W1LL's Progress Journal

Training yesterday;
 
Bench Press
7 x 3 - 105kg - 3, 3, 3, 3, 1, 1, 2, 2, 2, 1
Felt alot harder adding 5kg, but I made sure I got the desired reps
 
Cleans
7 x 3 - 85kg
 
Hammer Strength Bench Press
3 x 10 - 90kg - 10, 10, 8
 
Hammer Strength Lat Pulldown
3 x 10 - 110kg - 10, 10, 8
 
CGBP
4 x 8 - 70kg - 8, 8, 8, 6
 
Supinating Dumbell Curl
2 x 12 - 12.5kg
2 x 8 - 17.5kg
 
Hanging Leg Raise
3 x failure - BW - 12, 12, 10, 10
 
HIIT Rowing Workout - Level 10
3 mins warm up
20 secs all out effort
10 secs rest
Repeat 8 times
3 mins cool down
 
Done!
 
Diet for yesterday was as above except I had a jacket potatoe with tuna at 1900hrs not chili as we were having our granite worktops fitted yesterday my missus couldn't really use the kitchen.
 
Diet for today;
0700hrs - 50g porridge with water, golden syrup to taste & 40g protein shake with 6g creapure
1000hrs - 125g tin of mackeral & small apple
1130hrs - EAS Myoplex deluxe MRP
1300hrs - chicken salad wholemeal sandwhich
1600hrs - small banana & 40g protein shake
1900hrs - home made chili with 125g lean mince & 50g brown rice
2200hrs - 250g cottage cheese
 
Rough calculation is 2650 kcal, 250g pro, 180g carb, 100g fat
 
I looked a little bit tighter when I looked in the mirror this morning, also weighed myself and am 14st 9lb (205lb, 93kg). I am going to do some work on my diet tonight. I am currently just eating whatever is left in the house and we have run out of alot of stuff and are due to go shopping.
 
Using the calculator below my BMI is 2085kcal per day
http://www.bmi-calculator.net/bmr-calculator/
Using Harris Benedict Equation (moderate exercise 3-5 times a week) BMR x 1.55 = 3232kcal so I have some work to due to make the kcals up for my to  put any weight on.

Nice session there mate, your benching is coming along nicely. Can't wait to hit those magical 3 figures sometime this year!!

OTF - Yeah you just got to keep lugging away at it.
 
Diet followed yesterday except I substituted cottage chhese for a protein shake and a tbl spoon of natural peanut butter.
 
Training squats & OHP tonight.
 
Diet for today;
 
0700hrs - 60g porridge & 40g protein shake
1000hrs - tuna sandwhich
1300hrs - left over chili from last night
1600hrs - small banana, medium apple & 40g protein shake with 6g creapure & 5g BCAA
1800hrs - PWO shake (40g protein, 25g dextrose, 6g creapure, 5g BCAA)
1900hrs - ?? 500 kcals
2200hrs - cottage cheese
 
Cals should be nearer to 3000 today. Will be going for a big shop tomoorow.

Been mega busy since Thursday finishing my extension off in preperation for our new arival so haven't had time for an update.
 
Training on Thursday;
 
Squats
bar - 12
60kg - 10
80kg - 8
100kg - 6
150kg - Can't rememeber reps but I know I did 25 reps total and the last 2 sets were 3 & 2. I was aiming for 5 x 5 anyway so i'll keep the weight the same next time.
 
OHP
5 x 5 - 70kg - 5, 5, 5, 5, 4
Nice improvement of reps here
 
Hammer Strength Shoulder Press
3 x 10 - 40kg
 
Was pushed for time so had to cut the session short
 
Training on Friday;
 
I had to train on Friday as I couldn't make it on Sat. I was really in a rush so I dropped my weights a little and shortened rest periods.
 
