Posted at July 29, 2009, 12:02 am:
Hello. I've been registered on these boards for a few months but have been reading them for a bit longer and I thought it was time I poseted my own journal. But I'll tell you my story first. I graduated from high school at the end of 2004 at 5"9" and about 90kg, with a pretty fat frame. Like many others in my generation I neglected my body and didn't really respect it. But when 4 month holidays started I thought I might try doing something about it. In about 9 months I dropped to 72 kg, while increasing my strength in most areas. However, in my haste to lose weight I made a few mistakes like not gettting a proper weights regime (ie more balanced) going and still not getting enough protein. Taking care of diet has been a bit of a battle because my parents haven't been very cooperative in overhauling the family dining habits so I've had to do it myself to an extent. I think this may change though in the future.
I think I took my 'cut' too far before, as I started losing strength as the newbie gains wore off. So from Jan 1 I started a bulking program, and I wil lsee how I go. My diet is usually pretty similar every day so I will show you today's one.
Meal 1 - 8am - Bowl of oats with 250 ml skim milk + banana
Training - 9am-10am
Meal 2 - 10am - banana + 1.5 scoops On whey
Meal 3 - 1pm - Roast chicken sandwich (250gm skinned chicken, 125g cottage cheese, some lettuce and 4 slices multigrain bread)
Meal 4 - 5.45pm - 250ml skim milk + 2 slices of wholemeal bread with 25g peanut butter (yeah I know it was too much of a gap btw meals but I had uni. I'll try to sort it out tho.)
Meal 5 - 7pm - Banerjee Deluxe roll (150g drained springwater tuna + 125g low fat cottage cheese + some lettuce + whole meal pita bread)
Meal 6 - 10pm - 1.5 scoops On whey + 500ml skim milk.
I'm not sure how many calories this is. I'll try and come up with a rough guess a bit later but I calculated protein intake to be around 190g from the labels, excluding the roast chicken, so its probably about 210-220g today. Hopefully if I can get over 190g a day I'll be happy (let me know if my maths is wrong!).
Now to my training...
I'm sort of midway through a bulk but I'll start recording my results here on this thread. Here are my max lifts. I'm doing a conventional 4 day split. Nothing fancy.
Bench - 70kg x 5 reps x 3 sets
Deadlift - 85kg x 6
Squat - 90kg x 8
MP - 47.5kg x 6
Leg press - 275kg x 8 (lol this was done two years ago. Doubt I'm capable now!)
I'll post my current picture after I take a few shots, but I need to get my brother's camera. I'll do it this week for those eager to see some skin =p. Anyway thanks for reading my thread and I'd love it if you could offer some comments/criticism too.
Original of the message was taken from http://forum.bodybuilding.com/
Replies:Forgot to put my stats lol.
Pre-gym psych up track
Memphis Bells - The Prodigy
BACK/TRICEPS
War...
Great to finally see a journal!
I like your choice of back exercise...
hehe thanks mate, good to see you here.
Ok, I still cannot get access to a digital camera so that's no good, b...
Pre-gym psych up track
Acquiesce - Oasis
SHOULDERS/ABDOMINALS
...
Goood Journal and nice lifting!
-U could definitely use more protei...
Thanks for the advice dave.
http://photobucket.
User name :rajibbanerjee86
pw:rajib86
Looking 100x better then what i remember u of man!
Get some better pi...
hehe I might get mum to do the photography next time for me so I can f...
i dont know why, but i cant bring someone else to take a picture of me...
haha yeah now I'm sort of reconsidering thinking abt how uncomfortable...
I've taken a couple of days off to deal with a big uni assignmnet + I ...
ive tried PVL chocmint whey and it was heaps good, even better than ON...
Apparently ON Chocmint is awesome.
Pre-gym psych up track
Slide Away - Oasis
LEGS
Warmup
-2 min easy ...
Today had a pretty rough start as I was up until 3.
I'm lovin' the short rest periods hehe.
Cheers mate.
Yeah it took me a while to get rid of the "going to failure is go...
Dude thats a killer session!
I would have really struggled with tha...
Yeah lol I'm already feeling some hardcore quad stiffness.
I just got back from training a little while ago but I'm kind of in a ...
CHEST/BI
Warmup
-Stretching
Flat BB Bench Press
20kg x 8
...
hm seems to be a lack of strength in that workout eh Raj?
Dont worr...
Will do mate cheers.
CARDIO
20 min on bike using interval program (which is sh1t) on lev...
hm good luck with tmorows workout.
TODAY'S WEIGHT: 74.
SHOULDERS/CALVES
Warmup
- A lot of stretching
- The cardoi mach...
Decent sesh man but hopefully ull get the ball rolling some more.
nah unsw smith machine bars are 10kg.
Last time I tried to have a week off was when Ben was taking maxes.
I woke up this morning and knew I was too fatigued already to hit the ...
you shouldnt do cardio on ur week off.
Yep point taken.
eat and sleep
BACK/TRICEPS
Warmup
- 2 min easy bike ride
- Stretching/dynamic stre...
TODAY"S WEIGHT: 74 .
Awesome stuff r-ban
and good diet.
Hey dave thanks for comments.
Today's Diet:
Meal 1 - Breakfast 9.
good work on the diet.
Cheers for comments.
haha yeah i tryed pretty hard to find dextrose.
Shite.
Today's diet, and yes I know I should eat at 3 hr intervals but today ...
holy crap man u ate like 4 meals in 4 hrs lol
As for the surcrose t...
Ah, another 24 fan.
Yeah hehe couldn't think of a better word, damn Selway and his poor En...
Today's diet:
Meal 1 - Breakfast 8.
Looks like a very solid day for diet.
Yep sanitarium, straight from coles (crunchy).
Who DOESN'T LIKE 24 and Lost?
Those 2 shows are the best thing hap...
lol you got some imagination EP .
CHEST/BICEPS
Warmup
- 2 min easy bike ride
- Stretching
Incline Dum...
Good workout and some nice numbers popping up
TODAY"S WEIGHT: 75.
Hey dave, thanks for comments:
- previous decline PR was 65kg x 4 or ...
I hold for as long as i can and then place them back on the rack?
I c...
are you two talking about the same exercise?
i think raj is talking...
yeah lol thats the one.
woahhhh! sorrrry! hahaha i thought u meant DB static holds where ur ho...
Yeah I might take it out of my routine.
I was a good boy last night and didn't touch a drop of booze .
Good news:not sick any more
Bad news: exams have screwed with my train...
Glad ur feeling better, just thought ur lacking a bit of protein.
Aye aye captain, gonna down 125g of the white stuff + another shake in...
Got bored of my studying so I thought I'd have a browse around the net...
ah so this is your journal.
hehe thanks for dropping by mate, will be keeping an eye on yours too
Kettlebell training has always intrigued me, especially the renegade r...
Today's diet:
Meal 1 - Breakfast 8am - Bowl of oats + 1 scoop ON wh...
Diets looking fairly consistent nowadays.
Yeah getting pretty sick of it, but at least i got a few 200g tubs of ...
Hmmmm, it seems you're spending more time in diet than training.
Yeah its been a bit haphazard this week, although EVERY planned sessio...
SHOULDERS/ABS
Today's weight: 74.
good work on the 2 PRs! you can try front raises or BTN presses if you...
haha yeah maybe next time I will , just when he least expects it.
nice workout, u seem to always go well and then lose a lot of steam af...
yeah I think break wasn't long enough for second set + mentally I thou...
Today's Diet:
Meal 1 - Bowl of Oats + 500ml skim milk + 1 scoop ON ...
Heh, usually leg days or doing squats would normally pump people up.
Thanks Elrah, appreciate the comments.
Not bad, bit light but you said it was easy.
Thanks EoR, nest time I hope I can get on to my working sets.
ahhh im so confused.
- Hey sorry if I didn't respond before, I thought it was retorical que...
hehe jason.
Yeah I've been reading articles and ppl are saying teh same thing, abo...
BACK/TRICEPS
Warmup
- 3 min row
- Dynamic stretching
- Norma...
Today's diet:
Today's Weight: 74.
On the ATG squats, don't listen to the trainer.
Thanks a lot, very helpful comments and links ther mate, I already do ...
I forgot to add one thing.
Geezes r-ban, it took me 2min jsut to scroll that ONE workout post hu...
