S & C log poverty training

Takezo

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I am the worst at keeping a digital log.
I do keep a great journal of all my lifts and training. It is bound together with duct tape and lives in my gym locker. I've had a journal for as far back as I can remember lifting. Thanks to one of my friends telling me that if I ever want to make gains a Journal is essential.

I am 5 foot 7 inches and I am almost always 66 kilos. Yesterday I weighed in at 67 kilos.
I've lifted on and off for about 10 years along with participating in one form of Martial Arts or another for a long time as well. I've always been the small guy in the group of friends that I've trained martial arts or lifted with. It's good motivation.

This log should be a digital document of my attempt to gain about 8 kilos. I'd like to look like the dudes in the Rugby league. Rugby Union is amazing too. I'm also training to get in better cardio shape.
Unfortunately I am in the poverty zone. I supplement my food needs with stolen ensures from the elderly in the hospital where I work as well as custards and single slice cheeses. My groceries are mostly dal, chick peas, and rice with some veggies. It's a hard life being and international starving student but my life just wouldn't feel right if I didn't train.
I ride a bike for at least 30 minutes every day.
 
excellent and welcome to the board! I look forward to see how you can gain 8 kilos with no food but i think u can do it!
 
8 kilos is a serious percentage of your current body weight, but your opportunistic attitude towards nutrition gives me confidence in your struggle.

Taking advantage of your employment situation is a good start, but if you're going to pack on pounds you'll need to eat constantly at school as well. As a student, I always found awards ceremonies and department mixers to be a great source of free buffets. Stack 6 inches of cold cuts on a wheat roll, and you're on your way towards meeting your protein requirements.

I'm looking forward to following your progress! Lift big and get large, my friend.
 
This morning I ate the same thing I eat every morning.
3 scoops of oats with 3 table spoons of flax seed, one stolen spoon full of honey, hand full of sultanas, one scoop of wheat germ with milk and a dark ass strong motha of a coffee.

45 minute warm up ride to the gym.
Stretch
Squat (warm up) 2x10 @ 40kg then; 1x10 @ 60kg, 1x7@ 80kg, 1x5@ 90kg, 1x5@100kg, 1x5@ 80kg, 1x 10 @ 60kg
next
Clean and press 3x5 @ 40kg
then
Snatch 3x5 @20kg
then
Roman Chair 3x15 (hands on head)/ super set with Leg press 3x25 @ 60kg
followed by
Calves 3x25 @40kg (seated)
Dumbbell Deads Murray style 3x10 @ 15kg
Not really a leg day as much as just a power lifting day. I'll do a real leg day in a little while.

After I munched two tuna sandwiches. (32 gram can) Whole wheat toasted and smashed about 900mls of milk. My farts are poison already.
Then I waited 1 hour and did 50 minutes of HIIT on the bike. It was really hard but it felt good.
On the way home I passed some chump all decked out in lycra on a sweet road bike. I was rocking a bike I traded a case of beer for and blew past him while going uphill, it made me feel pretty good I guess.
 
Welcome to the logs
 
Today I woke at 7am, had the same breakfast as always. Went to school and conned a bit of food off some girls.
I had two midterms then a lunch of Burghal with broccoli, carrot, onion, ground beef and dhal.

At the gym I hit a ten minute good row session to warm up followed by:
Arnold press 3x10@10 kg/(superset) Dumbbell fly 3x10 @7.5 kg
Seated dumbbell clean press motion 3x5-7@30lbs
Tri French Press Ez bar 4x10@25kg/ Close grip EZ curl 4x10 @25kg
Seated ogre curl 3x10-12@10kg/Tri Rope extensions front 3x10@ medim
Forearm ez curl 4x10@20kg/ Tri rope extensions3x10 @ light medium
Tri dips 3x15
Now I've got to stay awake for another 20 hours.
 
Endless. "Master, must a man always do what the government tells us to do?"
 
I drank 2 litres of milk at work.
After a 28 hour day I took a 6 hour nap.
Then I ate the same breakfast I always eat.

My lifts today went as such; chest back
Warm-up with stretches and row plus incline dumbbell press 2x10-15@30lbs
Incline dumbbell press 3x10@45/Dips 3x10-12
Rows 3x12 @ medium weight/ Flat bench machine 3x10@ light-medium
Lat pulls 4x10-15 medium weight/ peck deck 4x10-12@7
Pull-ups 3x10 / push-ups with medicine ball/ push-ups (3 burn out sessions)
Circuit training abs bicycle/ gator crawls with 4kg weights/ med ball ab slam.

Played with the speed bag for a while then incline bench burnout and some more dips.
Just finished another litre of milk.
 
Today was my last contact day at Uni for the semester. Except for a few mondays that I must come back to campus for. I will be on prac at the hospital starting on Tuesday. I'll be there almost every day for three weeks. That means I'll be at the gym almost every day for three weeks.

Same breakfast. Lunch was a massive pile of chickpeas with veggies and ground beef.

Today I hit the free gym at the physio lab at Uni. I did a cycle session in preperation for my 200k bike ride in December. December is notoriously the hottest month in Australia so I expect to be riding into a hair dryer of 40+ heat. I rocked a towel on my head this time, next time I think I will wear a hoodie and a neck towel just to get the sweat up. Maybe I'll even plug in a hair dryer and blast it in my face for the entire session.

I rode on the stationary (I've got a flat tire otherwise I would've been hitting the concrete) for

85 minutes and I went 60 kilometers
I burned an estimated 700 calories
My average heart rate was 125 BPM with a max of 147.

I started my ride session when the sun was setting so it was light enough in the room. However towards the end of my session it was a bit dark. Some guy came in and flicked on the lights and asked me if I prefered to train in the dark. I said no, I started when it was light outside but I didn't want to get off the bike. It was at this point I said "oh man, there's my water bottle" and took a huge gulp from it.
 
Day 5 was a rest day. I don't think I did anything except work.
Day 6 was good.

I hit a 7 minute warm up on the row machine followed by HIIT rowing.

2 minute intervals with 3minute rest.

1x 2:00 500m/Average
1x 1:58 500m/Av
1x 1:55 500m/av
1x 1:49 500m/av

Followed by Bicycle abs 3x25 / weighted cable crunch 3x15/ cable rotations 3x15
Roman chair 3x10 @ 10kg/ Obliques 3x10 each side

This row session was really good. Kmonk and Chin, I reccommend the interval row training to tighten up the core and thicken the back.

I lost weight yesterday I weighed in at 65 kilos.
 
^

Thanks for the recommendation!

I actually made a mental note to incorporate your rowing workout after reading your log yesterday- I didn't notice your instruction to do so until just now!
 
Day 8
Cycle to work. 45 minutes intense bike ride.
Seated dumbbell bicep curls 3x12 @ 10kg/ Incline dumbbellpress 3x12 @ 10kg
Dips 3x12/ Tricep rope extensions 3x10 @ heavy
Incline with smith 3x15
One arm cabe\le kick back 3x10/ One arm lat pull downs 3x10 @ heavy
 
Day 8 afternoon

after the morning session I hit a nice afternoon session.
Peck deck 3x15@ medium
Close grip curl 3x10-12 @20kg/ Shoulder front raise with light bar 3x10
Tri french curl 3x15-20 @ 20kg/ Seated dumbbell curls 3x10-12 @30lbs
Tri dips 3x15-20/ Shoulder fly 4x10 @ 10kg
Shoulder press 4x10-15 @20kg/ Weighted ab pull down 3x25 @ heavy
 
day 10
Cycle 30 minutes to work.

Flat dumb bell bench 1X15@ 35lbs, 2x10@ 50lbs, 2x10@25kg
Lat pull downs 3x10 @ heavy/ Cable Row 3x10 @ heavy
Incline bench 3x10@ 30kg/ Dips 3x10
Bench machine burn out 4x 20-25
 
Following day

Shoulder stretch/ leg warm up/ lunges 2x10 @ 10kg
Power Cleans 3x5 @ 60kg (good)
Squat 1x10@60kg, 1x10@ 70kg, 1x7@ 75kg, 1x7@80kg, 1x7@ 85kg, 1x5@60kg
Leg press 3x25@ 40kg+sled
Super mans (hammy body weight curl) 3x5-10/ Calves *tick
Leg extensions 3x10@ medium weight
 
a few days later

Shoulder fly 3x7-10 @10kg
Ez curl 3x5-10@ 20kg+bar/Tri Cable rope extensions *tick
Seated curl 3x10@ 10kg/ Tri dips *tick/ Abs *tick
 
Cycle to work

Bench machine 1x25@ # 3 , 1x20@ #3, 1x15 @ #3
Lat pull down 3x12-15@ #9
Power cleans 1x5@60 kg, 1x4@65kg, 2x2@65kg, 2x5@60kg
Flat bench dumbbell 1x12@50lbs, 1x10@25kg, 1x10@ 30kg, 1x7@ 30kg
Shrugs 2x15@30kg, 2x20@25kg
Incline bench on smith 2x10@20kg, 1x10@ 30kg, 1x7@30kg (plus weight of smith)
Dips 3x10
 
Shoulder dumbbell raise side/front/rear @ 4kg
Barbell press 4x10@27kg/ upright row 4x10@27kg/curl 4x10/french curl 4x12-15
Standing ogre curls 3x10@ 15kg/ Cable rope extensions 3x10-15
Squats 1x10@ 60kg 2x7@80kg, 2x10 @ 50kg (deep)
leg extensions 4x10-12 @ heavy
Hammy curls 3x10-12 @ heavier
Calves *tick/ Abs *tick
 
Sunday

Rowing 11:37 @ 3.22 500m 2:26 500m av

Ab circuit
Shoulder side raise 4x10 @ 4kg
Front raise 4x10@4kg
Clean and overhead press 3x3 @ 60kg

Handstand push ups (for Kmonk) 3x12
 
Monday
Cycle to work like a savage. Stretch.

Lat pull down 3x10-12 @ #11/ Cable Row 3x10-12 @ #8
Flat bench dumbbell 4x10-13@ 50lbs/ dips 4x10-12
upright rows 4x10-12@20kg (go up) / Peck deck 4x10-15 @ Heavy
Roman Chair 3x10 with 10kg/ Incline bench 4x10 @ medium weight. 2x5-9 @ heavy
Abs
Push-ups burn out/ horizontal pull-ups
 
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