Tomorrow's workout
Squat 92.5x5x3
Press 40x5x3
Chinups 16.25x5x3
Triceps 25x8x3
Friday, October 29, 2010
Thursday, October 28, 2010
Day 15
Woo!
Deadlift 107.5x5x3 (piss easy)
Bench 72.5x3, 67.5x5, 67.5x4 (lol @ 72.5.. I miscalculated..I was wondering wtf is this so heavy?!?)
Curls 30x8x3.
Dips 21.25x5x2, 21.25x3.
So, deadlift is still going up pretty easily, I'll just keep it nice and steady,
Peace.
Deadlift 107.5x5x3 (piss easy)
Bench 72.5x3, 67.5x5, 67.5x4 (lol @ 72.5.. I miscalculated..I was wondering wtf is this so heavy?!?)
Curls 30x8x3.
Dips 21.25x5x2, 21.25x3.
So, deadlift is still going up pretty easily, I'll just keep it nice and steady,
Peace.
Wednesday, October 27, 2010
Day 14
LONG-TERM GOALS for 5RM:
@57kg (now):
65kg bench
92.5kg squat
107.5kg deadlift
@60kg by 31st December:
80kg bench
105kg squat
125kg deadlift
@64kg by 28th February 2011:
87.5kg bench
115kg squat
140kg deadlift
@68kg by 30th June 2011:
95kg bench
125kg squat
155kg deadlift
@68kg (1RM) (68kg "Advanced" 1RM Standards):
105kg bench
140kg squat
175kg deadlift
45kg to go until my goal, 32.5kg until next, 32.5kg until final goal. Gonna be ages till I get there lolol, is it even genetically possible? Who knows.
Tomorrow
Deadlift 107.5x5x3
Bench 67.5x5x3
Curls 30x8x3
Dips 21.25x5x3
@57kg (now):
65kg bench
92.5kg squat
107.5kg deadlift
@60kg by 31st December:
80kg bench
105kg squat
125kg deadlift
@64kg by 28th February 2011:
87.5kg bench
115kg squat
140kg deadlift
@68kg by 30th June 2011:
95kg bench
125kg squat
155kg deadlift
@68kg (1RM) (68kg "Advanced" 1RM Standards):
105kg bench
140kg squat
175kg deadlift
45kg to go until my goal, 32.5kg until next, 32.5kg until final goal. Gonna be ages till I get there lolol, is it even genetically possible? Who knows.
Tomorrow
Deadlift 107.5x5x3
Bench 67.5x5x3
Curls 30x8x3
Dips 21.25x5x3
Tuesday, October 26, 2010
Day 12
Woops, I skipped a few days.
Yesterday
Deadlift 105x5x3.
Bench 65x5x3 (+1 rep on the last set)
Curl 30x8, 30x6, 30x8
Dips 20x5x3
Other day
Squat 90x5x3
Press 40x5, 40x3, 30x5.
Chinups 17.5x5, 15x5, 15x5.
Triceps 25x8x3.
Tomorrow
Squat 92.5x5x3
Press 45x5x3
Chinups 17.5x5x3
Triceps 25x8x3.
Yesterday
Deadlift 105x5x3.
Bench 65x5x3 (+1 rep on the last set)
Curl 30x8, 30x6, 30x8
Dips 20x5x3
Other day
Squat 90x5x3
Press 40x5, 40x3, 30x5.
Chinups 17.5x5, 15x5, 15x5.
Triceps 25x8x3.
Tomorrow
Squat 92.5x5x3
Press 45x5x3
Chinups 17.5x5x3
Triceps 25x8x3.
Thursday, October 21, 2010
Day 9
310.7g + 265.0g + 73.7g = 2965 cals
Gym tmrrr
Squat 90x5x3.
Press 37.5x5x3.
Chinups 17.5x5x3.
Tricep ropedowns 22.5x8x3.
Crunch machine 30x15x3.
Peace!
Gym tmrrr
Squat 90x5x3.
Press 37.5x5x3.
Chinups 17.5x5x3.
Tricep ropedowns 22.5x8x3.
Crunch machine 30x15x3.
Peace!
Wednesday, October 20, 2010
Day 8
Whew, awesome day.
Deadlift 102.5x5x3. (really easy)
Bench 65x5x3. (really hard).
Curls 25x8x3.
Dips 17.5x5x3.
And also, squat 100x2. yew!!!
217.0g + 275.8g + 101.3g = 2896cals
Peace.
Deadlift 102.5x5x3. (really easy)
Bench 65x5x3. (really hard).
Curls 25x8x3.
Dips 17.5x5x3.
And also, squat 100x2. yew!!!
217.0g + 275.8g + 101.3g = 2896cals
Peace.
Tuesday, October 19, 2010
Day 7
Cannot wait for gym tomorrow!!
Deadlifts 102.5x5x3.
Bench 65x5x3.
Curls 25x8x3.
Dips 16.25x5x3.
Deadlifts 102.5x5x3.
Bench 65x5x3.
Curls 25x8x3.
Dips 16.25x5x3.
Monday, October 18, 2010
Day 6
Posting macros for today to check if I'm still on track. Doing okay but I reckon past few days I did pretty badly (junk food, lack of protein).
Squats 90x5, 90x5, 90x4, 90x1.
Chinups 17.5x5, 15x5, 15x5.
Press 35x5x3
Tricep ropedowns 20x8, 25x8, 20x8.
234.8g + 249.2g + 88.7g = 2776cal
Squats 90x5, 90x5, 90x4, 90x1.
Chinups 17.5x5, 15x5, 15x5.
Press 35x5x3
Tricep ropedowns 20x8, 25x8, 20x8.
234.8g + 249.2g + 88.7g = 2776cal
Saturday, October 16, 2010
Day 5
Oops missed yesterday.
Deadlift 100x5x3
Bench 62.5x5x3
EZ curls 25x5x3
Dips 20x4, 15x5, 15x5.
Tomorrow:
Squat 90x5x3
Chinups 15x5x3
Press 35x5x3
Shrugs 60x10x3.
Yeah, pulling deadlifts without doin squats are pretty awesome. Gonna switch it up to front squats after I reach triple digits.
Recap goals -> Squat 100 Dead 120 Bench 80
Peace!
Deadlift 100x5x3
Bench 62.5x5x3
EZ curls 25x5x3
Dips 20x4, 15x5, 15x5.
Tomorrow:
Squat 90x5x3
Chinups 15x5x3
Press 35x5x3
Shrugs 60x10x3.
Yeah, pulling deadlifts without doin squats are pretty awesome. Gonna switch it up to front squats after I reach triple digits.
Recap goals -> Squat 100 Dead 120 Bench 80
Peace!
Thursday, October 14, 2010
Day 3
Yeah starting now I'm actually posting these on the right days.
Off day today, will check in at night to post my macros.
Peace!
PS mum got me KFC! i had my macros worked too man......ah well, what can you do.
Off day today, will check in at night to post my macros.
Peace!
PS mum got me KFC! i had my macros worked too man......ah well, what can you do.
Day 2
So today wasn't that great a day. I was REALLY really dopey herp derp. Anyway.
Squats. 92.5x5, 92.5x2-85x3, 85x5.
Chinups. +15x5, +15x5, +15x2, +10x3.
Presses. 40x5, 40x4, 30x5.
287.5g + 275.8g + 102.9g = 3149 calories.
NB: it's carbs protein fat
Overate by alot today, but then again today was training day and also played tennis, so excused!
Diet and training lookin solid.
Peace!
PS. Quick measurements. Weight - 56kg.
Chest - 35"
Right arm relaxed - 11.25"
Right arm flexed - 12.75"
Left arm relaxed - 10.5"
Left arm flexed - 12.5"
Waist - 28.75"
Right thigh - 19"
Left thigh - 18.5"
Right calf - 13"
Left calf - 12.75"
Squats. 92.5x5, 92.5x2-85x3, 85x5.
Chinups. +15x5, +15x5, +15x2, +10x3.
Presses. 40x5, 40x4, 30x5.
287.5g + 275.8g + 102.9g = 3149 calories.
NB: it's carbs protein fat
Overate by alot today, but then again today was training day and also played tennis, so excused!
Diet and training lookin solid.
Peace!
PS. Quick measurements. Weight - 56kg.
Chest - 35"
Right arm relaxed - 11.25"
Right arm flexed - 12.75"
Left arm relaxed - 10.5"
Left arm flexed - 12.5"
Waist - 28.75"
Right thigh - 19"
Left thigh - 18.5"
Right calf - 13"
Left calf - 12.75"
Wednesday, October 13, 2010
Day 1
As some of you may or may not know, I had a previous blog to this, where I expelled all my thoughts and secrets for a select few of you to read. I also used it as a organisational diary, so I don't miss out on important deadlines, and also to keep a log of my progress in the gym. Ever since a certain few events, I couldn't bring myself to post back on there, and of course everything else went out the window too (I'm really, really disorganisesd, I need an external force to help motivate me). So, I decided to pick my game up again, continue my workout log, except this time I'll keep the soppy stuff out of this; it's going to be purely about my journey to become a beast.
So sorry for the long-ass introduction, I've got a bit more to say before I kick-start this thing. Feel free to comment on this, give me some constructive criticism (although I probably won't take it well), give me motivation, anything. I write blogs for myself to read and to just get my thoughts out on paper, but I'd also appreciate anyone else's thoughts and opinions.
So, day 1 again. I'll take a few measurements when I can be bothered but for now I'll just post a log of my latest workout and my nutrition. Oh and in case you don't understand, it's weight x reps (x sets).
Monday's workout:
Squats 85x5x3
Bench presses 60x5, 62.5x4, 62.5x4
Deadlift 100x5
Dips +17.5x5x3
and the rest was just accessory work like abs and blah blah. Anyway yes, so I have lost a bit of strength from my 2 week break but it's okay, I'm slowly getting there, and I still have plenty of time to reach my goals of
squat 100x5x3
bench 70x5x3
deadlift 115x5
Anyway, my nutrition has been spot on so far, with my calculated maintenance calorie intake of 2500 calories. That's, 250g of carbs, 250g of protein, and 55g of fat. I started my FitDay calorie journal yesterday, and I'll post results
2545 calories @ 250.3g carbs, 210.6g protein, and 78.8g fat. Getting the protein in is alot harder than I thought (I have four scoops of whey on training days), and I got a fuckload of fat from eggs, milk and nuts wow. Anyway, today was slightly better with
2831 calories @ 282.3g carbs, 256.8g protein, 74.5g of fat. A bit better, although I actually had more carbs than that, substituted peanut butter with nutella today (did not end well...too sweet). Anyway, fat was slightly lower due to no eggs but instead cheated with some maccas which probably boosted it (with bad fats too). Ah well, at least I got my protein in for today (and only two scoops of whey and a scoop of casein that I'm about to have before bed). Eating big isn't as hard as I thought, or at least I overestimated how much I needed to eat. Anyway, 500cal above my maintenance should be enough for me to gain significant weight.
Gonna end this one here, my cursor went missing somewhere. Gonna figure out tomorrow how to structure my posts to make it easier to read and check out my stats. Not sure when or who I shall give the opportunity to read this, but for now it'll just be something good for me to keep to every day.
Sleep now (yes sleep is the one thing I've been sucking at lately). Peace.
So sorry for the long-ass introduction, I've got a bit more to say before I kick-start this thing. Feel free to comment on this, give me some constructive criticism (although I probably won't take it well), give me motivation, anything. I write blogs for myself to read and to just get my thoughts out on paper, but I'd also appreciate anyone else's thoughts and opinions.
So, day 1 again. I'll take a few measurements when I can be bothered but for now I'll just post a log of my latest workout and my nutrition. Oh and in case you don't understand, it's weight x reps (x sets).
Monday's workout:
Squats 85x5x3
Bench presses 60x5, 62.5x4, 62.5x4
Deadlift 100x5
Dips +17.5x5x3
and the rest was just accessory work like abs and blah blah. Anyway yes, so I have lost a bit of strength from my 2 week break but it's okay, I'm slowly getting there, and I still have plenty of time to reach my goals of
squat 100x5x3
bench 70x5x3
deadlift 115x5
Anyway, my nutrition has been spot on so far, with my calculated maintenance calorie intake of 2500 calories. That's, 250g of carbs, 250g of protein, and 55g of fat. I started my FitDay calorie journal yesterday, and I'll post results
2545 calories @ 250.3g carbs, 210.6g protein, and 78.8g fat. Getting the protein in is alot harder than I thought (I have four scoops of whey on training days), and I got a fuckload of fat from eggs, milk and nuts wow. Anyway, today was slightly better with
2831 calories @ 282.3g carbs, 256.8g protein, 74.5g of fat. A bit better, although I actually had more carbs than that, substituted peanut butter with nutella today (did not end well...too sweet). Anyway, fat was slightly lower due to no eggs but instead cheated with some maccas which probably boosted it (with bad fats too). Ah well, at least I got my protein in for today (and only two scoops of whey and a scoop of casein that I'm about to have before bed). Eating big isn't as hard as I thought, or at least I overestimated how much I needed to eat. Anyway, 500cal above my maintenance should be enough for me to gain significant weight.
Gonna end this one here, my cursor went missing somewhere. Gonna figure out tomorrow how to structure my posts to make it easier to read and check out my stats. Not sure when or who I shall give the opportunity to read this, but for now it'll just be something good for me to keep to every day.
Sleep now (yes sleep is the one thing I've been sucking at lately). Peace.
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