Oso's total strength journal

[oso0690]

Current stats:
15 yo, 6'1
190lbs
~15%bf maybe

Yay, I finally got pics, i'll try to upload them on imageshack

[img=http://img150.imageshack.us/img150/6564/p10100024cm.th.jpg]

[img=http://img116.imageshack.us/img116/4715/p10100039ia.th.jpg]

[img=http://img150.imageshack.us/img150/1207/p10100047yj.th.jpg]

[img=http://img150.imageshack.us/img150/8537/p10100052pl.th.jpg]

[img=http://img116.imageshack.us/img116/171/p10100076pp.th.jpg]

lol yes, I'm hairy.

EDIT: wow, i didn't realize how slow the pics come up, tell me if you can't see them

Workout
Current 5 rep maxes from 5x5
Squat 225x5
bench 170x5
row 135x5
deadlift 245x5
military 120x5

Well, I decided to make a journal and thought this place is the way to go with all the helpful info.
I ran the SF 5x5 up to week 10 then stalled out, so I plan on making this week an easy deload week as well as the beginning of my 2nd run.
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My goals: #1 GET STRONG and add mass as a secondary goal.

Out of the gym, I want to gain hand strength and 'pull back' my shoulders with high rep rotator cuff and bent over arm raises. (They aren't bad now, but I don't want to risk any shoulder injury in the future)
I work my hands everyday, and go to the gym for 1 hour MWF.
Along with my hands..It's a must to do active recovery for them so they don't get stiff/weak or ache. So I will do contrast baths With dex ball rotations and hand extensor work everyday.

Since hand strength is as big a part as working out to me, I have seperate goals
Hand goals: Close BBSM (beef builder super master) gripper, Bend 60D penny nail, One hand pinch two 35s, rip a full deck of Gold Crown (cheapos lol) cards.
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Diet
A clean bulk, maybe a few cheat meals here and there with nothing being planned.
My diet includes:
As much milk as I can drink (no more than a gallon a day)
3 protein shakes spread throughout the day
as much protein as I can get my hands onto (I always get ATLEAST 190g)
lots of rice, meats, eggs, fruits, Peanut butter and jelly sandwiches, whatever the family cooks up.
Canola oil added in rice and eggs.

Pretty much I just eat as much as I can for 5+ meals that include protein

Things I need to improve includes upping my water intake, and more vegetables
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NO CARDIO -- The only cardio I get is riding on my whip - the bikeride to the gym and to the foodstore. When I used to do cardio, I was never able to gain any weight and can only force so much food into my body.

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Today, I started my grip work:
warm up on T,1,2,SM

#3 Neg x 3 singles
#2 OC x 3 singles

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Key: Neg = Negatives...Close a gripper higher than your goal gripper
OC = Over crush, Close and hold a gripper below your goal gripper
T (trainer), 1, 2, 3 = Captain of Crush grippers
BBSM = Beef Builder Super Master


Comments: I will try to update almost everday and any advice/comments/critique welcome.

 

[Anthrax Invasion]

You look a little less than 15%, but I could be wrong since you're tall.

Look like me when I started, aside from the torso hair.

Good luck bro.

 

[GSP]

Dude, your numbers are fantastic for only being 15. If you keeping going down the path you're on now, you're going to be an animal before you're even out of HS!

Good luck with your 2nd 5X5 run!

 

[xblitz44x]

It sounds like you certainly have your head right and are on the right track.

FYI, if you drink just a gallon of milk and 3 50-gram shakes you're already at 278 grams of protein so you'll be well over 190 grams

Count calories for the first week or two to make sure you're getting enough. A lot of kids say "man I eat so much and can't gain weight!" but then when they write it down they realize they are under 3,000 calories. Figure out what your maintenance calories are and exceed it by 500-1000. Use www.fitday.com to help count the calories. When you have consistantly eaten in your target calorie range then you lax a little on counting since you'll pretty much know what you have to eat anyway.

