dispatch's workout journal

[dispatch]

see below... sigh

 

[dispatch]

9/1

squat 115 5x5
bench 85,85,80,80... this was a **** attempt at 85kg...

other than that - im about ten kgs off where i wanted to be on deads, squats, and bench (almost) by the end of the program... still got bout 4 weeks left..

dips 3x8

some other crap - i was bored and depresed from bench so did some calf raises and dumbell stuff.

 

[dispatch]

17/1

fairly big break there -

squat 5x5 120kg
deadlift 95kg 1x5
pullups 3x8

getting the hang of deadlifts now i think

 

[dispatch]

20/1

terrible - squat 125kg

1x5
1, fail.
1x5

105kg

1x5

bench

85,85,80,80 (1x5)

80,80,80,80,fail... some guy had to rescue me and pull it off my chest... embarassing

time to do massive deloads on squat and bench and focus on deadlift for a while. i got one more month at this gym, time to bite the bullet and get some fractional plates.

 

[dispatch]

28/1
so I dropped back on squat - 100kg
deadlift 100kg ! sweet this was a short term goal for this program

30/1
squat 105 bench 70kg (dropped back)
skipping, barbell rows 40 kg

beach run 4km

 

[dispatch]

6/2

bench 75 5x5
one leg squats w/ 10kg in both hands, 5x5 each leg
95 kg deads 3x5

9/2
squat 110kg 5x5
stiffleg deads 2x5 60kg
close-grip bench 3x8 w/ 60kg
some other bench stuff, 21s 1x2 w 80kg

2-3 min skipping

Goals for next session on 11/2
deads 105kg
squat 115kg

13/2
squat 120kg
bench 80kg

next week
squat 125
deads 110kg

and

bench 82.5kg
and ill be pretty satisfied with the 12 weeks

 

[dispatch]

Had a good one today. Obviously I have completely deviated from the program in everything except bench, squat and dead. I feel these lifts are progressing well and I'm seeing good improvements body wise. My traps, lats and calves all need serious work, and I'm sure I can taper another program for this need later, but this program has done its job.

Anyway, today was

Squat 115kg 5x5
Deads 105kg 1x5
Decline Bench 60kg 3x8
Farmer's walk w/15kg x 2 (50m up and down stairs)
Chinups 6,4,4.

Diet today
3 eggs w/ multigrain bread and cheese
4 pieces of fruit (morning / midday)
2 protein shakes (late morning and early afternoon)
Chicken Roll (lunch)
200-250g Steak (afternoon)

Now

Chinese food (maybe mongolian lamb and rice) (dinner)
Hopefully some cottage cheese after.


If only I begin to eat like this on my off days, I would get some serious mass gain I think. Will weigh myself in 10 days or so and see if there's any increase since the beginning of the program.

cheers.
b.

 

[I-tallionStallion]

Did you ever take a look at the Getting started diet in the Vault?

How many scoops are your protein shakes? What kind of fruit?

You are on the right road, but I'd like to see you do another shake with 3-4 raw eggs in each shake. Add the one for breakfast and skip the bread and cheese and add like 2 bananas or apples. You can even add 1/2 cup oatmeal to that shake too with the fruit and 2 tbsp of natural peanut butter. Works great with chocolate whey heh.

Serious mass gain takes time, especially with the karate you do. Don't expect huge weight gains. Weigh yourself like once a month. i would say 2-4lbs a month is good. It takes time to build a body. I would say a better source of telling you if your growing or not is by measuring tape. Post your stats for arms, waist, chest, and thighs to see if your growing. Also clothes are a great indicator.

Keep it up!

 

[dispatch]

Hey Stallion, i was actually hoping you'd respond to this, I've gone back to look at the getting started diet - I'm hearing you on the three shakes w/ more eggs. I'm happy to convert cooked eggs to raw aswell, less mess to clean up anyway. so you recommend 10 - 12 eggs a day?

I'm running out of protein atm, so the shakes are limited to 1-2 scoops, however, getting some good whey soon. The fruit is usually bananna, apple or peach (atm). I've done the oatmeal in the shakes,that's good, but how do you put the p.b. in a shake without swallowing massive lumps of it?

