FB`s Training Log

[frenchbeauty]

Hey guys Ive been working out seriously for about a year now. I was forced to take a two months break this summer because of a foreign work experience and there was no gym avaible.
I decided to start posting my Training Log again so I can get some quality feedback and be able to track my progress.
Im currently on the Stronglifts 5*5 program but I orginally started on the Anthony Ellis`s program after losing an arm wrestle match to a girl.... I switched to Stronglifts because I love compound lifts, especially Squats, and I feel like my body grows faster on it. At my best last June I maxed out at 200lbs on the Bench and I was able to 5*5 with 160lbs for Squats. Im quite small though, 5`1 and around 160 lbs with a pretty low bf%... I exactly dont know how low, but I took a pic for you guys to judge :



My diet is based on what Ive experienced so far :

8am - bacon eggs oats fruit
11am - tuna oats
2am -chicken or beef with a bit of rice + salad + 1tbsp of Olive Oil
5am - salmon fruit oats
8am - chicken or beef stir fry
11am - 2 scoops protein 4 eggs 1.5 tbsp Udos 2 tbsp PB and 50cl of milk + veggies.

I also take 5 grams of glutamine and creatine daily along with a multi and 1g of Vitamin C.

Im going big on the carbs because I want to bulk up quick and dont mind a little bit of fat added in the process.

Alright my goals are to be able to bench 225 lbs and Squat 1.5 bw and get up to about 180lbs with a low bf%. I dont know how long this is going to take but the sooner the better.

Alright heres my last Workout on Friday.

Squat 5*5 @ 155lbs
BP 5*5 @ 145lbs - didnt make the last set, missed two reps.
Rows 5*5 @ 100lbs
Dips 3 sets to failure - 10 - 6 - 5

Any comments or help would be greatly appreciated

 

[frenchbeauty]

Weight : 162 lbs +2

Today`s Workout :

Squat 5*5 @ 155 : Felt like I needed one more workout with that weight. I focused on speed and explosiveness. I will up the weight next time.
OH press 5.5.5.5.3 @ 95 ( +5 ) : Im pretty happy with it.
Deadlift : 1*5 @ 160 ( +5 ): Thats still easy but I dont want to force it since Im still working on technique.
Chinups 3 sets till failure : 7 5 3 : Im doing full chinups starting at rest like Medhi from Stronglifts suggests.

Im also thinking of adding 1-2 liters of milk during the day while staying on the current diet [see 1st post]. Would that be too much ?

 

[frenchbeauty]

Todays WO went really good.

Weight..... 165 +5 this is probably due to the creatine gain, and to the fact that I eat tons of food.

Squats 5*5 @ 160 +5 . My back is starting to hurt on those, even though I think my form is pretty good.
Bench Press 5*5 @ 145 . this was easy, will bump up weight for next wo.
Rows 5*5 @ 105 . my back is starting to get tense on those, I think Im not lowering the weights probably , have to check technique.
Dips 3 sets to failure - 10 8 5

Ill keep eating and training hardd.

Peace

 

[I-tallionStallion]

You are starting with a good base. You are at a low bodyfat so putting on a little fat def won't hurt you when trying to gain muscle. Stronglifts is also a good place to start.

As for your diet, I think it's a bit expensive, and hard to follow. you could do a lot better with EFFORT's simple diet with this little tweak up:

Meal 1 - Shake +Raw Eggs + fruit
Meal 2- Beef/veggies + carbs
Meal 3- Shake + Raw Eggs + fruit
Meal 4- Beef/Veggies + carbs
Meal 5- Shake+ Raw Eggs + olive oil
Meal 6- Chicken Or Tuna/ Fish Oil + olive oil

Adding milk would be good. Eating nuts like your doing is good. This diet is nice cause it's simple, easy, portable, less cooking and still has all the nutrients you need. Personally I love the structure and I don't like spending a fortune on food (like you are with all the chicken, salmon, bacon).

The glutamine is a bit of a waste of money and from what I've heard you need a lot for it to have an affect. It's not for rookies. Just get a good multivitamin. At this point you'll grow just by looking at the weights.

Worry about nailing the routine every week, and diet. Keep carbs away from the last two meals. There is no reason for unneeded fat gain. Also morning cardio when you wake up is also amazing and will help with muscle gain and keep the fat off. There is no reason not to do it. Have a scoop of whey on a empty stomach and go for a brisk walk 30-45 minutes a day.

"My back is starting to hurt on those"

If your having problems with form make sure you re-look at articles at stronglifts, and watch plenty of good videos on youtube of it. Also getting a big guy who knows how to squat deep to watch you can greatly help. Feel free to put up any videos of lifts so us guys can help you. Same goes for the rows.

I'm glad you are back to the iron!

 

[frenchbeauty]

You are starting with a good base. You are at a low bodyfat so putting on a little fat def won't hurt you when trying to gain muscle. Stronglifts is also a good place to start.

