Collapse column Collapse column


 Stats -

Total Members: 308
Total Posts: 355
Total Topics: 81
Total Categories: 3
Total Boards: 13

 Users online -

1 Guest, 0 Users


Most Online Today: 2.
Most Online Ever: 43 (August 09, 2013, 07:04:54 AM)


Author Topic: Casey's Log  (Read 1583 times)

Tannz0rz

  • Member
  • *
  • Posts: 10
  • Reputation Power: 0
  • Tannz0rz has no influence.
    • View Profile
Casey's Log
« on: October 13, 2012, 07:05:00 PM »
All righty guys! I'll admit, I've been weak on my logging and this is just what I needed, so here I go!

General stats:
[list]
[*]Height - 5'5"
[*]Weight - 128lbs
[*]BF% - ~18
[/list]

Goals:
[list]
[*]Drop to 10-12% BF
[*]Gain as much lean muscle mass as possible
[/list]

Diet:
[list]
[*]Breakfast[list][*]English muffin[*]6 egg whites[/list]
[*]Lunch[list][*]Protein shake (post-workout)[/list]
[*]Dinner[list][*]2 grilled chicken breasts[/list]
[*]Supplements[list][*]EC stack (taken before each meal)[*]USPlabs BCAA (consumed throughout workout)[*]ON Gold Standard Whey Protein (previously mentioned)[/list]
[/list]

Workout - SS (AxBxCxx):
[list]
[*]A[list][*]3x5 Squat[*]3x5 Bench Press[*]3xFailure Chin-ups[/list]
[*]B[list][*]3x5 Squat[*]3x5 Press[*]1x5 Deadlift[/list]
[*]C[list][*]3x5 Squat[*]3x5 Bench Press[*]3xFailure Pull-ups[/list]
[/list]

Current lifting stats:
[list]
[*]Squat(3x5) - 125lbs
[*]Deadlift(1x5) - 165lbs
[*]OHP(1-2x5) - 65lbs
[*]Bench(1-2x5) - 105lbs
[/list]

Going to keep posting with my new lifting stats, since I really only started my routine in the past ~2 weeks. You'll see those low numbers go flying until I reach my stalling point!

Suggestions to spice up the routine are also appreciated!
« Last Edit: October 17, 2012, 01:06:02 PM by Tannz0rz »

Tannz0rz

  • Member
  • *
  • Posts: 10
  • Reputation Power: 0
  • Tannz0rz has no influence.
    • View Profile
Re: Casey's Log
« Reply #1 on: October 13, 2012, 07:11:27 PM »
I'll start my thread off by posting some goals within reach:

Squat 1-plate
Deadlift 2-plate
Bench 1-plate

Reaching those benchmarks will make me happy.

NuWave Fitness

  • CEO
  • Administrator
  • Jr. Member
  • *****
  • Posts: 84
  • Reputation Power: 1
  • NuWave Fitness has no influence.
  • Fitness Coach
    • View Profile
Re: Casey's Log
« Reply #2 on: October 13, 2012, 08:23:23 PM »
Good journal, is that your daily average meal or just for today? I only saw 1 carb source  :-[.

For some variety you can mix in front squats every other workout thats what I do and then I work the specific smaller muscle groups after the main workout or on an off day.

Keep going ! :)
-Coach Lloyd of NuWave Fitness
www.thenuwavefitness.com

Tannz0rz

  • Member
  • *
  • Posts: 10
  • Reputation Power: 0
  • Tannz0rz has no influence.
    • View Profile
Re: Casey's Log
« Reply #3 on: October 13, 2012, 09:08:20 PM »
It's my daily average meal. Generally on an EC stack cut it's encouraged to keep carb consumption minimal (<=10% DV.) It might not seem like enough but it meets my protein requirements so I'm satisfied.

Front squats sound like a good idea! I've always had an interest in them but never got around to giving them a shot. I'd imagine it helps encourage good squat form as well.

Thanks! Updates coming Monday.

NuWave Fitness

  • CEO
  • Administrator
  • Jr. Member
  • *****
  • Posts: 84
  • Reputation Power: 1
  • NuWave Fitness has no influence.
  • Fitness Coach
    • View Profile
Re: Casey's Log
« Reply #4 on: October 13, 2012, 10:42:09 PM »
Well from personal experience and research low carb diets are never that good. Sure when carbs are low the body goes to 'fat' for the next energy source but carbs are so important to energy product its our bodies main fuel and also important for glycogen production.

If you dont have enough carbs your muscles fibers can actually be broken down during exercise to meet energy demands. So you will lose some weight (if you are in a deficit) but also lose LBM(lean body mass) muscle along the way which is never what we want. We want fat loss and LBM to stay the same or increase!

Just my 2 cents but I wish you luck with your journey ;)
-Coach Lloyd of NuWave Fitness
www.thenuwavefitness.com

Tannz0rz

  • Member
  • *
  • Posts: 10
  • Reputation Power: 0
  • Tannz0rz has no influence.
    • View Profile
Re: Casey's Log
« Reply #5 on: October 15, 2012, 12:49:46 PM »
Just finished my workout. Bumped up my squat by 10lbs (yay, 1plate!) Bench press was stationary, but that's mainly because I just realized today I had a bad form going. My grip originally was too close which would lead to an imbalance/bad control of the weight itself, and I fixed it by adjusting my grip to a wider positioning. Probably going to bump it up by a solid 10lbs next time. My chin-ups have gotten to 15 average, going to have to get myself a weight vest.

