huSTLer

A+ Squat: 210 lbs Press: 100 lbs Deadlift: 235 lbs Bench: 125 lbs Row: 145 lbs +10 Strength A- I finished the challenge weighing 179.5 lbs. SO CLOSE! +4.5 Constitution Overall, a very successful challenge.

At the weigh-in this morning I hit 179.5 lbs My skinfold measurements were: Abdomen - 15 mm Chest - 9 mm Thigh - 18 mm 12.17% body fat 157.7 lbs lean mass 21.8 lbs fat These numbers look reasonable compared to two weeks ago. I haven't been following my diet very well since July 4, when I threw my brother a bachelor party. I've been going out almost every night this week, which means dinner has been compromised. I've tried to find alternative ways to get the calories in, but I guess I'm falling a bit short as I would have expected to exceed 180 by now. I'll weigh in again on Monday, so I have three days to put on an extra 0.5 lbs.

SL Workout A: Still going strong Barbell Squat:45 lb x 5 reps (+36 pts)45 lb x 5 reps (+36 pts)135 lb x 3 reps (+53 pts)165 lb x 2 reps (+54 pts)205 lb x 5 reps (+105 pts)205 lb x 5 reps (+105 pts)205 lb x 5 reps (+105 pts)205 lb x 5 reps (+105 pts)205 lb x 5 reps (+105 pts)Barbell Bench Press:45 lb x 5 reps (+36 pts)45 lb x 5 reps (+36 pts)75 lb x 3 reps (+36 pts)105 lb x 2 reps (+37 pts)125 lb x 5 reps (+63 pts)125 lb x 5 reps (+63 pts)125 lb x 5 reps (+63 pts)125 lb x 5 reps (+63 pts)125 lb x 5 reps (+63 pts)Pendlay Row:145 lb x 5 reps (+53 pts)145 lb x 5 reps (+53 pts)145 lb x 5 reps (+53 pts)145 lb x 5 reps (+53 pts)145 lb x 5 reps (+53 pts) Things are getting heavy as heck. Linear progression is bound to slow down I guess.

Just wanted to give a quick update. It was my brother's bachelor party from July 4 - July 7. My diet went to crap - beer, pizza, just terrible stuff - but I got my workouts in. My brother and I went to the gym on Saturday morning. (He's doing StrongLifts too.) After a night of drinking, I felt like vomiting on more than one occasion during my workout. I got it all in without plateuing, including a 120 pound bench press. Last night, I did Workout B and completed a set of 225 lb deadlifts. However, my shoulder press could not have been worse. Not one set did I finish all 5 reps - 4,4,3,2,1. I'm going to do like Jamie Fox and blame it on the alcohol. So, I've successfully improved my lifts to where I wanted them to be by the end of the challenge. Now I just have to make sure my weight gets to where I want it. I didn't check it last Friday, but I'll check it tomorrow morning to see where I am. I should be pretty close to 180.

SL Workout B: Barbell Squat:45 lb x 5 reps (+36 pts)45 lb x 5 reps (+36 pts)105 lb x 3 reps (+43 pts)145 lb x 2 reps (+47 pts)190 lb x 5 reps (+95 pts)190 lb x 5 reps (+95 pts)190 lb x 5 reps (+95 pts)190 lb x 5 reps (+95 pts)190 lb x 5 reps (+95 pts)Standing Barbell Shoulder Press (OHP):45 lb x 5 reps (+49 pts)45 lb x 5 reps (+49 pts)65 lb x 3 reps (+45 pts)85 lb x 2 reps (+44 pts)100 lb x 5 reps (+71 pts)100 lb x 5 reps (+71 pts)100 lb x 5 reps (+71 pts)100 lb x 5 reps (+71 pts)100 lb x 5 reps (+71 pts)Barbell Deadlift:135 lb x 5 reps (+66 pts)185 lb x 3 reps (+74 pts)225 lb x 3 reps (+97 pts) I forgot my chalk today, and the trainers were all in a meeting, so I couldn't borrow any from one of them. I think I'll get it next time as long as I bring my chalk. I still have two more chances to hit 1x5 @ 225 before the challenge is up. Interestingly, squats don't seem nearly as heavy as deadlifts. I must really have a weak back or super-strong legs. There's this machine next to the squat rack at my gym that I've seen people use. It's not a smith machine, but you can do squats in it or calf raises. It looks kind of like this.These guys load up the machine with 45 lb plates (like 3 or 4 on each side) and go at it. The thing is, their legs are tiny and these guys aren't in the best shape. Just for giggles, I decided to test it out. I loaded it up with 2 plates per side. EASY. 3 plates per side. STILL EASY. At 4 plates per side it was still pretty easy - easier than my 190 lb barbell squat - but I could actually feel weight. Now, I just feel sorry for these guys that think they're getting a workout. Oh yeah, I SMASHED 190 lbs on the squat and 100 lbs on the press! HULK!

