DarkShadow's Training Log: Epic Transformation (pics+vid!)

[DarkShadow]

Hello everyone,

Here's my first post and my first day to begin the 5x5 program.

Last year whilst at University I racked up some mega fat. I was a 36" waist, 5ft 9", circa 200lb. Body fat was extremely high.

When I moved away to do my Internship with BMW my mindset consisted of few buzzwords . . "Achieve, succeed, no regrets". I was determined to make a big difference, having done boxing for years I had a strong mentality. Giving up was not an option. And boy did I achieve that.

Mentally it was so difficult. As usual we become impatient and I had crazy cravings which were so difficult to control. I went cold turkey . . probably not the best way but it worked for me. I occasionally allowed the odd treat to keep me going. More so I trained by myself but over time I made some great friends at the gym but unfortunately I've now moved back to my home town a couple of days ago so I'm joining a new gym. Ah well we all have to start somewhere

Nuff of the jibba jabba, time to move on . .

Some Stats:

Age: 20
Weight lifting experience: Zilch
Strarted Training: Late July 08 (few months trial and error with diet and training)

Pre diet:
Waist 36"+
Weight: 200-205lb

Stats/pics just over a month ago:
Weight: 160lb
Waist: 31"

My motivation started to lack a few months back. I then decided to take some pictures. After seeing yuorself in the mirror everyday you can't quite appreciate the difference. I was completely blown away when I saw the difference. Whenever I need a boost I look back at these pictures.
Pictures speak a thousand words:

Back: http://img3.imageshack.us/img3/1409/backgxx.jpg

*Major man boobage* Not for the faint hearted

Front: http://img91.imageshack.us/img91/8306/frontreh.jpg

Upper Body: http://img14.imageshack.us/img14/1818/img0626e.jpg

Side: http://img91.imageshack.us/img91/3869/sidemds.jpg

What has it done for me?

Cleared my skin condition - It was the most irritating form of skin discolouration and dried skin. It's now vanished.
Can wear any clothes I like and look great in them
Confidence
Improved Strength
Aesthetically more pleasing
Feel a lot better
Energetic
Motivated to make the most of EVERYTHING.

My regime during this period was:
4X10 (light)
3x10 (medium)
3x8 (heavy)
Introduced to 5x5 3-4 months ago but just implemented in this cycle (heaviest)

A few figures that I can do for 5 reps (inc barbell):
Starting Weight - Current Weight
Bench Press: 40KG - 80KG
Squat: 40KG - 112.5KG
Deadlift: 40KG - 140KG
Leg Press 50KG - 500KG
Military Press 20KG(bar) - 55KG (Only started this 2 months ago)

I'm going to cut back my weights 25% and build up to perfect my form when I start this programme today.

I'd really appreciate any input on my deadlift here:


I've identified that's bad form. I did re-assess my form but the heavier I got the more it seems I started to use my back.

What do I hope to achieve? Become stronger/leaner/bigger.

I hope this will motivate people out there. Thanks for reading

[DarkShadow]

Joined a proper old school Rocky style gym yesterday which has EVERYTHING! Free weights are like 32 years old!

Tried the 5x5 for the first time yesterday. Reassessed my squat form with the gym owner (47 years of training) and I started off at 85kg, he was pleased with my form.

Starting stats:

Squat: 85kg
Bench: 60KG (found this rather challenging!? - Getting used to the kit I spose)
Inverted Row: 10, 9, 8
Push Up: 25, 20, 15

I found the inverted Rows and Reverse Crunch to be challenging for the first time! I was sweating crap loads but it felt like fairly easy. I reckon by end of the week, I won't be feeling the same

[Jim Slade]

Which gym are you training in? 47 years of training it must be loyds place or Mick Quirkes.

[DarkShadow]

Mick Quirkes.

Mick's place

[Jim Slade]

You'll see Big Dave a fair bit then and Zack, I got my first hernia training deadlifts with Dave we were going for 405/20 - those were the days!
Make sure you put your weights back too or Quirky'll be after you. I train at Flex on the other side of the hill.
Bloody good gym though, just don't let the bodybuilders get you doing too many curls.

