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Strength, mind, body and soul.....

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shibadybob
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2008/05/16 16:35:56 (permalink)
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Strength, mind, body and soul.....

Thought it was about time I jumped on the bandwagon and started a training log!

The last 4 years in one paragraph
Ok, I decided to do something about my skinny body nearly 4 years ago now when I was topping the scales at 9st 10lbs. After wasting a year, being sucked in by "body for life" and it's false promises and such crap as "muscle and fitness magazine", I found this site and started my progress. I have read extensively on bodybuilding and, knowing what I know now, can possibly only recommend one book; "Starting strength" by Mark Rippetoe. After reading this book and following the routine for a year I really started to feel like I was getting somewhere and with the help of this forum managed to adjust my diet and training to progress even further. I now top the scales at 13st 3lbs feeling stronger and more confident than I have ever done my whole life.

My Goal
My strategy for 2008 and 2009 is to continue to pack on some size before trying to reduce my body fat percentage. I currently hold more fat than I would like and have faced the decision of trying to lose fat or carrying on with the bulking a few times, especially with the summer months approaching. With this in mind I have purchased an exercise bike and intend to do some steady paced cardio sessions on my off day mornings to try and keep my fat % down a tad. So, in theory, my plan is to add as much quality weight between now and this time next year then see where I am before possibly cutting down the fat.

Training
I currently train with a 5x5 approach and am still seeing some good strength gains in most areas, particularly squat and deadlift. I'm looking to to try a higher rep range routine at some point this year if my current plan seems to get a little stale. I have also just moved and found such a sweet little gym behind a leisure centre with a rack, oly bench, 3 or 4 bars, bumper plates and the rest so I hope this will also help my progression.

Training log ideology
I will try to make an entry with my diet and training on each workout day and if I have anything else of interest I'll add that in too. I'm mainly doing this log to benefit myself, through tracking my progress and taking on valued advice from you guys, while sharing my progress with all of you that have and will help me along the way.......

Wish me luck!
Phil
post edited by shibadybob - 2008/05/18 11:46:20
#1

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    1ManRiot
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    On the bandwagon...... 2008/05/16 16:38:18 (permalink)
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    Nice write-up mate, I like your approach, I'll keep my head in this one.

    Good luck with the training!

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    #2
    shibadybob
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    RE: On the bandwagon...... 2008/05/16 16:56:08 (permalink)
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    Friday 16th May 2008

    Legs:

    Squat 5x5 @ 97.5kg (PB will hit 100kg next week as my form felt pretty solid throughout)
    SLDL 5x5 @ 90kg
    calve raise 4 x 15 @ 140kg (on hack squat machine thingy in new gym.... hurt like hell!!!)
    Roman chairs 3x10

    Training went well, looking forward to finally smashing 100kg next week, bring it on!!

    Diet plan

    05:00
    big bowl of cheerios (we're talking glass mixing bowl)
    40g whey in water
    have run out of flax oil!! shopping tomorrow

    08:00
    1 1/2 turkey breast steaks
    3 slices of wholemeal bread
    lettuce and onion
    small banana
    satsuma

    11:00
    same as 08:00 with a few almonds and cashews

    12:30
    MRP bar (homemade) on drive home

    13:00
    Train

    14:30
    PWO shake
    40g whey
    20g dextrose
    in water

    15:30
    large chicken breast
    120g wholewheat pasta (dry)
    salsa type sauce with onion, pepper, garlic, chilli
    (made yesterday mmmmmm....!)

    18:00
    sirloin steak approx 200g
    chips (I'm sorry blame my girlfriend no potatoes in the house for mash)
    loads of peas

    21:00
    MRP bar
    pint of semi skimmed milk

    10:00
    bed been a long day!!

    Not the cleanest day but the cals are there, shopping tomorrow so will have plenty of nice fresh food in the house :P








    post edited by shibadybob - 2008/05/16 17:01:37
    #3
    shibadybob
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    RE: On the bandwagon...... 2008/05/16 16:57:57 (permalink)
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    ORIGINAL: 1MR

    Nice write-up mate, I like your approach, I'll keep my head in this one.

