full health.. although post workout i felt great.

Calves -
seated calve raises - 1 warm up set.
working rest-pauses 10 seconds rest between sets to failure, 1 minute rest before beginning second set of rest-pauses.
4xrest-pause sets (10 secs rest) with 110lbs - reps = 15, 10, 7, 5
1 min rest
4xrest-pause sets (10 secs rest) with 77lbs - reps = 20, 14, 8 7
1 min rest
3xrest-pause sets (10 secs rest) with 55lbs - reps = 20, 12, 5

calves = fried.

I do seated calve exercises with legs and standing raises on smith/ or on leg press after back on friday.. I split them up as I really like to hit calves with intensity (hence the rest pause sets) as i feel this works best for me. this means that hitting the two different movements in one workout after training another body part just isnt realistic..

overall an ok workout. feel as though it helped me sweat out the rest of my cold and im not feeling good to go for tomorrows assault on shoulders/ tri's! ...... will post diet tonight.

[DanSB]

Diet for today -

Meals -
1 - 6 whole eggs, 2tbs evoo, 100g oats, 1 banana
2 - 200g chicken, 60g rice, 50g broccoli, 1 piece toast, 1tbs evoo
3 - 200g chicken, 60g rice, 50g broccoli, 1 piece toast, 1tbs evoo
4 - 130g tuna, 60g rice, 50g broccoli
5 - 4 whole eggs, 1tbs evoo
6 - 100g chicken, 100ml milk
additional 100cals added for orange cordial drinks throughout the day and milk in coffee's
3600kcal

feeling 100% again and cannot wait to hit the gym in the morning

[DanSB]

Had a good workout today.. warm up - 15-20 min fast walk to gym. 2 warm up sets with light weight before each exercise.

Seated military press on smith (usually do standing but all barbells were been used.. for this reason i had to adapt the 5-3-1 abit.. just did the 3 sets of 5 reps the first 2 light, moderate and the final set heavy)
working -
154x5
176x5
181x5

Dumbbell side raises
working -
44'sx10
44'sx10 - 26'sx6 (drop set)
44'sx10 - 26'sx6 (drop set)

Skullcrushers
working -
44x12
88x12
99x10
104x8(could have forced out another 1-2 but no training partner this week to spot roll on next week!)

Close grip bench press (first time back doing these in over a year so weights wernt great but they'll come back)
working -
165x10
165x8
165x8
132x9
I will point out that i do these will immaculate form and concentrated positive and negative movement.

Parralel dips (leaning more upright than would for chest) -
bodweight x 10,10,10
(Slow and controlled movement)

Pump up circuit -
Twin bench dips, 30 reps
Db side raises 10's, 30 reps
Rope pushdowns, 20 reps
Db front raises, 20 reps
Repeat x3

Would usually add front raises for shoulders but as i was doing close grip bench i didnt want to fatigue them before hand, which would have caused more strain on the anterior delt and less on the triceps, and i want to bring up my tri's more than my shoulders at this moment in time.. I will be doing rear delts will back tomorrow.

Im using my phone to convert my weights from kg to lbs and am not including the .849 or whatever is the exact conversion. instead im rounding it down to the whole number e.g. 40kg = 88.1836lbs but im putting it down as 88lbs.. im new to the lbs measurement with weights so bare with me.

[DanSB]

Meals -
1 - 6 whole eggs, 2tbs evoo, 100g oats, 1 banana
2 - 200g chicken, 60g rice, 50g broccoli, 1 banana, 1tbs evoo
3 - 200g chicken, 60g rice, 50g broccoli, 1 piece toast, 100g natty yogurt
4 - 130g tuna, 60g rice, 50g broccoli
5 - 4 whole eggs, 1tbs evoo
6 - 100g chicken, 100ml milk
additional 100cals added for orange cordial drinks throughout the day and milk in coffee's
3600kcal

Will start putting the macro breakdown of all my foods down as of tomorrow also.. too tired to bother right now

This diet is really working for me at the moment and i am gaining, strength seems to be improving, im looking bigger and am not gaining fat. since i last weighed myself im sure ive put on a few lbs.. although as i was in a cyclic keto diet it may be the adding back of carbs into the daily diet thats causing more water to be held in the muscle therefore weight increase.. I'll weigh in in the morning after breakfast but before beginning my workout as usual.

