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I skipped out on the last challenge, after failing to update my previous challenge. I did complete the half-marathon I challenged myself to for Feb-Apr, but I didn't keep up with the rest of my challenges. After getting Steve's email reminder for this challenge, I decided to do this challenge with my most recent fitness goals.

After running the half-marathon, I had lost a significant amount of weight. I weighed just 157 pounds and looked terrible. I started eating, did GOMAD for a couple weeks, and now I weigh 173.5. I also started the Strong Lifts program, and I'm nearly 6 weeks in.

Goal #1: Lift heavy things

I want to improve my lifts to the following:

Squat: 190 lbs

Press: 100 lbs

Deadlift: 225 lbs

Bench: 120 lbs

Row: 145 lbs

All 5x5 except Deadlift (1x5)

Up to 2 Strength attribute points per lift.

Goal #2: Gain weight

I want to continue gaining weight with a goal of 180 lbs. I hope to do this with minimal fat gain.

Currently, I weigh 173.5 lbs with 12.1% body fat. If I can maintain a bf% below 13% that would be ideal.

I'll eat 3,000+ calories per day, and if I'm not gaining weight fast enough in the first two weeks, I'll up that.

Up to 5 Constitution attribute points

That's it! I'm keeping it really simple.

Level 3 Warrior

STR 12.5 | DEX 3 | STA 5.5 | CON 10.5 | WIS 5.5 | CHA 3

Challenge #1

Challenge #2

Challenge #3

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SL Workout A Today:

 

Squat:

 

45x5 (x2)

75x3

100x2

125x5 (x5)

 

Still pretty easy. Rested only 1.5 minutes in between work sets. I'm pretty excited to get the 45 lb plates on there this Friday.

 

Bench Press:

 

45x5 (x2)

65x4

85x5 (x5)

 

Also easy. Rested just 1 minute in between work sets.

 

Bent Over Row:

 

105x5 (x5)

 

Pretty easy, but I am starting to feel it in my arms. Less so in my back.

I should probably start doing warm up sets with just 25 pound plates, but I'm usually crunched for time.

Level 3 Warrior

STR 12.5 | DEX 3 | STA 5.5 | CON 10.5 | WIS 5.5 | CHA 3

Challenge #1

Challenge #2

Challenge #3

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I ate 3,060 calories today. 

 

2 fried egg and cheese sandwiches

 

A smoothie:

 

85g frozen kale

140g frozen blueberries

1/2 avocado (75 g)

1 banana (didn't weigh)

2 cups skim milk

1 scoop (30g) whey protein isolate

 

6 oz of white pasta with

1 cup frozen broccoli (I'll remember to weigh next time)

1 tablespoon of olive oil

3 tbsp Parmesan cheese

 

1 glass of 2 Buck Chuck (which now costs $3).

Level 3 Warrior

STR 12.5 | DEX 3 | STA 5.5 | CON 10.5 | WIS 5.5 | CHA 3

Challenge #1

Challenge #2

Challenge #3

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SL Workout B:

Squat:

45 lb x 5 (x2)

70 lb x 3

100 lb x 2

130 lb x 5 (x5)

Still easy, although my shoulders felt kind of tight starting out, which made my grip not as great. Rested 1.5 minutes between work sets.

Shoulder Press:

45 lb x 5 (x2)

60 lb x 3

70 lb x 2

80 lb x 5 (x5)

I missed a few reps last time (5,5,4,3,4), so I upped the rest time to 4 minutes and really concentrated on form and explosion. My second set felt easier than my warm ups.

Deadlift:

135 lb x 3

155 lb x 2

175 lb x 5

I can feel the weight getting heavy, but still not struggling.

Also, I ate practically the same thing yesterday as the day before. I didn't have a glass of wine, but had an extra banana. I plan on eating the same thing today. No, I don't mind eating the same thing every day.

Level 3 Warrior

STR 12.5 | DEX 3 | STA 5.5 | CON 10.5 | WIS 5.5 | CHA 3

Challenge #1

Challenge #2

Challenge #3

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Thanks, Mkkopec.

 

I'm blaming my OHP stall on lack of sleep, and bad form. I think I should be good for at least a couple more workouts, and I'm pretty confident I'll reach my 100 lb goal by the end of the challenge. Still that bar is getting heavy.

