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#1 r34skyline

  • Joined:15-April 06
  • Car:Nissan R34 GT-T Skyline

Posted 10 June 2008 - 01:22 PM

Thought would prob be a good idea to start one of these, might help me stay on track a bit more...

Stats:

24
180cm's (i think)
67kg's

Will try and post a pic


I have seen the guru and have obtained my training and food regime, and it all kicked off yesterday....
I haven't been to the gym for perhaps 8 weeks, so i was just trying to find my weights again... there wasn't much to find :(

Monday: 10th June
squats 2 x 15
50kg
60kg
Got them out alright, so will try 65kg's next time

military press 3 x 8
40kg's (less than 10kg's and the plates get real small, so i thought i'd start here to help with the initial 'clean'. But failed at about 5 or 6 reps)
30kg's x 8
30kg's x 8

sldl 2 x 15
I think it was 30kg's each, can't remember

bench press 3 x 8
50kg x 8
50kg x 6
50kg x 4
(Perhaps had 1 more on the last two, but didn't want to get pinned! :D. Always have been a weak bencher)

bent rows 3 x 8
30kg
30kg
30kg


(There bb curls to be added to that, but thought i was in a rush and figured the gun show could probably wait a session :D)

Food, well, alot and my stomach did NOT agree with it all. Perhaps i ate too much, too quickly... not sure...

Looking for around 75kg's at this stage, see how the body looks, assess and then go from there.
I play golf so size can REALLY hurt a golf swing, and flexibility is very important as well, so where-as i'm happy to get as strong as possible... i do have some issues with getting too big.

Will also update progess on how far i fit a golf ball. I noticed since i had my break from the gym, i've lost weigth AND lost distance. 6 iron used to be around 160m's, but now is 150m's.
I would like a 6 iron around 170m, not sure how realistic this is.

Driver has always been proportionately longer than my other clubs, i've felt. Perhaps around 280m's. 300m drive would be insane, again, not sure how realistic that would be (we're in Tiger range now)


I guess the question i have is regarding bench; stay at 50kg's? or drop back to a weight were i can get 3 x 8 completely?



cheers,
daniel

#2 remotegt

  • Joined:26-October 06
  • Location:Australia ACT
  • Car:Mazda 3 MPS

Posted 10 June 2008 - 02:47 PM

keep working at that 50kg until you can get 3 x 8 out

i hit my 7 iron 150-160m fairly consistently. just get a better Drive on you then you wont have to use the 6 iron.

#3 r34skyline

  • Joined:15-April 06
  • Car:Nissan R34 GT-T Skyline

Posted 10 June 2008 - 03:26 PM

^ haahah, always gotta use all the clubs at SOME stage :D But yes, Driver and wedge game would be nice :D

6 @ 170m i would like at say 80% swing.

I'd like to get a bunch stronger where i don't have to swing as hard, to hit it further or same distance; in theory gaining more control of the shot. Tiger's theory.

#4 r34skyline

  • Joined:15-April 06
  • Car:Nissan R34 GT-T Skyline

Posted 11 June 2008 - 12:08 PM

Wednesday 11th June

squats 3 x 8
65kg
65kg
65kg


incline BB press 3 x 8 (finding weight)
25kg
40kg
45kg (might have been 50, can't remember)


bent rows 3 x 8
35kg
35kg
35kg


push press 3 x 5
40kg
40kg
40kg


dips 3 x max
8
6.5 :D
6


With the military and push press, should the back be leaning back at all on the extension up? as in, should there be a little arch, or should your back be more or less straight vertical?

And the bent row, how far do you need to bend over again?



cheers,
daniel

#5 TurbostyleR

  • Joined:12-October 03
  • Location:Australia QLD

Posted 11 June 2008 - 02:05 PM

keep your back straight on the military press, make sure you tense your core, it makes a world of difference.

For bent over rows, i like to be at about a 75 degree angle with my chest and head up if that makes sense, lock your back in and stick your bum out, pull the bar towards your navel from your knees...dont pull too far up your body or you'll take the center of gravity to much in front and you'll be using alot of ur lower back to stabilize...

#6 Houghy

  • Joined:18-October 03
  • Location:Australia VIC

Posted 11 June 2008 - 02:12 PM

for the military press i keep my back as straight as possible. bar touch your chest on EVERY rep, press past your face and then move your head forward and the bar takes its spot directly above your spine. lower down, move your head back to miss the bar, touch chest and go again.

for bent bar bell rows make sure you pull all the way back as far as you can to get your lats playing aswell

#7 r34skyline

  • Joined:15-April 06
  • Car:Nissan R34 GT-T Skyline

Posted 12 June 2008 - 11:18 AM

cool, i understand that. And i youtube'd a few things, and i can see them straightening up in posture as soon as the bar passes head height. cheers guys :)

in terms of weights in comparison to other exercises, what should a rough idea of the break down be?
all i know is that you're probably like to bench more flat than you would incline, and that's about it.

i guess squat weights would be higher than any other exercise, but should say.... bent rows and sldl be comparable? or bent rows MP comparable?
just want to get a bit of an idea where i'm weaker, etc...





cheers,
daniel

#8 Houghy

  • Joined:18-October 03
  • Location:Australia VIC

Posted 12 June 2008 - 01:26 PM

military press 1rm should be 80% of your bench 1rm
bent rows should be same weight as your bench, its the same move but reversed.

read the threads in the general fitness part, markos has posted a few tables etc where you can compare your weights

#9 r34skyline

  • Joined:15-April 06
  • Car:Nissan R34 GT-T Skyline

Posted 13 June 2008 - 02:59 PM

hmm... looks like my bent rows need some help. No way am i bent rowing what i bench at the moment :(

Friday 13th June

squats 1 x 20, 1 x 15
60kg
60kg
never done that many with a decent weight (relative to me) before. Breathing fairly heavily after the first set and in my head didn't think i had another 15, but got them out!
Physically, i was ok with second set of 15 (didn't quite get a parallel squat out of the last couple) but it was my thinking that was potentially going to hold me back, i was really thinking, man, where the fudge are these 15 going to come from? Gotta train the mind as well i guess.

Bench press 5 x 5
50kg
52.5kg
52.5kg
52.5kg
52.5kg

SLDL 2 x 15
30kg
32.5kg

Military Press 3 x 5
40kg (tried proper form, struggled on 4th)
35kg
35kg
Wasn't doing these properly, with proper form i found them a little more difficult.

BB Curl 2 x 8
20kg
20kg
(Haven't curled in months, always had weak biceps)

#10 r34skyline

  • Joined:15-April 06
  • Car:Nissan R34 GT-T Skyline

Posted 16 June 2008 - 01:36 PM

Monday: 16th June
squats 2 x 15
62.5kg
62.5kg
(50, 60 split last week)

military press 3 x 8
32.5kg
32.5kg
32.5kg (only got to about 5 on the last set, these are tough!)

sldl 2 x 15
40kg
40kg
(up from 30kg last week :), but struggling for grip on the last few of the 2nd set)

bench press 3 x 8
50kg x 8
50kg x 8
50kg x 8 (JUST, nearly got pinned :D)
(Up from 8, 6, 4 rep split last week :) )

bent rows 3 x 8
30kg
30kg
30kg

bb curl 2 x 8
25kg
25kg (don't think i got 8, more like 6 i think)

After jumping up the weights on the SLDL and getting out the full 3 x 8 on bench, i was spent... feeling ever so slightly sick. Technically i should have gone up the weight on the bent rows, but i barely had the energy to finish the rest of the program. I can see now how people could throw up at m's place, and i know i was probably training at 1/10th the intensity and still managed to make myself feel sick!

Admittedly i only had about 3 hours sleep as i had to get up to watch the golf. I told m that Tiger Woods was sorta my idol/goal... so another early start to watch the play off tomorrow!

oh, weighed myself as well today, put on at least 1kg, but prob more 2kg's. And weighing as light as i could in the morning, as i had ahh.. "lightened the load" so to speak before the gym session :D

Still struggling with the milk intake, stomach still hasn't adjusted yet.

