shaun's training log

[shaunuk]

Hey,

OK, a little about myself, and why I've decided to start this training log. I've just turned 18, living in the North of England, and I'm 5'8, and under 120lbs. I'm cut, but quite underweight for my age and height. In pursuit of self-improvement, I'm making a real start with lifting this year, and going balls to the wall with my training.

I'm following WBA's routine as closely as I can. Considering my body weight is around 115lbs, 2g/lb of bodyweight ==> 2 * 115 = 230g of protein every day. However, I'm not gonna beat myself up if I only end up getting around 1.25-1.5g/lb each day. My RMR calculates at about 1500 calories/day.

My goals are primarily to gain size, and along with that, some strength.

A typical day's diet looks like this:

9:00 - Big bowl of cereal with milk (~10g), Protein shake (16g)
10:00 - Protein shake (32g)
12:30 - Large tuna sandwich (30g), Apple

2:00 - WORKOUT

4:00 - Apple, Protein shake (32g)
5:30 - Big beef curry (30g), with rice (5g), and naan bread (10g)

So an average day's eating will usually amount to at least 150g of protein, with sufficient calories to keep me moving and growing.

Any feedback on diet?

Now onto the lifting.

-shaun

 

[shaunuk]

2 January 2007

Chest, triceps, shoulders

Incline DB bench press, 3x6-7

Flat BB bench press, 3x8-12

Close-grip bench press, 3x10-15

DB military press, 2x8-10

Weighted decline situps, 3x8

Not too bad a workout, but I only got 2 sets of mil. shoulder presses done, because by the end, my arm kept falling when I was pressing the DBs up, as my muscles were so fatigued.

-shaun

 

[shaunuk]

4 January 2007

Back, biceps

Deadlifts, 1x8, 2x7 (increased weight)

Pulldowns, 3x8-10

Incline hammer curls, 3x12

I was planning to do deadlifts in the lower rep range, i.e. 5, but my grip doesn't seem strong enough yet, and I'm also wanting to get good form down first before going as heavy as possible for 5 reps. I'll note that on my deadlifts for 7 reps, this was probably 1 rep short of failure, so 7 reps was about max.

-shaun

 

[simon]

Add rows to back day.

20kcal/lb of bodyweight. Count your calories. Use fitday / some other nutrition calculator to help you do this.

Eat more protein...meat, eggs, less tuna.

Don't include protein from rice/bread in your total...only from meat/eggs/dairy.

Eat more vegetables (fibrous + starchy - preferably not potatoes).

Include PWO shake of protein + carbs (maltodextrin, dextrose).

 

[shaunuk]

Originally posted by simon

Don't include protein from rice/bread in your total...only from meat/eggs/dairy.

Hmm, I'm guessing that's because the protein in rice and wheat are incomplete proteins? I've read that by combining rice with animal foods, i.e. meat, the proteins can be made complete. So I guess the protein from say rice, if eaten with chicken curry, may contribute a bit?

Originally posted by simon

Eat more vegetables (fibrous + starchy - preferably not potatoes).

Yeah, sure, I forgot to mention that I eat a few portions of veggies, i.e. brocolli and carots, during an evening meal.

Thanks for your input

cheers,
-shaun

 

[shaunuk]

6 January 2007

Legs

Squats, 3x8
Stiff leg deadlifts, 3x8

I had a bit of a crap workout today, mainly because I'm still getting to grips with proper form for leg exercises. The SLDL were no problem - deadlifts are probably my favourite lift. But I'm having trouble with keeping proper form with the olympic bar squats, probably due to the fact that I'm still working on building a solid foundation. I'm switching to hack and box squats for a while to work on some leg strength first, and then move back onto full barbell squats once I've got more of a solid foundation. I'll also be doing 20 rep type exercises either on the leg press machine or as hack squats. I've heard good things about hack squats so I'll give them a try. Feedback on anything here guys?

Also, for SLDL, should I be doing higher reps, i.e. 10-12, rather than sets of 8? I saw Warboss specify about 10-12 reps in the Idiot's guide. Feedback please?

Cheers,
-shaun

 

[Vintovka]

I like deadlifts too, squats and deads are my favorite to perform, makes you feel like a badass.

Keep it up man

 

[shaunuk]

Thanks for the encouragement Vintovka, it's really cool when you've got other guys rooting for ya

-shaun

 

[Jariel]

Keep it up mate!

I would recommend eating a bit more meat and eggs, maybe a steak or chicken fillet or an egg white omelet instead of one of your protein shakes. Also, try to drink your post workout shake and eat some carbs immediately after your workout. Also, consider taking creatine and/or taurine.

