Aspiring tank

[jonesjitter]

Started my wichita falls novice program 22/04 2010. I have been lifting before, but didn't had access to a barbell for around a year after moving to Thailand. I'm still in Thailand and have finally managed to find a relatively decent gym. I'm doing The Wichita Falls Novice Program. I think I can keep following this program for a couple of months.. after that I'm looking to do the texas method. I'm not really training for any sport, just want to get big and strong.

My stats 22/04 2010:

Height: 200 cm
Bodyweight: 93 kg

Squat: 60 kg (3 x 5)
Bench: 60 kg (3 x 5)
Deadlift: 100 kg (1 x 5)
Chin ups: 8, 5, 4

My stats 07/06 2010:

Height: 200 cm (no change here :mad: )
Bodyweight: 111 kg

Squat: 122, 5 kg (3 x 5)
Bench: 85 kg (3 x 5)
Deadlift: 140 kg (1 x 5)
Chin ups: 10, 6, 5 (I've encreased reps while increased bodyweight dramatically)

Before picture (from summer 2009, probably under 90 kg here.. before a thai boxing match in a bar:)

http://img710.imageshack.us/img710/8075/foer.jpg

"After" picture from about a week ago, at 110 kg:

http://img153.imageshack.us/img153/2107/efter.jpg

[jonesjitter]

Monday 07/06 2010:

Squat: 122,5 kg - 3 x 5 (felt very heavy, eyes ready to pop out)

Press: 18,75 kg -3 x 5 (not too bad)

Chin ups: 10, 7, 5

[jonesjitter]

Wednesday 09/06 2010:

Squat: 125 kg, 3 x 5 reps (pretty fucking hard, but easier than my last workout)

Bench: 87,5 kg, 3 x 5 reps (no problem)

Deadlift: 145 kg, 1 x 5 reps (easy)

[jonesjitter]

Saturday 12/06 2010:

I worked out in the morning, only had 5 hours of sleep the night before the workout and had no food but only a liter of whole milk before hitting the gym. Didn't had any other options so I just went for it.

Squat: 127,5 kg, 3 x 5 reps (I used a belt for the first time ever. They were definetely very hard, but the belt made me able to focus more on pressing instead of stabilizing the core)

Press: 60 kg: 5, 4, 3 reps (So I missed 3 reps, i was very tired at this point, I'll try with the same weight next time and see what happens)

Chinups: 8, 6, 4 reps... didn't had much energy at all at this point. Could have banged out a couple of more reps, but didn't really felt like it.

I'll cut the milk and all the double cheeseburgers for now.. to cut a little fat away. My tanita scale says I'm 26% fat.. i don't know if it's that bad, but I definetely have too much fat. I'm not overly concerned with it since I has always been skinny and was down at 8% while crossfitting, but I don't want it to get too much out of hand.

[jonesjitter]

Monday 14/06 2010:

Morning weight: 112,1 kg

Squat: 130 kg, 3 x 5 reps (squats are never easy, but these were a lot easier than my last workout, even with the increased weight)

Bench: 90 kg, 3 x 5 reps (no problems - the bar slowed down on the last couple of reps, but pretty easy I'd say)

Chin ups: 11, 7, 5

This workout was fucking awesome! I went to bed at 9 PM last night to get a lot of sleep. I woke up at 3 AM feeling rested, so I headed down to the kitchen and ate 5 eggs and some fruit. Went back to sleep and slept until 9.30 am. When I woke up I felt better than ever. Our maid had already prepared a nice big steak and some fruit when I woke up. I ate that and a couple of other meals. A couple of hours after lunch I had a protein shake, some fruit and a very black coffee. Then I headed straight to the gym.. energy was better than ever.. really awesome workout :-)

[jonesjitter]

Wednesday 16/06 2010:

Morning weight: 111,6 kg
Fat: 26,5%
FFM: 77,8 kg

Felt a little sick today. Sore throat and a headache when I woke up. Slept pretty bad too. I think my aircondition was too cold. Anyways - a couple of meals later and a big cup of coffee I hit the gym.

Squat: 132,5 kg, 3 x 5 (a lot harder than last time. It didn't feel nearly as good, but I managed to complete all the reps. I really had to press with everything I had in the last couple of reps in each set)

Press: 60 kg, 5, 5, 4 reps (so I missed the last rep, but at least I did better than last time with the same weight)

Deadlift: 150 kg, 1 x 5 (Easy. Every time I deadlift it feels like I was born to do exactly that. I can obviously lift a lot more, but I take it easy and follow a slow linear progression. Let's see when it starts to become hard).

Notes:

I just found out that I've forgotten to count in the collars in the weight I log here, so I can probably add 5 kg to every lift. Nice :) I will bring a kitchen weight to the gym next time to make sure how much they weight.

Also it struck me how strict my deadlift has to be. I work out in a pretty sissy gym for rich people in an exclusive marina. It's not really the best place for heavy lifts, but it seems to be the only place on this island where they have a squat rack. Anyways - I can't make any kind of noise while deadlifting, so I have to do it so controlled and perfect that it makes no sound while I put down the weight. Interesting challenge - in the past I used to make more noise than a metallica concert while lifting - let's see for how long I can keep the silence and how much noise they are willing to tolerate.

[jonesjitter]

My butcher preparing 3 kg's of australian beef tenderloin for me:

http://sphotos.ak.fbcdn.net/hphotos-ak-snc3/hs612.snc3/32227_125883567451474_100000894940788_142793_11461 19_n.jpg

Good to go, should be enough for the next week, combined with some other cuts:

http://sphotos.ak.fbcdn.net/hphotos-ak-ash1/hs552.ash1/32227_125883640784800_100000894940788_142794_49945 41_n.jpg

[LeonidasfromSparta]

First of all, nice progression.
I had a questions though, was it because of the added weight that your face changed from white to black? :D

On a serious note, isn't your progression more appropriate in the Starting Strength Training Logs (since you are still in a novice variation, and not intermediate yet)?

[jonesjitter]

First of all, nice progression.
I had a questions though, was it because of the added weight that your face changed from white to black? :D

On a serious note, isn't your progression more appropriate in the Starting Strength Training Logs (since you are still in a novice variation, and not intermediate yet)?

Ha, ha - as you know a real body transformation includes a nice tan ;)

And yes, you're right. When I created the log I thought it was depending on your level of strength compared to Rippetoes standards - if anyone wants to move it to the right category feel more than welcome.

[LudwigVan]

I just found out that I've forgotten to count in the collars in the weight I log here, so I can probably add 5 kg to every lift. Nice :) I will bring a kitchen weight to the gym next time to make sure how much they weight.

Seriously? What kind of collars are these?

[ZKP]

Where you thinking of punching that nice girl with a white square where her face was.....or did you just punch her and the square is what's left...or is that how you pose for pictures, with the loaded weapons....

[jonesjitter]

Seriously? What kind of collars are these?

It's these (http://www.gtechfitness.com/ivankocot-25olympicchromecompressionringcollar.aspx) (link)

It says they're 2,5 kg each on the net, however I think they feel lighter, so I'll bring the kitchen weight tomorrow just to be sure.

[jonesjitter]

Where you thinking of punching that nice girl with a white square where her face was.....or did you just punch her and the square is what's left...or is that how you pose for pictures, with the loaded weapons....

It's my wife, so no punching her, except for a loving smack on the ass once in a while. It was taken right before I went into the ring in a thai boxing match, so I had to look a little angry :cool:

[jonesjitter]

Saturday 19/06 2010:

Morning weight: 110,5 kg
Fat: 26,4%
FFM: 77,2 kg

As I wrote I felt a litle sick on Wednesday. Thursday I woke up and was down right sick. Fever, sore throat, headache, snot etc. My wife picked up some medicine for me at the pharmacy, and besides that I kept eating a ton like usual. Friday I was still sick, but getting better. Today, saturday, I felt quite alright. Took the last medicine this morning and decided to go for it.

Note that I've confirmed that the collars are 2,5 kg each, so I've added 5 kg "for free" to my lifts in this log today.

Squat: 140 kg, 3 x 5 (Felt quite allright. In the last rep in the last set I was a little scared I'd miss it since I got up very very slowly. But I managed to do it)

Bench: 100 kg, 3 x 5 reps (I made a mistake and added 5 kg since last bench workout instead of 2,5 kg. I found out after 2 sets, and decided to just go for it in all 3 sets. It was hard. But I did it. I've always been very very weak in the bench, and never benched 100 kg before, so I'm pretty happy about today. 100 kg is still weak as hell, but at least not down right silly)

Chin ups: 9, 6, 5 (Last time I did a few more reps, I guess the bench just fried me today).

I'm taking pictures of everything I'm eating today. I'll upload them later.