As for your diet, I think it's a bit expensive, and hard to follow. you could do a lot better with EFFORT's simple diet with this little tweak up:

Meal 1 - Shake +Raw Eggs + fruit
Meal 2- Beef/veggies + carbs
Meal 3- Shake + Raw Eggs + fruit
Meal 4- Beef/Veggies + carbs
Meal 5- Shake+ Raw Eggs + olive oil
Meal 6- Chicken Or Tuna/ Fish Oil + olive oil

Adding milk would be good. Eating nuts like your doing is good. This diet is nice cause it's simple, easy, portable, less cooking and still has all the nutrients you need. Personally I love the structure and I don't like spending a fortune on food (like you are with all the chicken, salmon, bacon).

The glutamine is a bit of a waste of money and from what I've heard you need a lot for it to have an affect. It's not for rookies. Just get a good multivitamin. At this point you'll grow just by looking at the weights.

Worry about nailing the routine every week, and diet. Keep carbs away from the last two meals. There is no reason for unneeded fat gain. Also morning cardio when you wake up is also amazing and will help with muscle gain and keep the fat off. There is no reason not to do it. Have a scoop of whey on a empty stomach and go for a brisk walk 30-45 minutes a day.

"My back is starting to hurt on those"

If your having problems with form make sure you re-look at articles at stronglifts, and watch plenty of good videos on youtube of it. Also getting a big guy who knows how to squat deep to watch you can greatly help. Feel free to put up any videos of lifts so us guys can help you. Same goes for the rows.

I'm glad you are back to the iron!

Thanks a lot for the imput Stallion Ive switched up to your diet yesterday and Ill see how things go.

Heres todays workout:

Squat 5*5 @ 165lbs +5 - fixed up my form it felt great today, i focused on driving my hips up.
OH press 5*5 @ 95 lbs
DL 1*5 @ 170 lbs
Pull-ups 7 5 3

Time for my huge protein shake then straight to bed

BTW Im 5"11 not 5"1 like the first post says... typo

 

[I-tallionStallion]

Glad to be of help. Post up your diet for additional help. Eating the same thing everyday sucks but if you keep to it and do everything your suppose to, you will see amazing changes to your body within months

 

[frenchbeauty]

Todays Workout

Squats 5*5 @ 170lbs +5 -- they actually dont feel harder workout after workout which is great, but I bet that when I hit the 180 zone its gonna get tough .
Bench Press 5*5 @ 150 lbs +5
Dips 10 8 7.
I didnt have time for rows since both squats racks where taken and I had class.

 

[Quagmire911]

Why do you need a squat rack for rows

 

[I-tallionStallion]

Do your rows like this - http://www.youtube.com/watch?v=ss5SuopztW4

 

[frenchbeauty]

Why do you need a squat rack for rows

I needed the squat rack because thats the only place olympic bars are avaible at the gym, with the bench presses. And the gym was packed last night, and there was no way I could find any room to do rows anywhere else, even if I could find a bar.

Also Stallion, is it possible to replace the 30min walk in the morning by a light 15 minute jog ?

 

[EFFORT]

Also Stallion, is it possible to replace the 30min walk in the morning by a light 15 minute jog ?

No don't replace it with jogging.

 

[frenchbeauty]

Thx for the input guys,

Ive been following the diet regiously and been increasing the weights. The workouts are getting more and more intense, and I like it.

Wednesdays Workout:

Squat 5*5 @ 175.
Overhead Press 5 5 5 4 3 @ 100 . I did the first few sets with a 2.5 lbs deficit on the right side of the barbell, I didnt know what was going on..
DL 1*5 @ 180 .
Pull ups 7 5 3 I think.

 

[I-tallionStallion]

Good job...getting the diet down is the most important part of all this. Then add the workout, and you'll get some good gains. If you want more help, place up your diet and workout whenever you can. Whenever you want advice, there are a lot of great guys on here that can help.

 

[frenchbeauty]

Hey guys,

Really happy with the way things are going these days, Ive added soft tissue work and dynamic stretching to my preworkout routine. Im going to be adding fish oil tomorrow now that my diet is consistent !

Heres current diet ( strongly inspired by Stallion ) :

Meal 1 : Shake with 2 scoops (46g) 4 eggs ( 24g ) 50cl milk (16g) +banana
Meal 2 : Beef with veggies and rice
Meal 3 : Shake with 2 scoops (46g) 4 eggs ( 24g ) 50cl milk (16g) + apple
Meal 4 : Chicken with veggies and rice
Meal 5 : Shake with 2 scoops (46g) 4 eggs ( 24g ) 50cl milk (16g) + olive oil
Meal 6 : Tuna + olive oil ( ill be adding fish oil tomorrow )

... Heres the weight : 167 lbs +2 .

Todays workout :

Squat - 180 lbs. Btw on squats Im using the high bar position, should I switch up to low bar or wait until Im stalling ? Because Im comfortable with high bar.
BP - 5 5 5 4 3 @ 155
Inverted Rows - 7 5 3 ( technique was bad though since it was my first time doing those )
Push ups - 20 12 8 ( 1 min rest )

The change in my workout is due to Stronglifts new ebook, which includes a different routine. This is actually a huge relief since I couldnt get the technique for the BB Row so Ill switch up for at least a bit.
The dips are replaced with push ups, and Ill be adding weigh on those soon.

Give me your input ! Btw I was to thank everyone whos following my progress, its good to know I have some support !

 

[EFFORT]

Hey guys,

Really happy with the way things are going these days, Ive added soft tissue work and dynamic stretching to my preworkout routine. Im going to be adding fish oil tomorrow now that my diet is consistent !

Heres current diet ( strongly inspired by Stallion ) :

Meal 1 : Shake with 2 scoops (46g) 4 eggs ( 24g ) 50cl milk (16g) +banana
Meal 2 : Beef with veggies and rice
Meal 3 : Shake with 2 scoops (46g) 4 eggs ( 24g ) 50cl milk (16g) + apple
Meal 4 : Chicken with veggies and rice
Meal 5 : Shake with 2 scoops (46g) 4 eggs ( 24g ) 50cl milk (16g) + olive oil
Meal 6 : Tuna + olive oil ( ill be adding fish oil tomorrow )

... Heres the weight : 167 lbs +2 .

Todays workout :

Squat - 180 lbs. Btw on squats Im using the high bar position, should I switch up to low bar or wait until Im stalling ? Because Im comfortable with high bar.
BP - 5 5 5 4 3 @ 155
Inverted Rows - 7 5 3 ( technique was bad though since it was my first time doing those )
Push ups - 20 12 8 ( 1 min rest )

The change in my workout is due to Stronglifts new ebook, which includes a different routine. This is actually a huge relief since I couldnt get the technique for the BB Row so Ill switch up for at least a bit.
The dips are replaced with push ups, and Ill be adding weigh on those soon.

Give me your input ! Btw I was to thank everyone whos following my progress, its good to know I have some support !

I like the diet a lot, keep nailing it. Don't worry about the bar, just keep it high for now.

 

[I-tallionStallion]

Hey man, your looking real good. Glad your following up on everything. I can't wait to see you progress and reach all your goals. BTW listen to EFFORT. This guy knows his $hit

We will be watching!

 

[frenchbeauty]

Hey guys,

Warmup - Soft tissue work + Dynamic Stretching. Btw I use the Magnificent Mobility DVD exercises, I highly recommend it to anyone ! Its great !

Squats 5*5 @ 185 This is the first time that I struggle with the last rep. It felt really good though, my lower back was a little tense after the first two sets but thats about it .
OH Press 3*5 @100 - There was a lineup to use the Squat rack, since theres only three of them and the gyms quite busy, so the trainers asked me to hurry up... since apparently theres a limited number of sets if the gyms busy !
Deads 1*5 @ 185 - This is still pretty easy.
Pullups - 5 4 3

Btw some dude came up to me and told me my squat technique was bad, I apparently was going way too low ! Then he used the smith machine for his half squats, while standing on his toes ! Hmmmm thanks for the input buddy !

Also my friend got some ZMA at some sale it was 2 for 1 so he got me a tube for free. I read some studies on the internet and started using it this morning on empty stomach with whey before my walk... What do you guys think about it ?
I took 4 fish pills last night , theyre from GNC , theyre cheap ( 23$ for 360 of them ). Is 4 a day good dosing ?

FB

 

[Quagmire911]

ZMA is good. Get in 30-45mg of zinc a day and 400-600mg of magnesium.

10-15g of fish oil would be better.

Keep it up. And put another 40lbs on the bar for deadlifts next time . Deadlifts and pretty easy don't go!

 

[frenchbeauty]

ZMA is good. Get in 30-45mg of zinc a day and 400-600mg of magnesium.

10-15g of fish oil would be better.

Keep it up. And put another 40lbs on the bar for deadlifts next time . Deadlifts and pretty easy don't go!

40 lbs ! :nervous: I guess Ill give it a try !

Todays Workout

Squats 5*5 @ 190. I will see if i increase the weight or not next workout because this was a tough one... I was stuck in the hole for a few seconds pushing as hard as I can during the last set. It was intense. Also what do you do if you cant lift the weight up. Do you just drop it ?
BP 5*5 @ 155. I dont know if I got all of them because I had a bad spotter who helped me on 3rd and 4th while I actually wasnt stalling ....
Rows 3 sets to failure
Push ups 21 12 9

Im nailing the diet everyday everythings going great.

Peace

 

[frenchbeauty]

Alright guys,

Todays Workout :

Dynamic Stretching + Soft tissue workout for warm up.

Squats 5*5 @ 195 +5. Might be able to hit the 200s next workout well see how it goes.
Shoulder Press - hurt my wrists on the last set of squats. I dont know how maybe a wrong movement that put my left wrist on an awkward position. My dad and mom are pretty skinny so I heritated from the tiny wrists, neck and ankles. Should I start used Gripmaster to work on grip yet ? Yea so anyways I couldnt do my Presses...
Deadlifts 1*5 @ 205 . I added 20 on those instead of 40 ( Quags not gonna be impressed ). Next workout though Ill get the two plates on.
Chinups - 8 7 5 .

The diet is still good ... except that I might be running out of whey for a few days. It all depends on my paycheck, hopefully we get payed tomorrow.

Alright, time for a HUGE postwork out meal !

Peace