Workout with balls (Log)

[Rust]

I'm going for routine switch: Stronglifts 5x5.

Day A

Squat 5x5
Bench Press 5x5
Inverted Rows 3xFailure
Push-ups 3xFailure
Reverse Crunchs 3x12

Day B

Squat 5x5
Overhead Press 5x5
Deadlifts 1x5
Pull-ups/Chin-ups 3xFailure
Prone Bridges 3x30sec

Alternate Day A and Day B, rest 48h between work-outs.

Increase 2.5kg weight every work-out, until can't do 5x5. Deload 10% when stalling and keep adding 2.5kg every work-out.

I've had today and yesterday solid diet days with solid 3000+ calories, with over 200g protein intake. Today I bought fish oil product with EPA and DHA and stronger vitamines than I used to have.

Supplements I have now and am using:

- Whey protein
- Maltodextrin
- Amino acids: Leucine, glutamine, arginine, casein
- Multi-vitamine
- Fish oil with EPA and DHA

Did 1st workout using template Day A for Stronglifts 5x5. The program and forum for it is on stronglifts.com. Tomorrow I'll do Day B. Then everyother day the program will alternate between Day A and B.

I'm excited to know how much I weight next friday at this rate. So I'll keep at this and then I'll know. If I don't gain, I'll add more calories and protein.

 

[Rust]

Today's workout

Squat 5x5
Overhead Press 5x5
Deadlifts 1x5
Pull-ups/Chin-ups 3xFailure
Reverse Crunchs 3x12

Swapped in Reverse Crunches in place of Prone Bridges (wasn't sure on technique, will look it up for next time.)

Today's diet

9.00 Breakfast: 500+ calories, milk 2 dl, small pizza, fruitmix yoghurt, oatmeal bar + fishoil 10g, EPA 2000mg, DHA 1400mg. 200% multi-vitamine suggested daily intake.
11.00 Raspberry Protein Shake: Yoghurt for 300+ calories (including yoghurt's natural protein 24g), Protein (including small portions of leucine, arginine, glutamine mixed in normal whey) for 20g+, Raspberries for 80 calories (+tastes ****ing good. expensive though .
12.00 Workout
13.00 Post Workout Shake 80g maltodextrine 40g protein (including amino acid mix)
Next up for a quick meal Baked Potatoes with quark and yoghurt filling + milk for drink.

Gonna go shopping once I finish 14 pm meal, out at town maybe I'll eat out (for convenience) and keep shopping, get back for a big meal and a snack and a nightmeal all before getting out partying... Aiming for 3000+ calories as always.

 

[yungahdubz]

which weights did you use for your most recent workout?

 

[Rust]

which weights did you use for your most recent workout?

Squat 22.5kg (bar +1.25kgx2)
Overhead Press 20kg (bar)

I could do more but like the creator of Stronglifts 5x5 suggests I'm going like it's laid out, to learn technique correctly. Start with empty bar and up 2.5kg every workout until you can't handle the sets. (Deadlift starts with empty bar + 10kg x2) Deload 10% of total weight if you fail a set but still continue adding 2.5kg.

"Marathon, not a sprint"

 

[yungahdubz]

I'm familiar with the Stronglifts method .

Btw, you only deload 10% if u fail an exercise 3x in a row.

 

[Warboss Alex]

Btw, you only deload 10% if u fail an exercise 3x in a row.

No, you figure out what you're doing wrong (why you're failing) and try to fix it. how to continue progress on a particular exercise is going to vary widely from situation to situation and simply saying to deload 10% after three failures to continue progress isn't going to work in every situation.

 

[Quagmire911]

I'm familiar with the Stronglifts method .

Btw, you only deload 10% if u fail an exercise 3x in a row.

In his defence this is Rippetoes method.

 

[Rust]

Saturday's Diet

Saturday good until 18pm. Went out, got loaded with alcohol. BIG FAIL.

Sunday's Diet

Woke up out of house. Ate a good lunch... for breakfast. Fail... Woke up late... Fail... Was having a hang over... Fail... The rest of the day fail until came back to the apartment at 20pm. Atleast I did the groceries on my way back home... Other than that, fail for almost the whole day dietwise. Looking forwards to workout tomorrow and getting back on track on diet and a better weekend dietwise next weekend.

Mistakes:

* Alcohol
* No back-up food
* Hang-over
* Didn't even spend cash out on a pizza or something like that during night out FAIL

Today's workout

Randomly did Chin-ups 1xF (Someone asked how many I could do. 10.)

 

[Rust]

Today's workout

Squat 5x5 @ 25kg
Bench Press 5x5 @ 22.5kg
Inverted Rows 3xF (Experimented on technique... needs work. Either I'm really weak or I my technique is very bad)
Push-ups 3xF (Technique sucked. Needs serious work. I'm clueless with these)
Reverse Crunches 12x@15kg counter-weight, 12x@no counterweight, 12x@no counterweight (I felt slight burn but not enough... need to add difficulty for next time. Easy for me since I'm skinny and used to play tennis and do abs excersises in the past quite a lot?)

I know how to:

Chin-ups (Used to do these quite a lot in the past.)
Bench Press (Sort of at least.)
Reverse Crunches (Sort of at least.)

Technique needs work on:

Squat
Deadlift
Overhead Press
Inverted Rows
Pull-ups
Push-ups
Prone Bridges

Today's Diet

Sort of bad. Hasty meals but the amounts are OK, food quality and variety bad, planning and preparing bad.

 

[Rust]

Today's diet

Bad

No breakfast
Snack Hamburger, Candy Bar, Chocolate Milk 0.33 litre
1 Litre Ice Tea
Pizza
Raspberry Smoothie with oats, flaxseeds, protein, amino acids, added carbs (Yoghurt + Raspberries base) +600 kcal

Coming up next Friday:

1st Pictures
2nd Weight-in

Workout session tomorrow, possibly in the morning

 

[Rust]

Today's Diet
- success

Today's workout
- success

Squat 5x5 27.5kg
Deadlift 5x5 42.5kg
Overhead Press 5x5 22.5kg
Pull-ups 3x4
Prone Bridges 3x20sec

 

[Rust]

The day before yesterday's workout

Squat 5x5 30kg
Bench Press 5x5 25kg
Inverted Rows 3xF
Push-ups 3xF
Reverse Crunches 3xF no counter-weight

Today's workout

Squat 2x5 20kg warm up, 5x5 32.5kg
Overhead Press 5x5 25kg
Deadlift 1x5 45kg
Chin-ups 3xF
Prone Bridges 3xF

Body weight: Fluctuating, 71.8-73 kg
Pics: Coming... soon... Maybe... Guess so...

 

[Rust]

Edit: Opps, double-post.

 

[Rust]

Body statistics

Height: 188 centimeters
Body weighting: 73.0kg
Distoritons in weighting: Post work out shake, boxers and socks, etc.

Video
Body statistics 12 Oct 08 Video

 

[simon]

How is the diet going?

 

[Warboss Alex]

How is the diet going?

judging by his video, not as well as it should be.

 

[Rust]

How is the diet going?

Today has been good. Alcohol yesterday so that was bad but no hang-over so I did manage to control my drinking... to a (room to improve) degree.

Few recipes

Turkeysauce

- Put butter on a pan, when butter is hot throw in marinaded turkey bits and cook. Then add a little bit of cream (7-15%), smooth tomato sauce, salt, pepper and lots of pineapple bits. Works well with rye pasta, for example.

Bowl of knackwurst and eggs

- Put butter on pan. When butter is hot add eggs and then bits of knackwurst. Add a very very little bit of cream (7-15%) and some smooth tomato sauce. Add salt.

Quark with pineapple

- Mix in quark and pineapples.

 

[simon]

How many calories and grams of protein are you getting per day?

 

[Rust]

How many calories and grams of protein are you getting per day?

Short answer:
3000 calories or more, 130 grams protein or more

Logging thoughts of my diet, longer course:

I don't have a pre-planned diet running... So I can only tell how I have been doing lately. This is subject to change and developement.

I've been eating most days 6, some 7, a few 5 times a day. I carefully aim for the 6 on consistent basis, and have the rule of thumb to eat around 500+ calories each time to achieve a 3000+ calorie in take each day.

This is sometime converted into eating 1000 calories once and 500 calories 4 times, when I have missed some meal. Sometimes I also fortify and eat extra, like 700-800 calories at once....

I beleive eating 500 calories is optimal and realtively very effective, but eating 1000 calories already is wasting some calories of the food, because of limits on absortion/metabolism/storing of energy/whatever? I'd like to have better understanding on this one here, I wonder about how food actually gets used/wasted quite a lot :crazy: It would be important for me to eat in a way where all what I eat is optimally used as actual energy and resources for my body to gain size.

So anyway now I am usually eating....

Divided into 5-7 portions, getting 3000-3400 calories a day.

Aswell divided into 4-7 portions, getting 130-180 protein grams a day. Think there have sometimes been meals, when I failed at having the right food with me and didn't get protein, like at work's coffee break I might have just had a emergency candy bar + sandwich + drank juice.

I've been rolling to 1st prioritizing getting at least enough calories each day...
Then 2nd monitoring to achieve 2+ grams of protein per body weight kilograms (73*2 = 146).
3rd I've monitored to space out the portions through out the wake hours evenly and optimally.

 

[Rust]

Almost forgot.. Life's about the small, important things.

judging by his video, not as well as it should be.

Here's a question for the funny, cheerful AND helpful wisecrack

Is it allowed on this board, to tell people TO GO **** THEMSELVES? :moon: