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CoastNZ

Time to start keeping track

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Thought I better keep track of what's going on.

Upper day:

DB bench- 4x8 @ 50kg S.S with flys until failure- 12-15 @15kg

Seated Row- 3x8 @ 17 on rack S.S with reverse cable cross overs- 8 reps

DB shoulder press 3x6 @ 40kg S.S with lat pull down 8 reps at 16 on rack

BB shrugs- 3x8 @ 150kg S.S with DB shrugs 12 @ 40kg

Seated lateral raises- 15, 12, 10 @ 10kg

Front raises- 10, 8, 8 @ 12.5kg

Having problems with one of my delts which is giving me trouble during flys so only ended up doing 2 sets of flys

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First lower session of the week:

Deadlift- 2x8 @ 190kg, 2x8 @180kg

Front Squat- 3x8 @ 100kg

S/L Deadlifts off box- 3x8 @ 100kg

Leg Extensions- 3x10 @ stack

Never made a proper introduction to this thread but here it is: viewtopic.php?f=1&t=14326

Today was the second or third session of front squats. Am struggling with flexibility so elbows aren't as high as they should be. Not struggling with weight but hands slip and weight begins to fall forward at bottom of the lift.

Also do core between reps and after session.

Looking to change up my programme after new years and would be interested to see some different types that people have had experience with?

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Second upper session of the week:

DB Bench- 4x8 @ 50kg

Wide Grip BB Prone Row (on bench)- 3x8 @ 75kg S.S with Rear Delt work

DB Shoulder Press- 3x8 @ 37.5kg S.S with Lat pull down 3x8 @ 16

Upright row- 3x8 @ 50kg S.S with seated Side raises 3x10 @ 9kg

Misc. Bicep work

Wanting a bit of help/explanation with counting calories and working out macros? Anything would be appreciated.

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Monday was first upper session of the week;

DB bench- 4x8 @ 50kg

Seated Row- 3x8 @ 17 on rack

DB shoulder press 3x6 @ 40kg S.S with lat pull down 8 reps at 16 on rack

BB shrugs- 3x8 @ 160kg S.S with DB shrugs 12 @ 40kg- Pausing at top

Seated lateral raises- 15, 12, 10 @ 10kg

Tuesday was lower;

Back squat- 4x8 @160kg S.S with eccentric hamstring drops 4x6

Step-ups onto bench- 4x8 @65kg

Leg curls- 3x10 @ 16

Leg extensions- 3x10 @ stack

Between each set (excluding squat) core exercises always done.

Have been putting some thought into it and think I will either jump onto the 5/3/1 programme or 5x5 advanced. Am leaning towards the 5x5 advanced but wanted thoughts on jumping straight into that?

Cheers

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Have taken the last few days off and tomorrow I will be going to get some 1RM's for bench and military press. Have only ever done DB shoulder press and DB bench for the last 4ish months so will be interesting to see how they turn out. Saturday will be 1RM for deadlift also.

-Squat- After 4 working sets of 8 reps was 230kg without belt or wraps so will just use that.

-Deadlift- Will be hoping for a mid 200's? Have never used a belt before but will be giving that a go if I feel need be.

-Bench press- Years ago got a 170 but that was some time ago now. Will be happy with anything over 140-150? But could be a bit wishful after close to half a year off BB bench.

-Military press- Never done BB before so will be interesting

Have decided that in the new year I will jump onto the 5/3/1 for 3 or 4 cycles so hopefully can get some good results from that.

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Have been putting some thought into it and think I will either jump onto the 5/3/1 programme or 5x5 advanced. Am leaning towards the 5x5 advanced but wanted thoughts on jumping straight into that?

Was going to suggest 5/3/1, but no need now :D

Have decided that in the new year I will jump onto the 5/3/1 for 3 or 4 cycles so hopefully can get some good results from that.

I ran 5/3/1 from the beginning of the year for quite a while, really solid program for consistent, realistic progress. Only reason I changed was because I was getting a tad bored and wanted to try something different, was possibly a bad move as I don't think I'd made much progress since dropping it :lol: Just jumped on the 5x5 now and expecting to get quite a bit out of it, still in the light stuff but it really pushes you in later weeks which is where I've been told the gains come.

The freedom 5/3/1 allows in assistance exercises is great, and allows you to constantly work on weak points whilst still bringing up the main lifts. It's another good way to stave off boredom if the program gets a bit stale, just change up your assistance scheme :nod:

Oh, and goddamn you're a stronger bugger! :clap: Will be good to see the kind of numbers you're repping out with at the start of this :)

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I ran 5/3/1 from the beginning of the year for quite a while, really solid program for consistent, realistic progress. Only reason I changed was because I was getting a tad bored and wanted to try something different, was possibly a bad move as I don't think I'd made much progress since dropping it :lol: Just jumped on the 5x5 now and expecting to get quite a bit out of it, still in the light stuff but it really pushes you in later weeks which is where I've been told the gains come.

The freedom 5/3/1 allows in assistance exercises is great, and allows you to constantly work on weak points whilst still bringing up the main lifts. It's another good way to stave off boredom if the program gets a bit stale, just change up your assistance scheme :nod:

Oh, and goddamn you're a stronger bugger! :clap: Will be good to see the kind of numbers you're repping out with at the start of this :)

Yeah am looking forward to the 5/3/1 now. Will be good to get into some lower reps for once and hopefully get some decent results.

What did you do in the way of your assistant exercises? Have been having a think about it and thought of possibly doing;

Bench day- Use as a whole chest day with back focusing on outer

Military Press day- Use as shoulders and back focusing on back on inner

Squat day- Continue as a quad day, core and bis or tris depending on order I do

Deadlift day- Continue doing lower back/hammies, core and bis or tris

Thoughts on this anyone?

Also gave my 1RM's a go today.

Bench- 155kg- Am ok with that since have been off BB for so long and never done rep range <8

Military Press- 80kg for 3 but had a bit of leg drive on third so used 2 in the equation and gave me a 1RM of 85kg- Am unsure if this is any good or not but it's a figure to start with and am sure that figures should come up fairly well once I get used to the lift.

Will be doing deadlift tomorrow then will have all lifts done.

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What goals do you have bro? PL or BB or just being a strong unit either way?

At the moment it would just be general size and strength. No really specific goals but would be more PL directed.

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Started back this week after a big break over xmas/ny.

Am going to be away from gym for a week this month so decided to hold off 5/3/1 until I wont have nay distractions, may wait until uni when I can start with a training partner.

Until then I am just doing a 3x5 body part split: Chest/tris, quads, shoulders, back/hammies etc/tris.

This week have been feeling average so only got one quick session on Monday which was chest/bis:

BB flat bench- 3x5 @ 120kg

BB incline bench- 3x5 @ 100kg

BB decline bench- 3x5 @ 115kg

Cable flies- 3x8 @ 5 on stack

Misc bicep work

Was feeling really weak and fatigued, will hopefully hit better numbers next week.

Missed Tuesdays session so today did whole lower session today to catch up.

Squat- 3x5 @ 170kg

Deadlift- 3x5 @ 190kg

BB Lunges- 3x8 @ 60kg

Leg extension- 3x8 @ stack

Misc core work between most sets.

Again feeling weak but hopefully hit better figures next week. Can barely walk now, legs are completely dead.

Also got back onto some supplements- protein, creatine and pre-workout (only use with upper).

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Shoulders and Calves today:

BB Shoulder/Military Press- 2x5 & 1x8 @ 70kg

BD Shoulder Press- 3x5@40kg

Seated Side Raises- 3x12 @ 9kg, 2x5 @ 12.5kg S.S with Calf Raises 6x20-25 @ 60 on stack

Front Raises- 3x5 @ 12.5kg

Put my normal daily diet into myfitnesspal today to get a rough idea, by the looks of things its either the site that has wrong values or I'm under-eating. This is my average daily meals:

6am- 2/3 cup oats, 1scoop protein, 1 cup green milk.

10:30am- 1/2 cup oats, 1-1 1/2 cups lite yoghurt.

12:30pm- 1/2 cup white rice w/ 180gram lite tuna

3pm- Post gym- 1 1/2 scoop protein, 1 cup green milk.

4pmish- Omlet w/ 6 eggs (will start to remove half of the yolks), ham, onions and lite cottage cheese (~80g).

8pmish- Dinner is whatever is being cooked- always meat (venison, lamb, beef, chicken) with either salad, rice, potatoes, greens etc

Mid night- If I'm not going to be up for work at 6 I will have a protein shake and skip 6am meal altogether.

How does this look? Myfitnesspal calculated that it was approx. 2300cals with that being 140c, 76f, 190p.

Just wanting a critique/advice- Have never really put much thought into diet but am making more of an effort now.

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Back day:

W.G Prone Bench Pull- 3x5 @ 80kg

Lat Pulldown- 4x5 @ 18 on stack

Seated Row- 3x5 @ 18 on stack, 1x5 @ stack (20?)