Thanks! This week will be exciting as I attempt to reach my goals on multiple lifts. I'll be trying to squat 190 for 5x5 on Wednesday, and I'll be trying to deadlift 225 and OHP 100 (again) as well. On Friday, I'll get to try to go for 120 on the bench press. SL Workout A: Barbell Squat:45 lb x 5 reps (+36 pts)45 lb x 5 reps (+36 pts)95 lb x 3 reps (+40 pts)135 lb x 2 reps (+44 pts)185 lb x 5 reps (+92 pts)185 lb x 5 reps (+92 pts)185 lb x 5 reps (+92 pts)185 lb x 5 reps (+92 pts)185 lb x 5 reps (+92 pts)Barbell Bench Press:45 lb x 5 reps (+36 pts)45 lb x 5 reps (+36 pts)65 lb x 3 reps (+33 pts)95 lb x 2 reps (+35 pts)115 lb x 5 reps (+59 pts)115 lb x 5 reps (+59 pts)115 lb x 5 reps (+59 pts)115 lb x 5 reps (+59 pts)115 lb x 5 reps (+59 pts)Pendlay Row:135 lb x 5 reps (+49 pts)135 lb x 5 reps (+49 pts)135 lb x 5 reps (+49 pts)135 lb x 5 reps (+49 pts)135 lb x 5 reps (+49 pts)

SL Workout B: Barbell Squat:45 lb x 5 reps (+36 pts)45 lb x 5 reps (+36 pts)115 lb x 3 reps (+46 pts)155 lb x 2 reps (+51 pts)180 lb x 5 reps (+89 pts)180 lb x 5 reps (+89 pts)180 lb x 5 reps (+89 pts)180 lb x 5 reps (+89 pts)180 lb x 5 reps (+89 pts)Standing Barbell Shoulder Press (OHP):45 lb x 5 reps (+49 pts)45 lb x 5 reps (+49 pts)65 lb x 3 reps (+45 pts)85 lb x 2 reps (+44 pts)100 lb x 5 reps (+71 pts)100 lb x 5 reps (+71 pts)100 lb x 5 reps (+71 pts)100 lb x 5 reps (+71 pts)100 lb x 4 reps (+65 pts)So close!Barbell Deadlift:135 lb x 5 reps (+66 pts)175 lb x 3 reps (+69 pts)215 lb x 5 reps (+113 pts)You could hear me sigh the F-word when I missed my last rep on the OHP. I was really upset, but I'll hit it next time.

Weighed in this morning at 178 lbs JP-3 skinfold test: Abdomen - 15 mm Chest - 8 mm Thigh - 18 mm 11.87% body fat 156.9 lbs lean mass 21.1 lbs fat I'm kicking this challenges ass! Just need 2 more pounds in 2 weeks. I actually lost fat according to my measurements, so they're almost definitely inaccurate, but the measurements are remaining consistent. I think I'll try and find a Bod Pod nearby and schedule an appointment when I reach a weight I want to start cutting from. Probably another 10-15 pounds. I have been getting a ton of compliments on how good I look though. Not sure if its the extra weight or the fact that I've been sun bathing 4 or 5 times this summer. Maybe both.

SL Workout A: (Did this yesterday, but never got around to posting it) Barbell Squat:45 lb x 5 reps (+36 pts)45 lb x 5 reps (+36 pts)95 lb x 3 reps (+40 pts)135 lb x 2 reps (+44 pts)175 lb x 5 reps (+86 pts)175 lb x 5 reps (+86 pts)175 lb x 5 reps (+86 pts)175 lb x 5 reps (+86 pts)175 lb x 5 reps (+86 pts)Barbell Bench Press:45 lb x 5 reps (+36 pts)45 lb x 5 reps (+36 pts)65 lb x 3 reps (+33 pts)85 lb x 2 reps (+32 pts)110 lb x 5 reps (+57 pts)110 lb x 5 reps (+57 pts)110 lb x 5 reps (+57 pts)110 lb x 5 reps (+57 pts)110 lb x 5 reps (+57 pts)Pendlay Row:115 lb x 5 reps (+43 pts)130 lb x 5 reps (+47 pts)130 lb x 5 reps (+47 pts)130 lb x 5 reps (+47 pts)130 lb x 5 reps (+47 pts)130 lb x 5 reps (+47 pts)Things are getting heavy

