▓▒░ Ash159's Workout Log ░▒▓

[LukeMcD]

haha don't be upset about the overheads, I JUST hit 37.5kg yesterday after 3 months and my squats are at 105kg lmao. Just stick at it - remember, if you feel it in your back you're doing it wrong!





^better than the DVDs instruction imo

link the videos here too or link the thread

[Ash159]

So you do lift? Intredasting indeed.




LOL, good stuff bro! cya on TC.

Yeh bro, do you even lift though?

haha don't be upset about the overheads, I JUST hit 37.5kg yesterday after 3 months and my squats are at 105kg lmao. Just stick at it - remember, if you feel it in your back you're doing it wrong!





^better than the DVDs instruction imo

link the videos here too or link the thread

Ok, I have showed the videos to lots of members in the Tmisc Tinychat and they all told me the same things so I'm going to perfect my form today, not going to do a proper workout today just taking videos and that to check my form.

[Ash159]

Nutrition


3281 Calories
105g Fat
324g Carbs
224g Protein
97g Sugars

More detailed Nutrition
2600mg Sodium
3584mg Potassium
41g Dietary Fiber
34g Saturated Fats

Notes on the Nutrition:
The diet yesterday went well as I got so much protein which I was happy about, I could of got a little bit more Carbs but the Protein was good so I'm not moaning I'm going to be doing a workout to check my form today so there will be no official post for it because it will be very unstructured in order to perfect my form on all lifts.

The extra 80 calories won't matter as I had Rugby training last night which more than burnt off that many calories.

[Ash159]

Nutrition


3214 Calories
102g Fat
346g Carbs
208g Protein
120g Sugars

More detailed Nutrition
3274mg Sodium
3190mg Potassium
41g Dietary Fiber
34g Saturated Fats

Notes on the Nutrition:
Diet went good on 02/08/11 would have been better if sugars was under 100g but it went reasonably well.

[Ash159]

Nutrition


3420 Calories
89g Fat
449g Carbs
175g Protein
148g Sugars

More detailed Nutrition
3648mg Sodium
2885mg Potassium
39g Dietary Fiber
32g Saturated Fats

Notes on the Nutrition:
Not happy with the diet today, because the Sugars were high and I wasn't 100% sure on the diet today because I had a Rugby match and had food at the Rugby Club.

[Ash159]

Workout


Squats

2x5 - 25kg/55lbs
1x5 - 30kg/66lbs
1x3 - 35kg/77lbs
1x2 - 40kg/88lbs
3x5 - 45kg/99lbs

Bench Press

2x5 - 20kg/44lbs
1x5 - 25kg/55lbs
1x3 - 30kg/66lbs
1x2 - 35kg/77lbs
3x5 - 40kg/88lbs

Deadlift

2x5 - 40kg/88lbs
1x5 - 45kg/99lbs
1x3 - 50kg/110lbs
1x2 - 55kg/121lbs
3x5 - 60kg/132lbs

Can definitely feel a reset coming on Squats, maybe next time going to try and if I feel it is too heavy for the work sets then I'm not going to do it. I'm doing to just change it so I reset by 2.5kg. I feel a Bench Press reset will be needed the session after my next bench press session.

I feel I can go a while increasing by 2.5kg each time on the Deadlift though feel more confident on that lift than the others.

Rear Delt Flies:
3x8 - 7.5kg/16.5lb Dumbells

E-Z Bar Curls
3x8 - 20kg/44lb


Cardio/Fitness

No Cardio today.

[Ash159]

Nutrition


3199 Calories
92g Fat
397g Carbs
135g Protein
134g Sugars

More detailed Nutrition
2788mg Sodium
530mg Potassium
24g Dietary Fiber
37g Saturated Fats

Notes on the Nutrition:
Diet wasn't great today but I have had 2 days off from counting calories so wasn't expecting great things need to start eating more healthy though and I realise I didn't have enough protein today.

[LukeMcD]

You do not need more protein. Read this: http://forum.bodybuilding.com/showth...1703981&page=1

1g protein per lb of lbm/body mass. Also, you don't really need the more detailed nutrition as it's irrelevant in regards to body composition, if you do want to contiune posting nutrition here, just keep it fat, protein, carbs and cals.

get some videos of your form posted up soon, looking forward to seeing if you need any help with your form, so far so good

It's obvious you've put the work in to researching and reading up on the program as you are doing your warm up sets as you should be doing, so good job on that too!

