Pursuit of Proportion!

[Wolffenbuttel]

New Journal! New Focus.

I'm coming back from a failed competition prep and a few injuries

my main focus now is proportion I am using the Grecian Ideal formula to set some goals for growth and am planning on using this journal to keep a record and to instill some form of accountability.

 

Ideals        

• Shoulders 140cm
• Waist 86.5cm
• Chest 123.5cm
• Arms 44.5cm
• Forearms 35.8cm
• Neck 45.7cm
• Thighs 65.5cm
• Calf 42 cm
• Hips 105cm                                                                 

Current - 10/9/13

• Shoulders 128cm
• Waist 88cm
• Chest 109cm
• Arms 37.5cm
• Forearms 33cm
• Neck 40.5
• Thighs 63cm
• Calf 40cm
• Hips 102.5cm

Bodyweight 93.5kg

Height 170cm

 

Based on the above my major focus area's are chest,shoulders and arms.I'm currently following a 12 week periodised program trying to get my body used to training consistently again. I want to keep nutrition under control without being a complete miserable bastard all the time.

 

I'd only be speculating at my bodyfat at the moment but I'm thinking 15%+ will find out for sure tomorrow as I'm getting Anthro done with a friend/client who is a dietitican.

[Dinahlady]

Pretty cool approach to aesthetics... 

You should enter the aesthetic most improved challenge?? 

Not sure how you're going to gain the 5cms on your neck though? 

 

 

[FellowshipOfTheRon]

Hey man welcome back to the iron *good* Thats sad that your contest prep got screwed over like that, what was the injury?
 

Not sure how you're going to gain the 5cms on your neck though? 

Presumably shrugs, rackpulls that kind of thing.. or those weighted neck exercises?

[Wolffenbuttel]

Phase 1* Rest Pause last set each exercise

Chest and Triceps W1

Bench Press 80x15 80x15 80x15 100x12/3

Incline DB Press 30x 15 30x 15 35x8/4

Incline Flyes 20x15 20x15 22x9/6

Cable X-Overs 23x15 27x15 27x 8/6

Pressdowns 23x15 32x15 32x10/5

Skull Crushers 27x15 27x15 36x8/7

Overhead Extension 18x15 32x15 36x8/7

 

Back and Biceps W1

Bent Over Row 60x15 80x15 80x15 100x8/5/2

Pulldowns 52x15 52x15 66x10/5

Standing Pulldown 32x15 45x15 52x10/5

Straight Arm Pulldown 23x15 23x15 27x10/5

Barbell Curl  Bar+10's x 15 Bar+15's x 15 Bar+20's 9/6

DB Incline Curl 15x15 15x12 15x8/5/2

1 arm Cable Curl 14x15 18x15 23x10/5

Shoulders W1

DB Shoulder Press-Facing Pad 15x17.5 15x17.5 15x17.5 20x9/5

DB Lateral Raise 12.5x10 8x15 12.5x8/7

Cable Front Raise 4.5x15 4.5x15 14x10/5

DB Shrugs 30x15 30x15 45x15

Legs W2

Squat 100x 12 100x15 100x15 120x 6/6

1 leg press 90x15 90x15 90x15 ^

Leg extension 59x15 59x15 86x10/5

RDL w/ Plates under toes 20x 15 22.5 x 15 22.5x15 30x10/5

Leg Curl 23x15 27x15 52x6/3/3

Chest and Triceps W2

Bench Press 100x11 100x11 100x10 110x6/3

Incline Press 35x10 35x10 40x6/3

Incline Flyes 22x11 22x11 25x6/5

X-overs 27x11 27x11 32x10 ^

Pressdowns 32x11 32x11 45x 4-too heavy

Skullcrushers 36x10 36x10 41x8/3

Overheads 32x10 36x10 45x8/5

Back and Biceps W2

-Off Program-

Shoulders W2

DB Shoulder Press- Facing Pad 20x11 20x11 20x11 25x 6/4

DB Lateral Raise 12.5x11 12.5x11 17.5x 8- too heavy

Cable Front Raise 14x10 14x10 18x 6/4

High Cable Rear Delt fly 14x10 18x10 23x 7/3

Smith Machine Shrug 80x11 80x11 80x11 160x 5/5

Legs W2

Squat 120x10 120x10 120x10 140x7/3

1 leg press 90x10 90x10 117x7/3

Leg extension 86x10 86x10 90x7/5^

RDL 30x10 30x10 35 x6/4

Leg Curl 46x10 46x10 54x6/4

 

