0rders's log- Building muscle and getting stronger!

[0rders]

Firstly, I want to thank Bronzzi for suggesting me to make this log. I believe that this is going to motivate me even further while making it easier to track my progress.

I'm 17 years old that originally wanted to lose some weight but ended up very skinny, and perhaps borderline anorexic. Lifting has helped me get back on track, and further.


Here are a few before pics:

So I basically went from this:
74kg/163lbs


To this: 53-4kg/118lbs ( even dropped to as low as 52kg/114lbs for a brief time)





Current:
Front relaxed:


Front double bicep:



Legs:


Rear double bicep



Stats

Height: 170cm / 5'7ft
Weight: 65kg / 145 lbs
Age: 17

Current routine: Allpro's Simple beginner routine
Located here: http://forum.bodybuilding.com/showth...hp?t=155009423

Lifts
Note: Lifts are for my high days in Allpro's program!
Squat: 54kg/120lbs
Bench press: 48kg/107lbs
Bent-Over-Row: 40kg/88lbs
OHP- 31kg/68lbs
Stiff-legg-deadlift: 58kg/128lbs
Curls: 15kg/33lbs
Calves (seated): 58kg/128lbs


My training days are : Tuesday/Thursday/Saturday. I will update the thread accordingly.

Macros:
3200 calories
484 carbs
70 fat
160 protein


Goals:
Simple; crush PRs, become stronger and bigger!

Constructive criticism/tips are always welcome!

[Bronzzi]

Yessir man, keep going strong! You weigh currently just a bit more than me, let's race to 70kg!

[0rders]

Yessir man, keep going strong! You weigh currently just a bit more than me, let's race to 70kg!

Thanks man, let's do it!


Thuesday- Medium day [C1W5- 12 reps]

Hours of sleep last night: around 7. I need to work on this.

I failed my heavy test day on Tuesday miserably. So I am going to reset 10-20% of all my lifts starting next week.

Todays workout:

Squat: 48kg/107lbs- PASS- These felt really good, nice depth and set up. Best day of squats in a long time!

Bench press:- FAIL. I Passed my first set, but only grinded out 8 reps on the 2nd set.

Bent-Over-Row: 36kg/79lbs PASS- Barely,I accidentally loaded the bar up with 39 kg though. The reason why I barely passed them is because I took a 5 ish second break at the top on the 10th or 11th rep. My arms gave out, Not sure if I should use straps or not

OHP-28kg/61lbs - Failed- I need to re-learn my form on these. Not sure whether or not my arms are supposed to be at shoulder width or narrower.

Stiff-legg-deadlift: 52kg/128lbs- PASS- felt that nice stretch in the hamstrings.

Curls: 14kg/30lbs- Fail- Failed my 2n set at around the 9th rep.

Calves (seated): 58kg/128lbs - Pass- these are usually not a problem.

[ErikTheElectric]

You know I'm in on this brother. Lets get growing!

[0rders]

You know I'm in on this brother. Lets get growing!

Thanks Erik, for sure!

23.11-.13 - C1W5 Light day:

Hours of sleep last night : 11. I was supposed to wake up at 9am to lift, but instead I hit snooze and slept til 12:30 am Not happy with being that inconsistent or sleeping for that long but at-least I got some much needed rest.

Today's training session:

Squat: 42kg/95lbs- PASS- The set up was a bit off so it felt a little awkward. Need to watch a few form videos in order to really get the hang of the high bar squat.

Bench press:- 39kg-85lbs- Pass- I'm really getting the hang of using the correct form. Traps/scapula are nice and tight during the lift.

Bent-Over-Row: 32kg/70lbs Pass- No problem with these other than my arms giving in a little.

OHP-28kg/61lbs - Failed- There is something with that second set. I need to re-learn the form. I've failed my set ever since I was on the 10 rep week.
Stiff-legg-deadlift: 46kg/114bs- Pass- Getting the hang of these now.

Curls: 13kg/36lbs- Pass- nice pump.

Calves (seated): 45kg/100lbs- Too light, I'm going to up these starting next week.


Note, I will reset my lifts and start over again on Tuesday. I'm also going to put all my numbers in the OP instead of writing them down in every post.

Furthermore, what can I do in order to make this log more interesting for you guys?

[0rders]

26.11.2013- C2W1 Heavy day:

Hours of sleep last night: 6. I slept poorly due to staying up late to study.

Squats: PASS- My set up was a bit awkward again, but I felt really good.

Bench press: PASS.

Bent-Over-Row- Pass, felt my muscles contracting, nice stretch!

OHP- PASS! Made a few changes to my form by widening my grip and my stance, felt a lot better!

Stiff-legg deadlift: PASS

Curls: PASS

Calves- Skipped, did abs instead.



Additional notes:

As I said, I felt really good today. I had one of those "this is why I lift" moments while bench pressing. Can anyone relate?


Also, does anyone know how to enable editing? I was supposed to edit the OP to change my numbers but I do not have the "edit post" option.

[0rders]

Current weights that I will be using during my 2nd cycle:

High day weight:






28.11.2013- C2W2 light day:

Hours of sleep last night: 8. I took a nap yesterday after my lectures, feeling a lot better today!

Squats: Pass, had a narrower stance today, hit a nice depth

Bench Press: Pass, I adjusted my form a little by bringing the bar lower down to my chest.

Bent-Over-Row: Pass, no problem with these.

OHP: Pass, although that I am leaning backwards during the whole lift, I need to fix that ASAP. Gonna watch a few videos to really perfect my form.

Stiff-Legged-Deadlift: Pass, felt the contraction

Curls: Pass

Calves Pass

Abs Pass


Additional notes: None.

[0rders]

30.11.2013- C2W1 Light day:

Squats:: Pass, Nice depth.
Bench Press: Pass, focused bringing the bar to the lower portion of my chest then exploding up. My arms were fatigued though, not sure if that's good or not.
Bent-Over-Row: Pass
OHP:Pass, tried to fix my form, its a little better now.
Stiff-Legged-Deadlift: Pass, even though the weight was at its lowest, my hamstrings were shaking like hell while doing the bicep curls.
Curls: Pass, did them with a wider grip, a little wider than shoulder width, felt much better!
CalvesPass
Abs Pass


Additional notes: I feel a bit down today because it struck me that I have gone several months without any progress. My weight keeps fluctuating between 143-148, therefore i'm not sure if I should lower or increase my calories a bit.

However, since I changed programs and created this log, I'm hoping ( and I will do my very best) that I will finally start moving forward and seeing some gains again.

[ErikTheElectric]

I'm in the exact situation brother. Most people will just state "up your calories" , or "eat more" but it's hard when there are underlying variables to it.

Maybe switch up your rep scheme, or try some different things with the routine.

[Bronzzi]

I prefer closer grip for curls, much better contact for me Keep going strong man, at least you're heavier than me!

[0rders]

I'm in the exact situation brother. Most people will just state "up your calories" , or "eat more" but it's hard when there are underlying variables to it.

Maybe switch up your rep scheme, or try some different things with the routine.

I feel your struggle. It seems basic but I believe that the problem lies deeper than just "eating more". As I mentioned earlier i'm going to give Allpros a go for a few more cycles, tweak my diet a little bit and lift as hard as I can.

Keep going strong, let me know when you manage to break through the plateau, brother.

I apologize for your loss as well, pm me anytime if you need a talk.

I prefer closer grip for curls, much better contact for me Keep going strong man, at least you're heavier than me!

Interesting, how narrow is your grip ? Thanks man, don't forget our race though!

[0rders]

03.12.2013 - C2W2 Heavy Day

Hours of sleep last night : 8 1/2 - Woke up tired, wanted to hit snooze ( AKA arriving late to my lecture) However I got up and started my day. Have been feeling really good ever since I started going to bed earlier.


Squats:: Pass, Awsome set! It had been raining all day, so I went ahead and did the workout in my hoodie. I felt a lot more focused, the setup was just about perfect, and i'm pretty sure my depth was below parallel. I'm going to try to bring my phone in and record a set of squats, I may post it on here.

Bench Press: Pass, good set, this time I had my focus on bringing the bar up and down in a straight pattern, thats how its supposed to be while olympic lifting,right? My arms were fatigued. Nevertheless I completed all my sets.
Bent-Over-Row: Pass. I was working in with this ex-bodybuilder in my gym. He wouldn't let me do my original heavy day weight because he pushed me on to add a few more pounds. I thought what the hell and gave it a shot. It was difficult, however I pushed through it. I could really feel the contraction.
OHP:Pass, my form is getting better.
Stiff-Legged-Deadlift: Pass, almost lost the bar during the last few reps on the second set. I need to get my grip strength up.
Curls Pass.
Calves/abs Pass.


Additional notes:
Great heavy day. It finally feels like i'm progressing. However I need to up my calories. Thinking about increasing it to 3300. I'm not sure how much of a caloric surplus that it, because I'm unaware what my maintenance calories are. If I had to guess, it would be at around 3000ish.

[0rders]

C2W2 - Medium day - 05.12.2013

Hours of sleep last night: 8. Starting to sleep a lot more. People have been giving me comments that I look a lot better in general. Definitely noticing it as well.


Squat : Pass. Splendid, thats all there is to say. Setup and dept were good.
Bench press:: Pass- Started to struggle a bit on the second set, however I got it up at last.
Bent-Over-Row: Pass- Good set, had a really awesome back pump.
Overhead press: Pass- Second set was difficult, however i'm getting stronger.
Stiff-legged deadlift: Pass, this is where it gets interesting. More of that later.
Curls: Pass, could really feel the contraction
Calves Pass
Abs Pass


Additional notes:

Now, after my set of SLDLs, my adrenaline & focus was at its peak. So I decided to go for a 1RM on the conventional deadlift. I loaded up the bar with 80kg/176lbs, hoping for the best. The bar went up like it was nothing, so I completed another 4 reps. With the music blasting through my headphones, I started to get a tunnel vision. So I loaded the bar up with another 40kg, and I went for it. I ended up pulling 120kg/265lbs for 1. I had someone watching my form to make sure I did the whole lift. My deadlift had increased by roughly 20kg/45lbs since the summer. Even though I haven't gained a lot of weight, I've still gotten stronger. It really reassuring to know that i'm progressing after all.

[0rders]

C2W2 Light Day- 07.12.2013

Hours of sleep last night: 8.



Squat : Pass.
Bench press:: Pass
Bent-Over-Row: Pass
Overhead press: Pass
Stiff-legged deadlift: Pass
Curls: Pass
Calves Pass
Abs Pass


Additional notes:

Not much more to say really. I've been feeling strong and focused all week.

[0rders]

C2W3 Heavy day- 10.12.2013

Hours of sleep last night: 7 1/2. Felt fine , however Ive had a small headache that got worse before I started training.



Squat : Pass. Setup was fine. The gym owner told me that my depth was really nice but that I should watch my knees since I'm going so low. However, I haven't read anything about squatting low actually puts stress on your knees with correct form.
Bench press:: Pass, the setup was pretty good actually, my headache was getting really annoying at this point, however I tried not to think much about it and rather focus on my training.
Bent-Over-Row: Pass, felt that nice stretch again. My form has gotten a lot better!
Overhead press: Pass, almost failed the second set, however I managed to grind out the 10th rep.
Stiff-legged deadlift: Pass, used straps because my headache got worse and I started feeling dizzy at this point. Anyway I didn't want to fail any lifts today so I used the straps to ensure that I managed to complete the sets. It was tough.
Curls: Pass, nice "pump"
Calves Pass
Abs Pass


Additional notes:

Good training day, despite my headache. I was so focused on completing my reps and I wasn't going to let a silly headache ruin my heavy day.