[Ash159]

You do not need more protein. Read this: http://forum.bodybuilding.com/showth...1703981&page=1

1g protein per lb of lbm/body mass. Also, you don't really need the more detailed nutrition as it's irrelevant in regards to body composition, if you do want to contiune posting nutrition here, just keep it fat, protein, carbs and cals.

get some videos of your form posted up soon, looking forward to seeing if you need any help with your form, so far so good

It's obvious you've put the work in to researching and reading up on the program as you are doing your warm up sets as you should be doing, so good job on that too!

I've had my form up now and the people on Tinychat (www.tinychat.com/teenmisc2) helped me sort my form out on all exercises.

I am going to continue to have my detailed nutrition logs as I like to log it so I can keep an eye on what I'm doing.

Do you think I should reset if I feel it is too heavy to do today or not? I mean I would be able to do it but at a struggle.

[LukeMcD]

I've had my form up now and the people on Tinychat (www.tinychat.com/teenmisc2) helped me sort my form out on all exercises.

I am going to continue to have my detailed nutrition logs as I like to log it so I can keep an eye on what I'm doing.

Do you think I should reset if I feel it is too heavy to do today or not? I mean I would be able to do it but at a struggle.

You should struggle to push heavy weights by nature, it's if you FAIL you should reset.

When you start getting really heavy lifts it's not gonna feel easy haha

Glad to hear you got your form checked out

[Ash159]

You should struggle to push heavy weights by nature, it's if you FAIL you should reset.

When you start getting really heavy lifts it's not gonna feel easy haha

Glad to hear you got your form checked out

I don't have a spotter though, by Fail do you mean not feel strong enough to complete all five reps?

[LukeMcD]

I don't have a spotter though, by Fail do you mean not feel strong enough to complete all five reps?

Well obviously you shouldn't AIM to fail, you want to complete all 5 reps. Training to failure isn't what SS advocates, but if you DO happen to fail a lift, take around 5kgs off next session. You need to try all 5 reps, but because you're making small increments it's safer than lifting something WAY out of your potential.

[Ash159]

Workout

Squats

2x5 - 27.5kg/60.5lbs
1x5 - 32.5kg/71.5lbs
1x3 - 37.5kg/82.5lbs
1x2 - 42.5kg/93.5lbs
3x5 - 47.5kg/104.5lbs

Usually I would put the notes at the end but I feel this workout was the worst I have ever had in my life and I have worked out before this log so I want to put quite a bit on each lift. I failed on the 4th rep on the 2nd set and got a massive pain just below my abs and to the right a bit like a sharp pain, so I decided to not attempt the 3rd set. This was very disheartening for me so I am going to be resetting to 42.5kg next time in order to make sure I can nail this lift next time I attempt it.

Overhead Press

2x5 - 15kg/33lbs
1x5 - 20kg/44lbs
1x3 - 25kg/55lbs
1x2 - 30kg/66lbs
3x5 - 35kg/77lbs

I found this easy on the 30kg x 5 but then when I moved up to 35kg I could only manage 1 rep and at this point you can imagine how I was feeling so decided to move to Barbell Rows to see if I had anymore luck with these.
I am going to be reset this lift to 30kg next time so I can progress in this lift, I think squatting 3+ times a week is taking its toll to be honest my legs feel sore constantly, but maybe this is a good thing.

Barbell Rows

2x5 - 20kg/44lbs
1x5 - 25kg/55lbs
1x3 - 30kg/66lbs
1x2 - 35kg/77lbs
3x5 - 40kg/88lbs

My Barbell row was fine and I managed 3x5 but it was a bit of a struggle so I have decided in order to progress in this I'm going to reset by 5kg as well in order to make sure I can keep progressing.

How bad I felt at this point I decided I didn't want to do an Tricep Extensions or Dips, lets hope Friday's workout goes better because this workout was awful.



Cardio/Fitness

No Cardio or fitness today.

[__Iceman__]

When you type out your sets and reps, make sure to write how many you actually did, not how many you were supposed to do.

