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This week was week 8 of my programe and had planned to change my workout at this point. 

now im having second thoughts about changing workout as im still getting good results and every week weights are going up at a good rate.

would you guys and girls recommend changing or sticking with whats working untill weights stop going up, other option is to go to a 5day a week work out and just tweek things a wee bit

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have decided to keep major lifts the same and just tweek a few of the isolation lifts as well as going to a five day work out

monday 5-5-14

squats 

45kg x 15reps

60 x 15reps

70 x 12

75 x 10

80 x 8

60 to fail

duo squat machine - one leg at time (L for left leg R for right leg)

because of fused ankle and huge diff in leg size ive decided to train each leg to its own max

160x 15

185x 12

210x L12 R8

L235 x 12, R 210x8

L260 x 10 R210 x 8

leg ext (one leg at time each to its own strengh level)

L42 x 12 R 30x12

L48x10 R 30x9

L48x10 R 30x8

lower back pump was so so so fucken sore after workout i had to lie down for ten min before collecting myself and driving home, woke up this morning legs fell goood

tonight will me chest with bit of tri and abbs, will post work out after its done

as of last night im up from 90.8kg 6weeks ago to 96.2kg yet ive gone in another notch on belt and am noticing vains coming out more, also done some measure, bicepts are 1cm smaller relaxed then 8weeks ago but 2cm bigger when flexed, am happy with that.

food has changed to, have gone from 2200c a day to 3200 a day, 6 to seven meals a day still eating pretty clean all meals except breaky are brown rice veg and chicken or steak with a couple of cheat meals chucked in a week. my plan is to keep in calorie + for next 8weeks with out putting on to much fat then it will be a four month cut , no weight in mind i will just go by progrees pics

 

 

 

 

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Tuesday 

chest

db bench 

20kgx20

25x17

30x8

25x12

22x13

20x15

db incline

12x18

15x14

20x9

15x15

12x17

standing cable flys (under hand grip)

not sure if its pound or kg

12x20

18x19

24x13

30x6

24x11

18x16

12x16

standing cable flys (over hand grip)

12x20

18x20

24x12

30x7

18x20

18x20

18x20

all done with no more then 60 second rests between sets, chest was burning bad or is that good hmm 

assisted dip machine

same again not sure if counter weight is pound or kg

66x15

60x9

66x10

72x11

78x12

tomorow is rest day then shoulders/tri/bi on thursday

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been bit slack with the log but not slack with training

Thursday

shoulders

seated db shoulder press

10x20

12x17

15x13

17.5x10

15x11

10x15

side lat raises 

5x20

7x18

10x12

12x8

7x17

5x17

face pulls with rope

1platex15

2px15

3px12

1px15

1px15

first time Ive done these so was a bit of an experement

Bent over rear delt cable raises

1platex16

1px12

1px12

Tri pull down cable (straight bar)

20x25

30x20

40x20

50x14

40x15

30x20

1 arm push downs

2plate x20

3px20

4px11

done with no rest between sets

bicep curls with straight bar

13.5x20

18x20

22x15

26x12

18x15

13.5x20

shrugs

20x20

25x17

30x15

35x15

40x8

30x11

25x11

20x12

I realise im not lifting as heavy as some you guys but im giving 100% and keeping rest between sets to under 1min, since starting new high rep work outs ive been sweeting like te guys who stay on cardio machines there whole work out

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Friday

hamstring and abbs

leg curls (single leg)

12x15

18x13

12x20

Straight leg dead lifts

35x15

45x15

60x15

70x12

60x15

i cant push it as much as id like on deeds or my lower back trys to f*ck me over

lucky for me the worlds best yes best natural power lifting women lifts at my gym so am taking advice from her as well as brent mccormick who also trains at my gym, you power lifters will know of him, am changing things like feet position, head position.

Lungers

body weightx12

bw x12

bw x 12

bw x 12

bloody hard to do with fused ankle

swiss ball crunch super set with roman chair leg lifts

20-20, 20-20, 15-15, 15-15, 15-15

 

 

 

 

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Saturday

Back

wide grip pull ups 6

assisted wide grip pull ups

48x15

42x12

48x12

Seated Rows

48x20

54x15

60x15

66x12

72x12

lat pull downs (wide grip)

36x15

42x15

48x15

42x12

36x18

each set of pull downs was super seted with 

Straight arm push downs

18x15

24x15

24x10

18x12

18x12

bent over row type exercise using olmpic bar with weight at one end

need to find out proper name for this lol

30x20

40x15

50x15

55x11

45x12

30x15

so that is my first week of new program completed, wow what a change in mind set needed to handle the mentle side of doing high reps with short breaks, my heart rate is barely recovering before having to start new set let alone the crazy pump

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This week was week 8 of my programe and had planned to change my workout at this point. 

now im having second thoughts about changing workout as im still getting good results and every week weights are going up at a good rate.

would you guys and girls recommend changing or sticking with whats working untill weights stop going up, other option is to go to a 5day a week work out and just tweek things a wee bit

If something is working for you don't change it until either it no longer works or you are bored to death with it.

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so after having a great rest day sunday and a real good sleep i was already to go do a days work then hit the gym at 7pm,

im at work with half hour before i start, good chance to eat a meal have coffee and smoke and relax before starting neck min i get a call from mum saying my step dad is deed, f*ck training f*ck eating f*ck anything bodybuilding related, times like this its the family that matters so needless to say i spent 3day organising a tangi and supporting mum, hardly eating or sleeping, i managed to get a workout in wednesday night but it was shit shit shit with out sleep or enough fuel in tank,

its sunday night now have managed to eat my 6meals a day for last two days, tank is feeling near full again tomorrow its back to reality work and training

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Checked in cos I saw azide post. Usually his posts make me lol. Whos the female powerlifter at ur gym? Sonia?

cant remember her name, will have to ask her again lol

she came second to a russian then russian failed drug test so she got gold, her pic was in our local paper with val adams, is that her?

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Sorry to hear about your stepdad, bro. My condolences.

Life does get in the way sometimes, and of course that's how it should be - family comes first. A few days of disruption isn't going to be a huge setback in your progress. Just go and hit it hard next week.

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Monday 19th may

Legs

every squat rack was taken when i got to gym so started on duo machine

duo machine

185x20

210x20L, 15R

235x12

210x15L,10R

185x15

squat racks still full grrr

leg ext

Left leg

42x15

48x12

42x12

right leg

30x15

30x12

24x13

still no empty squat rack

bagerian squat i think, one leg up on bench squating with other,

first time ive tried this since having ankle fussed, hard as f*ck, no balance, felt like giant pussy

bwx15

bwx15

bwx12

bwx12

had to steady myself a lot on bad ankle, good leg was walk in park

hip thrusts

bw 3sets of 15, always thought this one was for the ladys only till i gave it a go, wow i really felt in gluts

gym about to close still no squat rack to use grrrr

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Tuesday 20th may 95.5kg bw

Chest

Db press

25x16

25x15

25x15

25x12

22.5x12

1sec pause at the bottom of every rep, am trying to focus on really activating muscle through movement

Db Incline

16x15

15x15

15x14

15x14

15x14

kept rest between sets to 1min max

cable flys (low pully)

24x15

18x18

18x18

18x17

18x18

Cable flys (high pully)

18x20

18x20

24x17

24x15

24x15

fuckin love the cable flys giving that extra squeeze in middle, getting huge pump

assisted dips

66x15

66x12

66x13

 

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Wednesday 21st may 94.9kg bw  

ok not sure how i dropped 600grams when im eating six meals a day that meet my protien carb needs then eating anything else that takes my fancy on top of that

Shoulders & Arms

Db press

10x20

15x17

15x13

12x16

12x12

Side Lat Raises

10x15

10x15-form got bit ugly

7x15

7x15

7x15

Face pulls 

15x15

20x15

25x15

20x15

20x21

Seated Rear Delt Raises

10x16

10x15

10x15

7x15

7x15

Tri pull down 1arm

18x15

24x12

18x15

Bi curls straight bar super seted with V bar Tri push downs

22x20 super 40x20

26x15 super 45x20

26x15 super 55x15

so fuckin pumped i can hardly reach my ear to put head phone in lol

as you can see i dont do a lot of work for arms, never had needed to, they blow up good just from secondary work from other lifts, if that makes sence

Shrugs

30x17

35x15

30x15

3second hold at top of movement,

grip has gone nearly dropped the 30s on last rep, so move to calf raise machine to finish of shrugs

Calf Raise Machine Shrugs

94x15

94x15

94x15

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Friday 23rd May 94.3kg bw

What the f*ck???? down 1.2 kg since Tuesday even though im eating like a beast and doing no cardio

Could this be from high volume training???

Legs

Dead Lift straight leg

60x15

60x15

60x15

60x12

60x12

Whoop Whoop first time in 3, 4 weeks my lower back has been ok after deads

Walking Lunges

still getting use to doing this with a fussed ankle and no fuckin strength in right leg

bw x12

bw x12

bw x12

bw x 12

Hip Thrusts

3x15

Standing Hamstring Curls

30x15

30x15

30x15

30x15

30x15

finished work out and didnt really feal like id hit legs and exhausted them like other muscle groups, but woke up next day with major DOMS

 

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Saturday 24th may  93.4kg bw

WHAT THE f*ck??? 2.1kg down since Tuesday and im eating like a beast

do i have aids???

Back

Pull Ups

6

Assisted Pull Ups

48x15

48x14

54x12

Seated Rows

54x15

60x15

60x15

60x15

60x15

Lat Pull Downs Wide grip super set with Straight Arm Push Downs

42x15 super 24x14

42x15 super 24x15

42x15 super 24x15

42x15 super 24x15

42x15 super 24x15

I love super sets, huge pump, huge sweat

T bar Row

40x15

50x15

55x15 only just

50x14

50x14

i try to hold for a pause at top of movment

Incline bench rear raises

5x15

5x15

5x15

5x15

5x15

 

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ok it has been awhile since i logged my training but be assured im still training my arse off.

done 2months bulking april may and put on a clean 5kg, started cutting 1june as of today im down from 94kg to 87.7kg not sure what bf% is at maybe 17 18%

heres most recent pics

 

post-88406-14166840165858_thumb.jpg

post-88406-14166840171497_thumb.jpg

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Good work dude perhaps it might be a idea to get your skin folds checked in others words your body fat checked to see what it is.

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Im still lurking , still training my arse off and eating like i should 85 90% of the time 

currently doing high volume training, i dont give a f*ck about being strong as long as i look strong, 

at last body composition i had done in august i was 88.5kg at 14.6%bf compared to when i started lifting late january were i was 33 35% bf and 103kg

am currently sitting at 85kg even, am wanting to drop another 5kg over the next 2months

here is a pic taken couple weeks ago and yes there is a smoke in my mouth in couple pics, i like to call it my cig-nature pose lol

post-88406-14166840600592_thumb.jpg

post-88406-14166840606646_thumb.jpg

post-88406-14166840612553_thumb.jpg

post-88406-14166840617911_thumb.jpg

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