Beating jeans - Centurion's log

TheCenturion

TheCenturion

TheCenturion

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Joined
18 Mar 2008
Posts
12,751
Hey guys, I reckon it's finally time to jump on the log bandwagon.

As you guys may know, I'm a seriously skinny-fat vegetarian. I was around 50 kg at the start of christmas holidays, at which point I decided to start drinking a load of milk every day. Since starting uni again last week, I have cleaned up my diet and am eating the best I have in my life. It's far from a perfect diet but it's much better than before.

In terms of targets, I'm not really sure. I'd like to hit 60kg in one year, and hopefully by the time I graduate in 5 years I'll be closer to 70 kg and lean.

Diet:

TBA :p I may dabble with cbl

Training:

The gym on my campus doesn't have a squat rack, so for the first term I was messing around with bench pressing, chin ups, and leg presses. However I've found that the gym on another campus has another squat rack, so I went there today and will be training there from now on. I'll be doing starting strength, but instead of powercleans I'll be doing barbell rows.

Had my first post christmas session today. Here's how it went:

Squat
20 kg x 10
20 kg x 10
25 kg x 5
25 kg x 5
30 kg x 5
30 kg x 5
30 kg x 5

Bench press
20 kg x 10
20 kg x 10
25 kg x 5
30 kg x 5
30 kg x 5
30 kg x 5

Deadlifts
20 kg x 5
22.5 kg x 5
25 kg x 5
30 kg x 5

I've started at quite a low weight, but focus is on technique for now. Deadlifts and squats will increase quickly, bench should come along nicely too.

Mobility work is also on the agenda too. I'll probably be posting videos of my lifts in this thread to get a critique on form.

Hopefully this is the start of me beating my genes. No one in my immediate or extended family has a physique even close to being called muscular, but loads of them have big bellies :p
 
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Stronglifts is very similar to starting strength. I couldn't decide which one so I just chose arbitrarily. In fact, given that I've swapped the powercleans in starting strength for rows, it's identical to stronglifts. The only difference being it's 3x5 in SS and 5x5 in SL. Not sure what difference that will make to me :o
 
Ha, cheers buddy. As for protein, I'm getting 35 from milk, 18 from beans, 20 from shake, 20 from eggs. That's 93, plus all the protein that is in the bread, cheese, butter, potato, weetabix and bananas, nuts and seeds. I could calculate, but don't have the numbers to hand right now. But I imagine it comes to an extra 40g or so. That's around 130g a day of protein. I could throw another whey shake in there, to make it 150. But it's whey isolate vanilla, I hate drinking it. I can't wait until I finish the stuff and buy something that doesn't taste like sewage :p
 
Thanks for the advice gents. Slowly tweaking and improving my diet. Been eating a lot of carrots, broccoli, cauliflower and asparagus recently, going to be grabbing some spinach too.

I currently microwave my eggs. It's just the easiest and most convenient way for me at the moment. Is there anything wrong with this?

@Freefaller, currently I'm taking whey post workout but on the back of your advice I may sneak another shake in during the day too.


@Captain Planet, I'm 5'5
 
Just had an interesting workout. Last session while squatting my final set (of 30kg), I felt some pain somewhere in my left hip. Not sure if it was the joint or the muscle, but it was uncomfortable today as well. My squatting was really disappointing. The pain didn't prevent me from lifting, but I could only manage two sets at 30 kg. I'm using low bar positioning and I'm getting slight ache in my elbows and back when squatting. I think my form is pretty good but for some reason I'm really really really struggling with squats.

Squat
0kg x 10
20kg x 10 x2
25 kg x 5 x2
30 kg x5 x2

Bench Press
20kg x 10 x 2
22.5 kg x 10
25 kg x 10
30 kg x 5 x 3

Deadlift
20 kg x 10 x 2
25 kg x 5 x 2
30 kg x 5 x 2
35 kg x 5
40 kg x 5
45 kg x 5
50 kg x 5
55 kg x 5

The bench was very average. A bit disappointing that I couldn't bench more than last time, but my training partner wasn't there this time and I didn't think it wise to push myself without a spot.

As for deadlifts, I'm really happy. I thought I'd reach my limit at around 45 today but I kept going and going with what I felt was good form. All this with a double overhand grip as well.

So overall, annoyed and concerned about squats, indifferent with bench, and happy with deadlifts.
 
Anyone know anything that would help me out on my hip situation? I'm looking up some mobility exercises in case that's the problem. I'm working out tomorrow and would like to be able to squat properly.

Freefaller said:
No, but it's destroys the protein more than cooking them in a pan, but we're talking miniscule amounts and it's not going to cause you long term issues, other than your palette :p

I suggested more food too rather than just protein shakes, but as I said, someone like you an extra shake or shakes is why they were invented - to help supplement an nutritionally inadequate diet. :)
Click to expand...

Ideally I'd like to get the protein from quality food sources rather than shakes. But as a nooblett, I'm just focused on hitting my protein and calorie targets :p
 
icecold said:
Impossible to say without more info, you've basically said "hip ouchie" :p
Click to expand...

:D

I'm not sure how else to describe it. When I was squatting 30 last week, I'm sure I felt something either pop or pull. Now even when I squat without weights I can feel it. I really want to squat tomorrow :(

I'll see how it goes.
 
Just had another confusing and frustrating workout. Over the last few days, I've been doing some hip opener exercises from mobilitywod, yet when I tried to squad, the pain was worse than before and I couldn't do it.

Squats
0kg x 10
20kg x 2

Bench Press
20kg x 10
25 kg x 10
30kg x 5 x 5

I was really struggling on the last rep of each set of benches, and needed my spot to help me :o

Deadlift
20kg x 10
30kg x 10
40kg x 5
45kg x 5
50kg x 5
55kg x 5
60kg x 5
65kg x 5
70kg x 5

Really pleased with the deadlift, only my final set was underhand-overhand. One question though: I feel a bit of soreness in the lower back from deadlifts. Other than that and general fatigue, I don't feel ache/pain in any particular area. Is this normal?

Also, I've been benching for months and deadlifting for 2 weeks. How is it possible that I can deadlift 70kg, yet my bench has actually been going down and plateaued, and I injured myself squatting 30kg? :p :mad:

Deadlift is coming along, but if things generally continue the way they are then I'm not going to be gaining any mass anytime soon.
 
Physio appointment in 3 days :D

Had a workout again today. I tried squatting 20kg but after a couple of reps felt a little discomfort in my hips again so I stopped immediately. I swear I must be plateauing on the bench :p

Bench
20kg x 10
35kg x 4
35kg x 3
32.5kg x 4
32.5 kg x 3

Why is my bench lacking so much?! It's up a bit from last time, but I was able to do 35 before christmas too...

Deadlift
20kg x 5
30kg x 5
40kg x 5
50kg x 5
At this point I felt like a big man so I skipped 60kg, and went straight to 70kg
70kg x 5
75kg x 5 PB!
80kg x 5 PB!
85kg x 3 [WTF?!
90kg x 2 [SWOLE!]

I'm really happy but also a bit concerned that I can deadlift 90kg, but struggling to bench 35kg and injured myself squatting 30kg, lol. Maybe my technique is a bit wrong, I'll record myself next time and post a vid to make sure. Or maybe deadlifting is easier for me as I'm only 5'5?
 
mrthingyx said:
On that note, looking at your workouts... You have a complete absence of core work in there. Do lots. Planks, side planks, rollouts, elbow touches, etc.

At least one core exercise every day!
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Thanks, I'll post vids of my form to see if it's okay.

Reason for no abwork was because I was following the Starting Strength program.
 
Why has my bench plateaued at 32.5kg? My chest doesn't even hurt at all when I do them, it's just I get to the 4th rep and for some reason I can't do anymore.

Also I'm pretty sure there's something a little wrong with my deadlift technique so I'll get a video up to show you guys.
 
Tried squatting again today. It didn't go well.

Squat
20kg x 3 FUUUUU Hip Flexor

The best exercise ever... and I can't do it :(
Time to purchase a foam roller I think.

Overhead Press
20kg x 5 x 3

Bench press
20kg x 10
25kg x 10 x 2
25kg x 8

I've decided to lower the weight with the bench press and up the volume in order to beat this annoying plateau.

Barbell rows

20kg x 10 x 3


Not a bad workout. I'm just getting really frustrated about my squats :(

Also lol at the weight I'm lifting :o
 
Zefan said:
Can we see bodyweight squats? Sounds like something is FUBAR.
Click to expand...

Delvis said:
BW squats will atleast show something.

When you say 20kg also, is that just the bar or are you doing 10kg each side? As I would say get a video of just the bar, but if it's causing you issues then maybe not just yet :p
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When I say 20kg, it's just the bar :p

I've made a thread in SA with videos of my lifts.

Here's my squat:



My hip flexor injury is on my left side. One thing I've noticed is that every time I start the descent, the inner part of my left foot lifts up from the ground slightly and wants to rotate outwards to 10 o'clock. Is this indicative of poor hip mobility? The only way to fix this is for me to adopt a very wide stance and start with my toes pointing quite far out.
 
So I haven't updated this log in a while. Had a decent session today.

Squat
40kg 3x5

Bench Press
27.5kg 3x5

Deadlift
40kg 1x5

Still can't get my head around how to deadlift, in fact it was rack pulls today.
 
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