Martin's Journal

[yeahbuddy]

Hi! I'm aiming to compete for my first time late next year. I've been training for about 9 years in total. Seriously for the last 6 years.

Stats as of today

Age: 27

Height: 171cm (5'6")

Weight: 86kg

Bodyfat %: Between 12-14% at a guess.

Back 31/07

Warmed up on lat pulldowns to about 55kg

Deadlifts :shock:

60kg x 10

100kg x 10

140kg x 10 (no straps, just chalk)

140kg x 20 (using straps)

Was wanting to chuck on another couple of plates but decided against it as it's only my second week deadlifting after a long lay off from the exercise. It's been about a year since I last deadlifted. Last time I was trying too hard to add weight to the exercise every week and as a result my form got sloppy and I ended up with my lower back being sore every week and eventually getting sick of the exercise. This time I'm just going to take it a bit easier and take the gains as they come.

Lat pulldowns

75kg 10 to the front 10 to the back. Did this for four sets.

Smith machine barbell rows

Went up to 2 plates per side and really concentrated on slow and controlled reps and a paused contraction.

Barbell shrugs supersetted with closegrip pulldowns

Did a few warmup sets then did:

150kg x 15, 80kg x 12

150kg x 12, 75kg x 15

150kg x 10, 70kg x 20

150kg x 10, 65kg x 20

110kg x 15, 60kg x 20

110kg x 15, 55kg x 20

110kg x 15, 50kg x 20

Last week I went up to 220kg and my traps were sore almost all week... ...so I didn't really feel like going heavy this week. Next week will be heavy though!

[sampsonaxehammer]

Youve got similar stats to me ,good luck with it mate!

[yeahbuddy]

Youve got similar stats to me ,good luck with it mate!

Cheers dude

[justhell]

Youve got similar stats to me ,good luck with it mate!

Me too,same height & same weight.

Will be an interesting journal to follow,140kg x 20 deads,good shit,thats mean.

Whats ya benchpress like?

Go hard bro.

8)

[yeahbuddy]

Youve got similar stats to me ,good luck with it mate!

Me too,same height & same weight.

Will be an interesting journal to follow,140kg x 20 deads,good shit,thats mean.

Whats ya benchpress like?

Go hard bro.

8)

Cheers.

I'm not too sure as I haven't gone heavy on bench since April because I hurt my rotator cuff doing dumbell presses without warming up and with not the best form (trying to be a bit too much like Branch Warren). It's been a nagging injury since then flaring up every week after Chest, Shoulders and sometimes Back workouts. But, I'm currently in rehab mode for a month and not doing Chest or Shoulders and being careful on Back... it's healing up nicely now.

Before the injury I was doing 6-8 rep working sets with 140kgs on the Flat Bench. I did 145kg (raw) a few years ago in a PL comp... the pause makes a bit of a difference. I was like "wow this is easy" so I tried 165kg on my second attempt and there was no way I could pause it long enough. That's what happens when you enter a Powerlifting competition as a Bodybuilder.

[poos_n_wees]

Great to see another journal \:D/

Deadlifts :shock:

60kg x 10

100kg x 10

140kg x 10 (no straps, just chalk)

140kg x 20 (using straps)

Good work on these.. Holy volume :shock: What's your PB on these and squats?

[yeahbuddy]

@p_n_w: Thanks.

PB on deadlifts is 220kg for a double. That was around a year ago when my back started playing up and when I gave up with deadlifting. I was doing rackpulls with a heap more at that time though, so if I methodically work back into deadlifts I think I'll be setting some PB's this coming year.

I've never been big on squats. Most I've pulled off was 180kg slightly below parallel for a couple of reps. My hips don't like me doing heavy squats.

[yeahbuddy]

1/08 Rested

I need to be careful with the Deadlifts. My lower back didn't like my back session all that much. If I'm going to do high-rep sets I need to remember to hold my breath in properly and focus on keeping the tension especially later in the set.

2/08 - Abs and Calves and a bit of cardio

I got a nice pump in my calves, didn't go heavy just focused on the contraction and did a mix of slow and quick reps.

