dispatch's workout journal

[dispatch]

Hey guys. I've been lurking this board for some time, you all seem to want to help and you all give pretty solid advice, so I thought I'd start a log.

I started the year trying to get bigger, I was one of those skinny guys that thought they were eating alot. After learning the importance of diet in gaining mass, and that there are more muscles in the body then just biceps, I am ready to complete an actual program over the holidays (12 weeks).

Stats
Male, 19, current weight 70kg (approx 155lbs)

Through modest and completely unstructured efforts of my own this past year, I've lifted:

squat - 105kg (230lbs) 4x5 (1.5x bodyweight)
- 70 (155lbs) 1x15 (bodyweight)

bench - 80kg (175lbs) 5x5

deadlift - 70kg (155lbs) 3x5

Obviously my deadlift is terrible, I haven't seriously attempted to get better at these yet, looking forward to changing that.

I am thinking about doing the Stronglifts 5x5 program. A couple of reasons, it takes 12 weeks to complete. It has been mentioned that this isnt the ideal program for bulking, however, I am okay with this. My reasons - I'm not going to get huge lifting puny weights, so I want to focus on good lifts and increasing strength for now, before I focus on weight gain next year. Also, with the increase in food intake, I should see at least some weight gain. Literally any gain will be good enough for me for now, because I have lost weight since I finished high school.

However, if anyone has any suggestions on why one of the "Where to Start" programs would be alot better, fire away, that's why I'm here.

One more thing, I'll be doing martial arts 3x a week during this program, which is another reason I don't expect my mass gains to be huge.

Anyway, just wanted to introduce myself for now, off to the gym shortly, diet, pictures etc all to come!

Cheers,
dispatch.

[dispatch]

So my first attempt at frequenting the local gym wasnt a good one, lots of people everywhere, only had time to get through some squats.

Today was good though. Starting off a bit lower than max to get into the squatting three times a week.

I think this is Workout A

Squats - 80kg 5x5 ( not quite ATG, I dont have the required hip flexibilty yet, but definately lower than paralell).
Overhead Press - 20kg (just the bar - just learning how to do this) 5x5
Deadlifts - 60kg (still awkward, I wonder why its taking me so long to learn such a natural looking movement) 1x5
Pullups 12, 8, 5 (got interrupted on last set, but doubt I could've done anymore)
prone bridges - 3x30secs (approx)

Here's what I ate today

meal 1 - steak + 4 eggs + mushrooms
meal 2 - shake (3 eggs, protein powder, bananna, berries)
meal 3 - tuna (100g)+ bananna + more shake
meal 4 - almonds (100 g)
meal 5 - roast beef, tomato sandwhich

I don't think this is enough in any regard, any advice to try to get more food down? My first meal each day is fairly large, should I make it a little smaller so I'm hungrier throughout the day? Tips?

[Tenzen]

i would say don't do deadlifts and squats the same day. And put the deadlifts in the beginning of the workout if its on a separate day. Also with pull ups some days do 40 reps but take as many sets as it takes(60-90 second rest in between). Switch it up overhand and underhand too if you want. Your food intake looks good, try for 0.8 x body weight or 1.0 x body weight in protein. Also try to get some almonds in the morning the fat will help distribute the nutrients of all the things your going to eat after it.

[dispatch]

hey Tenzen,
I'm not really to keen on changin the program, but I will try the almonds and pull ups things.

Here is the workout for the day

squat 85 kg 5x5
bench 60kg 5x5
inverted rows 2x10 (running out of time at this point)
pushups 20, 10
cruches, 12, 12

Diet

Meal 1 - Steak, mushrooms, onion
Meal 2 - Shake (3 eggs, protein, berries, natural yogurt)
Meal 3 -Tuna (200g)
Meal 4 - more shake
Meal 5 - minced beef & salad
Meal 6 - cottage cheese and almonds.

[dispatch]

I'm not deadlifting alot of weight yet, is what I meant, so I don't forsee huge problems.

[dispatch]

workout for 26/11


Squats - 90kg 5x5 ( good fun).
Overhead Press - 25kg (these are tough and i've barely got anything on it) 5x5
Deadlifts - 65kg (does anyone else find these really difficult compared to squats?) 1x5
Pullups 3x8 (will look to increase reps or weight next time)
prone bridges - 3x30secs (exact now, got a watch) - not as easy as they look

[Quagmire911]

How deep are your squats?

[frenchbeauty]

Originally Posted by Quagmire911

How deep are your squats?

Yeah you should be DLifting more than you're squatting.
Btw Stronglifts is great to put on some mass, good choice.

[dispatch]

Cheers fb, I was getting worried about the lack of reponse on that one, good to know I made an ok choice.

I strive to get below parallel on all my squats - its an effort due to bad hip flexibility but they are by no means half reps.

I have been doing squats a lot longer, deadlifts are just very slow to get going, my back seems very tight when I do them, is this something you can help with stretching?

thanks fellas.

[dispatch]

First major setback, went away for a few days and missed two workouts. I am determined to not have this undermine the program.

The workout for the 28/11 was

squat 95kg 5x5
bench 65kg 5x5
inverted rows 5x5


decided to mix it up because I was with my mate.

70 burpees in 10 min.
2x25 pushups

2x20 situps (weighted)

the workout for the 5/12 was

squat 95kg (didnt want to push it after the break, but these were pretty good)

OHP 25kg again
deadlift 70kg (hmm)
pullups 7,5,5
bridges 3x30.

Diet has been crap over my break, need to get back to work on it.

[dispatch]

workout 8/12

squat 100kg 5x5 ! A nice milestone for me, and close to a pr. I was struggling around the third set, however, some lady who works at the gym came and complimented me on the lift, this gave me a burst of energy to get it done.

bench 70kg - these were suspiciously hard, I thought I could lift more than this.

inverted rows 5x5 - these are fun

dips 3x8 - I know I'm not meant to change the program, but apparently these used to be in there, and I do like dips.

situps with medicine ball - 3x12.

good session!

[dispatch]

Ah bad news.

I injured my back sprinting on wednesday, and couldn't go to the gym that day. Trying to catch it up on thursday I started with squats to see how they felt. I got through all the warmups fine. I even felt like I could try for 105kg, but midway through the second set I bailed out. After dropping back to 60kg for 15 reps, I left, frustrated. surprisingly my back feels a bit better today.

I'll see how it is tomorrow,

b.

[dispatch]

16/12

squat - 105kg - 5,5,5,4,5 .... damn so close
overhead press - 30kg 5x5
deadlift - 75kg 1x5
pullups - cant remember
prone bridges 3x30

18/12
did a deload on squat
90kg 5x5
bench 70kg again - the gym has no 1.25kg plates grrr... Ill try for 75 next time
inv row - 5x5
pushups - 15, 10,10
inv situps - 3x12

[dispatch]

22/12

95 squat 5x5
30 OHP - smith machine 5x5
80 deadlift. . . cool, pretty hard to grip
3x8 pullups
3x30 prone bridges

[dispatch]

24/12

100 squat 5x5
75 bench 5x5
5x5 inv rows
3x8 dips
3x12 situps

[dispatch]

105 squat 5x5
85 deadlift 1x5
dips 3x8
chinups 3x8
prone bridges 3x30

[dispatch]

31/12

happy new year guys

110 squat 5x5
80 bench 5x5
5x5 inv rows
3x12 crunches

I feel this is going pretty well - sticking to it and seeing some minor results.

[dispatch]

also that day - went to the track, and did

350,300,250,200,150m

good day.

[ProDJ26]

KEEP THE EATING UP!!!!

don't worry about the lifts they'll increase in time

[dispatch]

thanks for the encouragement man.

the eating is definitely the hardest part.

anyway the other day I hurt my back again... seems to be a recurring theme.

Managed to get through it with a bit of a comprimise on squats.

5/1

Squat - 115kg, 110, 105 (all x5)

deadlift - 90kgx5

dips 3x8