Hey buddy, standard rowing feels much better, maybe at a 45 degree ang...
Well, first off, do whatever works for you or makes you feel much comf...
CHEST/BICEPS
Warmup
-2 min bike ride
-Strecthing + dynamic stre...
As I said earleir I had crap preparation for today's session, with 5hr...
hehe Raj, iv often had this "humbling" experience where u un...
Thanks mate.
I've been there so many times myself [i.
Thanks EoR, I'll take on board what you said and start incorporating i...
hey dude, thought id drop in, since you did for me.
Thanks mate, yeah I do them standing, felt like a bit of a change from...
LEGS
Warmup
- 5 min bike ride
- HEAPS of static stretching, includin...
Today's weight: 75.
Don't listen to too many people.
Thanks elrah, I'll try and get someone trustworty to check out my form...
Impressive DB Lunges
That woulda made me spew or something.
I know a small amount about box squats, but obviously I'd have to rese...
Today's weight: 76.
Today's diet:
Meal 1 - Breakfast 8am - bowl of rolled oats + 600ml ...
good deadlifting and solid weight gain.
umm I hope so but I'm going by the mirror as well.
Just got back from the gym to find a nice little surprise.
Today's weight: 75.
Today's diet:
Meal 1 - Breakfast 8am- bowl of oats + 300ml milk + 250...
decent workout, good work on the PRs
im not the biggest expert on w...
Hey Ben, yeah was thinking abt that earlier this evening, I might give...
pretty decent workout.
All that in 50min? Geeze, it reminds me of my earlier routines.
Good workout, and nice volume.
Thanks boys, appreciate the comments, hehe I ran out of low cal jelly ...
Well, if you're talking about your lower back, then no, but if you're ...
Thanks man, will do.
Allright, I just got back from the races so I'll post today's diet.
What i do to warm up for military press's normally a 2-3 minute light ...
Thanks man, I'll give it a try, it soudns like a pretty solid warmup r...
Today's weight: 75.
BACK/TRICEPS
Warmup
- 2 minute row
- Static stretching
- Dynamic str...
Big session for some core lifts, PRing rows and deadlifts is a good si...
big session there, good to see you figured out proper deadlift form.
Thanks for the encouragement/advice boys, can't wait for next back day...
Good PR! glad to see u got ur form a-ok and it seems u got a pretty bi...
LEGS
Warmup
- 4 min bike ride
- Static stretching
ATG Squats
20kg ...
damn man, nice work on the squatting and lunges!
squats are coming ...
Today's weight: 75.
I had a scheduled chest + bi session today but I don;t think I'll do i...
Just so you know.
Thanks Elrah, yeah I am very seriously considering a variation on the ...
Yesterday's diet:
Meal 1 - breakfast 9am - 1 scoop ON whey + 500ml sk...
Today's weight : 76.
CHEST/BICEPS
Warmup
- 2 min bike ride
- Static stretching
Incline D...
Here are a few pictures I took.
it says 0 pics.
hmmm there should be 6 pictures there, the link worked for me.
Solid workout, few PRS and it's good it was better than you deserved w...
People are gonna think I'm a curl junkie now lol last week I thought m...
Those are reasonable goals R-ban and i have no doubt u can reach those...
hehe thanks for the kind words ske, got leg day tomorrow so I better s...
Today's weight: 76.
great session, squats and lunges are coming along well!
also good p...
wow, a near perfect session.
Thanks for input, boys:
- I'm pretty sure they are only 14 inch.
Diet:
Meal 1 - breakfast 8.
got some hectic meals dude.
u sure went hectic on ur jelly, cokezero and scoops on ON that day loL...
Oh man it took a while to get it on track, its very much a gradual pro...
Yesterday's diet was clean + i got enough proten so it was good, but u...
BACK/TRICEPS
Warmup
- 3min row
- Static stretching
- Dynamic stretch...
With you doing 3 reps on your PR on deadlifts, I would've given it a 1...
To be honest r-ban i tihnk thats the best workout iv seen from u.
Thanks elrah, as i was filling up my bottle I told mysef I couldn't le...
haha yeah dont **** form for weight but damn ur putting up proper weig...
I find it slightly more difficult to reset, it sort of becomes like a ...
Hey man, heres that link you where after
http://www.
Hey buddy thanks for the link.
Last page, atg, nice weight mate.
Hi Brit, thanks for dropping by.
Today's diet:
Meal 1 - breakfast 8am - 300ml skim milk + 1 scoop ON...
Heh, you must be all psyched since you keep breaking records, huh? Hap...
Very good article, thanks EP, I'd rep you again if I could! Its funny ...
Today's weight : 76.
Nice work on the db PR, it's always great to smash a mental barrier.
Today's diet, but as its only 4pm it may be subject to change:
Meal 1...
lol the 15kg is for the barbell! So that's teh equivalent of 7.
you should be able to hit 27.
yeah 27 I should be repping within a month, umm I dunno maybe 2500 cal...
Nice workout man.
Yep i second that good stuff, i like the comment about using 1kg DB's ...
Thanks for the comments boys.
Ok I have a big session comign up in about 90 min time, and i think I ...
CHEST/BICEPS
Warmup
- Static stretching
Incline DB Press
1...
ah just one shitty session.
Will do.
i think session was a bit underrated.
Thanks dave, but I dunno I guess I was sort of building up for a big s...
Today's weight - 77.
intensity increasing tricks .
awesome workout man.
lol yeah it felt pretty good, still got some improvement in me I think...
Congradulations on your new PR on squats! Is your form getting any bet...
Well I actually think it is, I'm getting more used to the motion of sq...
Nice going r-ban, saw you were pissed after yesterdays workout so hope...
Great squatting! 2 plates a side! Now for 3 per side
hehe one thing at a time
SHOULDERS/ABS
Today's weight - 77.
hm nice weight gain on a clean diet.
ull be right to hit the 27.
Huge volume there R-ban.
Hey thanks for input.
There was nothing wrong with that many isos, I mean you could have a f...
Thanks EoR, I'll try it next week after shrugs.
Really impressive session r-ban
never ceasing to amaze these days w...
hehe thanks dave.
Congradulations on your new PR! And even better, you did it twice desp...
Thanks ElrahPrime.
Today's weight - 77.
damn man by the time i get back to doing deads in 2 months time, youll...
Those flat numbers aren't too bad after inclines.
Yeah felt weak today, hopefully putting it on a new day (ie so its not...
Diet:
Meal 1 - breakfast 8am - bowl of wholemeal cereal + 300ml skim ...
dont worry about it man.
hehe thanks man, nah i think i'll do 125 x 3 instead
Thanks for stoping by my journal, looks like you too are making some f...
You really notice it, because you could actually feel your lower back ...
Yeah definitely, end of a long day, gym packed with all the evening cl...
Yeah, I hate it when the gym is so packed.
haha thats true, lets hope it works tonight .
This may seem weird but.
lol that is random but no I do not play cs
Hmm, bad luck on it not turning out well, but you did do 3 chest orien...
Today's weight - 77.
Shit I didn't see this comment till just then.
Today's weight - 77.
Diet:
Meal 1 - breakfast - bowl of rolled oats + sultanas + 1 scoop w...
Today's weight - 77.
great squatting, keep it up! cycle a 5x5 and we'll see a 120 ATG for s...
DB Shulder press is picking up a bit it seems.
Damn fine squatting R.
Thanks rune, leg and back day are my fav atm!
Diet has been raped in the last day and a half.
haha same here, you should have seen the amount of fried shit i had o...
lol yeah know what you mean.
Here is a back shot taken two days ago.
I have been lazy on not posting my diet.
hmm not bad but your arms are like twice the size of your body! [mean...
Curse you.
Yeah tell me about it, that was the first thought I had (how poor my l...
Id say just contiinue upping the intensity with deadlifts, rows and pu...
Thanks dave, I'll definitely do that.
Pretty much, just swap around row types [bent, pendley, t-rows etc] wi...
Nice journal, those ATG squats are massive.
hehe nah noone really likes AFL in sydney Soccer and rugby are the be...
raj is a homosexual
and a sook
Thanks for clearing that one up, Nick.
CARDIO
20 min run
- 11.
Today's weight - 78.
hrmmmmmmmmmmmmmm
Well, incline DB presses is going to sap you for a d...