Quads sure seem to gain mass rather quickly! I like seeing my squat/DL soar like it's nothing.

Tannz0rz

  • Member
  • *
  • Posts: 10
  • Reputation Power: 0
  • Tannz0rz has no influence.
    • View Profile
Re: Casey's Log
« Reply #6 on: October 17, 2012, 01:05:36 PM »
Just going to keep incrementing by squat and deadlift by 10lbs each, it seems to be working so far. Squat up to 145lbs and deadlift up to 175lbs. Bumped OHP up to 70lbs also (which to be honest are more difficult than they appear.)

NuWave Fitness

  • CEO
  • Administrator
  • Jr. Member
  • *****
  • Posts: 84
  • Reputation Power: 1
  • NuWave Fitness has no influence.
  • Fitness Coach
    • View Profile
Re: Casey's Log
« Reply #7 on: October 17, 2012, 03:53:46 PM »
Good job so far man,

As far as increasing squat maybe go by 5lbs as you'll stall on that pretty fast, same with OHP.

Deadlift is pretty good to go with a 10lb increase if you are doing it 1x a week.

Nice job on your OHP numbers it is indeed hard!
-Coach Lloyd of NuWave Fitness
www.thenuwavefitness.com

Tannz0rz

  • Member
  • *
  • Posts: 10
  • Reputation Power: 0
  • Tannz0rz has no influence.
    • View Profile
Re: Casey's Log
« Reply #8 on: October 19, 2012, 01:36:00 PM »
Thanks for the tips Coach Lloyd! Sticking with what you said:
Squat 150lbs
Bench 110lbs

I can feel the squats getting more intense as you've said, the stall hits kind of fast I suppose. Hopefully I'll reach that point within the typical 1-2 months.

NuWave Fitness

  • CEO
  • Administrator
  • Jr. Member
  • *****
  • Posts: 84
  • Reputation Power: 1
  • NuWave Fitness has no influence.
  • Fitness Coach
    • View Profile
Re: Casey's Log
« Reply #9 on: October 19, 2012, 06:34:40 PM »
Yeah man stalls happen fast on those exercises especially military press. Just keep doing your best to progressively increase by 5lbs every workout and if it gets too intense than try 2.5lbs maybe increase :). Progressive overload is what we want to produce change if we stay at the same weights for too long our body will adapt and muscle growth will stall :)
-Coach Lloyd of NuWave Fitness
www.thenuwavefitness.com

Tannz0rz

  • Member
  • *
  • Posts: 10
  • Reputation Power: 0
  • Tannz0rz has no influence.
    • View Profile
Re: Casey's Log
« Reply #10 on: October 24, 2012, 11:47:41 PM »
Squats stationary to fix a slight form issue. OHP up to 75 and DL up to 180. Probably going to shoot for larger increments come next week!

NuWave Fitness

  • CEO
  • Administrator
  • Jr. Member
  • *****
  • Posts: 84
  • Reputation Power: 1
  • NuWave Fitness has no influence.
  • Fitness Coach
    • View Profile
Re: Casey's Log
« Reply #11 on: October 25, 2012, 02:09:59 PM »
Nice job on the progression man, how is your calorie intake coming along?
-Coach Lloyd of NuWave Fitness
www.thenuwavefitness.com

Tannz0rz

  • Member
  • *
  • Posts: 10
  • Reputation Power: 0
  • Tannz0rz has no influence.
    • View Profile
Re: Casey's Log
« Reply #12 on: November 26, 2012, 04:54:10 PM »
Whoa, forgot about this! I found a nice SS logbook online that I began to use instead which can be found [url=http://spreadsheets.google.com/ccc?key=pllSQp6ZHNaAqFFppDIu_JA&hl=en]here[/url]. Just need to log into your Google account and create a copy for yourself!
« Last Edit: November 26, 2012, 05:05:26 PM by Tannz0rz »

NuWave Fitness

  • CEO
  • Administrator
  • Jr. Member
  • *****
  • Posts: 84
  • Reputation Power: 1
  • NuWave Fitness has no influence.
  • Fitness Coach
    • View Profile
Re: Casey's Log
« Reply #13 on: November 28, 2012, 06:09:52 PM »
pretty good SS log ive used it before to help calculate a good starting weight!
-Coach Lloyd of NuWave Fitness
www.thenuwavefitness.com

shagydeep

  • Jr. Member
  • **
  • Posts: 53
  • Reputation Power: 0
  • shagydeep has no influence.
    • View Profile
    • Charak Pharma
Re: Casey's Log
« Reply #14 on: March 07, 2013, 02:40:51 AM »
Hello Tannz0rz,
you are doing great i would like to suggest you don't give only pressure on squat...

 

 News and NewsLetter -

SMF - Just Installed!

 Personal Menu -

Hi, Guest
avatar


 Login and Logout -

 
 

 Top Posters -

NuWave Fitness
Messages: 84
shagydeep
Messages: 53
hipfit
Messages: 46
craig.caudell
Messages: 17
lrlady66
Messages: 14