Vatics Strength Training log

Training Training Logs
1

I have been around the forums for a while and I thought I should take full advantage of the combined knowledge of the forum to fix my fuck ups.

Anyway first of all my stats

Height: 185cm 6’1
Weight: 79Kg/174lb

Lifts

Bench: 110kg/242lb
Squat: 175kg/385lb (good form) 200kg/440lb (poor form)
Dead Lift: to be determined (explained later)
Military Press: 95Kg/209lb
45 Leg Press: 310Kg/682lb
Dips: BW+40kg/88lb x 10
Sit-ups: BW+50kg/110lb x 15
Shrugs: 100kg/220lb x 6
Barbell Curls: 40kg/88lbx4
Wide Grip Chins: 19reps
Roman Chair: BW+40kg/88lb (OLD)

Goals

Weight: 90kg/198lb-100kg/220lb
Bench: 175kg/385lb+
Squat: 250kg/550lb+
1 arm handstand
1 arm chin up
clapping handstand push-up

Background: Ok first of all to explain myself about the deadlift thing, I broke my L5 yes I broke my spine. Not as bad as it sounds partial break so it healed quickly and I was able to get back into lifting after about 4-5 months but I havnt done any heavy DL since, I plan on doing so this week so I will put it up soon.

I do practice Tricking(mix of martial arts kicks and gymnastics flips) and I do not plan on giving it up any time soon I love doing it although I am not competitive, I also train in MMA.

I started lifting about 2 or 3 years or so ago and I started to do it just to bulk up but now I am more into getting stronger. I started doing more strength skills with my gymnastics about a year ago and got fairly good at them quickly, about the same time I stared to lift a lot more and I had good gains at the time in strength and size. I am not a big guy by any means but I dont plan on being like this forever. Anyway I will post more later about myself now onto more important things.

Regime:
Monday: Tricking then Chest, Bis and calves.
Tuesday: MMA
Wednesday: Back, Tri and Abs
Thursday: MMA
Friday: light Tricking then Legs, Shoulders and forearms, this day is also used to work on anything lagging.
Saturday: day off
Sunday: day off

4 sets per group at 10-8-6-4 reps for 3 exercises appart from forearms(only one, the extra time is used on lagging groups).

Diet:
Anything and everything I can get with a emphasis on protein and carbs. I do use a protein powder when I dont have time to eat like at work. I try to eat 5+ meals a day with a protein intake goal of about 350g.

Final thoughts:
I will put up photos later for the people who care and also that dead lift 1RM. I am starting to think I am trying to throw too much on my plate with a full time job training 5 days a week and mixing that in with a girl friend and going out with the boys but I want to try to make it work, I love doing all this too much. Please help me iron out the issues in my program, thanks.

Joel aka Vatic

2

Just some stuff I left out

the 3 exercises that I do per muscle group I place under 3 different groups Main Lift (Like Bench or Squat), Secondary Lift (like Incline Bench or seated row) and Tirtiary Lift (like wire flys or single arm tri extensions).

With my reps I usually increase weight every set unless I had bitten off more then I can chew in that case I stay at a doable weight, but the concept is 60%-70%-80%-90% of 1RM.

Thanks

Vatic aka Joel

3


I am sorry they are bathroom pics I didnt have much time to take them anywhere else. I am in deep need of some mass.

4


back

5

arm

6

Tri/abs/stuff

7


quads

8


L-Seat

9

http://images.t-nation.com/forum_images/8/1/81162-IMG_0185.jpg

moving into planche.

there will be more strength stuff later on.

10

I have started to hit the gym again for the first time in about a month after loosing my gym buddy and having christmas on the way didnt help. Seemed a bit weaker only making 10x65kg, 8X75Kg, 6X85Kg and 4X95Kg for Bench Press. Calves were ok at 10X65Kg, 8X95Kg, 6X115Kg and 4X135Kg for standing smith calf raise. I hope I will be able to hit the gym regularly again and continue my weight gain.

11

I have been considering using steroids for a little while now. I have been training gymnastics for a little over 3 years and lifting for nearly 2 years now.

I have gained in total about 6kg a year for the last 3 years, but my resent spinal injury kinda threw me out really bad and I would like to be able to recover from that faster and get my lifts and weight up faster, what do you guys think about this?

p.s. I know I am a bit young for it but I am still highly considering it.

12

I am thinking Dbol and Cyp. Any objections?

4 or 6 weeks of 20-30mg per day of Dbol and 8-12 weeks 400-500mg per week of Cyp.

13

I have changed my routine to a basic 5x5 just to see how that goes, I am still trying to find what give me the best returns so I will see how this goes.