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SirCrocodile
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« on: November 18, 2010, 07:05:24 AM » |
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Made a new progress diary.  I'm Thomas, 16 years old, about 6'-6'1" tall, and I weigh about 69 kilo's (about 150 pounds). I'm from the Netherlands. As cardio I do thaiboxing 3 times a week, and MMA once a week. I don't compete in matches, and I probably never will. I eat about 3000 calories a day, but I often eat a few hundred calories more. Doesn't seem to have a big impact. My nutrition is generally okay (whole-wheat bread, semi-skimmed milk, quark). Sometimes eggs, herring, salmon, etc. etc. Definitely enough protein every day. I started working out about a year ago in September, but it was not anything serious - I started with Scooby's teen workout, without doing pullups. Wasn't too consistent with it, until I decided to continue in January. Then when it became May I switched to the intermediate workout. Joined a gym at that time too. Then I switched in October to Hollis's workout, after realizing that was a much better choice than a split scheme. This is Hollis's workout: Squat 2x a week/Deadlift 1x a week Bench Press Barbell Row Military Press Chinups Tricep dips Cable Crunches I also set some goals for the end of the year, although they seem a little unrealistic now that I look back on them. Squat (don't even know how I'm going to do this yet - Zercher/Front squat/Belt squat - no powerrack) - 3x8x80 Deadlift 3x5x80 - I actually think that I could make this. I felt like I had quite good form last time I did deads. 60 kg now, but I'm positive I can already do 70 kg for reps. Bench Press 3x10x70 - Not too sure about this one. 45 kg now, going up to 47,5 kg next workout. I dunno, seems quite steep, but I'm gonna try. BOR 3x10x45 - Always did dumbbell row so I am bad at form on this one. 35 kg now Military Press - 3x12x40 - 32,5 kg now Dips 3x10x10 - 3x8x6,25 kg now. Dips seems to have shot up immensely. I am beginning to wonder if I am using bad form. Chins 3x10x5 - to a total volume of 21 now. I never seem to be able to break past the 21 barrier. Might be because of the BORs earlier in the workout. Cable Crunch 3x10x40 - not that serious about this one. 3x12x30 now. |
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SirCrocodile
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« Reply #1 on: November 18, 2010, 07:16:32 AM » |
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Workout of yesterday:
Deadlift: 3x8x60 - form seemed good
BP: 12, 11 (bar fell down, nothing happened), 10x45 Learning good form on this one.
BOR: 3x12x35 (actually meant to use 32,5 kg here)
Military: 2x8x35, 1x8x32,5 (realized the bar was 2,5 kg too heavy, when 32,5 kg was already quite heavy for me. Not funny)
Chins: 3x7 Hoping to be able to do something like 8, 7, 7 next workout
Dips: 3x8x6,25
Cable Crunch: 3x12x30
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Dille
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« Reply #2 on: November 18, 2010, 07:46:04 AM » |
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Heya almost the same routine as me but I'm doing 5x5. Keep it going!
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Age: 19 | Height: 180,3cm | Weight: 93kg Goal/Current: Deadlift= 215kg's/200kg's= http://www.youtube.com/watch?v=_66Pv-3TvAUSquat= 200kg's/135kg's Bench press= 120kg's/107,5kg's Overhead press= 80kg's/72,5kg's Run a marathon this summer |
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SirCrocodile
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« Reply #3 on: November 19, 2010, 11:28:49 AM » |
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Heya almost the same routine as me but I'm doing 5x5. Keep it going!
How's that working out for you? Wouldn't a workout like that take a bit too long, as 5x5 routines usually have a lot of rest in between sets? Didn't workout today - funeral of my granddad, came back at something like 20:10, then I would have to get dressed up in like 10 minutes and setting goals, making 20:20, then cycle to gym in 5 min. Doubt I could have done a good workout that way. I DID do 1 set of 9x30kg on military press at home! But I don't have a chinup bar here, or a powerrack for the bench press, so meh. |
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Dille
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« Reply #4 on: November 19, 2010, 12:22:31 PM » |
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It's working fine, in two months I can see little differences in my arms and the shoulder area and of course in my back.
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Age: 19 | Height: 180,3cm | Weight: 93kg Goal/Current: Deadlift= 215kg's/200kg's= http://www.youtube.com/watch?v=_66Pv-3TvAUSquat= 200kg's/135kg's Bench press= 120kg's/107,5kg's Overhead press= 80kg's/72,5kg's Run a marathon this summer |
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SirCrocodile
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« Reply #5 on: November 21, 2010, 04:56:50 AM » |
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Zercher Squat: 8, 5, 5x50 (was hard to keep balance)
BP: 12, 10, 8x47,5
BOR: 3x12x40 (bent back on first 2 sets, then went to view from the side)
Military Press: 9, 8, 8x32,5
Chins: 7, 7, 5x1,25
Dips:3x8x7,5
Cable Crunch:3x10x32,5
Fairly ordinary workout. Don't like the military press, and squats. On my second set of BP, a dude went to help me with his finger tips on the 5th rep. He did say my last rep was totally me.
Gonna aim for 3x9x50 on BP next workout.
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SirCrocodile
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« Reply #6 on: November 23, 2010, 10:02:23 AM » |
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Whoops, also did thaiboxing on Saturday, and Monday. I was thinking about whether to go or not today, but I decided that I don't like kicking with an injured ankle, so I didn't go today. Makes me feel bad, but meh. Was also very tired, so got some extra sleep.
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SirCrocodile
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« Reply #7 on: November 23, 2010, 10:05:34 AM » |
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Found a gym that's quite closeby, that looks like it should have a squat rack. I'm really hoping I can workout here without problems.
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SirCrocodile
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« Reply #8 on: November 24, 2010, 01:13:11 PM » |
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Really bad workout.  Deadlift: 3x8x62,5 - Still not totally sure about my form. Trouble keeping my shoulders looked. I can keep my lower back straight. Actually wanted to do 65 kg, but made a mistake. BP: 9,9,6.5-7.5x50kg BOR: 12, 10, 11 - Damn I hate this exercise. Again, trouble with my upper back. If plates were big enough, I could do them as shown on StrongLifts, but alas. Military: 9, 9, 8x32,5kg - Felt my lower back a little bit too much for my liking. Should perfect form more. Should keep grip wider Chins: 7, 7, 5.5x1,25 - Smith machine was occupied, and I'm worse at doing these in the chinup machine, it does something to my forearms that I don't like. I feel that I would have been able to make the 6th rep in the Smith machine. Dips: 3x8x8,75kg - only exercise that I felt went okay. Cable Crunches: 1x10x35, 2x10x30 - Saw that Scooby had made a video on it: at first I thought you should keep your back straight, but Scooby disputes that. |
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SirCrocodile
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« Reply #9 on: November 26, 2010, 12:47:05 PM » |
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Had an extremely bad workout.
Squat: NA
BP: 9, 8, 8 (not sure, could have been 7 too)
Dumbbell Row: 10, 10, 9x26kg (gonna move to a gym where they have heavier dumbbells, so I can continue dumbbell rowing. Much prefer that above barbell rowing, as form is just too hard for me)
Military: 9, 9, 6(wtf)x32,5
Chins: 7, 7, 6(Well I guess this is a high-light)x1.25kg - Improved form so that I wasn't only using biceps. Feel if I had set my goal to 7, I could have made it.
Dips: 1x7x8,75, For second set I tried 1 rep, but was too hard, then I tried x7.5, was too hard too, then I did 2x12 bodyweight dips. Was really funny how easy they felt, but I felt a real burn in my triceps, but I prefer "heavy-weight" burns.
Cable Crunch: 3x10x30 (really don't get this exercise)
Anyway.
Something's not going right here. I feel that I really, really try, but I just can't crank out another rep on most exercises. Maybe it is because I don't squat. Who knows. I have a bit of an irregular sleeping pattern, maybe that's it. Sleept 3 hours during midday yesterday, then 5 1/2 hours during the night.
Maybe I should go back to being more strict with my nutrition. Today I had:
Morning:
3 roasted wholewheat bread: 240 kcal, 12 gr protein
3 slices of special kind of ham: 81 kcal, 10 gr protein, tad high in sat. fats
2 glasses of milk: 180 kcal, 14 gr protein
36 gr protein, 501 kcal
Lunch
4 wholewheat bread: 16 gr protein, 320 kcal
2 slices of special kind of ham: 6 gr protein, 54 kcal
2x marmelade for on bread: 0 gr protein, 80 kcal
22 gr protein, 454 kcal
Lunch 2:
4 wholewheat bread: 16 gr protein, 320 kcal
2 slices of special kind of ham: 6 gr protein, 54 kcal
2x marmelade for on bread: 0 gr protein, 80 kcal
22 gr protein, 454 kcal
Fries, + chickenburger. Don't do this that often, but my ham got soaked with the marmelade, and it was just icky.
Guess about 600 kcal? And 10 gr of protein.
Pre-Dinner:
3 roasted wholewheat bread: 240 kcal, 12 gr protein
3 slices of special kind of ham: 81 kcal, 10 gr protein, tad high in sat. fats
2 glasses of milk: 180 kcal, 14 gr protein
36 gr protein, 501 kcal
Dinner:
I always assume it's about a 800-900 kcal meal. I try to drink a lot of milk at dinner. I believe I drank three glasses of milk.
3 milk: 270 kcal. 21 gr protein.
Spaghetti
Schnitzel
Spaghetti meat.
Guess in total about 40 gr protein.
Spread out over the day
Quark 500 gram (270 kcal, 50 gr)
2 apples (100 kcal)
Total: 194 gram protein, 3200 kcal.
My diet is a bit high in saturated fat and low in unsaturated fat. I could try eating some flax seeds, we have them. Maybe I can find something better to eat for lunch at school than marmelade.
Anyway, gonna sleep real long tonight.
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Nicky
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« Reply #10 on: November 26, 2010, 01:30:00 PM » |
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Oh a full body workout routine  /follows Good luck mate! EDIT : For the squats, Zerkers are really tough ( much more than regulars) so I'd suggest you to use the incline bench as rack ( works for me). |
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« Last Edit: November 26, 2010, 01:41:51 PM by Nickyz »
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"4:5 The long journey towards perfection begins with a single Sq’waht." My progress diary |
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SirCrocodile
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« Reply #11 on: November 27, 2010, 08:37:15 AM » |
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DAYUUUUUUUUUUUM!  Great, absolutely great Thaiboxing and MMA-training today! Combinations were fast and hard, low kicks were great, bobbing and weaving was great. In MMA we went for a more stand-up style today, which suits me a heck of a lot more. I actually got a new technique quite easily. |
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SirCrocodile
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« Reply #12 on: November 27, 2010, 08:39:37 AM » |
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Oh a full body workout routine /follows Good luck mate! EDIT : For the squats, Zerkers are really tough ( much more than regulars) so I'd suggest you to use the incline bench as rack ( works for me). Thanks mate, but I'm gonna switch gyms soon, to one that does have a powerrack. Just to give an indication of how hard my current gym sucks - they don't even have an incline bench. The only bench they have is positioned against a wall, so I can't stand behind it. Besides, the true Zercher squatters first deadlift the bar on their thighs, and then put their arms under it. Manliness galore! |
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Nicky
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« Reply #13 on: November 27, 2010, 08:47:45 AM » |
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You don't need to tell me, I'm a zercher squatter as well And I agree, if your gym hasn't even a freaking incline bench then get the heck out of there. |
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"4:5 The long journey towards perfection begins with a single Sq’waht." My progress diary |
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SirCrocodile
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« Reply #14 on: November 27, 2010, 08:55:30 AM » |
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You don't need to tell me, I'm a zercher squatter as well And I agree, if your gym hasn't even a freaking incline bench then get the heck out of there. Will do tomorrow! |
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