[DanSB]

Trained back this morning.. was an ok workout but again as with the rest of this week wasnt the best.. been at different gym today didnt help with a group of chavs stood around the place talking about there fights on saturday night... idiots.
wide chins (very wide grip) -
bodyweight x8
bodyweight x8
bodyweight x8

Light deadlifts not going to failure -
working -
330x5
330x5
330x5
easy but this weeks turned out to be more of a deload week from my usual training so roll on next week back at bulldogs gym with my training partner hitting it hard.

Barbell rows - not to failure - all controlled with squeeze at top of movement
working -
176x10
220x10
220x10
176x8
176x8
176x6

Machine rows wide grip -
working -
165x15
209x10
209x10
165x30

Cable rows V-attachment -
working -
200x30
244x25
244x25
244x25
244x20
200x20
200x20

conclusion = went lighter than usual but still finished with my back feeling fried. Those volume of the cable rows finished me off and also gave me an awesome pump in both back and biceps..

[DanSB]

Todays diet -
6 whole eggs, 2tbs evoo, 100g oats, 1 banana, 1 pint of milk
200g chicken, 60g rice, 1 tbs evoo, 60g broccoli, 1 piece bread
200g chicken, 60g rice, 1 tbs evoo, 60g broccoli, 1 piece bread
130g tuna, 60g rice, 60g broccoli
4 whole eggs, 200g beans
100g chicken, 100g beans, 1 pint of milk
additional drinks, juice etc.

4000kcal - i always eat a higher amount of kcals on friday, lower amount on saturday then have a designated hour cheat window on sunday between 12-1.. just to familiarise anyone who views this journal with my habbits...

plan on doing some fasted cardio in the morning then go food shopping!

[DanSB]

No exercise this weekend, not even cardio had a lot of work to do.

Am really looking forward to Chest/ Biceps at my favourite gym tomorrow bulldogs with my training partner.
Really gonna kill it! throwing flat bench back into my routine after 6 weeks of only dumbbell press so should be interesting to start again and build up strength on the bench using this 5-3-1 method. will be doing some flat dead press also in the rack with rails set around 1 inch above my chest.

[DanSB]

Will be incorporating a few cardio sessions post workout this week.. will most likely be rowing or running

[DanSB]

Had a great workout today! pump was awesome and just felt 100% intense!

Decline bench - warm ups barx15 132x10 176x8
Working -
220x5
198x5
198x5

Incline bench press - warm ups barx10 60x10
Working -
176x6
132x18
132x14

Flat dumbbell flyes - warm up 22'sx20
Working -
55'sx11
55'sx9

Barbell curls - warm up bar(44lbs)x20
Working -
132x5
110x10 + 3assisted reps, 3 negatives
110x8 + 3assisted reps, 3 negatives
= Biceps FRIED. Very intense!

Overhand barbell curls - warm up 33x12
Working -
77x10
55x10
55x10

One arm dumbbell preacher curls -
Working -
27.5x20
27.5x18
27.5x17
Concentrating on the squeeze and slow movement.

Quick pump up with light weight, high reps on machine chest press and some cable curls.

[DanSB]

I weighed myself this afternoon and weighed in at 14st 4lbs (91.4kg/ 201lbs) weight gain this past week is i believe due to the introduction of carbs back into my diet over the last 2 weeks coming out of a 10 week cyclic keto diet.