[pagangoddess]

Great job with the fat loss!!

Any specific goals in mind?

[Anand]

really great work with the fat loss, truly epic transformation. very motivational.

[muddy]

I just came across your log - wow, amazing progress. Very impressive!

[DarkShadow]

Thanks for the comments guys

Today:
Squat: 87.5kg
Deadlift: 97.5kg
Overhead Press: 40kg
Pull ups: 3XF (5,4,4) - I found these very difficult on just the bar - I used to use the multi rack for wide pull ups and it really hits you knowing you're not quite touching your chest to the bar!
Prone Bridges - Did these for the very first time today, bloody hell they really do work up a sweat!

I thought the first week would be easy but I felt it really challenging! I guess it's using the same weights instead of build up to the weights.

Any specific goals in mind?

Become stronger and bigger

Make sure you put your weights back too or Quirky'll be after you.

Haha I noticed that on the very first day!

[jpez]

Hi mate congrats on your progress. You've got yourself a nice natural body well done..

[DarkShadow]

Thanks so much!

Here's a pic of my back atm:


Sorry I haven't got round to updating, I've just had so much on!
Monday:
Squat: 92.5
OHP: 42.5
DL: 105 - Bad Form
Chin Up's 9,8,8

Wednesday:
Squat: 95
Bench: 62.5 (I decided I started off too heavy with bench but feel confident to carry on - didn't want to stall before OHP)
Inverted Rows: 13,11,10 (Due to bench I suppose)
Push Ups: 31,22,21
Rev Crunch: 15kg 3x12

Today:
Squat: 97.5
OHP: 45
Deadlift: 85 (6 sets - feel form is on track)
Wide Pull Ups: 6,5,5 (very tough)
Prone Bridges: 30s X 2, 40s

Videos of Today's progress can be found here: http://stronglifts.com/forum/deadlift-squat-ohp-form-check-t17784.html

I'm finding bulking a wee bit more difficult that I anticipated. Patience is a virtue

[DarkShadow]

Friday is the big day for 1.5Xbw.

Today I did 102.5kg for squats and I'm really starting to feel it. I'm not used to the volume! The OHP was very challenging today at 47.5KG. I have a feeling that I might not make the sets some time next week either at 50-52.5.

Strangely enough I'm finding bench difficult at 65kg on Monday. I may be hitting a plateau soon.

I'm aiming for a clean bulk (gain 0.5-1lb a week) and I'm finding it rather difficult. Today after squats my stomach was churning and the 100g oats with 600ml milk wanted to make its way out

[Bluegreyhound]

Good job with getting the volume in, esp squats. Good lifting.

[DarkShadow]

Thanks.

You've got some very good stats for your weight - well done!

[DarkShadow]

I felt like donut, Friday (last week) was the day for 1.5X bodyweight at 105kg but for some bizarre reason I have 110KG there

Here was my last set:


Yesterday I did:

Squat: 107.5
OHP: 50KG - Failed at second set (5,4,5,5,5)
Deadlift: 65KG X 5 Form is improving a lot
Pull Up: 6,6,5
Prones: 30s,30s,40s

I had the most difficult squat session yesterday. I took it slower and I made a number of adjustments to my squats after reading starting strength.

I did the following:
Grip was narrower than usual - resulting in a tighter upper back
Wrist alignment
Thumb over bar
Knees over toes

I took the squats slower and I have to say I was absolutely worn out. By the second set I was dripping sweat. I made the full 5 but it was far from easy. I feel more comfortable with the new stance.

I'm not sure on the OHP. I failed on the second set as follows; 5,4,5,5,5 but I think it was purely down to lack of rest time. I'm not going to deload, I'll attempt another set @50kg and continue to increment.

I think I'm starting to nail the deadlift form. The reason why I wasn't improving was I wasn't lifting light enough. At 65KG for 5 sets, I think I'm almost there. I'd rather have my back than my ego thanks. Usually I feel it from my lower back after deads, but not anymore I feel more from my quads/glutes which is a good sign. It is psychologically tough coming from 150KG down to 65KG.

Mentally and physically, I'm starting tot find the squats tough!