If you're looking to bulk, I think you may need to consume more calories too, but you're best confirming that with someone more knowledgable than myself.

Oh and one other thing if you're not already doing it, be sure to drink plenty of water. It's essential when consuming large amounts of protein!

 

[shaunuk]

8 January 2007

Chest, triceps

Incline DB bench press, 1x11, 1x9, 1x8

Flat DB bench press, 1x10, 1x9, 1x8

Close-grip bench press, 2x12-15

Tricep pulldowns, 3x12-15

OK, so today I was still with the same weight DB's for my incline bench, but the reps went up from 3x6-7 last time to between 11 and 8 reps this time. I must be getting stronger . Next chest day I'll try the next weight dumbbells, and see if I can pump out at least 3x5. If I can I'll stick with the new ones.

I've also switched from flat BB bench to flat DB bench, after seeing it suggested far and wide around the forum. Whereas I can barely feel flat BB press at all in my chest, I really had to squeeze in that DB press.

I did 2 sets of close-grip bench presses but I find I'm barely feeling it in my right tricep at all. Perhaps I'm not keeping my elbows tight enough to my sides, but I decided to wander over to the lat pulldown machine and do a few sets of tricep pushdowns with the T-bar on.

I set up the bench to do some sets of DB shoulder press, but I didn't have enough left to complete the first set. Therefore I'm moving shoulders to leg day . I went back to the pulldown machine and just did a quick last set of tricep pushdowns, and left the gym.

Not a bad workout, and I'm learning what suits me etc.

Feedback, comments anyone?

cheers,
-shaun

 

[simon]

If you want to keep shoulders on that day you could try cutting out the Flat bench, (don't think it's really that necessary if you're doing incline) and using a wider grip on the shoulder press to involve your triceps less.

Also make sure you're getting the bench form right. You should have a good arch in your back, shoulder blades pulled together. There's a good article on benching over at elitefts.com

 

[shaunuk]

cheers for those points simon, I'll bear them in mind

Right, even though I trained yesterday, I decided I would do my back and biceps workout today rather than tomorrow, due mainly to the fact that I'll be knackered tomorrow after college (school), and I'll want all night to revise for exams coming up.

9 January 2007

Back, biceps

Deadlifts, 1x7, 3x10 (lighter weight)

Lat Pulldowns, 2x10

Seated row, 2x10

Dumbbell curls, 2x8-12

I had to lower the weight significantly on my deadlifts and do higher reps instead. A lad came over to me and wanted to make sure I was getting my form right, i.e. not bending my back over, which I think I was probably doing a bit when I was pushing my max for 6/7 reps. I lowered the weight quite a bit and pumped out 10 reps for each set. The guy was very encouraging, and he said what's pretty much true - no need to rush the weights, stick to good form. I'd rather do 10 reps at lighter weight than try 5 rep sets and completely bum my back out!!

Is anyone with the idea that 8-10 rep deads are probably better for a total newbie than attempting heavy 5 reps, especially when struggling with form?

cheers,
-shaun

 

[shaunuk]

11 January 2007

Legs, shoulders, abs

DB military press, 3x6-9
Squats, 3x8-10
Seated leg curls, 3x15-20
Situps, 3x20-30
Barbell curls, 2x10 (i didn't really hit them last time)

My shoulder press is up to the next set of dumbbells, and they seem stronger than usual. HOWEVER, this might be because I'm shoulder pressing on a leg day rather than a chest/tricep day? That is, perhaps that I've done beforehand on my triceps has short-changed my shoulder press in the past? Feedback please? Do triceps play that much of an important part in the military press?

cheers,
-shaun

 

[Throttle]

That is, perhaps that I've done beforehand on my triceps has short-changed my shoulder press in the past? Feedback please? Do triceps play that much of an important part in the military press?

yes and vice versa-- the shoulders are also involved in most chest & tricep lifts, to varying degrees. run with this a while, and you'll find that the gains aren't just one time, but cumulative, especially if your diet & rest are in order.

