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Thread: WaffleLog VeggieBox

  1. #1
    Join Date
    Mar 2013
    Location
    Tallahassee, FL
    Posts
    115

    Default WaffleLog VeggieBox

    • wichita falls texas march seminar date
    • woodmere new york april seminar date
    About me
    Male. 30 years old. Vegetarian. Rank novice. Puny, weak, and sick of it.

    Training history
    Not much. Running on and off since college. A couple aborted rounds of P90X. I spent the past 6 months or so doing sprint intervals and a self-designed full body weight machine circuit. I made some progress, but nothing amazing.

    Goals
    Get stronger. Put on 25 or 30 pounds of lean body mass. Look incredibly sexy.

    Beginning lifts
    Squat: 95lbs
    Press: 70lbs
    Deadlift: 135lbs
    Bench press: 95lbs
    Chins: 3x5

    Current personal records
    Squat: 205lbs 3x5
    Press: 95lbs 3x5
    Deadlift: 275lbs 1x5
    Bench Press: 132.5lbs 3x5
    Power Clean: 90lbs 5x3
    Chins: 8, 7, 7

    Nutrition
    For various reasons, I eat the same thing basically every day. (Updated after third weigh-in)

    Meal 1 - 7am
    3 scrambled eggs
    1 piece Ezekiel bread toast
    1 tbsp peanut butter
    16oz whole milk
    1 scoop whey

    5g BCAAs - 9am

    Meal 2 - 11am
    2oz cheese
    Walnuts, almonds, sunflower seeds, pumpkin seeds
    Broccoli, baby carrots, cherry tomatoes (all raw)
    16oz whole milk

    5g BCAAs - 1pm

    Meal 3 - 3pm
    1/2 can black beans
    1/2 can corn
    1/2 bell pepper
    3/4 cup brown rice
    16oz whole milk
    1 scoop whey

    5g BCAAs - 4pm

    Workout - 4:30pm or 5:30pm depending on the day

    Recovery - Immediately post workout
    2 scoops of 80% dextrose 20% whey blend from True Nutrition

    Dinner - About an hour after workout
    Smoothie with
    8oz whole milk
    1 scoop whey
    1 tbsp chia seeds
    5g creatine
    1 packet Emergen C Multi Vitamin +
    1/2 banana
    1/2 cup frozen blueberries
    1/2 cup frozen mixed fruit

    Totals:
    286 carbs
    235 protein (including BCAAs)
    129 fat
    3137 calories

    Beginning Stats
    I know y'all don't care about these but I'm keeping track of them for myself so deal with it.

    Height: 5'9"
    Weight: 146
    Body Fat: 16%

    Neck: 14"
    Shoulders: 43"
    Chest: 35.5"
    Waist at navel: 33"
    Waist at narrowest point: 31"
    Hips: 33"
    Right Biceps: 12.5"
    Left Biceps: 13" (weird, since I am waaaaaaay right handed)
    Right thigh: 21"
    Left thigh: 21"
    Right calf: 14"
    Left calf: 14"

    Current stats
    Weight: 152.2 (+5.8 since last, +6.2 since start)
    Body Fat: 18.1% (+1.2% since last, +2.1% since start)
    Neck: 14" (-0.5" since last, +0" since start)
    Shoulders: 43" (no change)
    Chest: 37" (+1" since last, +1" since start)
    Waist at navel: 33" (-1" since last, +0" since start)
    Waist at narrowest point: 32.5" (+0" since last, +1.5" since start)
    Hips: 34" (+0" since last, +1" total)
    Right biceps: 13" (+0.25" since last, +0.5" since start)
    Left biceps: 13" (no change)
    Right thigh: 22" (+0" since last, +1" since start)
    Left thigh: 22" (+0 since last, +1" since start)
    Right calf: 14" (no change)
    Left calf: 14" (-0.5" since last, +0" since start)
    Last edited by WaffleBox; 06-18-2013 at 08:53 AM.

  2. #2
    Join Date
    Mar 2013
    Location
    Tallahassee, FL
    Posts
    115

    Default

    Workout 1
    May 13, 2013 5:30pm

    Squat 105lbs 3x5
    I think I did much better job of getting the bar into low position than in my initial form check. I spread my grip a little wider, which resulted in a bit of wrist pain, but my wrists weren't as bent and the bar was lower. Squats felt good. Initially felt easy, but slowed down during the last set. 90 secs rest between sets.