I'm finally gaining weight, however it feels like i'm getting fat . Not sure whats going on, I barely gained anything at 3k calories, however at 3.2k i'm suddenly feeling tighter around my waist and lower back. I may reduce my calories if feel like this next week. My weight keeps fluctuating so I can't get an accurate idea on how much i'm actually gaining. One day I could be 143, another day I can wake up and weigh 148.

[Carvinge]

If you barely gained anything at 3k, then it may be time to up to 3.5k instead of 3.2k. Srs. Do you really mind the fat for the moment or is it just disordered thinking? You're making great gains, use it to your advantage. Eat hard lift hard. Don't weigh yourself or look in the mirror if it effects you mentally. You're looking good so far and have nothing to worry about. You've definitely grown and it's time to get swole. You can do this man I believe in you.

[DMB9297]

Additional notes:

Good training day, despite my headache. I was so focused on completing my reps and I wasn't going to let a silly headache ruin my heavy day.

I'm finally gaining weight, however it feels like i'm getting fat . Not sure whats going on, I barely gained anything at 3k calories, however at 3.2k i'm suddenly feeling tighter around my waist and lower back. I may reduce my calories if feel like this next week. My weight keeps fluctuating so I can't get an accurate idea on how much i'm actually gaining. One day I could be 143, another day I can wake up and weigh 148.

Record you weight everyday accurately (in the morning when u wake up after u drop a big hangar ) and then calculate and average at the end of the week.

[0rders]

If you barely gained anything at 3k, then it may be time to up to 3.5k instead of 3.2k. Srs. Do you really mind the fat for the moment or is it just disordered thinking? You're making great gains, use it to your advantage. Eat hard lift hard. Don't weigh yourself or look in the mirror if it effects you mentally. You're looking good so far and have nothing to worry about. You've definitely grown and it's time to get swole. You can do this man I believe in you.

Thanks a lot Carvinge. You don't know how much I appreciate it! And to be honest I don't mind putting on some fat while bulking, but ofcourse I want to gain a minimal amount of fat. However, you're right. Its disordered thinking. I do believe that weighing myself and looking in the mirrior could both be beneficial and destructive to my mental health. It depends. Again, I really appreciate your reply brother.

Record you weight everyday accurately (in the morning when u wake up after u drop a big hangar ) and then calculate and average at the end of the week.

Two very conflicting posts. But why not give it a shot to see if it works! How would I exactly go on about figuring out my average weight gain if I weigh myself every single day?

[DMB9297]

Two very conflicting posts. But why not give it a shot to see if it works! How would I exactly go on about figuring out my average weight gain if I weigh myself every single day?

For examples sake:

monday: 143
tuesday: 145
wednesday: 143
thursday: 147
Friday: 145
Saturday: 148
Sunday:144

Average weight = sum divided by how many different inputs.


Average weight = (143+145+143+147+145+148+144) / 7

Average weight = 145lb

soz bout maths lesson :')

[0rders]

For examples sake:

monday: 143
tuesday: 145
wednesday: 143
thursday: 147
Friday: 145
Saturday: 148
Sunday:144

Average weight = sum divided by how many different inputs.


Average weight = (143+145+143+147+145+148+144) / 7

Average weight = 145lb

soz bout maths lesson :')

Thanks a lot for the explanation! Thats what I thought.


UPDATE

I'm upping my calories from 3200 to 3350 starting today :


New macros:

500 Carbs
154 Protein
81 Fat
Hopefully, this will put an end to my weight gain plateau.

I will also be starting a new routine on December 30th:

http://www.aworkoutroutine.com/upper-lower-split/

[Carvinge]

Drop your carbs and add a little bit more fat.

[0rders]

Drop your carbs and add a little bit more fat.

Thanks! Changed them to 480 C, 91F.

C2W3 Medium -Day- 12.12.2013

Hours of sleep last night: 7. Not happy with this. However, its exam week so I've been up studying late. As a result, I've been tired all week.





