Resolution

Day 137

2011-06-14T01:53:00.004+10:00

Not much strength gain but I think I've gotten size gains.

Squat 90
Bench 72.5
Press 42.5
Deadlift 127.5

Improvements that I have made:

Chest and Quad and Shoulder workouts are near perfection.
Back and Hamstring workouts have drastically improved.
Just begun skipping.

Unimprovements:
Visibly alot less lean.
Don't do abs, traps, or forearms - deadlift is getting to the point where i need straps. Calves aren't on a regular basis.

Improvements I would like to make:
Do calves on a regular basis.
Do traps on a regular basis.
Do abs at least twice a week.
Get good at skipping.

Things I need to keep in mind:
Eat now, cut later
Sleep like a baby, lift like a monster
Turn up every single day, faggot
Take your time, don't rush

Day 87

2011-04-25T03:32:00.001+10:00

Deloading @ 70% for the week starting yesterday

Day 73

2011-04-11T15:10:00.002+10:00

6 Day Split.

Monday - Chest + Abs
Tuesday - Hams + Calves
Wednesday - Arms + Abs (optional)
Thursday - Quads + Calves
Friday - Shoulders + Abs
Saturday - Back
Sunday - Rest

Day 67

2011-04-05T02:29:00.000+10:00

Deadlift 120
Squat 90
Bench 70

Day 52

2011-03-21T20:10:00.001+10:00

Thursday
Squat 60x10x8
Dip 15x5x3

Today
Deficit Deadlift 105x5x3
Bench 67.5x5x2, 67.x5x4

Day 47

2011-03-16T03:21:00.000+10:00

Saturday:

Squat 87.5x5x2
Press 42.5x1,40x5x2
Chinup 15x5x3

Monday:

Deadlift 112.5x5x1, 120x5x2
Incline Bench 60x5x3
Curls 32.5x8x3

Day 42

2011-03-11T05:08:00.001+10:00

Yesterday
Deficit 102.5x5x3
Bench 65x5x3

Day 40

2011-03-09T00:52:00.002+10:00

Yesterday
Front squat 77.5
Chinup 15

Day 37

2011-03-06T22:33:00.000+10:00

Yesterday

Deadlift 110x5x3
Incline Bench 57.5x5x3
Curls 32.5x8x3

Day 34

2011-03-03T00:45:00.001+10:00

On Monday
Deficit Deadlift 100x5x3
Bench 62.5x5x3
Curls 32.5x8, 30x8x2

Squat 85x5x3
Press 40x5x3
Chinup 12.5x5x3

Day 28

2011-02-25T19:06:00.001+10:00

Front Squat 75x5x3
Chinup 12.5x5x2, 12.5x4

Day 26

2011-02-23T22:42:00.000+10:00

Deadlift 107.5x5x3
Incline bench 57.5x5x2, 57.5x4
Curls 32.5x8, 30x8x2

Day 24

2011-02-21T22:30:00.002+10:00

Squat 82.5x5x3
Press 37.5x5x3
Pullup 11.25x5x3

Day 21

2011-02-18T19:39:00.000+10:00

Deadlift 105x5x3
Bench 60x5x3
Curls 30x8x3

Winter Holidays

2011-02-16T01:40:00.001+10:00

Squat 100
Front Squat 90
Deadlift 120
Deficit Deadlift 110
Bench 75
Incline Bench 70
Press 45
Chinup 25

Day 19

2011-02-16T00:31:00.001+10:00

On monday did

Deficit Deadlift 95x5x3
Incline bench 55x5x3
Curls 30x8x3

Today

Front squat 72.5x5x3
Press 35x5x3
Chinups 11.25x5x3

Day 15

2011-02-12T00:09:00.002+10:00

Squat 80x5x3
Press 32.5x5x3
Chinup 10x5x3

Day 13

2011-02-09T18:09:00.000+10:00

Deadlift 102.5x5x3
Bench 57.5x5x3
Upright rows 35x8x3
Curls 30x8x3
Pushdowns 25x8x3

Day 12

2011-02-08T11:12:00.001+10:00

Yesterday did

Front Squat 70x5x3
Press 30x5x3
Pullup 8x3
Ropedowns 22.5x8x4

Today did

Curls 30x8x4
Pushdowns 25x8x4

Day 8

2011-02-04T21:08:00.002+10:00

Deficit Deadlift 92.5x5x3
Incline Bench 52.5x5x3
Upright row 35x8x3
Curls 30x8x3

Day 7

2011-02-03T19:37:00.000+10:00

Yesterday did

Squat 77.5x5x3
Press 27.5x5x3
Pullup 10x5x3
Ropedown 20x8x4

Today

Curls 30x8x4
Overhead ext 17.5x8x4

Day 5

2011-01-31T19:31:00.002+10:00

On 28th did

Front Squat 65x5x3
Curls 30x8x4
Ropedowns 20x8x4

Today

Deadlift 100x5x3
Bench 55x5x3
Curls 30x8x4

Day 2

2011-01-27T22:05:00.002+10:00

Deficit DL 90x5x3
Incline Bench 50x5x3
Hammer Curls 12.5x8x3

Day 1 again

2011-01-27T01:40:00.000+10:00

Lol...I was so bloody strong back then. Ah well, gotta build my way back up.

