Getting back into it, no lame excuses

[cow-hugger]

So today was my first training session in a long time. My ultimate goal is weight gain. Currently 53kg and goal is 70kg, so packing on 15-20kgs would be nice by the end of the year Training will be three days a week (mon, wed, fri) and i will also use the training log as a food log, so everything is in one convenient spot. Discussion is totally open to achieve my goal

09/03/11

warmup stretches

Squat: 5x5
1x5 20kg
4x5 30kg

Benchpress 5x5
5x5 30kg

Row 5x5
4x5 40kg
1x5 43kg

Pulldown 5x5
1x5 30kg
4x5 40kg

Ab workout
3x5 Jackknife w/ 2kg medicine ball

Warmdown stretches

Food log: 1 cup muslei w/ wheat germ and LSA, Post workout shake (25g pea protein, 20g waxy maize, 1g Chlorella), tofu fritter, flat rice noodle stir-fry w/ tofu, soy slices & vegetables, ~2 handfuls kibble mix (nuts, seeds, driad fruit), Tofu w/ quinoa and cashews, power shake (same as post workout, but with 2 cups soymilk, kale & berries).

[baldy]

Whats LSA?
5x5 routine is well proven routine, good luck with your goals! 15kg is a lot to gain but can be achieved with lots of eating and squatting.

[cow-hugger]

LSA is a Linseed, Sunflower and Almond mix. good for breakfast cereals and smoothies, packed with protein

[baldy]

LSA is a Linseed, Sunflower and Almond mix. good for breakfast cereals and smoothies, packed with protein

Sounds high in calories but probably not that much protein in grams, depending how much of it you eat does matter though calories are good.

[cow-hugger]

^ I only have about 1 TBSP of LSA, not much protein but still good i think

11/03

Squat 5x5
1x30kg
2x35kg
2x37.5kg

Pulldown 5x5
3x40kg
2x45kg (just)

Benchpress 5x5
3x30kg
2x32.5kg

Row 5x5
1x40kg
2x42.5kg
2x45kg

Ab workout 3x5
Jackknife w/ 3kg medicine ball

Warmdown stretching

Food log: 1 cup oats, post workout shake (25g pea protein, 25g waxy maize, 3g chlorella), 1/2 tin baked beans w/ 4 slices bread, 1 tofu & salad sandwich. Fruit, seed & nut mix thoughout the day

I didn't eat as much as i should have, as i was at work later than i thought. But i did graize on nuts during the day and at work so i was feeling constantly full

[cow-hugger]

A bit slow with the updates. And i've pretty much forgotten what i ate on my workout days, but i definitely boost up the carb and protein content

15/03

Squat 5x5
1x35
2x40
2x42.5

Bench Press 5x5
3x32.5
2x35

Row 5x5
1x45
2x47.5
2x50

Pulldown 5x5
1x40
4x45

17/03

Squat 5x5
1x40
1x42.5
1x45
2x47.5

Benchpress 5x5
2x35
3x37.5

Row 5x5
2x50
3x52.5

Pulldown 5x5
3x40
2x45

19/03

Squat 5x5
2x45
3x50

Benchpress 5x5
1x35
3x37.5
1x40

Row 5x5
2x52.5
3x55

Pulldown 5x5
2x40
3x45

Food log 19/03: 1 cup oats w/ soy milk, 2 ABC spread toast, 2 vegan pies, shake (25g protein, 25g carbs, 3g Chlorella) w/ soy milk, tofu & veg stir fry w/ brown rice, shake. also snacking through the day

[cow-hugger]

Once again late with the updates, but still on track

21/3
5x5
Squat: 50 50 50 52.5 52.5
Bench Press: 40 40 40 40 40
Row: 55 55 55 55 55
Pulldown: 45 45 45 45 45

23/3
5x5
Squat: 50 55 57.5 60 60
Bench Press: 40 40 40 40 42.5
Row: 50 50 50 50 50
Pulldown: 40 45 45 45 45

25/5
5x5
Squat: 55 60 60 60 60
Bench Press: 40 42.5 42.5 42.5 42.5
Row: 50 50 52.5 52.5 55
Pulldown: 45 45 45 45 50

I also did a bit of a muscle pull on my lower back (poor form i know) on the 21st, so i've been trying to take it slow and steady with my movement, but it's feeling better. I've been doing lots of stretching, so when i get back into the gym tomorrow hopefully i can pack on more weight to lift

Damn it feels good though

[cow-hugger]

OK so I've been slow with the updates, but i still have been hitting the gym hard, with some large increases in the amount being lifted which i'm very proud of
In this time frame i think I've had about 2 separate weeks off, which I don't enjoy but it happens. I sometimes forgot my log book, but here is what I have in the last week to display. Squats are almost up to 1.5 times body weight which I'm most excited about. unfortunately, the gym is getting renovated for the next week, but i think I'll swim in that time to keep by body moving

8/5
5x5
Squat: 70 70 75 75 75
Bench Press:45 45 47.5 47.5 47.5
Row:50 50 50 50 50
Pulldown:50 55 55 55 55

10/5
5x5
Squat: 75 75 77.5 80 80
Bench Press: 45 50 50 50 50
Row: 50 50 50 50 50
Pulldown: 55 55 55 55 55

13/5
5x5
Squat: 75 75 80 80 80
Bench Press: 50 52.5 52.5 52.5 52.5
Row: 50 50 50 50 50
Pulldown: 55 55 55 55 55

15/5
5x5
Squat: 80 82.5 82.5 85 85
Bench Press: 52.5 52.5 52.5 52.5 52.5
Row:50 50 50 50 50
Pulldown: 55 55 50 50 50

I've put on a few kg's as well, but I know this is still early days in terms of my weight gain. Eating heaps as well, not keeping a food log because i don't have the discipline, but I know what fuel my body needs and I stick to it consistently