Stronger Faster Leaner Meaner

[BigRunna]

Stronger Faster Leaner Meaner

Well defiantly the first three in the title anyway.

I’m BigRunna and this is my log for the next 6 months as I reach my goals. I need it for motivation and hopefully some helpful criticism from anyone who bothers to look at it.

I’m a big (well broad) bloke always have been, always will be, and hell I can’t say I don’t enjoy the few perks it has, but I really could do with more definition.

I started a slow cut about 6 months ago where I dropped just over 10kg, there was no real hardcore counting of calories or strict dieting, I just cut back on sugar, fast food and alcohol while doing gratuatous amounts of running for a fundraiser for school.

This time round I'll need more direction but hope to do a simmilar thing, but with more strength increases aswell.

HISTORY

I swam pretty heavily when I was younger and it kept me very very fit and reasonably lean. I’m a good 30kg heavier than I was back then and although I love the strength and size I’ve picked up from weights since then I’m missing the fitness I had.

In the beginning I also made the easy mistake of following a mass program before a strength one :doh: so strength isn’t where I’d like it to be, but at least I had an instructor who taught me how to squat properly.

STATS

Height: 5’11

Weight: 105kg (told ya I was big)

Age: 17 (not for too much longer)

Lifts (All for final max effort sets)

Bench 85x5

Deadlift 135x4

Squat 130x5

Military press 60x5

GOALS to be reached by August 31st

-Sub 14% body fat (currently between 20-25%) basically I need to drop another 10kg

-1rm squat of 2x bodyweight (current is about 1.5)

-Sub 12.5 min for 3km run (unsure on my current for that one)

-To be able to do wide grip chins for sets of ten (sets of two atm)

-Continue to progress on all other lifts.

***Yes I’m aware that the squat and running goals clash, but I’m sure I’ll be reaching the running goal within a month or so, so I’ll have plenty of time to focus on the squat***

Long term I want to compete as a bodybuilder but that’s a good one to two years away, this is about getting to a level I can use as a base for a long build or contest prep.

PROGRAM

Mon-legs

Tues-Chest/core

Wednesday-Run-25 min

Thurs-Back

Friday-Shoulders/arms; Run-3x1km fast increasing dist each week

Sat-Rest

Sun-Run

Specifically what exercises I do change from session to session but I am all about the big compounds for low rep sets, usually 4-6 and smaller movements for 8-10. I'll post my leg session soon, just need to find the paper I wrote it on.

This is just the program for the moment, I’ve been doing it for two weeks, but it will probably change in a week or so as I near rugby season.

FOOD

Yea this is defiantly an area where I’ve got plenty of book smarts and very little practical knowledge, I am well aware that having diet chiselled down to a fine art will make all the difference on dropping body fat, however I’m living in a hall for varsity and it just isn’t practical to eat exactly what I want.

The food is surprisingly good, although there is a lack of quality meat; I need a big tub of whey to get me through the time between meals but otherwise I’ll be able to make do with what we’re given.

Wow that was a long first post, huge respect to anyone that bothered to read it. I’ll be posting pics will be up in a few days and I’ll put them next to pics I took when I first started, just have to figure out how to do that first.

[Jigga]

Wow that was a long first post, huge respect to anyone that bothered to read it. I’ll be posting pics will be up in a few days and I’ll put them next to pics I took when I first started, just have to figure out how to do that first.

Watching with interest :nod:

[teamfatboy]

I read it, thanks for the respect :grin: and welcome

[drizzt]

Sounds like some good goals mate (and a similar log title to mine :gunfire: :pfft:)

Look forward to seeing how you go

[steak]

Good on ya! You sound pretty switched on and realistic. Good luck 8)

[BigRunna]

Alrighty, thanks for the comments guys.

Yesterday was legs, and wow, uni gym on universal becnh and curl day has to be the most crowded place in the world, good thing no one else was working legs though! \:D/

Squats, 80kgx10,90kgx10,100kgx8,105kgx8,115kgx5,115kgx5,120kgx5

Leg Press, 160kgx12,200kgx8,240kgx8,250kgx6,250kgx6

SLDL, 75kgx10,80kgx10,85kgx10,85kgx8

Hack Squat, 4x10@50kg

Standing Calf raises, 3x15@ 90kg

Started too light on the squats, and surprised myself with the leg press. My old gym never had a plate loaded leg press, just one of those cable ones, I have to say it feels so much cooler to be pressing 10+ plates above me than just to move a pin.

All in all a good session, and I'm definatly feeling it this morning.

Noticed a reasonable imballance in my calfs yesterday, what do you think? Should I work them individually to ballance them out?

[BigRunna]

Sounds like some good goals mate (and a similar log title to mine :gunfire: :pfft:)

Look forward to seeing how you go

Oh whoops :oops: , didn't realise they were so close, great minds I guess :nod: .

Okay today was chest and core.

Started off with an 11min piece on the rower hitting 3km

Incline bb press 50kgx12, 60kgx12, 70kgx10, 75kgx8, 80kgx6, 85kgx6x2(last two reps on the 85 were just half way)

Flat DB Bench 30kgx10, 32.5kgx8, 35kgx5x2

Chest machine flys, 65lb?x10x4

Decline sit up with 5kgx15x3

Swiss ball side sit up things, 10kg 8x3

Prone hold 60sx2

Yea felt alright, not really a fan of chest day due to my often no cooperative shoulders. Also I may need to change the day of chest as even with three flat bench stations at the gym there are still lines of lanky bench and curl boys to use them :-s .

[BigRunna]

Run this morning, used the treadmills in the uni gym, big mistake. I don't know how old the machines are but everytime I took a step when running the treadmill would slow down and make a weird wineing noise, running outside next week.

Anyway 25min got 4.5km done, not the best time for my goals.

[BigRunna]

Alrighty Had a hectic end to last week with assignments and birthday celebrations. However I still got time in for the gym.

Thursday

Back

Deadlifts 80x10x2, 100x6 110x6 115x4, 115x2

Chins(uder hand shoulder width) BWx8x3

Chins(Wide grip) BW 6,4,4,4

Lat pull down 66x8 72x8 75x8

BB row 55x10, 60x10 65x8x2

Shrugs 40x10x3

Seated row 60x10x3

Thursday felt pretty flat, missed breakfast due to an absent alarm. The deads didn't yeel amazing and on the wide grip chins I did as many as possible then used momentum to hit forced negatives in the last two reps.

I didn't achieve much of a pump and felt pretty dissapointed when I left BUT I've had some serious DOMS that still haven't quite gone

Friday

Delt/Arm day

Standing Military press 30x8 50x5 55x4x2

Near grip Chins BW 5x5

Dips BWx12 +10x8x2 +15x5x2

Seated shoulder press 25x8 30x6x2

Lateral Flies 8x10 10x8

Bent over flies 6x8 8x6

Hammer Curls 16x12x2

Preacher Curls 30x8x2

Skill Crushers 30x12 35x8x2

Tricep Push downs-no idea x no idea. Paper got wet and I lost it.

Run 3x1km 3.56,4.10,4.08

Felt great, huge pump, good run. No DOMS the next day. Random.

Found old photos from the past. So i'll find a camera and shove a whole lot up later tonight.

[BigRunna]

Legs today

Squats 100x10, 100x10, 110x6, 120x4, 120x3.5

Hack Squats 50x10 60x10, 70x8x2

SLDL 80x10, 90x8, 100x5x2

Standing calf raises 70x100 (in variovs sets)

Leg extension 30x10x4

No leg press, just never seemed free.

Probably a little high to start with on the squats too.

[BigRunna]

Alrighty Took some pics last night, average camer+lighting but best I can do atm.

Dear Lord I am white!

Yep can definatly see why I can't do the old wide grip chins bu that back shot.

Still something to look back on.

[Draft]

Dude you got some good mass on you! KUTGW

Love the editing of the photo too :pfft:

For what its worth I run quite a bit and my squat still goes up. Starting half marathon training soon though, that might affect it a little more.

[BigRunna]

Thanks Nicko that's good to know about your running and squat. Yea wouldn't be surprised it a halfer started to affect it.

First rugby training today \:D/ , just skills atm with a short set of sprints at the end. Having that twice a week with trials on sat so I may need to reassess my program soon, I'll give it a look next week.

Got some work to catch up on tonight and a lecture at 8, so i'll opt for the good night sleep and hit chest/core/calfs in the morning and update then.

Oh and I need to log up a days food pretty soon.

[BigRunna]

Wednesday

Chest/core/calfs

Warm-up on xtrainer for 5rmin

Flat Bench 60x10,65x10,75x8,80x6,85x6,90x5(spotted last two)

Incline DB Bench 30x5x2,32.5x5

Press ups 3x10

Calf raises, 95kg for 100reps-4 sets,it's just as many sets as it takes.

Prone hold 3x60s

Side bridge2x60s each side.

Swiss ball crunches with 10kg med ball, 3x10

Running

Speed/interval work

10x50m sprints in 2min.

5xup downs

Comments, Good workout, new pb on the bench.

Opted for speed type work this week over the usual run as speed is lacking a fair bit and is necessary for rugby.

Off to training now so no back workout, need to rethink everything next week.

[ohjoshua]

Sounds like some good goals mate (and a similar log title to mine :gunfire: :pfft:)

Look forward to seeing how you go

You guys both watching bigger, stronger too much...

[drizzt]

You guys both watching bigger, stronger too much...

Heh, nah, I got the inspiration for my title from the Kanye West/Daft Punk song :nod:

[Draft]

You guys both watching bigger, stronger too much...

Heh, nah, I got the inspiration for my title from the Kanye West/Daft Punk song :nod:

Glad you mentioned daft punk...by far the better version but that is just my opinion, sorry to anyone who likes kanye