waldo Posted April 18, 2006 Report Share Posted April 18, 2006 I've finally decided to do this online journal thing. It'll keep me honest, and give you guys something to chuckle at. I have no earthly desire to be as lean as I can, basically I want to be strong first, and get BIG(er) second. Of course this will be within my white man genetic potential!Current stats: 88kg @ 12% BF.Tuesday 18 April....Back/BicepsBarbell Shrugs:60kgx20100x15120x12140x10140x10Close Grip Pull Downs (machine goes up to 10 plates):4plx206plx107plx87plx87plx87/6/4pl Drop set, as many reps on each as posssible.Seated Rows (machine to 200kg)80kgx20110x12120x10130x8130x8130/110/80 dropset, as many as possible on eachSeated Alternate Curls12.5kgx2017.5x1220x1020x1020x10Machine Preacher Curls (Machine goes to 20 plates)5plx126plx107plx107plxFailure Quote Link to comment Share on other sites More sharing options...
Ash Posted April 18, 2006 Report Share Posted April 18, 2006 Great to have another journal on NZBB....hope you keep it updated mate.Those are some decent weights you're shifting there but if you want to get stronger, wouldn't some kind of powerlifting routine be a better bet? Quote Link to comment Share on other sites More sharing options...
Wynton Posted April 18, 2006 Report Share Posted April 18, 2006 Those are some good lifts.Are those the hammer strength machines your using? Quote Link to comment Share on other sites More sharing options...
waldo Posted April 19, 2006 Author Report Share Posted April 19, 2006 Ash: I incorporate powerlifting/olympic lifting in certain workouts. I did a shitload of that as a junior, so it gets a little dated every now and then. Having said that, when I get lazy, my reps go down and weights go up...familiarity I suppose.Wynton: Nah, not Hammer Strength. I find I really can't hit the muscle groups properly. Too limited range of motion.Here's todays workout: SHOULDERS! (me favourite)Power Clean and Military Press:40kgx1060kgx660kgx665x565x5Seated DB Press s/s Lateral raises30kgx12/10kgx1230x12/10x1230x10/10x1030x10/10x10Upright Row s/s Bent over laterals30x10/6x1040x10/7x1050x10/8x10Cable Laterals s/s Overhead laterals12x12/10x1218x12/10x12 Quote Link to comment Share on other sites More sharing options...
waldo Posted April 19, 2006 Author Report Share Posted April 19, 2006 Oh, and time for a shameless plug. Supplements....I use MAX'S proteins. You could call this shameless, as I work for them, so it's kind of easy for me to use anything and everything. I use all the products in the Mass System: Pre-Workout, Post-Workout, Daytime Protein, and Nite-Time Protein. I also have a proper Nutrition plan courtesy of Leanne Grindrod, who has done a fantastic job IMO. Since i've been eating under instruction, and using the MAX'S, i've put on 4-5kg lean body weight, and dropped about the same in body fat. So I think the word to use here is SYNERGY: Training, Supplements, Diet, Recovery. All working together nicely to get results!BTW, that'll be the last time you see a shameless plug from me. If anyone wants any info on MAX'S, send me a PM and i'll answer any questions. I'd rather get people using the stuff and let them do the talking as opposed to me telling you it's the best thing since sliced bread....having said that it's pretty bloody close to it! Quote Link to comment Share on other sites More sharing options...
ExpensiveUrine Posted April 19, 2006 Report Share Posted April 19, 2006 Good stuff on starting a log. Nice to see some power cleans in your workout. How did they feel? Quote Link to comment Share on other sites More sharing options...
