Tried's trying Journal

[tried]

Thought I would start a journal will give me something to follow. As of Monday im into my 4th week of the stronglifts.

Last week ended with~

Bench 60kg 5x5

Squat 70kg 5x5

Invert Row 3xF

Push Up 3xF

Reverse Crunch x36 (have just figured out how to do them properly using a weight an decreasing it).

I am 185cm/6'0.

Weight on 4/6/10 was 76kg at 16.5% BF

Weight on the 19/6/10 was 77kg at 15.5% BF

Was kind of hoping to have put on a little more weight than I have but having lost 1% body fat I think it's off my stomach it seems flatter (or maybe it's just in my head).

Have eaten 5/8th of stuff all today half a pizza and not sure what tea is yet. Will have a protein shake with tablespoon of flaxseed oil an 5g of creatine an two eggs.

Will try my best to add to it everyday with diet an gym sessions.

Gym days are Monday, Wednesday and Friday.

Not sure whether to weigh myself weekly or fortnightly. Have been doing it fortnightly.

[tried]

Well the last week was a write off stood on a nail at work monday morning got the week off work. Went to palmy had my 21st 39 second yardy that was about the only straining exercise I did.

This morning

Weight: 77kgs

Protein shake

Banana

5x5 75kg squats

1x5 65kg deadlift

5x5 60kg bench

3x12 reverse crunch

3xf inverted row

3xf push ups

Two pieces of toast with one can of spaghetti an two pieces of bacon.

An American hot dog.

[Pseudonym]

Congrats on the 21st, mate. Ouchy on the nail, though.

[tried]

Thanks Pseudonym.

Tonight

Squat 72.5kg 5x5

Overhead Press 30kg 5x5

Deadlift 60kg 5x5

Pull ups 3xf

Prone Bridge 3x30sec

1/2 cup of rolled oats (porridge)

1 piece of toast

2 cheese an ham toasties

1 Banana

1 Packet of shapes

1 Pottle of yoghurt

150g of pasta

Protein shake x2

4 Chicken drum sticks

Potatoe bake

[tried]

Day off

1 Protein shake

2 Pies

1 Cream bun

2 apple/apricot slice

3 chicken drum sticks

1 yoghurt

1 banana

1 Museli Bar

Juice

Haven't had tea yet

So just over 2000 calories

[tried]

Gym lastnight to night is a night off

5x5 72.5kg squat (really struggled with the last 2 sets had a guy run over an spot me up thank goodness for him!)

5x5 62.5kg bench press (coping with this better than I thought I would be)

3xf invert row

3x12 reverse crunch

3xf push up

Not sure what im going to do about the squat. I might just stay on the 72.5kg untill I can do it solidly.

[tried]

Gym today

5x5 75kg squat managed to do all 5x5 this time

5x5 65 kg deadlift

5x5 35 kg shoulder press

3xf pull up

3x30 sec prone bridge

Breakfast 7am

1 steak an cheese pie

1 muffin

1 cookie time

Smoko

half a home made pizza

1 apple

2nd smoko

other half of home made pizza

1 apple

Protein shake on way home

Tea

2 burgers home made patties

Chips

[soundsgood]

Why are you squatting 4x a week? You're not doing yourself any favors. You should have a search on the forums for a better beginners programme.

And you def need to sort out your diet. Your not getting anywhere enough calories from protein sources throughout the day. You need to be eating more steak, chicken and fish.

Sorry to be blunt but you can toil away and get average results after 6 months or do it properly and make real gains.

Congrats on the 39 sec yardy, that's epic. \:D/

[Old Bull]

Day off

1 Protein shake

2 Pies

1 Cream bun

2 apple/apricot slice

3 chicken drum sticks

1 yoghurt

1 banana

1 Museli Bar

Juice

This was looking pretty good till you got to the bottom 3 sort of spoilt the reading I thought this is a Powerlifters daily feasting.

Like the 2 Pies the best here is a thread on pies

http://www.powerhousegym.co.nz/gymforum ... p?tid=1285

Good luck with SL not a bad programme

[tried]

Don't apologise criticism is good! Im squatting 3x a week not 4. I gym it Monday,Wednesday and Friday and have the weekend off.

I havn't been having many protein shakes because im nearly out and need to get some more. The last two weeks have been tight due to only working half as much as I normally would. So food was a bit tight also!

I figured pies were an easy way to get calories for bulking.

Im off to the supermarket in a while to get this weeks food.

Weight 76kgs

Body fat 16.86%

Safe to say Im not eating enough.

[tried]

This week's diet will consist of

Am now out of protein and cannot afford any untill next week.

Breakfast 6.30 - 77g of oats 1 banana

1st Smoko 10am - 250g chicken breast with 290g of rice

2nd Smoko 1pm - 250g beef mince 125g (raw) of spaghetti pasta

Finish work 5pm - 1 Banana, Cheese toastie maybe?

Gym 6.15pm ish - Normally would have a protein shake here afterwards

Tea 7pm ish - Tea will vary as I am cooking with a flatmate. Mince an nachoes for one night homemade pizza another.

Something else can be added in here easy I think

So far I have

Protein - 137g

Carbs - 173g

Fat - 27.3g

Calories - 1505

This is a very rough approximate it does not include tea or the cheese toasties, an I think im eating twice as much spag pasta as what I calculated.

Any ideas on what else I can add to it?

To be completly honest I can't see those smoko meals filling me.

[rimma]

hey fella

Just re: the deadlifts, 5x5 might become a bit much when they get to a bigger weight. People told me when I was doing this that heavy deadlifts dont respond to a lot of volume, so you could cut them to several warmups and a couple of working sets, while still doing 5x5 for bench, military and squat.

These people also told me that squatting three times a week is fine. I would still be doing it if I weren't such a pussy

[tried]

Cheers for that Rimma

I see I have put 5x5 I havn't been doing 5x5 at all I have been doing it 1x5 like it say's to do. Typo!

Cheers