Ninja's progress

[Ninja]

Hey guys and girls.

Finally decided to start a log to make sure im still making progress.

I am a 23 year old father of 1 from Auckland. I have always loved the gym. although i lifted a little in my teens and did oly lifting in high school, i didnt start serious weight training until i was 20. So its been about 2 and a half years now, and i havnt stopped.

Started out at at a very weak 69 kg in 2009. weight has gone up and down a lot since then. Have been as high as 102kg this year but my bf was way to high. Since i have started counting calories a few months ago i am now 93kg and 18% bodyfat. Height is 177cm.

My goal is to compete next year in nabba counties manukau (april i think?) mens athletic division, see how i like it and then move onto bigger and better things from there. I will take some pictures in the next few weeks so i have some before shots.

Thanks to the people that have already given me support over the past couple of years- this site has been a wealth of information

[startinfromscratch]

cherry popped.

go hard!

[Ninja]

Leg day today

Back squats

60kg x 12

100kg x 11

100kg x 8

90kg x 12

45 degree leg press

240kg x 12

270kg x 10

300kg x 11

320kg x 7 (new pb)

Leg extentions 3 sets

Lying hamstring thingy 3 sets

Seated calve raises 3 sets

Squats felt crap today but felt strong on the leg press and after that.

Diet this week will be 2400 calories p/d with about 200 grams protein

Not doing any cardio at the moment i am losing fat without it

[Ninja]

Chest today

Barbell bench

Bar x 20

60kg x 10

100kg x 6

90kg x 9

90kg x 10

D/B bench

37.5kg x 3 Lol wut

32.5kg x 9

32.5kg x 11

Barbell incline bench

60kg x 10

65kg x 10

65kg x 13

3 sets cable flys

Felt weak today still not used to dieting. Usually barbell 100 for 11-12 and d/b press 37.5 for 12-13 :? Its not the energy levels i went hard

If i lose any more strength ill up the calories a bit.

Anyone else got any suggestions?

Already using creatine mono to help keep strength levels up

[Ninja]

Back day

So the case of the missing strength continues. Shit workout even after having a refeed day yesterday. Havnt had this many bad workouts in a row before.

Conventional Deadlifts 1 warm up 3 working sets

60k x 12

100k x 10

130k x 5. :shock:

120k x 7. :shock: :shock:

After this felt like this guy:

2 sets wide grip chins

2 sets close grip chins

3 sets dumbell rows

37.5k x 10

37.5k x 11

37.5k x 9

1 drop set lat pulldowns

Weight is down to 92.8 so still dropping which is a positive

Got an awesome back massage today got knots out and neck loosened up should sleep well

[icecream]

Weehuu welcome to the world of logging. :clap:

I'm currently trying to DIY massage with a foam roller and a dowel :pfft: I bet its nothing like the real thing

[Ninja]

Thanks ice cream

I have to go get myself a foam roller soon i cant afford massages every week anymore haha

Good workout today

Shoulders/traps

Military press

Bar x 20

40k x 12

50k x 10

50k x 11

50k x 8

D/b shoulder press

25k x 7. Seat position Felt awkward

25k x 11. Good again

25k x 9

D/b shrugs

42.5k x 12 for 3 sets

Front raises super setted with lateral raises 3 sets

Reverse pec dec 3 sets

Go the all blacks tomorrow night 8)

[Ninja]

Arms today

Tricep Cable extentions

1 warm up 1/2 stack

3 workin sets with stack

Preacher curls

1 warm up

3 working sets

Very close grip bench

60kx 10

65k x 7

60k x 9

Straight bar curls with cable machine

3 working sets

Felt good overall weight has plateaued so ill see what happens next week might drop to 2300 cals p/d

No sore joints or tight muscles at all this month just the usual back knots

[Ninja]

Legs yesterday was good

Back Squats

1 warm up

3 working sets

105kg x 7

100 kg x 7

90kg x 8

Leg press

240k x 12

280k x 7

240k x 8

2 sets leg extentions

2 sets hammy curls

2 sets standing calf raises

Chest day today

Barbell bench

1 warm up

3 working

90k x 10

95k x 9

95k x 7

Dumbell flat bench

37.5 x 8. Felt heavier thank usual :?

