Sam's training

[sosso]

Alright, it's time to start a log here.

Here's some background info about me -

The first time I ever stepped foot inside a gym and lifted weights was in July 2008. When I started I didn't really have a solid routine.. I just kind of did what I felt like, as any noob does I guess.

I remember when I started squatting I was going nowhere near deep enough.. they were more like 1/4 - 1/2 squats! Now I've learned how to do them properly.

I went away to the USA for 7 weeks over December and January and got out of my routine, so when I came home I dropped the weights back a bit.

Today was chest & upper back and it was so hot in the gym.. 35 C outside and not much cooler inside

Bench press
1 x 10 x 20 kg
2 x 5 x 40 kg
3 x 5 x 65 kg PB

DB Rows
3 x 5 x 44 kg

Dips
1 x 15
1 x 12
1 x 15

Lat Pull-down
2 x 8 x 40 kg
3 x 5 x 68 kg

[sosso]

Food so far today.. I'll keep updating as I eat throughout the day.

Meal 1
1 blueberry soy yoghurt
1 cup quick oats with soy milk
1 banana
1 orange
Water & vitamins - B12, iron, zinc, flax

Meal 2
Smoothie:
- Soy milk
- Water
- 1/2 scoop rice protein
- 2 tsp spirulina
- 1 banana

Workout

Meal 3
Shake:
- Rice milk
- 1 scoop rice protein
- 1 banana
- 5 g creatine
- Water

Meal 4
Builder's Bar
PB sandwich
Water

Meal 5
1 can chickpeas
Baby spinach
1/2 an avocado
Vegan mayo
Water

Meal 6
Satay tofu, broccoli & brown rice
1 apple
Water

Meal 7
Rice milk
2 tsp spirulina
Water

* Snacked on brazil nuts & walnuts throughout the day

[runner]

Hi,

good to see you started a logg!!

some questions:

are the first series with dumbels? (as bench press 3 x 5)

I'm not the food expert on this forum, but to me it looks like you eat very little. and no carbohidrate (pasta, bread, rice,...). Is this a normal day for you?

keep up your logg!!

[sosso]

I use both barbell and dumbbell. Lately I have been using barbell more.

I don't eat much? I have two more meals to eat today. There are carbs in almost everything I've eaten today.

I had a peanut butter sandwich too, but forgot to write that earlier. I also snack on walnuts and brazil nuts throughout the day.

I use cronometer to log my food each day. Here is what today's log looks like. I've also included the two meals that I will eat tonight. I didn't log the builder's bar, because I haven't recorded the nutrition info into the program yet, so add another 20 g of protein to the total.


===========================================
Nutrition Summary for January 23, 2009
Report generated by CRON-o-Meter v0.9.3
===========================================

General (100%)
===========================================
Energy | 4133.5 kcal 130%
Protein | 176.0 g 126%
Carbs | 637.3 g 159%
Fiber | 86.5 g 228%
Fat | 118.3 g 182%
Water | 7289.4 g 197%

Vitamins (90%)
===========================================
Vitamin A | 5744.3 IU 191%
Folate | 897.6 µg 224%
B1 (Thiamine) | 2.8 mg 233%
B2 (Riboflavin) | 1.9 mg 142%
B3 (Niacin) | 22.2 mg 139%
B5 (Pantothenic Acid)| 10.3 mg 205%
B6 (Pyridoxine) | 5.3 mg 410%
B12 (Cyanocobalamin) | 250.0 µg 10415%
Vitamin C | 258.4 mg 287%
Vitamin D | 0.0 IU 0%
Vitamin E | 11.9 mg 79%
Vitamin K | 259.8 µg 216%

Minerals (100%)
===========================================
Calcium | 1688.0 mg 169%
Copper | 6.3 mg 705%
Iron | 33.1 mg 414%
Magnesium | 1210.3 mg 303%
Manganese | 16.8 mg 733%
Phosphorus | 2844.7 mg 406%
Potassium | 7937.3 mg 169%
Selenium | 488.4 µg 888%
Sodium | 2513.2 mg 168%
Zinc | 20.5 mg 186%

Lipids (73%)
===========================================
Saturated | 18.6 g 93%
Omega-3 | 3.7 g 232%
Omega-6 | 36.9 g 217%
Cholesterol | 0.0 mg 0%

[Konstantin]

That's very detailed food analysis. How do you do it?

