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Stupified Training 

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#31 Stupified

  • Joined:04-October 05
  • Location:Australia SA
  • Car:VX SS

Posted 28 October 2009 - 06:57 PM

28/10/2009 - Legs/Tri's

Squats
20 x Bar
15 x 40kg
15 x 60kg
11 x 60kg First time i have squatted with weights. Can honestly say im screwed.

Skull Crushes
15 x 30kg
15 x 30kg
12 x 30kg

DB Lunges
15 x 30kg
10 x 30kg
10 x 30kg

Hopefully i can walk tomorrow

#32 Stupified

  • Joined:04-October 05
  • Location:Australia SA
  • Car:VX SS

Posted 29 October 2009 - 06:53 AM

Weighed myself today.

137.7kg So far i have lost 6.4kg's in 4 weeks.

Gonna up the cardio.

#33 Stupified

  • Joined:04-October 05
  • Location:Australia SA
  • Car:VX SS

Posted 31 October 2009 - 10:50 AM

30/10/2009 - Back/Arms

Deads
10 x Bar
10 x 80kg
08 x 110kg
04 x 115kg
04 x 115kg

B/O Rows
08 x 70kg
08 x 70kg
08 x 70kg

Preacher Curls - 4secs down/4secs up
10 x 25kg
10 x 25kg
10 x 25kg

Seated Rows
10 x 65kg
10 x 72.5kg
10 x 72.5kg

Lat Pulldown - Straight Back
10 x 55kg
10 x 55kg
10 x 55kg

Pretty happy with the session.

Have found a new HIIT exercise that i actually enjoy doing... SQUASH! I was pouring with sweat haha!

#34 Stupified

  • Joined:04-October 05
  • Location:Australia SA
  • Car:VX SS

Posted 02 November 2009 - 08:10 PM

Monday 02/11/2009 - Chest/Shoulders

Dumbell Bench Press (2x40kg)
08 x 80kg
08 x 80kg
07 x 80kg Failed last one, was sooooo close

Dumbell Military Press (2x22.5kg)
10 x 45kg
08 x 45kg
08 x 45kg

Super Set with

Barbell Shrugs
10 x 70kg
10 x 70kg
10 x 70kg

Inc Barbell Press
10 x 60kg
08 x 70kg
08 x 80kg

Dumbell Flys (2x17.5kg)
08 x 35kg
08 x 35kg
08 x 35kg

Cable X/O
15 x 65kg (32.5kg each side)
10 x 70kg (35kg each side)
30 x 40kg (20kg each side)


Had a shift change this month so working 10-6 instead of 8-4, has pushed everything back 2 hours which sucks balls. Didnt eat properly today as didnt have anything prepared.. big mistake cause i felt hungry all day and really struggled on the DB Press and Military press tonight. Makes a BIG difference.

#35 Stupified

  • Joined:04-October 05
  • Location:Australia SA
  • Car:VX SS

Posted 05 November 2009 - 08:59 AM

Wednesday 04/11/2009 - Legs/Tri's

Squats
15 x Bar
10 x 60kg
08 x 60kg
08 x 60kg Only just got this up.

Skull Crushers
15 x 30kg
15 x 30kg
15 x 30kg Will up these next wed to 35kg

Leg Press
10 x 160kg
08 x 160kg
10 x 160kg Legs shaking the whole time doing these - squats are killer

Tri Pull Down
10 x 68.2kg
10 x 68.2kg
10 x 68.2kg

Squats make my legs feel like jelly, is this normal? jk!
Bar hurts my shoulders, i dont know if i have it in the right place, from people i have spoken to you get used to it, couldnt imagine sitting some of the weights people in this forum sit on their shoulders.

#36 Bluey

  • Joined:09-April 05
  • Location:Australia ACT
  • Car:VW Polo GTi

Posted 05 November 2009 - 09:08 AM

View PostStupified, on 05 November 2009 - 08:59 AM, said:

Bar hurts my shoulders, i dont know if i have it in the right place, from people i have spoken to you get used to it, couldnt imagine sitting some of the weights people in this forum sit on their shoulders.

I have bruises on my shoulders from heavy weight in an awkward spot. <_<

Theres a sweet spot in your scapula you can sit the bar in. Other people have a preference for high or low bar position but it is a case of suck it and see what works for you. My positions changed a few times since starting and getting advice from a few people.

Post up a pic or a vid of you squatting and we can have a squiz. :thumbsup:

#37 Stupified

  • Joined:04-October 05
  • Location:Australia SA
  • Car:VX SS

Posted 06 November 2009 - 09:33 PM

Yeah i will do mate, gonna try it again next week and if it still hurts i will take a video. Will look funny having my mate film me squatting 60kg lol! I think i seriously just need to harden up :blush:
Still feeling it in my legs from squatting on Wednesday :lol:

Friday 06/11/2009 - Back/Arms

Deadlifts
15 x 80kg
08 x 100kg
08 x 120kg
04 x 135kg PB!
04 x 135kg
02 x 140kg Higher PB!

Was feeling strong with these, should have done another set of 140kg. Bit disappointed i didn't

Curls
10 x 30kg
10 x 30kg
10 x 30kg

B/O Rows
10 x 70kg
08 x 70kg
08 x 70kg

Lat Pull Down
10 x 55kg
10 x 55kg
10 x 55kg

Seated Rows
10 x 72.5kg
10 x 72.5kg
08 x 72.5kg

Was a very full on session tonight. Gym closes early on Fri nights and now that my shift has been changed theres no mucking around. Its kinda good in a way cause there is shorter rest periods, but no sauna and spa is lame.

#38 Stupified

  • Joined:04-October 05
  • Location:Australia SA
  • Car:VX SS

Posted 09 November 2009 - 08:15 PM

Monday 09/11/2009 - Chest/Shoulders

Flat Dumbbell Press (2x40kg DB)
08 x 80kg
08 x 80kg
07 x 80kg Failed again, this pissed me off

Military Press (2x20kg DB)
10 x 40kg
10 x 40kg
10 x 40kg

Super Set with

Barbell Shrugs
10 x 70kg
10 x 70kg
10 x 70kg

Incline Barbell Press
08 x 80kg
07 x 80kg
07 x 80kg Got close both time on these. Pretty good considering my max was 80kg flat bench press, wonder what i can do flat bb bench press?

Ran out of time tonight. Mate wanted to play MPL (poker) so didn't stick around for the cable machine to free up.

#39 Stupified

  • Joined:04-October 05
  • Location:Australia SA
  • Car:VX SS

Posted 12 November 2009 - 09:50 PM

Wednesday 11/11/2009 - Legs/Tri's

Squat
15 x Bar
10 x 60kg
10 x 60kg
10 x 60kg

Skull Crushers
15 x 30kg
15 x 30kg
15 x 30kg

Leg Press
10 x 160kg
10 x 170kg
20 x 170kg
20 x 170kg

Tri Pull Down
15 x 68.2kg
10 x 68.2kg
10 x 68.2kg

#40 Stupified

  • Joined:04-October 05
  • Location:Australia SA
  • Car:VX SS

Posted 14 November 2009 - 01:36 PM

Saturday 14/11/2009 - Back/Arms

Deadlift
15 x 80kg
08 x 100kg
08 x 120kg
04 x 140kg Have finally lifted my bodyweight, thats 3kg over!
01 x 150kg PB 13kg Over Bodyweight
01 x 150kg

B/O Rows
08 x 75kg
08 x 75kg
08 x 75kg

Preacher Curls
10 x 31.8kg
10 x 31.8kg
08 x 31.8kg These got hard towards the end, on the 6th my legs started shaking?

Lat Pull Down
08 x 59.1kg
08 x 59.1kg
08 x 59.1kg

Seated Rows
10 x 72.7kg
10 x 72.7kg
08 x 72.7kg

#41 Stupified

  • Joined:04-October 05
  • Location:Australia SA
  • Car:VX SS

Posted 16 November 2009 - 08:24 PM

Monday 16/11/2009 - Chest/Shoulders

Flat Dumbell Press (2x20kg DB)
08 x 80kg
08 x 80kg
08 x 80kg

Military Press (2x20kg DB)
10 x 40kg
10 x 40kg
10 x 40kg

Superset with

Shrugs
10 x 85kg
10 x 85kg
10 x 85kg

Incline Barbell Press
08 x 80kg
08 x 80kg
10 x 80kg

Cable Cross Over
20 x 60kg
15 x 75kg
50 x 40kg Lol did this to pay out my mate

Gotta get my act together with shopping on the weekend as diet today was shit. No meal at 10am, no meal at 2pm and nothing at 4pm. Lifted on an empty stomach - Felt weak as crap and not happy about it.

