NorwegianDJ's workout journal

Instead of continuing to post workout's in my journal on the HS forum, I'll just post them here.

I started working out 7 months ago. Have gained 14kgs.
Started out doing skinnyguy for a good 5 months, gaining about 9kg.
Switched to Starting Strength Programmed Novice 2 months ago, and gained 5kg's.

Started counting my calories on www.fitday.com about 2 weeks ago. Helps alot.
http://i55.tinypic.com/1z4bl8j.jpg This is taken 2 days after I stared using fitday, so the macros arent quite fitting. I got my macros now.

Currently I'm 71.5kgs and 181cm ( 157 lbs and 5'11")

Started cutting on thursday, and it's going nicely. Been on a 300-600 calorie deficit. (According to what I found my baseline calories to be; 2300).
Aiming for 155g protein a day, 65-85g fat and 1800-1900 calories.

Previous workouts:

Squat: 3x5x70
Bench: 3x5x45 (Starting low, as my bench hasn't improved much in the past months).
Chin-ups: 3xFailure (4-6)
Crunches: 4x10x20

In kg's.
-
Squat: 3x5x75
Press: 3x5x25 (Used some preset weight-bar. Probably 25-30kg).
Deadlift: 1x5x70
Abs: 3x~15x20 (Abs are getting redicolously easy, so Im changing to some other ab excercise than crunches).
Weight: 67.7
-
Lifting this morning. Overslept a bit, ate a bit less and felt a bit weaker.
Squat: 3x5x75 (I noticed and was told I had bad form on these. I had narrowed stance than usual + my back was not keeping arched during the lift, hence it feeling much heavier).
Bench press: 3x5x50 (I suck at benching, I suspect Im doing something major wrong, but I cannot complain at my form).
Pull-ups: 3xFailure (2-6) Did last set at assisted pull-up machine, as I felt I needed to do more than 2 reps. Did 5.
Curls: 3x12x15 Barbell
Abs: 3x~10x20 Giving crunches another shot. Seems better now with new technique.
-
Squat: 3x5x80 (Started to get quite heavy now, so Im doing 5kg jumps per week).
Press: 3x5x30
Chin-ups: 3xFailure (5-8 reps to failure this time).
Incline sit-ups: 3x5-10x20 (Quite heavy, I might keep this).
-
Squat: 3x5x80 Pumped this out like it was nothing. BTW: I squat to parallel (like 90-110 degrees) As deep as the safety bars allow.
Bench: 3x5x55 Asked for a spot on all 3 sets. (1st: 7x50, 2nd: 5x55, 3rd: 7x55). I'll see if I manage to do 3x5x55 without a spotter next time.
Deadlift: 1x5x60 (Maybe 70, cant remember. Think it was 60.)
Extra incline sit-ups: 3x~8x20 Slightly heavy.
Weight: 68.2
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Squat: 3x(5-5-6)x80 (I thought I was doing 85, but turned out i did 80. Was quite heavy, focused on form and did very well).
Press: 3x(6-5-6)x25 (Did lighter this time as I feel Im doing bad form on 30).
Pull-ups: 3x(6-4-4)xBW
Curls: 3x12x20 (I do last set with reverse grip)
Incline situps: 3x10-15xBW
-
Workout:
Squats: 3x(5-5-6)x85 I could've done a few more reps.
Bench: 3x5x55 (Going good. Was able to do it without a spotter).
Chinups: 3x(8-6-5)xBW
Incline situps: 3x(8-10)xBW
Weight: 68.2kg (I need to eat more proteins!)
-
Squat: 3x(6-7-6)x80 Wednesdays are supposed to be 80% of max effort on squats. Meh.
Press: 3x5x30
Deadlift: 1x5x70 Easy. However, it hurts when it hits my knee and scrapes along my shins.
Dips: 1x3xBW Just testing out.
DECLINE sit-ups: 3x10xBW Ive been saying INCLINE the whole time instead of DECLINE.
Weight: 68.5
-
Squat: 3x5x85
Bench press: 3x5x55
Pullups: 3x3xBW
Curls: 3x8x20
Decline situps: 3x8xBW
WEAK
Weight: 70.2
-
Squat: 3x(6-5-5)x85 This was really heavy, probably my hardest one so far. Upping to 90 next monday I think.
Bench: 3x5x55
Deadlift: 1x5x70 This was hard, but doable when I got into it. I got 0 reps on first try.
Leg raises: 2x~10x(well.. Legs)
Chin-ups: 1x5xBW
Weight: 69.45kgs
-
Squats: 3x5x90 Finally doing 2 plates! This was EASY. Pumped this out faster than any of heavy sets I've done recently. Did all reps without pause, finishing in about 20-30 seconds. Aiming for olympic bar (100kg) soon.
Bench: 3x5x55 I think I can increase to 60 on friday.
Chin-ups: 3x(8-7-5)xBW Too little rest on last set.
Leg-raises: 1x20xBW
Decline sit-ups: 3x10x10kg
Weight: 71.2kg
SUCCESS
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****. Today's workout was bad. I felt weak and form was poor.
Squats: 3x5x95 This went very slow and was really hard. Bent forward too much at times. The absolutely last rep I stalled on the bottom for 2-3 seconds. Postponing 100 for wednesday, jumped from 85 to 95 too fast.
Press: 3x(5-4-4)x35 Weak. Will repeat on monday.
Deadlift: 1x5x80 This was good and easy.
Decline sit-ups: 2x10x10 Ran out of time, as my breaks were longer than usual.
Weight: 71.3kg
-
Workout was WEAK.
Squat: 3x(5-4-4)x90 First time i failed at bottom.
Bench: 3x(5-6-7)x55 Put on some good music and pumped thru this like it was nothing.
Chin-up: 3x~7xBW
Decline situps: 3x10x10
curls: 3x12x15
Weight: 71.5kg
-
Got there at 5, so I was all carbed up and stuff.
Squat: 3x(5-5-6)x90 This was almost easy again. Maybe 95 next session.
Bench: 3x5x60 New PR. Also easy. Did 6 reps on last set.
Chin-ups: 3x~7xBW
Decline sit-ups: 3x10x10
-
Squat: 3x(5-5-7)x90 Keeping this weight for the cut I think.
Press: 3x(5-5-7)x30 Tried 35, but it was simply too heavy. Also got some shoulder pain after set, but nothing major.
Deadlift: 1x5x85 Quite nice and easy.
Decline sit-ups: 3x~12x10
-
Squat: 3x5x90 Felt this, last set was hard.
Bench: 3x5x60 Struggled with every rep on the last set for some reason.
Chin-up: 3x~7xBW
Decline sit-ups: 3x12x10

