NorwegianDJ
Master Don Juan
- Joined
- Apr 8, 2010
- Messages
- 2,554
- Reaction score
- 80
Instead of continuing to post workout's in my journal on the HS forum, I'll just post them here.
I started working out 7 months ago. Have gained 14kgs.
Started out doing skinnyguy for a good 5 months, gaining about 9kg.
Switched to Starting Strength Programmed Novice 2 months ago, and gained 5kg's.
Started counting my calories on www.fitday.com about 2 weeks ago. Helps alot.
http://i55.tinypic.com/1z4bl8j.jpg This is taken 2 days after I stared using fitday, so the macros arent quite fitting. I got my macros now.
Currently I'm 71.5kgs and 181cm ( 157 lbs and 5'11")
Started cutting on thursday, and it's going nicely. Been on a 300-600 calorie deficit. (According to what I found my baseline calories to be; 2300).
Aiming for 155g protein a day, 65-85g fat and 1800-1900 calories.
Previous workouts:
Squat: 3x5x70
Bench: 3x5x45 (Starting low, as my bench hasn't improved much in the past months).
Chin-ups: 3xFailure (4-6)
Crunches: 4x10x20
In kg's.
-
Squat: 3x5x75
Press: 3x5x25 (Used some preset weight-bar. Probably 25-30kg).
Deadlift: 1x5x70
Abs: 3x~15x20 (Abs are getting redicolously easy, so Im changing to some other ab excercise than crunches).
Weight: 67.7
-
Lifting this morning. Overslept a bit, ate a bit less and felt a bit weaker.
Squat: 3x5x75 (I noticed and was told I had bad form on these. I had narrowed stance than usual + my back was not keeping arched during the lift, hence it feeling much heavier).
Bench press: 3x5x50 (I suck at benching, I suspect Im doing something major wrong, but I cannot complain at my form).
Pull-ups: 3xFailure (2-6) Did last set at assisted pull-up machine, as I felt I needed to do more than 2 reps. Did 5.
Curls: 3x12x15 Barbell
Abs: 3x~10x20 Giving crunches another shot. Seems better now with new technique.
-
Squat: 3x5x80 (Started to get quite heavy now, so Im doing 5kg jumps per week).
Press: 3x5x30
Chin-ups: 3xFailure (5-8 reps to failure this time).
Incline sit-ups: 3x5-10x20 (Quite heavy, I might keep this).
-
Squat: 3x5x80 Pumped this out like it was nothing. BTW: I squat to parallel (like 90-110 degrees) As deep as the safety bars allow.
Bench: 3x5x55 Asked for a spot on all 3 sets. (1st: 7x50, 2nd: 5x55, 3rd: 7x55). I'll see if I manage to do 3x5x55 without a spotter next time.
Deadlift: 1x5x60 (Maybe 70, cant remember. Think it was 60.)
Extra incline sit-ups: 3x~8x20 Slightly heavy.
Weight: 68.2
-
Squat: 3x(5-5-6)x80 (I thought I was doing 85, but turned out i did 80. Was quite heavy, focused on form and did very well).
Press: 3x(6-5-6)x25 (Did lighter this time as I feel Im doing bad form on 30).
Pull-ups: 3x(6-4-4)xBW
Curls: 3x12x20 (I do last set with reverse grip)
Incline situps: 3x10-15xBW
-
Workout:
Squats: 3x(5-5-6)x85 I could've done a few more reps.
Bench: 3x5x55 (Going good. Was able to do it without a spotter).
Chinups: 3x(8-6-5)xBW
Incline situps: 3x(8-10)xBW
Weight: 68.2kg (I need to eat more proteins!)
-
Squat: 3x(6-7-6)x80 Wednesdays are supposed to be 80% of max effort on squats. Meh.
Press: 3x5x30
Deadlift: 1x5x70 Easy. However, it hurts when it hits my knee and scrapes along my shins.
Dips: 1x3xBW Just testing out.
DECLINE sit-ups: 3x10xBW Ive been saying INCLINE the whole time instead of DECLINE.
Weight: 68.5
-
Squat: 3x5x85
Bench press: 3x5x55
Pullups: 3x3xBW
Curls: 3x8x20
Decline situps: 3x8xBW
WEAK
Weight: 70.2
-
Squat: 3x(6-5-5)x85 This was really heavy, probably my hardest one so far. Upping to 90 next monday I think.
Bench: 3x5x55
Deadlift: 1x5x70 This was hard, but doable when I got into it. I got 0 reps on first try.