Squat : Pass. Very awkward setup today. My arms /back weren't as tight as they have been lately. What happened was that my arms kind of drove forward, very unpleasant at least.
Bench press:: Pass, actually had a very good setup on these today.
Bent-Over-Row: Pass. Same as above .
Overhead press: Pass. Struggled a bit with these. I tend to lean a bit backwards without meaning to do so.
Stiff-legged deadlift: Pass. Nice stretch.
Curls: Pass, Did them with dumbbells today to save time (Had to go and study with a few friends)
Calves Pass
Abs Pass


Additional notes:

I didn't do my pre-training dynamic warmup today, and I regret not doing it because I could definitely feel a difference! *Never skipping warmups again crew*

[0rders]

C2W3 Light Day- 12.12.2013

Hours of sleep last night: 8. Woke up early, felt good to start the day and get going even on a Saturday.




Squat : Pass. Felt good, did my usual warmup routine.
Bench press:: Pass
Bent-Over-Row: Pass
Overhead press: Pass, second set was mentally difficult for some reason.
Stiff-legged deadlift: Pass
Curls: Pass, Did them with dumbbells today, felt alright but not as good as with the barbell.
Calves Pass
Abs Pass
ll

Additional notes:

I've been thinking of the new routine all week. I really want to start it on Monday instead of completing this cycle of Allpro's. I'm not as motivated to do fullbody workouts anymore. I'm just waiting for the days to pass so that I can start my new routine.

[Bronzzi]

You should post also the weights you use Makes reading more easier

[0rders]

You should post also the weights you use Makes reading more easier

Good point! I plan on doing that once I start my new routine. I really want to start it on Monday

[Bronzzi]

Good point! I plan on doing that once I start my new routine. I really want to start it on Monday

Good! And also regarding the curl question I never answered, the grip I use and find works best imo is close grip, try it on ez curls as well!

[0rders]

Good! And also regarding the curl question I never answered, the grip I use and find works best imo is close grip, try it on ez curls as well!

Alright, cool! I'll try it next time



***** I have switched workout routines; I will now be following an upper/lower split !*****
My routine can be found here: http://www.aworkoutroutine.com/the-m...rkout-routine/



Upper body A:

Bench press:
45kg - 8,8,8

Barbell rows:
36kg- 8,7,8 -

Incline dumbbell press:
15kg - 10, 8, 10 - Only got 8 on the second set because my form wasn't on-point (first time doing these, could really feel it in my chest afterwards!)

Lat pulldowns (netural grip)
6 plates ( Not sure how much each one weigh)- 10-10-10

Lateral raises:
5kg - 10-11 - I tried 8 kg, but my form broke down. Soon.jpg

Tricep pressdowns (rope)
6 plates on the cable crossover(again, no idea how much each one of them weigh)- 12,8- Wow! My triceps were on FIRE after the first set.

Dumbbell curls-
4.5kg each hand (obviously) -12,12


Additional notes:

Really,really awesome workout! Felt really good doing other exercises than the usual ones. Took roughly 1h 20m but I had to wait for a bench to become available (after all, its International chest day).

Can't wait to hit legs tomorrow!

[0rders]

Lower Body A:

Hours of sleep last night: 8. I've been pretty tired today. The holidays are going to be awesome!

SLDL:
58kg - 8,8,8

Leg press:
126kg - 12,12,12

Leg curls (Laying):
9 stack weights- 10,9,5

Standing calf raises:
20 stack weights: 8,8,7

Abs:
2 sets of cable crunches ( 9 stack weights)- 15-15


Additional notes:
Amazing workout! Felt good to finally have a leg day again. My quads/hamstrings were aching/burning like hell when I left the gym. I could actually "feel" the pump/the muscles being worked, something that didn't happen that often while on the full body routines.

[Bronzzi]

Looking good man!!

[0rders]

Looking good man!!

Thanks bro!


I've also started to gain weight! last week I gained 0.4lbs at 3350 calories. Decided to up my surplus because I want to be gaining 0.6-0.7lbs per week. I'm currently eating 3500 calories however i'm feeling really bloated and I look fat.


Should I increase my calories back down to 3350 or stay at 3500?