Zendefone's Training Log

[Zendefone]

I've decided to start on a training log to track on my progress on training, i don't really like writing on a log book as it can get very messy for me as i have very ugly handwriting, and also hope to get more comments from like-minded people on my training.

General information
Gender: Male
Age: 18
Height: 1.74 m
Weight: 77kg

Stats (1 November 2009)
Squat: 90kg
Deadlift: 80 kg
Bench press: 50kg
Overhead press: 35 kg
Chin ups: 1

My goal
My long term goal is try to be good in everything, strength, power, conditioning, speed, mobility etc.

My short term goal currently is to gain strength, because, as you can see from my stats, i'm very weak. Strength is a key to also all fitness goals, so strength is my number 1 priority right now. Hope to increase poundage on all main lifts(Squats, deadlifts, pull ups etc.)

Background information
I started training at about 1 and a half year ago, after i broke my right forearm, and my right arm in a cast for about 7 months straight. I have difficulty bench pressing an empty bar on my first visit due to the injury.

Motivation
My motivation in training comes basically from i like the idea of being strong and ''never tiring''(conditioning), and can do whatever i want to with my body.(In fitness terms) For example, if i want to pick up a 150 kg box, my body can do it. I want to sprint a short distance very fast, my body can do it. I want to do moderate intensity stuff for a period of time without rest, my body can do it. I love the feeling of this, feeling that your body can do everything. This is my main source of motivation and ultimate goal, i want to reach that stage, be it 10 years, or 20 years.

[Zendefone]

What i am concentrating now and my explanation
Right now, i am concentrating on training my upper body, due to the time my forearm spend in the cast for 7 months, my upper body have been imbalanced to my lower body, especially my right side. And i think i have some rear delts issues on my right, and affecting all my lifts.(especially upper body)

Stats, before i concentrate on upper body that make me think i have unbalanced strength. I can squat 100 kg but can only bench 50 kg and cant do a chin up.

So right now, i've never done squats/deadlifts in about 1-2 months and working on my upper body and finding the problem. I think i'm beginning to get my upper body on track. Once i reach 5 chin ups, i will start to do the normal total body strength workout. I can do 1 chin up currently.

My workout plan currently
I'm right now alternating the ''GTG chin ups day'' with a workout consist of OHP and dumbbell row. On chin ups GTG days, i will do 1 chin up, then rest about 1.5 hours before doing another, basically spreading through out the whole day with 1 chin up per set, because i can only do a chin up currently. And another workout i will do OHP and barbell rows, basically alternate between these 2, 3 times a week.

Side note: my workout is very low volume right now, hope to get back to full body workout as soon as i get my upper body fixed.

[Zendefone]

My diet
Right now, i'm on a very controversial diet - The warrior's diet. I'm on a ''eat every 3 hours with protein'' diet before this. And thought i'll try something different due to my tight school schedule. Today is my 2nd week on the diet, and i've seen pretty positive change since then.

On my 1st week, my body weight dropped from 80 kg to 77.5 kg, and my strength maintain, so i feel that the drop was mostly fat as my body is more defined. And i've managed to do 1 chin up on my 2nd week, compared to none before this diet(related to the weight loss).

And i can also feel that i am more ''conditioned'' in the day time. Before this, i can climb a long way of stairs and panting like crazy after that. Right now, without breakfast, i can do this with much more stamina. And also my workout feel less tiring. This is rather amazing.

I'll continue experimenting with the warrior's diet for another 2-3 weeks and look at my results on strength training and decided if i should stick with this diet.

[Zendefone]

01/11/09

Training:
Chin ups GTG

Did 4 chin ups today spread thru out the day, 1 rep per set. Last one felt slightly manageable.

Diet:
Night meal: Started off with veggies, then 400g of cod fish(protein), 6 cap fish oils(fat), finish off with noodles(Carbs). Med protein, low fat, med carbs.

[Zendefone]

02/11/09 (Mon)

Training:
Did a chin up, felt quite hard. Reminder: Grip the bar tight.

Diet:
Start off with veggies, 350g of pork with some potato, 5 fried ommelte with cheese, 6 cap fish oil (high fat, high protein, low carbs)

[Zendefone]

03/11/09 (Tues)

Training: Rest day

Diet: Started off with veggies, and continue with half a duck, rice and 6 caps fish oil. (med-high protein, med-high carbs, low fat)

[Zendefone]

04/11/09

Training:
OHP 32.5kg 3X5 (Last rep, last set felt hard)

Dumbell rows 12.5kg

BW: 74.5 kg
Note: My right lower traps is dormant, gotta fix it asap.

Diet: Started off with veggies, 310g threadfin fish, a handful of nuts, a packet of noodles, 8 caps fish oil. (med protein, med-high carbs, low-med fat)

[Munnings]

Zendefone, your squats are really good! its good to see your spreading the chins out to get more total workload done through the day!
If you keep lifting regurlarly you will see good results!
I really look forward to seeing you make some impressive gains, and you will be able to!

[Zendefone]

Zendefone, your squats are really good! its good to see your spreading the chins out to get more total workload done through the day!
If you keep lifting regurlarly you will see good results!
I really look forward to seeing you make some impressive gains, and you will be able to!

Thanks alot for the kind words and encouragment! Your stats are alot more impressive than mine haha

Yeah, i'm trying to fix my upper body, its screwed up. Hope i can get back to DL and SQ soon, haven been doing them for 2 months!

[Zendefone]

5/11/09

Training: Rest day

Diet: Started with raw vegetables, continued with half a chicken, 3 slices of cheese, 2.5 tbsp olive oil, 10 caps fish oil. (Med-high protein, high fat, low carbs)

[Munnings]

Zendefone, your squats are really good! its good to see your spreading the chins out to get more total workload done through the day!
If you keep lifting regurlarly you will see good results!
I really look forward to seeing you make some impressive gains, and you will be able to!

Thanks alot for the kind words and encouragment! Your stats are alot more impressive than mine haha

Yeah, i'm trying to fix my upper body, its screwed up. Hope i can get back to DL and SQ soon, haven been doing them for 2 months!

yeah my legs are my weakness... really want to get them bigger and stronger.
before this i wasnt doing squats and the leg exercises i were doin, were crap haha.
how come you havent been doing DLs and SQs for 2 months?

[Zendefone]

Zendefone, your squats are really good! its good to see your spreading the chins out to get more total workload done through the day!
If you keep lifting regurlarly you will see good results!
I really look forward to seeing you make some impressive gains, and you will be able to!

Thanks alot for the kind words and encouragment! Your stats are alot more impressive than mine haha

Yeah, i'm trying to fix my upper body, its screwed up. Hope i can get back to DL and SQ soon, haven been doing them for 2 months!

yeah my legs are my weakness... really want to get them bigger and stronger.
before this i wasnt doing squats and the leg exercises i were doin, were crap haha.
how come you havent been doing DLs and SQs for 2 months?

Basically i injuried my forearm 1 year ago. And after that my training have been very imbalanced. Squats and DL went up steadily, but my upper body lifts were a pain in the ass to improve. One of my extreme case then, my squats were 100kg, but can only bench 50 kg and cant do a single pull up. Then i figured out that my upper body definatly have some problem and i had enough of this and started concentrating on my upper body(what i am doing now). My main lift i wish to improve now is my pull/chin ups. My chin up number currently is a pathetic 1.

[Zendefone]

6/11/09

Training: Did 3 chin ups(1 per set, spread throughout the day)

Diet: Started with raw veggies, then continued to 300g of lean pork, 10 caps fish oil, a plate of noodles. (med protein, high carbs, low fat)

Wish to shop for beef tml and hope to get some beef into my diet.

[Zendefone]

7/11/09

Training: Not really training, only did some hip mobility and glute activation drills.

Reminder: left glute dormant at ''upper glute'' Need to do more clams, fire hydrants.

Diet: Started with raw veggies(low-med), continued with 375g of sirloin, 10 caps fish oil. (med-high protein, high fat, no carbs)

[Munnings]

My chin up number currently is a pathetic 1.

well everyone has to start somewhere man. Its good youve noticed what you should fix and fix it, rather than making excuses. with that mindset, youll get good gains. Its just going to take work, but it will be worth it
keep it up comrade!