[jonesjitter]

So here is is - my food log for today, it can take a while to load:

http://img63.imageshack.us/img63/2035/dietgr.jpg

[jonesjitter]

Monday 21/06 2010:

Squat: 142,5 kg - 4, 3, 2 reps (first time in the program I could not do all 5 reps)

Press: 65 kg - 4, 3, 2 reps (I did 5, 5, 4 with the same weight last time)

Chinups: 9, 7, 6 reps

Fuck. I'm not sure what's going on. I didn't eat enough yesterday, went shopping for furniture with the wife all day, maybe that's why.

[jonesjitter]

Wednesday 23/06 2010:

Squat: 142,5 kg - 3 x 5 reps (much easier than last workout where I missed reps)

Bench: 100 kg - 3 x 5 reps (Didn't want to add weight as I added 5 kg by mistake last time)

Deadlift: 160 kg - 1 x 5 reps (still pretty easy)

Some videos from todays workout:

Squat: http://www.youtube.com/watch?v=hKByo4EaTCQ

Bench: http://www.youtube.com/watch?v=jdKERfugV0o

Deadlift: http://www.youtube.com/watch?v=3hZYc8lTVhg

[jonesjitter]

Friday 25/06 2010:

Squat: 145 kg - 4, 3, 3 reps

Press: 65 kg - 3, 4, 4 reps (tried a new technique on the first set, obviosly didn't work)

Chinups with +10 kg: 6, 5, 5 reps

[jonesjitter]

Yesterdays breakfast:

5 double cheeseburger, 200 g toblerone and 2 liters of whole fat chocolate milk. 5000 calories, consumed with a funny movie. Bon Appetit!

http://sphotos.ak.fbcdn.net/hphotos-ak-snc4/hs142.snc4/36486_128466053859892_100000894940788_154578_57142 65_n.jpg

[jonesjitter]

Monday 28/06 2010:

Squat: 145 kg - 5, 5, 3 reps

Bench: 102,5 kg - 4, 3, 3 reps

Chin-ups: 5, 4, 8 reps (first 2 sets loaded with 15 kg plate in belt)

[jonesjitter]

Wednesday 30/06 2010:

Squat: 130 kg - 5, 5, 7 reps (deload)

Press: 55 kg - 5, 5, 7 reps (deload)

Deadlift: 165 kg - 1 x 5 reps (the weight didn't feel that heavy, but my grip started to give up on the last rep. Tried to get my ass more down in the starting position after wathing my video last week, but it actually felt harder that way)

[jonesjitter]

Friday 02/07 2010:

Squat: 132,5 kg - 5, 5, 8 reps

Bench: 90 kg - 5, 5, 8 reps

Chin-ups: 6, 4, 8 reps (first 2 sets with +15 kg in belt, last set BW only)

[jonesjitter]

From my "eat what you like day" yesterday:

Bugers with lots of beef, cheese, bacon, miracle whip, ketchup, tomatoes, béarnaise sauce, homemade marinated cucumber salad and other awesome things. Grow, grow, grow!

http://sphotos.ak.fbcdn.net/hphotos-ak-snc4/hs017.snc4/34229_130195780353586_100000894940788_163658_47045 53_n.jpg

[JC400]

Nice log! especially like you food pics. From videos still looks like there is plenty more linear progression. Keep it coming!

[jonesjitter]

Nice log! especially like you food pics. From videos still looks like there is plenty more linear progression. Keep it coming!

I'm glad you like it. I also like to see what other people eat and do so I try to put something on the table myself - it's good for people that don't have a real understanding of how much/what you need to eat in order to grow.

I just had a 2 hour thai massage, now I feel powerful and ready for tomorrows workout!

[jonesjitter]

Monday 05/07 2010:

Squat: 135 kg - 5, 5, 5 reps

Press: 55 kg + 2 lbs - 5, 5, 8 reps

Chin-ups: 6, 5, 9 reps (first 2 sets with +15 kg in belt, last set BW only - nice improvement since friday)

[jonesjitter]

Wednesday 07/07 2010:

I'm skipping todays workout. The last 2 days has been too hectic. Monday I got sick after my workout and almost couldn't eat the rest of the day. Nonetheless I had to order flight tickets last minute at 9 PM to go to Bangkok at 5 AM the next morning because of some very important stuff. I had a fever all through the night, but felt a little better when I woke up at 4 AM. Spent Tuesday in Bangkok without much food, was there until today (Wednesday) were I did go back to the island. Just came back, the gym is closing in a few hours and not much sleep or food probably makes is a bad idea to go there.