StrongBigLean's Journal

**StrongBigLean** · 03-02-2020, 06:48 PM

HEAVY DAY WEEK 3/5

weigh in 76 kg

squats

10x10
30x10
57.5x10
57.5x10

barbell curl

10x10
10x10
26x10
26x10

row

10x10
27.5x10
52.5x10
52.5x10

Calf Raises

L 20x12
R 20x12
L 20x12
R 20x12

shoulder press

10x10
10x10
26x10
26x10

Deadlift

10x10
22.5x10
45x10
45x10

bench press

10x10
22.5x10
46x10
46x10

Cheers,

StrongBigLean

**StrongBigLean** · 03-05-2020, 06:08 AM

MEDIUM DAY WEEK 3/5

weigh in 75 kg

bench press

10x10
20x10
42.5x10
42.5x10

Deadlift

10x10
20x10
40x10
40x10

shoulder press

10x10
10x10
22.5x10
22.5x10

row

10x10
22.5x10
47.5x10
47.5x10

Calf Raises

L 20x12
R 20x12
L 20x12
R 20x12

barbell curl

10x10
10x10
22.5x10
22.5x10

squats

10x10
25x10
52.5x10
52.5x10

Cheers,

StrongBigLean

**StrongBigLean** · 03-07-2020, 05:41 AM

LIGHT DAY WEEK 3/5

squats

10x10
22.5x10
45x10
45x10

barbell curl

10x10
10x10
20x10
20x10

row

10x10
20x10
42.5x10
42.5x10

Calf Raises

L 20x12
R 20x12
L 20x12
R 20x12

shoulder press

10x10
10x10
20x10
20x10

Deadlift

10x10
20x10
35x10
35x10

bench press

10x10
20x10
37.5x10
37.5x10

Cheers,

StrongBigLean

**StrongBigLean** · 03-10-2020, 08:34 AM

HEAVY DAY WEEK 4/5

weigh in 76 kg

bench press

10x11
22.5x11
46x11
46x11

Deadlift

10x11
22.5x11
45x11
45x11

shoulder press

10x11
10x11
26x11
26x10*********

row

10x11
27.5x11
52.5x11
52.5x11

Calf Raises

L 20x12
R 20x12
L 20x12
R 20x12

barbell curl

10x11
10x11
26x11
26x11

squats

10x11
30x11
57.5x11
57.5x11

Cheers,

StrongBigLean

**StrongBigLean** · 03-12-2020, 07:12 AM

MEDIUM DAY WEEK 4/5

weigh in 76.5 kg

squats

10x11
25x11
52.5x11
52.5x11

barbell curl

10x11
10x11
22.5x11
22.5x11

row

10x11
22.5x11
47.5x11
47.5x11

Calf Raises

L 20x12
R 20x12
L 20x12
R 20x12

shoulder press

10x11
10x11
22.5x11
22.5x11

Deadlift

10x11
20x11
40x11
40x11

bench press

10x11
20x11
42.5x11
42.5x11

Cheers,

StrongBigLean

**StrongBigLean** · 03-14-2020, 05:56 AM

LIGHT DAY WEEK 4/5

bench press

10x11
20x11
37.5x11
37.5x11

Deadlift

10x11
20x11
35x11
35x11

shoulder press

10x11
10x11
**********26x11
**********26x11

row

10x11
20x11
42.5x11
42.5x11

Calf Raises

L 20x12
R 20x12
L 20x12
R 20x12

barbell curl

10x11
10x11
20x11
20x11

squats

10x11
22.5x11
45x11
45x11

Cheers,

StrongBigLean

**StrongBigLean** · 03-16-2020, 11:32 PM

HEAVY DAY WEEK 5/5

weigh in 77.5 kg

squats

10x12
30x12
57.5x7***************
57.5x1***************

WORKOUT ABANDONED

**StrongBigLean** · 03-18-2020, 12:54 AM

HEAVY DAY WEEK 5/5

weigh in 77 kg

squats

10x12
30x12
57.5x12
57.5x12

barbell curl

10x12
10x12
26x12
26x12

row

10x12
27.5x12
52.5x12***bad form
52.5x12***bad form

Calf Raises

L 20x12
R 20x12
L 20x12
R 20x12

shoulder press

10x12
10x12
26x12
26x12***bad form on last rep BUT PUSHED THROUGH!

Deadlift

10x12
22.5x12
45x12
45x12

bench press

10x12
22.5x12
46x12
46x10***********

Cheers,

StrongBigLean

**StrongBigLean** · 03-20-2020, 07:03 AM

MEDIUM DAY WEEK 5/5

weigh in 77 kg

bench press

10x12
20x12
42.5x12
42.5x12

Deadlift

10x12
20x12
40x12
40x12

shoulder press

10x12
10x12
22.5x12
22.5x12

row

10x12
22.5x12
47.5x12
47.5x12

Calf Raises

L 20x12
R 20x12
L 20x12
R 20x12

barbell curl

10x12
10x12
22.5x12
22.5x12

squats

10x12
25x12
52.5x12
52.5x12

Cheers,

StrongBigLean

**StrongBigLean** · 03-22-2020, 10:25 PM

LIGHT DAY WEEK 5/5

weigh in 78 kg

bench press

10x12
22.5x12
**********46x12
**********46x12

Deadlift

10x12
20x12
35x12
35x12

shoulder press

10x12
10x12
**********26x12
**********26x12

row

10x12
20x12
42.5x12
42.5x12

Calf Raises

L 20x12
R 20x12
L 20x12
R 20x12

barbell curl

10x12
10x12
20x12
20x12

squats

10x12
22.5x12
45x12
45x12

Cheers,

StrongBigLean

**StrongBigLean** · 03-25-2020, 04:13 AM

HEAVY DAY WEEK 1/5

squats

20x8
30x8
60x8
60x8

barbell curl

10x8
10x8
27.5x8
27.5x8

row

10x8
27.5x8
55x8
55x8

Calf Raises

L 20x12
R 20x12
L 20x12
R 20x12

shoulder press

10x8
10x8
27.5x8
27.5x8

Deadlift

10x8
25x8
47.5x8
47.5x8

bench press

10x8
25x8
47.5x8
47.5x8

Cheers,

StrongBigLean

**StrongBigLean** · 03-31-2020, 09:17 PM

HEAVY DAY WEEK 1/5

squats

20x8
30x8
60x8
60x8

barbell curl

10x8
10x8
27.5x8
27.5x8

row

10x8
27.5x8
55x8
55x8

Calf Raises

L 20x12
R 20x12
L 20x12
R 20x12

shoulder press

10x8
10x8
27.5x8
27.5x8

Deadlift

10x8
25x8
47.5x8
47.5x8

bench press

10x8
25x8
47.5x8
47.5x8

Cheers,

StrongBigLean

**StrongBigLean** · 04-02-2020, 09:31 PM

MEDIUM DAY WEEK 1/5

bench press

10x8
22.5x8
42.5x8
42.5x8

Deadlift

10x8
22.5x8
42.5x8
42.5x8

shoulder press

10x8
10x8
25x8
25x8

row

10x8
25x8
50x8
50x8

Calf Raises

L 20x12
R 20x12
L 20x12
R 20x12

barbell curl

10x8
10x8
25x8
25x8

squats

10x8
27.5x8
55x8
55x8

Cheers,

StrongBigLean

**StrongBigLean** · 04-04-2020, 11:30 PM

LIGHT DAY WEEK 1/5

weigh in 78 kg

squats

10x8
25x8
47.5x8
47.5x8

barbell curl

10x8
10x8
22.5x8
22.5x8

row

10x8
22.5x8
45x8
45x8

Calf Raises

L 20x12
R 20x12
L 20x12
R 20x12

shoulder press

10x8
10x8
22.5x8
22.5x8

Deadlift

10x8
20x8
37.5x8
37.5x8

bench press

10x8
20x8
37.5x8
37.5x8

Cheers,

StrongBigLean

**StrongBigLean** · 04-04-2020, 11:52 PM

I've gained weight so I need to recalculate my daily food intake.

me: 29 years, male, 78 kg, 178cm, exercise level: daily

2716 Cal/day

add say 300 Cal per day(?) to TDEE

3016 Cal/day

0.7g of protein per pound of bodyweight
0.4g of fat per pound of bodyweight

me: 78 kg 172 lb
121g of protein (0.7*172)
69g of fat (0.4*172)
38g of fibre
500g of fruit and veg

***Change: extra 11g of almonds***

Each day I'll be eating/drinking the following:
8 weetbix
1 L of rice milk
30g scoop of pea protein
36g of almonds
2 apples (approx 325 g)
1 large avocado (approx 176g)
half a broccoli (approx 235g)
2 cans of beans
300g of cooked rice
2 vegan sausages (100 g)

This brings my macros to:
3043 Calories
121g of protein
79.3g of fat
77.4g of fibre
736g of fruit and veg

**StrongBigLean** · 04-06-2020, 04:34 PM

HEAVY DAY WEEK 2/5

weigh in 78 kg

bench press

10x9
25x9
47.5x9
47.5x9

Deadlift

10x9
25x9
47.5x9
47.5x9

shoulder press

10x9
10x9
27.5x9
27.5x9

row

10x9
27.5x9
55x9
55x9

Calf Raises

L 20x12
R 20x12
L 20x12
R 20x12

barbell curl

10x9
10x9
27.5x9
27.5x9

squats

20x9
30x9
60x9
60x9

Cheers,

StrongBigLean

**StrongBigLean** · 04-09-2020, 01:54 AM

MEDIUM DAY WEEK 2/5

squats

10x9
27.5x9
55x9
55x9

barbell curl

10x9
10x9
25x9
25x9

row

10x9
25x9
50x9
50x9

Calf Raises

L 20x12
R 20x12
L 20x12
R 20x12

shoulder press

10x9
10x9
25x9
25x9

Deadlift

10x9
22.5x9
42.5x9
42.5x9

bench press

10x9
22.5x9
42.5x9
42.5x9

Cheers,

StrongBigLean

**StrongBigLean** · 04-11-2020, 06:12 AM

LIGHT DAY WEEK 2/5

bench press

10x9
20x9
37.5x9
37.5x9

Deadlift

10x9
20x9
37.5x9
37.5x9

shoulder press

10x9
10x9
22.5x9
22.5x9

row

10x9
22.5x9
45x9
45x9

Calf Raises

L 20x12
R 20x12
L 20x12
R 20x12

barbell curl

10x9
10x9
22.5x9
22.5x9

squats

10x9
25x9
47.5x9
47.5x9

Cheers,

StrongBigLean

**StrongBigLean** · 04-13-2020, 08:57 PM

HEAVY DAY WEEK 3/5

squats

20x10
30x10
60x10
60x10

barbell curl

10x10
10x10
27.5x10
27.5x10

row

10x10
27.5x10
55x10
55x10

Calf Raises

L 20x12
R 20x12
L 20x12
R 20x12

shoulder press

10x10
10x10
27.5x10
27.5x10

Deadlift

10x10
25x10
47.5x10
47.5x10

bench press

10x10
25x10
47.5x10
47.5x10

Cheers,

StrongBigLean

**StrongBigLean** · 04-28-2020, 06:57 AM

I stopped working out for the past 15 days for two reasons
1) I had a big assignment to do for uni. Last one of the semester so now I only have exams, but that shouldn't be too stressful because I have plenty of time to study
2) I ran out of protein powder. I ordered some more but due to Covid-19 there were delays and so I didn't receive it until yesterday. I tried getting that extra protein from other foods but those foods had lots of calories and I found myself gaining fat fast so I wasn't too keen on that.

Re-started again today from Week 3 of the current cycle.

Had a busy morning catching up on university lectures and then had work. It got to the point where I had a time limit in which I had to get my workout done. So I was doing the exercises quicker than I usually would and not resting as much as I normally would. On the last exercise (squats) I got very close to giving up coz I was feeling overwhelmed by my exertion but managed to stick with it. Proud of myself for that, but was a scary few moments where I found it hard to catch my breath for a good few minutes.

HEAVY DAY WEEK 3/5

bench press

10x10
25x10
47.5x10
47.5x10

Deadlift

10x10
25x10
47.5x10
47.5x10

shoulder press

10x10
10x10
27.5x10
27.5x10

row

10x10
27.5x10
55x10
55x10

Calf Raises

L 20x12
R 20x12
L 20x12
R 20x12

barbell curl

10x10
10x10
27.5x10
27.5x10

squats

20x10
30x10
60x10
60x10

Cheers,

StrongBigLean

**StrongBigLean** · 05-02-2020, 08:51 AM

MEDIUM DAY WEEK 3/5

squats

10x10
27.5x10
55x10
55x10

barbell curl

10x10
10x10
25x10
25x10

row

10x10
25x10
50x10
50x10

Calf Raises

L 20x12
R 20x12
L 20x12
R 20x12

shoulder press

10x10
10x10
25x10
25x10

Deadlift

10x10
22.5x10
42.5x10
42.5x10

bench press

10x10
22.5x10
42.5x10
42.5x10

Cheers,

StrongBigLean

**StrongBigLean** · 05-04-2020, 05:37 AM

LIGHT DAY WEEK 3/5

bench press

10x10
20x10
37.5x10
37.5x10

Deadlift

10x10
20x10
37.5x10
37.5x10

shoulder press

10x10
10x10
22.5x10
22.5x10

row

10x10
22.5x10
45x10
45x10

Calf Raises

L 20x12
R 20x12
L 20x12
R 20x12

barbell curl

10x10
10x10
22.5x10
22.5x10

squats

10x10
25x10
47.5x10
47.5x10

Cheers,

StrongBigLean

**StrongBigLean** · 05-06-2020, 05:52 AM

HEAVY DAY WEEK 4/5

squats

20x11
30x11
60x11
60x11

barbell curl

10x11
10x11
27.5x11
27.5x11

row

10x11
27.5x11
55x11
55x11

Calf Raises

L 20x12
R 20x12
L 20x12
R 20x12

shoulder press

10x11
10x11
27.5x11
27.5x11

Deadlift

10x11
25x11
47.5x11
47.5x11

bench press

10x11
25x11
47.5x11
47.5x10

Cheers,

StrongBigLean

**StrongBigLean** · 05-07-2020, 10:48 PM

MEDIUM DAY WEEK 4/5

Weigh in 79kg

bench press

10x11
25x11
******47.5x11
******47.5x11

Deadlift

10x11
22.5x11
42.5x11
42.5x11

shoulder press

10x11
10x11
25x11
25x11

row

10x11
25x11
50x11
50x11

Calf Raises

L 20x12
R 20x12
L 20x12
R 20x12

barbell curl

10x11
10x11
25x11
25x11

squats

10x11
27.5x11
55x11
55x11

Cheers,

StrongBigLean

**StrongBigLean** · 05-10-2020, 05:33 AM

LIGHT DAY WEEK 4/5

squats

10x11
25x11
47.5x11
47.5x11

barbell curl

10x11
10x11
22.5x11
22.5x11

row

10x11
22.5x11
45x11
45x11

Calf Raises

L 20x12
R 20x12
L 20x12
R 20x12

shoulder press

10x11
10x11
22.5x11
22.5x11

Deadlift

10x11
20x11
37.5x11
37.5x11

bench press

10x11
20x11
37.5x11
37.5x11

Cheers,

StrongBigLean

**StrongBigLean** · 05-11-2020, 11:58 PM

HEAVY DAY WEEK 5/5

Weigh in 81 kg

bench press

10x12
25x12
47.5x12
47.5x12

Deadlift

10x12
25x12
47.5x12
47.5x12

shoulder press

10x12
10x12
27.5x12
27.5x12

row

10x12
27.5x12
55x12
55x12

Calf Raises

L 20x12
R 20x12
L 20x12
R 20x12

barbell curl

10x12
10x12
27.5x12
27.5x12

squats

20x12
30x12
60x12
60x12

Cheers,

StrongBigLean

**StrongBigLean** · 05-14-2020, 05:59 AM

MEDIUM DAY WEEK 5/5

weigh in 80 kg

squats

10x12
27.5x12
55x12
55x12

barbell curl

10x12
10x12
25x12
25x12

row

10x12
25x12
50x12
50x12

Calf Raises

L 20x12
R 20x12
L 20x12
R 20x12

shoulder press

10x12
10x12
25x12
25x12

Deadlift

10x12
22.5x12
42.5x12
42.5x12

bench press

10x12
22.5x12
42.5x12
42.5x12

Cheers,

StrongBigLean

**StrongBigLean** · 05-16-2020, 02:32 AM

LIGHT DAY WEEK 5/5

weigh in 81 kg

bench press

10x12
20x12
37.5x12
37.5x12

Deadlift

10x12
20x12
37.5x12
37.5x12

shoulder press

10x12
10x12
22.5x12
22.5x12

row

10x12
22.5x12
45x12
45x12

Calf Raises

L 20x12
R 20x12
L 20x12
R 20x12

barbell curl

10x12
10x12
22.5x12
22.5x12

squats

10x12
25x12
47.5x12
47.5x12

Cheers,

StrongBigLean

**StrongBigLean** · 05-19-2020, 05:38 AM

HEAVY DAY WEEK 1/5

weigh in 81.5 kg

squats

20x8
32.5x8
62.5x8
62.5x8

barbell curl

10x8
10x8
28.5x8
28.5x8

row

10x8
30x8
57.5x8
57.5x8

Calf Raises

L 20x12
R 20x12
L 20x12
R 20x12

shoulder press

10x8
10x8
28.5x8
28.5x8

Deadlift

10x8
25x8
50x8
50x8

bench press

10x8
25x8
48.5x8
48.5x8

Cheers,

StrongBigLean

**StrongBigLean** · 05-21-2020, 06:55 PM

MEDIUM DAY WEEK 1/5

bench press

10x8
22.5x8
42.5x8
42.5x8

Deadlift

10x8
22.5x8
45x8
45x8

barbell curl

10x8
10x8
25x8
25x8

row

10x8
25x8
52.5x8
52.5x8

Calf Raises

L 20x12
R 20x12
L 20x12
R 20x12

shoulder press

10x8
10x8
25x8
25x8

squats

10x8
27.5x8
57.5x8
57.5x8

Cheers,

StrongBigLean

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