    Good luck with the training!


    Cheers fella..
    #4
    shibadybob
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    RE: On the bandwagon...... 2008/05/17 08:49:12 (permalink)
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    Saturday 17th May 2008

    Diet plan:

    08:00
    Big bowl of cheerios
    40g whey in water
    still no flax oil shopping today!

    10:00
    swimming

    11:00
    4 whole eggs
    3 slices toast with olive spread

    13:30
    1/2lb lean beef mince
    1/2 onion
    2 large wholemeal baps
    large salad
    cashews and almonds
    (burgers!!)

    16:00
    50g oats
    500ml skimmed milk
    40g whey
    tblsp flax oil (maybe ground linseeds)
    green banana
    (shake...... that you kinda end up eating towards the end!!)

    18:30
    CHEAT MEAL
    large chicken breast
    70g basmati rice
    homemade curry sauce (tomatoes, chilli, garlic, ginger, spices and herbs)

    popadums and naan bread (well you gotta have some sanity!)

    21:30
    Mrp bar
    pint semi-skimmed milk

    10:30-11:00
    bed


    I really need to start trying to work out how many calories I'm eating so I know where I'm at!!
    #5
    shibadybob
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    RE: Strength, mind, body and soul... 2008/05/18 07:42:00 (permalink)
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    Sunday !8th May 2008

    Diet plan:

    07:00
    big bowl of cheerios
    40g whey in water
    Udos oil

    09:00
    4 whole eggs scrambled
    3 slices toast with olive spread

    12:00
    chicken breast
    baked potato
    large salad
    olive oil

    15:00
    40g whey
    50g oats
    25g ground linseeds
    500ml semi skimmed milk
    banana

    18:00
    chicken breast
    roast potatoes
    parsnips
    loads of fibrous veg, brocolli, sprouts, etc

    21:00
    MRP bar
    pint of water

    10:00
    udos oil
    bed

    I'm gonna fit in some glute activation exercises today at some point. I have been doing a lot of reading up on them the last few days and hope they will help my lordosis.
    post edited by shibadybob - 2008/05/18 07:47:35
    #6
    fun meter
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    RE: Strength, mind, body and soul... 2008/05/18 10:14:45 (permalink)
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    Good luck with training. Your head seems to be screwed on with your training and diet, both look good.

    Glute activation article -

    http://stronglifts.com/how-to-optimize-posterior-chain-power-glute-activation/
    #7
    shibadybob
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    RE: Strength, mind, body and soul... 2008/05/18 11:33:44 (permalink)
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    ORIGINAL: fun meter

    Good luck with training. Your head seems to be screwed on with your training and diet, both look good.

    Glute activation article -

    http://stronglifts.com/how-to-optimize-posterior-chain-power-glute-activation/


    Thanks fun meter,

    I have been reading a few of Mehdi's articles the last few days which have really opened my eyes to the lack of hip flexibility I have and how my Lordosis has been affecting my technique. I am going to try and really focus on correcting this over the coming weeks even if it means dropping the weight and getting back to basics.

    I'll keep an update of my progress....
    #8
    Dazzler69
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    RE: Strength, mind, body and soul... 2008/05/18 13:05:15 (permalink)
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    Good luck mate, you seem pretty motivated which is always a good start! And I can think of worse cheat meals than chicken curry lol. I know mine tend to be. Good luck man! I'll check back to see how your doing
    #9
    shibadybob
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    RE: Strength, mind, body and soul... 2008/05/18 14:12:13 (permalink)
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    ORIGINAL: Dazzler69

    Good luck mate, you seem pretty motivated which is always a good start! And I can think of worse cheat meals than chicken curry lol. I know mine tend to be. Good luck man! I'll check back to see how your doing


    Haha thanks mate,

    I did have 3 pints of guinness with it
    #10
    Dazzler69
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    RE: Strength, mind, body and soul... 2008/05/18 17:03:09 (permalink)
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    ORIGINAL: shibadybob


    ORIGINAL: Dazzler69

    Good luck mate, you seem pretty motivated which is always a good start! And I can think of worse cheat meals than chicken curry lol. I know mine tend to be. Good luck man! I'll check back to see how your doing


    Haha thanks mate,

    I did have 3 pints of guinness with it


    Plenty of protein and iron in Guiness tho lol
    #11
    shibadybob
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    RE: Strength, mind, body and soul... 2008/05/18 17:13:02 (permalink)
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    Ha sweet I'll add it in as a dietary supplement then
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    1ManRiot
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    Strength, mind, body and soul..... 2008/05/19 13:30:49 (permalink)
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    What are your lifts mate?

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    shibadybob
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    RE: Strength, mind, body and soul..... 2008/05/19 17:02:15 (permalink)
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    Monday 19th May 2008

    Pull:

    Ok first day trying hip mobility exercises and I now know I have no hip flexibility, haha. I felt like I'd just finished a leg workout after I had done them but I can see they will definitely help with my lower back pain. Once I have a bit of flexibility I will start to add in some pistols and what not.

    Deads 5 reps @ 60, 90, 120, 127.5, 127.5, (lower back was giving me grief again so dropped to 90 and concentrated on my technique for 2 more sets.)
    Rows 5x5 @ 70kg (felt strange but good today as I left the rubber 20's on and pulled each rep from the floor)
    Curls 5x5 @ 20kg + EZ bar 10kg? maybe 7.5kg felt easy anyway
    Incline DB curl 3x10 @ 10's

    wasn't happy today deads are really getting to me, I can lift the weight and my form feels good but my lower back just feels like its so pumped and is uncomfortable. I think I'm going to have to have some time off from doing them heavy and really try to focus on my form and technique. I have had starting strength out again and will be reading over and over it again.

    Diet plan:

    05:00
    cheerios
    40g whey in water
    udos oil

    08:00
    1 1/2 turkey breast steaks
    3 slices wholemeal bread
    lettuce
    small banana
    satsuma

    11:30
    same as 08:00
    forgot my nuts!!

    14:00
    MRP bar

    14:30
    Train

    16:00
    PWO
    40g whey in water
    20g dextrose

    17:00
    gonna have to have some cheese on ryvitas as the missus forgot to take the salmon out early enough

    18:30-19:00
    salmon steak
    baby potatoes
    loads of broccoli and peas

    21:00
    MRP bar

    21:30
    udos oil
    bed
    #14
    shibadybob
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    RE: Strength, mind, body and soul..... 2008/05/19 17:16:10 (permalink)
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    ORIGINAL: 1MR

    What are your lifts mate?


    I have never tried to do any 1RM lifts, I just train at 5x5...

    currently my weights and exercises are

    Monday:

    Deads I got to 130kg last week but have been having some issues with my lower back
    row 70kg
    curl 30kg

    Wednesday:
    Bench 70kg
    Incline DB 28's
    Press 40kg

    Not happy with my pushing strength at all!!

    Friday:
    Squat 97.5kg
    SLDL 90kg also giving me hell in the lower back!
    Calf raise 140kg for 15 on hack squat machine thing in my new gym which gave me love bites on my traps so I'm gonna look at something else for these
    roman chairs BW 3 sets of 10

    I love leg day, come away feeling great, just walk like a spaz for about an hour after.
    post edited by shibadybob - 2008/05/19 20:14:32
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    shibadybob
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    RE: Strength, mind, body and soul..... 2008/05/22 15:00:30 (permalink)
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    Wednesday 21st may 2008

    Push:

    Bench 5x5 @ 65kg easy.... have taken my weights down to try and ramp back up past ****ty 70kg plateau
    Incline DB 5x5 @ 28kg
    Seated DB press 20kg, 5, 5, 4, 4, 4

    Crap workout really felt tired and mind wasn't in it!