Squats:
It could be a simple core weakness. Do you do any direct core work in your routine? Also check out this site and post results: http://www.floota.com/AbDysfunction.html

Overhead Press:
Try 3x5 for 30kg next time then and when you can confidently get that up with good technique, then advance. Move up my smaller increments if you need to (2.5kgs each time if you have 1.25kg plates).

Rows:
The deload will probably be a good thing. Continue to note down progress on them each workout. (I found rows to be the exercise I had the hardest time getting used to).

[LukeMcD]

It happens buddy, we've all missed lifts before. Reset everything by 5kg and DON'T be upset if you think you're not pushing a lot of weight. This time I would really push you to record some videos because accidents like that shouldn't happen on the squat. If you reset the weight and post a vid you can solve the problem before it fks you up because people can critique your form.

Overhead press = small muscle groups involved. Adding 5kg a session to small muscle groups = very, very difficult. Increase weights by 2.5kg each session on every lift.

Nice one on the rows, lifting heavy weight SHOULD be a struggle and as long as you aren't humping the bar/using excessive bodyweight movement to complete each rep you are fine to progress. Read this: http://stronglifts.com/how-to-master...row-technique/

Remember, progression/recovery means you NEED to eat and sleep enough. If you're burning more calories on one day (I'm aware you often do more cardio) up the calories a bit.

And finally, there's been sessions where I've done terrible. Everybody does. I wish I started at your age because by the time you're mine you will be stronger than I am now guaranteed. You've given yourself adequate time to nail everything unlike the guys that start in their 30s and so on. Watch this:

[Ash159]

When you type out your sets and reps, make sure to write how many you actually did, not how many you were supposed to do.

Squats:
It could be a simple core weakness. Do you do any direct core work in your routine? Also check out this site and post results: http://www.floota.com/AbDysfunction.html

Overhead Press:
Try 3x5 for 30kg next time then and when you can confidently get that up with good technique, then advance. Move up my smaller increments if you need to (2.5kgs each time if you have 1.25kg plates).

Rows:
The deload will probably be a good thing. Continue to note down progress on them each workout. (I found rows to be the exercise I had the hardest time getting used to).

Thanks for the advice, I have took your advice and will be putting up my core workout I did today up later, I'm going to start your advice on OHP's and I will only go up by 2.5kg I just felt confident going to 35kg on the OHP but it just didn't go well.

On the Ab Dysfunctional Test my legs were at about 30 degrees before my back arched now I realise I need to work core more thanks for the advice.

It happens buddy, we've all missed lifts before. Reset everything by 5kg and DON'T be upset if you think you're not pushing a lot of weight. This time I would really push you to record some videos because accidents like that shouldn't happen on the squat. If you reset the weight and post a vid you can solve the problem before it fks you up because people can critique your form.

Overhead press = small muscle groups involved. Adding 5kg a session to small muscle groups = very, very difficult. Increase weights by 2.5kg each session on every lift.

Nice one on the rows, lifting heavy weight SHOULD be a struggle and as long as you aren't humping the bar/using excessive bodyweight movement to complete each rep you are fine to progress. Read this: http://stronglifts.com/how-to-master...row-technique/

Remember, progression/recovery means you NEED to eat and sleep enough. If you're burning more calories on one day (I'm aware you often do more cardio) up the calories a bit.

And finally, there's been sessions where I've done terrible. Everybody does. I wish I started at your age because by the time you're mine you will be stronger than I am now guaranteed. You've given yourself adequate time to nail everything unlike the guys that start in their 30s and so on. Watch this:

I am resetting the lifts which I previously said I'm resetting.

I get my form corrected by people on this forum, www.tinychat.com/tmiscplace2 you should go there some time.
I am sure my form on my rows is good aswell, so I'm pleased with it.

Did a core workout today because weather wasn't good so I didn't do a workout outside, I will upload it earlier and I will watch that video now.

[Ash159]

Nutrition


3270 Calories
104g Fat
340g Carbs
204g Protein
53g Sugars

More detailed Nutrition
4009mg Sodium
530mg Potassium
21g Dietary Fiber
33g Saturated Fats

Notes on the Nutrition:
Diet was good on 07/09/2011 as I had such a great amount of protein and a good amount of everything else it was a good day.

