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My journey to success.

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Weakie
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2004/03/02 14:51:07 (permalink)
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My journey to success.

Hi,

Ok, here goes, I always lose pieces of paper that i write these things down on, so let me keep everything here, so not only can everyone laugh at how little i lift, but i can keep you updated on how little i do infact lift, kinda like an active joke.

age : 28
Height : 1.83m
weight : 98.5 kg
bodyfat : 23% (EW)

exercise :
Wednesday
Deadlifts, conventional - 80kgx6, 80kgx6, 80kgx6, 100kgx6
Dumbbell rows – 28kgx6, 28kgx6, 28kgx6, 30kgx6
Dumbbell curls, standing – 13kgx6, 13kgx6, 14kgx6, 14kgx6

Friday
Barbell bench press (smith machine)– 40kgx6, 40kgx6, 40kgx6, 50kgx6
Barbell shoulder press – 30kgx6, 30kgx6, 35kgx6, 35kgx6
Skull crushes (EZ bar)– 25kgx6, 25kgx6, 25kgx6, 30kgx6, 35kgx3
Inclined dumbbell flyes – 12kgx6, 14kgx6, 14kgx6, 14kgx6
Abs - crunches - 2x12, leg extenders 2x12

Sunday
Back squats - 60kgx6, 60kgx6, 60kgx6, 70kgx6
SLDL - 70kgx6, 70kgx6, 80kgx6, 80kgx6, 90kgx6
Calf raises - sitting - 30kgx12, 30kgx12, 40kgx12
standing - 100kgx12, 100kgx12, 100kgx12

I am doing 6x4 reps on most the exercises at the moment, while i strip my fat down, and when I have got to a decent bf content, I will goto 5x5.
The weights will be filled in when I know all of em (haven't done a full cycle yet, still finding my way)

Diet :
7am
½ cup oats – cals 44, fat 1.8g, c 25g, p 7g
whey – f 1g, c 1.5g, p 26g
flax seed oil (2 tbl spn) – cals 260, f 28g, c 0, p0

10am
chicken 50g – cals 130, f 6.5g, c 4.5g, p 12.5
½ potato – cals 110, f 0.1, c 25.5g, p 2.5g
pear – cal 98, f 0.7g, c 25.1, p 0.7g

12:30am
tin tuna – cal 191, f 0.8g, c 4.1g, p 42.1g
2 x slices wholewheat bread – cal 220, f 2g, c 40g, p 11g
veg (mixed) – cal 96, f 0.45g, c 17.4g, p 5.75

3pm
chicken 50g – cals 130, f 6.5g, c 4.5g, p 12.5
½ potato – cals 110, f 0.1, c 25.5g, p 2.5g
pear – cal 98, f 0.7g, c 25.1, p 0.7g

5:30pm
whey – f 1g, c 1.5g, p 26g

6:30 pm
fish, chicken, tuna – cal 260, f 13g, c 9g, p 25g
potato, pasta, rice – cal 110, f 0.15g, c 22.2g, p 2.15g
veg (mixed) – cal 96, f 0.45g, c 17.4g, p 5.75

Misc
Olive oil – cal 126, f 14g, c 0g, p 0g
Ketchup – cal 16, f 0g, c 4g, p 0g

Total
Calories - 2095
Fat – 77.25g
Carbohydrates – 252.3
Protein – 182.15

thats an "average day, it differs slightly, sometimes more fish, less chciken etc, but on average, thats what it is like. If I manage to buy whey cheaper, I will up that to 50g maybe 3 times a day.

Thats all for now folks,
cya
#1

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    mb
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    RE: My journey to success. 2004/03/02 15:04:08 (permalink)
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    Are you planning on doing a bit of cardio?
    #2
    Weakie
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    RE: My journey to success. 2004/03/03 05:04:39 (permalink)
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    erk, sorry, forgot to mention. I do cardio 3 times a week after the weights (ye, i know, i shouldn't but i CANNOT do it anytime other than that). I do 45 min, 15 min run, 15 min step and 15 min cycle at 60% MHR. Think i will drink half my post work out whey shake in between the weigts and the cardio.

    thanks for reminding me mb.

    cya
    #3
    tyrob
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    RE: My journey to success. 2004/03/04 21:50:36 (permalink)
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    how long you bin working out
    #4
    Weakie
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    RE: My journey to success. 2004/03/05 05:20:40 (permalink)
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    well, been going to gym for 3 weeks now, and this is the first time I have done these exercises. I used to gym half-assed about 4 years ago for a while, but more cos I was bored, not cos I really wanted to get big, but that lasted about 4 months, so pretty much 3 weeks.

    cya
    #5
    Weakie
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    RE: My journey to success. 2004/03/05 18:55:09 (permalink)
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    Had a real good workout today, (Friday). Di bench, shoulder press, skull crushes and flyes. I went to failure on only the skull crushes and the flyes (think my muscles were tired from the bench press and other exercises). The military press felt real good, and although it was heavy, only on one occasion i felt a bit wobbly, but otherwise it feels like an excellent exercise (although i did notice a few folks around me getting woozy when i lifted my arms above my head, note to self " wear more deodorant).