#11 r34skyline

  • Joined:15-April 06
  • Car:Nissan R34 GT-T Skyline

Posted 16 June 2008 - 09:49 PM

hmm... i should probably set some short term goals, just to help me focus a bit more.

what do you guys reckon would be a good short term target considering my stats (180cm, 68-69'ish kg now)

bodyweight targets? so like, bodyweight squat/bench/mp?? - although considering my current exploits with military press, a body weight MP seems a touch daunting :D

#12 r34skyline

  • Joined:15-April 06
  • Car:Nissan R34 GT-T Skyline

Posted 19 June 2008 - 12:54 AM

Wednesday 18th June

squats 3 x 8
67.5kg
67.5kg
67.5kg
(About 1 kg off my body weight :), getting there slowly)


incline BB press 3 x 8
47.5kg x 8
47.5kg x 7
47.5kg x 5 :(


bent rows 3 x 8
35kg
35kg
35kg
(back hurts when i start these, not sure of the best way too start)

push press 3 x 5
40kg
40kg
40kg


dips 3 x max
8
6
4
(crap)


seem to be progressing ok on squats, but as usual, struggle with shoulder/anything above my head, strength. Oh well, will kept at it

#13 r34skyline

  • Joined:15-April 06
  • Car:Nissan R34 GT-T Skyline

Posted 20 June 2008 - 02:46 PM

Friday 20th June

decent session today...

Squats 1 x 20, 1 x 15
60kg
60kg
kept it at 60kg because i wasn't convinced last time i was squatting low enough, so i wanted to stay at the same weight and only progress once i was achieving this with good form (parallel or lower)
But certainly wasn't as destroyed as i was last time doing these, so that was a plus


Bench press 5 x 5
52.5kg
55kg
55kg
55kg
55kg
:) Getting there slowly with the bench


SLDL 2 x 15
42.5kg
42.5kg


MP 3 x 5
40kg x 5
40kg x 5
40kg x 3 (fail on 4)
Prob the exercise i find the hardest. I couldn't get 40 x 5 when i started, so i'm only slightly disappointed with these results, certainly more than i could do when i started.


BB Curl 2 x 8
27.5kg


Everything was upped except squats, but squats were done lower than last friday, so overall a very slight improvement :)


What goals/target you guys reckon would be a stretch to achieve within a 1month period?? Would probably like to have some interim "goal posts" or sorts


cheers,
daniel

#14 r34skyline

  • Joined:15-April 06
  • Car:Nissan R34 GT-T Skyline

Posted 23 June 2008 - 03:17 PM

Monday: 23rd June
squats 2 x 15
62.5kg
62.5kg
(kept it same weight as i really want to be doing each exercise with good form, made sure i was squatting parallel or further)

military press 3 x 8
32.5kg (too easy but started here as last week i didn't get 3 x 8 for 32.5kg)
35kg
35kg (failed at 6)

sldl 2 x 15
45kg
45kg
(these are coming along ok :) grip is becoming an issue though...)

bench press 3 x 8
52.5kg x 8
52.5kg x 8
52.5kg x 6

bent rows 3 x 8
37.5kg
37.5kg (didn't get 8)
37.5kg (didn't get 8)

bb curl 2 x 8
30kg
30kg (failed at 4 i think)

#15 r34skyline

  • Joined:15-April 06
  • Car:Nissan R34 GT-T Skyline

Posted 25 June 2008 - 07:07 PM

Wednesday 25th June

squats 3 x 8
70kg
70kg
70kg
:)

incline BB press 3 x 8
47.5kg x 8
47.5kg x 8
47.5kg x 6
better than last week

bent rows 3 x 8
35kg
40kg
40kg
(tried to do more of a 'rowing' movement, much better... but was struggling for grip at 40kg... weak)

push press 3 x 5
42.5kg
42.5kg
42.5kg
(think i was doing sets of 8 by mistake, whoops)

dips 3 x max
11
8
6
(up from 8,6,4 split last week)

#16 r34skyline

  • Joined:15-April 06
  • Car:Nissan R34 GT-T Skyline

Posted 28 June 2008 - 03:31 PM

(wasn't able to go yday, so Friday's session was today)
Saturday 28th June

not much sleep, felt crap

Squats 1 x 20, 1 x 15
60kg
60kg
(felt like crap before it, copped out like a sissy and didn't up the weight from last weeks' 60kg, this should have been 62.5kg today, good form but :D)


Bench press 5 x 5
55kg
55kg
55kg
55kg
55kg
no wonder i thought this was easy, it was meant to be 57.5kg :angry: wrote down the wrong f*cking weight before i left.... stupid


SLDL 2 x 15
45kg
45kg
(trying to be a bit more "explosive" on the way up)


MP 3 x 5
40kg x 5
40kg x 5
40kg x 5
yay! 40kg complete!! #5 on the last set was just achieved


BB Curl 2 x 8
27.5kg
i think it was around this weight, don't know, don't care as much with this exercise really... prob should though, might help me with the bent row

#17 r34skyline

  • Joined:15-April 06
  • Car:Nissan R34 GT-T Skyline

Posted 01 July 2008 - 02:25 PM

Monday: 30th June

random lead up to this session, 5 hours sleep, no breakfast, rush off, do stuff, late lunch (soup noodles), fell asleep in the afternoon for about 1 hour, gym, then dinner after.
Hardly ideal, but before the new routine, i doubt i would have gone at all today :D
squats 2 x 15
65kg
65kg
tried to get most of these under parallel too

military press 3 x 8
35kg
35kg
35kg (JUST got the last one out, fairly happy with this effort. Still the hardest i think)

sldl 2 x 15
47.5kg
47.5kg
(weight not issue, grip is :( but got them all done)

bench press 3 x 8
52.5kg x 8
52.5kg x 8
52.5kg x 7 (only got 6 last time on this set, so a bit of an improvement, albeit slight)

bent rows 3 x 8
40kg
40kg
40kg
(cop that! didn't even finish all 37.5kg sets last time. Proper technique has helped)

bb curl 2 x 8
(DIDN'T CURL)

This is the start of the 4th week in a row, so the end of the 1st month. Will try and push things a bit this week. Ie bent rows should have stayed at 37.5kg but want to try and extend it a bit.

#18 r34skyline

  • Joined:15-April 06
  • Car:Nissan R34 GT-T Skyline

Posted 02 July 2008 - 02:50 PM

Wednesday 2nd July

squats 3 x 8
72.5
72.5
70kg
went back down on the last set as i wasn't squatting deep enough on the second set @72.5kg. But 72.5kg is almost 2kg's over my bodyweight now

incline BB press 3 x 8
47.5kg x 8
47.5kg x 8
47.5kg x 8
got them all :)

bent rows 3 x 8
42.5kg
42.5kg
42.5kg
did these relatively easily

push press 3 x 5
45kg
45kg
45kg
up from last week, but not sure if i've got correct form

dips 3 x max
12
9
7
(up from 11,8,6 split last week)

#19 r34skyline

  • Joined:15-April 06
  • Car:Nissan R34 GT-T Skyline

Posted 04 July 2008 - 05:14 PM

Friday 4th July

Squats 1 x 20, 1 x 15
62.5kg
62.5kg
got these out ok, was trying to do them quicker and explode up as much as i could. More squats were lower than parallel than normal, and i wasn't destroyed after this, so wasn't too bad.


Bench press 5 x 5
57.5kg
57.5kg
57.5kg
57.5kg
57.5kg
yay! up weight and got it all straight away. Next Friday will be 1 plate!! :)
Still a ways from bodyweight benching though :(

SLDL 2 x 15
50kg
50kg
the quicker i go, the easier on the grip, but more tiring though :P


MP 3 x 5
42.5kg x 5
42.5kg x 5
42.5kg x 4
just missed the last one


BB Curl 2 x 8
30kg
30kg

Well that's it, end of the first 4 weeks. I'll try and eat well the rest of the day, weigh myself tomorrow, and see how we've gone after the first month.

#20 r34skyline

  • Joined:15-April 06
  • Car:Nissan R34 GT-T Skyline

Posted 07 July 2008 - 06:19 PM

Monday: 7th July

squats 2 x 15
67.5kg
67.5kg


military press 3 x 8
37.5kg x 8
37.5kg x 7
37.5kg x (Fail at 5 :()

sldl 2 x 15
52.5kg
52.5kg
it seems at the moment grip is keeping up,

bench press 3 x 8
52.5kg x 8
52.5kg x 8
52.5kg x 8
last set was easier than the 2nd, but i really tried to control the movement on the last set, and i think it was a lot more of an efficient set, hence fatigue didn't kick in as kick as the other sets where i had a few times with the bar moving over the place a bit. Must remember this for next time as it really allowed me to get them done quickly and if i could get 3 x 8 on 1 plate, i'd be stoked!

bent rows 3 x 8
42.5kg
42.5kg
42.5kg


bb curl 2 x 8
25kg
25kg

#21 r34skyline

  • Joined:15-April 06
  • Car:Nissan R34 GT-T Skyline

Posted 07 July 2008 - 08:36 PM

any thoughts on how i'm going in these first 4 weeks? I think i've officially put on 3kg's, not bad but i know i'm not sticking to my given diet 100%, so there is def room for improvement.

overall is this a pretty weak effort? should i be further along after this many weeks than what i am at the moment?

#22 r34skyline

  • Joined:15-April 06
  • Car:Nissan R34 GT-T Skyline

Posted 10 July 2008 - 02:51 PM

Thursday 10th July (the Wednesday workout)

squats 3 x 8
72.5
72.5
72.5kg
done :) over bodyweight now, weren't too bad. Please with form on first 2 sets, last few reps on last set weren't quite parallel i don't think

incline BB press 3 x 8
50kg x 8
50kg x 8
50kg x 6
Not quite all the way there. On to the yellow plates now :) for those at the re-creation gyms, etc... you'll know what i mean

bent rows 3 x 8
45kg
45kg
45kg
these were not too much of a struggle

push press 3 x 5
47.5kg
47.5kg
47.5kg
now i know what m was talking about in regards to "explosive" movement, my feet were coming off the ground a touch. Up to yellow plate next week :)

dips 3 x max
11
8
7
not as good as last week, but i was up on the incline bench which was failed on the last set so maybe that's way


fairly decent workout this one

#23 r34skyline

  • Joined:15-April 06
  • Car:Nissan R34 GT-T Skyline

Posted 14 July 2008 - 11:53 PM

Saturday 12th July (the Friday workout)

Squats 1 x 20, 1 x 15
65kg
65kg
couple more weeks and i should be able to do bodyweight for 20 :)


Bench press 5 x 5 (1 plate time!!)
60kg
60kg
60kg
60kg x 4 (thought i was going to get pinned on 5th)
60kg (got 'em all)
2nd last set thought i was going to pin myself on the 5th rep, and the told myself to HTFU on the last set and just pushed them out quicker, got all 5
Pretty happy, i think i've done 1 plate before, but i don't think for that many reps though. Once i get all bench sets in this program on 1 plate, i'll be happier :)


SLDL 2 x 15
55kg
55kg



MP 3 x 5
42.5kg x 5
42.5kg x 5
42.5kg x 5



BB Curl 2 x 8
30kg
30kg

#24 r34skyline

  • Joined:15-April 06
  • Car:Nissan R34 GT-T Skyline

Posted 15 July 2008 - 04:52 PM

Tuesday 15th July (Monday workout)

squats 2 x 15
70kg
70kg
(weigh about 71kg, so almost bodyweight for some decent reps :))


military press 3 x 8
37.5kg x 8
37.5kg x 8
37.5kg x 8
last week got 8,7,5 so happy to finish off this weight. After watching ghosty's MP vid, i just cleaned it and started banging 'em out. Usually i'd press all the way, pause then again. This time, i'd just lock out and straight back down

sldl 2 x 15
60kg
60kg
1 plate! should have been 57.5kg but thought this is an exercise i can push a little more.

bench press 3 x 8
55kg x 8
55kg x 8
55kg x 8
closing in on the 1 plate

bent rows 3 x 8
47.5kg
47.5kg
47.5kg
these were fairly hard to get all out... sometimes they'll start hurting my back on first couple. Not sure if the technique is still quite right

bb curl 2 x 8
DIDN'T

#25 Dr. Cranium

  • Joined:23-May 07
  • Location:Australia QLD

Posted 16 July 2008 - 01:21 PM

mate make sure all of ur reps are below parralell, if there not, there not counted as reps, keep up the good work.

#26 r34skyline

  • Joined:15-April 06
  • Car:Nissan R34 GT-T Skyline

Posted 17 July 2008 - 11:32 AM

not even parallel counts? ok, will focus more on this. Thanks for the input mate :)

#27 m&m

  • Joined:16-October 04
  • Location:Australia VIC
  • Car:Silver Evo 7

Posted 17 July 2008 - 01:26 PM

Daniel, when I did the program for you, I never mentioned the word parallel. Like Liam said, all squats are full squats unless otherwise stated.

1/4 squats :o
1/2 squats (parallel) :angry:
Full squats ;)

The term parallel is reserved for those who only do 1/2 squats and kid themselves they are squatting. Their ego takes a huge pounding when they lift at my gym. Thats why I have my boxes, the box never lies ;)

You may need another session, I figured you would be further along by now, especially on the SLDL, much further along.

Markos

#28 r34skyline

  • Joined:15-April 06
  • Car:Nissan R34 GT-T Skyline

Posted 18 July 2008 - 12:46 AM

Thursday 17th July (the Wednesday workout)

squats 3 x 8
72.5
72.5
72.5kg
all BELOW parallel, one thing about going to a gym like recreation is that there' f*cking mirrors every where!! I checked, below parallel.
Maybe not ass touching the ground on every squat, but below parallel

incline BB press 3 x 8
50kg x 8
50kg x 8
50kg x 8
got 'em all

bent rows 3 x 8
50kg
50kg
50kg


push press 3 x 5
50kg
50kg
50kg


dips 3 x max
15
10
8

#29 r34skyline

  • Joined:15-April 06
  • Car:Nissan R34 GT-T Skyline

Posted 18 July 2008 - 12:59 AM

View Postm&m, on Jul 17 2008, 02:09 PM, said:

You may need another session, I figured you would be further along by now, especially on the SLDL, much further along.

Markos

:(
i'm interested to know what you would have expected? like... +30, +40kg the weights i'm on now?

I was progressing the SLDL the same amount as the other exercises to be consistent, but you're right, i think there is a lot more there. Might chuck 20kg extra on it next time and see how i go.

i never let go of the bar yeah and it never touches the ground (just barely above it) ?? (for the 15 reps SLDL)

thanks for the reality check m. I guess 'cos i was making consistent, albeit relatively slow, progress i thought i was at least heading in the right direction. I've never made this sort of consistent progress before.
But i guess capturing the intensity of training at your place is near on impossible. And not that i have actually trained in anger at your place either.


could you perhaps mention some weights i should be achieving? i want to see if i can get there on my own and if i fail, i book in ASAP for a session?

#30 m&m

  • Joined:16-October 04
  • Location:Australia VIC
  • Car:Silver Evo 7

Posted 18 July 2008 - 03:37 PM

The SLDL should be much higher. It is a key mass builder, but not at less than bodyweight poundage.

Zubi is only 60kg or so and he does Ukranian deadlifts, similar as the handle of the KB is level with the top of his feet, standing on 22cm high blocks, for numerous sets of 20 reps, using a 64kg KB. Your stll not using BW on SLDL. Zubi is my weakest lifter, started after you. He vomits at most sessions, yet has deadlifted over 100kg, he is approaching 2 x BW, did I mention he is my weakest lifter. I know that regular and SLDL are different excersises, but the difference isnt as great as most think.

Bent rows should be higher. Your pressing seems on par. I'm happy with your squats if they are full, not interested if they are not. You dont look for parallel, just squat down then stand up.





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