ProteinShake's Training Log

[ProteinShake]

Up till now I’ve been focussing on trying to lose body fat. A couple of weeks ago the lifts started to get really difficult and so I have decided to change my training goals. I’m now trying to build muscle mass and make sure that I have plenty of energy for my gym sessions. My BF is ok (15%) and if I lose anymore fat, I’m just going to look like skin and bone, so now would be a good time to start trying to bulk.

In my fat loss regime, I was doing stronglifts 5x5 3 days a week – Mon, Weds and Fri with cardio sessions in-between on Tues, Thurs and Sat. Was doing HIIT treadmill training on cardio days for about 40mins. Now my goals have changed, I’m not sure what to do cardio wise. Current plan is to keep the one HIIT session on a Saturday.

Been doing SL for about 4 months now. As my weights have increased, I’ve dropped the ab exercises to keep my time in the gym to under an hour. I am tempted to swap inverted rows with barbell rows as I just don’t seem to make progress with the inverted rows. The numbers have been the same for ages. Pull/Chin days I start off with 1 set of pull ups and then 2 sets of chin ups.

My diet whilst fat burning was as follows:

6.30 workout
7.30 Porridge with protein shake
8.30 Porridge and side portion of chicken
11.30 Chicken, sweet potato, green beans
14:00 Tuna, pasta, peas, olive oil
16:30 Beef, spinach, olive oil
19:00 Dinner would be generally portion of meat and veg.

This is what I eat Mon – Fri. I find keeping it simple means that it’s easier to do. Weekends are very similar. Works out to be about 2,700 cals depending on dinner (could be more). Only real change I’ve made is to make the protein shake using whole milk.

27/09/09 First thing Sunday morning is weigh in time. Weighed in today at 193.8lbs. First week keeping diet same, just dropping the cardio. Using the Cunningham equation I should be consuming 3,300 cals on non-workout days and an extra 400 on training days. Figured it was best to gradually increase the amount of cals to limit everything being stored as body fat.


28/09/09
SQ: 102.5kg = 5x5
OHP: 42.5 = 5/5/5/4/3 – this was my second attempt at this weight.
DL: 125kg = 1x5
Pull/chin/chin: 5/6/4

30/09/09
SQ: 105kg = 5/4/4/3/3 – Mindset not good at the start. Was expecting to find it heavy and tough and ultimately fail. If form was bad on a SQ, I’d stop that set there and then. With better approach numbers should improve.
BP: 73.5kg = 5x5 – Felt good doing these and that there was more left in the tank.
IR: 7/5/4 – progress is hard with these. Numbers have been going backward from a PB 2 sessions ago (9/5/4).
Dips: 10/6/4 – 3 sessions before had been managing 12 on first set, so disappointing to see these numbers fall back.

2/10/09
SQ: 105kg = 5/5/4/4/3
OHP: 42.5kg = 5/5/5/5/3 – my last attempt at this weight. Now have to de-load 10%. Gutted. Had hoped to break it this time.
DL: 127.5kg = 1x5 – man these are starting to get heavy! Had to take big breaths before attempting 5th rep!
P/C/C: 6/6/4 – back to 6 pulls on 1st set. Am happy. Now for 7!

4/10/09 Weigh in= 195.4lbs. That’s 1.6lb gained in a week. Will keep the cals the same this week and see how that goes. Callipers still say 15% BF so all appears to be good at the moment.

[bkklift]

Nice log, ProteinShake! I do like reading people's in depth logs and it certainly seems you have your training and diet in check.

Do you have a problem working out first thing in the morning on an empty stomach?

[ProteinShake]

Nice log, ProteinShake! I do like reading people's in depth logs and it certainly seems you have your training and diet in check.

Do you have a problem working out first thing in the morning on an empty stomach?

Hi bkk. Before I train in the mornings I have a banana. This and my trusty 2 litre bottle of water during my workout keeps me going quite well. I think the most important thing with early morning workouts is to make sure you're on top of your sleep. Nothing worse than yawning all the way through a heavy set of early morning squats.

It's funny cos I was reading your log yesterday. You must be pleased with your progress, the difference in the before and after shots was very evident.

[ProteinShake]

05/10/09 Decided to call off today's session at the gym. For one reason or another I didn't get to bed till gone midnight and felt so tired when I got up at 6. Session postponed til tomorrow.

06/10/09
SQ: 105kg = 5/5/5/3/3 3rd attempt at this weight. Didn't feel good at all doing these, form wasn't great, my tempo was too fast so had no chance getting 5 x 5. Legs were rising far faster than torso. Will have one more attempt before deloading.
BP: 75kg = 5/5/5/3/2 This felt very heavy. Some guy offered to spot me for last couple of sets. He grabbed the bar before it started heading down (a big Rip no-no) so hard to tell where I finished really. Will know to say no next time!
IR: 7/5/4 = exactly the same as last time
Dips: 11/6/4 = increased the first rep - v. pleased. Can't wait to get to 15 and start weighted dips.

All in all, a weird session today. Just didn't have the energy to really get going. Making a considered effort to top up on sleep for Thursday's workout. Hopefully that'll make a difference.

[bkklift]

Hi bkk. Before I train in the mornings I have a banana. This and my trusty 2 litre bottle of water during my workout keeps me going quite well. I think the most important thing with early morning workouts is to make sure you're on top of your sleep. Nothing worse than yawning all the way through a heavy set of early morning squats.

It's funny cos I was reading your log yesterday. You must be pleased with your progress, the difference in the before and after shots was very evident.

You're a better man than me,the very thought of working out first thing makes me tired! And thanks, I am happy with my progress thus far but am greedy and want more

BP: 75kg = 5/5/5/3/2 This felt very heavy. Some guy offered to spot me for last couple of sets. He grabbed the bar before it started heading down (a big Rip no-no) so hard to tell where I finished really. Will know to say no next time!

Nothing I hate more. After barking at a few spotters in the past not to touch the bar, they seem to have learnt! Don't get me started on the trainers at my gym. Sometimes I don't know who's working out harder, the trainer curling the bar or the guy benching his 1rm for reps without sweating...

[ProteinShake]

08/10/09

SQ: 105kg = 5x5 - Catching up with sleep has paid off! Success!
OHP: 40kg = 5x5 - First time I've done 40kg at the first attempt. Fingers crossed for 42.5 next time!
DL: 130kg - 1x4 - first time I've stalled on DL. Going to check starting strength for form guide before next DL session.
P/C/C: 6/6/4 - exactly the same as last 3 attempts.

[ProteinShake]

10/10/09

SQ: 107.5kg = 5/5/5/4/3
BP: 75kg = 5/5/5/4/3
IR: 8/5/5
Dips: 10/6/5

Being a Saturday and the fact that the gym didn't open till 8, I had something to eat about half hour before heading to the gym. Not a good idea, should of left it longer between the meal and exercising. Didn't feel as strong as I ought to. Maybe this was the reason.

[ProteinShake]

11/10/09

Weigh in: 193.6lbs

That's quite a drop from last week. Going to work out a diet plan so that I'm getting my cunningham equation cals on training (3700) and non-training days (3300). Running on 3,000 cals a day obviously isn't working.

[ProteinShake]

SQ: 107.5kg = 5/-/-/-/- Lower back was really sore this morning. Was a little bit sensitive after Saturdays session, but thought I'd stopped myself as soon as my form deteriorated then. Today I just about managed 1st set, before failing on 1st rep of 2nd set. Very annoying as was looking forward to today's session. Did 3 sets of 80kg which was ok.
OHP: 42.5 = 5x5 Despite the lower back pain was really happy to have broken this weight.
DL: Due to lower back issues I didn't attempt a single deadlift today
P/C/C: 6/5/5 = these felt harder today. Despite the PR on OHP it was a bit of a bummer session today and moral a bit low.

Hope it doesn't take my back too long to recover, but if need be I'll take a week's break and deload on squats and work on technique.

[ProteinShake]

Ended up taking the whole of last week off due to lower back issues. Decided to deload on most lifts and work my way back up, giving me the opportunity to focus on form.

SQ: 90kg = 5x5
BP: 67.5kg = 5x5
IR: 8/5/5
Dips: 7/6/5 - ended up doing these straight after BP as the only free weight BP station was hogged by someone more intent on chatting than on working out. May help explain poor first set.

