NONAME'S JOURNAL... ## Weight loss time!!! ##

This evening i worked my back.


Deadlifts

12 reps with 60kg (warm up)
8 reps with 100kg (warm up)
2 reps with 140kg (warm up)
6 reps with 190kg
3 reps with 195kg
2 reps with 200kg
1 rep with 200kg
1 reps with 200kg


Wide Grip Chins

10 reps
7 reps
6 reps
6 reps
3 reps with 10kg
2 reps with 15kg


Tonight was a good workout. Deadlifts felt better.

Felt hard to get a decent number of reps on wide grip chins, so thought i would give them a try with a bit of weight. I put some plates in an old satchel type bag i had in my gym and hung it around my waist. I liked the feeling of pulling up against the extra weight, so i now plan to invest in a dipping belt.

Tonight i tried out my post workout protein shake blended with 1 weetabix and half a banana. It was ok so i shall continue to do that from now on.

My Journal ...shape up time!

PB's (88kg-natural)
Squat - 135kg
Bench - 125kg x 2
Deadlift - 230kg

good stuff mate i cant wait till i have to add weight to do my chins lol. your deads are rather intense. keep it up.

Yep nice session there mate

"Knowledge is knowing the Tomato is a fruit, wisdom is not putting it in your fruit salad"

Cheers guys!

I was pleased with the session, although i do want to start increasing the overall volume of reps from now on, as i feel it's still just a little low.

My Journal ...shape up time!

PB's (88kg-natural)
Squat - 135kg
Bench - 125kg x 2
Deadlift - 230kg

Just finished a nice steady 30 minutes on my exercise bike.

My Journal ...shape up time!

PB's (88kg-natural)
Squat - 135kg
Bench - 125kg x 2
Deadlift - 230kg

Nice dead lifts as always mate.

How much cardio are you doing?

Current avi 208lb
Prep Journal http://www.muscletalk.co.uk/RACK-Leeds-UKBFF-2012-m4666355.aspx

By the end of this week it should just be 3 steady 30 minute sessions.

Although i want to get 4 or ideally 5 steady 30 minute sessions a week. All in the mornings.

My Journal ...shape up time!

PB's (88kg-natural)
Squat - 135kg
Bench - 125kg x 2
Deadlift - 230kg

You'd prob be better off working upto to 3, 45mins sessions mate. Then go for more sessions. Although I'm no expert.

Current avi 208lb
Prep Journal http://www.muscletalk.co.uk/RACK-Leeds-UKBFF-2012-m4666355.aspx

Cheers, but i prefer the extra sessions rather than less sessions with longer duration at the moment.

It's just something short, steady and regular just to keep me ticking over.

When i go on a cut later this year then it will be different... working upto 5 or 6 60 minute sessions a week.

My Journal ...shape up time!

PB's (88kg-natural)
Squat - 135kg
Bench - 125kg x 2
Deadlift - 230kg

Cool mate

Current avi 208lb
Prep Journal http://www.muscletalk.co.uk/RACK-Leeds-UKBFF-2012-m4666355.aspx

good weights you using mate !

TOMMY TACK "Stickin it to the Stones "
My You Tube Vids..
http://www.youtube.com/profile_videos?user=ncpowerlifter

ORIGINAL: tbowman

good weights you using mate !

Cheers!

Im getting back into it all pretty good now.

I don't think it will be too many weeks away before all my working sets on deads hit 200kg (440lb), thats my short term goal!... and a 5 plate 1 rep max.

Weighed myself this morning before cardio and was just over 87kg (193lbs).

My Journal ...shape up time!

PB's (88kg-natural)
Squat - 135kg
Bench - 125kg x 2
Deadlift - 230kg

ORIGINAL: noname

This evening i worked my back.