[Ash159]

Nutrition


3283 Calories
111g Fat
375g Carbs
144g Protein
115g Sugars

More detailed Nutrition
4107mg Sodium
2021mg Potassium
14g Dietary Fiber
35g Saturated Fats

Notes on the Nutrition:
Diet was good on 08/09/2011 as I was pleased with the amount of everything I got I could have had a couple less calories but I would easily get these calories off over the weekend with my foods so it doesn't matter that much.

[Ash159]

Nutrition


3393 Calories
123g Fat
406g Carbs
137g Protein
111g Sugars

More detailed Nutrition
3462mg Sodium
1754mg Potassium
11g Dietary Fiber
33g Saturated Fats

Notes on the Nutrition:
Diet was good on 09/09/2011 as I was pleased with the amount of Carbs I got on this day but I feel my calories could have been about 100 lower but it doesn't really matter because I do so much Cardio over weekend's I easily burn it off.

[Ash159]

Nutrition


3443 Calories
110g Fat
377g Carbs
182g Protein
122g Sugars

More detailed Nutrition
3469mg Sodium
1361mg Potassium
19g Dietary Fiber
33g Saturated Fats

Notes on the Nutrition:
Diet has went well today, pleased about the amount of Sugars even though it seems high. I have had alot of milk today so that is why Calories and Sugars today.


Didn't count Calories on Saturday or Sunday, but I knew the diet went well so I was pleased about that.

[Ash159]

Core Workout

Ab's Work

Weighted Crunches
4 x 12 with a 5kg/11lb plate

Right Oblique Crunches
4x12

Left Oblique Crunches
4x12

Reverse Crunches
4x12


Core Work

Plank

1 minute, 1 minute rest
1 minute, 1 minute rest
1 minute, 1 minute rest
1 minute,


Cardio/Fitness

No Cardio or fitness today.


This workout felt extremely good it went really well actually, the reason I have started to incorporate a Core workout into my workout is so I can build some strength in my core and abs in order to improve my Squatting Strength.

[Ash159]

Nutrition


3369 Calories
99g Fat
399g Carbs
158g Protein
112g Sugars

More detailed Nutrition
4661mg Sodium
650mg Potassium
20g Dietary Fiber
37g Saturated Fats

Notes on the Nutrition:
Diet had slightly lower dietary fiber than usual today but that is due to the fact I have been having Potatoes instead of Wholewheat pasta and once in a while I'm sure this won't harm. There are two things I can see I could have done better on this day are slightly lower Saturated fats and lower Sugars.

[Ash159]

Workout


Squats

2x5 - 22.5kg/50.5lbs
1x5 - 27.5kg/61.5lbs
1x3 - 32.5kg/72.5lbs
1x2 - 37.5kg/82.5lbs
1x5 - 42.5kg/93.5lbs
2x5 - 40kg/88lbs

With my Squats I did my first set with 42.5kg and I had a pain in my Pelvis so I figured the weight too high so I put it down by 2.5kg and it felt alot better so I kept it at this and did both sets and finished my squats.

Really need to sort my form on Squats or go see a doctor about this pain because it isn't normal I have asked around and many people tell me this isn't normal, so it is either something to do with the way I squat or the fact I have pulled/strained a muscle.

Bench Press

2x5 - 22.5kg/49.5lbs
1x5 - 27.5kg/60.5lbs
1x3 - 32.5kg/71.5lbs
1x2 - 37.5kg/82.5lbs
1x5 - 42.5kg/93.5lbs
2x5 - 40kg/88lbs

With my Bench today, I was doing well but then I got to 42.5kg on the bench and this felt really hard and I just managed to complete the set of 5. I decided for my last two sets I would go down to 40kg on the bench just to get the two sets completed and going well. I will be resetting to 35kg on my next workout to try and nail that 42.5kg Bench Press.

Deadlift

2x5 - 42.5kg/93.5lbs
1x5 - 47.5kg/104.5lbs
1x3 - 52.5kg/115.5lbs
1x2 - 57.5kg/126.5lbs
1x5 - 62.5kg/137.5lbs

I am very happy with my deadlifts at the moment but as you may notice I only did 1x5 on my 5RM set but this is because in Babylover's adaptation of Starting Strength he notices how you should only do 1x5 because this seriously helped with recovery.

