TLAF journal

[trainlikeafreak]

Decided to start a training journal.

currently 112kg, unsure of BF% latest pics have been posted here: viewtopic.php?t=16092

tonight was back

deadlifts

1pps x10

2pps x10

3pps x10

4pps x5

3.5pps x8

3pps x12

DB pull overs

20kg x15

25kg 2 sets of 8

20kg x15

Lat pull down hammer grip

half stack x15

3/4 stack x15

couple pins down from full stack x10

full stack x8 couple were forced followed by 2 drops

Tbar row

1pps, 2pps, 3pps, 3.5pps all for 10 reps

DB row

3 sets of 40kg, 15-20 reps per side

seated cable row

3 sets worked upto 3/4 stack for 12

finished up with shrugs, 3 sets of 12 using a bench press machine

back was KO'd

[BarBrother]

Good to see another powerlifting journal up haha. Nice work on ur progress to date. Catch up soon for a back train now I got my y back singlet haha

[trainlikeafreak]

Good to see another powerlifting journal up haha. Nice work on ur progress to date. Catch up soon for a back train now I got my y back singlet haha

hahaha good one. next week bro come and join in the fun. what day do you usually train back?

[soundsgood]

Good to see another powerlifting journal up haha. Nice work on ur progress to date. Catch up soon for a back train now I got my y back singlet haha

:shock: :shock: :shock: As soon as he starts bulking you guys try and claim him to the darkside :pfft:

Looking forward to seeing how you progress bro. You have crazy potential, and your work ethic means you will more than likely reach it :nod:

[trainlikeafreak]

Good to see another powerlifting journal up haha. Nice work on ur progress to date. Catch up soon for a back train now I got my y back singlet haha

:shock: :shock: :shock: As soon as he starts bulking you guys try and claim him to the darkside :pfft:

Looking forward to seeing how you progress bro. You have crazy potential, and your work ethic means you will more than likely reach it :nod:

dont worry bro..as you and every other bodybuilder knows, once your in, your in for life. no turning back lol.

and thanks bro, always nice hearing comments like that especially from the likes of yourself. its easy to work hard when you love what your doing :nod:

[southernsamurai]

Be a good read mate, lots of volume on that back!

Post up your diet + (cheat meals brah hahaha)

[trainlikeafreak]

Be a good read mate, lots of volume on that back!

Post up your diet + (cheat meals brah hahaha)

lol...diets pretty basic bro 400/400 split protein/carbs with some fats added in. couple cheats a week :wink:

tonight was chest/tris

bench press

60kg x15

80kg x10

100kg x10

100kg x 7

100kg x6

incline BB

60kgx10

80kgx10

100kgx3 drop to 80kgx5? drop to 60kgx6-10 drop to 40kgx10?

incline flies

15kg x12

20kg x12

26kg x8

15kg x25

dips

3 sets BW, +10kg, +15kg for 6-10 reps each

incline DB press with DB's together facing inwards

2 sets of 20kg for 12

Triceps..

cable push downs

4-5 sets worked upto stack +10kg for 14 reps with drop sets

kickbacks with DB's

11kg, 12.5kg, 13.5kg all for 10 reps

EZ bar skull crushers

3 sets, bar +10kg, +15kg reps between 8-15

overhead cable ext

3 sets

[Matrix]

Good work J, Quad sweep in pics looks really solid, thats going to be a great assest at your height. Chest also looks to have filled out quite alot too.

112kg's! Thats good progress and still relatively lean, what weight were you when I bumped into you and Barbrother at the NABBA Nationals last year? you must be at least 10kg's up from then?

At your age its a golden time for growth and strength gains, so best luck with the training goals mate, looks like you are proportioning a good amount of those calories as muscle tissue. My only advice might be to be careful with the weight gains and always keep the overall goal in mind as sooner or later you will reach a tipping point where you start to put on more fat than muscle and usually then its time to reel things in a bit.

Solid progress mate!

[trainlikeafreak]

Good work J, Quad sweep in pics looks really solid, thats going to be a great assest at your height. Chest also looks to have filled out quite alot too.

112kg's! Thats good progress and still relatively lean, what weight were you when I bumped into you and Barbrother at the NABBA Nationals last year? you must be at least 10kg's up from then?

At your age its a golden time for growth and strength gains, so best luck with the training goals mate, looks like you are proportioning a good amount of those calories as muscle tissue. My only advice might be to be careful with the weight gains and always keep the overall goal in mind as sooner or later you will reach a tipping point where you start to put on more fat than muscle and usually then its time to reel things in a bit.

Solid progress mate!

hey mate good to hear from ya!

ummm i think i was just finishing my post comp rebound? i must have been 96ish kg?? thanks for the kind words man quads are ok i guess lol but chest and delts still lagging although they are slowly improving (i think).

I'm tryin to be sensible and not get too fat so am constantly assesing my cals as gaining weight has never been a problem for me but neither has gaining fat. i have someone i go over ideas with tho so that helps a lot.

[trainlikeafreak]

Legs thismorning at 6am before work. was trained by a mate so just zoned out and did as I was told.

Lying Leg curls using power bands.

4 top sets, reps were 15, 12, 10, 6. bands made for a really good contraction. first time ive done these.

Leg Press using power bands.

3 top sets on 9pps + power band for 10 reps. last set was a drop set from 9 pps for 10 > 7pps for 10> 5pps for 15> 4pps for 15>3pps for 15 >2pps for 20. bands were kept on throughout entire set. this was a crazy set and you cant pause at top because the bands make so much tension throughout the entire movement. lucky the gym was empty thismorning because this was a loud set.

Squats

rollercoaster reps with a slow negative, 3 sets of 15-20 reps

Leg ext

2 sets of 8 and 1 final set of a pyramid going up and down moving in 5's.

Single leg hamstring curl

3 sets of 20, 15, 10

not a typical leg workout for me but good for a change. never used bands before so that was cool. legs are absolutely thrashed \:D/

increasing my cals as of tomorrow and reducing training volume, time 2 grow.

[southernsamurai]

Sounds crazy intense bro!

Good motivation for my leg train, why the reduction in volume? Always known you as a high vol trainer

[trainlikeafreak]

Sounds crazy intense bro!

Good motivation for my leg train, why the reduction in volume? Always known you as a high vol trainer

it is crazy bro give it a try :nod:

reason for changing things up is 1) i have been told to by the boss and number 2 is ive been training high volume for so long now a change will be good.

[trainlikeafreak]

delts/tris/calves tonight.

seated calf raises

3 sets 12-15 reps

standing db side laterals

2 working sets, 12 reps using 16k dbs

reverse pec dec

2 working sets-10-15 reps with partials

bb front raises

3 working sets 12-15 reps

seated db press

34kg x8- was too easy for a top set

38kg x9 spotted for last 2 but only to keep momentum

34kgx8 spotted same as previous set

single arm lateral raises

2 sets of 12 reps, 14k db's

tricep single arm reverse cable push downs

3 sets 15, 12, 8 reps

close grip bench press

80kgx 10

90kgx6

neither set was to failure

still a little more volume than i would have liked but that's ok. still a lot less than my body is used to. felt good and surprised myself with the presses as my delts were worked by that point.

pwo had 2 scoops whey, 1 cup oats and 1 banana. followed by 300g kumara and 275g chicken breast about an hour or so later.

[southernsamurai]

Solid train mate!

I bet with 500g carbs you were pumped to bits, still strong with pre fatiguing too!

[HarryB]

Just having a look.

You're definitely growing!

[trainlikeafreak]

SS yes bro pump is crazy lol and Harry thanks bro I am trying :nod:

Didn't train today had a rest day. Took some pics now that my weight has stabalized at 112kg just to keep everything logged. I think I'm going to try and take things slowly from here and not get too badly out of condition

[southernsamurai]

Good work bro, you are def growing!

112 and a bicep vein :shock: lol

Keep at it brah, you're dedicated as so be interesting to see what you'll achieve in years to come.. huhuhu

[Dinahlady]

Do you even train calves?

[trainlikeafreak]

Do you even train calves?

lol not really dinah. usually just tag them onto something each week and do them at the end of the workout or sometimes at the start. ill start paying a bit more attention to them now that ive reduced my overall training volume..lets see what happens!! 8)

[trainlikeafreak]

another day. chest/tris today

incline db

50.7kg x7

50.7kg x5

45kg x8

spotted slightly on last rep of each set, not much tho.

slight incline flies

27.5kgx8

25kgx10

22.5kgx12

bench press

90kgx8

80kgx10-12

BB shoulder press

60kg x12

60kg x8

40kg x25

tricep cable push down

stack +20kg 3 sets of 12-15 triceps pumped up hard

overhead DB ext

1 set of 35kg x15

DB skull crushers

1 set of 13.5kg x8-10

PWO was 2 scoops Nutrigenix whey, 1 cup oats, tbl spoon honey and a banana. 1 hr later a Burgerfuel greedy bastard and strawberry shake

[HarryB]

Solid workout man! Plenty of food, plenty of rest so you're shifting good weight and only going to go up from here! Nice work on the 50's!

[trainlikeafreak]

Solid workout man! Plenty of food, plenty of rest so you're shifting good weight and only going to go up from here! Nice work on the 50's!

cheers big harry. and thanks for your on-going help and guidence it is helping a lot :nod:

tonight was Legs :twisted:

Lying hamstring curls using power bands

2 sets, 8-10 reps

SLDL

140kg x8

100kg x15

Seated Hamstring curls

2/3 stack x20-25reps

few pins down from full stack x15

Front squats

110kg x5

100kg x8

100kg x6

Leg Press using power bands

9pps + Power bands x20 reps

10pps + Power bands x15 reps

11pps + power bands x10 DS to 8pps + bandsx10 DS to 6pps +bands x10

Standing calf raises

3 sets of 20 reps including partials

Feeling great at the moment. training 4x a week means I am always fresh and never have a bad workout.

Eating is going really well, 500g of clean carbs are hardly touching the sides and my body is telling me I need to eat every 2 or so hours. I think the 4 cardio sessions a week are definately aiding metabolism aswell as getting my body into a consistant routine of eating every 2-3 hours...inb4 meal timing has no effect on metabolism :roll:

[trainlikeafreak]

Back/biceps...

straight arm pull downs

2 sets 10-15 reps

BB row

100kgx8

110kgx8

80kgx15-20

seated cable row

3/4 stackx12

2 sets full stackx10

db pull overs

1 set 8 reps

1 set 15 reps

Incline db press

couple sets working upto a top set of 10 reps just to get some blood into my chest.

standing db curl

3 sets 8-10 reps

nothing special, just did what I had to do. Increased my cals yesterday to try bump my weight a little, will see how things go this week

[AZIDE]

.

[trainlikeafreak]

":32xlif09]

80kgx15-20

gymrat dat u? or do you just not bother counting the reps?

nothing special, just did what I had to do. Increased my cals yesterday to try bump my weight a little, will see how things go this week

what is your daily calories/macro split?

lol i stopped counting at about 12..when the reps go that high i dont bother counting especially when im bb rowing and trying to concentrate on contracting.

my macros we 500g carbs 350 protein but as of yesterday they are now 560 carbs and 375 protein (i dont count trace)