SL Workout B: Barbell Squat:45 lb x 5 reps (+36 pts)45 lb x 5 reps (+36 pts)95 lb x 3 reps (+40 pts)115 lb x 2 reps (+39 pts)170 lb x 5 reps (+83 pts)170 lb x 5 reps (+83 pts)170 lb x 5 reps (+83 pts)170 lb x 5 reps (+83 pts)170 lb x 5 reps (+83 pts)Standing Barbell Shoulder Press (OHP):45 lb x 5 reps (+49 pts)45 lb x 5 reps (+49 pts)60 lb x 3 reps (+44 pts)75 lb x 2 reps (+41 pts)95 lb x 5 reps (+69 pts)95 lb x 5 reps (+69 pts)95 lb x 5 reps (+69 pts)95 lb x 5 reps (+69 pts)95 lb x 5 reps (+69 pts)Barbell Deadlift:135 lb x 5 reps (+66 pts)185 lb x 3 reps (+74 pts)215 lb x 4 reps (+103 pts) I bought some chalk, but I forgot to bring it. Definitely would have been useful for the deadlift, as I'm almost certain my grip is what held me back.

SL Workout A: Barbell Squat:45 lb x 5 reps (+36 pts)45 lb x 5 reps (+36 pts)95 lb x 3 reps (+40 pts)135 lb x 2 reps (+44 pts)165 lb x 5 reps (+80 pts)165 lb x 5 reps (+80 pts)165 lb x 5 reps (+80 pts)165 lb x 5 reps (+80 pts)165 lb x 5 reps (+80 pts)Barbell Bench Press:45 lb x 5 reps (+36 pts)45 lb x 5 reps (+36 pts)65 lb x 3 reps (+33 pts)85 lb x 2 reps (+32 pts)105 lb x 5 reps (+55 pts)105 lb x 5 reps (+55 pts)105 lb x 5 reps (+55 pts)105 lb x 5 reps (+55 pts)105 lb x 5 reps (+55 pts)Bent Over Barbell Row:125 lb x 5 reps (+34 pts)125 lb x 5 reps (+34 pts)125 lb x 5 reps (+34 pts)125 lb x 5 reps (+34 pts)125 lb x 5 reps (+34 pts) I've been having trouble keeping my shoulders pinned back on the bench press. I feel like this will become crucial now that the weight is actually starting to get somewhat heavy. I've been focusing on it for the last 4 or 5 workouts, assuming it would improve, but after 2 or 3 reps my shoulder blades still fall of the bench. Any tips?

Friday morning weigh-in: 176.5 lbs JP3 skin-fold test: Abdomen - 16 mm Chest - 8 mm Thigh - 18 mm 12.17% body fat 155 pounds lean mass 21.5 pounds fat This is great! 3 pounds in 3 weeks and the same bf% measurement. It's probably not 100% accurate, but it's the best I got. I need 3.5 more pounds in 3.5 weeks to reach my goal weight. Up to 2 pounds can be fat and I'll stay under 13% body fat.

SL Workout B: Barbell Squat:45 lb x 5 reps (+36 pts)45 lb x 5 reps (+36 pts)95 lb x 3 reps (+40 pts)135 lb x 2 reps (+44 pts)160 lb x 5 reps (+78 pts)160 lb x 5 reps (+78 pts)160 lb x 5 reps (+78 pts)160 lb x 5 reps (+78 pts)160 lb x 5 reps (+78 pts)Standing Barbell Shoulder Press (OHP):45 lb x 5 reps (+49 pts)45 lb x 5 reps (+49 pts)60 lb x 3 reps (+44 pts)75 lb x 2 reps (+41 pts)95 lb x 5 reps (+69 pts)95 lb x 5 reps (+69 pts)95 lb x 5 reps (+69 pts)95 lb x 4 reps (+63 pts)95 lb x 4 reps (+63 pts)Try again next time!Barbell Deadlift:135 lb x 5 reps (+66 pts)155 lb x 3 reps (+60 pts)175 lb x 2 reps (+58 pts)205 lb x 5 reps (+105 pts) Failed my last two sets of the press. It was really a bummer because after the second set I was feeling really good. I didn't sleep well last night, though, so that might be partially to blame. Overall, I'm feeling much better than when I previously stalled at 80, so I'm sure I'll kill it next time. Somebody at the gym called me "lil bro." Pretty disheartening for someone trying to pack on weight. I did weigh myself this morning, and the scale said 176 though. So that's progress. My official weigh-in is on Friday and I'd be happy to stay above 176. I've added 2 oz of pasta and 48 grams (3 tablespoons) of peanut butter to my diet, which is approximately another 500 calories. So far, it looks to be doing the trick. As far as chalk, one of the trainers at the gym graciously let me borrow his chalk bag today and told me chalk is chalk, just buy what's least expensive. But thanks, Choronodon, for looking out for me.

