starting strength and milk

bigstar

itsallaboutheL wrote: »

how do u have a belly at 5'9 and 70k!!!!

im not saying its huge but i was 62kg in feb and now im 70kg some of it was gonna be fat. you might be able to carry it if your a big bloke, but even a slight belly does not look good on a skinny bloke. plus some people (my family) have started to comment ("haha your getting fat") :eek::mad::(

bigstar

eroo wrote: »

What's your diet like bigstar? Could you give us a typical day's food intake?

yeah sure, something like this.

m1 1/2 cup porridge/muesli and 400ml whole milk + yoghurt + OJ
m1 eggs + toast + fruit+ 400ml milk
m3 100g pasta+ chicken/fish fillet/ tuna
m4 dinner- spag bol/lasagne/ciken curry/meat,potatoes,veg
m5 tuna+ cheese sandwhich + 400ml milk+ fruit+ yoghurt
m6 peanut butter +toast +milk

looks kinda crap tbh. i need more snacks, i generally have some fruit throughout the day. seems to be working though.

cardio,shoot me

bigstar wrote: »

m1
m1
m3
m4
m5
m6

All the proteins gone to ur head XD, and that diet doesnt look to bad to be honest, better than mine

bigstar

cardio,shoot me wrote: »

All the proteins gone to ur head XD, and that diet doesnt look to bad to be honest, better than mine

hah, i should be in bed now not typing out my daily diet. its not too bad i suppose but i should be eating more instead of just sandwiches and yoghurt and that fish and chicken is usually processed stuff. i need to get some nuts in there too, ill have nightmares of mr t throwing almonds at me.

cardio,shoot me

i wish someone would throw free almonds at me , them things are pricey.

bigstar

Saturday 6/6/09

Squats
20kg 1x10
40kg 1x5
60kg 1x5
70kg 1x5
80kg 1x5
90kg 1x5
102.5kg 1x3
80kg 1x8

Bench
20kg 1x10
30kg 1x5
37.5kg 1x5
45kg 1x5
52.5kg 1x5
62.5kg 1x5
45kg 1x8

BB Row
20kg 1x10
30kg 1x5
35kg 1x5
40kg 1x5
45kg 1x5
52.5kg 1x5
40kg 1x8

Dips
BW +10kg 1x6
BW +10kg 1x7
BW +10kg 1x9

Alternate curls
12kg 3x10

Tricep Rope Pulldowns
14kg 1x10
20kg 3x8

fairly ok, squats were hard enough everything else was alright.

for the triple on the bench the weight was heavier on the left side dont know what that was about, its something to be aware of.

on the dieting im just going to eat and go for 75kg, fcuk the belly. i feel weaker since ive started back and thats no good. weight this week is 69.4kg

bigstar

9/6/09

Squat
20kg 1x8
50kg 1x5
65kg 1x5
75kg 1x5
90kg 1x5
102.5 1x5

Bench
18kg 1x8
30kg 1x5
37.5kg 1x5
45kg 1x5
55kg 1x5
63kg 1x5

Row
20kg 1x8
25kg 1x5
32.5kg 1x5
40kg 1x5
45kg 1x5
52.5kg 1x5

Ab Pulldowns
20kg 1x10
27kg 1x10
41kg 3x10

Side Bends
20kg 3x10 (10 each side)

Lat Pulldown
11 3x10

Leg Press
40kg 1x10
90kg 1x10
140kg 3x10

not much to say really, squats are kinda tough but everything else is going through the motions tbh. hopefully the squats start to come along soon.

the things im enjoying most is the assistance stuff. ab pulldowns are going well. lats pulldowns the same and i think they helping the pullups too.

tried the leg press today, a bit meh tbh just sitting there pushing away.

bigstar

Thursday 11/6/09

Squat
40kg 1x8
50kg 1x5
65kg 1x5
80kg 2x5

OH Press
20kg 1x8
25kg 1x5
30kg 1x5
35kg 1x5
42.5kg 1x5

Deadlift
40kg 1x8
60kg 1x8
75kg 1x5
95kg 1x5
110kg 1x5

Ab pulldown
20kg 1x10
27kg 1x10
41kg 3x12

Side Bends
20kg 3x10 each side

Pullups
BW 3x6, 1x5

RDL
40kg 1x10

Good Morning
40kg 2x10

What a session. in work from 9 till 7, got sunburned to bits, got into the gym at 9 got out at 10:15. was finished with the deadlifting within a half hour. i felt like an animal rushing from one thing to the next.

press was hard enough, but ill go for 45 next week.

deadlift was hard but i was fast enough so i think it went well.

abs are brilliant i didnt think i had a hope of getting 3x12 but there you go, was actually easy too. these are great after deadlifting, my back was really stiff and these sorted that out grand. side bends were good really quick too.