Eat more in pre-workout meal. More carbs.

Workout:
Squat: 3x5x90
Press: 3x5x35 Fixed my form and was able to lift 35s almost as well as 30s. Back is arching a bit too much.
Deadlift: 1x6x90 Only lift Im increasing while cutting.
Decline sit-ups: 3x10x10

Squat: 3x5x90 Feeling a tiny bit weaker. Had tiny bit narrower stance. Considering squatting outside the safety rack, in order to gain increased depth.

Bench: 3x(5-6-7)x60 Set 2 and 3 were spotted, hence more reps.

Chin-ups: 3x(10-8-5)xBW

Decline sit-ups: 3x10x10

Weight: 70.45kg

Just curious, how much do you bench and squat?

Theminatar said:

Just curious, how much do you bench and squat?

Click to expand...

Troll?

Squat: 200lbs, been up at 210.
Bench: 132lbs
Deadlift: 200lbs and increasing

Doing Starting Strength. Squat 3x/week, bench 1.5x/week.

Did an accessory workout today, as Im missing a workout over the weekend due to visitors coming.

Deadlift:
1x5x95
1x5x100

Flyes: 3x8x12

Press: 3x7x30

Chin-ups: 3x~6xBW

Decline sit-ups: 3x10x10

Weight: 70.75kg

You explained workout in a very professional manner that is 40% uinderstandable for me... I request to you kindly explain this in simple way...
Los Angeles Boot Camp

Quinlan said:

You explained workout in a very professional manner that is 40% uinderstandable for me... I request to you kindly explain this in simple way...

Click to expand...

It's:

Set x reps x weight (in kgs)

Where a set is a group of repetitions: ie: One set x five repetitions (1x5)
Reps are times you do a full movement with the weight. 1 rep is one repetition. ie: Lifting the barbell from the ground and putting it back down; 1 rep.

Weight is weight on the bar (including the bar).

