I'm going to attempt a journal. I don't know if I will keep it up to date but lets see how it goes.
At the time of writing I've just completed 10 weeks of SS, 2 days a week. I've put on about 8kg on a bulk but I'm not happy with the results as I put on a fair amount of fat. I'm going to cut my calories back by about 300 a day and see how that goes for a while. I'm also looking to bastardise the SS routine a little (or a lot), which I will post below.
During my 10 weeks of SS I have discovered my body responds quite well to training each muscle group 2 days a week at lower volume (I have seen pretty solid gains in my legs as I've been squatting twice a week).
Here is my routine:
Bent over row
Standing shoulder press (or just 'press')
Back Squat ATG
DB Bench (perhaps decline)
Bench: 145kg/319lbs (estimate)
Squat: 160kg/352lbs (again, estimate)
Deadlift: 170kg/395lbs (yes, estimate)
Goals are 110kg at <15% and a 500kg big 3 total.
I'm trying to stick to 3300 cals a day with a breakdown something like 330g protein/110g fats and the rest in carbs.
Here we go!
Today was the first day of my new routine after 10 weeks of SS - I know I should've done it for longer, but my goals have changed a little so I'm going to try this for a while.
I trained at home today because I missed yesterday as the gym was closed.
Lunges 3x10 steps x 65kg
Bench 3x5x120kg (actual was 5, 4, 2)
Bent over rows 3x8x60kg
I have no where to do chins so I had to skip.
I am definately going to be sore in my hammy's and glutes from the lunges, maybe a little sore from the rows also. But generally I don't suffer much in the way of DOMS.
As far as food goes today I was under my target on protein and over on carbs, which isn't uncommon but it doesn't matter so much because I set them a bit out on purpose. Overall I hit just over 3400cals.
Today's diet has already gone down the toilet! I had a performance review with my boss and he ordered us pizza!
So yesterdays diet sucked and so did my workout.
Press (standing, shoulder)
3x5x80kg (actual 4,5,3)
Had lamb cutlets for dinner macros were in range of
Sat. Fat 79.5g
and thats not counting the pizza i had at lunchtime.
Attempting a Journal?
Try not. Do or do not, there is no try.
Good luck, I hope you stick with it!
Please check out and critique my Journal. Thanx