Rear Delt Flies:
3x8 - 7.5kg/16.5lb Dumbells

E-Z Bar Curls
3x8 - 20kg/44lb


Cardio/Fitness

No Cardio today.

[Ash159]

Workout


Squats

Decided to opt out of Squats today because of the pain I had last time until I have people check my form I didn't have time to sort everything out because I haven't had time.

Overhead Press

2x5 - 10kg/22lbs
1x5 - 15kg/33lbs
1x3 - 20kg/44lbs
1x2 - 25kg/55lbs
3x5 - 30kg/66lbs

This felt nicer and easier than the last time I did this weight in the Overhead Press this is a reset, I am hoping to progress and nail 32.5kg next workout will just have to see how it goes.

Barbell Rows

2x5 - 15kg/33lbs
1x5 - 20kg/44lbs
1x3 - 25kg/55lbs
1x2 - 30kg/66lbs
3x5 - 35kg/77lbs

My Barbell row felt good today I hope to be able to keep progressing in this lift until about 40kg now, I will be happy if I nail 40kg for 3x5 when I'm there.

Tricep Extensions:
3x8 - 13.5kg/29.7lb Dumbbell

I will add the dips in I do later I will do these after football training.


Cardio/Fitness

2 Hours at football training which consists of quite a bit of Running but not like Major Fitness.

[Ash159]

Nutrition


3537 Calories
149g Fat
412g Carbs
182g Protein
113g Sugars

More detailed Nutrition
3494mg Sodium
1804g Potassium
18g Dietary Fiber
28g Saturated Fats

Notes on the Nutrition:
Diet on 14/09/11 went well but could have had abit more Fiber and a little less Fats but can't really moan about it I guess.

[Ash159]

Nutrition


3852 Calories
145g Fat
456g Carbs
146g Protein
174g Sugars

More detailed Nutrition
3911mg Sodium
1804g Potassium
20g Dietary Fiber
60g Saturated Fats

Notes on the Nutrition:
Diet on 15/09/11 didn't really go well at all I ate over my calories but I did have rugby training I probably built some of these off. The problem was, Mum bought these Shortbread Chocolate Cookies and they were soooooooo tasty so I decided it was necessary to eat all 9 of these which was 900 calories and a lot of Sat Fats and Sugar aswell.



Workout

Cardio/Fitness

2 Hours at Rugby training which consists of quite a bit of Running but not like Major Fitness.



I have decided to put the Workout and the Nutrition on the same page from now on, usually the Workout will be first but the Workout was so small I thought I would put the Nutrition up first.

[Ash159]

Workout


Squats

2x5 - 20kg/44lbs
1x5 - 25kg/55lbs
1x3 - 30kg/66lbs
1x2 - 35kg/77lbs
3x5 - 40kg/88lbs

Bench Press

2x5 - 15kg/33lbs
1x5 - 20kg/44lbs
1x3 - 25kg/55lbs
1x2 - 30kg/66lbs
3x5 - 35kg/77lbs

Deadlift

2x5 - 45kg/99lbs
1x5 - 50kg/110lbs
1x3 - 55kg/121lbs
1x2 - 60kg/132lbs
1x5 - 65kg/143lbs

I am being very careful with my Squats at the minute because of the Pain I got before so I'm keeping squats at the same weight for a while until I'm confident that I can do Squats with a good form I'm think about 4 more workouts before I up the weight on my Squat.
My Bench Press felt good today this was after a reset, I am confident I can nail 40kg for 3x5 next time I try it without any uncertainty amount if I can do it.
My Deadlift went awesome again, think I can increase this until about 80kg and will probably need to reset then.

Rear Delt Flies:
3x8 - 7.5kg/16.5lb Dumbells

E-Z Bar Curls
3x8 - 20kg/44lb

Overhand Pull-ups
10 reps

Cardio/Fitness

No Cardio today.


Nutrition


3380 Calories
115g Fat
435g Carbs
111g Protein
129g Sugars

More detailed Nutrition
5219mg Sodium
3058mg Potassium
24g Dietary Fiber
45g Saturated Fats

Notes on the Nutrition:
Diet wasn't great today, felt I need to be getting at least 130g of Protein a day if not a little more. I'm not particularly happy that I keep going over my RDA on Saturated Fats as they aren't good to have in excess in any diet in my opinion.

