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roll
06-22-2010, 08:30 PM
I log training and diet for myself, so I figure I may as well get feedback on it every once in a while.

Age: 19 (03/27/1991)
Weight: ~185-195
Height: 6'0

When I was 15 I started worrying about my health. Prior to that I was a huge fat fuck. Tipping the scales over 300lbs, maybe. From 15 to 18 I lost all the weight and got down to 170. I moved back home (meaning, for a few years my family and I moved to Florida but eventually moved back to New Jersey) and floated around 175-185 for a while until I found a job and bought a gym membership. I stopped caring about my weight and just ate more than enough for the first five months of training (I started in February this year). My weight went back up to 205, and starting this week and through July I'm looking to shed a bit more fat.

The first month I trained I was in a Starting Strength mindset. I wasn't too detailed oriented, but I knew what lifts I had to do and I knew I had to progress on them every time I stepped foot in the gym.

I had read and re-read Wendler's 5/3/1 several times before I even stepped foot in a gym, I knew about it in Florida and thought it sounded awesome, so I jumped on it right away. That is seriously the extent of my training. I just finished my fourth cycle of 5/3/1 and it was always awesome and brought me places I may have not have gotten to at this point in time.

I'm going back on it in August, but I want to fuck around and try things for a month. I'm brand new to lifting, I want to see what works for me and I want to see what else works for me. As for my lifting stats:

Tested 1RM

Bench press: 190lb
Squat: 315lb
Deadlift: 330lb
Press: 120lb

I'm in love with my stats because I worked extremely hard to get them. Having very little ego when it comes to training is something I don't take for granted.

While on the 5/3/1 cycle I started a second cycle to go along with the main lifts. These include front squats, barbell row, and cleans. I front squat and clean on squat day, and row on deadlift day. Press day is already very busy.

As far as diet is concerned I just generally follow a low carb diet exclusively. It is certainly grain free. Cheating is rare (Around November-January I tended to cheat a whole lot). I eat on average 2500 calories. Sometimes 2300, sometimes 2700. I go by the weekly average on Fitday. My carb count can be anywhere from 0g to 150g, but it's usually around 40-60g. This is mainly from berries, vegetables, and various fruits. I eat a fuck ton of eggs, upwards to almost 40 a week at times. I am actually trying to cut back a wee tad, not because I think there's anything wrong with eating that many eggs, but I don't like having to rely on one food. Bacon is another staple of my diet, as is steak and chicken and tuna. I used to use mayonnaise a bit here and there, along with sour cream but I've decided to quit them all together. Cheese a few times a week, too.

This week I'm going ultra low calorie, shooting for 1500-1700 average. I haven't eaten so little in probably 8 months. I do intermittent fasting also, but its something that comes natural to me.

Anyway, this week lifting should be a lot of fun. Tomorrow is squat day, here is what I have planned:

Warm up: 5x185 3x225 2x250 1x280
Work set: 3x300 2x10x255

Yes, I am toying with and trying all different sorts of rep schemes that IA has posted around here. They all sound very fun and challenging.

I work part time at PetSmart as a stock guy. I usually get sent to stock the dog section, which means many many many 40lb-50lb bags. It's fun to hang clean those at 6am.

Edit: I also Kroc row a fuck ton. 105x20 with straps. My gym goes up to 120lb dumb bells only, I'm guessing one arm T-bar rowing is in my future.

roll
06-23-2010, 08:00 PM
Had a pretty fantastic day at the gym. Here's how it went:

Squat
Warm up
15x45
3x135
5x185
3x225
2x250
1x280

Work set
3x300
1x10x255
1x10x225

I thought I could get 255 for 2x10, but I was mistaken.

Hang clean
5x55
5x65
10x75

Very first cycle of 5/3/1 for cleans.

Front squat
Warm up
5x45
5x95
5x135

Work set
3x185
3x200
3x215

I decided against starting another cycle of 5/3/1 for front squats today and to just play around and go by feel.

Calf raises
20x185
3x15x275

Seated calf raises
3x15x135

http://i48.tinypic.com/2n8tusi.jpg

Diet was alright today. Ate a few too many calories then I expected. Finished the day off with a sugary banana yogurt.

Can't wait for breakfast in another ~18 hours. Mmm.

roll
06-25-2010, 10:16 PM
I was feeling rushed today in the gym, so even though I still got in my hour I really could have made this a 1 1/2-2 hour ordeal, but I worked late afternoon and didn't want to be late.

Deadlift
Warm up
5x185
3x225
1x250

Work set
10x3x275

This took me 28 minutes. I was shooting for under 30, so hey. I'm investing in some ace bandages for next deadlift day. I've made that bar mine with all of the blood I've spilled on it the past three weeks.

Barbell complex
1x75lbs
x5:
Romanian deadlift
Bent over barbell row
Hang clean
Front squat
Press
Squat
Good morning

Wrote down to do 3x95lbs, got the bar on my shoulders and remember my hang clean form sucks shit and pressing 95lbs is disproportionally heavy to everything else, so I went down some. Finished a cycle and didn't really want to continue. Not out of breath or destroyed, just generally uninterested and stressed about time.

Side bends
30x60

Cell phone died during the gym, so I used the gym's phone to ring for a ride. Decided to do these, which I really like. Didn't go as heavy as I usually do, but went for a higher rep.

Lat pull down
5x42.5
3x50
5x70

Ride wasn't here yet, so I decided to revisit this old thing I hadn't used in months.

Aside from the 10x3 deadlifts, the gym was bleh today. Not feeling down, though.

Food was alright, too

http://i46.tinypic.com/2e2r01v.jpg

The next five days will be brutal in trying to keep calories low enough. No gym until July 1st. Will probably sprint hills sometime between now and then.

DOA
06-25-2010, 10:26 PM
how do you get the graph from fitday onto here?

roll
06-25-2010, 11:10 PM
I take a screen shot of my web browser (Prt Scr button), open Photoshop, and crop it accordingly. Then I upload it to tinypic.

Kaivon
06-26-2010, 02:16 AM
Hey man I shouldn't be giving advice or anything. But are you actually doing the 5/3/1 and for assistance lifts doing a BB complex?

Isn't that a tad bit much...are you sure Wendler would okay that ;) ?

roll
06-26-2010, 05:25 AM
I'm no longer on the 5/3/1 cycle. I start again in August. Wendler would probably be okay with it, regardless.

DOA
06-26-2010, 11:09 PM
I take a screen shot of my web browser (Prt Scr button), open Photoshop, and crop it accordingly. Then I upload it to tinypic.

You fucking genius, thanks man

roll
07-01-2010, 02:19 PM
Regarding barbell complexes:

15. Where can you put complexes in 5/3/1?

* After your workout.

Har har. Will update after the gym today. Almost fell off the front page.

roll
07-01-2010, 05:45 PM
Bench press
Warm up
10x95
3x135

Work set
10x3x160

Added an extra rep for the last set. This was a little bit different mentally than the deadlift 10x3. I knew I had the deadlifts in the bag, it was just a matter of doing them. This, though, after even the first set I wasn't sure if I would be able to make it past 5. Turned out really well.

Press
Warm up
10x45
3x65
1x100

Work set
3x120
10x85
7x85

Yesss. I loved pushing 120 above my head for three reps. After I did that no matter what happened I'd leave the gym happy. Couldn't quite get the last 3 reps of the 2x10x85, though. Ah well.

Lat pulldown
10x60
10x60 (Underhand grip)

I actually did these right when I walked into the gym to warm up a little bit. Felt pretty good.

T bar row
10x90
10x90 (Close grip)
10x135
10x135 (Close grip)

I did the first half of these sets after 5 sets of the bench. I feel it really helped pump me up and grind through the last half of benching.

Dumbbell row (Not exactly Krok rowing this time)
10x75
10x100

Dumbbell bench
7x45
8x40

One handed dumbbell bench
8x45

I fucking hate dumbbell benching. Only because I suck shit at it.

Skull crushers
8x50
2x10x30

I hate these too, now.

Close grip bench press
2x5x115

Side bends
15x80
30x60

Over all, a great day only for the first half of the workout. The second half was me just meandering around with an idea of what I wanted to do, just not being able to execute it fully.

Yay food.

http://i49.tinypic.com/2dhg291.jpg

roll
07-03-2010, 02:23 PM
Squat
Warm up
10x45
8x135
5x185
3x225
1x245

Work set
10x3x260

Did not think I would get through this. Finished extremely strong, however.

Hang clean
Warm up
8x45
5x65
3x75

Work set
15x85

Meant to follow 5/3/1 for this, but forgot to write it down.

Front squat (Clean grip)
5x45
5x95
5x115
5x135
3x155

Front squat (Cross grip)
3x185

I was trying to work up to a 225 1RM, but the bar was just killing my collar bone today. Even switching grips did not help. Next time.

Food:
http://i48.tinypic.com/23vx8xi.jpg

roll
07-05-2010, 08:45 PM
Deadlift
Warm up
3x135
3x185
2x225
1x260
1x280

Work set
3x315
2x6x290

Big PR for me today. I've never done anything over 300 for more than a rep.

Barbell row
Warm up
8x95

Work set
5x115
3x135
5x155

5/3/1esque set up.

Partial deadlift
Warm up
5x135
5x225
3x275

Work set
5x315
1x365

I planned on going for 3x365, then pulling a few singles of 410. But when I got 365 up it felt so god damn heavy to me. I put it down and I felt wired, like my CNS just exploded. I struggled a bit too much getting that up to go for another rep of anything. Traditional deadlifts were heavy today, so I shouldn't be surprised.

Good morning
20x115

T bar row
Warm up
5x90
3x135

Work set
5x175

Iso-lateral row
Warm up
20x135
10x135 (Close grip)

Work set
10x225
10x225 (Close grip)

I love this little machine.

Food today was great. I planned on having a ~100g carb meal after my workout and forgot. So I threw together some oatmeal, little bit of granola, and a handful of Almond Joy Pieces and had that. I never planned on it being too clean, but the fact that I forgot all together is amusing.

http://i48.tinypic.com/9k5ohw.jpg

roll
07-09-2010, 07:07 PM
7/8/10

Bench press
Warm up
15x45
3x95
3x115
1x135
2x1x155

Work set
2x1x185
4x155
6x145

Total fucking let down in terms of programming correctly. The fact that I wasn't strong enough to complete the lifts (I had written down 3x185 + 2x10x155) isn't what bothers me. It's that I overestimated myself that gets me. If I had seriously just gone 5-10lbs lighter (3x175 + 2x10x135) I would have tore it apart with some effort and felt great. Now I'm just left with a mess of a few work sets and it doesn't feel all too great. Ah well. I plan on doing the 3x175 + 2x10x135 tomorrow on squat day. I want to get this in.

Press
Warm up
6x45
4x65
2x95
1x105

Work set
3x1x125
3x2x110
3x3x100

THIS, on the other hand, was a real confidence booster. Hit a PR three times in a row. Feeling absolutely sure I can hit 135+ by the end of this month.

Lat pulldown
10x50

T bar row
5x135

Warm up exercises for the bench

Dumbbell bench
10x40

One arm dumbbell bench
10x50

I still hate DB bench pressing, but I feel a tad stronger.

Was a short day in the gym. Tomorrow should nearly spill over into 1 and a half hours and deadlift day nearing 2. Should be fun.

Anyway, of course... mmm food:

http://i31.tinypic.com/2ltlj53.jpg

exmgtoo
07-09-2010, 08:28 PM
0 grams of fiber? are you taking any kind of fiber supplement?

roll
07-10-2010, 11:48 AM
I'm eating a lot less fiber than I ever have in my diet. I do have a fiber supplement sitting in the pantry. Thanks for giving me the heads up, its something I haven't been thinking about.

roll
07-11-2010, 05:40 PM
7/10/2010

Squat
Warm up
2x10x45
2x10x95
8x135
5x185
3x225
1x250

Work set
5x280
5x270
5x250
5x240
5x225
5x215
5x200
5x195
5x190
5x185

Nothing felt light. This was grueling.

Bench press
Warm up
2x8x45
2x5x95
3x115
3x135
2x1x155
1x165

Work set
3x175

2x10x135

Yay

Hang cleans
Warm up
10x45
5x65

Work set
5x85
5x95
8x115

Box squat
Warm up
10x45
2x8x95
5x135

Work set
2x5x185
5x205
5x225

First time doing box squats. Can't wait to continue doing these.

Calf raises
30x135
30x225
30x315

Food

http://i27.tinypic.com/i3a2rn.jpg

exmgtoo
07-11-2010, 07:35 PM
do you ever take in carbs in a significant amount? are you extremely over weight?

roll
07-11-2010, 08:47 PM
Back in the beginning of 2009 I was on the anabolic diet, so I used to do weekend refeeds all the time. It didn't work for me too well. I haven't had a proper refeed of carbohydrates in ~3 months or so, maybe longer.

I weigh anywhere between 185-195. I'm not extremely over weight, and most of the unpleasantness concerning my body is mostly loose skin issues (from being >300lbs as a young teen).

I'm going to California in ~3 weeks. My girlfriend there is making me tiramisu pancakes, so I plan on shoving as many of those in my mouth as possible. But until then, I'm going to keep carbs low-medium as per usual.

What do you suggest?

DOA
07-12-2010, 11:32 AM
Holy volume, how many days do you lift a week?

roll
07-12-2010, 02:15 PM
3 days a week. It's a lot of volume right now, yeah. Before I started this log I was on a pretty normal 5/3/1 routine. Like I stated in the OP, I'm just trying stuff out right now/having fun for a month.

exmgtoo
07-12-2010, 04:38 PM
Back in the beginning of 2009 I was on the anabolic diet, so I used to do weekend refeeds all the time. It didn't work for me too well. I haven't had a proper refeed of carbohydrates in ~3 months or so, maybe longer.

I weigh anywhere between 185-195. I'm not extremely over weight, and most of the unpleasantness concerning my body is mostly loose skin issues (from being >300lbs as a young teen).

I'm going to California in ~3 weeks. My girlfriend there is making me tiramisu pancakes, so I plan on shoving as many of those in my mouth as possible. But until then, I'm going to keep carbs low-medium as per usual.

What do you suggest?

sounds like you have a plan. i was just asking.

KGM
07-12-2010, 04:48 PM
I will be needing that pancake recipe:D

roll
07-12-2010, 08:41 PM
Here you go good sir, this is a batch she made to practice before I visit.

http://i25.tinypic.com/316uvl5.jpg

The recipe is online SOMEWHERE, I'll check our chat logs and get it to you asap.

Deadlift
Warm up
2x3x135
3x185
2x225
1x260
1x280

Work set
2x3x305
2x3x290
2x3x275
2x3x260
2x3x245

Alright, here's the deal. I walked into the gym limping from squats on Sunday. My shoulders were tingly too, just like my hamstrings. I knew it'd be a rough day. I had planned to do a fuck ton of more things. Good mornings, rowing, and even a god damn barbell complex.

But every time I set the bar down I'd feel this incredible sensation of wanting to jump out of my skin. Shoulders were killing me. I thought if I pushed myself and continued I'd be even more wrecked than I already was.

Funny you mentioned volume just before I left for the gym, xfactor. I supposed I've overtaxed myself this week and today's deadlifts proved it. I'll slow it down for this upcoming week for sure.

Still felt incredible, though.

