shacols log

[olemanshacols]

thanks again mate.so just to confirm,keep the tuna to around the 200g mark per meal,but just have half a cup of pasta and add abit of olive oil.ill give it a whirl for the rest of the week see how it goes.

[The Blob]

No worries mate, to give a bit better tailored advice I'll just look back at your previous stats..

If you're still 178cm and around 80kg, you need to be having 3200 cals a day to gain 0.5kg a week.  This is assuming you're moderately active, (ie: somewhere between desk bound and a lumberjack I guess).;  You'd also want to be having about 160g of protein a so per day.

What does the rest of your diet look like?  Any supplements or drinks?

Still doing the 5 x 5?

[olemanshacols]

okay
squats 22.5kg 5 sets 5 reps
shoulder press 20 kg 5 set 5 reps
deadlift 25kg 1 set 5 reps
chin ups 1 set 2 reps
            2 sets(assisted) 5 reps
prones 3 sets 30 secs
 
tb- i was having  2 scoops redback protein powder.and 3 weeks bix for brekky
meal2 is the pasta n tuna
meal 3 pasta n tuna
meal 4 pasta n tuna
meal 5 dinner (up to the missus)
meal 6 2 scoops redback powder
the protein powder was way out of date so i have thrown it out,lol.so that leaves 3 weetbix for brekky.i was throwing up when i had 1 weetbik not so long ago.breakfast is a work in progress for me.as for meal 6 ,ill just throw down a tin of baked beans or 500mls of milk or whatever else i can find.
yes ive just started the 5 * 5 for the 3rd time.ive recently purhased  a power rack and was praying that i could get some quality in date protein powder but this hasnt happened again(poor pauper),but in saying that im feeling good and am able to train at home and have had enough practice to think that i have good form,so im confident ill reach some goals this time around.

[El Freako]

Good luck with the 5x5 routine mate. Its a solid training protocol.

[Peanut!!]

How far out of date Shacols?

I'd be keen to give it a whirl! 

What kind of weights are you hoping to lift at the end of this 5x5 cycle mate?

[olemanshacols]

mate it was about 8 months out of date,i must admit i was still taking it but i started to wake up in the morning with a very sore gut,so i stopped taking it and threw it out.

as far as weight goes,im just hoping to come close with the weights on the spreadsheet.in all honesty i really would be happy as long as im squating as big as i can,i really wanna hit the 100kg mark on the squat.i would also like to hit a reasonable weight on the overhead press because i found the last few reps harder than i thought last night..so im guessing at this stage that shoulders will be my weak point.actually my chins n pull ups are very weak,but im happy to just push forward and am looking forward to just be able to do 10 on the first set for each unassisted.but yeah,for some reason,i really want to be able to smash squats,i really dont know why.im gonna find it hard to stick with the program and not go heavier than required on the squats,but at the same time i understand that they will get heavy sooner than later.

sorry bout the jabber,im very excited at the moment.i think i mainly want to get stronger and bigger.thats it.

[olemanshacols]

so ive turned 36 today.hmmmmmm

[olemanshacols]

fridays workout

squats 25kg 5sets 5 reps
bench  22.5 kg 5 sets 5 reps
inverted rows 1 set 8 reps
                   1 set 6 reps
                   1 set 5 reps
push ups   1 set 25
               1 set 14
               1 set  8
reverse crunch  3 sets 12 reps

[olemanshacols]

el freako- sorry mate i missed your reply.thaks,ive heard from a few people that its a great program.this is my third attempt so we will see how i go.

[Peanut!!]

Happy Birthday Shacols!! Did you get up to much mate?

Think you have your priorities right as getting to love the squat and work it is one of life's hardest missions!

[olemanshacols]

peanut- no mate did bugger all,just abit of family time.im trying to save for supps so no partying for me.

yeah the squats mate im keen as,even now im slightly sore and i gotta say im liking it.cant wait until i feel the pain from an 50 80 or 100 kg squat.

[olemanshacols]

was so looking forward to training this afternoon,that i bumped into two of my neighbours outside and one of them had just come home to find out his house had been broken into.i just said "oh no,wow" and kept on my merry way.feel like a finger.
anyway
squats 28kg 5 x 5
shoulder press 23 kg 5 x 5
deadlift 30.5 kg 1 x 5
pull ups all assisted 3 x 10
prones 3 x 30 sec

my lovely grandmother gave my wife a 1 kg tub of redbak mass xxxl for me for my birthday god love her.anyway it turns out that im suppose to have 3 scoops .the 4 kg tub i was given didnt have much of a label and i was only having 1 scoop generally but 2 scoops  in the morning thinking i was getn around 50 g of protein for my brekky shake.3 scoops equates to around 40 g of protein. so can anyone give me some direction when to take this during the day after before training before bed and that type of thing.is this brand any good?man i struggled with two scoops let alone 3 and could not get it to mix very well.any tips.

[The Blob]

was so looking forward to training this afternoon,that i bumped into two of my neighbours outside and one of them had just come home to find out his house had been broken into.i just said "oh no,wow" and kept on my merry way.feel like a finger.
anyway
squats 28kg 5 x 5
shoulder press 23 kg 5 x 5
deadlift 30.5 kg 1 x 5
pull ups all assisted 3 x 10
prones 3 x 30 sec

my lovely grandmother gave my wife a 1 kg tub of redbak mass xxxl for me for my birthday god love her.anyway it turns out that im suppose to have 3 scoops .the 4 kg tub i was given didnt have much of a label and i was only having 1 scoop generally but 2 scoops  in the morning thinking i was getn around 50 g of protein for my brekky shake.3 scoops equates to around 40 g of protein. so can anyone give me some direction when to take this during the day after before training before bed and that type of thing.is this brand any good?man i struggled with two scoops let alone 3 and could not get it to mix very well.any tips.

Hi mate, that's a great birthday present.

I'd just stick to the 1 or 2 scoops at the most.  IMHO I think protein shakes provide quick protein for those with busy lifestyles (who isn't busy these days though?  ) but the bulk of your diet should revolve around whole foods.

Just looking at your diet, without knowing the actual quantites it's a bit difficult to say, but I would add some cheese to the pasta and tuna mixes, adds quality cals and should make it easier to get down.

Looks like you're going well with the 5 x 5 buddy, keep it up! 

[olemanshacols]

yeah thanks for that.i really think ive got diet down pat or what i need to eat and the amounts.well the more i look the more i find different tips,so just gta do what i can until i find what works best for me.thats the same with the protein,i just think im one of those blokes that hasnt got the confidence in making the right choices or learning by reading other posts.thats why im always asking for personal direction.its annoying for you guys,especially yourself and blokes like taz and pumba and bioflex.i think ive been on this forum on and off over the past 2 years,but never get to a point where i can get stuck into training and sticking to a diet.i am at that point now though and just need to trust that what i do know ive learnt from you guys.

im really enjoying the 5x5, i know its early days but im feeling real good about the program and my ability to committ this time round.im also notice the weight at the moment,although still light in comparison to most of you guys,i can tell that im going to be working hard real soon.wooohoo

[olemanshacols]

tonights lifts

squats 30.5 kg 5 x 5
bench 25.5 kg 5 x 5
inverted rows 3 x 15
push ups 1 x 30
             1 x 8
             1 x 4
reverse crunches  3 x 12

gave my all to get to 30 push ups on the first set.the last two i was knackered.
my grip on inverted rows was noarrowed for tonight.only wide enough to fit my shoulders in if you know what i mean.felt my form was better and was able to do a few more although the last 1 or 2 on each set was a bit jerky to get my chest to the bar.
went real deep on the squats and felt as though they were slighlty easier .i think it may be better for strength and growth to not go so deep.??

[The Blob]

.i think it may be better for strength and growth to not go so deep.??

That's right mate.  I tend to recommend not to go more than a couple of inches past parallel as the lifter will tend to bounce out of the hole rather than using muscular force.

[olemanshacols]

ok

squats 33 kg 5 x 5
overhead press 25.5 kg 5 x 5
deadlift 40 kg 1 x 5
chins 1 x 1
prones 3 x 30 secs

chin ups and pull ups are really bad,atleast with the pull ups i ve worked out a way of still making myself work,but the chins are either way to easy if i cheat or impossible if i dont .really pissn me off .so much so that ive already broken the golden rule of not changing the routine.i ended up doing curls.i may just leave chins out of my log for the mean time.i will start logging them when i can do 1 x 3 1 x 2 and 1 x 1.THIS IS NOW MY SHORT TERM GOAL.

[olemanshacols]

another thing ive noticed is that my legs dont seem to be getting as sore actually they just feel the same consistenly with slighlty more pain when squatting.i guess thats the reasoning behind starting light and consistently and gradually adding weight.i just doesnt seem right.again its only early days with light weight.i just really want to feel that im workn them legs.

[The Blob]

ok

squats 33 kg 5 x 5
overhead press 25.5 kg 5 x 5
deadlift 40 kg 1 x 5
chins 1 x 1
prones 3 x 30 secs

chin ups and pull ups are really bad,atleast with the pull ups i ve worked out a way of still making myself work,but the chins are either way to easy if i cheat or impossible if i dont .really pissn me off .so much so that ive already broken the golden rule of not changing the routine.i ended up doing curls.i may just leave chins out of my log for the mean time.i will start logging them when i can do 1 x 3 1 x 2 and 1 x 1.THIS IS NOW MY SHORT TERM GOAL.

Hi mate, I am glad you have posted your concerns with the program.

Don't worry about not being able to do chins.  Just do 5 singles with as much ROM as you can manage (the way to get stronger at chins is to do chins!)

another thing ive noticed is that my legs dont seem to be getting as sore actually they just feel the same consistenly with slighlty more pain when squatting.i guess thats the reasoning behind starting light and consistently and gradually adding weight.i just doesnt seem right.again its only early days with light weight.i just really want to feel that im workn them legs.

Don't worry about the lack of soreness mate.  This is actually a good thing as it shows your body is adapting to the load and volume - stick with it, keep eating right and results will follow.

TB

[olemanshacols]

yeah i thought id try that. didnt manage to do a full chin up or half other than my first one.ive decided that ill just go for a chin up or 2 every time im near the rack.