The making of a IRON-ROCK LION

[MTLKATO]

Sup people, ive decided to start a workout journal to track my progress. My ultimate goal is to be 110kg 10-15% bf. My stats are

24yrs old

6ft

125kg

bf 30-35%

Any way, this journal is starting from my 2nd week of training cause ive forgotten what I did last week

Monday Chest and Triceps

Flat bench (3min rest)

2xbar warm up sets

1x20r 60kg

4x12r 100kg No shoulder pain at all

Incline smith (2min rest)

4x12r 40kg Found this easy as but didnt wana increase weight due to slight shoulder pain

Decline smith (2min rest)

4x12r 60kg Very easy but same problem as above

DB flyes (knees up 2min rest)

4x12r 15kg Easy but shoulder pain restricting movement

Close grip bench (ezy curl bar) super set with Cable flyes (2min rest)

4x12r 40kg SS 4x12r 5plates good burn, hard

Tricep pushdowns (v-bar 2min rest)

3x15r 10plates (1 sec squeeze at end of movement) Very hard

One-arm D-bar pushdowns (1min rest)

3x12r 3plates (full contraction hold for 3sec) Very easy

Workout fin

Tried to do dips before starting close grip bench, I got up but couldnt lower myself down due to intense pain in my shoulder. Overall not very impressive but this is my base that a will improve upon in the weeks to come.

[teamfatboy]

Sup people, ive decided to start a workout journal to track my progress. My ultimate goal is to be 110kg 10-15% bf.

Monday Chest and Triceps

Flat bench (3min rest)

2xbar warm up sets

1x20r 60kg

4x12r 100kg No shoulder pain at all

Overall not very impressive but this is my base that a will improve upon in the weeks to come.

I dunno - I'd be freakin' ecstatic if I could bench 100 for 12... :nod: that's good upper-body strength already. What cardio are you doing, how often, etc.

[MTLKATO]

20min cardio on empty stomach 5 times a week. X-trainer/incline walk/LIGHT jogging. Thinking about starting to bike to work which is about 15km from where I live I think. Also I walk to the gym takes about 15min fast walk

Heres a list of my supplements

3kg Ripped vanilla

3kg ICE vanilla

6 Bottles of Horleys ripped xtreme

Fish oil

Glucosamine

Also looking at getting another 3kg ICE strawberry frost flavour(for my porrige) and to start a creatine cycle in 4 weeks. Any other good supplements that I should be taking feel free to put it down

[MTLKATO]

Tuesday

Back (couldnt do biceps else I wouldve been late for work, will do bis with legs)

1min rest between sets = AGONY

Lat pull down (wide grip)

2x15r 40kg (warm up set)

3x12r 60kr Hard as, need to get to the gym earlier so I can have more rest between sets

Bent over DB row

3x12r 27.5kg (will increase to 4 sets next week, back starting to feel pumped after this exercise)

seated cable rows

3x12r 40kg (very easy, slow and controled, 2sec contraction at end of movement)

Inch pull ups SS with straight arm cable pull downs

3x10r BW SS 3x12r 3 plates

Power cleans

3x10r 40kg (easy, next week increase weight and cut the reps to 6 to keep the movement explosive)

Finished, Not too bad a workout considering ive never trained for 1min rest periods between sets, I felt mentaly exhausted during this workout. Need more rest 2min

Wednesday Rest day

Thursday (2min rest)

Shoulders and traps

Standing barbell press

2x12r bar only (warm up)

4x12r 40kg

Seated DB shoulder press

4x12r 17.5kg

Reverse flyes

4x12r 10kg

Standing lat raises

4x12r 10kg

Bent over lat raises

4x12r 10kg

SM shrugs with 6sec holds

4x10r 80kg (slow and controled, feel this hurting my shoulder more than my overhead presses?

20kg plate in each hand shrugs

4x7r+7r+7r roll shoulders foward,back,up and down.

[teamfatboy]

I'd be interested in what folks say about the rests...

What I'd always understood is that if you're going for strength, longer rests, low reps is the deal...if you're aiming to get cut, the shorter, the better, even if it means dropping the weight. It seems your strength's fine on some lifts, less on others, so there's always working on symmetry too.... lots to choose from!

TFB

[BigRed2007]

Hey man

We have a similar build and I am going for the same goals mate

Keep it up mate and u can do it mate..

add me on msn if you have it

Cheers

Sean

[poos_n_wees]

Your journal title reminds me of Bob Marley :grin:

I know you like your abbreviations.. what does MTLKATO stand for?

[MTLKATO]

Hey bigred just had a look at your pics and your right, we both gotta lose the handles!! I'll post up some before and afters after I finish my 4 weeks training, currently on my 3rd week.

