Lafata's Training Log

[Lafata]

About Me:

I'm a college student from the US who recently got seriously into lifting and nutrition roughly the start of 2009. I had worked out a bit on/off before that but nothing serious or that I even remotely considered lifting. I recently pulled the tendons in my left wrist and was out for 3 weeks (I got back into it 8/31). I figured a log would be a good way to see how fast I can get back into it and reach my goals. I did the 5x5 Beginner's program from January - April 2009 and have told about five other people about it since. Anyway, I hope you all can give feedback (I can take any criticism well so be brutally honest) about how I'm doing and even give some tips about how I can improve. I tried to list the metric units as well as our goofy US units to make it easier for people who only use one or the other.

Age: 20
Height: 5 ft. 5 in. (162 cm)
Weight: 150 lb (68kg)

Goals:

Well I won't be getting much taller at my age so my only real goal is weight increases. I want the weight I can lift to increase of course and stay above the body weight:weight ratio.

Goal Body Weight: 180 lbs by the end of the year (I find it best to aim higher than what is easy to achieve).

Goal Weight Ratios:

Bench Press: 2x
Overhead Press: 1x
Deadlift: 2.5x
Squat: 2x

Starting Weight Statistics (8/31/09)

Bench Press: 225lb (102 kg) 5x5
Overhead Press: 110 (50kg) 5x5
Deadlift: 335 (152kg) 1x5
Squat: 300 (136kg) 5x5

Current Weight Statistics ( )


It'd be great if I could get some feedback on this. My biggest concern is eating enough to gain the goal weight. I don't eat any fast food (for 3-4 years) or anything high in fat so I'm aiming for mainly whole foods. I also want to avoid the whole milk-route as I don't want to gain any fat. I do take:
http://www.bodybuilding.com/store/opt/nitrocore.html
http://www.gnc.com/product/index.jsp?productId=2133642

I take them regularly so maybe you guys have better products for what I need.

Thanks again.

[datafix]

Hi Lafta -
Thanks very much for your comments on my TL. Thought I'd come over and say hello. Though I am somewhat of a lifting noob, I am a Keyboard Colossus when it comes to reading about different fitness stuff and especially what's on here on SL.
I know what you mean about not wanting to gain fat, but you have listed gaining 30 LBS in 4 months as one of your goals. I think this will be quite a challenge without some unwanted fat gain. Everything I've read here and on other sites especially bodybuilding ones encourage phasing between bulking and cutting. One think I have found is that it is difficult to break through your homeostatic set-point especially if you've "always been" small or big. One thing that seems to be emphasized a lot is that if you want to get bigger, you have to eat a LOT, ie more than you would want to or feels comfortable, and I think that's where the GOMAD idea comes in, since you can consume more calories through a liquid based diet.
Anyway, good luck! I'll be watching your progress too.
-DF

[Lafata]

So I got a bit of an update, I did GOMAD for a week and went from 153 to 160. Weight increases are:

Sept 28, 2009

Bench Press: 235 (10lb Increase)
Overhead Press: 145 (35lb Increase)
Deadlift: 360 (45lb increase)
Squat: 320 (20lb increase)

I switched to taking in ~6,000-7,000 calories and it's been going well. I also switched to a Whey-based protein instead for faster absorption. The injury doesn't seem to be an issue anymore except with things such as barbell lateral raises.

[smalls]

How do you do a barbell lateral raise?

[Lafata]

I may be confusing the name with something else, but I'm referring to going from holding the barbell at a relaxed position while standing to bringing it up 90% parallel to the ground at shoulder height. Is there another name for it?

[Lafata]

Age: 21
Height: 5 ft. 5 in.
Weight: 168 lb

Goal Body Weight: 180 lbs by the end of the year (I find it best to aim higher than what is easy to achieve).

Goal Weight Ratios:

Bench Press: 2x
Overhead Press: 1x
Deadlift: 2.5x
Squat: 2x

Starting Weight Statistics (8/31/09)

Bench Press: 225lb (102 kg) 5x5
Overhead Press: 110 (50kg) 5x5
Deadlift: 335 (152kg) 1x5
Squat: 300 (136kg) 5x5

Current Weight Statistics (11/23/09)

Bench Press: 250 5x5 +25 lbs
Overhead Press: 150 5x5 +40 lbs
Deadlift: 390 1x5 +55 lbs
Squat: 335 5x5 +35 lbs