SL Workout A:Barbell Squat:45 lb x 5 reps (+36 pts)45 lb x 5 reps (+36 pts)75 lb x 3 reps (+35 pts)115 lb x 2 reps (+39 pts)155 lb x 5 reps (+75 pts)155 lb x 5 reps (+75 pts)155 lb x 5 reps (+75 pts)155 lb x 5 reps (+75 pts)155 lb x 5 reps (+75 pts)Barbell Bench Press:45 lb x 5 reps (+36 pts)45 lb x 5 reps (+36 pts)65 lb x 3 reps (+33 pts)85 lb x 2 reps (+32 pts)100 lb x 5 reps (+53 pts)100 lb x 5 reps (+53 pts)100 lb x 5 reps (+53 pts)100 lb x 5 reps (+53 pts)100 lb x 5 reps (+53 pts)Bent Over Barbell Row:120 lb x 5 reps (+33 pts)120 lb x 5 reps (+33 pts)120 lb x 5 reps (+33 pts)120 lb x 5 reps (+33 pts)120 lb x 5 reps (+33 pts) Everything went well except the bar started slipping in my left hand during my third work set. I need to buy some chalk. Any suggestions?

SL Workout B: Barbell Squat: 45 lb x 5 reps (+36 pts)45 lb x 5 reps (+36 pts)80 lb x 3 reps (+36 pts)115 lb x 2 reps (+39 pts)150 lb x 5 reps (+73 pts)150 lb x 5 reps (+73 pts)150 lb x 5 reps (+73 pts)150 lb x 5 reps (+73 pts)150 lb x 5 reps (+73 pts)Standing Barbell Shoulder Press (OHP): 45 lb x 5 reps (+49 pts)45 lb x 5 reps (+49 pts)60 lb x 3 reps (+44 pts)75 lb x 2 reps (+41 pts)90 lb x 5 reps (+67 pts)90 lb x 5 reps (+67 pts)90 lb x 5 reps (+67 pts)90 lb x 5 reps (+67 pts)90 lb x 5 reps (+67 pts)Barbell Deadlift: 135 lb x 5 reps (+66 pts)160 lb x 3 reps (+62 pts)195 lb x 5 reps (+99 pts)Barely squeezed out the last rep on the last set of my shoulder presses. The first set was pretty bad too, but I think my warm up sets tired me out a bit. I'm going to start taking a 2 minute rest before my first set after my warm up sets.Everything else felt fine. My deadlift felt really easy, especially after watching some guy pull 3 plates with perfect form for 8 reps. I didn't talk to him, just gave him a big thumbs up. Here's to another week of StrongLifts in the books without stalling! I'm making PRs all over the place!

Vegetarian. Not for health reasons, as good meat from healthy animals is one of the best sources of nutrients, but for ethical reasons. I've actually tried to convince myself to eat meat a couple times in the last year, writing out health benefits and stuff, but I can't bring myself to do it. It was weird.

I weighed just 172.5 lbs this morning. The good news is, my 3 point BF caliper test says my body fat fell to 11.5%, so I've only lost fat. The bad news is, I haven't gained any muscle. I may be a bit dehydrated, because I weighed 174 still yesterday, but regardless, I'm going to up my caloric intake by 500 calories per day to about 3500 calories. At that rate, I should gain a pound per week. I'm thinking of adding a few tablespoons of peanut or almond butter to my shake, and buying some nuts to snack on. Right now, protein is the only macro I track, and I'm getting 175 grams per day. Nuts would up my protein intake slightly, and increase fat intake. Maybe I'll skip the nuts and just have more milk on workout days when I could use the carbs instead of fats for quick energy. I'm definitely open for suggestions.

SL Workout A:Barbell Squat:45 lb x 5 reps (+36 pts)45 lb x 5 reps (+36 pts)75 lb x 3 reps (+35 pts)105 lb x 2 reps (+36 pts)145 lb x 5 reps (+70 pts)145 lb x 5 reps (+70 pts)145 lb x 5 reps (+70 pts)145 lb x 5 reps (+70 pts)145 lb x 5 reps (+70 pts)Barbell Bench Press:45 lb x 5 reps (+36 pts)45 lb x 5 reps (+36 pts)60 lb x 4 reps (+37 pts)75 lb x 2 reps (+30 pts)95 lb x 5 reps (+51 pts)95 lb x 5 reps (+51 pts)95 lb x 5 reps (+51 pts)95 lb x 5 reps (+51 pts)95 lb x 5 reps (+51 pts)Bent Over Barbell Row:115 lb x 5 reps (+32 pts)115 lb x 5 reps (+32 pts)115 lb x 5 reps (+32 pts)115 lb x 5 reps (+32 pts)115 lb x 5 reps (+32 pts) Felt the bench press getting a little heavy on my fifth work set. Only resting 60 seconds between sets, so I might up that soon.

Nice weight gain, Steve! How many calories, would you say, you averaged per day last week?

It's pretty incredible how bad my diet was before I started paying attention to what I ate. It was like 70% carbs and 20% fat. I guess I was too poor to get fat, just scrawny.

Is that just an excel formula you're using to come up with a weight projection?

Indy was amazing! So much more interesting and exciting than I expected. I ate terribly, and drank more than my usual amount. Totally worth it though. I saw myself naked in the mirror at my friend's place, and determined either my bathroom has really nice lighting, or there's a dramatic difference between how I look when I'm slightly hungover and how I look normally. It was unpleasant. I weighed myself this morning at 174.5, so I guess I got enough calories this weekend to tip the scale up another half pound. SL Workout A: (Copied from Fitocracy Deadlifts are getting pretty heavy. I felt my form start to break, and my back hunch over while lowering, and was able to correct it before pulling the weights back up again. Shoulder presses felt surprisingly easy. I rested 4 minutes between sets, but, again, felt like I could have gotten by with less. I think I'll continue to rest 4 minutes though because it really only adds about 8 minutes to my workout, which I can deal with. It'll also make the adjustment to longer rests between squat sets easier I think. Instead of one big jump, I'll gradually increase my gym time. Barbell Squat:45 lb x 5 reps (+36 pts)45 lb x 5 reps (+36 pts)75 lb x 3 reps (+35 pts)105 lb x 2 reps (+36 pts)140 lb x 5 reps (+68 pts)140 lb x 5 reps (+68 pts)140 lb x 5 reps (+68 pts)140 lb x 5 reps (+68 pts)140 lb x 5 reps (+68 pts)Standing Barbell Shoulder Press (OHP):45 lb x 5 reps (+49 pts)45 lb x 5 reps (+49 pts)60 lb x 3 reps (+44 pts)75 lb x 2 reps (+41 pts)85 lb x 5 reps (+64 pts)85 lb x 5 reps (+64 pts)85 lb x 5 reps (+64 pts)85 lb x 5 reps (+64 pts)85 lb x 5 reps (+64 pts)Barbell Deadlift:135 lb x 5 reps (+66 pts)155 lb x 3 reps (+60 pts)185 lb x 5 reps (+92 pts)

alevy

I weighed just 174 this morning. I think I'm going to have to up my calories to 3500 per day. Maybe I'll start adding some oats or almond butter to my shakes. This weekend I'm going to Indianapolis to visit friends. I probably won't be able to reach my caloric goals. If I do, it will be from alcohol consumption. We'll see what the scale says next week. SL Workout A: (Copied from Fitocracy) Barbell Squat:45 lb x 5 reps (+36 pts)45 lb x 5 reps (+36 pts)75 lb x 3 reps (+35 pts)105 lb x 2 reps (+36 pts)135 lb x 5 reps (+66 pts)135 lb x 5 reps (+66 pts)135 lb x 5 reps (+66 pts)135 lb x 5 reps (+66 pts)135 lb x 5 reps (+66 pts)Barbell Bench Press:45 lb x 5 reps (+36 pts)45 lb x 5 reps (+36 pts)65 lb x 5 reps (+42 pts)80 lb x 2 reps (+31 pts)90 lb x 5 reps (+50 pts)90 lb x 5 reps (+50 pts)90 lb x 5 reps (+50 pts)90 lb x 5 reps (+50 pts)90 lb x 5 reps (+50 pts)Bent Over Barbell Row:95 lb x 3 reps (+22 pts)110 lb x 5 reps (+31 pts)110 lb x 5 reps (+31 pts)110 lb x 5 reps (+31 pts)110 lb x 5 reps (+31 pts)110 lb x 5 reps (+31 pts)

Sounds like the diet is going well. You're such a nerd getting excited over egg protein!