NorwegianDJ said:

Troll?

Squat: 200lbs, been up at 210.
Bench: 132lbs
Deadlift: 200lbs and increasing

Doing Starting Strength. Squat 3x/week, bench 1.5x/week.

Click to expand...

No, but I could troll if you'd want me to. =P

I was just curious because I wanted to compare it to the beginning of your training. It seems like you're gaining muscle kind of slow. That's just my opinion, but you have improved a lot!

Keep up the good work!

Monday:
Squat: 3x5x90
Bench 2x5x60
1x3x60
1x0x60
1x6x50 I felt quite weak on the bench, and needed a spotter with the last set.
Deadlift: 1x5x100
Decline sit-ups: 3x12x10
Weight: 69.35kg
Lost 2kgs.. that was a bit too fast.
Feels good tho, starting to get quite toned. Just need that ab fat to go away.

Squat: 3x5x90 My earphones broke on the first rep. Squatting with just buzzing in your right ear isn't what I'd recommend for concentration. Need to lean back more.
Press: 3x(7-6-7)x30
Chin-ups: 3x(10-7-6)xBW
Decline sit-ups: 3x15x10
Weight: 69.50kgs

Accessory workout due to going away over weekend.

Bench press: 3x8x50
Deadlift: 1x5x90
Incline bench: 2x8x40
Deadlift: 1x3x110 (Could've done 5).
Bench press: 2x7x50
Flyes: 3x12x10
Curls: 3x6-12x10
Weight: 69.85kg

Met a friend at the gym, so workout didn't turn out as expected.

Havent worked out in nearly a week, so Im counting that week as a deload.
Workout was very low intensity.
Diet has been bad the past 10 days, so I might've lost more muscle than I wanted. Im lean tho. Gonna start lean bulking soon.

Squat: 3x5x90 Heavy ****.
Bench: 1x5x60 (Spotted)
1x8x55
1x8x55 (Unintentionally spotted on last reps)
1x4x55 (Got pains in between shoulder blades, so decided to rack it. Almost injured my right shoulder in the process.)
Deadlift: 1x5x110 PR! I failed the first try with 0 reps, but I switched to alternate grip and repped it. Also first time without shoes.
3x12x10 Flyes
2x12x10 Decline sit-ups
1x5xBW Dips
1x12x10 Decline sit-ups

Squat 3x5x90
Press 3x7x30
Chin ups 3x(12-10-10)
Decline sit ups 3x15x12 (DB)
68.6kg

Did a reset today, as I'm starting lean bulking.

Squat 5x5x75
Bench 5x5x45
Deadlift 1x1x115 got pains (not stingy) in my whole chest just afterwards, so stopped.
Decline situps 1x15x10
Deadlift 1x5x100
Decline situps 2x15x10

Squat 5x5x80
Press 5x5x30
Chinup 1x11
Flyes 2x12x10
Flyes 1x10x12
Chinups 2x9
Decline situps 3x12x10

After reset, my workouts have been much higher intensity.
Squats 5x5x85 easyyy
Bench 5x5x50 even easier.
Chinups 3x(13, 6, 7) too little rest, but still.
Flyes 3x12x10
Decline situps 3x9x10 focusing more on time under pressure.

Kinda lean bulking / cutting every other day.
Goals for next 4 weeks:
Squat 100kg
Bench 65kg
Press 40kg
Deadlift 115-120kg
Don't wanna set too high goals, especially on deadlifts. Main goal atm is to lose some fat and gain/maintain muscle.

Workout:
Squat 3x5x95 heavy, but doable. Slow. Form detoriated at times.
Bench 5x5x55 easy, but 60 will be hard.
Chinups: 3x11-6-4
Decline situps: 3x10x10
Full leg raises: 1x12xbw

Squat: 3x5x95 Still heavy, but form didnt detoriate.
Press: 3x5x35
Chin-ups: 3x(11-8-8)
Decline sit-ups: 2x12x10

Squat: 3x5x95
Bench: 3x(5-5-7)x60 spotted on last set.
Deadlift: 1x5x115 really heavy. You feel so awesome after you've done a heavy deadlift.
Flyes: 2x12x12
Hanging leg raises: 3x15
Flyes: 1x14x10
Decline sit-ups: 2x10x10
Last weight was 68.2