[LukeMcD]

you need to add weight to the bar on ss each workout. if squats are hurting you you need to post a video and have a proper analysis on your technique because at your age it's not going to be joint pain.

people on tinychat is not enough to evaluate your form, get a video up here of all your lifts because you'll be kicking yourself if you find out you've done them all wrong for 3 months, trust me.

you said you read the nutrition sticky, if so you should know that you need 1g of protein per lb of bodyweight. I suggest reading it again http://forum.bodybuilding.com/showth...1703981&page=1

saturated fats are good for your heart, read some more up to date studies, when people toss out egg yolks it's wasteful. IIFYM.

add 2.5kg to the bar each session, not 5kg. especially with bench, because it's such a small muscle group compared to the squats.

good to see some updates

[Ash159]

Workout


Squats

2x5 - 20kg/44lbs
1x5 - 25kg/55lbs
1x3 - 30kg/66lbs
1x2 - 35kg/77lbs
3x5 - 40kg/88lbs

Felt good today, just going to keep it at this weight until I feel really comfortable with my form.

Overhead Press

2x5 - 12.5kg/27.5lbs
1x5 - 17.5kg/38.5lbs
1x3 - 22.5kg/49.5lbs
1x2 - 27.5kg/50.5lbs
3x5 - 32.5kg/61.5lbs

I feel a reset coming next time I do the Overhead Press but as many have said to me this is the hardest lift to linearly progress in so I have just got to keep going and in time it will go up.

Barbell Rows

2x5 - 17.5kg/38.5lbs
1x5 - 22.5kg/49.5lbs
1x3 - 27.5kg/60.5lbs
1x2 - 32.5kg/71.5lbs
3x5 - 37.5kg/82.5lbs

My Barbell row felt good today I hope to be able to keep progressing in this lift until about 40kg now, I will be happy if I nail 40kg for 3x5 when I'm there. I think I might even be able to go to 45kg before Reset at this rate, this lift is feeling good.

Tricep Extensions:
3x8 - 13.5kg/29.7lb Dumbbell

Will probably up the Tricep Extensions next time to 15kg see how it goes.

Cardio/Fitness

No Cardio/Fitness Today.



Core Workout

Ab's Work

Weighted Crunches
4 x 12 with a 5kg/11lb plate

Right Oblique Crunches
4x12

Left Oblique Crunches
4x12

Reverse Crunches
4x12


Was going to do some Core Strength work as well but I was tired therefore decided against it.




Nutrition


3287 Calories
116g Fat
342g Carbs
180g Protein
100g Sugars

More detailed Nutrition
5453mg Sodium
1504mg Potassium
26g Dietary Fiber
45g Saturated Fats

Notes on the Nutrition:
Diet looks better but I still feel I could of got less Saturated Fats today, but then again I was pleased with the amount of Protein I got in on this day, I mean it makes up for days I haven't had enough.

[Ash159]

you need to add weight to the bar on ss each workout. if squats are hurting you you need to post a video and have a proper analysis on your technique because at your age it's not going to be joint pain.

people on tinychat is not enough to evaluate your form, get a video up here of all your lifts because you'll be kicking yourself if you find out you've done them all wrong for 3 months, trust me.

you said you read the nutrition sticky, if so you should know that you need 1g of protein per lb of bodyweight. I suggest reading it again http://forum.bodybuilding.com/showth...1703981&page=1

saturated fats are good for your heart, read some more up to date studies, when people toss out egg yolks it's wasteful. IIFYM.

add 2.5kg to the bar each session, not 5kg. especially with bench, because it's such a small muscle group compared to the squats.

good to see some updates

Ok, I will get a video next time I squat of the form I use now, I'm not adding anything on for the next two workouts for sure. I don't care if I'm changing Starting Strength I want to stay in good health, I think by staying at a comfortable weight until my form is good is the best thing for me at the moment.

I know but on the sticky it says 1-1.3g of protein per lb of lean body mass.

I know saturated fats are good for your heart but in excess they aren't good in my opinion.

I do add 2.5kg to the bar each session don't I on bench?

I'm going to start updating it every day now.