    Diet plan:

    05:00
    cheerios
    40g whey in water
    udos oil

    1 cap SD and sachet cycle insurance

    08:30
    2 turkey steaks
    2 slices wholemeal bread
    banana

    12:00
    same as 08:00
    cashews + almonds

    14:00
    Train

    15:30
    PWO shake
    40g whey in water
    20g dextrose

    16:00
    MRP bar on drive home

    17:00
    1 cap SD + cycle insurance

    18:00
    salmon fillet
    poached egg
    2 baked potatoes
    spinach, leek

    fairy cake

    21:30
    MRP bar

    10:30
    bed
    post edited by shibadybob - 2008/05/23 14:43:16
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    shibadybob
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    RE: Strength, mind, body and soul..... 2008/05/23 15:00:38 (permalink)
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    Friday 23rd May 2008

    Legs:

    Didn't get much sleep last night and having to get up at 5 has killed me today. Workout went ok but really found it hard to focus and found myself daydreaming when resting between sets, didn't get fired up at all

    Squat 5x5 @ 100kg - got through them ok and was pleased to finally break 100kg form could have been better though
    SLDL with DB 3x10 @ 20's back still a little tender so did these today
    calve raise 3x15 @ 120kg on leg press

    Diet:

    05:00
    cheerios
    40g whey in water
    forgot my udos oil

    1 cap SD with cycle insurance

    08:00
    tin of tuna
    2 slices wholemeal bread
    spring onion + lettuce
    banana

    10:30
    same as 08:00

    12:00
    Train

    13:30
    PWO
    40g whey in water
    20g dextrose

    14:00
    MRP bar on drive home

    15:00
    Chicken pasta from last night
    large breast
    100g wholewheat pasta
    pepper, onion, chilli, garlic, the works

    17:30
    50g oats
    25g flax seeds ground
    40g whey
    in water

    1 cap SD + cycle insurance

    19:00
    200g sirloin steak
    2 potatoes mashed with olive spread
    veggies, peas , brocolli

    21:00
    MRP bar

    11:00
    udos oil
    bed

    Third day into my SD cycle today and nothing to report Although I did weigh myself at around 19:00 yesterday before dinner and again this morning and appear to have gained nearly a kilo but it wasn't really an accurate comparison.... I would have thought I should weigh less first thing in the morning though, not more?

    #17
    shibadybob
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    RE: Strength, mind, body and soul..... 2008/05/27 21:46:09 (permalink)
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    Tuesday 27th May 2008

    Pull:

    Deadlift 5x 50, 50, 90, 120, 120, 120, 1x 140.
    Row 5x5 @ 60
    EZ curls 5x5 @ 30, 32.5, 35, 35, 35.

    Good workout today! Form was good on Deads and Rows, back didn't give grief either.

    Can't be bothered typing my diet in each time now so will concentrate on tracking my workouts.

    Still no noticeable effects from the SD
    #18
    shibadybob
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    RE: Strength, mind, body and soul..... 2008/06/01 13:11:06 (permalink)
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    Friday 30th May 2008

    Push:

    Bench 5x5 @ 60, 62.5, 65, 67.5, 70 (Trying to get my form solid, pausing at the bottom on each rep - 0 bounce)
    Incline DB 5x5 @ 30's
    Press 5x5 @ 40 Too easy!!

    Have a stinking cold so went easy which was very hard as my strength is definitely on the up with the SD.

    Training days went to pot due to bank holiday and the man flu - will have to do legs sunday, pull next tuesday, push thursday, legs saturday then back to monday, wednesday, friday the following week.
    #19
    shibadybob
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    RE: Strength, mind, body and soul..... 2008/06/01 13:17:06 (permalink)
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    Sunday 1st June 2008

    Legs:

    Squat 5x5 @ 102.5 - PB
    leg curl 5x5 @ 60 - dropping SLDL has really helped my lower back and have had no pain from deads this week.
    calf rotary machine thing, haha 3x15 @ 70 took me a while to work the bloody thing out but seems good enough.

    SD is making my skin greasy as fcuk - only noticeable side so far though, some boil of a spot on my nose and back
    #20
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