Leg raises: 2x~10x(well.. Legs)
Chin-ups: 1x5xBW
Weight: 69.45kgs
-
Squats: 3x5x90 Finally doing 2 plates! This was EASY. Pumped this out faster than any of heavy sets I've done recently. Did all reps without pause, finishing in about 20-30 seconds. Aiming for olympic bar (100kg) soon.
Bench: 3x5x55 I think I can increase to 60 on friday.
Chin-ups: 3x(8-7-5)xBW Too little rest on last set.
Leg-raises: 1x20xBW
Decline sit-ups: 3x10x10kg
Weight: 71.2kg
SUCCESS
-
****. Today's workout was bad. I felt weak and form was poor.
Squats: 3x5x95 This went very slow and was really hard. Bent forward too much at times. The absolutely last rep I stalled on the bottom for 2-3 seconds. Postponing 100 for wednesday, jumped from 85 to 95 too fast.
Press: 3x(5-4-4)x35 Weak. Will repeat on monday.
Deadlift: 1x5x80 This was good and easy.
Decline sit-ups: 2x10x10 Ran out of time, as my breaks were longer than usual.
Weight: 71.3kg
-
Workout was WEAK.
Squat: 3x(5-4-4)x90 First time i failed at bottom.
Bench: 3x(5-6-7)x55 Put on some good music and pumped thru this like it was nothing.
Chin-up: 3x~7xBW
Decline situps: 3x10x10
curls: 3x12x15
Weight: 71.5kg
-
Got there at 5, so I was all carbed up and stuff.
Squat: 3x(5-5-6)x90 This was almost easy again. Maybe 95 next session.
Bench: 3x5x60 New PR. Also easy. Did 6 reps on last set.
Chin-ups: 3x~7xBW
Decline sit-ups: 3x10x10
-
Squat: 3x(5-5-7)x90 Keeping this weight for the cut I think.
Press: 3x(5-5-7)x30 Tried 35, but it was simply too heavy. Also got some shoulder pain after set, but nothing major.
Deadlift: 1x5x85 Quite nice and easy.
Decline sit-ups: 3x~12x10
-
Squat: 3x5x90 Felt this, last set was hard.
Bench: 3x5x60 Struggled with every rep on the last set for some reason.
Chin-up: 3x~7xBW
Decline sit-ups: 3x12x10
Eat more in pre-workout meal. More carbs.
I started working out 7 months ago. Have gained 14kgs.
Started out doing skinnyguy for a good 5 months, gaining about 9kg.
Switched to Starting Strength Programmed Novice 2 months ago, and gained 5kg's.
Started counting my calories on www.fitday.com about 2 weeks ago. Helps alot.
http://i55.tinypic.com/1z4bl8j.jpg This is taken 2 days after I stared using fitday, so the macros arent quite fitting. I got my macros now.
Currently I'm 71.5kgs and 181cm ( 157 lbs and 5'11")
Started cutting on thursday, and it's going nicely. Been on a 300-600 calorie deficit. (According to what I found my baseline calories to be; 2300).
Aiming for 155g protein a day, 65-85g fat and 1800-1900 calories.
Previous workouts:
Squat: 3x5x70
Bench: 3x5x45 (Starting low, as my bench hasn't improved much in the past months).
Chin-ups: 3xFailure (4-6)
Crunches: 4x10x20
In kg's.
-
Squat: 3x5x75
Press: 3x5x25 (Used some preset weight-bar. Probably 25-30kg).
Deadlift: 1x5x70
Abs: 3x~15x20 (Abs are getting redicolously easy, so Im changing to some other ab excercise than crunches).
Weight: 67.7
-
Lifting this morning. Overslept a bit, ate a bit less and felt a bit weaker.
Squat: 3x5x75 (I noticed and was told I had bad form on these. I had narrowed stance than usual + my back was not keeping arched during the lift, hence it feeling much heavier).
Bench press: 3x5x50 (I suck at benching, I suspect Im doing something major wrong, but I cannot complain at my form).
Pull-ups: 3xFailure (2-6) Did last set at assisted pull-up machine, as I felt I needed to do more than 2 reps. Did 5.
Curls: 3x12x15 Barbell
Abs: 3x~10x20 Giving crunches another shot. Seems better now with new technique.
-
Squat: 3x5x80 (Started to get quite heavy now, so Im doing 5kg jumps per week).
Press: 3x5x30
Chin-ups: 3xFailure (5-8 reps to failure this time).
Incline sit-ups: 3x5-10x20 (Quite heavy, I might keep this).
