Pursuit of Strength

[msmith19]

Hi guys, this is my diet and training log. Feel free to comment.

Stats:

5'11
180lbs (morning)/ 185lbs (night)
21yo
425lb DL
275lb Bench
235lb Powerclean
285lbx3 Squat

Diet:

~3500 calories (250-275g P/110g F/rest C) depending on workout.

2L Milk
1 box KD
1 can tuna
2 chicken breasts
2 scoops protein
1-2 cups brown rice or equiv. in WW bread/yam/potatoes
10g fish oil
5 tbsp olive oil/PB
1 banana
1 cup mixed berries
assorted vegetables
assorted sauces

9g creatine
9g taurine
2000 IU Vitamin D
1g Calcium
1g Vitamin C
450mg Magnesium
30mg Zinc
10g Fish oil

Training:

Monday:

Squat 1x3, 1x5
SLDL 2x8
Leg Curls 3x10
Weighted Abs 3x15

Wednesday:

Bench 1x3, 1x5
Military Press 1x6, 1x8
Weighted Dips, 1x6, 1x7, 1x8
Triceps 2x8

Friday:

DL 1x3, 1x5
Weighted Chinups 1x6, 1x7, 1x8
Powerclean 3x5
Biceps 3x8

Cheers!

 

[msmith19]

Legs

Box Squat: 3x275, 5x245 (add 5-10)
SLDL: 2x8x205 (add 10)
Leg Curls: 3x10x110
Cable Crunches: 3x15x150

Good workout with high energy. Squat went well, although bumped the safety bars on 2nd and 3rd reps..gotta lower those. Just started squating again a couple weeks ago after not squatting for a couple months.

 

[msmith19]

Chest

Pause Bench (2-3s): 3x5x185
Weighted Dips: 6xBW+60, 7xBW+55, 8xBW+50
Seated DB Press: 6x75, 8x65 (substitute for OHP)
Weighted Abs: 3x15x150

Mixed things up, light workout. Was feeling kind of burned out from studying/not eating how I should.

 

[msmith19]

Back

Deadlift: 3x365, 5x315 (add 5/10lbs)
Chinups: 20xBW, 15xBW, 10xBW
Cable Curls: 2x8x90

Shitty workout. Platforms were taken for over an hour so I had to DL off the ground where you have eccentric contraction as not to drop the weights. That said, sore back and slightly lower weight. Dip belt was being used so no weighted chins. Studying well and eating satisfactorily.