Week 2 Fri

Legs + biceps

Leg press SS with Calf extensions

1x20r 80kg SS 1x20r 80kg

1x16r 120kg ss 1x20r 120kg

1x12r 160kg ss 1x16r 160kg

1x8r 200kg ss 1x12r 200kg

stiff leg deadlift

4x12r 40kg

leg curls ss leg extensions

4x12r 10plates

Standing barbell curls

4x10r 35kg

Standing ALT DB curls (left,right,both together=1REP)

4x10r 10kg DB

down the rack hammer curls (keep going until fatigue 15sec rest between each DB)

2 sets 20kg,17.5kg,15kg,12.5kg,10kg

MAN THESE NUMBERS MAKE ME ANGRY! I wana squat, I wana go heavier on legs but my knees ache squating just my BW.

SAT Takeaway night! I had my first takeaways in 3 weeks, Chinese. Didnt have any fizzy though which is a good thing.

SUN Cardio no weights

[SamWelly]

Lean down then bother about adding size in my opinion bro. Your strength will drop with weight loss I reckon. Otherwise go for a super high protein diet with very low carbs. Putting on muscle while in a calorie deficit diet is going to be very hard either way.

You should be able to hold onto your stength a bit. Drop the reps down a bit I reckon.

[MTLKATO]

Week 3

Monday Chest and Triceps

Flat bench (3min rest)

2xbar warm up sets

1x20r 60kg

1x12r 100kg

3x12r 105kg struggled on last set, all me no spotter

Incline DB press (2min rest)

4x12r 25kg This movement feels way better on my shoulder than SM, feeling a pump in my chest and no pain in the shoulder. Going to stick with these from now on

Decline DB press (2min rest)

4x12r 25kg

DB flyes (knees up 2min rest)

4x10r 17.5kg Still easy but shoulder pain restricting movement

Close grip bench (straight bar) super set with Cable flyes (2min rest)

4x12r 60kg SS 4x12r 5plates good burn, hard

Tricep pushdowns (v-bar 2min rest)

3x15r 11plates (1 sec squeeze at end of movement) Very hard

One-arm D-bar pushdowns (1min rest)

3x12r 4plates (full contraction hold for 3sec) easy.

Chest feeling good, I wanted to go heavier on my incline+decline but being super careful not to over do it and re-injure my shoulder

[MTLKATO]

Tuesday

Slept in so I missed out going to the gym but did a litle biceps at work

Standing ezy bar curls

10x15r 20kg

Will do back and biceps on friday

Wednesday Legs

Squats

5x12r 60kg no pain at all!!

Leg press SS with Calf extensions

1x20r 80kg SS 1x20r 80kg

1x16r 120kg ss 1x20r 120kg

1x12r 160kg ss 1x10r 160kg

stiff leg deadlift

4x12r 40kg

leg curls ss leg extensions

4x12r 10plates

Hahaha weak as..But really stoked to be squating anything without the knees aching. I hope to increase my squat 10kg a week

[MTLKATO]

Thursday (2min rest)

Shoulders and traps

Standing barbell press

2x12r bar only (warm up)

4x12r 45kg

Seated DB shoulder press

4x12r 20kg

Reverse flyes

4x12r 12.5kg

Standing lat raises

4x12r 12.5kg

Bent over lat raises

4x12r 12.5kg

Upright rows

4x12r 40kg

20kg plate in each hand shrugs

4x8r+8r+8r roll shoulders foward,back,up and down. Slow and controlled

[MTLKATO]

Friday

Back and Biceps

Lat pull down (wide grip)

2x15r 40kg (warm up set)

3x12r 70kg

Bent over barbell row

4x10r 60kg

Bent over one-arm DB row

3x12r 30kg

Inch pull ups (wide grip) SS with straight arm cable pull downs

3x10r BW SS 3x15r 3 plates I was getting some good height on the first few reps of pull ups, back is feeling wicked

Standing BB curl

3x10r 40kg whoa! hard as but form stayed solid

Standing Alt DB curl

3x10r 10kg (right arm, left arm, both together = 1rep)

Hammer curls Down the rack

3x5r on each arm 22.5kg,20kg,17.5kg,15kg,12.5kg,10kg

Man this was a mean workout, loved it.

[SamWelly]

Do some deadlifts.

[BigRed2007]

Keep it up man !!

[MTLKATO]

Thanks Red! Hey sam where should I put my dealifts?

[MTLKATO]

Week 4

Monday Chest and Triceps

Flat bench (3min rest)

2xbar warm up sets

1x20r 60kg

1x12r 100kg

2x12r 110kg

1x10r 120kg all me no spotter

Incline DB press (2min rest)

4x12r 27.5kg This movement feels way better on my shoulder than SM, feeling a pump in my chest and no pain in the shoulder. Going to stick with these from now on

Decline DB press (2min rest)

4x12r 27.5kg

DB flyes (knees up 2min rest)

4x10r 17.5kg Still easy but shoulder pain restricting movement

Close grip bench (straight bar) super set with Cable flyes (2min rest)

4x12r 60kg SS 4x12r 5plates good burn, hard

Tricep pushdowns (v-bar 2min rest)

3x15r 12plates (1 sec squeeze at end of movement) Very hard

One-arm D-bar pushdowns (1min rest)

3x12r 4plates (full contraction hold for 3sec) arms are dead, pretty hard.