[sosso]

I use a program called CRONoMeter - http://spaz.ca/cronometer/

You can set targets for protein, carbs, fats etc. I need to increase the protein target now that I think of it.

After you record the food each day you can get a nutrition report which can be saved as a plain text document.

[KaliBaby]

you can also use this site: http://fitday.com/ plug in your food for the day and it not only analyzes the protein/carb/fat content of the individual foods but also gives you an assessment on what your ratio is for the day. just don't get hung up too much on the calories unless that's what you're aiming for.

[sosso]

25 January

Squat
1 x 10 x 20 kg
2 x 5 x 50 kg
3 x 5 x 80 kg

One arm DB Clean & Press
3 x 5 x 24 kg

Seated Military Press
1 x 10 x 20 kg
2 x 5 x 40 kg
3 x 5 x 65 kg

I was going to finish up here, but decided to do some power cleans because I hadn't done them for a long time.

Power clean
2 x 3 x 50 kg
3 x 1 x 50 kg + 5 reps front squat (very deep)

[sosso]

Wed 28/01: Lower back, traps & grip work

I'm visiting my family right now, so I trained at a gym I've been to a couple of times. It's my favourite gym. The knurling on their barbells is pretty harsh and I have some nice calluses on my hands now!

Deadlift
2 x 8 x 135 lb / 61 kg
1 x 5 x 225 lb / 102 kg PB
1 x 6 x 135 lb / 61 kg

I might go for a 1RM next time.

Barbell Shrugs
1 x 5 x 135 lb / 61 kg
3 x 5 x 225 lb / 102 kg

Dumbbell Shrugs
1 x 10 x 70 lb / 32 kg

Pinch Gripping
2 x 22 lb plates - 4 fingers & thumb, passed around body 20 times
2 x 10 lb plates - index finger & thumb, held 30 seconds - twice each hand
2 x 10 lb plates - 2 fingers & thumb, held 30 seconds - twice each hand

[sosso]

Thursday 29/01 - Chest & upper back

Great day today. I surprised myself.

Bench Press
1 x 10 x 45 lb
2 x 5 x 115 lb
3 x 5 x 150 lb
Singles -
155 lb
165 lb
175 lb
180 lb
180 lb PB

Dumbbell Rows
3 x 5 x 90 lb
1 x 3 x 120 lb

They didn't have 100's or 110's but they had one pair of 120's..

Dumbbell Bench Press
3 x 5 x 60 lb
1 x 5 x 65 lb

Pull-ups
3 x 5

[KaliBaby]

Great day today. I surprised myself.

...... 180 lb PB

was this why?? Good job!

[sosso]

Yes, that's why!
Thank you

[sosso]

Sun 01/02: Legs & Shoulders

Front Squat
1 x 10 x 45 lb
2 x 5 x 135 lb
I thought I'd increase the weight and try some singles here, which is something I hadn't done before
1 x 2 x 175 lb PB
Singles: 7 x 1 x 175 lb

DB Shoulder Press
3 x 5 x 55 lb

Seated Military Press (machine, unfortunately)
1 x 10 x 45 lb
3 x 5 x 155 lb

Standing Overhead Press
2 x 5 x 95 lb (Strict)
Same again here.. I felt like going for some heavier singles with push press.
Singles (Push):
135 lb
155 lb fail
145 lb
145 lb PB

[Talyn]

that's an impressive OH press you have there... 65kg.. nice work!

[sosso]

Thank you! I'm really happy with that push press. That's 20 lb heavier than the last time I did them so I guess the break did some good.