5-3-1|IF

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5-3-1|IF

Postby npx » Tue Jul 21, 2009 3:26 pm

Hi!

Starting a new journal here,

Info:

Age:28
Gender: Male
Height:180cm
Weight: Between 80-90kg
Live in: Stockholm
Occupation: Slacking and also a student.

Diet: Gluten free vegan junk food, Vegan for a little more than a year and 11 year vegetarian before that. I am also using IF since I am lazy which you can read about here http://leangains.blogspot.com/
Training History: Regular training around 18 months now. Before that I had a break of 3 years.
Kcal: 1300-2000kcal
Supplements: EAA, Brutal FX, Creatine, V-Pure Omega 3, multivitamin tablets and hemp protein.
Training: Gym three times a week.
Cardio: Sometimes but I rather play Xbox360.

Goals: Increase the weights I lift and I get under 80kg
Last edited by npx on Mon May 10, 2010 6:32 am, edited 4 times in total.
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Postby Talyn » Tue Jul 21, 2009 3:28 pm

Hi npx, welcome to the boards!

What are your lifting goals?

Also, xbox for cardio - you're going to fit in well here :wink:
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"When in doubt, squat and run hills."
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Postby npx » Tue Jul 21, 2009 3:35 pm

Workout A

Barbell Seated Shoulder Press Front Without Backsupport

WU 20kg x 10, 30kg x 8, 40kg x 6
WK 5 x 5 @ 57,5kg, (+2,5kg)

Pull Ups

WU 40kg x 10, 60kg x 8, BW x 6,
WK 5 x 5 @ BW + 12,5kg, (+2,5kg)

Chin Ups

WK BW x 13, (+1 Rep)

Seated Hammer Curl Without Backsupport

WK 20kg x 12 (Added this week)

Abs 4 sets

Comments: Weights was perfect last week and the 2.5kg was a perfect increase, however next week is probably gonna be harder since 60kg on the shoulder press is a plateau for me and my pull ups wasn't perfect today.
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Postby Rochellita » Tue Jul 21, 2009 3:38 pm

Welcome, how do you manage to find enough gluten-free junk food, most of it seems to be very wheaty (with the exception of ice-cream and chocolate)?
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Postby npx » Tue Jul 21, 2009 3:43 pm

Talyn wrote:Hi npx, welcome to the boards!

What are your lifting goals?

Also, xbox for cardio - you're going to fit in well here :wink:


Ty, this gonna sound lame but I don't wanna set any goals on my weak squats and deadlifts because I will only rush the increases and probably only gonna get injured. I could set some goals for my benchpress but since my gym got a terrible benchpress which I can't use I pretty much have given up on that one. (Using a incline benchpress since I can't stand to use smithmachines.) But to get 500kg+ before I die might be a realistic goal.
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Postby spike » Tue Jul 21, 2009 3:46 pm

.flux wrote:Welcome, how do you manage to find enough gluten-free junk food, most of it seems to be very wheaty (with the exception of ice-cream and chocolate)?


I was thinking the exact same thing!

Good to see more training logs, welcome npx!
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Postby npx » Tue Jul 21, 2009 3:55 pm

spike wrote:
.flux wrote:Welcome, how do you manage to find enough gluten-free junk food, most of it seems to be very wheaty (with the exception of ice-cream and chocolate)?


I was thinking the exact same thing!

Good to see more training logs, welcome npx!


Thank you for the welcome guys. Well the name was more a joke against all these health freaks vegans who can't stand fat, processed food and e numbers :) . And of course as you said I can't eat a lot of frozen ready to go food so I make most of it myself. Toast, French fries, burgers etc.
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Postby Talyn » Tue Jul 21, 2009 4:03 pm

you would have loved the recent eatathon we had then! it was junk food central

fair enough about the goals. smaller goals = easier to achieve = more motivation. depends on how you approach it, which you seem to be doing okay.

look forward to seeing some increasing numbers!
my training log | bgwlc | mvs | facebook

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Postby puppydog » Tue Jul 21, 2009 4:31 pm

hey nice to see a new log.
the pullups and chinups look pretty good man!
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Postby npx » Wed Jul 22, 2009 9:49 am

Well I usually don't do cardio but since my gf was out in a nearby track and did four laps I had to go there and do five so she has something to break next time. And yeah my condition is lousy and I don't really care about it except it needs to be better than my gf :twisted: .

Off day cardio
Laps: 5
Time: 00:14:30
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Postby npx » Thu Jul 23, 2009 6:16 pm

Workout B

Squat

WU 20kg x 10, 40kg x 10, 55kg x 8, 70kg x 6
WK 5 x 5 @ 95kg, (+5kg)

Deadlift

WU 70kg x 8, 100kg x 4
WK 5 x 5 @ 125kg, (+5kg)

Shovellift

WK 5 x 5 @ 10kg, (First Week)

Comments: First time I tried shovellift and congratulations for me I found a week spot. My whole body..............
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Postby fredrikw » Thu Jul 23, 2009 7:20 pm

hej och välkommen!

where do you study if I may ask? :)
--- non-racers. the emptiness of those lives shocks me ---
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Postby npx » Thu Jul 23, 2009 8:07 pm

fredrikw wrote:hej och välkommen!

where do you study if I may ask? :)


Tackar!

Sure I study at KTH, Electrical engineering.
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Postby fredrikw » Thu Jul 23, 2009 8:42 pm

Really? You're the second KTH student registering in just a couple of months :)

I've been working at CSC (former Nada) for the last 12 years, but finally left the building one month ago. If I knew there would pop up vegans everywhere I might have reconsidered ;)
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Postby npx » Fri Jul 24, 2009 7:16 am

To bad you left otherwise you could have fixed my NM GKII grade so I don't have to study it this summer ;) haven't done that exam yet :D

What was your research area?
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