StanUk

I've decided its time to start a journal and keep track of everything im doing! Ill be posting my workouts, and food logs for each day in the hope to monitor my progress and if I get some advice from the members here then thats a bonus

Some background info:

I'm 23 years old, 5' 11 and 13.5 stone (189lbs!) no idea on bodyfat although its not as low as id like, id guess around 14 - 16% ?

Started training a few years ago, however my first 2 years were very bad, I had no education on what to lift, how to lift eat and what to eat, so my first 2 years were a bit of a waste, no leg work whatsoever, didnt even know what a deadlift was! I would say since May 2006 I have been working out properly with a reasonable idea of what im doing! Ive gone from around 140lbs to 189, bare in mind I started off as a beanpole, ive always had a very slim build.

My goals: This is where im a bit unsure, I want to hit 14 stone (196lbs) but im afraid of adding more unwanted fat, so ive set myself a goal of hitting 14 stone by June, which gives me almost 5 months to add 7lbs on, preferably 90% of it muscle! I dont really have any set strength goals, just see how I progress I guess..

Over the next 8 weeks im going to be doing a power/rep range/shock kind of program.

StanUk

WEEK1: POWER

Sunday: 13/01

Pull:

Start time: 12:25
End Time: 13:25


Chin Ups (bodyweight, close grip)
6
6
6 1/2
REST: 120 Secs

Sumo Deadlifts
Warm Up: 8 / 154lbs .. 5 / 200lbs

3 / 220lbs
3 / 231lbs
3 / 242lbs
3 / 253lbs
3 / 259lbs
Rest: 120 secs

Barbell Rows
Warm up: 10 / 66lbs

5 / 88lbs
5 / 93lbs
5 / 99lbs
5 / 110lbs
Rest: 120 secs

T-Bar Rows

5 / 121lbs
5 / 121lbs
5 / 121lbs
5 / 121lbs
Rest: 120 secs

DB Hammer Curls

5 / 40lbs
5 / 38lbs
5 / 38lbs
Rest: 90 secs

Notes: Felt quite happy with todays workout, shoulder didnt give me any problems, slight twinge near the end but nothing discomforting. T-bar rows were sketchy, havent been doing these long so still trying to get to grips with them! Chins were a bit tricky as i did them down the park next door to me, and there is hardly any hand room between the bar and the wooden beam! pain in the ass. anyway quite happy with it, will post food log later!

StanUk

Tried to edit my first post again but couldnt! wanted to add some additional info:

I workout at home, and at the moment do not have a squat rack, so my leg days consist of squat variations (hack squats, overheads etc) or i do high rep squats and clean the weight overheard first (not very convenient but still) For pullups I have to go to a park nearby me which is a bit of a pain but better than nothing! Hopefully gonna have all this sorted when i get a new place.

Last week or so ive had a bit of muscular pain in my left shoulder so im gonna keep an eye on it and see how it goes, gave last weeks push workout a miss to give it some more rest.

Finally, if anyone is wondering about the weird weight numbers its because I use weights in KG and just use google to convert them to lbs!

goob

Good job on startint a journal stan. You have a solid strength base going on.

StanUk

Thanks Goob, much appreciated

StanUk

Sun 13/01 FOOD LOG:

Breakfast: 3 Weetabix + skim milk,2 whole eggs scrambled,1 whole meal toast,banana,orange
Post workout Shake: 100g oats, 33g whey, 5g creatine, 1 large banana
Meal 3: Salmon sandwich (2 wholemeal slices) yoghurt, apple
Meal 4: Roast beef, potatoes, green beans,carrots, yorkshire pudding (several helpings!)
Meal 5: Pint of milk, banana, apple
Meal 6: 1 tin tuna, cottage cheese, olive oil + 2 whole grain crackers and glass of semi skimmed milk

Guestimate calories at around 3300 - 3500, aiming for 3500!

Also played baskeball 3pm - 4pm, only 3 of us though so nothing too strenuos!

Off to bed now, hopefully 7 1/2 half hours sleep!

StanUk

Mon 14/01

No workout, boxing training 6pm - 7:30pm

warmup
Skipping (2 min intervals x 6)
Bag work(2 min intervals x 6)
shadow boxing

Food Log

Breakfast: 3 Weetabix + skim milk,2 whole eggs boiled,1 whole meal toast,banana,orange
Lunch 1 Tuna + salad wholemeal Roll, crips, oats/syrup bar (yeh i know not very healthy!)
Lunch 2Second tuna roll as above, banana, apple
Dinner (after boxing) very large portion of cottage pie (potato,carrots,beef,brocoli,gravy) + muesli bar
Before bed meal salmon + 1 slice whole grain bread, glass of milk + milk protein concentrate powder

Sleep: around 7 1/2 hours again hopefully!

StanUk

Tue 15/01

No workout, was thinking of doing legs but been a real hectic day, car broke down this morning and been messing around most the day at work trying to book it into a garage and explain to the idiots i bought it from that i had extended warranty, then had a sort myself out a hire car! Plan is to do legs tomorow and push on friday.

Food log:

Breakfast: 3 Weetabix + skim milk,2 whole eggs boiled,1 whole meal toast,banana,orange
Lunch 1 Beef + salad wholemeal Roll, crips, oats/syrup bar
Lunch 2 Second Beefroll as above, banana, apple
Dinner beef, potatoes, carrots (smallish helping)
Dinner 2 tin of tuna, cottage cheese, cherry yoghurt, glass of milk
Before bed meal Mackerel on toast, banana, glass of milk

Early night tonite, hopefully 8 hours + sleep

StanUk

Wed 16/01

Legs:

Start time: 19:20
End time: 20:10

Hack Squats
Warm up: 10/66lbs, 8,88lbs

5 / 100lbs
5 / 115lbs
5 / 115lbs
5 / 121lbs

Lunges

5 / 100lbs
5 / 115lbs
5 / 115lbs
5 / 115lbs

Bulgarian DB Squats

5 / 22lb DB's
5 / 27lb DB's
5 / 33lb DB's
5 / 33lb DB's

Calf Raises

10 / 88lb DB's
10 / 88lb DB's

Notes: Quite a good workout, my legs do need a lot of work, my main hinderence is not having a squat rack and having to clean the weight with lunges/squats. lowered the weight quite a lot on my hack squats as i really want to focus on form as ive been going heavier lately but with poorer form. Only the third time I've done bulgarian squats so still learning the ropes with those but felt happy about them. Calf raises were a disaster, the plan was to do single leg raises, however i underestimated how off balance i was balancing on one leg with a pair of 88lb dumbells! oh well..

Food log:

Breakfast 3 Weetabix + skim milk,2 whole eggs boiled,1 whole meal toast,banana,orange
Lunch 1 Tuna + salad wholemeal Roll, crips, oats/syrup bar
Lunch 2 Second Tuna roll as above, banana, apple
Dinner Whole grain rice, chicken
Post workout shake 100g oats, 33g whey, 5g creatine, 1 large banana
Before bed meal Sardines on toast, low fat yoghurt, apple, glass of milk

Sleep: 7 1/2 hours hopefully!

goob

You got to love those Bulgarian squats. Nothing can turn a grown man to mush faster, than those KGB torture techniques from the Eastern European badlands. Good job.

33sun33

Great job Stan! Good looking Sumos

Stats: 6"3, 225lbs, 18%-ish bodyfat??, cutting

Gazhole

Tough looking workouts, man!

Be careful on the Bulgarian Squats though, they were my downfall all those months ago! Keep good form and dont get cocky or theyll teach you a lesson in PAIN 101.

But yeah, looking good in here

Hows things?

http://sdatrainingprograms.blogspot.com - Updated 25/04/08

StanUk

Hehe yeh tell me about it! my legs were like jelly after

Thanks man, appreciate it!

Thanks Gaz, yeh gonna make sure i dont get silly with them, last thing I need is an injury. Legs are aching today! good pain though.

Things are good ta, took up boxing a month or so ago to try and get some kind of conditioning as I badly need it! the warmup at boxing is crazy, they do some kind of circuit training where you do x amount of reps for 6 different body weight excersizes, you then do that 4 or 5 times, each time with a different amount of reps, absolute killer (for me anyway!)

Hows things with you?

StanUk

Thursday 18/01

No workout.

Food Log:

Breakfast 3 Weetabix + skim milk,2 whole eggs boiled,1 whole meal toast,banana,orange
Lunch 1 Tuna + salad wholemeal Roll, crips, oats/syrup bar
Lunch 2 Second Tuna roll as above, banana, apple
[b]Dinner[/Bn] Went out for a chineese! id consider this a big time cheat meal, had prawn fried rice, crispy beef, duck, pork, chicken, some vegetables, ice cream for desert etc etc, was very nice!
Before bed meal Tuna and cottage cheese, low fat yoghurt, banana, glass of milk

Need to re-evaluate my lunch time diet i think

Sleep: around 7 1/2 hours

Push workout later on today so will post that tonite!

StanUk

Fri 18/01
Push:

Start time: 19:05
End time: 19:50

Flat BB Bench
Warm up: 10/110lbs, 7,154lbs

3 / 176bs
3 / 181lbs
3 / 187lbs
3 / 192lbs
3 / 198lbs
Rest: 120 secs

Military Press
Warm up: 10 / 66lbs

3 / 115lbs
3 / 121lbs
3 / 126lbs
2 / 132lbs (FAIL)
3 / 121lbs
Rest: 120 secs

Skull Crushers
Warm up: 8 / 66

5 / 82lbs
5 / 88lbs
5 / 88lbs
Rest: 120 secs

Some Core work.

Quite a good workout, was worried about my shoulder but it didnt really give me any grief, felt it a bit doing military press and was in the back of mind, i think thats what i failed on the 132lb set. Apart from that though was a good workout!

Food Log:

Breakfast 3 Weetabix + skim milk,2 whole eggs boiled,1 whole meal toast,banana,orange
Lunch 1 Large Tuna wholemeal baguette, crisps, oats bar.
Lunch 2 banana, apple
Dinner Sausages, beans, potatos.
Post workout shake 100g oats, 33g whey, 5g creatine, 1 large banana
Followed shortly after by 2 bottles of Kopenburg cider and a bottle of Peroni..
Before bed meal Tuna and cottage cheese, banana, glass of milk

Sleep: almost 9 hours!

StanUk

Sun 20/01

Week 2: Rep Range

Pull

Start time: 12:35
End Time: 13:18


Pull ups (bodyweight, medium grip)
9
7
5
REST: 120 Secs

Sumo Deadlifts
Warm Up: 10 / 154lbs

8 / 198lbs
8 / 209lbs
8 / 209lbs

Rest: 90 secs

Bent over DB rows

9 / 49lb DBs
9 / 49lb DBs
9 / 49lb DBs
Rest: 90 secs

Barbell Shrugs

9 / 198lbs
8 / 198lbs
8 / 198lbs
Rest: 90 secs

Barbell Curls

10 / 77lbs
10 / 77lbs
Rest: 90 secs

Quite a good workout, deadlifts hurt. me + high(er) rep deadlifts + short rest intervals = pain. Disapointed with pullups, 2nd and 3rd sets felt very hard. Played bball 3 - 4pm, just light cardio really.

Eggs

You don't need a catchy name for the journal

Good job - Keep up the hard lifting and clean diet

StanUk

Thanks man

StanUk

Right, lets see, not updated for a few days so..

Mon: 21/01

Boxing training, same as last week:

Warm up,
Skipping
Bag work
Skipping
Press Ups

StanUk

Tue: 22/01

No workout, rest day, was quite tired!

StanUk

Wed 23/01

Legs

Start Time: 19:15
End Time: 19:40

Back Squats
Warm up: 10 / 66lbs

8 / 110lbs
8 / 121lbs
8 / 132lbs
8 / 143lbs
8 / 154lbs
Rest: 90 secs

Single Leg Squats (DB)

10 / 22lb Dbs
10 / 22lb Dbs
Rest: 90 secs

Didnt have much time at all today, had to go out so kept it short and sweet, still made good use of what I did have, squats were ok but im really hindered without the squat rack and have to clean the weight first (lowering the weight off me afterwards is the real tricky part!)

Sleep: 7 1/2 hours

StanUk

Thu: 24/01

No workout today, snowboarding tonight though

DOMS

Solid job on the workout!

Why don't you have access to a squat rack?

StanUk

Thanks Doms!

Well I workout at home and really dont have any room for one, things are a bit cramped with my bench and free weights but I manage ok. My 2 options are to join a gym or when I get a new place soon that has more room, ill be able to fit a squat rack in. Its more than likely gonna be the second option as working out at home is convenient for me due to time restraints and obviously im saving money on the gym membership!

DOMS

I workout at home, too. A couple of years ago, I purchased a used squat rack for $70 (₤35 ). I couldn't live without it. Depending on your goals, I'd do whatever it took to be able to use one.

Do you live in a house or a flat?

StanUk

Thats cheap for a rack! I live in a house at the moment, but its small and there isnt any room at all, my room is big enough for a bed and a bench and not a lot else However im moving to a studio flat soon (hopefully next couple months) and then im planning on getting either:



Or, even cheaper and smaller: