Well i fell off the bandwagon for a while, since i moved Cities and have been recovering from a hip flexor injury it's been nothing but downward spiral for me. But i'm getting back into it.
Eat,Sleep,Train, Repeat
I decided to start up another log since my old one just went down the crapper and it was training only. Basically this log just my log for everything in regards to fitness. Training, nutrition and sleeping. I'll be uploading pics of food, and videos of my form and personal records and general info stuff. Contribute to this if you want and have your input. If not i don't really care because it's more of a personal log for me.
STATS:
Age: 18 nearly 19
Height: 175cm or 5'9"
Weight: 73.4kg/162lb
Bodyfat: around 16-17%
Current Lifts
Squat - 100kg/220lb
Deadlift - 110kgx5/242.5lb
Bench - 70kgx5/154lg
Military Press - 55kgx5121lb
Current Workout
I'm running Jason Blaha's 5x5 for novice. I started with this program and had been going for a while but i kept stalling. And i know the reason i keep on stalling is because i was always fat when i was younger and when i lost weight when i got older i just think i don't want to go back to being fat. But you can't grow if you aren't gaining weight so i am just going to have to push through my fears.
A
Squats - 5x5 Squats
Bench - 5x5
Rows - 5x5
Good Mornings - 3x8
Chin ups - 3x 5-8 reps
Skull Crushers - 3x8
Shrugs - 3x8
Weighted Abs - 3x10
Face pulls - 3x8
B
Squats - 5x5
Deadlifts - 1x5
Military press - 5x5
Rows - 5x5
CGBP - 3x8
BB Curls - 3x8
Rear Delt Flys 3x8
Weighted abs 3x10
face pulls - 3x8
Nutrition
Currently bulking on 2717 calories a day. My rough macros i shoot for are
Protein - 110g
Fat - 60g
Carbs - 410g
I have also been running the warrior diet. 20 hours of fasting and 4 hours of eating, just to give it a go and it's more convenient.
Aiming to gain .25kg/5lb a week.
Goals by the end of the year
Weight: 80kg/176lb
Bodyfat: Hopefully around the 15-17% mark but who knows
Squat: 160kg/352lbx5
Deadlift : 200kg/440lbx5
Benchpress: 110kg/242lbx5
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Thread: Creating the foundation
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04-09-2014, 01:33 AM #1
- Join Date: Nov 2011
- Location: Queensland, Australia
- Age: 28
- Posts: 767
- Rep Power: 1737
Creating the foundation
Squats - 140kgx1
Bench - 82.5kgx6
Deads - 132.5kgx5
Press - 55kgx3
i blog at :http://www.tysonbrown.com.au
Goodreads Crew :http://www.goodreads.com/Browny95
Duolingo Crew :http://www.duolingo.com/Browny95
Fitness page :http://www.********.com.au/abcfitness2
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04-10-2014, 10:32 PM #2
- Join Date: Nov 2011
- Location: Queensland, Australia
- Age: 28
- Posts: 767
- Rep Power: 1737
10/4/14Workout A
Squats -
102.kg/225lb x5
102.kg/225lb x5
102.kg/225lb x5
102.kg/225lb x5
102.kg/225lb x5
Bench
70kg/154lb x5
70kg/154lb x5
70kg/154lb x5
70kg/154lb x5
70kg/154lb x5
Rows
65kg/143lb x5
65kg/143lb x5
65kg/143lb x5
65kg/143lb x5
65kg/143lb x5
Good Mornings
40kg/88lb x8
40kg/88lb x8
40kg/88lb x8
Chin ups
Bodyweight x 8
Bodyweight x 7
Bodyweight x 5
Skull Crushers
35kg/77lb x 8
35kg/77lb x 8
35kg/77lb x 8
Shrugs -
102.5kg/225lb x8
102.5kg/225lb x8
102.5kg/225lb x8
Weighted Abs crunches
Pulley + 10kg/22lb x10
Pulley + 10kg/22lb x10
Pulley + 10kg/22lb x10
Face pulls
Pulley 6 x 8
Pulley 6 x 8
Pulley 6 x 8
Notes: So for some reason i still can't seem to nail my squat form down, i either wink my but or lean to far forward. It's really a hard working progress coming back from this injury, i might have to drop the weight down back to 90kg or something. I have just finished reading Starting strength and there are a lot of changed i have implemented in my workout which has made a huge difference. It just feels so good to be back in the gym after mucking around for so longSquats - 140kgx1
Bench - 82.5kgx6
Deads - 132.5kgx5
Press - 55kgx3
i blog at :http://www.tysonbrown.com.au
Goodreads Crew :http://www.goodreads.com/Browny95
Duolingo Crew :http://www.duolingo.com/Browny95
Fitness page :http://www.********.com.au/abcfitness2
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