Apocrita's Quest Journal

[Apocrita]

I joined NF yesterday, I've been snooping around for a bit here and there, but decided to give it a try so here goes.

 

• I'm 26 y/o
• My weight is 70 kg, with high hopes of maintaining this weight, I don't ever want to find myself under 65 kg again.
• I'm about 186 cm tall.
• I like to one day be a Scout.

My plan of attack is to continue my strength training with Stronglifts 5x5 (with small modifications) and eat enough until I feel comfortable enough to introduce cardio again, mainly running. 

 

I do not follow any diet, since I can be VERY picky when it comes to what to eat, instead I try to eat only home cooked food and be better at introducing vegetables into my food. So far I've managed to eat more of broccoli and all kinds of kale.

 

As of yesterday I have decided to start a 30 day body weight squat challenge, me vs me. So far I'm winning! I did 30 squats yesterday, and today I did 50. Tomorrow will be 75. 

 

[Apocrita]

These are my current stats for weights that I can do...so far.

 

Stronglift

Squat 30 kg 

Bench press 20, although I can do 30 kg for 2 reps

OHP 15 kg

Deadlift 40 kg.

Dumbbell row 12,5 kg (just now I realized barbell and dumbbell aren't the same thing, so basically I've been doing dumbbell rows when I should have done barbell rows...oh well, also English is not my first language)

 

Other if I'm bored of SL:

Cable tricep curl 15 kg

Leg press 80 kg, can do 2-3 rep at 90

Leg extension 50 kg

 

[Apocrita]

This is what I've been doing on my workouts since October. I feel like writing it down somewhere in case me phone dies.

 

October:

Finding what weights work for me.

 

20/10 15:11

Leg extension 35kg 14r

Lat pulldown 25kg 10r

Honestly I don't know what happened here, I can't see what I meant. I did go to the gym here though

 

22/10

I did squat, leg press, benchpress and I have no idea what I meant to write down, but it's not recognizable...not even on my phone.

 

28/10 14:13

Leg press 50kg 10/10/10

Lat pulldown 20kg 10/10/8

OHP 5kg 10/10/10

Standing tricep curl 10kg 8/10/10

Bicep curl 10kg 8/8/7

 

29/10 14:50

Squat 7kg  8/2r

Standing leg curl 10kg 8/9r

Deadlift 15kg 7/5r

Leg extension 35kg 10r, 40kg 7r

Leg press 60kg 10r, 70kg 10r

 

31/10 16:46

Benchpress 20kg 10/10/9

Lat pulldown 20kg 10r, 25kg 6/8r

OHP 5kg 10/10/10

Standing tricep curl 10kg 10r, 12kg 5/8r

Dumbbel curl 10kg 10/10/8

 

November:

3/11 15:25

Squat 10kg 10/10, 12,5kg 10r

Standing leg curl 10kg 10 x7/7

Deadlift 10kg 10/10/10r

Leg extension 40kg 10/10/10

Leg press 70kg 7/7/7

 

7/11 16:40

Squat 12,5kg 8/8/10

Standing leg curl 10kg 6/6/7r

Deadlift 10kg 10/8/10r

Leg extension 40kg 7/10/10

Leg press 70kg 10/10/10

 

10/11 16:16

Benchpress 20kg 6/10/9

Lat pulldown 25kg 7/10/5

OHP 7,5kg 9/7/6

Standing tricep curl 12kg 10/8/8

 

17/11 17:25 

Lat pulldown 25kg 9/8/8

Standing tricep curl 12kg 10/10/5

Standing leg curl 5kg 8/8/8

OHP 7,5kg 10/6/8/7

Leg press 70kg 10/7/6

 

19/11 17:25

Squat 12,5kg 6r, first time trying olympic bar at 20kg 5/5/5/5

Standing leg curl 10kg 6/5/5, changing to 15kg 5/5

Deadlift 10kg 7/5, changing to 12,5kg 5r, changing to 17,5kg 5r

Leg extension 40kg 5/5, 45kg 5/5/5

Leg press 80kg 5x5

 

21/11 16:30

Leg press 70kg 5/6/7

Lat pulldown 25kg 5/8/10

Standing tricep curl 12kg 10r, change to 14kg 7/8r

OHP 7,5kg 8/8/6

Dumbbell curl 10kg 8/8/10

 

28/11

Leg press 70kg 9/5/9

Squat 20kg 8/10/8

Lat pulldown 25kg 8/9/9

Tricep curl 14kg 7/7/3

OHP 7,5kg 7/8/7

Leg curl 10kg 8/10/10

 

December:

11/12 18:00

Leg extension 45kg x7r, 50kg 5/5/5/5

Leg press 80kg 5x5

Standing tricep curl 14kg 5x5

Deadlift 30kg (!) 5x5

Squat 20kg 5x5

 

15/12 17:30

Squat 20kg 5x5

Benchpress 15kg 5x5

Dumbellrow 10kg 5x5

Standing tricep curl 15kg 5/4/5

Leg press 50kg x5r

Deadlift 30kg x11r, tried 40kg (!) 5/4r

 

17/12 16:40

Squat 20kg 5/5/5/5/4

OHP 15kg 3/2/3/1/0

Deadlift 40kg 1x4

Standing tricep curl 15kg 5/5/5

Leg extension 50kg 5r

Leg press 80kg 5r

 

23/12 19:00

Deadlift 30kg 5/5/5

Dumbellpress 14kg 5/5/5

Lat pulldown 25kg 11/10/10

Leg press 80kg 4/5/5

Standing tricep curl 15kg 5/5/5

 

28/12 16:10

Squat 30kg(!) 4/5/5/4/3

Benchpress 20 kg 5/5/4/5/5, later I tried 30kg w. only 2r. But still..woo!

Dumbbell row 12,5kg 5/5/5/5/4

Standing tricep curl 15kg 5/4

Deadlift 40kg 3/2/4/5

[Apocrita]

My workout today went awesome, I'm so happy

 

30/12 15:30

Stronglifts

Squat 30kg 5x5    <---- wooo!

OHP 15kg 2/3/3/2/3

Deadlift 40kg  3reps

 

Other, inbetween SL

Standing tricep curl 15kg 5/5r

Leg extension 50kg 5x5

 

Back home from the gym I did my 50 bw squats, about 25 of those were squat jumps. I was supposed to do 75, but I figured I could count my 25 weighted squats from before. I see no harm in that.

[Apocrita]

Woop, woop. I did my 60 bw squats yesterday.

[Apocrita]

Day 6 of 30 day squat challenge!

Did all 60 bw squats in one go! +5 pride and self confidence.

 

 

And I got myself to the gym for the first time of the year. Not that it's saying much.

 

2/1 around 17:00

Squat 30kg 5/4/5/3/5 

Dumbell press 7kg 10/10/10/8/6

Dumbell row 5x5

 

Leg extension 50kg 5/5 and later 55kg 5 rep

Standing tricep curl 15kg 3/3 

[Sloth the Enduring]

Welcome Apocrita.  Looks like you're working hard.  What kind of scout are you going to be?

[Apocrita]

Thank you I wish to be a scout, but for now I'm not. My goal is to be able to run 10 km eventually, hike longer distances without being the one dragging everyone behind and overall enhance my endurance. 

[Apocrita]

Day 7 of 30 day squat challenge!

90 squats done. Wee! I did them 10 at a time.

 

A good day in general, good healthy food, and my attempt at introducing broccoli in my food intake was successful. All is well, and I had no anxiety either!

[Apocrita]

Alright.

 

Day 8 of bw Squat Challenge:

50 squats all in one go.

 

4/1 Stronglifts

Squat 30kg 5x5

OHP 15kg 3/4/2/0/0 deloaded to 12,5kg and did 2 sets of 5/4 reps.

Deadlift 40kg 1x3

 

Decent day workout-wise. Tomorrow I will buy fractional weights for the olympic bar so I can follow the program. I guess I'll take them with me to the gym and leave them there, and then when I leave I take them with me. I will save the receipt to prove that they are mine if someone asks. 

[Muscle Professor]

Killer info in your posts so far. Welcome to the battle logs!

[Apocrita]

Day 9 of 30 day SC

Did all 45 in one go. Good for me.

 

No gym today, if I feel up to it I may go there early tomorrow, but we'll see how that goes.

[Apocrita]

Apocrita has located an anxiety breach. 2 days into the 6 week  challenge, and I think I need to resign. I'll forever be a lvl 0 Ent, or I need to change my goals for this challenge.

[Sloth the Enduring]

Change your goals. Figure out what's important for you on the short term and go from there. Are the squats a problem?

[Apocrita]

The squats are not a problem, I think they are helping, it's something to look forward to in the evening. As odd as it sounds, but I enjoy the fact that I can manage 90 squats in a row where as before a few months ago I could barely do 10. 

My anxiety comes and goes, and I suppose I wanted too much. I've changed my goals a bit and I'm telling myself it is all optional. My Ent on NF is not most important, me in my everyday life is.

 

Anyway, back on track.

 

Squat Challenge time.

Day 10: Was a rest day and it was needed.

Day 11: I did the 120 bw squats. Wee

Day 12: 40 squats were quickly done.

[Apocrita]

I made this for dinner  http://www.familyfreshmeals.com/2013/05/healthy-avocado-chicken-salad.html

 

Of course mine does not come with mayo, since it tastes terrible. 

[Apocrita]

SC:

Day 13: 75 squats over the day, it was slow. But I did it.

Day 14: Did all my 50 squats. Went good today.

[Apocrita]

SC:

Day 15: Rest day

Day 16: 80 squats, did 30+30+20

[Apocrita]

SC:

Day 17: 50.

 

Stronglifts:

13/1 40 min

Squat 30kg 5x5

Dumbelrow 15kg 5/5/4/4/5

Dumbellpress 7kg 5x5 

 

Ate a good dinner to with chicken, spinach leaves, cottage cheese and bulgur. Drank Whey 80 and snacked on some greek yougurt with rasperries and chia seeds. 

[Apocrita]

Bwah, I'm falling behind on my gym workouts. Nooo. If I feel better tomorrow I pledge I will go to the gym in the evening.

 

SC:

Day 18: 125

Day 19: 50

Day 20: rest (phew)

Day 21: 145, my knee clicked a bit so I did 90 first and waited a bit and then did the remaining 55.

 

I've also started doing at least one really deep squat per day, usually I sit in that position a few minutes. Sometimes I even brush my teeth like that. Thankfully I live alone so no one is there to witness

[Apocrita]

SC:

 

Day 22: 80

Day 23: 40

 

Cold is continuing as well as a slight depression. So fuck yeah!? Right... I feel a wee bit better now though so I will probably go to the gym tomorrow and do a small workout with half the weight. 

[Apocrita]

SC: 

Day 24: 100

[Apocrita]

Stronglifts:

 

21/1
Squat 30kg 5x5

OPH12,5kg 5/5/5/5/4

Deadlift 40kg 1x5

 

23/1

Squat 32,5kg 5x5

Dumbellpress 9kg 5x5

Barbell row 20kg 5x5

 

25/1

Squat 35kg 4/5/5/5/3

OHP 12,5kg 5x5

Deadlift 40kg 1x5

[Apocrita]

28/1

sQUAT 35KG 5/5/5/4/5   <---i'M CLOSER!

Bench 9kg 5/4/5/5/4

Row 20kg 5x5

 

Squat challenge:

Day 25: rest

Day 26: 75

Day 27: 50

Day 28: 150

Day 29: 95

 

Woop woop, I'm so close to doing my new year resolution of squatting 40kg! 

Also so close to finishing up the squat challenge!

Me thinks to continue BW squat after the challenge is over, but no more than 150 - 200 per week. 

[Apocrita]

Stronglifts:

 

30/1 

Squat 35kg 5x5 Yay! Onto 37,5KG. I also finished my last set with 8 rep instead of 5. :)

OHP 13,5kg 5x5

Deadlift 45kg 1x4 

 

Over all a excellent workout on my Friday night. I'm seriously so proud of my legs at this moment I might pass out. I need to boast about this today and tomorrow.