Diet today has been -
Meal
1- 6 whole eggs, 1 tbs olive oil, 100g oats, 1 banana
2- 100g chicken, 1 banana (pre workout)
3- 60g protein shake (1.5 scoops maximuscle - cyclone)
4- 200g chicken, 60g rice, 60g broccoli
5- 200g chicken, 60g rice, 60g broccoli
6- 130g tuna, 4 whole eggs, 2 pieces wholemeal bread
7- 60g protein shake (1.5 scoops maximuscle - cyclone)
milk in coffees and a few juice drinks = additional 250kcals
Total kcals = 3380
will start posting macro breakdown of everything as of tomorrow, or later tonight if i feel up to it.

[DanSB]

Had a good legs workout today - warm up - 10 minute fast walk done on treadmill

Squats - warm ups 132x10 220x10
Working -
308x8
352x2
352x2
308x5

Leg press - warm ups - 374x20
Working -
374x40 with 2 rest-pauses of 10 seconds
374x40 with 3 rest-pauses of 10 seconds

Leg extensions (super-set) Dumbbell stiff legged deadlifts - warm up - Leg ext 85x25
Working -
250x11 +3 assisted reps, 3 negatives -- 55'sx15
250x8 +3 assisted reps, 3 negatives -- 55'sx15
85x40 2 rest-pauses 10 seconds -- 55'sx15

This was an intense workout, enjoyed it.. definitely felt stimulated for growth!

I left out additional hamstring and calve work today as I have a rugby match tomorrow and those areas need to have atleast recovered a little allowing me to run around for 80 minutes lol. Will add calve and hamstring work in on fridays back workout.

Diet today -

Meal
1- 6 whole eggs, 1 tbs olive oil, 100g oats, 1 banana
2- 60g shake (maximuscle - cyclone), 1 banana (pre workout)
3- 200g chicken, 60g rice, 60g broccoli, 1 oat biscuit (post workout)
4- 200g chicken, 60g rice, 60g broccoli
5- 140g chicken
6- 130g tuna, 60g rice, 100g beans, 4 whole eggs, 60g broccoli, 40g shake (maximuscle - cyclone), 1tbs olive oil (making up some calories
7- 60g shake (maximuscle - cyclone) (pre-bed)
additional 130kcals for milk, juice in drinks

total - 3790kcal

[DanSB]

Was a rest day today. Did a 12 minute cooper run as a lab rat for physiology.. cardio's not the same with an altitutde mask amongst 3 other monitors attached to the body as well as regular pricking of my finger for blood testing.. and a group of people around you with clip boards...
still made the most of it even though i wasnt in control of the speed gauge..

Diet today has been -

Meal
1- 6 whole eggs, 120g oats, 2 ts sugar(no bananas in so had to change diet slightly from usual brek)
2- 60g shake (maximuscle - cyclone), 1 banana (i bought some..) (pre workout - cardio)
3- 200g chicken, 60g rice, 60g broccoli, 2 nature valley oat biscuits (post workout)
4- 200g chicken, 60g rice, 60g broccoli, 500ml apple juice
5- 200g chicken, 6 whole eggs, 1tbs olive oil, 100g potato, 60g broccoli, squirt of salad cream(around 2 tbs full)
6- 60g shake (maximuscle - cyclone)
+ additional 150kcal from milk in coffees and a few cordial drinks

3730kcals

I will be putting together a diet over this next weekend and will be consuming 3800kcals a day as from next monday for 2 weeks before increasing again.. thats the plan anyway.

current weight = 14st 3lbs / 200lbs

[DanSB]

No training today been ill.. not happy at missing another days training
Im training biceps tonight at home in around an hour and will be hitting back/shoulders/triceps will be doing 3 exercises of 3 working sets for each.. this is minimum though as i have the free time tomorrow to get everything done properly and the weekend to rest up after.. may well grab my bcaa's and stay there for a few hours haha

[DanSB]

Taking into account that ive had the past 2 days off training and will have 2 days rest after this workout for optimal recovery i have put together this monster for tomorrow afternoon...