 

[Quiksilver]

Here's a real diet:

3100 calorie diet

Meal #1: (8:30AM)
Carbs 81 grams; Protein 50 grams; Fats 20 grams
- 1 cup of eggs [160 calories]
- 1.5 cup of dry oats [450 calories]
- 1 tablespoon Flaxseed Oil [130 calories]

Meal #2: (10:30AM)
Carbs 40 grams; Protein 40 grams; Fats 8 grams
- Protein shake: 2 scoops whey + water [390 calories]

Meal #3: (12:30PM)
Carbs 50 grams; Protein 48 grams; Fats 8 grams
- 8 oz chicken(weighed prior to cooking) [120 calories]
- 1 cup salad(lettuce, tomato, carrot, cucumber, peppers, etc.) [80 calories]
- 10 oz baked potato [200 calories]

Meal #4: (2:30PM)
Carbs 40 grams; Protein 40 grams; Fats 8 grams
- Protein shake: 2 scoops whey + water [390 calories]

Meal #5: (4:30PM)
Carbs 48 grams; Protein 48 grams; Fats 5 grams
(Pre-Workout Meal; eaten atleast two hours before workout)
- 8 oz chicken, turkey breast or tuna [240 calories]
(weigh prior to cooking)
- 1 cup brown rice [180 calories]

6:30-7:30 pm WEIGHT TRAINING WORKOUT

Meal #6: (7:30PM)
Carbs 42 grams; Protein 50 grams; Fats 0 grams
(Bring this meal to gym)
- Protein shake: 50g of whey + water [200 calories]
- 7 Tablespoons of cream of rice [175 calories]

Daily Totals:
Calories: 2565
Carbohydrates: 271 grams
Protein: 271 grams
Fats: 46 grams

 

[shaunuk]

Thanks for that Throttle, it all makes sense and it pretty evident

Yeah cheers Quiksilver, my diet looks pretty similar to that. Don't worry, I'm eating, and making sure I put away at least 200g of protein every day (I'm somewhere near 115lbs).

-shaun

 

[shaunuk]

15 January 2007

Back, biceps

Rack deadlifts, 60kgx7, 60kgx8, 60kgx7

Lat pulldowns, 30kgx10, 30kgx10, 30kgx9

Seated rows, 30kgx8, 30kgx8

Barbell curls, 2x10

Reverse barbell curls, 2x12

Not a bad workout. I'm now doing rack deadlifts, with a couple of 10kg plates under each foot, so that the bar is ~2inches under my knee cap. After doing them successfully today, I really love this deadlift variation over floor deadlifts, as it prevents me from rounding my back which I'd do when picking the bar off the floor in normal deadlifts. The last 2 reps of the last set needed a few seconds of rest to pump out.

As usual, comments are welcomed...gotta go eat

cheers,
-shaun

 

[shaunuk]

17 January 2007

Chest, triceps

Incline DB bench, 12.5kgx7, 12.5kgx6, 12.5kgx6, 12.5kgx5

Flat DB bench, 12.5kgx5, 10kgx10, 10kgx8

Tricep pushdowns, 3x12-15

I'm up to the next set of dumbbells on the bench press, so progress is happening.

I picked up the dumbbells to do DB shoulder presses, and it's definitely clear that shoulders are for leg days. I can't go anywhere near as heavy, and it's weak, because my shoulders are still sore from back day (when pulling the shoulders back during deadlifts), and perhaps a bit from bench pressing.

Am I doing enough sets for my chest (3 heavy x 6 reps, 3 lighter)?

cheers,
-shaun

 

[shaunuk]

19 January 2007

Legs, shoulders

Leg press, 4x8-10

Leg curls, 2x15

DB military press, 10kgx9, 10kgx6, 10kgx6, 10kgx4

 

[shaunuk]

22 January 2007

Back, biceps

Rack deadlifts, 65kgx8, 67.5kgx8, 70kgx8, 70kgx4

Lat pulldowns, 35kgx10, 30kgx8, 30kgx8, 30kgx8

Barbell curls, 16kgx10, 16kgx10, 16kgx8

Not a bad workout. When I added 5kgs to my rack dead, I felt I could still pull more weight, so I put another 2.5kgs on, and managed 8 reps, although I needed to pause after rep 6 and 7. I knew I could still get more weight on so I put another 2.5kg on, and pulled another 8. I had to pause slightly after reps 6 and 7 here as well. I figured I'd try and get another set out of 70kgs, but after rep 4 I was pretty shot (was getting hard to do a proper lockout as well) . I'll probably start on 75kgs next monday.

By Jariel's and EFFORT's advice, I've started stacking taurine and creatine EE. My dosage is 15g of taurine per day, and about 6g of creatine per day. The taurine is split into 3 5g doses per day, 5g taken pre-workout, 5g post-workout, and the other 5g whenever (before bed is cool because taurine has calming effects aiding sleep). On non-workout days the 5g doses of taurine are taken spread throughout the day. 3g of creatine is taken pre-workout, and 3g post-workout, and on non-training days, 3g in my morning shake, and 3g after an evening meal (i.e. 6:30pm).

I may or may not have noticed the increased volumising effects of creatine:taurine, I'm guessing takes a while to take effect (i.e. a few weeks?)?

cheers,
-shaun