pullups were tough, last reps in the last 2 sets were struggling to get there. ill go for the same next week and then add weight maybe.

ha good mornings were awful, good mornings in name only. intended on doing RDL's but my grip was barely taking the 40 so i decided to do GM instead. just felt crap, bar rolling onto my neck, form was ****e, didnt feel it in my hams at all.

good session though, got almost everything i wanted but in half the time, great. need to stuff my face now.

bigstar

Saturday 13/6/09

Squat
40kg 1x8
50kg 1x5
65kg 1x5
75kg 1x5
90kg 1x5
105kg 1x3
75kg 1x8

Bench
20kg 1x8
32.5kg 1x5
40kg 1x5
47.5kg 1x5
55kg 1x5
65kg 1x3
47.5kg 1x8

Row
20kg 1x8
27.5kg 1x5
35kg 1x5
40kg 1x5
47.5kg 1x5
55kg 1x3
40kg 1x8

Dips
+10kg 3x8

Alternate Curls
14kg 3x8

Rope Pushdown
20kg 3x10

went well today, squats were a little tough, form was off for the triple.

bench was great, still easy and rows are too easy tbh.

dips were good, a while ago 3x12 for bodyweight was hard, if i can get to that with 10kg ill be happy.

bigstar

Tuesday 16/6/09

Squat
40kg 1x8
50kg 1x5
65kg 1x5
80kg 1x5
92.5kg 1x5
105kg 1x5

Row
20kg 1x8
35kg 1x5
40kg 1x5
45kg 1x5
50kg 1x5
55kg 1x5

Bench
20kg 1x8
32.5kg 1x5
40kg 1x5
47.5kg 1x5
55kg 1x5
65kg 1x5

Lat Pulldown
10 1x10
13 1x10

Ab Pulldown
20kg 1x10
39kg 1x10
48kg 1x6

was in a bit of a rush. got through the main lifts easy enough, squats werent too bad.

rushed the assistance stuff.

need to eat more, not been eating enough.

bigstar

Thursday 18/6/09

Squat
40kg 1x8
50kg 1x5
65kg 1x5
80kg 2x5

OH Press
20kg 1x8
25kg 1x5
30kg 1x5
35kg 1x5
45kg 1x5

Deadlift
40kg 1x8
60kg 1x5
80kg 1x5
95kg 1x5
112.5kg 1x5

Ab Pulldown
20kg 1x10
27kg 1x10
43.3kg 2x10, 1x11

Side Bends
25kg 3x10

Pullups
1x6
1x10

another rushed session, might have gone higher on the pullups but i left it at that and went for a shower.

liking the ab stuff, pulldowns keep getting stronger and side bends are really quite easy.

press was hard so was deadlift but i think both can get better. if i can get 50kg for 5 reps on the press ill be laughing.

food wise ive not been eating nearly enough, being a student makes it easy to get all your food in regularly. working has been crap for my diet but great for my wallet

weight is 69.7kg

and i missed saturdays workout, went to sligo for the weekend.

bigstar

monday 22/6/09

Squats
40kg 1x8
55kg 1x5
65kg 1x5
80kg 1x5
95kg 1x5
107.5kg 1x5

Bench
18kg 1x8
33kg 1x5
38kg 1x5
48kg 1x5
58kg 1x5
68kg 1x5

Row
20kg 1x8
30kg 1x5
35kg 1x5
40kg 1x5
45kg 1x5
57.5kg 1x5

Ab Pulldowns
20kg 1x10
27kg 1x10
46kg 3x8

Pullups
1x12 (ithink)

squats are getting hard, i hope i get 115kg. i hope my bench gets a pr too or i suck.

rushing again. not good.

bigstar

Friday 3/7/09

Squat
40kg 1 x8
60kg 1x5
75kg 1x5
85kg 2x5

Press
20kg 1x8
30kg 1x5
35kg 1x5
40kg 1x5
47.5kg 1x3
40kg 1x5

Deadlift
60kg 1x5
80kg 1x5
100kg 1x5
115kg 1x5

Ab Pulldowns
25kg 1x10
32kg 1x10
46kg 1x10
46kg 1x5

Lat Pulldowns
6 1x10
10 1x10
13 2x10

Leg Curls
35kg 1x10

not bad tbh. havent been to the gym as much as id like recently, so thats a decent workout.

press was always going to be tough hopefully ill get 5 next week.

deads were tough, my back was feeling dodgy for the last two reps.

i have been to the gym since i last logged but nothing much really. ive been really busy working and wrecked most days so its been hard to get to the gym. m off next week though so i should be able to train and eat properly. id say my weights down too eating has been crap.

bigstar

Sunday 5/7/09

Squats
40kg 1x8
60kg 1x5
70kg 1x5
85kg 1x5
95kg 1x5
112.5kg 1x3
85kg 1x8

Bench
20kg 1x8
30kg 1x5
40kg 1x5
50kg 1x5
60kg 1x5
72.5kg 1x3 (spotter touched last one, even though i was saying "Leave it leave it" which sounded something like "ughereriarboiuyejrb" in fairness)
72.5kg 1x1
50kg 1x8

Row
20kg 1x8
30kg 1x5
40kg 1x5
47.5kg 1x5
52.5kg 1x5
60kg 1x3
47.5kg 1x8

Dips
+10kg 3x8

Hammer Strength Curls
10kg 3x10 each side

good day got all my lifts and close to pr's so happy enough. 2nd rep on squats was a bit ropey, lost concentration, knees came in, my back felt a bit dodgy but the third rep was actually easier.

bench was good there was another rep or two in there.

row was good too theres a good bit more in that.

happy with dips there were more in the last set but i left it at that.

should have done triceps too but i though bench and dips were enough. gonna do tri's and bi's at least once a week in future, calves too.

bigstar

Tuesday 7/7/09

Squat
20kg 1x10 front squat
40kg 1x8
55kg 1x5
70kg 1x5
85kg 1x5
95kg 1x5
112.5kg 1x5 PR

Bench
20kg 1x8
35kg 1x5
45kg 1x5
55kg 1x5
65kg 1x5
72.5kg 1x5

Row
20kg 1x8
32.5kg 1x5
40kg 1x5
47.5kg 1x5
52.5kg 1x5
60kg 1x5

Ab Pulldowns
20kg 1x10
30kg 1x10
46kg 2x10, 1x5

Lat pulldowns
48kg 1x10
61kg 2x10

Side Bends
35kg 1x10 each side

well thats pr's in squat for reps and equalling pr in bench, so im pretty much where i was 2 months ago but a little lighter (68.5kg), not great tbh.

squats were very very hard. for the 5th rep i thought my abs were going to blow up, i was at parallel for what seemed like ages and then my quads switched on, cool feeling.

bench was hard enough but theres more there.

row wasnt hard really.

was rushing a bit after that. so i did 1 heavyish set of side bends which were a bit mad found it hard to grip the DB. ab pulldowns were good, still improving. lats were on a different cable machine so i dont know how they were progress wise but they were heavy enough.

ill be going for 115kg x3 on saturday, dunno about that tbh, but itll be the heaviest ive had on my back which is something to look forward.

going on holiday next weekend so next week im gonna go for 1rm and test myself a bit.

cardio,shoot me

sick squats my friend, i love your bw to weight lifted ratio, you should really think of competing :P

bigstar

cardio,shoot me wrote: »

sick squats my friend, i love your bw to weight lifted ratio, you should really think of competing :P

thanks. i am thinking about it actually, im starting to like this lifting lark. ive had febraury on my mind for a while now. what about you, you thinking of competing.

i saw your press got to 47 for 3x5 fair play its one of the toughest lifts i find.

cardio,shoot me

im thinking about it, its been in my head for ages to get a lifting record

itsallaboutheL

cardio,shoot me wrote: »

im thinking about it, its been in my head for ages to get a lifting record

you're such a PR whore!!

cardio,shoot me

to be honest thats a compliment :P

kevpants

cardio,shoot me wrote: »

sick squats my friend, i love your bw to weight lifted ratio, you should really think of competing :P

+1

Really impressive man. Keep it up!

kevpants

bigstar wrote: »

thursday

Squat
20kg x2x5
30kg x5
45kg x3
60kg x2
75kg x3x5


found the squats hard enough today. i wasnt sure if i could do 75kg tbh, but i managed it and ill try 80kg on saturday, but i think it will be a massive struggle.

Relative to your bodyweight this is SERIOUS progress. Finding it tough to do the above numbers less than 5 months ago and increasing them by 60 or 70% like you have is great.

bigstar

kevpants wrote: »

Relative to your bodyweight this is SERIOUS progress. Finding it tough to do the above numbers less than 5 months ago and increasing them by 60 or 70% like you have is great.

thanks its been going well so far, i just have to keep eating enough and working at it.

bigstar

Thursday 9/7/09

Squats
20kg 1x10 Front Squat
40kg 1x10 Front Squat
60kg 1x5 Front Squat
60kg 1x5 Back Squat
75kg 1x5
85kg 2x5

Press
20kg 1x8
30kg 1x5
35kg 1x5
40kg 1x5
47.5kg 1x5

Deadlift
40kg 1x8
60kg 1x5
80kg 1x5
100kg 1x5
117.5kg 1x5

Ab Pulldown
25kg 1x10
32kg 1x10
46kg 3x10

Side Bends
27.5kg 3x10 each side

Pullups
4x6

Back Ext.
+10kg 2x10

Pullups
+5kg 1x6 and 3 neg reps

happy with the press and deads. deads were fast enough.

really happy with pullups 4x6 was handy and then with 5kg it wasnt too hard either.

abs are getting stronger each week which is good.

bigstar

Monday 3/8/09

Db Bench
10kg 1x10
15kg 1x8
18kg 3x10

Incline Bench
20kg 1x10
40kg 3x10

Pec Dec
4 3x10

Lying external rotation
2kg 1x10
4kg 3x10

Seated Db Press
12kg 3x12

Upright row
20kg 3x10

Seated Lateral raise
6kg 3x10

Dips
3x10 narrrow grip

Tri Ext machine
4 3x10

Ab Pulldowns
43 2x10,1x12

been back in the gym since last week but didnt log. hols were good but was dying to get into the gym. doing a hypertrophy thing for a month just to change it around, following a push pull legs split, today was push.

nothing really special everything was ok. i need to work on my rotator cuff more my left shoulder gets sore and theres a noticeable difference in the range of motion between my left and right doing the external rotations. still feeling my way through which exercises and how many to do do per body part, i think 3 is a bit much on the bigger muscle groups, its like 90 reps for my chest. ill carry on ignorantly for a while anyway.

bigstar

Wednesday 5/8/09

Front squat
20kg 1x10
40kg 1x10
60kg 3x10

Step Ups
10kg 1x10
25kg 1x10
30kg 3x12 each leg

GM
20kg 1x10
40kg 3x10

SLDL
50kg 3x10

Smith Standing Calf Raises
20kg 1x10
60kg 1x10, 1x12
50kg 1x12

Seated Calf Raise
30kg 2x15
15kg 1x10

i like leg day but this wasnt too taxing tbh. front squats were tough, but i think its more to do with getting used to them than the weight.

step ups were fairly easy, done really quick up to about knee height, my top leg was parallel to the floor.

still feeling through the GM's, messing about with how straight my legs are, they were straighter than last week and a little harder at the same weight.

SLDL: i dont know if these are RDL's or SLDL's tbh. again legs were straighter and i felt it a bit more in the hams, but the back was fairly after too.

calfs were meh, i forgot i wanted to go higher with the reps and 60kg was too much, i was zapped after that and seated just killed even more.

last week i did back squats, leg press and lunges which was much better i think, cant be arsed with extensions and curls probably should do them though, well see.

bigstar

Saturday 8/8/09

some cleans and snatches to warm up; up to 40kg

Deadilfts
60kg 1x10
80kg 1x8
100kg 1x6,1x7

Bent over row
50kg 3x10

WG Pullups
BW +5kg 4x4, 3 neg reps

Neutral Grip Pullups
BW 1x7

Straight Arm Pulldown
plate 6 2x10

Alternate curls
10kg 1x10
15kg 1x10, 1x7, 1x5
10kg 1x5

Preacher Curls
Ez curl bar +10kg 1x8,1x9,1x10

Db Shrugs
10kg 1x10
20kg 3x12

Reverse Curls
15kg 1x15

havent done deads in awhile, felt good to do a few, not too heavy.

pullups were good, last one maybe a little dodgy but im happy enough with the added weight.

should have done some lat pulldowns too not enough back work in there for me, too many curls tbh.

curls were a bit odd my right arm went first on the alternate curls. they were really pumped after the preachers too. hopefully the guns improve, my arms feel really weak.

shrugs were easy enough.

bigstar

Tuesday 11/8/09

Bench
20kg 1x10
35kg 1x10
55kg 3x10

Incline Db Bench
10kg 1x10
14kg 1x10
20kg 2x8,1x5

Db Fly
10kg 1x10
16kg 2x8

Press
15kg 1x10
30kg 3x10

Upright row
20kg 1x10
22.5kg 3x10

Close Grip BP
20kg 1x10
30kg 1x10
40kg 3x10

Tri Pushdown
20kg 3x10

happy enough with the benching 55 was hard and a bit sloppy but ill take it.

inclines were way too heavy, i did flat db bench last week with 18kg and i thought it was incline. i was wrong. dont like flys, wont be doing again.

30kg on the military press is decent. upright rows, another exercise im not loving.

close grip was good too, very heavy though. my grip is about 8" wide.
pushdowns were non eventful.

getting sick of this typr of training tbh, i said a month so thats another week then back to lower rep stuff. leg day tomorrow though i like that.

chillywilly

can i ask you have noticed a notable difference in your size since you started training? ie are you getting alot bigger?:P

bigstar

chillywilly wrote: »

can i ask you have noticed a notable difference in your size since you started training? ie are you getting alot bigger?:P

yeah im defintely a bit bigger, but not as much as i thought after putting on a stone. most of my clothes are getting/have gotten too small. for me the biggest measure will be my legs, if i can put some decent mass on them ill take that as success. that will be in another stones time hopefully.