The Student Room Group

And you thought i was sexy before..

Quick blog to record eating and training and monitor progress over this uni year.


Stats:

65.4kg (Saturday 26th September 2009)
5ft 11
12% BF (According to those crap things in boots)

Body Aims:
70kg BW

Daily Food Targets

3000kcal

Weight Goals by 20th December:
3 x 8 x 70kg Bench
3 x 8 x 100kg Squat
3 x 8 x 120kg Deadlift

Current Best:
3 x 8 x 62.5kg Bench
3 x 8 x 80kg Squat
3 x 8 x 70kg Deadlift

12 Week Routine:

Alternating on 3 non-consecutive days per week. (Wed/Fri/Sun). Exercises depend on muscle condition, tend to alternate row/press, squat/deadlift, pull ups/dips.

Bench
Squat
Deadlift
Row
Press
Pull Ups
Dips
Abs
Curls

Scroll to see replies

Reply 1
I reckon you should post photos, you know, just to keep your motivation up.. :ninjagirl:
Reply 2
You're not having much fruit/veg? :frown:
Natalie*
I reckon you should post photos, you know, just to keep your motivation up.. :ninjagirl:


Haha, i probably will to monitor progress.


rakata
You're not having much fruit/veg? :frown:


Yeah, i'm trying to use up what i have in the cupboard before i shop this weekend and i've not written when i've eaten the odd piece of fruit during the day. I'm guilty with the lack of veg though, i do cook with garlic/onions/peppers/tomatoes and peas in the risotto etc. But not enough as i should. Will stock up :p:. *salutes*
Reply 4
There is absolutely no where near enough fruit or veg in that diet. From the look of it you're trying to bulk. That's no excuse for dropping the fruit and veg though.

Although seems you're trying to change it, so good work.
Day One - Wednesday 23rd September
From Food: 2572kcal, 232grams protein.
From Supp: 900kcal, 75grams protein.
Overall: 3472kcal, 308grams protein.

Day Two - Thursday 24th September
From Food: 2417kcal, 89grams protein.
From Supp: 900kcal, 75grams protein.
Overall: 3317kcal, 164grams protein.


Day Three - Friday 25th September
From Food: 2503kcal, 107grams protein.
From Supp: 900kcal, 75grams protein.
Overall: 3403kcal, 182grams protein.


Day Four - Saturday 26th September
From Food: 2544kcal, 252grams protein.
From Supp: 900kcal, 75grams protein.
Overall: 3444kcal, 327grams protein.
Day Five - Sunday 27th September
From Food: 2088kcal, 81grams protein.
From Supp: 900kcal, 75grams protein.
Overall: 2988kcal, 156grams protein.
Day Six - Monday 28th September
From Food: 2238kcal, 143grams protein.
From Supp: 900kcal, 75grams protein.
Overall: 3138kcal, 218grams protein.
Day Seven - Tuesday 29th September
From Food: 2089kcal, 96grams protein.
From Supp: 900kcal, 75grams protein.
Overall: 2989kcal, 171grams protein.
Reply 9
Hmm, if you can do SS Id advise that.

I started a little lower than you at the start of the summer, not a great diet either. Since then Iv gone from ~62 to 70kg, lifts up to 145x5 deadlift, 70 3x5 bench, 125 3x5 squat, 50 3x5 OH press and I look so much better. Though its not enough for my height to look ok...
mipegg
Hmm, if you can do SS Id advise that.

I started a little lower than you at the start of the summer, not a great diet either. Since then Iv gone from ~62 to 70kg, lifts up to 145x5 deadlift, 70 3x5 bench, 125 3x5 squat, 50 3x5 OH press and I look so much better. Though its not enough for my height to look ok...


Yeah i looked at SS but i play football at uni so i don't want to be squatting every session and the lack of a row in SS upsets me :p:. I have debated about getting power cleans in there though. Will have to see.
Reply 11
ChrisLincoln
Yeah i looked at SS but i play football at uni so i don't want to be squatting every session and the lack of a row in SS upsets me :p:. I have debated about getting power cleans in there though. Will have to see.


Yea, makes sense. There is always WS4SB which you could run, it goes better with sport than SS...
Day Eight - Wednesday 30th September
From Food: 2273kcal, 166grams protein.
From Supp: 900kcal, 75grams protein.
Overall: 3173kcal, 241grams protein.

Workout A
Bench 50 x 5 x 5, 55 x 1 x 8
Row 30 x 5 x 5
Abs (Crunches, Alternate Crunches, Jack Knifes, Leg Lifts, Back Extensions, Plank, Cycle Sit ups - no rest)
Squat 60 x 5 x 5
Pull Ups 8, 8, 6

Need to up the weight in everything but today was about making sure form was perfected and having not squatted for 2 months i needed to keep light. Will be benching 60, rowing 35, squatting 70 next session.
Day Nine - Thursday 1st October
From Food: 2103kcal, 155grams protein.
From Supp: 900kcal, 75grams protein.
Overall: 3003kcal, 230grams protein.
Reply 14
Throw in a couple of (at least) pints of whole milk.
SMed
Throw in a couple of (at least) pints of whole milk.


Having half a litre of milk per shake, with 3 shakes a day which is just under 3 pints :smile:
Reply 16
ChrisLincoln
Having half a litre of milk per shake, with 3 shakes a day which is just under 3 pints :smile:


Whole fat? Either way, just under 3 pints isn't that much. How many calories are you having in the day total?
SMed
Whole fat? Either way, just under 3 pints isn't that much. How many calories are you having in the day total?


Yeah, and don't know it varies. But 3000 minimum, probably up to 4000 on a good day. But i can maintain my weight (as its so low) with around 2200 calories so i am over eating by quite a lot but more is always good!
Day 10 - Friday 2nd October
From Food: 1823kcal, 86grams protein.
From Supp: 900kcal, 75grams protein.
Overall: 2723kcal, 161grams protein.


Workout B
Legs were still sore from wednesday and playing football at 4.30 so i removed deadlift and included bench again considering 50kg was too light last work out.

Bench 55 x 5 x 5, 60 x 8
DB Press 30 x 3 x 8
Dips 12, 10, 8 - 10kg weight
Curls 20 x 3 x 8
Abs - Cycle Situps, Plank, Leg Lifts

Football
Entire team were hungover except me, we got annihilated but i played well and felt very fit compared to all my team and the opposition!

Thoughts
Can't quite bench 60 comfortably but 55 is too easy, the lack of 1.25 weights is frustrating need to think about how to work it. Press could easily do more but its the first time shoulders have been worked and i don't want severe DOMS. Dips with weight were a struggle on the last set but few weeks and i'll probably up the DB weight. Curls were added in just because they were the only muscle not aching from wed/today.
Reply 19
Why not buy your own 1.25 plate's to take? Will really help.

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