Deadlifts

12 reps with 60kg (warm up)
8 reps with 100kg (warm up)
2 reps with 140kg (warm up)
6 reps with 190kg
3 reps with 195kg
2 reps with 200kg
1 rep with 200kg
1 reps with 200kg


Wide Grip Chins

10 reps
7 reps
6 reps
6 reps
3 reps with 10kg
2 reps with 15kg


Tonight was a good workout. Deadlifts felt better.

Felt hard to get a decent number of reps on wide grip chins, so thought i would give them a try with a bit of weight. I put some plates in an old satchel type bag i had in my gym and hung it around my waist. I liked the feeling of pulling up against the extra weight, so i now plan to invest in a dipping belt.

Tonight i tried out my post workout protein shake blended with 1 weetabix and half a banana. It was ok so i shall continue to do that from now on.

Niiiiiice lifting.


Any reason you add weight after you are fatigued on WG chins???

This is my signature.

Cheers McLaren!

Adding the weight on the chins was just a spur of the moment thing. On the 5th set i thought to myself i would probably only get 4 or 5 reps at bodyweight, so then thought i could probably get nearly the same with some weight added.

I'd thought about a dipping belt in the past, but never gone any further than thinking about it.

Although i will now be ordering one, maybe this week. I think it will help my progress better a fair bit.

My Journal ...shape up time!

PB's (88kg-natural)
Squat - 135kg
Bench - 125kg x 2
Deadlift - 230kg

Tonight i worked my triceps.


Close Grip Bench Press

15 reps with 60kg (warm up)
8 reps with 95kg
6 reps with 95kg
5 reps with 97.5kg
3 reps with 100kg
2 reps with 100kg


Lying Tricep Extensions

8 reps with 48kg
6 reps with 48kg
5 reps with 48kg
3 reps with 50.5kg


Tonights workout was'nt too bad. Although my thumb was still hindering me when getting the bar into position for tricep extensions.

Also did 30 minutes at a steady pace on my exercise bike this morning.

My Journal ...shape up time!

PB's (88kg-natural)
Squat - 135kg
Bench - 125kg x 2
Deadlift - 230kg

This evening i worked my biceps.


Barbell Curls (EZ bar)

30 reps with just the bar (warm up)
9 reps with 50.5kg
8 reps with 50.5kg
6 reps with 53kg
5 reps with 55.5kg
2 reps with 58kg


Seated Alternate Dumbell Curls

7 reps with 24kg
5 reps with 24kg
4 reps with 24kg
4 reps with 24kg


Tonights workout was ok. Got more volume tonight which was what i wanted.

Did'nt do any cardio today and i won't do any more untill next week.

My Journal ...shape up time!

PB's (88kg-natural)
Squat - 135kg
Bench - 125kg x 2
Deadlift - 230kg

good stuff noname. do you still get a pump from that rep range. i really enjoy that feeling i dont think i could train without a good pump.

Tonight the pump was more during EZ bar curls than the dumbells.

I've decided im going to aim for starting sets of around 10 reps then pyramid down the reps and up the weight. Pretty much what im already doing, but i feel i will benefit more from having some sets in a higher rep range rather than all sets at 5 reps or less.

My Journal ...shape up time!

PB's (88kg-natural)
Squat - 135kg
Bench - 125kg x 2
Deadlift - 230kg

Nice lifts with the curls mate!

Current avi 208lb
Prep Journal http://www.muscletalk.co.uk/RACK-Leeds-UKBFF-2012-m4666355.aspx

Nice work mate as usual

Cheers guys!

Im looking forward to Legs and Shoulders later!

My Journal ...shape up time!

PB's (88kg-natural)
Squat - 135kg
Bench - 125kg x 2
Deadlift - 230kg

This evening i worked my legs and shoulders.


Squats

10 reps with 60kg (warm up)
7 reps with 105kg
6 reps with 105kg
4 reps with 110kg
3 reps with 110kg


Military Press

9 reps with 60kg
8 reps with 60kg
5 reps with 65kg
5 reps with 65kg
2 reps with 70kg


Standing Dumbell Press

9 reps with 24kg
4 reps with 27.5kg
4 reps with 27.5kg
4 reps with 24kg


Tonights workout was ok, although my energy level was a bit low.

I managed to get more overall volume tonight, which was what i was aiming for.

My Journal ...shape up time!

PB's (88kg-natural)
Squat - 135kg
Bench - 125kg x 2
Deadlift - 230kg

hey, thats some good weight your lifting there. Im 16 and i one rep max at 70kg, 35kg on each arm. What are your short term goals for your benching?

Nice work there mate

How come your energy levels are down?

I am guessing this has something to do with your diet?

Snake124 - Cheers for the comment! My goal for flat bench is to get 3 plates a side, which is 140kg. Would'nt say it's a short or long term goal, just something i aim for over time. As long as i keep making progress of any kind im happy.

Deadweight - Yeah it was to do with sleep and diet. I did'nt get up till just after lunchtime. Had a clean diet but just low on volume, simply because there was only so much i could fit between waking and training.

On the whole though it was'nt too bad of a workout, im aiming for slightly higher reps on the first couple of sets now, so was pleased that i at least got a bit more volume on them.

My Journal ...shape up time!

PB's (88kg-natural)
Squat - 135kg
Bench - 125kg x 2
Deadlift - 230kg

I weighed myself at around 1pm today and was 14stone (89kg), although the slight weight increase is only due to the late night dvd and binge i had last night.

Today i started my CEE.

These are the product details:





To start with i will just follow the products directions: 4 caps twice daily.

I also brought a dipping belt on Saturday, so looking forward to using that with my wide grip chins tomorrow.

My Journal ...shape up time!

PB's (88kg-natural)
Squat - 135kg
Bench - 125kg x 2
Deadlift - 230kg

no problem, yeah i see what you mean. I went to the gym today and decided that i wanted to try out the way you train. I was training my chest and i did the following-
Warm up 50 press ups
Flat bench 55kg 5 reps
Flat bench 60kg 5 reps
Flat bench 65kg 5 reps
Flat bench 50kg 8 reps x2
then the same pattern but for incline bench using slightly less weights.

I have to say it was a really good workout and i felt really pumped and energetic afterwards. I was failing with the last set of flat bench so i used the smiths machine because i was training alone. I usually do two chest routines a week, one using barbells and the other dumbells. Do you think this is too much? Oh and btw, have you ever concidered maximuscles Cyclone? I think its a really good product, it has whey protien, creatine, HMB and glutamine in there too.

Cheers

Personally i would'nt train chest twice a week. It would'nt give me enough time to recover and it would then be counter productive.

I used to do incline barbell benching as well but im not really a fan of it, i find it hits the shoulders too much.

I would'nt bother with Maximuscle products myself, far too expensive in my opinion. I've used some in the past but see no real difference to any other. The advertising they use is good and thats what pulls people in.

This is a very similar product to Cyclone... www.myprotein.co.uk/formulas/our-formulas/hurricane-formula/ it does'nt contain HMB, although you could buy that separate if you wanted.

My Journal ...shape up time!

PB's (88kg-natural)
Squat - 135kg
Bench - 125kg x 2
Deadlift - 230kg

This evening i worked my chest.


Flat Bench Press

25 Press Ups (warm up)
20 reps with 60kg (warm up)
7 reps with 105kg
5 reps with 105kg
1 rep with 110kg
1 rep with 115kg


Flat Dumbell Bench Press

8 reps with 37.5kg
7 reps with 37.5kg
3 reps with 44kg
2 reps with 44kg
4 reps with 37.5kg


Tonight was a pretty sh!t workout again all though i did get a bit more volume at least.

I have realised that it has probably due to working shoulders on Fridays as they still do not feel fully recovered from the workout and are still a little sore today. Also last Mondays chest workout was poor and i had worked shoulders the Friday before that as well.

I will not be working shoulders this Friday and i may shift them to chest day or back day, i'll wait and see nearer the time.

My Journal ...shape up time!

PB's (88kg-natural)
Squat - 135kg
Bench - 125kg x 2
Deadlift - 230kg

Thought i'd post up a recent picture.

This was taken about half an hour ago.

My Journal ...shape up time!

PB's (88kg-natural)
Squat - 135kg
Bench - 125kg x 2
Deadlift - 230kg

Hi Noname, i have never posted in your journal but i read it regulary!

your strength seems to be coming along really well!

your chest looks really full (especially the upper part) as do your shoulder in the pic, nice work!

all the best

Tom

MY Olympic Style Weightlifting Journal

how much stretching did you do to be able to do the splits? i heard over doing 30+ secs each stretch is what you do to become more flexible, would you do it every day?

age: 22
height: 5,11
weight: 170lbs

Cheers for the comment Oarornothing!


As long as i make steady progress im happy. I want to gain as much as i can before i start to cut later this year.

My Journal ...shape up time!

PB's (88kg-natural)
Squat - 135kg
Bench - 125kg x 2
Deadlift - 230kg

ORIGINAL: anthonyp

how much stretching did you do to be able to do the splits?

I never had any set program as such, although i would aim to hold a stretch for a minimum of 30 seconds.

I would suggest stretching a little each day, but be very carefull not to overdo it.

My Journal ...shape up time!

PB's (88kg-natural)
Squat - 135kg
Bench - 125kg x 2
Deadlift - 230kg

highly long aproximately did it take to get that flexible? its annoying cause of having 25" thighs a lot of my shorts are too tights to stretch that way lol, i cant find any of my tracksuit bottoms at the mo, so i cant do stretches as much as possible. i can imagine youd have a very powerful head kick being that flexible.

age: 22
height: 5,11
weight: 170lbs

alright mate good stuff with he training. a good chest and delts you have there but your not aiming for much mass are you? i was woundering if you could give me some advice on strength training for my brother, for his rugby. he dosent really want to go to the gym much more strongman activites and the like. (such as throwing tyres over sledge hammer work squating with gas cyclinders and throwing iron weights about. will this be anywhere near as effective as going to the gym? also have you any links that could give me an idea for an ideal diet for him?
cheers mate keep up the good work.

Probably took me roughly 6 months to be able to get into the splits position.

I was reasonably good at kicking, although i only really did it for show and because i enjoyed practising them. Kicking is not something i would aim to be doing in a real fight. Although i have used a straight thrusting kick to the stomach area in the past but thats about it.

My Journal ...shape up time!

PB's (88kg-natural)
Squat - 135kg
Bench - 125kg x 2
Deadlift - 230kg

ORIGINAL: *Tommy_H*

alright mate good stuff with he training. a good chest and delts you have there but your not aiming for much mass are you?

Well funny you should say that... I have started thinking that when i go on a cut a bit later this year i may get smaller than i would really like, that is part of the reason for me wanting to increase my reps and overall volume, so i can maybe add a little bit of mass.

Ref your brother, personally i would still want to be using the gym and lifting weights via barbells and dumbells if i was training for rugby, at least for some of the sessions. Fitness training will also be an important factor, some HIIT sessions i would suggest.

This link may be of some use: NUTRITIONAL TIPS FOR RUGBY PLAYERS ...there are also some rugby training links at the bottom of that article as well.

My Journal ...shape up time!

PB's (88kg-natural)
Squat - 135kg
Bench - 125kg x 2
Deadlift - 230kg

Looking good noname, your training looks like it working for you,do you have a weight that you want to reach before you start you cut or is it just down to time of year???

When i cut will really just come down to the time of year, i would say roughly around April/May time.

Not too bothered about actual bodyweight weight, more just how i look in the mirror. Thats why i've been thinking i would probably be happy with adding a bit of mass... i'll just see how it goes from here on.

My Journal ...shape up time!

PB's (88kg-natural)
Squat - 135kg
Bench - 125kg x 2
Deadlift - 230kg