Chest and Triceps W3

Bench Press 110x8 110x8 110x6 120x4/3

Incline Press 40x8 40x8 40x6/2

Incline Flyes 25x8 25x8 30x4/4

Xovers 32x8 32x8 41x5/3

Pressdowns 36x8 36x8 41x4/4

Skullcrushers 45x8 45x8 54x5/3

Overheads 45x8 45x8 54x8

 

Back and Biceps W3

Bent over row 100x8 100x8 110x 8 120x5/3

Pulldown 72x8 79x8 107x5/3

Standing Pulldown 59x8 59x8 55x5/3

Straight Arm Pulldown 32x8 32x8 39x5/3

Barbell Curl 20's x 8 20's x 8 20'sx8 25's x 5/3

Incline Curl 15x8 15x8 20x5/3

 

Shoulders W3

DB Shoulder Press facing pad 25x8 25x8 27.5x8 30x 5/3

DB Lateral Raise 15x8 15x8 17.5x5/3

Cable Front Raise 18x8 18x8 23x4/4

DB Shrugs 40x8 45x8 45x8 45x8

Legs W3

-Off Program- Rep Record on Squats! 140x15x2

[Wolffenbuttel]

Chest and Biceps W4

Almost completed one full phase this is the last week will be fun to go back to higher reps again

Bench Press 120x5 130x5 135x5 140x4/1

Incline Press 40x5 40x5 45x5- Will switch to Barbell next Roatation

Incline Flyes 30x5 30x5 35x5 ^

X-overs 41x5 45x5 50x5 ^

Pressdowns 41x5 54x5 64x5 73x5 ^

Skullcrushers 54x5 54x5  64x5^

I've got a real nasty head cold at the moment had to go home to nap post training and cancel rest of the days clients which kinda blows. I think if it wasn't for Pre-W/O there would be no way I would have gotten through that!

 

Hey man welcome back to the iron Thats sad that your contest prep got screwed over like that, what was the injury?
 

 

Not sure how you're going to gain the 5cms on your neck though? 

Presumably shrugs, rackpulls that kind of thing.. or those weighted neck exercises?

Thanks for the Welcome back Guys!

I kinda had a raft of injuries stemming from my lack of thoracic mobility I had to take 6 weeks away from any pressing movement and focus on freeing up my mid-back which in turn led to issues in both my lumbar and my shoulder, I'm putting it down to them learning how to move again to top it all off I crashed my bike wound up with a concussion and a tiny wee crack on my kneecap. Injuries didn't really de-rail my contest prep by themselves I don't think I wanted to compete badly enough really - was cheating on diet quite a bit and trying stupid shit!.

Answer for 5cm's on the neck is easy! BIG NECK BEARD !!!

I don't think I'm going to enter the contests on here though- I may sneakily take some before photo's anyway and possibly go or most improved aesthetics.......

[AZIDE]

Hey man welcome back to the iron Thats sad that your contest prep got screwed over like that, what was the injury?

 

 

Not sure how you're going to gain the 5cms on your neck though? 

Presumably shrugs, rackpulls that kind of thing.. or those weighted neck exercises?

steroids. srs

[Wolffenbuttel]

Back and Biceps W4

Still fighting that cold, My girlfriend thinks it may be some kind of infection in the chest/throa. I'm feeling marginally better but the symptoms seem to have masked the chest and tricep doms from yesterday- feeling robbed 

 

Bent over Row 120x5 120x5 120x5 140x 3/2

Pulldowns 107x5 107x5 120x2/1

Standing Pulldown 66x5 66x5 73x2/1

Straight Arm Pulldowns 39x5 39x5 45x3/2

Barbell Curl  25'sx5 25'sx5 30x3/1- Horrible sharp pain in my forearms on releasing the bar, Have had it before and I forgot how I got rid of it.Releasing really slowly seemed to help a heap! but may be a temporary solution if any of you have any idea's please let me know!!

Incline Curl 20x5 20x5 25x3/2

High Cable Curl- had to stop workout after inclines as I had a client and was running a little over-time with my workout. I thought it would be a little bit wanky to just do 3 sets of 3-5 cable curls so left it- hope the gains don't suffer too much!

Weighing in at 93.5kgs today- also had my anthro test put off untill tomorrow!

[Gym rat]

Bummer mate sorry to hear about your injures and that must have sucked when you had to pull the plug on your prep

[Wolffenbuttel]

 

Bummer mate sorry to hear about your injures and that must have sucked when you had to pull the plug on your prep

Cheers man, was a hard call to make but I think it's for the best!

 

Shoulders and Traps W4

Dumbell Shoulder Press -facing pad 30x5 30x5 30x5 32.5x3/1- Tried for the 35's for my rest-pause but the first few reps resulted in a pitiful pulse at best so decided to drop to the 32.5's.

DB Lateral Raise 17.5x5 17.5x5 20x5- last set was too light didn't even need to rest-pause for it.

Cable Front Raise 23x5 23x5 25x3/2- These got pretty ugly towards the end

Barbell Shrugs 160x5- I battled through the warm up sets and one working set but then the forearm pain flared up again. It feels a lot like shin splints in my forearm and Dr Google says it might be an imbalance between flexors and extensors. It should be interesting to see if cycling back to 12-15reps will relieve the pain or not next week.

I also caught up with my friend the dietitican and had my anthro done, The test itself put me at 10% which was kinda cool BUT the ISAK formula usaully under-reports the actual amount by 2-3% so I'm probably closer to 13% which is a little less than I pegged myself at with the eye-ometer (15%).

Am off skiing for the first time this weekend, My Girl used to be an instructor in Canada and talked me into it am feeling slightly nervous...

[Wolffenbuttel]

Legs W4

Squats 140 x5 150x5 160x5 170x5 180x5- No Rest Pause

I managed to annoy my knee trying to ski in the weekend so was a little hesitant to go too deep or too heavy on squats today but it seemed to hold up well

Single Leg Press 108x5 117x5 124x5- No Rest Pause

Leg Extension 108x5 108x5 Stackx 3/2

Romanian Deadlift 37.5x5 40x5 40x5 45x5- No Rest Pause need bigger Dumbells

Leg Curl 66x5- Way too much 50x5 59x3/2

 

All in all I'm pleased with Phase 1 it will be cool to return to the higher reps and play with exercise selection a wee bit. I think the hardest thing with the way I'm cycling through the rep ranges is knowing how much to increase the poundages, particularly when I'm working towards the lower reps.

I'm very happy I have managed to get through 1 month of "full" training without missing a workout and without getting injured disregarding the annoying forearm thing which I think I've remedied ( I found my wrist wraps and I'm hoping they'll help a whole heap)

I think I'm going to introduce a little bit of cardio alongside Phase 2 and try to drop a little bit of fat the way I figure it hitting my ideals as a BFC wont be as impressive as hitting them when the size is flexible!

[Wolffenbuttel]

P2 D1 W5

Bench Press 100x12 100x 12 100x12 110x8/4- Felt nice and strong real good pump from the higher reps the wraps helped heaps

Incline Bench Press 60x15 60x15 70x8/0- tried to go for the last 4 but couldn't even squeeze out 1

DB Flyes 22.5x15 22.5x15 25x8/4

Incline Cable Flyes 23x12 23x12 23x9/3

Triceps Pressdowns 32x15 32x15 36x10/5

DB French Press 20x15 20x15 25x10/3

Skullcrushers (BBell) 27.5x15 27.5x15 27.5x failure I may have got 5/6 but after that my tricecps had no stabilisation

Standing Calf Raise 140x30 160x30 160x30 160x25

Seated Calf Raise 50x30 50x30 50x30

definitive increase from where I was 4 weeks ago good to see that if you lift consistently something actually improves! more importantly no pain in forearms!

[Wolffenbuttel]

P2 D2 W5

Bent over row (overhand) 80x15 90x15 90x15 110x10/5- switched grip to protect forearms

Behind Neck Pulldowns 45x15 45x15 66x8/7

Seated Cable Row 53x15 59x15 66x8/7

Reverse Grip Pulldown 66x12 66x12 73x11/4

Barbell Curls 15'sx15 20'sx15 25'sx8/4- Was a little worried about the arm pain with these but I used my wrist wraps and unlocked my thumbs and no pain!

Preacher Curls 10'sx12 10'sx15 12.5'sx8/3- Slow and Squeezing!

Behind back cable curls 18x12 18x12 25x8/4

Stoaked I had next to no pain in my forearms post session or during session in fact I still have DOMS 3 days later!

 

 

[Wolffenbuttel]

P2 D3 W5

DB Shoulder Press ( facing Pad) 20'sx15 20'sx15 20'sx15 22.5x10/5- Tried keeping pinkys above thumbs

Smith Machine Upright Row 30x12 30x12 40x10/5

1 arm cable lateral raise 18x15 18x15 23x10/5

Bentover Lateral Raise 10x15 10x15 12.5x10/5

Barbell Shrugs 140x15 140x15 140x15 160x10/5

Standing Calf Raise 160x30 160x30 160x30 160x25

Seated Calf Raise 50x30 50x30 50x30

[Wolffenbuttel]

P2 D4 W5

Squats 120x15 120x15 120x15 140x8/4

Front Squats 60x15 60x15 80x10/5- A little too light just re-adjusting to the movement

Leg Extension 86x12 86x12 96x8/4

Romanian Deadlift 30x12 30x12 35x8/4

Seated Leg Curl 32x12 32x12 41x10/5

Core Tri-set

Hip Thrust 3x30

Crunch 3x30

Plank 3x 75 seconds

 

[Wolffenbuttel]

P2 D4 W5

Bench Press 110x11 110x10 110x9 120x7/2

Incline Press 70x11 80x11 90x6/3

DB Flyes 25x10 25x10 27.5x6/4

Incline Cable Flyes 23x10 27.5x10 29x7/3

Tricep Pushdown 36x11 36x11 41x6/4

DB French Press 25x10 25x10 27.5x8/3

BB Skullcrushers 27.5x10 27.5x10 32.5x6/4

Standing Calf Raise 180x20 180x20 180x20 180x20

Seated Calf Raise 60x20 60x20 60x20 60x20

 

Nutrition has been pretty average lately, I'm blaming that for sub-par chest session.

[Wolffenbuttel]

P2 D2 W6

Bent over row 110x10 110x10 110x10 120x8/3

Behind Neck Pulldown 66x10 66x10 79x6/3= A little too heavy couldn't get much of a contraction on the last set

Seated Cable Row 59x10 59x10 66x10

Reverse Grip Pulldown 73x10 73x10 79x8/3

Barbell Curl 25'sx10,25'sx10 27.5'sx7/3

Preacher Curl 12.5x10 12.5x10 15x5/4

Behind Back Cable Curl 25x10 25x10 29x8/3

Hanging leg raise, Weighted Crunch, DB Side Bend Circuit

3 laps 20 reps each

 

[Wolffenbuttel]

P2 D3 W6

Shoulder Press (facing pad) 22.5x10 22.5x10 22.5x10 25x7/4

Smith Machine Upright Row 40x10 40x10 50x6/4

1arm cable side raise 23x10 23x10 25x7/4

Bentover Lateral Raise 12x10 12x10 15x10/4

Barbell Shrugs 160x10 160x10 160x10 180x10

Standing Calf Raise 180x20 180x20 180x20 180x20

Seated Calf Raise 60x20 60x20 60x20 60x20

[Wolffenbuttel]

P2 D4 W6

Squats 140x10 140x10 140x10 160x8/3

Front Squats 80x10 80x10 100x6/4

Leg Extensions 96x10 96x10 stackx 10

RDL 35x10 35x10 35x10 37.5x7/3

Hammy Curl 41x10 41x10 50x10

Hanging leg raise, Weighted Crunch, DB Side Bend Circuit

3 laps 20 reps each

[Wolffenbuttel]

P2 D1 W7

Bench Press 120x6 120x6 120x6 120x6/100x8- Drop Set

Incline Press 90x6 90x6 90x6/60x8

DB Flyes 27.5x8 27.5x8 27.5x8/22.5x8

Incline Cable Flyes 29x8 29x8 29x6/23x6

Triceps Pushdowns 41x8 41x8 41x7/36x6

French Press 27.5x8 27.5x8 27.5x8/22.5x8

Skull Crushers 32.5x8 32.5x8 32.5x7/25x6

P2 D2 W7

Bent over Row 120x6 120x6 120x8 120x8/80x8

Behind Neck Pulldown 66x8 66x8 66x8/52x8

Seated Cable Row 66x8 66x8 66x8/52x8

Reverse Grip Pulldowns 73x8 73x8 73x8/66x6

P2 D3 W7

DB Shoulder Press 25x8 25x8 25x8 25x8/15x15

Smith Upright Row 50x8 50x8 50x8/30x8

1 arm cable lat raise 25x8 25x8 25x8/18x8

Bentover Lat Raise 15x8 15x8 15x8/10x8

Barbell Shrugs 180x8 180x8 180x8 180x8/140x8