So, here is my attempt to gain 17 lbs of muscle in 800 days, starting 02/01/2014 (yep, 11 days ago). These numbers come from a nifty goal setting feature of a popular bodybuilding website, where the only option that had me not loose lean body mass was 'bodybuilder'. I figured, it's better than totally tapping in the dark. I'm starting this log to keep myself on track, and so I have something to refer to when I want/need tips and advice on things.
For the last 6-ish years, I'v been spending about 9 months a year in the gym lifting weights, and have focused mainly on a bodybuilding-style weightlifting program (i.e. high weight, higher reps), so I'd like to think that I know a thing or two (definitely not more, though). Listening to SHR, though, recently convinced me to give the 5x5 style training a good try, so the plan is to do that for a year and build some strength, and then try a high volume program again. Or maybe, do a high volume program every 6 months for 2 months.
But, for this month, I want to get a routine going again and find my baseline, and then start tweaking things from there. Hopefully I'll be updating this log every 1-2 weeks. I don't expect things to change that often, though.
weight: 151 lbs
age: 31 yrs
not stress out and overtrain
maybe drop some body fat eventually
Typical diet: ~ 90 g protein, ~1800 cal total
am: hemp protein powder with 8 oz bolthouse/naked juice, ~1/4 cup heavy cream in coffee
noon: 6-8 oz of turkey/chicken/fish + 2-3 servings veggies + 1/4 cup sauce or dressing
snack: 7oz ***e + 1.5 oz nuts + 1 apple
pm: 2 eggs + 1/4 egg white + 1/4 cup cheese + 3-4 oz potato, 1 beer
+ 200-400 cal elsewhere (e.g. liberal usage of olive oil/ bacon fat in cooking, more fruit, nuts)
+ BCAAs and CEE on workout days
squat: 45lbs x7, 95 lbs, 95 lbs, 115 lbs, 115 lbs, 120 lbs each x5
bench press: 75 lbs, 85 lbs, 95 lbs, 95 lbs, 105 lbs each x5
chin ups: 2, 2, 2, 2, 2
hip thrusts with barbell: 5 sets of 155 lbs x 5
calf raises on leg press: 5 sets of 340 lbs x 7
triceps extensions with dumbbell: 17.5 lbs, 17.5 lbs, 17.5 lbs each x 5, 20 lbs, 20 lbs each x3
deadlift: 95 lbs x7, 145 lbs, 155 lbs, 165 lbs, 175 lbs, 190 lbs each x5
chin ups: 2, 3, 2, 2, 2
snatch (just arm movement): 20 lbs, 30 lbs, 40 lbs, 40 lbs each x5, 50 lbs x3
So here ya go
Looking forward to ur updates
In! And great start!
Lets see what ya got gal!
Becoming the best one day at a time!
Current Workout Log= Moving To New Heights
Thanks for the support! Here's a first update, which is not really an update as much as saying that I haven't fallen off the wagon yet.
I missed one day last week (day #2). Strength is still increasing slowly, I'm guessing part of that is still getting used to the different training style. And I think I'm going to switch the half snatches with presses, feels like they're not really doing anything.
I'm also thinking about switching to just one day of strength style training, and doing a bodybuilding style training (I.e. 10-ish reps with high weight) the other two days next month. The more I read, the more it seems that the 5x5 program will not give me a lot of gains in terms of muscle mass.