Tomorrow is

Deadlifts 3x5
Incline bench 3x5
Hammer curls 3x5

Peace

Day 26

2010-11-08T13:21:00.001+10:00

Sick. Skipping again. And bad eating habits too but fixing that.

Day 21

2010-11-03T22:14:00.000+10:00

Someone took all the 10s today :(

Deadlift 115x5x3 (not deficit)
Bench 67.5x5x3
Curls 32.5x8, 30x8x2
Dips 21.25x5x3

Fun fun.

Day 20

2010-11-02T14:27:00.001+10:00

Woops missed a few days. Skipped gym on Sat, but came back on Monday alot stronger anyway. Rest sometimes is really beneficial, especially with a stressful routine like mine.

Yesterday:
Squat 92.5x5x3 (easy as pie)
Press 40x5x3 (also quite easy)
Chinups 16.25x5x3 (easy)
Triceps 25x8x3 (lol)

Tomorrow:
Deadlift 110x5x3
Bench 67.5x5x3
Curls 32.5x8x3
Dips 21.25x8x3

Peace.

Day 16

2010-10-29T13:55:00.000+10:00

Tomorrow's workout

Squat 92.5x5x3
Press 40x5x3
Chinups 16.25x5x3
Triceps 25x8x3

Day 15

2010-10-28T22:47:00.000+10:00

Woo!

Deadlift 107.5x5x3 (piss easy)
Bench 72.5x3, 67.5x5, 67.5x4 (lol @ 72.5.. I miscalculated..I was wondering wtf is this so heavy?!?)
Curls 30x8x3.
Dips 21.25x5x2, 21.25x3.

So, deadlift is still going up pretty easily, I'll just keep it nice and steady,

Peace.

Day 14

2010-10-27T17:20:00.005+10:00

LONG-TERM GOALS for 5RM:

@57kg (now):
65kg bench
92.5kg squat
107.5kg deadlift

@60kg by 31st December:
80kg bench
105kg squat
125kg deadlift

@64kg by 28th February 2011:
87.5kg bench
115kg squat
140kg deadlift

@68kg by 30th June 2011:
95kg bench
125kg squat
155kg deadlift

@68kg (1RM) (68kg "Advanced" 1RM Standards):
105kg bench
140kg squat
175kg deadlift

45kg to go until my goal, 32.5kg until next, 32.5kg until final goal. Gonna be ages till I get there lolol, is it even genetically possible? Who knows.

Tomorrow

Deadlift 107.5x5x3
Bench 67.5x5x3
Curls 30x8x3
Dips 21.25x5x3

Day 13

2010-10-26T19:59:00.000+10:00

Squat 92.5x5x3
Press 40x5x2, 40x4
Chinups 16.25x5x3
Ropedowns 22.5x8x3

Peace.

Day 12

2010-10-26T01:22:00.002+10:00

Woops, I skipped a few days.

Yesterday

Deadlift 105x5x3.
Bench 65x5x3 (+1 rep on the last set)
Curl 30x8, 30x6, 30x8
Dips 20x5x3

Other day

Squat 90x5x3
Press 40x5, 40x3, 30x5.
Chinups 17.5x5, 15x5, 15x5.
Triceps 25x8x3.

Tomorrow

Squat 92.5x5x3
Press 45x5x3
Chinups 17.5x5x3
Triceps 25x8x3.

Day 9

2010-10-21T23:02:00.000+10:00

310.7g + 265.0g + 73.7g = 2965 cals

Gym tmrrr

Squat 90x5x3.
Press 37.5x5x3.
Chinups 17.5x5x3.
Tricep ropedowns 22.5x8x3.
Crunch machine 30x15x3.

Peace!

Day 8

2010-10-20T20:28:00.000+10:00

Whew, awesome day.

Deadlift 102.5x5x3. (really easy)
Bench 65x5x3. (really hard).
Curls 25x8x3.
Dips 17.5x5x3.

And also, squat 100x2. yew!!!

217.0g + 275.8g + 101.3g = 2896cals

Peace.

Day 7

2010-10-19T20:01:00.000+10:00

Cannot wait for gym tomorrow!!

Deadlifts 102.5x5x3.
Bench 65x5x3.
Curls 25x8x3.
Dips 16.25x5x3.

Day 6

2010-10-18T21:55:00.000+10:00

Posting macros for today to check if I'm still on track. Doing okay but I reckon past few days I did pretty badly (junk food, lack of protein).

Squats 90x5, 90x5, 90x4, 90x1.
Chinups 17.5x5, 15x5, 15x5.
Press 35x5x3
Tricep ropedowns 20x8, 25x8, 20x8.

234.8g + 249.2g + 88.7g = 2776cal

Day 5

2010-10-16T14:02:00.000+10:00

Oops missed yesterday.

Deadlift 100x5x3
Bench 62.5x5x3
EZ curls 25x5x3
Dips 20x4, 15x5, 15x5.

Tomorrow:
Squat 90x5x3
Chinups 15x5x3
Press 35x5x3
Shrugs 60x10x3.

Yeah, pulling deadlifts without doin squats are pretty awesome. Gonna switch it up to front squats after I reach triple digits.

Recap goals -> Squat 100 Dead 120 Bench 80

Peace!

Day 3

2010-10-14T17:27:00.001+10:00

Yeah starting now I'm actually posting these on the right days.

Off day today, will check in at night to post my macros.

Peace!

PS mum got me KFC! i had my macros worked too man......ah well, what can you do.

Day 2

2010-10-14T01:02:00.000+10:00

So today wasn't that great a day. I was REALLY really dopey herp derp. Anyway.

Squats. 92.5x5, 92.5x2-85x3, 85x5.
Chinups. +15x5, +15x5, +15x2, +10x3.
Presses. 40x5, 40x4, 30x5.

287.5g + 275.8g + 102.9g = 3149 calories.
NB: it's carbs protein fat
Overate by alot today, but then again today was training day and also played tennis, so excused!

Diet and training lookin solid.

Peace!

PS. Quick measurements. Weight - 56kg.
Chest - 35"
Right arm relaxed - 11.25"
Right arm flexed - 12.75"
Left arm relaxed - 10.5"
Left arm flexed - 12.5"
Waist - 28.75"
Right thigh - 19"
Left thigh - 18.5"
Right calf - 13"
Left calf - 12.75"

Day 1

2010-10-13T02:05:00.000+10:00

As some of you may or may not know, I had a previous blog to this, where I expelled all my thoughts and secrets for a select few of you to read. I also used it as a organisational diary, so I don't miss out on important deadlines, and also to keep a log of my progress in the gym. Ever since a certain few events, I couldn't bring myself to post back on there, and of course everything else went out the window too (I'm really, really disorganisesd, I need an external force to help motivate me). So, I decided to pick my game up again, continue my workout log, except this time I'll keep the soppy stuff out of this; it's going to be purely about my journey to become a beast.

So sorry for the long-ass introduction, I've got a bit more to say before I kick-start this thing. Feel free to comment on this, give me some constructive criticism (although I probably won't take it well), give me motivation, anything. I write blogs for myself to read and to just get my thoughts out on paper, but I'd also appreciate anyone else's thoughts and opinions.

So, day 1 again. I'll take a few measurements when I can be bothered but for now I'll just post a log of my latest workout and my nutrition. Oh and in case you don't understand, it's weight x reps (x sets).

Monday's workout:
Squats 85x5x3
Bench presses 60x5, 62.5x4, 62.5x4
Deadlift 100x5
Dips +17.5x5x3

and the rest was just accessory work like abs and blah blah. Anyway yes, so I have lost a bit of strength from my 2 week break but it's okay, I'm slowly getting there, and I still have plenty of time to reach my goals of

squat 100x5x3
bench 70x5x3
deadlift 115x5

Anyway, my nutrition has been spot on so far, with my calculated maintenance calorie intake of 2500 calories. That's, 250g of carbs, 250g of protein, and 55g of fat. I started my FitDay calorie journal yesterday, and I'll post results

2545 calories @ 250.3g carbs, 210.6g protein, and 78.8g fat. Getting the protein in is alot harder than I thought (I have four scoops of whey on training days), and I got a fuckload of fat from eggs, milk and nuts wow. Anyway, today was slightly better with

2831 calories @ 282.3g carbs, 256.8g protein, 74.5g of fat. A bit better, although I actually had more carbs than that, substituted peanut butter with nutella today (did not end well...too sweet). Anyway, fat was slightly lower due to no eggs but instead cheated with some maccas which probably boosted it (with bad fats too). Ah well, at least I got my protein in for today (and only two scoops of whey and a scoop of casein that I'm about to have before bed). Eating big isn't as hard as I thought, or at least I overestimated how much I needed to eat. Anyway, 500cal above my maintenance should be enough for me to gain significant weight.

Gonna end this one here, my cursor went missing somewhere. Gonna figure out tomorrow how to structure my posts to make it easier to read and check out my stats. Not sure when or who I shall give the opportunity to read this, but for now it'll just be something good for me to keep to every day.

Sleep now (yes sleep is the one thing I've been sucking at lately). Peace.