    Press 75lbs 3x5
    I think my form was significantly better than during form check. Much better hip action. All three sets felt pretty heavy and were a little slow. 90 secs rest between sets.

    Deadlift 150lbs 1x5
    I bent my knees a little less than during form check, as I was advised to do. I also did a better job of setting the weight down without rounding my back, I think. I also generally slowed down.

    Nutrition
    Today was the first day I followed the nutrition plan outlined in my first post. It's about 1000 calories more than I've been eating each day for the past 6 months or so. Overall, it was surprisingly easy to get it all down. If I need to eat more for recovery or my weight gain goals, I think I should be able to handle it.

    I did, however, discover that I don't like the Chocolate Chip Cookie Dough flavor from True Nutrition very much. Will definitely order something different next month. The chocolate fudge flavor is quite delicious, though!
    Last edited by WaffleBox; 05-13-2013 at 04:23 PM.

  3. #3
    Join Date
    Mar 2013
    Location
    Vegas
    Posts
    438

    Default

    So if you started at kindergarten girl, where did I start? *sniffle*

    I took "before" measurements too, but forgot to put it in my log. I'll have to do that.

  4. #4
    Join Date
    Jan 2011
    Location
    Colorado Springs
    Posts
    4,169

    Default

    Making green thingy appear.

  5. #5
    Join Date
    Mar 2013
    Location
    Tallahassee, FL
    Posts
    115

    Default

    Workout 2
    May 15, 2013 5:30pm

    Squat 115lbs 3x5
    Form seemed decent, though I had some wrist pain. 90 secs rest between sets.

    Bench Press 100lbs 3x5
    Form seemed decent. 90 secs rest between sets.

    Deadlift 165lbs 1x5*
    I screwed up and accidentally only put on 155lbs for my 5 reps. I noticed afterwards, felt like a retard and a pussy, and decided to do a second set at the correct work weight of 165. Form seemed decent on both sets. Probably ~60 secs rest between the sets.

    Nutrition/Recovery
    Nutrition hasn't been a problem. I am on a very regimented eating schedule with alarms set on my phone and everything. I had almost no soreness after my first workout and no problem completing my work sets, so I guess recovery isn't an issue yet. Then again, I'm only lifting the equivalent of not much more than a full grocery bag, so I guess that is to be expected.

  6. #6
    Join Date
    May 2011
    Location
    Minneapolis, MN
    Posts
    251

    Default

    Welcome to the forum, I was looking at your initial entry and saw nothing on your height, hard to put things into context without that bit of information. Good Luck on your progress.

  7. #7
    Join Date
    Mar 2013
    Location
    Tallahassee, FL
    Posts
    115

    Default

    Quote Originally Posted by Sven View Post
    Welcome to the forum, I was looking at your initial entry and saw nothing on your height, hard to put things into context without that bit of information. Good Luck on your progress.
    Thanks for the welcome! I am 5'9". Oversight corrected in OP.

  8. #8
    Join Date
    Jan 2011
    Location
    Colorado Springs
    Posts
    4,169

    Default

    This place...

    decided to do a second set at the correct work weight of 165.
    That is the correct mindset. Good stuff. Nothing else matters.

  9. #9
    Join Date
    Mar 2013
    Location
    Vegas
    Posts
    438

    Default

    Quote Originally Posted by WaffleBox View Post
    Deadlift 165lbs 1x5*
    I screwed up and accidentally only put on 155lbs for my 5 reps. I noticed afterwards, felt like a retard and a pussy, and decided to do a second set at the correct work weight of 165. Form seemed decent on both sets. Probably ~60 secs rest between the sets.
    Barbell loading charts make life easy. Just make sure you get one that matches the weight of the collars you are using, if any.

  10. #10
    Join Date
    Mar 2013
    Location
    Tallahassee, FL
    Posts
    115

    Default

    starting strength coach development program
    It wasn't a matter of calculating incorrectly in this instance. I put on the 45s and 10s and got sidetracked on the way back to the weight tree and just forgot. Despite my brown hair, I'm a little blonde at times.

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