Realised how distracting the mirror in front of the squat station is. Although focusing on point on floor in front of me, but occasionally got distracted by the mirror (shiny objects and simple minds eh?). Still was concious of it so could stop myself quite quickly.

[ProteinShake]

SQ: 92.5kg = 5x5 Last set was getting quite tough, might need to up the rest for last sets when moving up in weight. Didn't get distracted by the mirror today, but then squat rack had been moved a foot or two away from the wall.
OHP: 45kg = 5/3/3/3/2 this is the one exercise I didn't deload on as I actually managed to do a set of 5 last week. Plus I was excited to try 45kg for the first time. Boy was it heavy. Not too sure if I'll clear this weight without having to deload, but I'm looking forward to 47.5 already!
DL: 117kg = 1/0/-/-/- Bit of a body blow this one. In my warm up sets I managed 100kg 1x5 quite easily. After my back pain last week I decided to really concentrate on technique today. Need to check the videos on starting strength and re-read the book again. Maybe with a bit more confidence and the work from the session today next week will be easier. Will decide next week what to deload to. Maybe 105 would be a good place to start. Build up lightly.
P/C/C = 6/5/4 Was quite close to getting 7th rep on pull's. Am hoping next week to achieve that. Weighted pulls seem a long long way away! Chin numbers aren't as good as previously, could be down to lack of strenght after taking last week off, but I am making a conscious effort to swing less to get past a sticking point.

Last weekend was very busy and didn't end up getting a good nights sleep on either the Saturday or Sunday. Was yawning like a mad man inbetween the last few sets of OHP. Despite deloading 10% on most lifts (all except OHP) they all seem as challenging as they did before! I'm sure one week away from the weights couldn't really deteriorate my strength that much. Perhaps my form had just deteriorated and I wasn't atuned to it. Just going to concentrate on eating my calories and getting decent rest and see what happens next week. Of course there is Friday's session to come first! Bring it on!

[ProteinShake]

SQ: 95kg = 5x5 Learnt from last time and moved the rack away from the mirror. Last set was becoming quite tough. Started to up the rest to 3 mins for last 2 sets. Concentrated hard to focus on point on floor just in front of me and to keep my chest up. Knees are starting to come in on last couple of reps of last couple of sets but manage to push them back out.
BP: 70kg = 5x5 Managed the 5 sets without too much trouble.
IR: 11/6/5 Changed my foot stance a little with these and reaped dividends at least for the first set anyway. Thinking of changing these for cleans, but will need to do some practice first before I could adopt them. Think I'll keep these till can get 15 on first set and practice cleans at the end of most workouts to try and nail the technique.
Dips: 12/6/5 Pleasing to get back to normal on dips. I enjoy these a lot and can't wait to get to 15 on first set and move on to weighted dips.

[ProteinShake]

192.2lbs - down 1.4 from two weeks ago. Need to eat more.

[ProteinShake]

SQ: 97.5kg = 5 x 5 Moved rack away from wall, it is so much easier to concentrate on your form without the mirror distartcing you. Last rep on 5th set was hard. Step (back) up to 100 will be painful. But I'm looking forward to it
OHP: 45kg = 5/5/4/4/3 Didn't seem as ridiculously heavy as last time, but still no where near easy! Not sure I'll make 5x5 next time but I don't think it will take me too many more attempts (famous last words).
DL: 117.5kg = 1x3 Stubbornly I gave this weight another go after a weekend of good sleep to see if that made a difference. 4th rep wasn't happening unless I allowed my back to round, so stopped after rep 3. Have already lowered the weight for next session in my journal I take to the gym. Build up slowly with good technique - need to remember this and make it my mantra. No matter how addictive it is to add weight.
P/C/C: 6/5/4 These seemed harder than last time (even though reps the same). From Fridays session onwards going to go for the normal alternating between pulls and chins on OHP day. Will be interesting.

[bkklift]

Have already lowered the weight for next session in my journal I take to the gym. Build up slowly with good technique - need to remember this and make it my mantra. No matter how addictive it is to add weight.

A mantra that is oh so important in the weight room and especially important for deadlifts.

I am sometimes in a rush to add weight to the bar and have to remind myself it's marathon not a sprint. By taking my time now and doing it properly, I'll be able to lift much more 6 months down the line. Doesn't make it any less tempting