I'll be doing a lot less karate and more lifting this year, and have stopped weighing myself obsessively. I'm ready for the long haul, it was good when i put a shirt on the other day, it was a bit tighter than i remembered! Also, how do you measure with the tape? middle of the muscle, unflexed i'm guessing?

cheers for the advice/encouragement man
disp.

 

[dispatch]

13/2

Squat 120kg 5x5
Bench 77.5kg 3x5
Farmers walk
dumbell press 40kg
calf raises 40kg
Chinup holds 2x30secs
lots of skipping

More importantly, diet (ran out of eggs AND protein today, so bear with me)

protein shake w/ oats and an egg
sandwhich ham/avocado/cheese (bought for me, thought it was an ok breaky)
protein shake w/ egg
apple, half capsicum
tuna sandwhich
chicken breast, salad
bananna
half bowl of pasta

Im still working on it. More tips welcome

b.

 

[Neubie]

You're progressing very well, keep up the good work!

Oh, and don't forget to eat!

 

[I-tallionStallion]

Hey Stallion, i was actually hoping you'd respond to this, I've gone back to look at the getting started diet - I'm hearing you on the three shakes w/ more eggs. I'm happy to convert cooked eggs to raw aswell, less mess to clean up anyway. so you recommend 10 - 12 eggs a day?

I'm running out of protein atm, so the shakes are limited to 1-2 scoops, however, getting some good whey soon. The fruit is usually bananna, apple or peach (atm). I've done the oatmeal in the shakes,that's good, but how do you put the p.b. in a shake without swallowing massive lumps of it?

I'll be doing a lot less karate and more lifting this year, and have stopped weighing myself obsessively. I'm ready for the long haul, it was good when i put a shirt on the other day, it was a bit tighter than i remembered! Also, how do you measure with the tape? middle of the muscle, unflexed i'm guessing?

cheers for the advice/encouragement man
disp.

Yeah, you could do it like this

Meal 1 - 3 scoops whey + 3 Raw Eggs + 1/2 oatmeal + banana and 2 tbsp of natty peanutbutter
Meal 2- 1/2 steak or ground beef stirfry + salad with carb free dressing + 6 oz brown rice or one or two potatoes
Meal 3- 3 scoops whey + 4 Raw Eggs
Meal 4- 1/2 steak or ground beef stirfry + salad with carb free dressing
Meal 5- 3 scoops whey + 4 Raw Eggs + 2 tbsp of olive oil + 6 Fish Oil pills
Meal 6- Chicken Or Tuna + 6 Fish Oil pills

preworkout - 6 oz rice or 2 bananas
Post workout - 3 scoops whey
PP workout shake - 1 scoop of Carbogain for fast carbs (get it from Amazon)

Read all posts in the Vault...plenty of great advice and the guys almost always answered all the questions posted


I mean it depends on how active you are, the more active you are the more carbs you need. If you aren't extremely active watch the carbs as to avoid fat gain as much as possible

It's easy for peanut butter to go in a shake...blender!

The great thing about the shakes is that you can put it in a jug with ice and bring it where ever you want and sip it till its gone and boom..that's two meals while your out.

 

[dispatch]

Yeah, you could do it like this

Meal 1 - 3 scoops whey + 3 Raw Eggs + 1/2 oatmeal + banana and 2 tbsp of natty peanutbutter
Meal 2- 1/2 steak or ground beef stirfry + salad with carb free dressing + 6 oz brown rice or one or two potatoes
Meal 3- 3 scoops whey + 4 Raw Eggs
Meal 4- 1/2 steak or ground beef stirfry + salad with carb free dressing
Meal 5- 3 scoops whey + 4 Raw Eggs + 2 tbsp of olive oil + 6 Fish Oil pills
Meal 6- Chicken Or Tuna + 6 Fish Oil pills

preworkout - 6 oz rice or 2 bananas
Post workout - 3 scoops whey
PP workout shake - 1 scoop of Carbogain for fast carbs (get it from Amazon)

Read all posts in the Vault...plenty of great advice and the guys almost always answered all the questions posted


I mean it depends on how active you are, the more active you are the more carbs you need. If you aren't extremely active watch the carbs as to avoid fat gain as much as possible

It's easy for peanut butter to go in a shake...blender!