Reverse Cable Crossover- 3x5 @ 4 on stack

Upright Row- 3x5 @ 65kg

C.G Prone Bench Pull- 2x5 @ 80kg

BB Srurgs- 3x5 @ 200kg

DB Shrugs 2x15 @ 40kg

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Chest and biceps:

Flat BB Bench- 3x5 @ 120kg

Incline BB Bench- 2x5 @ 90kg, 1x5 @ 100kg

Flat DB Bench- 3x5 @ 50kg

Incline DB Bench- 3x5 @ 45kg

Incline Flys- 3x5 @ 20kg

Flat Cable Flys- 3x5 @ 5 on stack

BB Curl dropsets- 3x max @ 30kg, 20kg, 10kg

Hammer Curl dropsets- 3x8 @ 12.5kg, 1x max 10kg, 9kg, 8kg, 7kg

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Leg day today focusing on quads mainly

Back Squat- 2x5 @ 170kg, 1x5 @ 180kg- Still not happy with this

Front Squat- 3x5 @ 120kg

Practice/stretching for Overhead Squat- 1x5 @ bar

Leg Extensions- 3x8 @ stack

Core- Between each rep for each exercise

Starting to feel a little bit of strength coming back, should have done all back squats at 180 and front squats should have done 130 now that I have bar sitting right over collar bones instead of more forward on delts.

Next week I will change it to 4 sets also as session went pretty quickly.

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Shoulder and calves:

Standing BB Shoulder Press- 3x5 @ 80kg

Seated DB Shoulder Press - 2x5 @ 40kg, 1x6 @ 37.5kg S.S w/ DB shrugs 3x10@ 40kg

BB Shoulder Press (behind head)- 5x60kg, 5x62.5kg, 5x65kg S.S with BB Shrugs- 3x5 @ 200kg

Seated Side raises- 3x5 @ 12.5kg

Front Raises- 2x5 @ 12.5kg, 5x15kg

Calf raises done between almost each set, varying angles.

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Back:

Deadlift- 2x5 @ 200kg, 1x5 @ 210kg

Seated Row- 3x5 @ stack

Lat Pull Down- 4x5 @ 17 on stack

SLDL- 5x100kg, 5x120kg, 5x130kg

Misc Tricep work

Really average short session but at least is was something.

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Yesterday was chest:

BB Bench- 3x5 @ 120kg

Incline BB Bench- 5x90kg, 2x5 @ 100kg

DB Bench- 3x5 @ 50kg

Incline DB Bench- 3x5 @ 45kg

Incline Flies- 3x6 @ 5 on stack

Flat Flies- 3x6 @ 4 on stack

Misc bicep stuff

Today was quad day- Was feeling really average so didn't get much done

Squat- 1x5 @ 170kg, 2x5 @ 180kg

Front Squat- 3x5 @ 120kg

Leg Extensions- 3x8 @ stack

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Shoulders and Calves:

BB Shoulder Press- 3x5 @ 80kg S.S with DB Shrugs- 3x8 @ 40kg

DB Shoulder Press- 5x @ 40kg, 1x5 & 1x6 @ 37.5kg S.S w/ Calf Raises

Upright Row- 2x5 @ 60kg, 5x 65kg S.S w/ Calf Raises

Behind neck BB Shoulder Press- 3x5 @ 70kg S.S w/ BB Shrugs- 3x5 @ 200kg

Seated Side Raises- 3x5 @ 12.5kg S.S w/ side raises @ 7kg to failure

Front Raises- 3x5 @ 15kg

Was pretty dead for DB Shoulder Press so dropped down to 37.5's.

Up from around 108kg to 110kg since beginning on creatine also.

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Back

Deadlift- 2x5 @ 210kg, 1x4 @ 220kg

Seated row- 3x5 @ 18 on stack S.S with tricep work - Overhead and pushdown on cables

Lat Pulldown- 3x5 @ 17 on stack S.S with same tricep work as above

W.G Prone bench pull- 3x5 @ 80kg S.S with eccentric ham drops 3x5

SLDL off step- 2x5 @ 120kg S.S with dips 3x10

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Did chest yesterday-

BB Flat Bench- 2x5 @ 120kg, 1x5 @ 125kg

BB Incline- 2x5 @ 100kg, 1x5 @ 105kg

DB Flat Bench- 3x5 @ 50kg

DB Incline- 3x5 @ 45kg

Flat & Incline Flies- 3x5 @ 4/5 on stack

Misc Bicep work

Quad day today-

Squat- 1x5 @ 170kg, 3x5 @ 180kg

Front Squat- 1x5 @ 120kg, 2x5 @ 130kg

Leg Extension- 3x8 @ stack

Core work between each set

Looking forward to having a spotter back at uni so can start pushing some numbers up.

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