32.5 x 10

32.5 x 11

Body weight dips

8,10,8 reps

Incline barbell 60kg

3 sets with short rest period

Feeling low in energy- calories at 2300 p/d for the week :/

Scales arnt moving at all-92.8kg but the mirror is looking better

Will do caliper test this week- hoping for 16-17%

Still struggling to deal with actually dieting and the strength loss too.

To the eastern european guy that wears the camo shorts and a hat to my gym and screams out while doing a 40kg smith machine squat, you are a douchebag. Please go join les mills

Thinking about trying d-aspartic acid for a natty T level boost, any recommendations on brands? Dosage?

[Ninja]

Usually rest day wednesday but did some curcuit training at home to mix it up a little

Skipping 1 minute

1 set chins to failure

Skipping 1 minute

1 set push ups to failure

Repeat x 5

First cardio i have done in 2 months + ... Killer

As a result todays back day was fairly light weight was low

Deads

1 warm up

3 kind of working sets @ 100k

4 sets chins alternating grips

3 sets dumbell rows @ 37.5k

1 drop set wide grip lat pulldown

Weight loss still stalled so will have to look into putting some regular cardio into my program after my holiday in september- queenstown baby

[holdenman]

Legs yesterday was good

Back Squats

1 warm up

3 working sets

105kg x 7

100 kg x 7

90kg x 8

Leg press

240k x 12

280k x 7

240k x 8

2 sets leg extentions

2 sets hammy curls

2 sets standing calf raises

Chest day today

Barbell bench

1 warm up

3 working

90k x 10

95k x 9

95k x 7

Dumbell flat bench

37.5 x 8. Felt heavier thank usual :?

32.5 x 10

32.5 x 11

Body weight dips

8,10,8 reps

Incline barbell 60kg

3 sets with short rest period

Feeling low in energy- calories at 2300 p/d for the week :/

Scales arnt moving at all-92.8kg but the mirror is looking better

Will do caliper test this week- hoping for 16-17%

Still struggling to deal with actually dieting and the strength loss too.

To the eastern european guy that wears the camo shorts and a hat to my gym and screams out while doing a 40kg smith machine squat, you are a douchebag. Please go join les mills

Thinking about trying d-aspartic acid for a natty T level boost, any recommendations on brands? Dosage?

LOL, I know which gym and dude you're talking about. Work boots, camo shorts, button up shirt with no sleeves and a warriors hat. Faarkin loudest grunter especially when the female staff are near, weak as f*ck and loves the mirror!

[Ninja]

LOL, I know which gym and dude you're talking about. Work boots, camo shorts, button up shirt with no sleeves and a warriors hat. Faarkin loudest grunter especially when the female staff are near, weak as f*ck and loves the mirror!

Ultimate f***tard. Yes thats him. Always the same outfit and bad accent and the same noises. The other day i saw him wearing a lifting belt doing nothing but leg press and screaming out with every rep. A lady that lifts there then came along and put the weight UP. Its almost unbearable. And yeah the farmers plad shirt with no sleeves ?

Shoulders/ traps today awesome workout

Military press

Bar x 20

40k x 10

50k x 12

55k x 10

60k x 7 new pb

D/b shoulder press

25k x 3 sets of 10,8,8

Front raises supersetted with lateral raises x 3 at 12.5k

D/b shrugs 42.5k x10 x 3 sets

Rear delt raises 3 sets with 10k

Weight is dropping again about half a kilo this week so making progress still with no cardio

Starting to get comments about the weight loss

Happy atm

[Ninja]

Arms yesterday was good, even got in a little cardio at the end

Rest day today did caliper testing. Came in at 17.7%, about 1% less than last test so i cant complain. Weight is at 92. My short term goal is 15% before i go on holiday and then after that get to 10% and see where my weight and strength is.

Tried veet hair removal cream today it was pretty easy and pain free. No rash or itchiness either so this might be the go when comp time comes next year.

Feeling good.

Squat rack baby ill see you in the morning

[Ninja]

Leg day yesterday was average

Chest day today

Light rotator cuff warm up

3 sets barbell bench

90k x 8

95k x 6

90k x 7

Was really trying to work on my bench depth with these, going all the way down to about 1 inch off chest, rather than my normal fist height off chest

3 sets dumbell bench

37.5k x 10

37.5k x 7

32.5k x 12

3 sets bodyweight dips about 10 reps

2 sets incline barbell bench at 60k- was stuffed by here

Weight is the same but the mirror is looking better every day.

Mixed it up yesterday with 100 meter rugby field sprints, 1 minute rest inbetween. Glutes are destroyed today

Diet is primo at the moment no need to lower from 2300

[AZIDE]

.

[Ninja]

Na mate never been to rnv. Im a dad now so dont get to go away for new years lol. Planning to compete next year starting my cut now because i was pretty fat at 100+kg a couple months ago

Week has been ok had a big cheat meal tuesday night- first one for a few weeks

Streaky bacon steakhouse

Large fries

2 x strawberry yogurts

1 x apple

1 x banana

1909 calories

Wed rest

Thursday back was average as

Today

Shoulders

Military press

40k x 10

50k x 10

50k x 9

50k x 9

D/b shoulder press

25k x 11 x 3 sets

Machine shoulder press

Stack x 3 sets to failure

Bent over rear delt raises

3 sets

Inb4 bent over rear

Weight is still 91 but strength is improving i think it is still 99% mental

[Ninja]

Looking after my daughter for the weekend and she has the flu now im full of it.

Took 2000mg vitamin c should be right tomorrow

Light arm session today with my barbell at home- had 500ml red bull didnt feel any better

Close grip bench supersetted with curls 5 sets 30 seconds rest

Felt sick as f***. Took creatine but couldnt stomach a protein shake

Oddly enough got a mean pump going. Maybe just the redbull

[Ninja]

Legs today

Flu is 90% gone

Forgot my gym bag worked out in old clothes from my boot wardrobe lol

Barbell squats

60k x 12

100k x 8

Old shorts are to tight have to pull them up to the top of my legs and now look like dickhead

90k x 8

90k x 10

Leg press

240k x 12

270k x 8

240k x 14

Leg Extentions and leg curls 3 seats

Seated calf raise 3 sets

Leg routine is getting a little stale will start to think of ideas to change up

Calories dropped to 2200 p/d this week keen to hit the 80's weight us at 91kg still

Will be posting 'before' photos and some current progress pics here by next weekend

[HarryB]

Looks like you're pushing along well ninja. Good to see you logging training and food. Makes you more accountable to yourself.

15% in no time then the sky is the limit.

[Ninja]

Cheers harry if i end up anywhere near your level mate id be happy :nod:

Chest day today felt awesome head was in it 100% need to replicate this every day

Barbell Bench

60k x 12

100k x 6

95k x 6

90k x 8

D/B bench

37.5k x 4 chest already a bit shot by here

32.5k x 12

32.5k x 14

Bodyweight dips 8,8,9

Chest press machine

3 sets with stack till exhausted

The stack is starting to feel not so heavy these days.. I remember a couple of years ago i couldnt do 1 rep with the whole stack

Creatine is about to run out going to take a break from supplements when it does until after my week in queenstown later this month.

Supp stack after holiday-

Nutratech whey

On creatine mono

Nutratech d aspartic acid

I have read that it is good to take an aromitase (cant spell it ) blocker with d- aspartic acid? Can anyone tell me if you actually should or need to at all?

[Ninja]

Back day

Felt good

Deads

60k x 10

100k x 10

120k x 8

120k x 8

120k x 4 felt heavy

Chins

Bodyweight 3 sets

One arm d/ b rows

37.5k x 10 x 3 sets

Bent over Smith machine rows for something different

60k x 12

80k x 8

60k x 12

Wide grip lat pull downs

3 sets at 3/4 stack

Cheat meal today had dominoes- 2800 calories for lunch haha

Going casino now. Peace

[AZIDE]

.

[Ninja]

Cliffs of casino

Got out $40

Chatted to spinning wheel ticket chicks with reflective dresses

Sat down at all asain $10 blackjack table

Drank diet coke and pretended to be drunk and sloppy just to troll old asain men

Left with $120

Shoulders yesterday

Arms today did them At home again

Supersetted:

Barbell curls

Close grip bench

Diamond push ups

Hammer curls

Diet has been good looking fuller than usual thanks to big cheat meal thursday

[AZIDE]

.

[Monarchking]

^^ :clap:

won 40 bucks on the All Blacks last night.. is that good lol :pfft: