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Strong, lean 75-80 kg's - May 9 2008 23:28:57
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DaveyL
Posts: 82
Joined: Feb. 22 2008
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Unfortunately, thats my goal, not my current stats. Few pictures for motivation...
and thats me at 81 kg's, not sure of bodyfat but guessing about 18-20%. I've been working out since june/july last year, main reason was becoming single again after about 2.5 years. Let myself go. Always been fat, but reached a slightly lardy 100kg's, and that was untrained. Higher lean body mass now than then, reckon I could have even been well over 30% bodyfat. Now down from 38" trousers to about 34".
My aim is to get about 75-80 kg's with nigh on single figure bodyfat percentage. I like to aim high  Aiming to cut down to 70 kg's, then start to bulk slowly. Would like to be strong for my weight too. At the moment aiming to bench 100Kg and squat 160kg's with weights too.
I haven't got a large muscle mass but from what i've seen, and considering I have never bulked, I'm not bad strength wise. Not great but not bad. Current lifts:
Squats 130kg-5
Bench press 40kg x 4 dumbells(have done 90kg barbell x 3 but dont like barbell as much)
Deadlift 110Kg x 4 (Just started deadlift, grip gives out first but don't want to use grips)
Chins x 7
Bent over row 70kg x 5 ( need to increase this so it's comparable to bench)
Overhead press 25kg x 8 dumbells(bit concerned about form)
In the middle of a routine change at the moment but I believe the new rouine will be
A
Bench 5x5
Squat 5x5
Bent over rows 5x5
Abs to failure
B
Overhead press 5x5
Deadlifts 5x5
Chins 5xfailure
Alternating every 2 days. Gonna do some HIIT cardio in between every now and again. Just quit smoking so will let lungs recover first. Well, hope i've quit. Only 1 day but i'm confident. Longest i've gone for over last 3 months.
< Message edited by DaveyL -- May 9 2008 23:30:08 >
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RE: Strong, lean 75-80 kg's - May 9 2008 23:40:24
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Reg*
Posts: 1092
Joined: Sep. 8 2006
From: Cardiff
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Good luck with the journal dude!
Good strength base to work on there, whats with the x15 with the deadlifts though must give you some killer doms?! You say your grip is failing, are you using a mixed grip?
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RE: Strong, lean 75-80 kg's - May 9 2008 23:51:23
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DaveyL
Posts: 82
Joined: Feb. 22 2008
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Yeah, mixed grip, but bar just pulls out of grip gradually till it's hanging on fingertips which is when I put it down. It's not the torque, my grip just doesn't seem to hold. Doesn't help we have massively thick chrome type bars. Not much grip. Thin iron bar also shreds my skin. Rips all my hard won calluses off 
Err, I was toying with the idea of a HIT workout, which suggests 15 reps on deadlifts. As for doms, I'll let you know tomorrow cos this was the first time i tried it. Well, if I can move i'll let you know. Chest is also still killing from workout on wednesday.
Strength might not be too bad, but I could do with a little more muscle mass. 12 " 3/4 biceps mean you aren't really taken seriously at 81kg's. Chest is 39", thigh 24" and waist about 34"-36". Bloody love handles. My waist will never be slim. Wrong build me thinks...
Dave
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RE: Strong, lean 75-80 kg's - May 10 2008 0:20:13
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jack5r
Posts: 2705
Joined: Jul. 26 2007
Status: online
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Are you using mixed grip mate? One hand under the bar, one hand over the bar. This improves grip alot. Do you use chalk? If you cannot use it in your gym then wrap tissue paper tightly around the bar where you are gripping and the bar will not slip nearly as easily.
EDIT - read the post above.
Is your main goal strength or size/looks. You are stronger that you look. Without offending you, you look pretty untrained but your strength is decent. I like the routine but would recomend upping the reps to 8-12 as this will help with size more than 5 reps which is more strength based. I guess it's all down to your goals though. No way I can give advise without understanding them fully.
You look like one of those people with a big strong trunk but will always have small arms without alot of work. I would do some more isolation work on your arms. You will be benching 100kg with arms under 13 inches otherwise.
< Message edited by jack5r -- May 10 2008 0:26:04 >
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JOURNAL
Age - 18
Bench - 90kg (at 62kg)
Deadlift - 110kgx5 (at 62kg)
Squat - 105kg (at 63kg)
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RE: Strong, lean 75-80 kg's - May 10 2008 1:13:49
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DaveyL
Posts: 82
Joined: Feb. 22 2008
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Thats why I was hoping to lean down more. Arms a little more proportioned to my body, but will eventually bulk. Strength is more important to me than size at the moment, I do want to gain a little more muscle(ok, 5-10kg) but planning to wait till i'm down to about 75 kg's. And no offence taken. When I compare myself to how I used to look I'm well proud. And I do have noticeable muscles when I flex them which i'm happy enough with and i'm no longer technically obese. I suppose it's all down to never having had a bulking phase during training. Always been cutting for the last 8 months or so.
Got to admit, wouldn't bother me too much having sub 13" arms if I could bench 100kg. Strength and being lean are my goals at the moment. Mind you, my arms are growing very slowly so may hit the 13" mark before 100kg. Yeah, I think my physique is more that of a powerlifter type than bodybuilder. I never had a thin waist in relation to my chest and have always had massive thighs. Stacked out leg press after about 4 months of training. I guess you just got to work with what you've got and I can't say i'm too gutted, just a little difficult to shift weight for me.
Dave
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RE: Strong, lean 75-80 kg's - May 10 2008 7:09:28
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T0NY
Posts: 7196
Joined: Feb. 8 2005
From: Bonny Scotland
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By looking at your numbers I would guess that your squats are probably a little bit high.
Best to get this sorted out from the onset.
Good luck with your goals.
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RE: Strong, lean 75-80 kg's - May 10 2008 10:03:48
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DaveyL
Posts: 82
Joined: Feb. 22 2008
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What do you mean when you say squats are a little high? Surely high weight squats are good ?!?!?!?
Dave
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Weight 82kg
Bench 40kg x 4 dumbells
Squat 135kgx5
Dead 110kgx5 (lagging)
Kriptonite: Tobacco
Quit 09/05/08 ish
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RE: Strong, lean 75-80 kg's - May 10 2008 11:55:23
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jack5r
Posts: 2705
Joined: Jul. 26 2007
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Compared to yor other lifts he means.
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JOURNAL
Age - 18
Bench - 90kg (at 62kg)
Deadlift - 110kgx5 (at 62kg)
Squat - 105kg (at 63kg)
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RE: Strong, lean 75-80 kg's - May 10 2008 13:48:10
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firest0rm
Posts: 3975
Joined: May 18 2005
From: Stockport, Manchester
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Well done on starting a journal and for posting your pictures. The internet can be a cruel place, especially MT, so that took great bravery. Your back story also resembles my own, even waist measurement. Probably the biggest change I made, or should I say most important, was the removal of carbs from meals after 6pm, especially junk food. At the start of my training I made very few changes to my diet, and I think the carb after 6pm helped me go from 16stone, to 12stone7lbs, in around 3 months. Also well done on quitting smoking!
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RE: Strong, lean 75-80 kg's - May 10 2008 14:07:56
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nightwolf
Posts: 206
Joined: Jan. 10 2004
From: United Kingdom
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quote:
ORIGINAL: T0NY
By looking at your numbers I would guess that your squats are probably a little bit high.
Best to get this sorted out from the onset.
Good luck with your goals.
I think he means being that heavy your not going low enough 
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RE: Strong, lean 75-80 kg's - May 10 2008 18:40:45
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DaveyL
Posts: 82
Joined: Feb. 22 2008
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Well, i'm going parallel with the squats, I make sure I have good form.
Cheers firest0rm, not too worried about the pictures cos like I said, proud of what it took to get to there, plus it's motivation for me to carry on. Want to reach 75kg's in about 2 months so, you never know. It might happen.
Dave
_____________________________
Weight 82kg
Bench 40kg x 4 dumbells
Squat 135kgx5
Dead 110kgx5 (lagging)
Kriptonite: Tobacco
Quit 09/05/08 ish
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RE: Strong, lean 75-80 kg's - May 20 2008 23:06:18
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DaveyL
Posts: 82
Joined: Feb. 22 2008
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Ok, so haven't been quite as strict with journal as I should have, but hey. With uni work my training has been a little over the place, I work hard when i'm at the gym, but yesterday had to go in in the morning, man I felt rough.
Anyway, moved up a set of dumbells, so now starting with 37.5kg dumbells for 5-6 for first 2 sets. I have to make a confession, well two really. I went through a 12.5g bag of tobacco this week, but I have hopefully kicked the habit again. Got to stop, it's killing me. Second, with quiting smoking, exams and a few other things going on, I decided to sod the cut and gain a bit of weight. I think I have overdone it a little as i've gained about 3-4 lb's in the last week but if I tailor it a little more I should be able to gain about 1-2 lb's a week.
Not sure how long it will take me to notice any growth, but my arms are actually no longer sub 13" and i've put on a good inch on my chest. (and waist, but shh...)
Anyway, up early tomorrow, so gonna grab some pilchards, get my gym stuff ready and sleep. 115kg deadlift tomorrow, fingers crossed.
Dave
_____________________________
Weight 82kg
Bench 40kg x 4 dumbells
Squat 135kgx5
Dead 110kgx5 (lagging)
Kriptonite: Tobacco
Quit 09/05/08 ish
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