 

[howelad]

Good luck on your training bro! Cant wait to hear how it goes!

 

[oso0690]

Thanks for the input everyone

deloading week, I just went easy, I lowered the weight more than what madcow suggested of just changing your 5x5 to 3x3 and keeping the weights steady. (I do realize that deload was from the DF 5x5 so I'm sure it would work with the SF too by just cutting the weight down a little bit to match an estimated true 5x5 rep max) I don't know if what I did was the best thing though.

Squats
135x3 front squats
185x3x2 wide stance

Bench
95x5
135x3
155x3
135x3

pullups
Bw x3x3

I subbed pullups for bent over rows just to change things around a little bit and they were very easy. Felt really weak on bench press, and squats were all right. Never have done front squats so it was different for me.

as with diet, I wanted to finish what i ate before I posted, but I went on fitday.com to see how many calories i actually get on a typical day since nothing is planned.

meal 1
Oatmeal 160 cals (I got tired of plain and use a sweetened kind)
protein drink w/2 servings of milk 380
540 cals

meal 2
2 serv of apple sauce 240
chicken breast 281
521 cals

meal 3 (pre workout)
protein drink w/2 servings of milk 380
380 cals

meal 4 (post workout)
protein drink w/2 servings of milk 380
2 servings of ice cream! 340 (I don't eat ALL clean as I know a few cheat meals won't hurt...)
720 cals

meal 5
peanut butter sandwich 300
300 cals

meal 6
2 servings of rice w/ 1 tbsp of canola oil 460
2 cups of milk (same as 2 servings) 260
720 cals

meal 7 (family dinner)
a piece of whole wheat bread 90 cals and tuna helper (I don't know the nutrition facts, but i ate until I was full)
90+??? cals

I haven't eaten the meal below but I always have it before I go to bed.

Meal 8
3 XL eggs and 1 white w/ 1 tbsp of canola oil 405
2 cups of milk 260
665 cals


= ~4000 cals?
~275g protein
I had a little bit of greens in the tuna helper I need to up that and I've started to up water intake by a little. I'm going to buy a gallon jug and make sure it's empty by the end of the day.

On average I think I get around 3500-4500 cals a day
My macros are around:
30% protein
35%fat
35%carbs

 

[Shades McCool]

You seem to be on top of everything. If I were you I would use the beginner 5x5 workout (I don't know if that is the one you are using now). Follow it to a T and do not mess around with it. You are young and will grow the most from complex lifts like the ones listed in madcow's beginner 5x5.

 

[oso0690]

squats
135x3x3 *alternated front, back, wide stance*

deadlift
205x3x3 *alternated convention and sumo*

military
95x3x3

I tried cleaning today and absolutely suck ass at them. My form is horrible and I really don't know too much of what I'm doing. I was using 95 to try and get some form of technique down, but yeah, not happening.

 

[xblitz44x]

Just curious as to why you decided to deload already? Did you have pain in the joints? Did you hit some kind of plateu?

Your diet looks on point. Good job with the milk thing too; it makes it easier to meet your calorie goals. I was 195 when I started really hitting the calories hard (around 4500-5000 daily) and am at 230 now after about 4 months.

 

[oso0690]

Just curious as to why you decided to deload already? Did you have pain in the joints? Did you hit some kind of plateu?

Your diet looks on point. Good job with the milk thing too; it makes it easier to meet your calorie goals. I was 195 when I started really hitting the calories hard (around 4500-5000 daily) and am at 230 now after about 4 months.

nice progress. The reason I deloaded was I couldn't hit a single PR in any workout for the 10th week (My military press actually started to go down. went from getting 120x5 the previous week to 125x2 with major struggling).
It felt that was a jump downward in my progress and about time to drop the hardwork, and take a deload week then start it back up again once I feel refreshed. Maybe I should have dropped down 4 weeks immediately like it says to or try to keep going to week 11, but didn't feel like I could handle it.