The great thing about the shakes is that you can put it in a jug with ice and bring it where ever you want and sip it till its gone and boom..that's two meals while your out.

Right on Stallion. This will be my goal/base diet for the future.

In the meantime while I get the whey etc, I am in the last week of my stronglifts program.

I had a good workout yesterday

Squat 125kg - 3x3.

This was my goal weight for squats. I know it isn't 5x5 but it's something.

Deadlift 110kg - 1x5.

I exceeded my expectations in deadlifting, probably because they were incredibly low. I am really beginning to like this exercise, but am having trouble gripping this weight. I have not yet needed to switch to one hand reverse grip, but want to get a strong grip anyway. I have been doing farmer's walks in the hope of improving it. Any other ideas?

Rows - 40kg 3x5

Since my bench has been practically going backwards, I am looking at improving on the assistance exercises, so starting rows, close grip bench, etc.

Chins 3x3 (with 5 extra kgs)

Not much to say here except I should've used more weight.

I will have probably have one more crack at benching 80kg 5x5, and squatting 125kg 5x5, then I'll be done with the program and start evaluating overall progress, where I'm at/ other programs etc.

 

[I-tallionStallion]

Captain's of Crush is a good way to train your grip. I don't know a lot of guys who can deadlift over 400lbs with normal grip though just so you know

 

[dispatch]

Yeh they look proper aye. I'll look into it, see how I'm going with $$.

Workout today -

70kg 3x5 front squats. these are kinda cool but hard to hold.

55kg rows 3x5, hoping these assistance exercises help for bench.

3x3 80kg bench - these low reps are just embarrasing, I'm pretty devoed about bench in general, perhaps I need a break from it.

3x8 20kg calf raises.

3x5 chinups w/ 10kg
3x5 dips w/10kg

some situps.

 

[dispatch]

5/3

Today was terrible - gym was packed.. got almost nothing done

Bench 3x8 65kg
rowing 2min
calf raises 25kg 3x5
OH Dumbell seated press, 35kg (17.5 each)
FINALLY got on the single squat rack at my gym (this gym did like a million sets of 170kg (!) ... anyone here? lol)
2x3 120kg... 1, 1, fail.... ouch

Diet
protein shake (scoop and a half) + bannana + 3 eggs

post workout
shake + bananna + egg + salad + tuna

corn beef roll + apple

dinner.

 

[dispatch]

Workout 9/3

60kg Front Squats 3x3
115kg Deadlifts 1x5, single 125kg deadlift (PR)
3,4,5 bench 75kg
3x8 calf raises w/40kg (PR)
chins + 10kg (5)
2x3 chins w/ 20kgs

Diet
Shake + small steak + spinach
Bananna + shake + small steak
salad + tuna + fruit

etc.

 

[dispatch]

16/3

Front squat 3x3 60kg, mostly for warmup
deadlift 1x5 120kg, PR, may have sacrificed form a little, won't go too much higher for now.
bench close grip 3x5 70kg
calf raise 3x8 50kg
few pullups w/ 20kg on

pretty happy with that one.

 

[dispatch]

havent posted for a while, but the last week has been great

19/3

squat 122.5kg PR 5x5
cloe grip bench 70kg... 5,5,2..fail.
pull-ups 3x8
calf raise did a couple then cramped

23/3

deadlift 122.5 PR - my deadlift finally caught my squat.
close grip bench 3x5 70kg
chin-ups 2x8,6
calf raise 3x8 35kg.

 

[dispatch]

26/3

nice workout and diet today

Workout
125kg squats PR 5x5 - although it felt good to get these - I think im too high in my squats at this weight. I want to drop back a little now on deadlift and squat (maybe after i nail 125kg dead next session - focus on lower squats and faster deadlifts (less break between reps), and get cracking on bench)

75kg alternating bench and close grip bench 5x5
calf raise 40.45.55kg 3x8
chins 3x5 + 10kg

Diet

2 pieces of fruit + protein shake
meat/salad roll
2 pieces of fruit
Egg/Tuna/Salad
Bannana
Protein Shake
Chicken Sub
4 eggs w/ham

Slowly but surely...