Deadlift
5 x 5 160kg
Managed to bonk and go with this weight with good form which I couldn't previously do so I was pleased
 
Bench Press
5 x 5 - 100kg - Can't remember reps but I did 25 total. It wasn't 5 x 5 though which was disapointing but I wasn't feeling it.
 
Saturday morning I went for 20 mins sprints on the local school running track (grass field) unfueled as the little one slept out on Fri night.
 
Diet has been poor over the weekend (mexican, fish and chips, curry)
 
Weighed myself yesterday and was 14st 9/10lb so no change since last week. Over the whole of the week I didn't consistantly eat over 3000kcal per day.
 
Diet for today is clean and should be nearer to 3000kcal.
 
I hope that after today when our new kitchen will be finished that I can put a bit more planning into my diet.
 
Might go and do some sprints tonight if the baby doesn't make an appearance.

Any day now is it, scary and exciting times mate, every call & text my wife sent me towards the end I thought the time had come, it was bloody exhausting...lol
 
Some serious lifting too there, and an increase in reps which is all good eh.
 
Have a good day mate.

Yeah just waiting, due date is today!
 
Yeah so long as there is progression somewhere then all is good I guess, can't do much else but keep pluging away.

Wow you got some good lifts in there mate.  Reading all these journals has me tempted to write one myself.

Do you know what you're having?

@rzoro - Thanks mate. It does give you a bit of motivation writing one.
 
@OTF - No, we don't know what it is mate. Still waiting anyway.
 
No training yesterday, diet was prety good though.
 
Squats & OHP tonight.
 
Diet today;
 
0700hrs - 50g porridge, t spoon of organic honey, 40g protein shake
1000hrs - tin of mackeral, 4 oatcakes
1230hrs - tuna pasta with 100g pasta & tin of tuna
1500hrs - tuna spinich sandwhich, apple
1600hrs - med banana, 40g protein shake
1630hrs - Train
1800hrs - PWO shake, 40g pro, 25g dex, 5g BCAA
1900hrs - Homemade chicken caserole, mash & veg
2200hrs - Usually 250g cottage cheese but don't have any at the mo so something else, probs a EAS Myoplex Deluxe MRP with water and a tbl spoon of natural peanut butter
 
I have upped cals and have put an extra meal in. This should add around 500-600kcals so should get me up to 3300-3400kcal.

Yeah i can see what you mean, i just get inspired by reading the journals alone.  Your diet is really good, that's something i definitely need to fix up on.
 
Are you trying to lean bulk or shred?

@ rzoro - I'm trying to bulk at the moment for the next 3 weeks.
 
Monday - Ran out of creapure so finished with that for a few weeks now.
 
Training last night;
 
Squats
Usual warm up
150kg - 5, 3, 4, 3, 3, 3, 3, 1
Wasn't feeling it at all last night. When i'd warmed up my quads felt a little sore, don't know if it was the sprints on grass on Sat that my body wasn't used to that caused this. Also I couldn't seem to get my breathing right and also had a slight pain in my internal lower back muscles (can't remember scientific name of these) which I think may have been causing the breathing trouble. Anyway, it didn't feel great but I grinded out the desired reps.
 
OHP
Usual warm up
5 x 5 - 70kg
Pleased with this, time to up the weight a touch
 
I was in a rush so this is all I had time for.
 
Still no baby.

No training yesterday.
 
Training tonight is cleans & bench press
 
Diet for today;
0700hrs - 60g porridge with water & t spoon of organic honey, glass of pink grapefruit juice, coffee, 40g protein shake
1000hrs - tuna spinich wholemeal sandwhich, med apple
1200hrs - tin of mackeral, 4 organic oatcakes
1400hrs - home made chili with 60g brown rice, 165g lean mince
1600hrs - small banana, 20g protein shake
1630hrs - train
1800hrs - PWO shake (25g dextrose, 40g protein)
1900hrs - ??
2200hrs - 250g cottage cheese, slice of toast with organic peanut butter
 
Forgot to put aminos in my shakes whilst making them up this morning :~(
 
No baby yet!! 3 days overude now!!

Training last night;
 
Bench Press
7 x 3 - 105kg
Pleased with the improvement here. Now to get up to 5 x 5
 
Cleans
7 x 3 - 90kg
As above
 
Hammer Strength Chest Press
4 x 10 - 90kg - 10, 10, 8, 8
 
Hammer Strength Lat Pulldown
3 x 10 - 110kg - 10, 10, 8
 
CGBP
4 x 8 - 70kg - 8, 8, 8, 6
 
Chins
3 x 6 - BW
 
Decline Crunches
4 x 10 - 9kg
 
Pretty good session. Nice doms in back, chest & abs today.
 
Diet today has been a little off. Some cake and stuff earlier as it's my little boys birthday tomorrow and we had a party for him today. No doubt diet will fall down a bit over the weekend as we have various stuff planned but hey ho.
 
Will be training tonight instead of tomorrow which I don't like doing as no rest between sessions but with the birthday and all it's better than nothing.
 
No baby yet, 4 days over now!
 
 

Solid training there mate, & nice weight on the cleans, might have a crack at them soon.
 
Have a good weekend!!

OK so had a really good weekend with my little boys birthday.
 
Our new baby came yesterday morning, a little girl!
 
Diet over weekend and yesterday was pretty poor. I managed to get to the gym on Sat though;
 
Squats
Usual warm up
5 x 5 - 150kg
Very pleased with progression here. I changed my shoes from some Nike Air to ones with a much harder sole based on a convo with someone sat the gym and it felt a lot better. I reckon I should be easy able to 1RM 165-170kg now. A shot at it is not so far away.
 
OHP
Usual warm up
7 x 3 - 75kg
Pleased I managed this on my first attempt. Will up the weight here next time. My 1RM max on these was 80kg last time I tried so again I feel ashot at it isn't far away when I'm feeling up for it.
 
Thrusters (Front squat into OHP)
4 x 8 - 60kg - 6+2 (rest pause), 3+1+1+1
           40kg - 8, 8
 
With reagrds training for the next few weeks I don't know when / if I'll be able to with family comittments. I'll just have to see how it pans out.
 
I don't know when I'll be updating again as I update from work and I am having 2 weeks off from Thursday.

Also, weighed myself on Sat morning and was 15st so 5lb up since last time. I think some of it may be bloat as I had a curry on Fri night. Will weigh myself again on Thursday after a couple of days of eating clean again.
 
Diet today is pretty similar to last weeks posts above.

Congratulations with your little girl arriving safely mate
 
I reckon you'll smash your 1RM on the squat, very impressive 5x5 @ 150's.
 

Morning....nice journal Will and congratulations on the new arrival...little girlie...awweee.....how lovely...chubby legs and stuff...hee hee....nice one!..

Nice work on the OHP mate. I reckon with 7 3's on 75, you'd def beat 80 for 1. Although funnily enough, I've always found OHP a lift where there isn't so much difference between reps and 1RM as what there is on other lifts.
Oh and congrats too!

Thanks for the well wishes guys & gal!
 
Quick update, diet has been pretty good Tuesday & yesterday.
 
Managed to get to the gym yesterday too and I did;
 
Deadlift
7 x 3 - 180kg
Managed to bonk and go these with pretty good form, will try for more reps next time.
 
Bench Press
5 x 5 - 105kg - 4, 3, 3, 3, 3
           100kg - 5, 4
If I had a spotter I would have got 1 more rep on the first few sets which is a bit annoying. I ran out of time so dropped the weight a little to get the reps up to the desired quantity of 25.
 
Diet today is good up to tonight when I am going out to wet little flos head with my mates.
 
Hopefully will get to the gym tomorrow.
 
Also, I will be changing up my training when life at home has settled down in a couple of weeks when I get back to the gym on a regular basis as I have some 'supplements' to take. I will be looking for a few more reps on all lifts based more on hypertrophy rather than strength.