Ash Posted April 19, 2006 Report Share Posted April 19, 2006 Oh, and time for a shameless plug. Supplements....I use MAX'S proteins. You could call this shameless, as I work for them, so it's kind of easy for me to use anything and everything.So where's my 6-month free trial??? Failing that - how about a job? :wink: Quote Link to comment Share on other sites More sharing options...
poos_n_wees Posted April 19, 2006 Report Share Posted April 19, 2006 hey waldo, i like your journal title lol. good luck with your goals bro. Quote Link to comment Share on other sites More sharing options...
waldo Posted April 19, 2006 Author Report Share Posted April 19, 2006 Good stuff on starting a log. Nice to see some power cleans in your workout. How did they feel?I've been keeping power cleans and front squats in any routine for years. Cleans still feel good, fast, and strong. I could probably power clean 110kg at a push. It's always nice to see someone in a conventional gym doing fast/strong cleans!Ash: Send me your CV and i'll see what I can do. Unfortunately, I believe our powders won't quite fit your unflavoured balance isolate profile! Nice try though...lol! Quote Link to comment Share on other sites More sharing options...
Varven Posted April 19, 2006 Report Share Posted April 19, 2006 Good to see another journal mate,whats your goal in terms of size and strenght... gains on basic 3 lifts, BW gain and max BF% increase you will tolerate ?Comparison Pics on the forum are great for motivation too ! Quote Link to comment Share on other sites More sharing options...
waldo Posted April 20, 2006 Author Report Share Posted April 20, 2006 I ain't posting pics! When I stopped cycling I was 78/9kg, so I guess the first goal is to crack 90kg, which isn't too far off. Then I'll take it in 5kg increments. I'm only 5'9", so anything over 100kg would look silly for me. I'd like to get to a single on 200kg squat, maybe a 120kg power clean. Deads are tough as I have a strange twang in my right rhomboid, doesn't hurt, but just uncomfortable. Which brings me to the next goal, to thicken my upper back. Lastly I guess I'd love big arms, instead of a large right forearm, cos then the girls would look twice at me. LOL! Quote Link to comment Share on other sites More sharing options...
ExpensiveUrine Posted April 20, 2006 Report Share Posted April 20, 2006 I'd like to get to a single on 200kg squat, maybe a 120kg power clean.That's alot of weight to play with.If you had to power clean 100kg, how high do you think you'd catch it? Quote Link to comment Share on other sites More sharing options...
Pseudonym Posted April 20, 2006 Report Share Posted April 20, 2006 I'd love big arms, instead of a large right forearm, cos then the girls would look twice at me.You don't think it might be a shortage of girls' looks that caused the large right forearm in the first place? :pfft: Quote Link to comment Share on other sites More sharing options...
poos_n_wees Posted April 20, 2006 Report Share Posted April 20, 2006 I'd love big arms, instead of a large right forearm, cos then the girls would look twice at me.You don't think it might be a shortage of girls' looks that caused the large right forearm in the first place? :pfft:beat me to it Quote Link to comment Share on other sites More sharing options...
waldo Posted April 20, 2006 Author Report Share Posted April 20, 2006 I'd like to get to a single on 200kg squat, maybe a 120kg power clean.That's alot of weight to play with.If you had to power clean 100kg, how high do you think you'd catch it?Still pretty high, wouldn't be too much of a dip involved I would think. I think I know what I'll be doing at the gym next week! Quote Link to comment Share on other sites More sharing options...
waldo Posted April 21, 2006 Author Report Share Posted April 21, 2006 Friday 21 April: Chest and TricepsBenchW/U 60kgx2070x1580x1290x8100x3Incl DB Press25x2035x832x1029x12Cable crossovers30x1536x1242x12DipsBWx15x3Pushdowns S/S Overhead Extensions36x12/36x12Twas a quick workout as work dictated only 40 mins to get in and out. Quality wasn't that great, and I'm a shithouse bencher anyways. Quote Link to comment Share on other sites More sharing options...
waldo Posted April 21, 2006 Author Report Share Posted April 21, 2006 Saturday 22nd April: Legs/AbsSquats70x20110x10130x5130x5130x5130x5130x5Strt Leg Deads60x1070x1080x1090x10Hammie Curls, my most HATED exercise55x1065x1075x10Leg ext s/s walking lunges (no weight, just real deep and slow...that sounds terrible)105x12 s/s 20reps115x12 s/s 20 repsMust report at this point my legs were feelingpretty pumped, came back from the lunges to find some young fulla sitting on the leg extn playing with his ipod,. he wouldn't let me work in even though my towel and drink bottle were on the machine. He was told in no uncertain terms what a fuckwit he was. Weighted crunches5 sets of 15, on a bench, with a 12 kg dumbellWeighted hyperextensions5 sets of 15, with a 15kg plate precariously placed on the nape of my neck. Quote Link to comment Share on other sites More sharing options...
Ash Posted April 22, 2006 Report Share Posted April 22, 2006 Must report at this point my legs were feelingpretty pumped, came back from the lunges to find some young fulla sitting on the leg extn playing with his ipod,. he wouldn't let me work in even though my towel and drink bottle were on the machine. He was told in no uncertain terms what a fuckwit he was. Whatever happened to old fashioned gym etiquette? :roll: It's so easy to let people work in between your sets (unless you're doing drop sets or it involves unloading 600kg from the leg press). I very seldom encounter anyone like that but it's irritating when it happens. Quote Link to comment Share on other sites More sharing options...
waldo Posted April 22, 2006 Author Report Share Posted April 22, 2006 He had an Ipod on with fancy headphones too. Quote Link to comment Share on other sites More sharing options...
Varven Posted April 22, 2006 Report Share Posted April 22, 2006 you should have taken them off and shoved your sweat towel into his ear canal :grin: Quote Link to comment Share on other sites More sharing options...
2guns Posted April 22, 2006 Report Share Posted April 22, 2006 got ne pictures???88kg at 12 % u should look pretty mean Quote Link to comment Share on other sites More sharing options...
waldo Posted April 22, 2006 Author Report Share Posted April 22, 2006 Nah, not too mean. Not in the business of posting pics either! I'll be running the MAX'S stand at the Nabba Auckland Champs if you're going, come and say hi. Quote Link to comment Share on other sites More sharing options...
waldo Posted April 24, 2006 Author Report Share Posted April 24, 2006 Monday 24/4/06 Back/BicepsBB Shrugs60x20120x15140x10140x10Close Grip PullDowns5plx207plx158plx108plx10, 5plxFSeated Row100x15110x12130x10140x10, 100x8, 50xFSeated Alternate Curls12.5x2015x1220x1020x10Machine Preacher Curls5plx106plx107plx108plx10All Supersetted with the weights on a rope, twist the rope up the bar for forearms thing.Weighted CrunchesHeaps. Quote Link to comment Share on other sites More sharing options...
Varven Posted April 24, 2006 Report Share Posted April 24, 2006 Monday 24/4/06 Back/BicepsBB Shrugs60x20120x15140x10140x10Close Grip PullDowns5plx207plx158plx108plx10, 5plxFSeated Row100x15110x12130x10140x10, 100x8, 50xFSeated Alternate Curls12.5x2015x1220x1020x10Machine Preacher Curls5plx106plx107plx108plx10All Supersetted with the weights on a rope, twist the rope up the bar for forearms thing.Weighted CrunchesHeaps.are the pull downs done with overhand or underhand grip.. surprised to not see any traditional wide grip work, unless you feel back width is not an issue as such?btw whats the diea with the shrugs at the start.. wouldnt it pre exhaust the traps and therefore fatigue back for the bigger 'back thickening' exs ? Quote Link to comment Share on other sites More sharing options...
2guns Posted April 24, 2006 Report Share Posted April 24, 2006 i was maybe gonna do tht show just to get some more experience under my belt but if i dnt compete in it ill definetly be watching.I'll be running the MAX'S stand at the Nabba Auckland Champs if you're going, come and say hi.yeah ill come say hi Quote Link to comment Share on other sites More sharing options...
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