Alienmuaythai's training log

[alienmuaythai]

Okay here it all is
12/6/08
Squat 135lbs. 5x5
Bench 125lbs. 5x5
Rows 75lbs. 3x12-15
Dips 3xF
crunches... w/e

5'8", 144lbs.

12/8/08
Squat 140 lbs. 5x5
OHP ???lbs.
deadlift
pullups, etc.

bodyweight: 145 lbs.


12/11/08
Squat 5x5 145 lbs.
Bench 130 lbs. 5x5
Rows 95 lbs.
dips, crunches, etc.


12/13/08 bodyweight: 147 lbs.

Squat 150 lbs.-----two stalls, on 3rd and 5th sets
OHP 75lbs. 5x5


12/15/08
Squat 150 lbs. no stalls!
Bench 135 lbs. 5x5
Rows 100lbs. 1x15
dips 3xF
Roman chair 20,15,12 reps


12/18/08 bodyweight 149 pounds
Squats 155 lbs. 5x5
OHP 80lbs. 5x5
Deads 1x5 115 lbs.
Pullups 3Xf
roman chair 3xf


12/21 bodyweight 151 lbs.
Squats 160 lbs, stall on 3rd,4th,5th sets
Bench 140 lbs.
Rows 135 1x5
dips 12/8/8 reps
crunches 3xf


12/23/08 150lbs. bodyweight
Squat 160lbs 5x5 success!
OHP 85 lbs 5x5
Deads 135 lbs.
pullups 8,4,5 reps


1/4/09
Squats 135 lbs 5x5
Bench 135 lbs 5x5
Rows 135 1x5
dips crunches


1/6/09
Squats 145 lbs 5x5
OHP 70lbs 5x5
Pullups 8/12/7
crunches 3xf


1/8/09
Squats 160 5x5
Bench 145 5x5
rows
dips
crunches


1/11/09
Squats 165lbs 5x5
OHP 90lbs 5x5
Deadlifts 135 1x5
pullups 12/11/5
roman chair 20/20/20



1/14/09
incline bench 115 lbs 5x5
squats 170lbs 5x5
Rows ???lbs 5x5


1/19/09 bodyweight: 153 lbs
Squats 175lbs 5x5 (very last rep was halfway down, not below parallel... will do 175 again next week)
OHP 95lbs 5x5
no time for other stuff, had to go to BJJ


My goal is to get to 170lbs, I am trying to do the GOMAD thing, although its not always a complete gallon a day. I want to get to 1.5x bodyweight on squats as well, soon.

[stresscheese]

wow those are some fast gains man. Do you feel like most of it is muscle? What's your height?

just keep it up and you should get to 170 no problem. Work on bringing that squat and deadlift way above your bench.

[dylanamus]

You're 5'8, so to me your weight suggests you have plenty of headroom to bulk to your desired weight.

You're obviously dedicated enough. Just keep it up and keep eating lots. I know I was surprised at how few calories were actually in my daily intake - the amount of food I eat amazes most people and it's still only around 2000 (before milk) on average. That's why the GOMAD plan helps for people like you. I think most milk is around 300 calories per litre.

People suggest in excess of 2500 calories for me and I'm sure it'd have to be more for you. Tally up an average day and see where you're at.

[alienmuaythai]

thanks so much for the encouragement guys, I'll get chowing down on some calories ASAP!