    The cardio also went well. I started to drink half my whey shake in between the weights, but the stuff I got tasted so damn delicious I ended up drinking the whole thing. So after my cardio i rushed home, ate a wholewheat roll and 100g of chicken, and feel much better now :)

    Sunday is squats (never done em before, so I am anxious to see what happens there), and SLDL, which i tried last sunday, and seemed to manage fine (did 70kg).

    will report more later (if anyone actually reads this :(

    cya
    #6
    mb
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    RE: My journey to success. 2004/03/06 05:52:53 (permalink)
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    Good going, ready to move up next week in nearly all exercises.

    BTW, when I started SLDL I used a lower weight than 70kg! It'll be interesting to see what you can squat.
    #7
    Weakie
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    RE: My journey to success. 2004/03/06 07:12:19 (permalink)
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    lol, tried squatting yesterday with just 20kgs, to see if I got form right, seems like its gonna be fun. Just worried about weights being too heavy and failing, and someone finding me 3 days later in a crumpled pile under 100kg's of weight :P

    cya
    #8
    Weakie
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    RE: My journey to success. 2004/03/06 11:38:26 (permalink)
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    i gym in Durban Saffaboy, at Virgin Active (owned by Richard Branson i guess :)

    Ok, had a good workout today. Didn't reallt plan on going, as I worked out yesterday, but I had the opportunity, so I went.

    I didn't do cardio today, just my sunday workout.

    As i meantioned earlier, I was a bit nervous of the squats, so I started slow, doing 20kg, all seemed fine, and my form looked good (well, i never heard anything snap, allways a good sign)
    I managed to do 3x60kg sets and one 70kg set, could have gone heavier i think, but left it, as this is my fisrt time, I don't want to kill myself.
    The SLDL i did 2 sets on 70kg, 2 on 80kg, and tried and completed 1 set on 90kg. It felt good, but the 90kg one really popped some veins on my forehead, which i guess is good.
    Did the calf raises, did both sitting and standing, 3 sets of 12, 30kg x 2 and 40kg x 1 on sitting, and 100kg x 12 on standing. By the last set I was absolutely finished.

    All and all a good workout, no immediate pains, so I presume my form is good-ish on squats and SLDL. I will keep a close eye on it though, as I do not want to injure myself, and have to have a break.

    Until next time
    cya
    #9
    mb
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    RE: My journey to success. 2004/03/06 11:51:45 (permalink)
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    Good stuff - but it'd do you no harm to leave a day's rest between workouts.

    BTW, i've got some family in Durban!
    #10
    Weakie
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    RE: My journey to success. 2004/03/06 12:24:23 (permalink)
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    yew, for sure mb, but with a family etc, I have to go when i get the opportunity, or something may come up and i miss a gym session :(

    cool bout the family mb, u used to live in SA??

    cya
    #11
    mb
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    RE: My journey to success. 2004/03/06 12:41:23 (permalink)
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    No, I was born and bred in Australia. Those relatives of mine in Durban migrated from Poland to South Africa.
    #12
    Weakie
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    RE: My journey to success. 2004/03/06 13:24:37 (permalink)
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    aaah, cool, thats a long, and weird path for them to take. Although i suppose it is a slightly warmer climate here in durbs, then that of poland :P

    cya

    ps, sorry about you being born and bred in Australia, but don't worry, we can still be mates
    #13
    Weakie
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    RE: My journey to success. 2004/03/10 05:11:08 (permalink)
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    ooooooooooooooook, went to gym yesterday (tuesday), and did deads, rows and curls. I was a bit worried about my performance, as the microwave at work packed up so I was not able to eat my potato, and only managed to get some chicken and cold veg. puree down. I bought an energy bar on the way to gym to try and get some carbs in, and I think this helped.

    At gym i did a few warmup strethes and one or 2 warm-up deads. Then my workout followed, this is what I did :

    Deadlifts, conventional - 80kgx6, 100kgx6, 100kgx6, 110kgx6, 110kgx6
    Dumbbell rows – 30kgx6, 30kgx6, 32kgx6, 35kgx6
    Dumbbell curls, standing – 15kgx6, 15kgx6, 15kgx6, 16kgx6

    Some really nice gains there from last week. I think they are a tad exaggerated, as I did not push myself to the limit last week, but I definately feel stronger. The deads did strain me, but felt real good. the rows were not as difficult. The curls gave me a hard time, I think it is because by the time I get to them, my arms are tired, and especially my left hand takes strain, feel like I have arm pump (like you get when you ride off road motorbikes).

    Anyhoo, all and all a good workout, next one is friday, speak to you then.

    cya
    #14
    mb
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    RE: My journey to success. 2004/03/10 05:35:05 (permalink)
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    I do a couple of sets of warmup Deads - 50% and 70% of my working weight using the same amount of reps.

    Pretty good weights there mate, you're stronger than I was 4 months ago! You'll be up there in no time.
    #15
    Nautilian
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    RE: My journey to success. 2004/03/11 21:23:15 (permalink)
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    Ye remember, warmup reps for major compound movements are N.B!!!!!

    Also don't jump too much with your Deadlift, rather let it progress slowly, add the min weight possible each week. At my gym it is 2x 2.5kg plates, the last thing you would want is to lose your form and hurt your trunk and not do GYM for 6-8 weeks.

    Try moving away from the smith machine, that really limits your movement and might be limiting your true potential.

    Also, not too sure if Inclined dumbbell flyes are worth it, you want to bring your chest out first and get the strength going, so maybe consider doing incline dumbell press rather.

    Other than that KEEP the good work up, routine looks solid and so does the diet. Maybe add some HITT to your mixture of cardio, good 20min will really get the blood pumping.

    Ele
    #16
    Weakie
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    RE: My journey to success. 2004/03/12 05:14:24 (permalink)
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    :)

    some good hints there Ele, thanks. Will try some of em, I just liked doing flyes cos it feels like they really work the inside of my chest, where it is smallest (the outside is quite well built, just the inside is lacking). But perhaps I will try the inclined dumbell press and see how it feels.

    As far as the deads are concerned, I fear your right. I must slow down, I did a 120kg one yesterday just to see if i could, and my form went out the window. I think I may go back to 80kg until my form is 100%, cos as u say, i do not want to be outta gym for 6 weeks.

    thanks for the tips, keep em coming. Or wait, maybe this is a plot so I never lift more than you...hmmmmmmmmmm. :p

    cya
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    Weakie
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    RE: My journey to success. 2004/03/12 17:46:19 (permalink)
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    yo,

    ok, had a SH!T day at work, never had time to eat my meals i prepared at the proper time, so i ended up stuffing down as much as i could around 2 hours before the workout. When i walked into gym i could feel my heart was there, but my body just felt listless and weak. But I said to myself I would not only do the weights i did last week, but improve, so here is what i did :

    Just a note, i tried normal bench press today, was alot harder, and i used the olympic bar, so i do not know what that adds onto the weight (every bit counts, cos my chest is by far the weakest)

    Barbell bench press (Normal)– 30kgx6, 40kgx6, 40kgx6, 50kgx6, 50kgx4, 40kgx6 (the last 50kg rep, i didn't have a spotter and only managed 4, so i went down in weight, and managed 6 more at 40kg) (previous week : 40kgx6, 40kgx6, 40kgx6, 50kgx6 )

    Barbell shoulder press – 30kgx6, 30kgx6, 35kgx6, 40kgx6 (previous week : 30kgx6, 30kgx6, 35kgx6, 35kgx6)

    Skull crushes (EZ bar)– 25kgx6, 30kgx6, 35kgx6, 35kgx6. (Previous week : 25kgx6, 25kgx6, 25kgx6, 30kgx6, 35kgx3)

    Inclined dumbbell flyes – Did not do them this week, my chest was finished from bench.

    Abs - Inclined crunches - 3x12, inclined leg extenders 3x12

    for Skull crushes I used the straight bar as i can get my hand position better with it, with EZ bar i tend to go too close or too far apart.

    So all in all an improvement over last week, and I can see a difference, but I just felt i could have done better. But theres always next week :)

    thanks for your time

    cya
    #18
    mb
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    RE: My journey to success. 2004/03/12 17:56:55 (permalink)
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    I've never been in that situation, so it was interesting to observe your transition from Smith Machine to free weight Bench Press. You'll adjust to it in no time, though.

    Good work.
    #19
    Weakie
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    RE: My journey to success. 2004/03/14 11:55:25 (permalink)
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    Hi,

    Had a few drinks last night and only about 5 hours sleep, so I never really felt like going to gym...BUT I did. I never had much hope in doing much weights, especially seein as today was my squats and SLDL. However, I got my mindset right, and went for a workout. All went well, I made sure my form was 100%, doing warmups in both exercises until I was happy with how I was doing them.

    heres what I managed :


    Back squats - 70kgx6, 70kgx6, 80kgx6, 80kgx6 (last week : 60kgx6, 60kgx6, 60kgx6, 70kgx6)
    SLDL - 90kgx6, 90kgx6, 90kgx6, 90kgx6 (last week : 70kgx6, 70kgx6, 80kgx6, 80kgx6, 90kgx6)
    Calf raises standing - 100kgx12, 110kgx12, 120kgx12 (last week : 100kgx12, 100kgx12, 100kgx12)

    I never did sitting claf raises, as I went heavy on the standing one, and did some stepping and walking after, so I gave em a good workout.

    I also, as mentioned about, did 30 min cardio after, drinking my protein in between.

    All in all a satisfying workout. I feel tired, but good, and my semi-hangover is gone, and has been replaced with stiff legs.

    Look forward to next week, try get to 100kg SLDL and 90kg Squats.

    thanks for your time

    cheers!
    #20
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