▓▒░ Ash159's Workout Log ░▒▓

[Ash159]

Workout


Cardio/Fitness

Had a Football Match, played the Full 90 Minute was a decent amount of Fitness, in my opinion. We won as well 4-2.



Nutrition

I didn't count calories today but off the top of my head I would say it was around 3.6k calories.

[LukeMcD]

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.

smart, as soon as your form is good THAT'S when you should increase the weight on the bar, not progress with something potentially dangerous.

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

you don't weight 111lbs

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

each to their own

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

in your last benching session you did 35kg and then you wrote "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." Not 2.5kg PER SIDE, 1.25kg per side. If you don't have 1.25lg plates you should get some as they should be cheap and you only need 2.

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

glad to hear it

bold

[Ash159]

I know I realise I didn't have enough protein on the day in which I only had 111grams I have decided to up my Diet to 3500 calories now to see if I can get any weight increase with that amount.

With the Bench Press, I meant like after 37.5kg I think I will be able to nail 40kg with alot of confidence next time I try it.

[LukeMcD]

I know I realise I didn't have enough protein on the day in which I only had 111grams I have decided to up my Diet to 3500 calories now to see if I can get any weight increase with that amount.

With the Bench Press, I meant like after 37.5kg I think I will be able to nail 40kg with alot of confidence next time I try it.

ah right, fair enough then! yeah keep it up and remember the videos

[Ash159]

Nutrition


3874 Calories
124g Fat
475g Carbs
168g Protein
133g Sugars

More detailed Nutrition
2184mg Sodium
1554mg Potassium
34g Dietary Fiber
33g Saturated Fats

Notes on the Nutrition:
Diet looked good on this day I had a good amount of Carbs, I am having more Carbs now in order to continue gaining weight. I feel I could have got my sugar's down to about 100grams but let's face it sugar is tasty so that is why I have so much of it.

[Ash159]

Workout


Squats

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

Bench Press

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

Deadlift

2x5 - 47.5kg/104.5lbs
1x5 - 52.5kg/115.5lbs
1x3 - 57.5kg/126.5lbs
1x2 - 62.5kg/137.5lbs
1x5 - 67.5kg/148.5lbs


Squats felt good today, after my next workout I'm going to try it without the box I go down to touch when I go down.

Rear Delt Flies:
3x8 - 9.3kg/20.5lb Dumbells (including Spinlock Handle weight)

E-Z Bar Curls
3x8 - 25.5kg/56.1lb (including Combo Bar weight)



Cardio/Fitness

2 Hour Football/Soccer training today wasn't that much actual fitness but alot of running during the Training Match so I suppose it was fitness.



Nutrition


I didn't count my Calories on Nutrition on 21/09/11 just made sure I eat over 3.5k calories in order to carry on my bulk, I want to lean bulk and if that means slow then that is how I'm going to bulk. Hopefully when I keep bulk I can keep getting better in Starting Strength.

[Ash159]

Workout


Cardio/Fitness

Had Rugby Training which was quite abit of fitness with a game at the end in which I felt I played well which is always good at training.



Nutrition


3728 Calories
88g Fat
566g Carbs
168g Protein
191g Sugars

More detailed Nutrition
2184mg Sodium
1554mg Potassium
34g Dietary Fiber
32g Saturated Fats

Notes on the Nutrition:
Had a absolute loads of Carbs today but I did have alot of Sugar which I wasn't that happy with, I hope I can keep getting over 3.5k calories everyday in order to continue bulking, bulk is going well but can see the abs going abit now I suppose it isn't a problem as I'm gaining bulk and then when I cut I will be alot more aesthetic.

[Ash159]

Not much to say as I didn't count calories or do a workout but I went out and played football for 2 hours a 5 a side match on a full pitch so alot of fitness, so I felt that was notable.

[MajorMelon]

Ash, have your supps come in yet?

If not, umud?

[Ash159]

Ash, have your supps come in yet?

If not, umud?

No, not yet bro I ordered them 23 days ago now.

I'm not that mad because I probably won't start using them until after my holiday anyway. Got to catch up on my log tonight.

[Ash159]

Workout


Cardio/Fitness

Had a Rugby match in the National Colts cup, we lose against a team which was Under-19's when we were Under-18's it was quite a hard match. I played half of the match, I had a good game.


Nutrition


Calories were not counted on Saturday, as I had food at the rugby club so I'm not 100% what I ate but I know I had 3.5k calories plus which is always a good thing.

[Ash159]

Workout


Cardio/Fitness

Had a Football Match which was a 8-0 lost which wasn't good but I played a whole 80 minutes and it was alot of fitness aswell.


Nutrition


3490 Calories
117g Fat
424g Carbs
165g Protein
83g Sugars

More detailed Nutrition
4932mg Sodium
2478mg Potassium
37g Dietary Fiber
54g Saturated Fats

Notes on the Nutrition:
Had a good amount of everything the only thing I would have changed would have been my Saturated Fats slightly lower and got slightly more Carbs.

[Ash159]

Workout


Squats

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

Keep squats same again on 26/09/11 once again trying to sort my form out.

Overhead Press

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

Failed on the 3rd Rep on the 1st Set which is 2 reps better than my last reset so I'm going to 30kg last time so I'm going to try and really get 1 set on the Overhead Press next time I get to this weight.

Barbell Rows

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

Think I'm going to have to do my first proper reset on these after my next workout.


Tricep Extensions:
3x8 - 15.3kg/33.6lb Dumbbell


Cardio/Fitness

No Cardio/Fitness Today.



Nutrition


3201 Calories
88g Fat
401g Carbs
161g Protein
125g Sugars

More detailed Nutrition
2678mg Sodium
702mg Potassium
49g Dietary Fiber
30g Saturated Fats

Notes on the Nutrition:
On 26/09/11, I felt I could have had slightly more Calories so I actually got my amount of Calories I want each day in which is 3.5k.

[Ash159]

I forgot to log from 27/09/11 to 02/08/11 but I'm going to start logging again from tomorrow as I'm starting to take a new supplement stack tomorrow which includes Multivitamins, Fish Oils and Creatine. Hopefully I can get all my Supplements in tomorrow.

Supplement Stack
Orange Triad Multivitamin
Optimum Nutrition Fish Oil
NOW Creatine


I'm going to get 3.5k Calories at least tomorrow, and I'm lifting at 5am hopefully this goes well.

[LukeMcD]

we may as well just see some videos now, better off not doing it wrong for the next few months eh?

[Ash159]

we may as well just see some videos now, better off not doing it wrong for the next few months eh?

Don't worry about the videos mate, I had babylover teach me how to squat properly with good form and my other lifts are good form.

[Ash159]

Workout


Squats

2x5 - 22.5kg/49.5lbs
1x5 - 27.5kg/60.5lbs
1x3 - 32.5kg/71.5lbs
1x2 - 37.5kg/82.5lbs
3x5 - 42.5kg/93.5lbs

These felt good for the first time on a weight increase on my Squat, have my form to thank babylover now, he has really helped me out.

Bench Press

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

This felt easy to be honest, I have lifted 42.5kg for 5 reps comfortably but it was in the days I didn't log it.

Deadlift

2x5 - 55kg/115.5lbs
1x5 - 60kg/126.5lbs
1x3 - 65kg/137.5lbs
1x2 - 70kg/148.5lbs
1x5 - 75kg/159.5lbs

Deadlifts felt really hard today definitely feel a reset coming on.

Rear Delt Flies:
3x8 - 9.3kg/20.5lb Dumbells

E-Z Bar Curls
3x8 - 25.5kg/56.1lb

Overhand Pull-ups
5 reps

Cardio/Fitness

No Cardio today.



Nutrition


3600 Calories
78g Fat
528g Carbs
159g Protein
231g Sugars

More detailed Nutrition
4065mg Sodium
2186mg Potassium
43g Dietary Fiber
23g Saturated Fats

Notes on the Nutrition:
Really bad day in my opinion for Nutrition as I always try and keep sugars down and this is the first time since I have recorded calories where I have went over 200g of Sugars in one day.

[Ash159]

Workout


Squats

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

Last time I did squats this heavy I actually had to reset but now I am confident I can do the next weight with good form.

Overhead Press

2x5 - 7.5kg/16.5lbs
1x5 - 12.5kg/27.5lbs
1x3 - 17.5kg/38.5lbs
1x2 - 22.5kg/49.5lbs
3x5 - 27.5kg/50.5lbs

These felt easy but I expected these to feel easy hoping by resetting earlier I can break that 35kg barrier next time I attempt it.

Barbell Rows

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

These felt quite heavy today but I probably won't reset them because I completely them and I feel I will be able to complete the weight up.

Tricep Extensions:
3x8 - 15.3kg/33.6lb Dumbbell


Cardio/Fitness

No Cardio/Fitness Today.


Nutrition


3746 Calories
108g Fat
498g Carbs
175g Protein
186g Sugars

More detailed Nutrition
5455mg Sodium
650mg Potassium
57g Dietary Fiber
33g Saturated Fats

Notes on the Nutrition:
Another unhealthy day with alot of Sugar I need to sort this out after I am back from holiday. I don't think it can be good for my body getting 3x my RDA of Sugar everyday.

[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

Felt amazing to break that 100lb Barrier was a great moment of motivation.

Bench Press

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

This felt harder than last time but I still feel confident to do 42.5kg next workout.

Deadlift

2x5 - 50kg/110lbs
1x5 - 55kg/121lbs
1x3 - 60kg/132lbs
1x2 - 65kg/143lbs
3x5 - 70kg/154lbs

The deadlifts today just didn't feel right, and on the last set I felt something go awfully sore in my back and now I have hurt my back so I won't be lifting all next week.

Rear Delt Flies:
3x8 - 9.3kg/20.5lb Dumbbells

Combo Bar Curl:
3x8 - 25.5kg/56.1lbs



Cardio/Fitness

No Cardio/Fitness Today.



Nutrition


3368 Calories
110g Fat
388g Carbs
169g Protein
110g Sugars

More detailed Nutrition
3735mg Sodium
650mg Potassium
33g Dietary Fiber
34g Saturated Fats

Notes on the Nutrition:
Pleased with the lowered sugars today but I still feel it could be lower around 80grams a day seems better for me. I think if I had more Carbs it would have been a better day I suppose.

[Ash159]

From October 6th 2011 to Yesterday. I didn't count my calories as I had so much going on, I just made sure I ate enough. I hurt my back doing the Deadlifts on 04/10/11 not a good feeling.

[Ash159]

Nutrition


3258 Calories
108g Fat
416g Carbs
120g Protein
134g Sugars

More detailed Nutrition
2151mg Sodium
500mg Potassium
38g Dietary Fiber
44g Saturated Fats

Notes on the Nutrition:
The diet went Ok today, I felt I could have had less calories as I can't workout because I have hurt my back and don't want to hurt it more before my holiday.

Aiming for maintenance calories : 3k.