Diet today

M1: 5am - 60g Carbs from Oats, 50g Whey (woke up early and felt hungry, went back to sleep after)

M2: 8am - 60g Carbs from Oats, 50g Whey

M3: 11am - 200g Chicken + 3 Eggs

M4: 2pm - 200g Chicken + 3 Eggs + 1/2 Cup White Rice

M5: 6pm - 60g Carbs from Oats, 50g Whey

M6: 8pm - 300g Chicken + Heaps of veggies

I might have another shake, just whey no oats, if I'm hungry before I go sleep.

[yeahbuddy]

You know it's a good workout when you return to the locker room and can't remember where you put your gear!

I wasn't too sure what to do when I got to the gym. My lower back and hips were a bit sore and creaky the last few days from the deadlift rapeage I gave myself earlier in the week. First I started off doing chest but I just wasn't feeling it... got a bit of a pump but not enough to make me want to work it fully... also my left shoulder is still sore. So I decided to do...

Quads

Leg extensions (warm up)

Warmed up to half stack. One slab at a time. 20 reps each.

Hack Squats

Warmed up +20kgs for sets of 10 reps till there was 5 plates per side. Slowly lowered right down right to the stoppers and up as fast as possible!

5ppsx5 INTENSE! Legs swole as. 6pps next week?

4ppsx10

3ppsx20

Leg Presses

Added a plate per side up to 9pps and did 10 reps per set. I only managed 9 reps at 9pps.

I then did a nonstop pyramid down by stripping a plate off each side doing 10 reps each set until I got to 4 pps.

I did these like Phil Heath in his DVD "TheGift" with approximately 14" range of motion. I usually go until my chest stops my legs but I've found that this is harsh on my lower back because it comes off the seat. The lower back is feeling good as I'm typing this up so I think this was a good idea.

Leg extenstions

I quickly worked up to the stack (100kg)

4xStack for 10 reps

Cardio

Sat on the bike for 20 minutes and typed this up.

Overall a really intense session, my quads feel hammered as!!!!! I hope I can walk properly tomorrow. 8/10

[Android]

Didn't know the Hack squat at LM fits 5 pps!

Nice going man I've got Legs tomorrow so will see what 5 pps feels like...if I can fit that many on...safety first u know :?

[yeahbuddy]

I can report that my quads feel blasted and nothing else is sore! Mission accomplished!

Didn't know the Hack squat at LM fits 5 pps!

Nice going man I've got Legs tomorrow so will see what 5 pps feels like...if I can fit that many on...safety first u know :?

Cheers. Yep definitely safety first. Sometimes I forget, though. :? I'm hoping to see a killer leg workout on your log tonight. Good luck tonight!

[yeahbuddy]

04/08 Abs and some cardio

05/08 Stretching and light cardio

Yea lame as... two days and not lifting any weights. My legs are definitely growing tho... my jeans are almost getting too tight to wear. And my shoulder is coming right also.

Arms tomorrow morning! \:D/

[Android]

Remember have to do workout in the Woman's gym or at Britomart, main gym is closed all weekend for filming mate

[yeahbuddy]

Remember have to do workout in the Woman's gym or at Britomart, main gym is closed all weekend for filming mate

Oh! I forgot all about that. I think I'll do Britomart.

I wandered upstairs into the Women's gym once, when I was new, not knowing what was up there. I was like :shock: "what's this?!?! only chicks?! sweet!"... then a trainer came and set me straight and I walked outta there with a big grin on. Not many free weights up there from what I remember.

[Android]

Remember have to do workout in the Woman's gym or at Britomart, main gym is closed all weekend for filming mate

Oh! I forgot all about that. I think I'll do Britomart.

I wandered upstairs into the Women's gym once, when I was new, not knowing what was up there. I was like :shock: "what's this?!?! only chicks?! sweet!"... then a trainer came and set me straight and I walked outta there with a big grin on. Not many free weights up there from what I remember.

Cos you weren't looking for the weights lol

[yeahbuddy]

I headed out to Takapuna LM for my workout today and did...

Arms

Standing Alternating Dumbbell Curls

I worked my way up the rack to 20kg dumbbells doing 10 reps aside for each increment.

Seated Incline Alternating Dumbbell Curls supersetted with Tricep Pushdowns on the cable machine using a straight bar leaning forwards into them at about 45' doing half of the reps to the left side of my head and the other half to the right.

22.5kg x 8, 86kg x 20

25kg x 5, 86kg x 20 rest paused 10s then 10 more.

20kg x 10, 86kg x 20 rest paused 10s then 10 more. I did four sets at this weight.

Rope Pushdowns. I did these standing almost upright focusing on the contraction.

44kg x 10 rest pause 10

44kg x 10 rest pause 8

44kg x 10 rest pause 5

44kg x 10 rest pause 3 or 4? crappy reps

Skull crushers

46kg x 8

I wasn't feeling it with 46kg so I dropped down and did...

32kg x 20

32kg x 15

32kg x 15

32kg x 12

E-Z Bar curls supersetted with Tricep Kickbacks

50kg x 10, 7.5kg x 15

50kg x 4 pause 40kg x 5, 9.5kg x 15

40kg x 8, 7.5kg x 15

20kg x 20 rest paused, 7.5kg x 15

Alternating Dumbbell Hammer Curl drop set

30kg x 5 >

27.5kg x 5 >

25kg x 5 >

22.5kg x 7 >

20kg x 10

Cardio

25 minutes on bike at L18, 45-50rpm. Low intensity

DONE

All in all a good workout. I held back a little bit on the intensity to save the shoulder. I wish I could do dips for my triceps but my shoulders would probably have a fit. Oh well! Roll on recovery!!!

[yeahbuddy]

Back

Today before my workout I watched Jay Cutler's Back session on his DVD "New, Improved & Beyond". I did pretty much the same workout but for a few minor adjustments due to LM filming in the main gym and having to use the Women's gym. Like, for example he uses a machine to do his pullovers so I used Dumbbells instead. (Actually I don't think the main gym even has a pullover machine.) I also skipped Alternate Low Hammer Rows as the Women's gym also does not have this machine.

Dumbbell Pullovers

Last time I did these was in my first year of training. Why did I write these off? I really felt the movement... they're going to be a staple from now on. The Dumbbells only go up to 30kg in the Women's gym... I'm kind of grateful that they don't go higher... knowing myself I probably would have tried 50kg and then I'd be complaining about my shoulder for the next few days.

30kg x 30

30kg x 30

30kg x 30

30kg x 30

Pulldowns

77kg x 14

84kg x 8

86.5 x 6

84kg x 7

Close Grip Pulldowns

77kg x 8 warm up

91kg x 8

84kg x 10

84kg x 8

Bentover Barbell Rows

100kg x 12

100kg x 10

100kg x 10

100kg x 20 rest paused

Seated Cable Rows

77kg x 8 warm up

105kg x 8

91kg x 12

91kg x 8

Hyper Extensions

10kg x 20-30

20kg x 20

20kg x 20

20kg x 12

Jay did Calves in his workout but the Women's gym is rather lacking in equipment so I decided to skip calves... also my lower back was pumped like mad after the hyper extensions so I was just waddling around by this stage and in no real mood to do any more.

I then had my post workout shake (60g carbs, 50g protein) and sat on the bikes for 1 hour at level 15 just taking it easy.

I didn't do any deadlifts or shrugs today. I think I'll do deadlifts every other week from now on and possibly move shrugs to my shoulder workout. What do you guys think... is that a good idea or not?

[yeahbuddy]

08/08 - Had to take the day off. DOMS, Sore throat, Bad guts, Head ache! oh well

09/08 - Chest and Shoulders

I never usually do chest and shoulders together but as I'm in rehab mode I thought why not... get both worked a bit and let my shoulder rest and recover for the rest of the week. I didn't do any pressing cuz I don't trust myself to not go too heavy.. damn I hate having to hold back.

[yeahbuddy]

I really wanted to do legs today but I can't afford to be hobbling around at work tomorrow... big set up happening and I'll probably be crawling around - really not fun the day after a leg workout for me.

10/08 - Abs, Calves and Cardio

Boring workout, can't be bothered writing about it. lol

[yeahbuddy]

Quads

Today I did my quad workout and some hamstring stretching. Currently I'm not directly training my hamstrings because they're a bit tight. A few months back I partially tore a hamstring on my left leg (there was some pretty mean bruising). When I look back at why this happened it's obvious that my hamstring tendons were (and still are) very tight. When doing hamstring curls with my left leg I can feel the tendon sort of jumping or flicking about.... so hopefully if I put some effort into stretching them out I'll be able to safely resume working them soon.

Leg Extensions

Worked up to half stack (67kg). Did 15-20 reps for 3 sets.

Hack Squat

3pps 20

4pps 12

4pps 12

3pps 15-20 (I lost count. Really good quality slow reps.)

Leg Press

5-9pps 10 reps per set

Front Squat

I haven't done this exercise for a couple of years. I have always given up on it because my technique is not the best... bar slipping forward making it an unpleasant exercise. Today I just worked up the weight slowly and really focused on my technique. I'm sure I can get it down if I try hard.

80kg 10 reps for 3 sets. The last set the bar kept slipping forward... damn!

I then did cardio for 15 minutes on the bike.

[yeahbuddy]

Something I've been reading up about re my shoulder problems:

http://www.bodybuilding.com/fun/phano102.htm

I think I'll rest from all upper body work for 2-6 weeks. Until I don't feel any pain in the joint at all.

[thatwaslight]

u gunna post pics at any stage bro?

[yeahbuddy]

Yep I will as soon as I get out of this rehab/cruise mode I'm in now. Early September hopefully.

'till then you'll have to stare at last night's late night snack I had at around 10pm...

[yeahbuddy]

AM

Abs for 40 minutes

PM

Seated Preacher Curl Machine

I warmed up through the stack to 50kg

3 x 12-8 reps

Seated Dumbbell Curl Alternating dropset

4 sets with 20kg Dumbbell dropsetted to 10kg

10-12 reps aside with 20kg > As many as possible with 10kg (didn't count).

Cable Push Down (stack=91kg)

I warmed up through the stack while I was doing the previous exercise.

91kg x 20

91kg x 20

91kg x 30 (went crazy hard, thought I might pass out lol)

91kg x 10 or 12 form deteriorating

Why I can do more than my bodyweight on these?!?! Was almost lifting myself up tho.

Seated Tricep Extension (Skull Crusher machine) I worked up to the stack two plates at a time doing 8-12 reps per set (I have no idea what the stack weighs). I managed 8 good reps with the stack. I then went back down the stack two plates at a time doing as many reps per set as I could.

Seated Preacher Curl Machine

50kg x 12

50kg x 10

Then down the stack two plates at a time doing as many reps per set as possible.

My arms were pumped up crazy by this stage!

Tricep Kickbacks

8kg x 20 aside

9kg x 15 aside

7kg x 20-25 aside lost count

Cardio

15minutes on the bike low intensity.

Notes

I forgot to do hammer curls. Oh well I'll have to do them double hard next week to make up for it.

[yeahbuddy]

starting to cut today. around 100-150g carbs today.. gettn a bit grumpy lol.

Today I did Calves and Abs

Standing calf raise machine

Worked up the stack two plates at a time doing 10-15 reps. I did one set with the full stack 184.5kg I did more than 10 reps but I didn't count. I then went back down the stack 3 plates at a time doing 15-20 reps per set. I stayed at 77kg and did about 10 sets of 15-20 reps each.

I then went and did some situps on the decline bench in the stretching area. Second rail from the top. I did maybe 150-200 in total I think, didn't count. Around 50-60 reps for the first set then around 20 or 30 reps for the rest.

Back to Calves. Seated Plate Loaded Calf Raise Machine

There were two 20kg plates on the thing when I got there but it was too much for me to work well with so I pulled one plate off and did a set of around 20 reps or so really concentrating on the contraction. It was a bit light so I chucked another 10kg plate on. I did around 5 sets of around 15 reps with this (30kg total on it).

Back to Abs. Did Lying Leg Raises (that how u call them?)

Only did 2 sets. About 20 reps on the first and only 10-12 on the second. Man I'm feeling a bit lazy on low carbs!

Then went and hopped on the bikes and did 15 minutes. lol lazy as.