[poos_n_wees]

MAN THESE NUMBERS MAKE ME ANGRY! I wana squat, I wana go heavier on legs but my knees ache squating just my BW.

Bummer... are the achey knees from an old injury?

[MTLKATO]

Used to 200kg+ at high school but use to bounce. Last years league season I got two bad tackles done on me both similar on each leg. One guy holding my leg and the other tackler coming over the top

[poos_n_wees]

Ooeerrr!! The fact that you're getting back into squatting regardless is admirable. Keep up the good work 8)

[MTLKATO]

Tuesday

Back and Biceps

Lat pull down (wide grip)

2x15r 40kg (warm up set)

3x10r 75kg

Bent over barbell row

4x10r 65kg

Deadlift

3x10r 60kg

Inch pull ups (wide grip) SS with straight arm cable pull downs

3x10r BW SS 3x15r 3 plates I was getting some good height on the first few reps of pull ups, back is feeling wicked

Standing BB curl (ezy bar)

3x10r 40kg

Standing Alt DB curl

3x10r 10kg (right arm, left arm, both together = 1rep)

Hammer curls DB

4x10r 20kg

My first week of deads, slow and steady get the form down and slowy increase the weight

[MTLKATO]

SUP PEOPLE!! AFTER A LOONNNGG LAY OFF FROM LIFTING (TOO MANY LEAGUE INJURIES, 70 HOUR WORK WEEK, UNSUPPORTIVE EX-GIRLFRIEND) I DECIDED I WOULD START HITTING THE GYM AGAIN!! BEEN GOING STRONG FOR THE PAST 8 WEEKS WITH GREAT MOTIVATION. AFTER 4 WEEKS OF TRAINING ONE OF MY MATES PUT MY NAME DOWN IN OUR GYM BENCH PRESS COMP AND I GOT 1ST EQUAL WITH 180KG (TOUCH CHEST, NO PAUSE THOUGH) TONIGHT 4 WEEKS LATER I MANAGED 180KG FOR 3REPS CLEAN AND 200KG 1REP CLEAN 2 FINGER TIP ASSISTS.

INJURY STATUS, MY SHOULDERS ARE FULLY RECOVERED BUT MY KNEES ARE STILL USELESS. IVE GIVEN UP LEAGUE TO FOCUS ON LIFTING SOME HEAVY ASS WEIGHTS.

AGE 25

WEIGHT 135KG BF 29% (ELECTRIC PULSE THINGY THAT YOU STAND ON)

HEIGHT STILL 6FT 183CM

ARMS 20 3/4 INCHES (FROM ALL THE TRIPLE WHOPPERS IVE BEEN PICKING UP :wink:)

[biggurl27]

Your BF will be less those machines are shite. Well done :clap:

[MTLKATO]

TUESDAY 7TH OCTOBER

CHEST

FLAT BENCH BB

2X20R 60KG

1X20R 100KG

1X10R 140KG

1X3R 180KG

1X1R+2ASSIST 200KG

INCLINE DUMBELL

3X15R 45KG

1X3R 57.5KG (NEED TO BE WELDED TOO LOOSE, GOT TO THE TOP AND THE STARTED SHAKING UNBALANCING ME SO I SENT THEM FLYING)

1X10R 45KG

DECLINE BB

4X10R 140KG (HATE THESE! THEY HURT MY CALVES IN THE CHAIR)

FLAT DB FLYES

4X10R 26KG

STANDING CABLE FLYES

8X12R 70LBS (2 DIFF ANGLES)

CLOSE GRIP BENCH EZY BAR

3X10R 90KG

V-BAR TRICEP PUSHDOWNS

3X15R 100LBS (LOL ARMS WERE DEAD)

ONE ARM TRICEP PULL DOWNS

3X12R 30LBS (FULL 3SEC CONTRACTION, STRICT)

ALL OVER, HAD FUN, WICKED PUMP. (STARTED SCARING PEOPLE WHEN I DID THE 2HUNDY FOR SOME REASON...)

[poos_n_wees]

I GOT 1ST EQUAL WITH 180KG (TOUCH CHEST, NO PAUSE THOUGH) TONIGHT 4 WEEKS LATER I MANAGED 180KG FOR 3REPS CLEAN AND 200KG 1REP CLEAN 2 FINGER TIP ASSISTS.

Impressive! :clap:

IVE GIVEN UP LEAGUE TO FOCUS ON LIFTING SOME HEAVY ASS WEIGHTS.

Rock on. Whats wrong with your knees? League injury?

Good to see you journalling again! Good luck with this