mohiz's Total Transformation Log
I'm going to start this log so that hopefully I will get some advice. I will appreciate all comments regarding my routine and diet, but not insults. I've already kept a private log for a long time, so I have already been able to make some observations on my own. So I hope someone will find this interesting.
A year ago I weighed over 113 kg, now I weigh 80.6. I dipped down as far as 68 kg, but right now I'm on a pig bulk. I've already totally transformed my looks, but this is just the beginning of what I want to achieve. My main goal as of now is to pack on as much muscle as I can. I'm going to achieve this by pushing my training weights as heavy as possible. I don't mind about having visible abs, but I don't want to become sloppy fat either.
My current routine (Jason Blaha a.k.a. Ice Cream Fitness novice 5x5):
Row (heavy) 5x5
Power Shrugs 3x8
Lying Tricep Extensions 3x8
Good Mornings 2x10
Kneeling Cable Crunches 3x10-20
Row (light, 90% of heavy) 5x5
Close Grip Bench Press 3x8
Kneeling Cable Crunches 3x10-20
Progression method: When successful, increase weight each time by 2.5 or 1.25 kg depending on exercise. If can't complete required reps for a given weight for 2 sessions in a row, deload by 10%-15% on that exercise and start over. Also when failing on a set, reduce the weight by the same amount for the remaining sets.
Squats - 155 kg x 5 x 5 - very hard
Bench - 82.5 kg x 5 x 5 - very hard
Row - 117.5 kg x 5 x 5 - kind of easy for some reason
!NOTE! I'm not particularly strict about my row form, I use momentum.
Shrugs - 142.5 kg x 8 x 3 - finally starting to get the technique down, felt good
Triceps - 38.75 kg x 8 x 3 - easy-ish, because I've just deloaded it
Chins - BW x 8, 8, 7 - The last set was hard, I didn't go for the 8th rep, because I know I wouldn't've gotten it. I'm just gonna try and maintain these numbers as my bodyweight goes up.
Good Mornings - 102.5 kg x 10 x 2 - ok
Abs - 120 kg x 19, 19, 18 - hard, I'm gonna try all 19s next time
Overall a nice session, I'm really glad my back is 110%. of course it always takes a long time since I use 5 min rest periods between sets of the main lifts and 3 mins for the accessories. I don't mind it though since it's obviously giving me the results in return.
Should I increase my diet from 4000 kcal to 4200? At first I gained even too fast, but now it seems I've suddenly hit a ceiling weight for a few weeks, and my strength gains seem to be dwindling, too. My ratios are about 600 g of carbs, 75 g fat and 185 g protein, as per Ice Cream Fitness recommendations (.4-.5 g fat / lbs, 1 g protein / lbs, rest carbs). I have a high metabolism, I know, but I like to eat, so I'm not complaining ;) I realize now that the only reason I used to be fat was because I wasn't doing any training.
Diet...initial gains are mostly water increase due to increased carb/sodium whatever intake. I would bump it and analyze after another 2 weeks.
It's also a very carb heavy diet. You could eat a few more grams of protein if you get tired of slogging down all them carbs.
Squat - 157.5 kg x 5 x 5 - very hard, keep toes forward next time
DL - 142.5 kg x 5 - finally getting the form down, back felt great!
Press - 55 kg x 5 x 5 - doable
Rows (light) - 105 kg x 5 x 5 - easy
CGBP - 71.25 kg x 8, 8, 7 - very hard, barely even got the seventh rep... keep weight same for next time
Curls - 40 kg x 8 x 3 - very hard, cheated a lot... I'm still gonna push for an increase
Abs - 120 kg x 20 x 3 - ok, do 130 kg next time
!NOTE! The cable machine I'm using for the ab crunches is probably geared so that the actual weight is half of what it says, so 60kg.
Increased diet to 4200 kcal. Seemed to make a positive difference already, and did not increase bloat. BendtheBar, you're right, I'm getting kinda sick with the amount of carbs I'm having, lol. Protein is now at about 200 grams.
Squats - 160 kg x 5 x 5 - Challenging but ok! :) It was a good idea to keep toes forward and gaze more upwards. Focus on the descent!
!NOTE! They are probably a bit high, but I'm going to allow myself the benefit of the doubt when I'm really pushing for the progression.
Bench - 83.75 kg x 5 x 5 - Very hard. Damn near failed the very last rep, but I decided to rape it up no matter what. Will increase still.
Rows - 120 kg x 5 x 5 - Fun.
Shrugs - 145 kg x 8 x 3 - Ok. Form was a little off due to having to do it in a different rack than usual.
Triceps - 40 kg x 8 x 3 - Easy, but no joke.
Chins - BW x 8, 8, 7 - Ok.
Good Mornings - 105 kg x 10 x 2 - Hard. Does it matter if the lower back doesn't remain in absolute extension as long as it doesn't round?
Abs - 130 kg x 10, 10, 10 - Ok.
It seems that the increased diet is helping recovery a little. My back still feels great, even though the squat, dl and rows are getting pretty heavy. This is a good sign.
Notes: The dates are represented as d.m.yyyy for my personal convenience. Sorry. Also, to convert a kilogram weight to imperial units easily, just multiply it by two and then add a tenth of that same number to it, i.e. 130 * 2 = 260 and then 260 + 26 = 286. Thus 130 kg is about 286 lbs (actually a little more, but close enough).
Squat - 162.5 kg x 5 x 5 - Very hard. Almost failed the very last rep, but I wasn't gonna fail for the sake of one rep, no matter what!
DL - 145 kg x 5 - Absolute epicness, felt great!
Press - 56.25 kg x 5 x 5 - Challenging.
Rows (light) - 107.5 kg x 5 x 5 - Easy, to the point of being almost kind of boring. Lower back hurt slightly on the left side.. Nothing to worry about, but need to figure out the form.
CGBP - 71.25 kg x 8, 8, 8 - Very hard, the last rep took like 5 seconds. Should I just deload now, because I'm almost certainly gonna fail next time? On the other hand, that's what I always think...
Curls - 41.25 kg x 8, 8, 7 - Very hard, lots of cheating. Keep weight same.
Abs - 130 kg x 11 x 3 - Ok.
Really proud of myself for the deadlift. I finally found the perfect form, it feels magnificient. I've also made it 7.5 kgs past my previous stalling point on the squat. That's a good result. I've got nothing to prove to myself anymore. On Monday I'll just go out there and do my best, and if I fail, that's ok. Next time I deload I'll have better form and a bigger diet than last time, so I'll get further.
Great lift man! Love the updates
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