-
Squat: 3x5x80 Pumped this out like it was nothing. BTW: I squat to parallel (like 90-110 degrees) As deep as the safety bars allow.
Bench: 3x5x55 Asked for a spot on all 3 sets. (1st: 7x50, 2nd: 5x55, 3rd: 7x55). I'll see if I manage to do 3x5x55 without a spotter next time.
Deadlift: 1x5x60 (Maybe 70, cant remember. Think it was 60.)
Extra incline sit-ups: 3x~8x20 Slightly heavy.
Weight: 68.2
-
Squat: 3x(5-5-6)x80 (I thought I was doing 85, but turned out i did 80. Was quite heavy, focused on form and did very well).
Press: 3x(6-5-6)x25 (Did lighter this time as I feel Im doing bad form on 30).
Pull-ups: 3x(6-4-4)xBW
Curls: 3x12x20 (I do last set with reverse grip)
Incline situps: 3x10-15xBW
-
Workout:
Squats: 3x(5-5-6)x85 I could've done a few more reps.
Bench: 3x5x55 (Going good. Was able to do it without a spotter).
Chinups: 3x(8-6-5)xBW
Incline situps: 3x(8-10)xBW
Weight: 68.2kg (I need to eat more proteins!)
-
Squat: 3x(6-7-6)x80 Wednesdays are supposed to be 80% of max effort on squats. Meh.
Press: 3x5x30
Deadlift: 1x5x70 Easy. However, it hurts when it hits my knee and scrapes along my shins.
Dips: 1x3xBW Just testing out.
DECLINE sit-ups: 3x10xBW Ive been saying INCLINE the whole time instead of DECLINE.
Weight: 68.5
-
Squat: 3x5x85
Bench press: 3x5x55
Pullups: 3x3xBW
Curls: 3x8x20
Decline situps: 3x8xBW
WEAK
Weight: 70.2
-
Squat: 3x(6-5-5)x85 This was really heavy, probably my hardest one so far. Upping to 90 next monday I think.
Bench: 3x5x55
Deadlift: 1x5x70 This was hard, but doable when I got into it. I got 0 reps on first try.
Leg raises: 2x~10x(well.. Legs)
Chin-ups: 1x5xBW
Weight: 69.45kgs
-
Squats: 3x5x90 Finally doing 2 plates! This was EASY. Pumped this out faster than any of heavy sets I've done recently. Did all reps without pause, finishing in about 20-30 seconds. Aiming for olympic bar (100kg) soon.
Bench: 3x5x55 I think I can increase to 60 on friday.
Chin-ups: 3x(8-7-5)xBW Too little rest on last set.
Leg-raises: 1x20xBW
Decline sit-ups: 3x10x10kg
Weight: 71.2kg
SUCCESS
-
****. Today's workout was bad. I felt weak and form was poor.
Squats: 3x5x95 This went very slow and was really hard. Bent forward too much at times. The absolutely last rep I stalled on the bottom for 2-3 seconds. Postponing 100 for wednesday, jumped from 85 to 95 too fast.
Press: 3x(5-4-4)x35 Weak. Will repeat on monday.
Deadlift: 1x5x80 This was good and easy.
Decline sit-ups: 2x10x10 Ran out of time, as my breaks were longer than usual.
Weight: 71.3kg
-
Workout was WEAK.
Squat: 3x(5-4-4)x90 First time i failed at bottom.
Bench: 3x(5-6-7)x55 Put on some good music and pumped thru this like it was nothing.
Chin-up: 3x~7xBW
Decline situps: 3x10x10
curls: 3x12x15
Weight: 71.5kg
-
Got there at 5, so I was all carbed up and stuff.
Squat: 3x(5-5-6)x90 This was almost easy again. Maybe 95 next session.
Bench: 3x5x60 New PR. Also easy. Did 6 reps on last set.
Chin-ups: 3x~7xBW
Decline sit-ups: 3x10x10
-
Squat: 3x(5-5-7)x90 Keeping this weight for the cut I think.
Press: 3x(5-5-7)x30 Tried 35, but it was simply too heavy. Also got some shoulder pain after set, but nothing major.
Deadlift: 1x5x85 Quite nice and easy.
Decline sit-ups: 3x~12x10
-
Squat: 3x5x90 Felt this, last set was hard.
Bench: 3x5x60 Struggled with every rep on the last set for some reason.
Chin-up: 3x~7xBW
Decline sit-ups: 3x12x10
Eat more in pre-workout meal. More carbs.
