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atlkiwi goes rogue

atlkiwi

By atlkiwi
in Workout journals

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atlkiwi Member

atlkiwi

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May 22

Back Extension

136kg x 20 x 3

Hip Adduction

138kg x 20 x 3

Hip Abduction

138kg x 20 x 3

Row (hammerstrength)

122.5kg x 15 x 1

163.5kg x 12 x 1

204kg x 12 x 1

Shoulder Press

68kg x 12 x 3

Leg Press

463kg x 15 x 1

504kg x 12 x 1

545kg x 12x 1

586kg x 10x 1

627kg x 8x 2

V Squat (hammerstrength)

229kg x 12 x 1

270kg x 12 x 1

311kg x 12 x 3

Deadlift

143kg x 5 x 1

184kg x 5 x 1

193kg x 5 x 1

202kg x 3 x 1

206kg x 2 x 1

Planning to take my belt and weightlifting shoes next time for deadlifting so far I haven't used them

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atlkiwi Member

atlkiwi

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May 29

Just a small workout today. My truck needs a new cross-member so won't be back at work until Tuesday, so more opportunities to go play \:D/

Back Extension

138kg x 20 x 3

V Squat Hammerstrength

229kg x 12 x 1

270kg x 12 x 1

311kg x 12 x 4

Leg Press

463kg x 12 x 1

504kg x 12 x 1

545kg x 12 x 1

586kg x 10 x 1

627kg x 10 x 1

668kg x 8 x 1

707kg x 5 x 2

707kg x 8 x 1

Deadlift

143kg x 10 x 1

184kg x 10 x 2

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atlkiwi Member

atlkiwi

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He's cute! Happy Memorial Day Sir :grin:

Thanks I hope you are having a good one too

May 31

Tried something totally different in todays workout did a 10 x 10 at approx 2/3 my normal top weights. 30 seconds between sets.

Back Extension

93kg x 10 x 10

Calf Extension

104.5kg x 10 x 10 weight too low

Iso Row (hammerstrength)

127kg x 10 x 10

Leg Press

422kg x 10 x 10 weight too low

Pullover (hammerstrength)

90kg x 10 x 10

V Squat (hammerstrength)

177kg x 10 x 10 weight too low

As expected for the first time doing 10 x 10 I got some weights dead on and others low

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atlkiwi Member

atlkiwi

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June 5

Back Extension

138kg x 20 x 3

Calf Extension

165kg x 15 x 3

Hip Adduction

138kg x 25 x 3

Hip Abduction

138kg x 25 x 3

Iso Row (hammerstrength)

170kg x 12 x 2

209kg x 12 x 2

Leg Extension

138kg x 12 x 3

Shoulder Press

77kg x 12 x 3

Leg Press

463kg x 12 x 1

504kg x 12 x 1

545kg x 12 x 1

586kg x 12 x 1

627kg x 12 x 1

668kg x 12x 1

707kg x 10 x 1

730kg x 5 x 2 PB

V Squat (hammerstrength)

188kg x 12 x 1

229kg x 12 x 1

270kg x 12 x 1

311kg x 12 x 3

Leg Press ROM to 90 degrees

Squat ROM to below parallel

Single Leg Leg Press ROM until knee touches side of chest

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atlkiwi Member

atlkiwi

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June 12

Calf Extension

165kg x 15 x 3

Iso Row (hammerstrength)

127kg x 15 x 1

170kg x 12 x 1

209kg x 12 x 3

Pullover (hammerstrength)

127kg x 12 x 3

154kg x 5 x 2

V Squat (hammerstrength)

188kg x 12 x 1

229kg x 12 x 1

270kg x 12 x 1

311kg x 12 x 5

Bench (wide)

113kg x 10 x 2

122kg x 10 x 1

131kg x 5 x 2

Glute Ham Raises

11kg x 10 x 3

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atlkiwi Member

atlkiwi

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I am now almost 7 weeks into the scrawny to brawny program and having interesting results. 90kg - 100kg, total girth measurements (8 points) have remained fairly static but waist measurement down 2.5 inches and upper arm up from 14 to 15.5 inches.

I used to think I was eating enough I am now eating 5-6000 cals/day 450-500g protein, also eating so much spinach I am in danger of turning green. 2 weeks ago we had a testing week to create a baseline for checking improvement of strength and endurance this was a 30 min timed session on each lift.

results:

deadlift 143kg x 107

bench 93kg x 205

leg press 549kg x 204

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teamfatboy Veteran member

teamfatboy

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2 weeks ago we had a testing week to create a baseline for checking improvement of strength and endurance this was a 30 min timed session on each lift.

results:

deadlift 143kg x 107

bench 93kg x 205

leg press 549kg x 204

:shock: No wonder you'd been off the air for a bit.

So, that was:

over 15 tonnes in 30 minutes deadlifting

over 19 tonnes in 30 minutes benching; and

more than 111 tonnes in 30 minute leg-pressing ?

Faaaaaaaaaaaaaark! smiley-shocked019.gif

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atlkiwi Member

atlkiwi

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News?

Sorry been quiet a while. Weight has remained stable at just over 100kg, lost 4" from waist and dropped 5%bf. Overall gains from S2B program is 10kg total weight gain but lean weight gain close to 12kg

girth changes

shoulder 50" - 53"

chest 45" - 47"

waist 44" - 39.75"

thigh 24" - 25.5"

upper arm 14" - 15.5"

weight 200lbs - 223lbs

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atlkiwi Member

atlkiwi

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Oh, and many happy returns for Monday!smiley-greet003.gif

Thanks TFB

Finally reached crunch time for the S2B program, final photo's this weekend. Still have a mono-ab but overall impressed with my results over the 6 month program. By the latest measurements I lost 15lbs body fat and gained 30lbs lean. Waist dropped from 44 inches to 37 inches. Body responded well to 6000 cals 500g protein per day.

Edit:

June 12, 2010

203lbs

8 point total Girth 251.2 inches

7 point skinfold 114mm

24.5 - 25%

September 11, 2010

222lbs

8 point total girth 253.2 inches

7 point skinfold 91mm

December 4, 2010

220lbs

8 point total girth 244.1 inches

7 point skinfold 78mm

17.9%

All 3 skinfolds tests done by same person so if generous the generousity should be consistent. Prior to program I had based bf% on a handheld tester which incorrectly showed my bf% at 20% this turned out to be erronious (which I really wished had been correct) and now dicarded.

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teamfatboy Veteran member

teamfatboy

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my results over the 6 month program. By the latest measurements I lost 15lbs body fat and gained 30lbs lean. Waist dropped from 44 inches to 37 inches. Body responded well to 6000 cals 500g protein per day.

Seven inches off waist, 15lb bf gone and 30lb lean muscle added?

Those aren't results, those are RESULTS! Nice work, well done :clap: :clap:

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