 

Really looking forward to the day I can slap a couple of 45 lb plates on the bar and throw it over my head like a beast!

Level 3 Warrior

STR 12.5 | DEX 3 | STA 5.5 | CON 10.5 | WIS 5.5 | CHA 3

Challenge #1

Challenge #2

Challenge #3

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I know the feeling on OHP.  Sadly I think I'm going to need to invest in micro plates.  I've stalled the last two times.

Medium Half-Ogre Warrior

 

  • [*]Strength (STR) - 2[*]Dexterity (DEX) - 1[*]Stamina (STA) - 1[*]Constitution (CON) - 4[*]Wisdom (WIS) - 4[*]Charisma (CHA) - 3

"The only bad workout is the one you didn't do"

Kristin

http://rebellion.nerdfitness.com/index.php?/topic/30543-strong-adeline-no-witnesses-no-survivors/

 

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Yeah, I'm there with you. If I can keep up my current pace of increase, I should hit 135 about mid August. Have you posted a form check video yet. I've gotten a bunch of good advice for my squats and bench. I need to post OHP and DL.

No, I haven't uploaded a form check video. I need to work up the "20-seconds of courage" and ask someone to video me.

 

 

I know the feeling on OHP.  Sadly I think I'm going to need to invest in micro plates.  I've stalled the last two times.

I would stick with 5 lb increments as long as you can. At least until your second deload. When it comes to workout programming, I trust the guys who made these programs and have strength trained for years know more than I do. So, I try to stick with the program as close as possible.

Level 3 Warrior

STR 12.5 | DEX 3 | STA 5.5 | CON 10.5 | WIS 5.5 | CHA 3

Challenge #1

Challenge #2

Challenge #3

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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)

Level 3 Warrior

STR 12.5 | DEX 3 | STA 5.5 | CON 10.5 | WIS 5.5 | CHA 3

Challenge #1

Challenge #2

Challenge #3

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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)

Level 3 Warrior

STR 12.5 | DEX 3 | STA 5.5 | CON 10.5 | WIS 5.5 | CHA 3

Challenge #1

Challenge #2

Challenge #3

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No, I haven't uploaded a form check video. I need to work up the "20-seconds of courage" and ask someone to video me.

 

 

Any convenient equipment nearby to brace the camera against? My gym has an adjacent bench to the squat rack that I use (with a towel) to shoot form checks.

Just a guy on a journey - Battle Log

 

 

If you spend too much time thinking about a thing, you'll never get it done - Bruce Lee

 

Be honest with yourself and ethically pursue your happiness - Laz

 

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  • 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.

Level 3 Warrior

STR 12.5 | DEX 3 | STA 5.5 | CON 10.5 | WIS 5.5 | CHA 3

Challenge #1

Challenge #2

Challenge #3

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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.

Level 3 Warrior

STR 12.5 | DEX 3 | STA 5.5 | CON 10.5 | WIS 5.5 | CHA 3

Challenge #1

Challenge #2

Challenge #3

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If you're carnivorous, add an extra hunk of beef. Of course, I really like meat, so that may color my suggestion.

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.

Level 3 Warrior

STR 12.5 | DEX 3 | STA 5.5 | CON 10.5 | WIS 5.5 | CHA 3

Challenge #1

Challenge #2

Challenge #3

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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!

Level 3 Warrior

STR 12.5 | DEX 3 | STA 5.5 | CON 10.5 | WIS 5.5 | CHA 3

Challenge #1

Challenge #2

Challenge #3

Link to post
  • 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?

Level 3 Warrior

STR 12.5 | DEX 3 | STA 5.5 | CON 10.5 | WIS 5.5 | CHA 3

Challenge #1

Challenge #2

Challenge #3

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I bought this http://www.amazon.com/gp/product/B000212TGA/ref=oh_details_o01_s00_i00?ie=UTF8&psc=1, it's some sort of chalk-substitute, but I haven't had to use it yet so can't give a review. I picked it up because the community center where I lift would frown on chalk.

Just a guy on a journey - Battle Log

 

 

If you spend too much time thinking about a thing, you'll never get it done - Bruce Lee

 

Be honest with yourself and ethically pursue your happiness - Laz

 

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