Mon 26 Oct 09 - Chest
Shoulder still feels a bit weird at certain angles but full ROM and no pain
Warm up
Flat BB Bench
bar x 2 sets 10+reps
60 kgs x 2 sets 12reps,5reps
100 kgs x 2 sets 10 reps, 5 reps
140 kgs x 2 reps easy and good to go
160 kgs x 5 reps PR this week yay finally
160kgs x 3 a minute later
Touch and go and controlled. No problems at all was thinking of going for the 6th rep but decided not to. Was stoked
160kgs x 3 reps
dumbell bench (low incline)
2 sets AMRP 20 breaths or so haha
40kgs x 20 reps + 13 reps total one less than last week. Been bugging the management for heavier dumbells to no avail.
did 3 x 12 pec dec for the pump
called it a day 35 mmin training session
shoulder feels ok - a good work out. Weekend was screwed up in terms of food intake I took in much more protein than I was used to for weekends basically to make up for the 2 BOTTLES OF ROOT BEER ADDED TO 3 LITRES OF ICE CREAM - ROOT BEER FLOAT fiesta. Not a fan of carbonated drinks but I love root beer float and went crazy with it this weekend…
weighed in a fraction above 106 kgs
Tuesday 27 Oct 09
Decided to do Deadlifts at the last minute coz i did not feel too good. Feeling like I m coming down with a cold.
Deadlift Double overhand
Warmup
60kgs x 8 reps
100kgs x 5 reps used a belt on this one and felt damn uncomfortable so removed the belt after this set!
140kgs x 5 reps
180kgs x 2 reps complete deload on each rep
220kgs x 1 reps - straps on. weight went up very fast actually faster than the previous set decided to try 5.5plates for a PB
240kgs x 1 rep tough to get it off the floor but once it passed the shins it was rather easy. Lockout was again very fast. No problem at all. Rackpulls from just below the knees made lockout of this weight rather easy as this is my Rackpull working weight for reps. Hamstrings are a weakpoint as I think I ve strained the left one.
pull down machine under hand narrow grip dont know what the plate weighs
10 plts x 10 reps
12 plts x 5 reps
14 plts x 5 reps
16 plts x 5 reps
18 plts x 11 reps +4 + 2 (15 breaths) could not beat last week so did an extended set.
Bendover dumbell rows
40kgs x 2sets x 25reps
40kgs x 2sets x 15,10 rest dumbell on the floor each rep and lift it as fast as i can and put it down.
Facepulls
8plts x 12
10plts x 12
13plts x 12
16plts x 14
Ok workout today but was surprised by the deadlifts my best was a little over 5 plates (5 plts +2.5kgs) just before the fasting month which was a grinder and now 5,5 plates went up rather fast. Pleased wth that.
On a side note did not do Inverted rows as this weird chap was doing quarter squats in the smith machine with 10kgs a side. This clown does somewhat a total body routine,circuit style. Everytime I see him, he does the same shit full body routine - none of my business, I know but can’t help noticing this twit. He is dressed in some girl tights or some sort of undergarment and an XS tank top and is a certified A**hole who belittled and used unacceptable language on the floor trainers. Also he thinks he is badass and does not deload the rack after using it. My one and only encounter with this twit culminated when I was looking for a bench to do incline presses and after ensuring that no one was using that particular bench( I asked everyone who was within proximity of the bench) I picked it up and he shouted over from the smith machine which was a bout 5 metres away in a high pitched bitchy voice that he was using it. So I left the bench and after the squats he went up to the bench and did push ups - with his hands on the bench! WTF! did’nt want to mess with him just in case he threw a bitch fit and bitch slapped my arse. Don’t understand why he’s still not banned though being that he is a nuisance. Bloody twit!!!
Wednesday 28 October 2009
Upper chest and arms training
trained with SY today
High Incline Barbell Press
bar x 10
60kg x 12 , 5
100kg x 12 , 5 overdid this without thinking
140kg x 5reps (very controlled and smooth)tried the 6th rep but failed miserably.
Dumbell shoulder Press one arm at a time
32kgs x 12reps
36kgs x 6 reps - dont feel too good so not pushing this
Dumbell Hammer Curls Alternating
20kgs x 10 reps
24kgs x 5 reps
26kgs x 5 reps
30kgs x 5 reps
32kgs x 12 reps not the best form…
Tricep Pushdowns straight handle
10 plates x 10 reps
13 plates x 10 reps
16 plates x 20 reps dont feel as comfortable as the ez bar attachment
BEZ Bar barbell curls
Ez Bar x 7,7,7
bar + 40kgs x 10 reps felt rather heavy after the hammer curls
bar + 50kgs x 8 reps + 2 reps tough form was good though
Rope Pull aparts - using pulley machine and long handle attachement
6 plates x 3 sets x lots of reps>15
7 plates x 15 reps
8 plates x 15 reps
8 plates x 15 reps + dropset 6plates x 10
Tate presses
24kgs x 3sets x 12
Tried to do concentration curls
22kgs x 1 set x 8 reps terminate too tired already
crazy volume day for arms - way too much volume and too many exercises hahaha but its ok once in a while i think’ started introducing sholder movements still dont feel that good bout it though…
Damn, you’re big… keep up the good work man. I won’t call you huge or strong 'cause we all have to strive to be better right? Best of luck to your training. I’ll be reading.
[quote]rayray00 wrote:
Damn, you’re big… keep up the good work man. I won’t call you huge or strong 'cause we all have to strive to be better right? Best of luck to your training. I’ll be reading.[/quote]
Thank you for your kind words … you can call me fat though as I can’t see my six pack yet …
Felt Shitty Work Sucks - was supposed to be doing leg presses and hammies but did deads on tuesday (yes it counts as hamstring work) was pissed off so decided to back squat
warm up
barbell back squats - slightly wider than shoulder width.
bar x 15
60kgs x 10 ATG - low back hurts
100kgs x 8 ATG - same
140kgs x 5 ATG - low quality gym provided belt on
180kgs x 4 way below parallel paused and up
220kgs x 2 below parallel - same as last week - was heavy
My lower back is bothering me, have been for some time though …
Standing Military Press - to test shoulder for over head pressing - tested with dumbell yesterday was not too bad. Not supposed to go heavy but what the heck since everything ok
bar x 2 x 12 no discomfort or pain - good
60kgs x 10,5 no problem
100kgs x 6 belt on sore lower back and what do you know no problems
supposed to just test it but it ended up being quite a good shoulder exercise
leg press narrow stance - feet narrower than shoulder width and full range as low as the machine will allow but no lockouts
120kgs x 10
240kgs x 12 + 8 extended set with 20 breaths
seated leg extensioon
5 sets x many reps
should not have use a heavy weight for this coz the last set or so I felt discomfort on the outside of the knee - shit
Called it a day very tired
knees were ok squatting but felt uncomfortable after the leg extensions !
Friday 30 October 2009
Well i was able to squeeze in a session
Good Mornings
Warm Ups
bar x 2 x 15
60kgs x 2 x 12
100kgs x 12
120kgs x 8
140kgs x 0 lower back was saying acting up
decided to do shoulders on the fly ( forgot i did them yesterday!!)
Standing Nilitary Press
warm up
bar x 2 x 15
60 kgs x 12, 5
100kgs x 6 reps I could not do any more reps too tired …
110 kgs x 1
lateral raises
10kgs x 12
12kgs x 8
14kgs x 8
16kgs x 8
18kgs x 8
Cable Single arm triceps push downs palmes supinated
5 plts x 2 x 15
6 plts x 1 x 12
7 plts x 1 x 10
concentration curls bent over no rest R arm done L arm go
22kgs x 12
22kgs x 8
22kgs x 6
Some grip work for forearms
Called it a day - bonus workout. Not too bad.
Mon 02 Nov 09 - Chest
Feel crappy and tired today
Warm up
Flat BB Bench
bar x 2 sets 10+reps
60 kgs x 2 sets 12reps,5reps
100 kgs x 2 sets 10 reps, 5 reps
140 kgs x 2 reps - good to go
160 kgs x 5 reps same as last week.Touch and go and controlled- would not have gotten the 6th
dumbell bench (low incline)
2 sets AMRP 20 breaths or so haha
40kgs x 20 reps + 14 reps total one more than last week. Been bugging the management for heavier dumbells to no avail.
did 3 x 20 pec dec for the pump
called it a day 35 mmin training session. Bodyweight holding at 106kgs. Noticing that weight progression in exercises really slowing down. Need to up the food intake !!!
Great progress and honest reporting…
Stop putting yourself down about the fat thing, i dont yhink i could keep up the ‘ripping’ phase, to achieve that look. Some of us are just naturally broad, as long as i can see my mate, and i can sit up on the beach without my gut looking like a burger, who gives a fuck!!
I for one am going to tailor my routine slightly to take some of your ideas/methods on board. I notice you have quite a few down days. either through aches, moods or illness.
Last year i was clinically obese, and very depressed. Working hard as paramedic (snickers at 4 in the morn), my 9 yo daughter then said to me that i looked funny cause i had boob’s…
That was it, I’ve hit the gym at least 3 times a week and i attend MMA classes 2/3 times a week (mainly BJJ).
I am no where near what i would like to look/feel like, nor do i pose in the mirror. But, I do get satisfaction from the comments by friends/family and strangers on my size and progress.
Just read what I wrote, and I kinda went of track.
Bottom line is that I can train/work/raise a family with the biggest smiles and satisfaction all down to a product that was advised to me in my local gym by a CYCLIST…
Bouvine Colustrum…
Recovery and immune system has never been on top form as it is now…
Just an idea
All the best
WOODY
I was mostly joking about the being fat thing, if you noticed my aim is to get to 115kgs by next August which is not going to be pretty. It was also a sarcastic jab at the 6 pack brigade we have going on at the gym I train, all with 11 inch arms or so who go around classifying anyone without 6 pack abs as morbidly obese - idiots haha.
I was never obese, if I was to be defined in terms of structure I would be an endomorph before puberty, an ectomorph after all the way up to 25 when because of my decision to train I am now mesomorph - And thats the reason I abhor such body type generalizations, as they mean nothing.
Actually I do not have many down days, its just that at times work really is trying, unreasonable deadlines, clueless bosses etc thats about it - I have never been depressed or anything like that.I apologise if you got the wrong idea from the way I write.
Also with regards to injuries, during my training career (6 years) I have had one minor shoulder injury - that is all thankfully. The joint aches were experienced training while fasted. Muscle aches etc well it is to be expected as I am moving the maximum weight I can for a particular rep range and I am trying to beat the previous weeks record. Moving almost 4 - 6 plates a side for reps does take its toll on the body hence my low volume - good excuse for being lazy and doing negligible cardio as well haha.
Also I do not think i would diet to contest condition coz being natural I dont think it would be possible for me to hold on to muscle all that well when dieting.
Tuesday 3 Nov 09
Squat machine was already there today training haha
Joined him for rackpulls
Warmup
60kgs x 8 reps
100kgs x 5 reps
140kgs x 5 reps
180kgs x 4 reps -straps on
220kgs x 1 reps - supposed to go for reps but SM working up to a max so joined him haha
240kgs x 1 rep - easy
280kgs x 1 rep - struggled with this
pull down machine under hand narrow grip dont know what the plate weighs
10 plts x 10 reps
12 plts x 5 reps
14 plts x 5 reps
16 plts x 5 reps
18 plts x 12 reps - better than last week by 1 rep
Bendover dumbell rows
40kgs x 1 x 30reps
40kgs x 1 x 20reps
40kgs x 1 x 10reps
Inverted rows girly version
3 sets of as many as i could get total 31 reps
Not a very good workout today was a little rushed and lacked the usual level of intensity. On a side note never remove the callouses on my palms and fingers the day before back workout- hands hurt badly …
Wednesday 4 November 2009
Upper chest and arms training
trained with Squat Machine and SY today
High Incline Barbell Press
bar x 10
60kg x 12 , 5
100kg x 12 , 5 overdid this without thinking
140kg x 5reps (very controlled and smooth)tried the 6th rep and almost had it… failed at halfway point.Next cycle this will be mine dammit. Pissed off so I did another set
140kgs x 4reps.
SM wanted to do Military Press so Military Press it was haha
bar x 2 x 12 - good
60kgs x 10,5 no problem
100kgs x 6 n problems failed at 7 probably due to fatique from incline presses
Dumbell shoulder Press one arm at a time
30kgs x 12reps
32kgs x 12reps - shoulder fried so did not go for a heavier set aka lazy
Dumbell Hammer Curls Alternating
20kgs x 10 reps
24kgs x 5 reps
28kgs x 5 reps
32kgs x 10 reps very good form stopped at 10 coz form would break down if I continued…
Facepulls
8 plates x 12
13 plates x 12
16 plates x 15 + 5 extended sets 10 breaths
Tricep Pushdowns EZ bar attachment
10 plates x 10 reps
16 plates + 20 kgs x 23 + 8 + 5 extended set 10 breaths
Seated Curls arms parellel to floor
8 plates x 12
14 plates x 12 + 6 + 4 extended set 10 breaths
Supine Grip Single arm tricep pushdowns
6 plates x 12
7 plates x 6 - arms were fried
called it a day
Too tired quite a long workout. Not too bad a workout intensity was there.
Training Legs with Squat Machine - I just know its gonna be some crazy shit when training legs with him
warm up
barbell back squats - slightly wider than shoulder width.
bar x 2 x 5,8
60kgs x 8
100kgs x 8
140kgs x 5
180kgs x 4 gym belt on - Squat Machine said I was going very low almost ATG, I realised that the restaints were set too low haha but its good
220kgs x 3 =) Squat Machine called high on one rep rest below parallel
230kgs x 1 Again went way below parallel- way too low
240kgs x 0 One way ticket - controlled descent stuck at the hole way below parallel and had to bail
Squat Mchine did 170kgs x 1 for a below parallel rep. Thats 2.5 times bodyweight after almost a month layoff from studying for exams - Freakish Bastard
Front squats
60kgs x 5
100kgs x 5
120kgs x 1
140kgs x1 too tired
leg press narrow stance - feet narrower than shoulder width and full range as low as the machine will allow but no lockouts
120kgs x 10
240kgs x 15 + 5 extended set with 15 or so breaths
Called it a day - walked funny. was supposed to end at 5 plates a side x 3 but egged on by Squat machine to test max strength. So officially 1 rep max Barbell Backsquat way below parallel rep PR is 230kgs not too bad
Strangely bodyweight is slightly below 106kgs. Will eat more this weekend.
Took a back pic but then battery went dead.
Not easy sing a timer had to prefocus and on an object and quickly get into position and hope the focus turns out ok and hit the pose before the camera took the pic. Would have asked the Mrs but she’d just laugh at me …
Anyway here is a back pic about 1.5 months after the end of fasting and a bodyweight of 106kgs
The pic looks washed up ,I was not centred, tilted to my right and was not ready …
judging from this pic, i can clearly see that a tiger is orange with black stripes and a zebra is white with black stripes. and an ox has no stripes. ha…
Mon 09 Nov 09 - Chest
It was raining heavily today rather cold
Trained with SY
Warm up
Flat BB Bench
bar x 2 sets 10+reps
60 kgs x 2 sets 12reps,5reps
100 kgs x 2 sets 8 reps, 5 reps
140 kgs x 2 reps - felt heavy on the concentric, paused for a second and lifted explosively.
160 kgs x 6 reps NEW PR - touch and go and controlled - 6th rep was a grinder took me 2-4 seconds to complete it. SY was there egging me on for the 6th rep. Damn tough sixth rep would possibly have given up if not for his encouragement - " light weight u f*cking pussy, my grandma lifts more than that and so on "( just kidding SY)
dumbell bench (low incline)
2 sets AMRP 20 breaths or so
40kgs x 20 reps + 13 reps total one less than last week.
did 4 sets of pec deck for the pump higher reps 12-15 per set increasing weight each set stopped at plate marked 75 or so.
Finished in 30 mins so did
Supine Grip Single arm tricep pushdowns
3 plates x 30
6 plates x 15
7 plates x 15
8 plates x 10 this was heavy
called it a day, 45 mins training session. Bodyweight holding at 106kgs. R shoulder still feels weird I tried to do a few wide grip pullups but by the second rep there was discomfort. In any case good workout 3.5 plates for 6 finally will stick at this weight next week to match 6 with better form and hopefully get 7 or maybe up the weight and repeat the process haha we’ll see.
Bendover dumbell rows
40kgs x 2sets x 25reps - Form was too damn good. Ridiculous to start this as first exercise at this weight but needed to do something coz apparently a guy was quarter squatting with the bar and 2.5kgs a side thats right 2.5kgs with the personal trainer instructing him and all. Solid. I do not like to judge but seriously…
pull down machine under hand narrow grip dont know what the plate weighs
10 plts x 10 reps
12 plts x 5 reps
14 plts x 5 reps
16 plts x 5 reps
19 plts x 5 reps - upped by 1 plate, damn tough
Decided to do Deadlifts
Deadlift Double overhand
60kgs x 8 reps
100kgs x 5 reps
140kgs x 3 reps
180kgs x 2 reps complete deload on each rep
220kgs x 1 reps - straps on. weight went up but it was not pretty
240kgs x 0 rep - 2 attempts failed miserably - should not have tried this coz the preceding set with 5 plates was ugly. Funny how this weight was sort of ok 2 weeks ago…
Facepulls
8plts x 12
10plts x 12
13plts x 12
16plts x 14
Called it a day - forgot to do inverted rows would do it tomorrow. Training was a bit off today. Hoping tomorrow would be better. Might be because I was training in a singlet haha get a little self conscious - I prefer my ratty XXL t shirts any time
Wednesday 11 November 2009
Upper chest and shoulder training
trained with Squat Machine and SY today
High Incline Barbell Press
bar x 10
60kg x 12 , 5
100kg x 12 , 5
140kg x 5 reps and racked it - was supposed to get the 6th this week damn
SM ,SY wanted to do Standing Military Presses
bar x 2 x 12 - good
60kgs x 10,5 no problem
80kgs x 2 felt ok
100kgs x 6 could not lock out number 7 - sucks
Pull Ups
Bodyweight
2x5
1x4
1x3
haha back still fried from yesterday
Straight arm pull downs many sets x many reps
Inverted rows girly version
3 sets as many reps managed 37 today 6 better than the previous week with the same set up
Called it a day
Felt rather tired today- Apart from monday this weeks worout so far sucked. may ease up a biit tomorrow
anyway its arms tomorrow so should be less taxing on the system …
Friday 13 Nov 2009
Cold, cold day got caught in the rain twice. Training with Squat Machine
Front squats
bar x 2 x 10 stetches for lower body and back
60kgs x 2 x 5
80kgs x 5
100kgs x 5
120kgs x 5
140kgs x 5 belt on - deep and felt comfortable but bar on the shoulder still hurts
SM tried to max out with 130 and failed - that is almost 2x his bodyweight!
leg press narrow stance - feet narrower than shoulder width and full range as low as the machine will allow but no lockouts
80kgs x 10
160kgs x 10
240kgs x 12
300kgs x 5
Grip work
Farmers walk with 40kgs dumbell
2 rounds and too easy
Pinwheel curls 32kgs
3 x 8
Fooled around with supine triceps extension with long handle attachment
Many sets x many reps
feels good and may keep this for triceps work really tough.
Called it a day. Was happy that front squats more or less back to normal was a bit pissed when I was able to do a single rep last week. Was a long workout almost 1 hr 15 mins coz SM went crazy with his rep schemes. He more or less did 30% more sets than me - Front squats alone he did 10 sets including 3 failed attempts at 130kg and all out sets at 100kgs and 120kgs. Leg presses he did 20 reps with 210kgs all out and did 8 reps of 240kgs all out. His work rate is crazy and he does not know how to back off - will just go on and on until he fails … Intense!
