WhiteGorilla's Training Log

[WhiteGorilla]

So this is my 3rd time I've tried committing to a strength training routine. I've tried stronglifts 5X5 and it was effective while doing it but I can never be consistent with working out. I don't enjoy it at all but this time I want to achieve my goal more than ever. My ultimate goal is to be at least 250lbs and under 8% BF. Right now I'm at 178lbs and 6'3" estimated 10% BF. My body type is definitely ectomorph and narrow shoulders. My plan is to develop a base of strength before I do the bulk and cut phases. And by base of strength I mean squatting 400, deadlifting 500 and benching 250. Right now I can't lift jack shit with my upper body, but I play one sport or another every day and I guess that's why my lower body is so much stronger.

I can't squat right now because I keep pulling or straining glute and hammy muscles every time I try it with just 135lbs even. I used to squat 275lbs no pain but I can never get my injuries properly healed.
Here's my past couple workouts:

2/1/13

Bench Press
115X8
115X8
115X8

Seated Rows
140X8
140X8
140X10
working weight was easy so did more reps on last set

Deadlift
135X5
185X5
235X5

Reverse Flys
7.5lbsX3X10
I don't know how else to do these other than on the cable machine while standing. I'm doing them because my shoulders are so lacking in strength that I feel they need more work. I switch off these with lateral raises every workout

Bicep Curls
What does the EZ bar weigh in lbs? I added 20lbs to it and did 3X12. I figured why not since all my exercises are still low in weight and I'm not struggling too bad with progressing.


2/3/13

Overhead Press
75X8
80X8
80X8
I had to use every last tiny bit of strength to get that last rep on set 3. Somehow it slowly went up to lockout, felt so good. Improved confidence for rest of workout.

Chinups
bwX8
bwX8
bwX8
Had to cheat on last two reps. I'll keep doing bodyweight reps until I can do 3X10 pullups instead of chinups.

Lateral Raises
10lb dumbbells 3X?
I can't remember what the reps were. I'll go for 3X12 next time.

Tricep Extension (cables)
40lbsX3X8
Isolation works with newbie gains so this crap will be gone after a few weeks.

I want to try to keep my nutrition posted here too. I'll keep track of calories and macros every day if possible.

[slowjoe]

Welcome and good luck with your training.

A word to the wise: life gets tough around certain multiples of body weight: it's reasonably easy to get to:
BP: 1xBW
Deadlift: 2 x BW
Squat: 1.75 x BW

The actual point where it gets tough depends on age, bodyshape and genetics, so exceptions like Kirk Karwoski squatted 400 first time in a proper gym. That's probably not you. What I mean to say is "get strong as hell without weight fat % gain" sounds like a road to disappointment. Controlling body fat means that strength gains will be erratic. Not only that, but lifting is a confidence game: missing a rep on any of squat, deadlift or benchpress can be viewed as a mental injury. In my experience, misses have put my training back by more than a month.

If you allow body fat to be a free variable until it hits 17-20%, your training time and training experience will be much more rewarding.

[WhiteGorilla]

You're right, my goals should be higher since I'll be at a much heavier weight. But I wasn't talking about going through the whole process without gaining fat. I don't give a crap if I get fat as hell while gaining muscle, but my end goal is 8% BF. I plan on going through an intense fat loss phase where I focus on that more than strength training, but that will be after I've gained the amount of muscle I want.

[WhiteGorilla]

My workout today couldn't include deadlifts because I have to drive 5hrs tonight and I had a bad experience with that after heavy deadlifting.

2/7/13
Bench Press
125X6
125X6
125X6
125X10
doing 4 sets of 6 with same weight now but went all out on last set.

Seated Row
160X6
160X6
160X6
160X8
easy, really hot girl doing tricep extension next to me; actually motivated me haha

Tricep extension
40lbsX10
40lbsX9
40lbsX9
go for all 10s next time

Lateral Raises
15lb dumbbellsX3X8

I'll figure out nutrition later

[WhiteGorilla]

Nutrition for 2/7/13

Piece of chicken -around 150 calories
Orange - 100 calories??
half of a mass gaining shake- 250 calories of nachos and fountain drink
Taco Bell - Chicken Burrito with bag- 700 calories
Protein Shake- 300 calories
2 hot dogs with buns- 640 calories
10 chicken nuggets- 400 calores
Wendy's chicken sandwich- 380 calories
Big ass rice krispies treat- 250 calories
Total=3190 calories, about 150g protein, need more

[WhiteGorilla]

2/11/13, Monday
Overhead Press
85X6
85X6
85X6
85X6
Difficulty: high

Wide grip Pull-ups
4X6
No added weight, difficulty: medium

Deadlift
135X5
160X5
210X3
235X5
Difficulty: easy. Last set was only working set. Should I do three sets of deadlifts instead of 1 since I'm not doing squats?

Reverse Flys
15lb dumbbellsX3X8

[WhiteGorilla]

Thursday, 2/14/13
5min run for warmup

Deadlift
135X5
185X5
225X3
245X5, mixed grip
These were easy, felt like an animal today haha.

Bench Press
65X10
95X5
115X1
130X4X6
Last reps were slow.

Seated Row
160X7
160X7
160X7
160X7

Total workout time was 30 minutes.

I've been getting a little over 3000 calories a day but my weight is low 180s still

[WhiteGorilla]

Saturday, 2/16/13
5 min run to warmup

Overhead press
45X10, 65X5, 75X3
95X6
95X6
95X6
95X6
This was pretty easy. I decided to make a 10lb jump from 85lbs. Just felt strong today and also for ease of plate management.

Wide-grip Pull-ups
+5lbsX6
+5lbsX6
+5lbsX6
+5lbsX6
Just used a dumbbell

Lateral Raises
15lbsX9
15lbsX10
15lbsX9
15lbsX9

I need to find a lower body excersise that doesn't hurt whatever muscle it is that's strained. Maybe lunges...I'll try next workout.

[WhiteGorilla]

Monday, 2/18/13
warmup jog

Deadlift
135X5
185X5
225X1
255X5
I felt tired and shitty this workout, probably from not enough food. The bar went up though, my hands were slipping with mixed grip. I was sweating a lot.

Bench Press
95X5, 115X3
135X6
135X6
135X6
135X6
These were slow but relatively easy

Seated Rows
120X7, 140X5
160X8
160X8
160X8
160X8
I can only increase this by 20lbs so I'm increasing reps right now. Some of these reps required cheating so I'll repeat the weight and reps

I've been eating til I'm stuffed every day every meal but still struggling to get 3000 calories. My stomach is really small after breaking my jaw and only drinking my nutrition for 3 months. It just healed when I started this log, so I'm slowly increasing my stomach size. I even get blazed before some meals to get the calories, which obviously works, but I need to stop this because it's expensive.

If you're wondering why the reps are different from 3X5 it's because I havn't stalled yet, and the second I do, I'm switching that exercise over to 3X5, but for now if I can lift that days reps for more reps and sets then I will because if I did 3X5 up til now then I wouldn't have stressed my muscles and CNS enough .

[WhiteGorilla]

Thursday, 2/21/13

Overhead Press
105X3X5 PR
I made another 10lb jump. I switched to 3 sets of 5 now

Wide-grip Pullups
+10lbs 3X5
I used a dumbbell between my feet

Tricep Extension on cables
50lbsX3X8
I messed around with some more chinups in between these sets