Thanks a lot for your help, I've really needed an overhaul to my chest...
Is that for one workout? Some have incline and flat both day, try it o...
lol maybe I should just copy your routine , although I am quite gullib...
Man, go hybrid, copy and customize my routine.
hmm yeah its tempting, I liek the layout of your workouts, but there a...
Yeah, take it as an outline.
Sweet, sounds good .
Nice session R.
Yeah well, pick which works.
Yeah well, pick which works.
Looked like a bit of both to me.
empty post
Thanks for the comments once again, Rune, great to hear your input.
i Here ya mate on the spotting problem
Today's weight - 78.
Awesome sesh man! u nailed the 110 for 3 like u said u would.
hehe thanks man, it was harder than I thought though, but having a spo...
Today's weight - 78.
r-ban, you still got a deadlift PR.
Thanks for your comments EoR, lol yeah you did influence me, I think y...
Yeah, stay on it for 2 weeks @ 1-3 rep range and try PRs nearly consta...
Sounds good, might do the same with flat bench on chest day maybe 6 tr...
Great work R, almost up to 300lbs on those deads, awesome! Incline CG ...
Thanks rune, just gotta keep pounding away at the CGBP
btw your gy...
Damn r-ban u pr'd in deads but werent happy because it wasnt a 10kg pr...
Thanks dave, I had in my mind this would be the last week of heavy dea...
Yeah it is prety cold in Perth too.
lol no way its only 4pm! It's planned so I hope I get my tuna in (BD...
Heh, thought so.
lol I was wondering why you got home so early
30kg on triples for pu...
Maybe, that's the plan
Nah I won't be going heavy on deads.
GL, I'm sure you'll nail them, DOMS won't be as bad this week either h...
SHOULDERS/ABS
Warmup
- 2 min bike ride
- Static stretching
- ...
Nice MP PR.
NICE Mp pR!
haha u got to 60!!!
i reckon its mental for u with 2...
haha thanks man.
Very nice militaries man, your a beast
lol I wish, long way to go before I am near where I want to be.
Meal 1 - rolled oats + 200ml skim milk + 1 scoop ON
Meal 2 - 2 slices...
34" waist isnt too bad dude, I'm probably past 33" now haha
...
hmmm that means my quads are bigger than 22", cbf measuring again...
Today's weight - 77.
hm what happened with that sesh?
a few PRs but u seem almsot pissed...
I dunno man, after bench it lacked direction.
sounds like a decent set of goals.
haha I'll try not to think about that and see how it goes.
Nice work R.
Thanks rune, I couldn't do them today coz I had a bit of work.
must be annoying keeping track of all your meals, maybe i should start...
Hey thanks for dropping by.
Bad luck on the bench, but at least it was a PR.
Hey thanks for dropping by.
Today's weight - 78.
Like your volume, lots of PRs and on some big exercises.
I'll try the close grip shrugs next time
hmmm I might lower the we...
Very nice work last couple of workouts.
Awesome work on the 27.
Well i was planning on working in the 1-3 range anyway so I will look ...
ahh only just saw this comment.
Nice pressing R! I agree with EoR you'll love the the closer grip with...
lol I'll give em a go next time.
Ok here's the program that the powerlifting coach gave me
Twice a wee...
Thanks young & strong.
Today's weight - 78.
impressive lunges as always, squats arent a PR?!
I think ur buildup...
Yeah Bengay commented on the build up too.
Yeah, nice leg work, don't worry about the fails.
Yeah wasn't too fussed today, in all honest I'm more happy with today'...
if u want the 5 reps of 110.
Thanks dave, I'll go back to that routine, its pretty similar to waht ...
damn dude nice squats, even though i cant squat for shit, that build u...
haha yeah I learnt my lesson.
This is what i do to warm up on bench:
1x10xbar
1x3x66
1x2x100
1...
Thanks mate, that looks pretty a good way to do it.
good luck with back tomorrow
Thanks mate, gonna go overhanded for rows.
I forgot to take weight today.
I just see warmups j/k man.
lol bitch
Yeah I dunno, I found deadlifts more taxing doing 6 reps...
Yeah.
haha Yeah your deads are such a long way ahread of mine lol.
Nice work!
U did well on deads, and glad to see ur finally packing on...
Spot on about the rows, but next time watch out hehe.
Today's weight - 79.
good work on the bench PR, you'll triple 80 like next week, or week af...
Thanks Ben, that's the plan
Nice sesh.
Nice PR on the the bench R and great volume on the rows and dips, bet ...
DAveske:
- yeah I don't like setting unrealsitic goals, but hopefully...
Very nice bench, i wondering why my bench ain't really going anyway.
I've always had trouble with bench.
Today's weight - 78.
Down slow and up fast
Great selection of exercises for your legs, ...
lol thanks mate, just got too excited there.
Awesome PR man.
lol nah I wouldn't be too worried if I were you hehe.
Great squat PR, keep it up, you'll be at 120 in no time
Thanks man, I hope so
Solid effort on the ATG's and pretty good volume with the rest of the ...
Thanks rune, glad DOMS wasn't bad
Today's weight with shoes - 78.
decent sesh.
Decent is a good word, MP yeah slightly disappointing, 60 seems so muc...
I agree, decent session, you military presses are still pretty good
Thanks Y&S, I'd like to increase reps on 55kg before I start 5x5
...
Not bad MPs, shame about not getting your 5rm target but still pretty ...
Thanks EoR, MP's were a bit off today, I'm gonna go back to 60kg next ...
Ah only 2 reps off a 5RM.
I like your routines now, good mix of iso and compound.
hmm sounds good, I might drop down to 27.
lol thanks
Today's weight - without shoes - 77.
There was a slight round there but apart from that good form.
Yeah back was rounded for 135kg, its weird coz 130kg felt light as shi...
Nice work on the deadlift pr but R-ban, I watched your 130kg video, WH...
I agree with the 135, should definitely count that one, back rounding ...
Thanks rune, I'll practice sitting back in the mirror a few times, I ...
Gonna take this week off lifting.
Sounds good, but maybe just do a really easy deload split on some exer...
Nah I should be able to squeeze in one or two sessions.
Which 5x5 are you doing?
I'm going to do Bill Starr/Madcow's intermediate one with linear progr...
Today's weight - 78.
It wasn't that bad, i mean 100kgs for 8 reps is awsome,
I'd rate it a...
Nah man intensity wasn't there, I was feeling really tired and bench p...
and the lesson here is.
i thought bar the poor effort on bench it was a pretty good session.
Solid effort R, 100x8 is pretty good IMO.
haha strong bastard, nah I WILL put this up this year definitely.
Ah well, no 20 but still a pr!
Good to see you're improving on b/w ...
Thanks man, I'll try and get my bench back online next week, dips/pull...
promise?
Yep, and you're spotting me
Uh oh.
Oh grow up you homo
hahaha
LOL!!!
haha I should really keep my mouth shut sometimes.
lol, was that really nessecary
Ok one exam down but I'm really tired.
*subscribed*
I'll be caught up on all 14 pages by tonight.
lol thanks man, good to see a new face hear.
haha weightlifting period is interesting, so this journal should be fu...
Reading your journal, eating, and watching the Heat game do not mix.
lol at least you don't have exams
Hey hows it going r-ban?
I'll be following along and watching your ...
haha thanks mate going well, trying to finish my studying before the a...
Wow 5:50am my time and I haven't slept yet.
jesus wtf, how on earth do you lift?!?! I can't lift on less than 7.
Today's weight - 78.
Nice work R, good PR on the militaries.
Thanks man, yeah I think with a little more fine tuning I will get it ...
Hehe I got 12 hours sleep
Just came back from my shoulder workout.
lol
I'll have a look at your vids later in the avo, me gotta run n...
Just took a look at your deadlift vid, nice bro!
Nice MPing and AWESOME Deadlifts bro!
im shocked at how easy u made...
Good going r-ban.
Thanks TKD, I'll remembr to focus on leanign back next week, this week...
These are the shoes I wear, although anything lightweight with no heel...
nice shoes, I think I might have a similar pair of reeboks, it'll look...
The keyboard is a midi keyboard.
Your MP's are awsome man, deadlifts are good as well
Thanks bro
Nice mp pr! Shit, maybe you've been stabbing my right shoulder while I...
lol nah it wasn't me .
Besides everything you and everyone else have said in my Journal, any ...
Hey man I'm still kind of new to the exercise so I don't really want t...
Today's weight - 78.
Nice PRs bro.
Nice bench, i can't wait to see how you respond to 5x5
Thanks bro, me neither .
Great work on the bench PR man, solid dips aswell!
Thanks rune, felt a bit better today for BP, hoping for some big gains...
Eat like a monster bro!
100kg bench is definitely in the cards for you by the end of the year.
Thanks mate, elbows in really felt better.
Hey rban, nice benching bro
Isn't is great when you pr bench? (I woul...
Hey thanks man, they've been rare for me as well recently haha.
Dynamic stretching is fine before your workout, but leave the static s...
I've heard about that before, I'll do a bit of research, but I found s...
If you feel its helped you, then thats all that matters dude
Great stuff r-ban.
It's really wierd how we are basically at the same strength level on a...
Long lost brothers?
Yeah, how did you know?
Today's weight - 78.
When you are done with that crowbar lend it to me.
lol.
Sounds good r-ban
nice sesh r-ban!
Squats looked pretty intense, u had like 4 working...
Raj this is the article thing written BY DAVE TATE you wanted.
Secret #10: Build the glutes and hamstrings!
As I've stated before,...
actually uv probably arelady read this from boyscouts journal.
Thanks a lot man, I have read it but its a really good reference to ke...
Nice vid bro.
heya fellow sydneysider!!! thanks for your msg
I hear ya on the lung...
aznbabe - Hey thanks, lol yeah they're hard to hold after a while! I'v...
Not bad session, not your best either.
Good luck on your exam bro.
Thanks BS
---------------------------------------------------------...
Today's weight - 78.
2 more.
nice sesssion man.
Thanks man I came to pretty similar conclusions.
Nearing the end of my movement.
lol I didn't want to say it that way but that's what I meant .
Military presses and deadlifts are coming along nicely.
lol thanks, Yeah should be good, but first 3 weeks are a deload pretty...
That's the same with my program, making PR's by week 5.
Just about to head off for an outing but great workout.
Thanks mate, I'm gonna try and db press 30kg this week after exams, ho...
Woooooooooooo
30kg x 4 is solid man
Good luck!
Congrats on the PRs man !! You can use youtube.
Thanks pu .
wow strong exams.
LOL!
5x5
http://www.
Looks good.
Yeah I think it works out well because it might have been difficult to...
Haha was that aimed at me?
Tell us when you get some creatine.
hehe dude what you studying?! I just finished exams yesterday!! woot
...
New routine, sounds alright.
sickkkk 5x5!
haha hey we'll all order together.
lol sounds good.
Those 5rms are almost exactly the same as mine.
Thanks dude, I just got back from the gym so I'll change one of the 5R...
Today's weight - 78.
Still a pretty decent session considering the circumstances.
Thanks dude, I'll try and be a bit smarter next time.
hey how come you weigh yourself everyday?
hehe just a habit I guess
Good sesh.
Yeah dips + pullups were a bit off today, might hit em again tomorrow ...
Very nice workout R dips really took a dive there on the last couple s...
Yeah lol just ran out of energy.
5x5 - Week 1 - Session 1
Warmup
- 2 min bike ride
- Static stre...
oooo new program, go full body workouts! good luck!
Thanks
Shit, those 5x5 sessions are killer.
lol its day 1, only the acessories were hard!
I'll label them next...
Ah.
That's amazing, i found the last two sets were the hardest as well.
I found the last two easier because I think it took a little time to g...
5x5 - Week 1 - Session 2
Today's weight - 80.
Too easy Hang in there, big weights comin up in a few weeks
80kg? ...
Nah its actually slightly more difficult than expected, although that ...
HMF ><.
Haha fair enough, you'll adapt to the higher volume soon
Thats pret...
lol nah I gotta keep the gains modest otherwise they will become dirty...
Didn't see this comment till just then.
I know what your saying with it being harder that you though it would ...
haha yeah I'll get the mindset right and crush the squats/bench on Fri...
^^ really? I find it much harder to eat properly when at school, work ...
So true
Btw solid session, nothing dramatic but still good.
Thanks EoR, I hope I was conservative enough with my squat 5RM.
Nice start to the 5x5 I'm with you on the gym, when it is packed I fi...
Good sessions so far, but these first couple weeks of a 5x5 sure are b...
I pull the "yeah I need to go to the bathroom"- which means ...
LOL food and toilet = ickkkyyyy
ahahahaha
Maybe he should do them with caged lions on a timer-to-open set to 1 h...
LOL!
5x5 - Week 1 - Session 3
Warmup
- 2 min bike ride
ATG Squats
50kg ...
hey dude!
Looks like your wo was way too easy for ya!?
I'm liking the...
They are a little bit cruisy atm but I'm sure it will get tougher pret...
hey thanks,
yeah I just wanted to know that basically in terms of th...
oh lol I thought you meant the bar haha.
Right!! I'm glad we cleared that up! Hmm the bb doesn't really hurt me...
Too easy.
lol shut up nerd.
empty post
Yea curling with a straight bar hurts my wrists too, which is why I cu...
You guys are all girls, straight bar all the way haha
I get the feeling my wrists would hurt too if i was curling 40kgs inst...
I like the EZ bar because it's prettier!!
Decent session R, and no...
lol it feels like a freakin spelling class
Thanks for comments AB,...
Do you have any "during workout" nutrition, besides water?
I'm curious to know how that works.
When I was doing a split up until about a week ago, I'd pretty much al...
Hmm.
ahh ok you were talking about 5x5, I thought you were referring to the...
right.
nah just water
You've come to the right site for that
5x5 - Week 2 - Session 1
Today's weight - 78.
I see you have switched to 5x5.
Thanks TKD
5x5 - Week 2 - Session 2
Warmup
- 2 min bike ride
ATG Squats - ligh...
Wow I full never realized that you did dips +15kgs.
lol thanks dude
Good military pressing strength.
Thanks TKD, can't wait to hit some PR's on the main lifts.
There're in the bag!
lol gotta be patient, only 2 more weeks till I go mental on the PR's
LOLLLL!!! New language = rbanian
ooo new protein?? what are you gett...
YEah with militaries I found you lose strength on them nearly quicker ...
Nice update bro.
I've found the same thing.
Yeah its strange, bloody shoulders .
LOLLLLLLLL
haha there wasn't meant to be a play on words, only just saw it.
yeah I had fun, last resting day for a bit!
wow you are good! I thoug...
I'm a natural
*Edits previous spelling errors*
5x5 - Week 2 - Session 3
Warmup
- 2 min bike ride
ATG Squats
50kg ...
dude you gotta get those wrists checked out.
Nice arm PRs.
Don't be too hard on yourself mate.
ab - Early morning is better but time is an issue as unigym only open ...
how much earlier do you want it to open!?
Lol @ showering.
Well the showering is mroe to do with the fact that I live 10 min away...
5x5 - Week 3 - Session 1
Warmup
- 2 min bike ride
- Dynamic str...
wow.
Thans ske, yeah they've come along a bit the arms.
Nice session r-ban.
Thanks TKD.
Nice ATGs, well done on the shrug prs.
Slowly picking up R.
Thanks rune, numbers aren't very impressive atm but nothing I can do.
heh, my workouts felt the same, hence my sudden revamp of everything
Looking good r-ban, you better starting eating like a horse soon
Thans Y&S, yeah need to get to 82kg, then start looking at cutting...
yea well, if I eat more than you.
Yeah haha don't worry I'm ahead of your measly 2000 calories .
nice workouts.
yeah I reckon keto is pretty extreme and may be unsustainable.
Yeah it was just something I was looking into, nothing certain.
5x5 - Week 3 - Session 2
Warmup
- 2 min bike ride
- Minor static str...
Yeah once uni kicks in there will be a bit more uniformity with meals ...
Yeah 52.
wow nice pullups
oh great, another semester of hitting the books
Thanks.
Decent session, good volume.
haha will do.
Nice session.
Thanks ske, I'm looking forward to tackling the heavy weeks with the f...
Looking forward to it.
So wat protein powder did u end up buying?
Nice work on the 5x5s.
EoR - As far as weight gain goes, I agree with you, he's been gaining ...
wow heavy competition going on here!! hahah I wish my girlfriends woul...
Decent stuff, dips and pullups are looking really goood.
nah you're way heavier than me and its easier to do bw exercises at a ...
5x5 - Week 3 - Session 3
Today's weight - 79.
damn u punk with one more week off
lol I'm still doing work experience so its not really a week off.
Good session, only one more week till PRs
Last time I went to a dr...
Thanks Ben, my wrists got nailed last 2 times I went but its a goal of...
Looks like a solid session.
Heh huge volume.
My wrists have been hurting lately as well.
Yeah I bought this strap/band from the chemsit designed for this sort ...
i think you sohuld ditch the straps / wrist guards.
Yeah I guess I knew that all along.
no more excuses for anything less than an awesome wo then!
Damn right, I just got back from gym and had an almost perfect session...
5x5 - Week 4 - Session 1
Today's weight - 79.
So how are you finding inter 5x5? i was thinking of trying it when i'm...
All good so far
It was hard to get used to the heavy acclimitisati...
good sesh!
Nice to see u smashing those squats like candy, bench is...
Shrugs and rows coming along.
Thanks EoR, it will start getting pretty tough from here.
Good move, I always used to set goals nonstop, but then I realized you...
Damn good workout on everything.
Thanks boyscout.
yeah shurgs havent been hugely emphasized in ws4sb but it was a great ...
Killer WO there bro
Nice to see things moving on.
Thanks TKD, where have you been last few days? Your journal was static...
Ahhh.
lol send it here
5x5 - Week 4 - Session 2
Today's weight - 80.
Great session man, MPs are getting hard eh? Thats pretty natural, wasn...
I was on "holiday" in Germany for 5 days with the missus and...
Awsome workout man, you feeling up to making PR's in all lifts next we...
Of course
Thanks for the comments.
Thats the spirit mate
hehe I still ahevn't got around to getting myself those flat soled sho...
Hell yeah, I find I feel a lot more stability with flat soles.
flip ya MPs are one of the hardest exercises to get stronger in but th...
TKD - hmmm I really should get mine soon then.
You MP 90kg? How many reps?
Come on I barely check here for a week I expected a load of PR's and a...
righto.
I posted a pic of mine a while ago.
Ahhh thanks TK found it! Now I know what you're talking about!
ps.
Hehe.
I wish.
Well I'm at uni 3 days a week so the other 4 days are perfect diet.
heh, it's so hard to go up on for me, I get more lift gains from doing...
5x5 - Week 4 - Session 3
Today's weight - 80.
Bit of a calm one today, but well done on the row PR.
Yep, good rows there bro
I have to say, you totally own me on the A...
Nice session, its only natural that it felt pretty hard since the numb...
Agreed.
Agreed, nice rows.
Thanks bro, one session at a time, this is where the fun begins.
Lol awww damn, now you know how I feel.
haha oh well.
Nothing wrong witha couple drinks every now and then.
haha thanks man, I think will start allowing myself a few drinks once ...
Had a dodgy lunch today, a bit of fried stuff.
I haven't done cardio in ages.
lol you don't need to, you're pretty lean
heh, good to see weights showing improvements on functional movements ...
lol yeah got a bit of a shock as I was going up the hill, never knew I...
That is a good run, good workouts this week too.
empty post
Thanks BS and yorkshire lad
5x5 - Week 5 - Session 1
Today's we...
Very nice squatting and rowing R.
Thanks rune, I attempt 77.
Great sesh.
Thanks david, felt good bro, I had a couple of reps spare I feel.
wow nice running, 3 more km and the city to surf is yours!!
11km!?!?!
Jeez.
yeah I was going to say.
AB - lol thanks, but it was kind of slow in parts, but of course I don...
5x5 - Week 5 - Session 2
BW = 79.
Nice PRs on deads and dips.
Thanks ben, but MP was definitely the highlight today.
almost 80kg!!!
im sensing some major strength decay in the last part of tour workout ...
Your senses are correct my friend .
Nice deadlift PR
I'm gonna try and stay on your tail on deadlifts,...
must have been that insane run
Ps I agree with carbies for energy! O...
haha yeah I was never the same after that, but my strength didn't suff...
Nice one r-ban u told me ud make all the lifts and u did.
Remember, it's not what you eat before your workout that fuels you, it...
Our chances of promotion? I'd say less than last year
We'll have t...
haha yeah I been supporting Liverpool since I was young.
lol u sound like a chick
Awesome dl pr there r-ban, you should try a 1rm soon
Rest looked s...
Thanks EoR, I really do want to try 1RM, my 5RM is only 17.
I hope you don't hit a roadblock on MPs like I did
hmm yeah I'm worried, about where did you plateua? I just wanna get 5x...
5 x 60 will be impressive.
lol tell me about it.
5x5 - Week 5 - Session 3
Warmup
- 2 min bike ride
- Brief static str...
question time.
You don't have to be that strong I don't think, I'd definitely give it...
cool closegrip bench and skullcrushers are getting boring for me too.
Can't blame you .
Awsome job dude, keep eating and the PR's will be flying up
I've said it many times and I will say it again, b/w exercises are the...
Tell me about it.
Pull-Ups and chin-ups will to, they'll give you the back and rear shou...
Thanks for the tip EoR.
Dips and chins rules.
Thanks bro, bw exercises are the best!
Great last sesh there mate, nice to see the blue
Good squats and be...
Thanks TKD, tomorrow is going to be massive as far as this program goe...
And eat.
Good luck with those bro, I'll be watchin' ya!
Proper diet, sleep, weight preperation and no injuries is like an auto...
Thanks everyone, lol thats so true EoR.
lots of blue = awesome workout!! Did you eat properly this morning? an...
Hey thanks.
damn! for a session where u werent' really mentally focused that was a...
Thanks ske, I'm gonna make small adjustment for deadlift on Wednesday.
Well today I went after meal 2, felt a lot more alive and focused than...
Good stuff r-ban
Nice to see you got the important PRs in that sesh.
Thanks TKD, the other times I was wrecked after working all day so I h...
Keep those rows jerk free
hehe thanks for that.
hell yeah nice job
Thanks bro, tomorrow will be big .
Bench and squat prs, excellent then!
lol 2 reps on shrugs? You migh...
Good luck with the deads tmorow
But im gona have to go completely a...
Kinda let the cat outta the bag there didn't daveske? LOL
Good lu...
I hope you are concentrating today! Stop staring at the girlies for a ...
Thanks AB, just got back from gym but tbh I don't really get distracte...
Thanks bro
5x5 - Week 6 - Session 2
80.
Ah so damn close! 1 rep away.
haha yeah tell me about it, I went too fast before I gripped the bar p...
Bad luck on the fail, deadlift fails hurt the most because it saps all...
You have a great military press.
Thanks bro.
Sorry to hear you missed 5 reps bro!
9 times out of 10 its always the...
You watch how quickly that will change
After more training you wil...
That will be interesting to see happen to me.
Thanks TKD, don't worry I should get it next week, I won't rush things...
This is a picture I took COLD this morning.
Looking good bro.
Thanks TKD.
i complimented you on your pic yesterday.
5x5 - Week 6 - Session 3
Warmup
- Static Stretching
ATG Squats
55k...
Here are some pics I took earlier.
2 more.
There aint much bf on you
Great pics r-ban!
Another quality WO bro...
Thanks for your comments TKD, most of my bf comes from having finished...
Don't forget you are more or less free to change and swap out assistan...
Yeah, thast true.
ok I had a quick peek, hope my boss didn't see it .
lol thanks, you should see how weird it is when your a bloke and manag...
lmao!! yeah I got caught once as well.
LOL Looks kinda dodgey doesn't it? LOL
haha looks kinda gay to the untrained eye.
First off, well done on a bench pr!
Now my view on your pics and prog...
Thanks for your detailed response EoR, I think there are soem more gai...
I was pretty much spot on, woot
Sorry haven't posted here in a while.
Hey good to see you back
Thanks for kind words, but bench is below a...
big bizzzzummmmP!
I hope you're not getting too complacent from all t...
lol I hope not either, didn't have a great weekeend diet wise, had a f...
5x5 - Week 7 - Session 1
Warmup
- 2 min bike ride
ATG Squats
...
Lol not that bad a session.
Yea, partial ROMs (and weighted) on crunches are definately the way to...
Good squat PR again r-ban
If you think your squat form is not as it...
Changing 5x5 on one set or 6x4 or maybe doing 3 5 reppers and ending w...
Yep, I think thats the whole picture.
Yeah I'm not sure about squats.
Also bear in mind that I am a whinger by nature, so it just be a low e...
It sounds like you are not "sitting back" far enough (maybe)...
Yeah whats going on dude!!? There's always going to be someone who can...
Yeah very true.
Nice squatting, stick with it your making good progress
Thanks Y&S, but knee has been playing up recently, so I skipped li...
5x5 - Week 7 - Session 2
Military Press
35kg x 5
42.
Finally you got the 5 reps you looked for last time! Nice pr there.
Thanks EoR.
Ahh.
Thanks TKD.
Good luck with that, I'm sure you'll nail it!!
empty post
woah nice mping!
u got me beat there for sure.
Thanks ske, I very much doubt I''m ahead of you stregnthwise for shoul...
maybe uv been on ebnch for too long?
when i left bench i was doing ...
I actually don't think so.
Great work on the PR's man, lots of good stuff.
Hey welcome back!
Hope you had a good holiday and feel refreshed for ...
hmmm never had trap doms before, thats interesting!!
It's fun
agreed.
hehe thanks bro, nice to see a new face here.
Awsome, MP's are sick, deads looking good too
Try some high rep upright rows to high chest level
Thanks Y&S
When do u plan on finishing up the 5x5?
Mayb after that u should st...
3 weeks I think.
Knee is still playing up, I won't squat today.
wth man? Do you think it is too much stress.
No idea tbh.
ahh, me neither, at least you're being sensible! Btw.
Well if it feels good I'll start again on Monday lol.
Just got back from doctor, got the all clear, it was only ever precaut...
good to hear that the knees are all good.
good news there bro
now get in that squat rack!!!
Cheers addict .
how can you be in two places at once?
Nah I meant when I get to the gym all the guys who do like 50 million ...
OMG!!!
Do people actually do that?!?!
lol well it is a unigym
5x5 - Week 7 - Session 3
80.
Thats right r-ban, a program that you can control, not one that contro...
Nice PR on the Squats.
I do feel like I'm surrendering a touch, but I won't give up squats en...
Thanks for your advice addict.
Instead of going back to 1-2 body parts a WO, why not Upper/lower WOs?
Still not sure what to do hehe.
Bought a 10.
why was it a bad decision?.
haha when did you become an ownage specialist?
Too sweet.
hahah how is the ownage process going, who've you done so far?
Raj! Why didnt u tell me u were gona get 10lbs of it! i woulda told u ...
LOL.
lol I only got milk, skim milk and water.
What pic? lol
crybaby one, after he was whinging about not getting repped, it disapp...
Oh lol.
lol very mature for a 48 year old, probably just a troll though haha.
lol yea, check out this thread:
http://forum.
haha only in the misc.
5x5 - Week 8 - Session 1
79.
placebo effect .
haha I don't really care what it is if it means more strength.
haha awesome sesh!
u got the bench PR! u got a comfortableish squat...
sounds like you regained your focus this time around!
2 important PRs mate, very nice Seemed you nailed them quite easy too!
Awsome man, your strong as a hell for a 80kger lol.
lol thanks but I wouldn't consider myself strong for my weight.
heard the song where they sing "i love rocky road!"
down th...
lol I might dl it, I'll need everythign I can to down that crap.
Bench and squat prs in the same workout = perfect in my books!
Top ...
lol thanks but I didn't take creatine today!
Might have done the tr...
Nice PRs.
haha hopefully it feels that way friday for my triple
Triple fever spreading
hah yeh so much easier than doing 5.
Nice job with the bench and squat PR.
Christ I come in here thinking you posted a new workout.
lol nah nothing doing atm.
Get that blood flowing first, cold muscles = injured muscles
lol too late for that last message.
5x5 - Week 8 - Session 2
80.
dude.
Thanks bro, going for 5 though
If I don;t get it I'll be pissed
yeah I never want to rest enough either.
Your so right, you leave in morning and by the time u get back half th...
yeah.
Nice workout R, 60kg should be easy for a tripple on MP's.
It's not being cocky, it's being confident .
Nice WO mate!
Very wise to scale back slightly on the DLs.
Thanks TKd, neither can I .
Awsome MP's
hah acheers I wish Icould attempt the 60kg tomorrow.
Hey r-ban, thats the same PR I'll be going for next Monday dude
Mak...
haha good luck to you too
Ownage MPs r-ban, once again!
60kg is a nice mark, it's a plate per...
Thanks EoR, but I'm rather concerned about next week's DL, could pose ...
nice deads, but really impressed with an easy 57.
Nice stuff!
One plate on MP.
lol thanks but I haven't done it yet, and I'm definitely not one of th...
5x5 - Week 8 - Session 3
80.
Very nice indeed r-ban.
damn.
Wow you always seem to be getting prs! And you make them look so easy!...
lol nah it wasn't ben, he was working all day so we couldn't train tog...
Nice work, squats looking really good.
Holy crap, big lifts
lol not really but thanks.
Yea I run outta things to say too, just post pics of hot chicks or som...
lol you been spending too long in the misc.
Squat pr = great workout.
Thanks Eor, hopefully I have set up a good platform from which to star...
arms and delts look massive in that pic.
100% cold .
CARDIO
5.
Awesome pic man! Delt looks great.
Thanks BS
I used to be a champion at solo skip rope in highschool
Busting tr...
5x5 - Week 9 - Session 1
80.
lol nah I'm too unco, rope made me mad.
strong pissed-off-ness
Just keep practicing, it'll get easier.
Yeah it definitely is practice, but I really wanted a cardio sesh, jus...
Oh well, good stuff anyway.
Thanks Y&s, got a battle on my hands now, waited 9 weeks for it so...
hey r-ban
have you thought of what program you will be doing next?
Might go back to the old split for a while, and see how I can tweak it...
5x5 - Week 9 - Session 2
79.
shame about the failed MP.
Too bad about the MP bro, then again you did hit 60KG x4 - very nice
...
Thanks mate, next time I'll get it.
Ahh, you edited the vid in your last post after I replied hehe
Ve...
lol thansk TKD, laugh away, until I start repping 3 plates I will be ...
Too fast bro, too fast
holy crap nice deadlifts!!!!!!
lol I don't think I could never train ...
Why ever not, I wouldn't say no!!
haha not really, my DL still has a long way to go.
empty post
lol you and enks would just laugh at my puny weights!!
He would, but I'm a much nicer person.
lol.
ok that was the hijacking payback.
even though you say you failed.
Thanks addict, I guess I just gotta keep that ass a just a touch lower...
127.
Nice one on the DL pr, I'll check the video out tomorrow and comment o...
agreed!! you can do it!
TKD - You're right I guess, although I didn't want to hear that.
Yeah, I know
I know how it feels bro, but don't try to rush it!
Yo...
yeah, looked like a piece of cake!
considering I only started doing de...
yea i did, you form look pretty good, very explosive.
Thanks addict, liek I said the weight wasn;t massivley heavy, its just...
no probs.
Tough luck with the MP's man, you'll get it next time don't worry.
Correct.
Thanks mate
LOL
Hi TK
? ?
lol
Awsome deads man, looked real easy as well.
Thanks Y&S.
hey dude,
looking great! fire up for the last week!!
Thanks matt, I will.
77.
5x5 - Week 9 - Session 3
Bench Press
40kg x 5
50kg x 5
60kg x 5
70kg...
Thanks mate, they felt good today, but you whoop my ass in most other ...
Your ATG smashes my efforts today - how long u been going atg? i think...
Well they not that good if form was off, but I never really did parall...
awesome, there is so many variations can never get bored!
Ahh, i see you got the 5 reps on bench, well done r-ban!!
Shame abo...
Thanks TKD, I probably will end up doing both.
dude awesome numbers.
Awsome bench man, are you going to try and squat 117.
lol come to my gym, the squat rack is always free
lol you go on about how its a 'hardcore' gym, yet squat rack is always...
well, its got lots of smelly men who grunt and shout, thats pretty har...
Got 2 exams in the next 2 days and a shitload of assignments, not sure...
lol good luck, same boat
me too
Thanks I'll prob end up going for a quick sesh, its more the vacation ...
nope just a fat assignment due tomorrow that I have barely (i.
lol you won't be sleeping any better tonight then.
5x5 - Week 10 - Session 1
Bench Press
40kg x 5
50kg x 5
60kg x...
lol hey :P
bad luck with the damn squat rack
now back to study nucka!
ok mum
><
so.
haha love it when that happens, lucky my neighbour is doing same cours...
hey good luck with your exams!!
Thanks they should be ok, assignments I'm more worried about but I gue...
Solid stuff, with exams it's good to get them done quick and not exhau...
Hi Eor.
when are you starting to cut?
You're cutting? Why?
u worked out what cutting method your going to try?
umm I might just lower the calories at first and see how that goes, bu...
Fair enough then, though you don't really have a stomach in my eyes.
LOL! nice workout.
I couldn't do anything.
My excess weight is genetically stored in my posterior and stomach reg...
I have found high set low rep to be great for stimulating chest.
Funny you should mention that because that was exactly waht I was plan...
may the force be with you
haha I reckon I have a chance IF my current 1RM is over 90kg right now...
wait.
yea mate sounds awesome - though, if ur goal is 100kg bench, perhaps u...
When you can say that at the end of a workout, you know it was a good ...
Thanks mate, but I'd rather have the chance to do my squats if it were...
well incline is typically tougher for most (freaks exc.
Good stuff for a short session, good luck with your mid-terms buddy!
Trust me, I am a skinny-fat, just a larger version but the ratios are ...
Yep, I reckon you should go for the 100 bro!!
Whats all this talk a...
lol I knew most ppl would say that.
Just set yourself some short term/long term goals .
hah yeah I should.
they seem reasonable, but im pretty sure you'll mash them before the e...
You Will Destroy Them!!!
i reckon ur capable of a bit more then that.
x2.
Which lifts in particular? If I go on calorie deficit I expect gains t...
Ok its 6.
haha good morning!!!
hope you get the job!
haha good morning to you too.
i'll take one of your spares
PS - i have a feeling you will destroy ...
i think if u can do 60 x 4 MP now, 65 x 3 is very soon.
Definitely achieveable, most likely well before the year end if you di...
MP & Squat .
You would be surprised, I remember in my MP glory days pumping out 75x...
Yep totally agree, I just think to how long it takes to make gains (re...
5x5 - Week 10 - Session 2
BW = 81.
LOL You're funny r-ban
I can't believe you lost count bro!!
Anyw...
lol glad someone found it amusing, it was just mind blowingly dumb for...
Didn't mean to poke fun bro - just messing
So whats the plan now th...
nice session there.
lol i know you messing, i don't get upset that easy don't worry
B...
Thanks mate, I won't do it again
lmao!!!!
well you still got a bit of time before you graduate to poli...
Have you consider upper/lower split?
#1 with numbers, see that bloody CA ad all the time lol.
Is this the push pull legs one you speak of? Do you know where I could...
leg day sounds like fun!! thumbs up for box and front squats for a cha...
You can make it up yourself, I do.
right now i'm kinda trying to follow
upper-light
lower-light
+ 2 full...
Bulgarian squats? Never heard of em, I'll google it a bit later and se...
hmm see I want to kind of get away from full body, I feel I work bette...
here you go!
http://strengthtraining.
hey mate, nice session.
Nice workout bro.
lol 81kg "with shoes"
Decent workout, some good weight t...
I alwyas measured weight at the gym with shoes on hehe, so its the onl...
lol you could alway opt for my burnout upper/lower and deadlift and sq...
lol that does remind me though.
Best way to improe to WG is to do WG lol sorry, no one likes to hear ...
Yeah.
lol exactly, I wish more people spoke like this!
yea mate overtraining is definately over talked, specially around here...
Yeah, I just don't want to be worrying about that kind of shit on leg ...
good luck.
you'll have no worries mate.
5x5 - Week 10 - Session 3
ATG Squats
60kg x 5
75kg x 5
90kg x 5
105k...
Nice bench mate!
Definately in need of another routine.
haha spot on, had my eyes elsewhere I'll admit.
shame to end unhappy - but you cant discredit some good gains.
Thanks mate, i'm looking at hypertrophy now so numbers won't be so imp...
dude those are some pretty good gains there.
Yeah, definitely looks like you were not rested enough for this one.
Thanks mate, I'l lgo abck to 4 days a week.
I am doing the next week, maybe 2 a 3 large volume split.
Strong results from 5x5, at least now your bench is up to par! Just do...
Thanks ben, but bench is still a long way behind.
Like a few others here, I'm being swamped with uni work at the moment.
Take it easy mate
Sounds good
Looking forward to your next routine .
Good Gains, You've got some pretty big lifts now
Thanks everyone, uni is just so hectic, I haven't had a proper weekend...
kool, so whats the split gonna look like? i mean just the days, not ex...
Well it will depend on uni schedule, plus when I work (I do waitering ...
I knew it!! lol J/King, thats cool
Can I just make a suggestion if...
I gues I knew it too haha, I miss the freedom of bodypart split, I'll ...
Trouble on chest day.
hehe we'll see what happens tomorrow, I might try get a taste of 6 rep...
sorry TKD but i think low reps with dumbells makes too hard to progres...
Fair enough bro
Another aussie who posts weights in kg's- definately subscribed
we're a rare bread.
sshhh
it sounds better when its in pounds!!!!
lol i bet thats why America hasnt converted - they like their numbers ...
hahah.
LOL He likes the colour!!
Thanks everyone, nice to have you aboard olympic, i'll check out yoru ...
just check out my undies
gah it's been so long since I hit the gym, but I'm good for next few d...
Yeah.
haha well I only had 2 exams but I have had heaps of assignments + job...
gym > career
Looking forward to those workout entries!
IF I was a pro bb
Thanks, BS, just got back, I'll type up entry in...
Warmup
- 2 min bike ride
Incline DB Press
10kg x 8
25kg x 5
32.
Good sesh r-ban.
Hi Tkd, yeh haha they were smashed, tomororw will be interesting.
I must start doing more cardio myself!!
I'll be doing legs today br...
Do you stretch PWO?
Who? Me or r-ban?
Thanks mate, gl with leg day
Only reason I ask is because it'll greatly reduce DOMs bro.
Stretching can be doen anywhere, so I will do it right now! Cheers for...
nice workout dude - how'd u enjoy the hgih set low rep declines? u thi...
Stretching post WO will helps reduce doms.
Yeah this is why I stopped doing it preworkout, but I just did it afte...
yea cool man, i was a bit weary of it at first, but now i love it
do...
Thats good to hear bro!!
Alot of people fail to realise thats it's ...
Thanks matt
hmm do you have any links I can look at it.
my understanding was that static stretching pre-wo relaxes the muscle ...
I can't give you a direct link, but I can seriously recommend Pavel Ts...
Yep nice job, gotta love the old school split
good luck on your job interview! and streching is good!
nice workout.
Hey dave, yeh got my ass totally raped on those dips.
don't be nervous, just walk in there like u own the place, and be your...
haha I'll try
what's up mate
nice chest session there dude, getting stronger
b...
Hi uk, thanks for dropping by.
i hate putting dips with shoulders!.
lol well its worse with chest!
Yeah I think its tiem I warmed up be...
i find warm up is usually redundant here as i find my chets is firing ...
Exactly.
hmm thansk guys I'l ldefinitely reconsider my warmup/warmdown
Gonn...
It's boiling in Perth atm, summer is coming early
I look extra big...
Damn you backwards aussies!!
lol didn't quite get as hot as expected, beautiful weather today thoug...
Warmup
- 2 min bike ride
- Dynamic stretching for lats
Deadlift...
good looking WO.
Nice session but about your grip, don't start doing the CoC craze thin...
nice workuot there r-ban.
Firstly, it was medium overhanded grip for pullups and wide grip for p...
You can get away with not using straps, but from a bb perspective they...
oh ok, the reason i asked about how wide you grip on pull ups and lat ...
No not that hook grip they do in OL.
ohhh ok
Yeah I hate WG pullups, I will keep medium grip for good.
Comments written above ^^^^^
I say the same as EoR try not to use ...
this is a hook grip
http://tomgorman.
thats right.
oh sorry, yeh I was referrign to something else then! the thumbless on...
no need to say sorry lol.
hmm I'll have a look for chalk first then if I can't find it I'll have...
Look for gynastic chalk! Then you'll know it's of the right sort!
A...
some super light oly lifts serve well as dynamic warmups - recruit the...
lol don't know how to do oly lifts, I'm still a n00b
No.
I'm exactly the same.
You got it bro!!
Yeah.
wow that was actually a pretty good workout.
Thanks dave, gl with your shoulder workout
Cheers TKD
Nice deads, do some static holds for grip
Thanks Y&S, I really hate them but I will bring them back
i did DB bulgarian squat after deads yesterday and my forearms and gri...
do we have another bulgarian squat convert?!?!?
we do and my glutes are still nailed 2 days later!!
they sure do poun...
lmao!
I think i'm gonna do some today too
80.
nice workout.
awesome chest work dude! impressive incline
Thanks mate but like I said to addict, still room for improvement hope...
3 weeks seems like a fairly short cycle - wat is ur dose? i ask becaus...
well about 4g pre-Wo, 3g post-wo.
well its definately worth a try then - if it works you just saved save...
lol I guess but its not really about the money, its pretty cheap.
Comments above bro!!
Good solid sesh!
Thanks T, I'll answer in order, like always :
- Thanks but wasn't pla...
I'll be doing only pronated holds from now on.
Nice inclines man
cheers mate, hopefully I can hit 37.
*journal spam*
good choice bro, stick with chalk whenever you feel you need it
With ease mate, aim for the 50's you've got three months
No pressure there.
HAHAHHAHAHAHAHAHAHA Yeah buddyyyyyyyy!!
LOL funny as F%¤#!!!
watch it R-ban, i know where you live
*evil cackle*
lol you gonna stalk me at my gym or something.
awesome incilnes man.
Great workout.
strong sesh
Same here.
lol I'll experiment for a while and see how they go.
Warmup
- 2 min bike ride
Deep Squats
60kg x 5
80kg x 5
100k...
nice effort dude - big reps on the squats - must have been enjoyable
...
Excellent squatting mate!!
Good numbers
Thanks TKD, Might try box squats next week instead.
Good leg day r-ban!
Nice work on the squat pr
Brutal leg session, you'll get 20 easy next time
Thanks mate, well it shouldn't be easy lol, otherwise I'll do a heavie...
Try a narrower grip if you aren'y already.
Yeah I think I have to.
maybe you need some grippaz
haha nah it wasn't a grip issue as such, it was resting on my shoulder...
pwn3d
haha
rban nice leg sesh matey
lol thanks mate, next week will be better.
awesome leg sesh.
Thanks dave, SLDL was nailed by grip, hamis could def take more
Good workout, squatting is really good.
Thanks mate, I'm pretty broke at the moment (i.
Milk, eggs, bread, tuna, chevab sausages + spaghetti.
Warmup
- 2 min bike ride
Military Press
35kg x 5
42.
lol I try and get mum and dad to get that for so it doesn't come out o...
hey dude - nice military press - cross it off the list
good session ...
Dude don't be disappointed with seated press after that heavy military...
Congrat r-ban on the 5 reps on MP You got it!!
Nice shrugs bro!!
...
nice MPing man.
Honestly, they are such a useless exercise unless you are bbing 100% a...
Yep nice MP's
Wise words there .
Congrats on the MP R, you feel like a big boy now??
Agreed, teh biceptz are teh ghey.
Indeed.
i hate curls too - im so bad at them.
hehe thanks matt.
hmm.
AB i didnt know u were a dealer?
?? no
i just bought too many last time and i'm still slaving away thr...
lol I'll buy the last one! I'll get some money off my folks.
lol im waiting for ya! but yeah wont be at uni until next week.
hah thanks, week after sounds good .
Deadlift.
Excellent work r-ban to get the DL PR!
Nice drop sets on the pulldo...
Thanks TKD.
Sometimes it's areal puzzle trying to figure out the "whys".
Great work R.
140 should be sweet for 1 rep IMO, hopefully I can pull around 315lb c...
Maybe try the ladder method on the pullups?
I'll try a few more sessions of 5x5 on pullups and see if that yields ...
Incline DB Press
10kg x 10
20kg x 8
25kg x 5
35kg x 5+1 light sp...
nice session dude - i fkn hate when spotters get antsy and help too so...
haha yeah it can be so annoying, especially when doing 10 x 3 on decli...
Alright chest session, nice Inclines.
Good volume on the chest mate!
Pullups giving you trouble again?
whats so good about declines? I've never done them before.
Tons of decline volume!
fncking awesome inclines.
Cheers mate, but I never use 45 degrees, its a chest day not shoulder ...
LOL, quoted for truth
fair enough.
get better dude!
Bad luck on the workout r-ban.
hmm I thought it was ok workout lol.
hope you feel better!
Sorry r-ban, didn't realize you'd been ill! I must have missed that ma...
Better get eating then
Ah, it seems that you're still updating your journal.
I am new here and really like looking through these journals , great j...
Thanks buddy and welcome to bb.
a bit late.
lol thanks you too!
Seated DB press
10kg x 10
17.
Unenjoyable is the right word, but you have reasons.
Thanks EoR, at least it was good to be back in the gym, but I felt so ...
it wasnt as bad a session as u think.
Thanks dave, but I guess I expected a little more on db press having w...
Heh, I found OH pressing just helped more with OH pressing exercises r...
Sorry I meant setaed db press, like what I did today, which is OH pres...
Rest up bro and attack again next week
Thanks T, I'll try
There is no try, there is only do!!! lol
lol YES SIR!
Pretty much for all grip whether pulling or pressing I have a bench gr...
lol @ tk
hey r I remember emma telling me that max ot isn't that good ...
hmm I'll have more of a read so I have a better idea but I guess maybe...
I said I used close grip for shrugs but rows is bench grip and elbows ...
It's alright dude you'll bounce back next week, rows are looking hella...
Meh, it happens especially when you're just comming off from a very ba...
on the bright side - having a terrible week makes the next week feel s...
Win some lose some.
Thanks everyone, I trained today, I'll post it up and then catch up on...
Flat DB Press
10kg x 10
20kg x 8
25kg x 5
30kg x 6
35kg x 5 PR (+2.
ahhh that feeling ey, sounds like you are training pretty hard still! ...
Good stuff again r-ban and congrats on the db presses and rows
good to see you got better.
Nice DB press PR and row PR
back on track dude - nice rows
Nice w/o, rows and bench look good
Cheers mate but incline benching went pretty bad.
79.
Slowly but surely on deads, good stuff.
Nice work on the dl pr.
Run the cable inside your t-shirt mate lol
Nice DLs!!
Practice t...
Thanks mate, I already do keep the wire under the shirt, it got tangle...
Nice wokrout R, but when you going for the 140 DL.
79.
lol thanks.
Eh, I really don't believe in Box Squats especially considering that y...
Hey EP, I'll answer your questions in order.
do u wrap ur thumbs when u squat? i've found by going thumbless the ba...
whoa doing cardio now?! since when?
Hmmm, maybe your lower back or abs aren't strong enough to hold those ...
hey hey!!!
here's an article on box squats, not sure if you have seen...
Hey thanks for the link.
Lots of leg isos there, looked like a good building session r-ban!
78.
Thanks Eor, I usually don't do leg etensions.
Westside! Westside! Westside!
haha I am favouring it slightly but I'll sleep on it
westside has always interested me - if u do run it, i'll be watching c...
Sticking with the types of goals that you have I would highly suggest ...
Good work on the chest and the biceps.
GL finding/making a new routine bro.
Thanks mate, I haven't seen your journal in a couple of days I will ca...
hey thought you were gonna post a workout!
you been ok?
79.
yeah just did lol
I've been fine thanks for asking
I usually do...
lol sorry buddy hehehe, glad to hear it
awesome 300lb+ deads dude!
great lifts all round!
Thanks matt + olivia.
Pretty much decent all around.
Thanks it was fast session but I think my db press won't be respectabl...
Nice deads, you should put the 140kgs for 3 on a video once you get it
I will, just for you, hopefully can pull that within 3-4 weeks
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