Food:
http://i28.tinypic.com/rj1weu.jpg

KGM
07-12-2010, 08:55 PM
Next workout will be a great one. Don't sweat it.
That pic looks great! Already drooling! She is a keeper for sure.

roll
07-17-2010, 02:34 PM
7/15/2010

Bench press
Warm up
10x45
5x95
3x115
2x135
1x150

Work set
5x170
5x160
5x150
5x145
5x135
5x125
5x115
5x95
5x85
5x65

Press
Warm up
5x45
5x65

Work set
6x3x100
5x85

Barbell row
Warm up
5x45
5x95
5x115

Work set
2x3x175
10x115

A lot of benching, but I kept the workout rather short and sweet. My shoulder started killing me once I started pressing and it has me worried. I'm really not trying to fuck myself up here.

http://i31.tinypic.com/xomfwg.jpg

Off to go squat now.

roll
07-20-2010, 02:25 PM
7/17/2010

Squat
Warm up
10x45
2x5x95

Work set
2x10x135
10x155
3x10x185
2x10x205
10x215
10x225

Front Squats
3x135
3x155
3x175
2x195
1x225 (PR!)

Food:

http://i29.tinypic.com/2wg95y9.jpg

7/19/2010

Deadlifts
Warm up
12x135
5x185
3x225
1x250

Work set
2x2x280
6x3x230
3x3x265
9x215

Good morning
Warm up
12x45
12x95
8x115

Work set
2x5x135
5x160 (It could had been 6 reps, I sort of lost count)

Chest supported row
Warm up
10x135
10x185 (Single arm)
10x185 (Close grip)

Work set
5x225
2x3x245 (Single arm)
5x275

T bar row
2x10x90
2x5x135

Press
3x10x45

Food:

http://i29.tinypic.com/2wg95y9.jpg

My shoulder was still killing me during this workout. A lot less than it was last deadlift day, and this time only my right shoulder, but still. Pressing lightly felt pretty good. I think I'm going to lay off the bench this week.

roll
08-02-2010, 05:44 PM
Haven't forgotten about you guys. Everyday I think about updating.

Just don't want to!

Off to California in a day. I will certainly update you with all of the training days I left out of this thread.

Itching to get back onto 5/3/1

eccy
08-03-2010, 12:44 AM
When I was 15 I started worrying about my health. Prior to that I was a huge fat fuck. Tipping the scales over 300lbs, maybe. From 15 to 18 I lost all the weight and got down to 170.

grats on losing all that weight man. Definitely a feat to be proud of.

roll
08-28-2010, 12:15 PM
So much has happened in the past month and a half. After coming back from California (pancakes were better than life itself, by the way) I jumped on a quick 5/3/1 cycle where I worked every body part three times a week. So it'd be 3x5, 3x3, 5/3/1 for a week at a certain weight for all lifts. Everything went well, my strength is completely back after having thought I lost it. Will be putting up PRs next month or in October, depending on when I feel like its best.

But one of the coolest/interesting/best things is that my dumbbell bench has shot WAY up. I used to struggle with sets of 5 for 45-50lbs. I just got 70s up for six reps two days ago. Too excited for words.

Today is my first day back on a regular 5/3/1 cycle. Bench day. Can't wait for dumbbell benches (something I used to dread).

roll
09-03-2010, 03:15 PM
Time to go.

9/28/2010
Bench press
Warm up 20x45 3x3x95
Work set 5x115 5x135 12x150
Press
Warm up 5x45 5x65
Work set 5x75 5x90 7x100
Dumbbell bench press
Warm up 8x35 5x40 3x50
Work set 6x65
Dumbbell press
Work set 8x35
Lat pulldown
Work set 6x70 3x80 10x50

12x150 is a bench PR. 7x100 is a press PR. The dumbbell pressing/benching was kind of depressing, but since I had done them only a day or two prior, I kind of expected that. Next time will be done smarter.

8/30/2010
Squat
Warm up 10x45 (oly) 2x8x95 5x135
Work set 5x185 5x215 15x245
Straight leg deadlift
Work set 3x10x135
Calf raises
Warm up 20x135 20x225 20x315
Work set 3x10x225
Olympic squat
Work set 2x10x185
Front squat
Warm up 10x45 5x95 3x135
Work set 3x5x155
Hang clean
Work set 10x45 3x65 5x95 3x115
Leg extention
Warm up 12x110
Work set 3x8x210

Squat was a tad disappointing, but not really. Wanted 20 reps. Failed mentally. Working the front squat again with NO cross-grip. Had to kiss my 225 1RM and suck it up. I'll be back there in no time with a clean grip. Working on a hang/power clean progression starting next squat workout.

9/1/2010
Deadlift
Warm up 12x135 3x185
Work set 5x200 5x230 12x260
60% deadlift (with snatch grip)
Work set 3x10x200
Sumo deadlift
Work set 5x2x285
Good moring
Warm up 10x45 10x95 5x115 5x135
Work set 4x4x155
Bent over barbell row
Warm up 10x45 5x95 3x135
Work set 4x4x125
Buffalo bar box squats
Warm up 10x45 5x135
Work set 2x10x185

Between the hang cleans on squat day and the snatch grip deadlifts my traps are lit the fuck up. Feels good, though.

Great first week back on 5/3/1

Just bought new straps from eliteFTS, along with mini bands. Woot. Can't wait for that. Got the mini bands, monster mini, light, and average. Will be deadlifting and benching with those as soon as they arrive.

roll
09-06-2010, 07:36 PM
9/6/2010
Press
Warm up 10x45 5x65
Work set 3x80 3x95 8x105
Bench press
Warm up 10x45 8x95 2x3x115
Work set 3x125 3x140 9x160
Jerk
Warm up 4x95 4x115
Work set 4x135
Dumbbell row
Warm up 15x60
Work set 5x10x85
Dumbbell bench press
Warm up 8x35 4x45 3x50
Work set 4x4x60
T bar row
Work set 20x90 10x135
Tricep push down
Warm up 15x25 5x50
Work set 3x10x35

roll
09-07-2010, 06:36 PM
Visited my school's gym for the first time today.

Two platforms with power racks and bumper plates.

I'm very excited for tomorrows squat workout.

roll
09-10-2010, 10:20 PM
Went to the school's gym:
9/8/2010
Squat
Warm up 15x45 8x115 5x135
Work set 3x200 3x230 7x260
Front Squat
Warm up 10x45 5x95 3x135
Work set 2x4x175

God I felt like shit during ALL of this. Everything felt heavy. I wanted 10 reps for 260, at least. Had to cut front squats short, didn't get in anything else because I was running late for class. I'll save the school gym for all of my olympic movements once a week.

9/10/2010
Deadlift
Warm up 10x135 8x185
Work set 3x215 3x245 10x275
Deadlift with bands (135lb bar weight)
Mini 2x10
Monster mini 2x5
Light 2x3
Average 5x1
Box squats
Warm up 10x45 5x135 3x185 5x250 5x275
Work set 3x315
Good morning
Warm up 15x45 10x95 5x135
Work set 4x4x175

This all felt good, specially the deadlifts. Didn't do many exercises or volume. The bands were awesome. The top of the pull for the average band was a mother fucker.

531 is playing with my head again. I get to a point where the reps I want to get are obviously unattainable. Like for squats, I get 15 reps of 245 and I expect to get it again for 260 and 275 (next week). I could make progress just doing the required reps, I have to remember that as long as I add weight it's alright. Would love to keep the minimum reps at 5, though.

roll
09-12-2010, 09:16 PM
Bench press
Warm up 2x10x45 5x95 3x115
Work set 5x135 3x155 6x175 (PR)
Lat pull down with mini bands around wrists (Thanks Dave Tate, this worked wonders)
Warm up 10x50
Work set 3x6x60
Bench press with mini bands
Work set 15x45 10x95 3x135
Dumbbell bench
Warm up 5x40 5x40 (Elbows tucked) 2x3x50 3x60
Work set 2x4x60
Tricep push down
3x10x40