WIDE CHINS 3XFAILURE
RACK PULLS WUX3 WK3X5-2
MILITARY PRESS WUX2 WK3X5-3
ONE ARM STANDING DUMBBELL PRESS WUX2 WKX2
DB SIDE RAISES WKX2
DB ROWS WKX2
BAR DIPS WK2X6-8, 1XBW FAILURE
SKULLCRUSHERS WUX1 WK2X8-12
STRAIGHT BAR PUSHDOWNS WK2X6-10

Time to do work.

[DanSB]

Great workout today although my rotator cuff was giving me abit of grief at the end of it.. also I will be logging my weights in here in KG'S from now on as i'm english and the pounds measurements are really confusing me haha!

went like this -

Wide chins -
Working -
Bwx10
Bwx10
Bwx10

There wete a few partial reps on the last set, about 3

Military press (standing barbell, in rack) -
Warm up -
20kg(bar)x10
50kgx10

Working -
60kgx5
65kgx5
67.5kgx3

Rack pulls - to target back and exclude the movement from the floor which for me is mostly legs.
Warm up -
60kgx10
100kgx5
140kgx5
170kgx2
170kgx2

back felt alot stronger than my grip on these.. could have easily got 5 reps on both of the last 2 sets had i been using straps, however i want my grip to improve also so I wont be using straps over the next 8-9 weeks..

Dumbbell rows - an equal number of reps with the same weight was done for each arm
Warm up -
27.5kgx10

Working -
50kgx6
50kgx6

Could have easily done more reps but by this time my rotator cuff was giving me problems

Dumbbell side raises -
Warm up -
10kg'sx20
25kg'sx10
(rotator cuff got painful so lowered weigh and did a few slow sets)
10kg'sx10 with 3 second holds at the top of each rep
10kg'sx10 with 3 second holds at the top of each rep

Parallel bar dips - (from the first rep my rotator cuff was giving me grief, however i powered through it!)
Working -
+10kgx15
+10kgx10
+10kgx10

Chest felt great after this, great pump.

Skullcrushers -
Warm up -
30kgx10

Working -
45kgx10
45kgx10

Would have gone heavier but not training partner today so no spot.

Straight bar pushdowns -
Warm up -
65kgx10

Working -
95kgx7
75kgx12

Behind head U-bar extensions - (Odd numbers are due to the bar weighing 7kg)
Warm up -
27kgx12

Working -
47kgx5 (Could have done a few more but no spot so failure on this exercise isnt real safe)
27kgx20

Standing 1 armed dumbbell shoulder press - L = left arm, R = right arm
Warm up -
L 27.5kgx5 R 27.5kgx5

Working -
L 27.5kgx10 R 27.5kgx10
L 35x4 R 35kgx5

2 sets of 20 reps on machine shoulder press with light weight supersetted with 10kg side raises for 15 reps


OVERALL -
Had a good workout. Felt as though I could have done more reps on a few sets and really pushed myself into failure, however today without a spot this wasnt practical. My rotator cuff is giving me alot of grief at the moment but hopefully the weekend of rest will help and i'll be good for chest/ bi's on monday.

[DanSB]

SORE. yestedays workout definitely did the job.. traps, lats, core, and tri's are very sore.. had a great nights sleep.

Later on today i will be going for a low intensity run along my usual 3 mile route

[hcoyle545]

In on this lad. Looking good, your starting weights are nice and they're only gonna shoot up. Mirin the DB lat raises, I literally can't even shift 10kg clean yet for proper reps. sucks balls but it will come. BTW Keep it in KG format fukk these yanks and their lbs

Subbed this & swing by my log if you get a chance, like yours its oh so ronery.

[kennygreenthumb]

Looking good dan! i can't wait to see your strength gains throughout your bulk. I have a question in regards to your bulk though, why only 12 weeks? You seems to already be pretty big judging by your stats and i have heard that being a natural bodybuilder you need to bulk for much longer than that to see optimal results. If you do not bulk for longer you may only gain a pound or 2, maybe even three of muscle along with fat and when you diet down you will probably lose at least a pound of muscle. If anyone wants to answer this or reply it would be appreciated. maybe i just have the wrong idea

[DanSB]

In on this lad. Looking good, your starting weights are nice and they're only gonna shoot up. Mirin the DB lat raises, I literally can't even shift 10kg clean yet for proper reps. sucks balls but it will come. BTW Keep it in KG format fukk these yanks and their lbs

Subbed this & swing by my log if you get a chance, like yours its oh so ronery.

Nice one buddy! I usually would do more than just the one set with the 25kg db's but had a rotator cuff issue this past week which has been a pain in the arse..
Yeah Ive had to use the converter on my phone to put the lb measurements down.. far too much hasstle!
Will pop in on your journal bro

[DanSB]

Looking good dan! i can't wait to see your strength gains throughout your bulk. I have a question in regards to your bulk though, why only 12 weeks? You seems to already be pretty big judging by your stats and i have heard that being a natural bodybuilder you need to bulk for much longer than that to see optimal results. If you do not bulk for longer you may only gain a pound or 2, maybe even three of muscle along with fat and when you diet down you will probably lose at least a pound of muscle. If anyone wants to answer this or reply it would be appreciated. maybe i just have the wrong idea

Thanks bro. I like cycling my bulks between 12-16 weeks then cut for around 8-10 weeks using a cyclic keto diet.. works well for me so why change it? regardless of what advice is given throughout forums everyones bodies are different and will react better to some things and not others. is 12 weeks bulking isnt enough for you then do 20.. if thats not enough do 30.. you get what im saying.

Do you have a journal buddy?

[DanSB]

Went for an easy 3 mile run tonight, low intensity. Enjoyed it.

This next week I have a rugby game on Wednesday then Im away from Friday to the following monday playing in a 7's tournament. This wont effect my training atall.. Ill be playing Wednesday with killer DOMS from Tuesdays leg workout and playing Saturday and Sunday with DOMS from Fridays back workout...... s'aviiiiiiiiit!

The only thing that will be different is my diet on the Saturday and Sunday as I doubt i'll have much time to pre-prep foods and if i did it on the friday morning Sundays food would surely have gone off in my suitcase by then haha! will be living off tins of tuna, oats, whey protein, nuts, baked beans, wholemeal bread, olive oil, and fruit as bought.. may even have a cheeky beer Sunday night after the tournament concludes..

[DanSB]

Just back from a 3mile fasted run. Got a 2 hour cheat window from 11am-1pm today so planning which foods to destroy!

[DanSB]

Off to do my weekly food shop.. always get excited where theres food.

I notice i havent been noting down my diet these past couple of days.. I will posting it up again from monday.

[hcoyle545]

I love doing food shoppin too. Btw your Sunday cheat window is that scheduled around a sunday dinner by any chance?

My ma always does a roast on Sundays and it's fukkin sweeeeeet

[DanSB]

Haha thats it bro cant beat a sunday roast!.. my main cheat today was the full cheesecake, a boost bar and 5 mint viscount bidcuits that i had after the roast haha..
Have to have a cheat window once a week to keep me sane! eating clean is easier through the week knowing theres a treat at the end!

[hcoyle545]

Haha thats it bro cant beat a sunday roast!.. my main cheat today was the full cheesecake, a boost bar and 5 mint viscount bidcuits that i had after the roast haha..
Have to have a cheat window once a week to keep me sane! eating clean is easier through the week knowing theres a treat at the end!

oh you dirty b!tch nice one. I'm about to cook up a batch of cookies now for after my sunday dinner (having it late today), cant see any issues with a pint of chocolate milk alongside it... Will smash/10.