A newbies log

[R34PER]

A bit about me
- Planning to put on a lot of mass and strength, then to focus on shaping and shifting most the fat i will have put on after getting to about 16/17st.
- Started weight training september 2010 @ 144 pounds, ran starting strength for a few months, then sort of ruined a lot of my strength gains by using a really bad program :\

Stats
- All taken at the largest point of the muscle and tensed, in order to keep it consistant.
- 19 y/o male
- 5' 10"
- 188lb
- Chest 42"
- Thighs 24.5"
- Arms 15.3"
- Shoulders 53"
- Calves 14.5"
- Uknown body fat, would be cool if someone could take an estimate


What
Madcows variation of the 5x5 as found on Stronglifts, i have somehow managed to mistake power cleans for clean and press, so have been doing them this week by mistake, but will be updating to includ 1RM and target 1RM of power cleans.

Current 1RM
Squat 253
Bench 177
Clean and Press 151
Standing millitary press 126
Deadlift 278

Goal 1RM @10 weeks of programme

Squat 330
Bench 227
Clean and Press 202
Standing millitary press 165
Deadlift 355

Diet
Trying to make an effort with it, however finding it quite hard so far consists of a lot of milk, rice,chicken, tuna, pasta and greens. Currently only taking extreme nutritions "extreme mass."

Pictures
Most recent, taken a few weeks ago;

www(dot)imagecdn.bodybuilding(dot)com/img/user_images/growable/2011/05/23/30163022/gallerypic/1IbdIEhw18ZWk8hrKgPazJH2RvMeJ0664(dot)jpeg

If youve got any comments, questions or w.e feel free to ask, going to try and update this once a week with all 3 workouts in 1 post to try and keep it manageable.

cheers for reading
E

 

[R34PER]

Been pretty ill this week, but still managed to get down the gym and also sort out the power cleans, tried 80kg for 5 but only managed 3 so going down to 72.5 for fridays triple.

06/06/11

squat 5x5 60,70,80,90,102.5 KG
bench 5x5 40,50,60,70,80KG
power clean 5x5 40,50,60,70,80KG
hyper extensions 2x8 10KG
decline sit ups 4x8 Bodyweight

08/06/11

squat 4x5 62.5 72.5 82.5 82.5
standing millitary press 4x5 37.5 42.5 47.5 52.5
deadlift 4x5 82.5 92.5 102.5 112.5
decline sit up 3x8 2.5
chin ups 3x8 bodyweight

10/06/11

squat 4x5, 1x3, 1x8 62.5 72.5 82.5 92.5 102.5 82.5
bench 4x5, 1x3, 1x8 42.5 52.5 62.5 72.5 82.5 62.5
p.c 4x5, 1x3, 1x8 32.5 52.5 52.5 62.5 72.5 52.5
dips 3x8 5
alt bicep curl 3x8 15
tricep ext 3x8 40

 

[CoBra666]

i dont understand kilos lol. get your diet in check, get lots of rest and good luck bro. work hard

 

[the_alcatraz]

Your diet portion is vague. I would make you're I'm getting at least 6 meals a day and 2 shakes. Dump the "extreme mass" - too much sugar and to many additives. Visit: needtobuildmuscle.net or Orbitnutrition and pick up some whey protein and take that instead.

 

[R34PER]

think i've only got about 500g of the shake left, so will stick to using it PWO just to get rid of it and get some whey protein instead, being across the pond, would work out expensive to order from there, but cheers for the links and advice. Diet wise obviously its only food for one day, but hopefully itll be enough to give you an idea and suggest some improvements or whatever.

4 boiled eggs
70grams oats
yoghurt
pint of milk

chicken breast
handful of brown basmati rice

gym
pwo shake

can of tuna
spinach

rump steak
2 eggs
spinach
pint of milk

pre bed shake w/ milk
and lots of tea during the day, w/o sugar, i like tea
also multivits with breakfast

as for the workouts this week; back in pounds so its easier for some of you

13/06/11

squat 5x5 137.5 159.5 181.5 203.5 231
bench 5x5 93.5 115.5 137.5 159.5 187
power clean 5x5 115.5 115.5 115.5 137.5 159.5
hyper extensions 2x8 22
decline sit ups 4x8 Bodyweight

15/06/11

squat 4x5 143 165 187 187
standing millitary press 4x5 66 88 110 121
deadlift 4x5 181.5 203.5 225.5 247.5
decline sit up 3x8 5.5
chin ups 3x8 bodyweight

17/06/11

squat 4x5, 1x3, 1x8 143 165 187 209 236 187
bench 4x5, 1x3, 1x8 99 121 143 165 187 143
p.c 2x5, 1x3, 1x8 121 143 165 121
dips 3x8 11
alt bicep curl 3x8 33
tricep ext 3x8 88

 

[CoBra666]

yo bro. check out Sports Supplements, Bodybuilding Supplements and Sports Nutrition its got alot of the needtobuildmyscle products... if ur european anyways. not sure which pond u are over. keep it up dude

 

[R34PER]

another week goes past, still been sort of ill, missed wednesday workout and cutdown the intensity for the rest of the week.

06/06/11

squat 5x5 143 165 187 209 236
bench 5x5 99 121 143 165 187
power clean 3x5 121 143 165


10/06/11

squat 4x5, 1x3, 143 165 187 209 243
bench 4x5, 1x3, 99 121 143 165 187
p.c 2x5, 1x3, 1x8 121 143 171 121
dips 3x8 22
alt bicep curl 3x8 33
tricep ext 3x8 66

also got myself some some whey protein and a new PWO shake, diets getting in better shape, looks like ive lost a bit of fat too which is also cool.