B3n's Training Log

[B3n]

Hey Guys

Well i have finally decided to do one of these. I was a bit worried at first but as i see everyone on the froum is helpful i figure there is nothing to lose and alot to gain.

I am 22 years old and have been doing strong lift for 3 months now. My current stats are:
Weight 83kg
BFP: 13.1% (This is the measurement i get from the callipers but i am not entirely sure how accurate it is)
Squat : 102.5kg
Deadlift: 135 kg
Bench : 70 kg
Overhead : 50 kg (Stalled at 55kg so this has been deloaded)
Push Ups: 3x5 with 20kg Plate on my back
Pull Ups: 8 with Overhand, 11 with Underhand

I am currently cutting atm as i have always felt overweight so i am using the Burn the Fat method of 3 days at 2200kcal and then one day at 2800kcal. I do the normal starter workouts evertime i am in and do either H.I.I.T using the bear or Long Duration cardio depending on how i feel when i have finished my session.

My diet currently looks sort of like this:
06:00 : Chicken + Heinz Baked Beans = 380Kcal
09:00 : Chicken + Oatmeal = 350Kcal
12:30 : Chicken Tikka on Wholemeal Bread with Lettuce Pepper and Onion : 500Kcal
15:00 : Tuna + Wholemeal Bread = 280Kcal
18:00 : Meat + Veg = 400Kcal
21:00 : Protien Shake with Skimmed Milk = 225Kcal

I have really gotten into drinking 3 litres a day and taking multi vitamins. I really just want to get stronger without putting fat on and i am amazed at the progress i have made this far. 3 Months ago i would never thought i could squat over my body weight but now i squat my body weight as a warm up to my final weight. I want to thank Mehdi and all the guys on here for thier wealth of experience and hope i can contiune to learn from you all as whats the point of having muscle without a mind. Also any advice you have will be greatly apprecited.

[jfh26]

Welcome to the forum. Your squat and deadlift numbers are nice! Althought I'm curious to know - why are you cutting at 13.1%BF?? Do you think your calipers are really that off?

[B3n]

Thanks i have been following the routine to the letter and have cleaned my diet up alot.

I am cutting because i really dont believe the calipers. It says i have 13.1% however i still have quite a bit of stomach and some people who say they are a higher bfp than me seem to look alot leaner. I have a set of tanita scales that say i am 18% but the callipers say i am 13.1% so i really dont know.

[B3n]

Well today was another workout and i was a little low on energy but i managed to get my self into the gym

Squat : 102.5 kg i managed to get 5,5,5,5,4 which was so so frustrating i just couldnt get back up for some reason. Hopefully i will get this next time.
Bench : 70kg although today i was told by a friend who watched my form that i have been doing it with my grip to close so my arms wernt parrallel meaning i have been cheating my chest after changing grip it was nice to feel it on my chest and see that it was a bit easier.
Rows with raised feet : Did 3 sets 12, 8,8
Press Ups: 3x5 with 21.5kg on my back.

Followed up with 20 mins of H.I.I.T

Altogether glad with how today went except for the squat which i know i can do. Grrrrrrrrr

[Westsider]

I would just keep going until you get a BF that you personally feel looks good. Don't worry about what the caliper says. Keep up the good work.

[B3n]

OK today was a trip to the gym that i am happy with. Went in feeling run down and came out full of energy

Squat - 102.5kg 5x5 (Finally got this, which was so satisfying )
Ohp - 52.5kg 5,5,4,4,3 (This was tough but looking at the numbers i should beat it)
Deadlift - 120kg 1x5 ( Really easy compared to last deadlifts, guess its supposed to feel like that after a deload)
Pull Ups (Underhand) - BW+2.5kg 3x5 (Never thought 2.5kg would make that much of a difference but wow it does)
Plank - 3 x 30secs easy
10 Mins of H.I.I.T at the end.

Glad i got the squat done now i just have keep going up.

Also i was thinking of doing the recon pull up program on the days inbetween stronglift with an overhand grip. This will increase the amount of HIIT i can do aswell as increasing my number of Overhand pull ups i can do. Does anyone think this will affect my recovery or other lifts?

[B3n]

Squat : 105 kg i managed to get 5,5,5,5,3
Bench : 72.5kg
Bent over Rows : 50kg (Tried this for the first time and wasnt entirely sure if my for was right so i might just stick with the inverted rows)
Press Ups: 3x5 with 22.5kg on my back.

Also i decided to upload some pics in the hope that you guys could see how i am doing and if you could tell me what you think my bfp is.

[B3n]

Squat - 105kg 5x5 (Never knew pushing for that last one would be so hard)
Ohp - 52.5kg 3,4,4,4,1 (Quite frankly aweful but my shoulders really ached on this more so than ever, anyway thats 3 fails so a deload)
Deadlift - 130kg 1x5 ( Done by accident due to the weight 25kg plates looking the same as the 20kg, wondered why one side was heavier )
Pull Ups (Overhand) - BW+2.5kg 5,4,4

Overall glad i got the squats just need to get my ohp up.

[Westsider]

The overhead press is quite a hard exercise to get constant progress on especially when all the muscles holding you upright are tired from squatting. Don't worry about fat calipers and all that other stuff. If you eat healthier food you should notice a difference in how you look. When you put on some more muscle and squat 1.5xBW you should look a lot better. Your doing good dude. Just keep at it.

[B3n]

Squat : 107.5 kg 5x5 (really happy i got these and first attempt as its a new P.B)
Bench : 60kg ( Had a deload on this due to me realising my elbows have been coming out so i wasnt doing it properly)
Bent over Rows : 45kg (Again a deload and read up on form so this should be going well)
Press Ups: 3x5 with 15kg on my back due to moving hand positions to make sure i was hitting my chest as opposed to my triceps.

Thanks westsider i will keep using the callipers to track progress but wont use them as the gospel truth.

[B3n]

Squat - 110kg 5x5 (Oh yes another P.R )
Ohp - 40kg 5x5 (Easy due to a hard deload)
Deadlift - 125kg 1x5
Pull Ups (Underhand) - BW+2.5kg 3x5

Happy with progress

[B3n]

Squat : 112.5 kg 5,4,0 (Gave up after this as my legs were on fire, i am not happy about this, seemed really bad )
Bench : 65kg 5x5
Bent over Rows : 47.5kg 3x5
Press Ups: 3x5 with 16.25kg on my back

The rest is ok but i cant believe how my squats went, i did some cardio yesterday for about 30mins and didnt think it would affect me as much as it did. I ate pretty badly today and didnt sleep well so i am going to account it to that and not the cardio. Will do the cardio again tomorrow get plenty of sleep and see how saturday goes.

[B3n]

Squat - 110kg 5,5,5,3,2
Ohp - 42kg 5x5 (Easy due to a hard deload)
Deadlift - 127.5kg 1x5
Pull Ups (Overhand) - BW+2.5kg 5,5,4

[Westsider]

Good job B3n, keep it up!

[B3n]

Squat : 112.5 kg 5,5,5,5,3 (3 Stalls means my second deload)
Bench : 67.5kg 5x5
Bent over Rows : 50kg 3x5
Press Ups: 3x5 with 17.5kg on my back

Cheers westsider its nice to have someone cheering me on