#42 Stupified

  • Joined:04-October 05
  • Location:Australia SA
  • Car:VX SS

Posted 18 November 2009 - 08:52 PM

Wednesday 18/11/2009 - Legs/Tri's

Skull Crushers
20 x 30kg
20 x 30kg
15 x 30kg

Preacher Curls
10 x 31.8
10 x 31.8
10 x 31.8

Squats
15 x Bar
10 x 70kg
10 x 60kg
10 x 60kg

Leg Press
10 x 160kg
10 x 160kg
10 x 160kg

Followed this with 30mins of squash and a swim.

#43 Stupified

  • Joined:04-October 05
  • Location:Australia SA
  • Car:VX SS

Posted 20 November 2009 - 07:56 PM

Friday 20/11/2009 - Back/Arms

Deadlifts
15 x 80kg
10 x 100kg
08 x 120kg
04 x 140kg
04 x 140kg
01 x 150kg
01 x 162.5kg!! PB Was going for 160kg but mate loaded up 2 x 1.25kg plates and told me to not be soft haha

Rows
08 x 75kg
08 x 75kg
08 x 75kg

Preacher Curls
10 x 31.8kg
10 x 31.8kg
10 x 31.8kg

Lat Pulldowns
10 x 59.1kg
10 x 59.1kg
10 x 59.1kg

Seated Rows
10 x 72.7kg
10 x 72.7kg
10 x 72.7kg

Happy with tonight. Again being Friday meant we had to rush to finish in time, i did the last 3 reps of rows in the dark haha. Very happy with my deadlifts! Has me wondering what my 1RM is now

#44 Stupified

  • Joined:04-October 05
  • Location:Australia SA
  • Car:VX SS

Posted 23 November 2009 - 08:15 PM

Monday 23/11/2009 - Chest /Shoulders

Incline Bench
10 x 80kg
10 x 87.5kg
10 x 87.5kg

Military Press (2 x 22.5kg DB)
10 x 45kg
10 x 45kg
09 x 45kg

Flat DB Press (2 x 35kg DB)
10 x 70kg
09 x 70kg
10 x 70kg

DB Flys (2 x 15kg DB)
15 x 30kg
15 x 30kg
15 x 30kg

BB Shrugs
10 x 100kg
08 x 100kg
08 x 100kg

Cable Xover
15 x 60kg
05 x 95kg
50 x 40kg

Rocked up and the gym was packed - everyone looks as though they are trying to put on muscle for Summer lol - think they left it a little late. No bench so started with Incline Press so just did more weights on there and less on Flat Press. The Cable Xovers we do just to fully exhaust the muscles, i dont know if this works or not but surely cant hurt.

#45 Stupified

  • Joined:04-October 05
  • Location:Australia SA
  • Car:VX SS

Posted 25 November 2009 - 07:37 PM

Wednesday 25/11/2009 - Legs/Arms

Skull Crush
10 x 36.4kg
10 x 36.4kg
10 x 36.4kg

Preacher Curls
10 x 31.8kg
10 x 31.8kg
10 x 31.8kg

Squats
15 x Bar
10 x 70kg
10 x 70kg
10 x 70kg This last set was fkn hard. I was absolutely dripping and almost fell over after replacing bar on rack. Time between reps where getting longer and longer until 8 and then mate told me to smash em. Lucky he said to cause i was mentally beaten.

Leg Press
10 x 140kg
10 x 140kg
10 x 140kg

For the second Wednesday in a row there has been someone Deadlifting in the cage. I felt like saying something but he was a big lad and looked as though he didnt want to be bothered so we just waited. He was using a belt for 120kg :doh: Oh and something i havent seen before, he had a dish sponge cupped in each hand that he then gripped the bar with, dont know what this achieves?

#46 Stupified

  • Joined:04-October 05
  • Location:Australia SA
  • Car:VX SS

Posted 28 November 2009 - 02:11 PM

Saturday 28/11/2009 - Back/Arms

Deadlift
15 x 80kg
10 x 110kg
06 x 120kg
04 x 140kg
04 x 140kg
01 x 165kg PB!
01 x 170kg Fail, Didn't get off ground
01 x 170kg Fail, got it to my knees

B/O Rows
10 x 75kg
10 x 75kg
10 x 70kg Loaded the bar wrong as mate was doing less weights

Preacher Curls
10 x 36.4kg Couldn't do anymore, had bad pains in forearms

Lat Pulldowns
10 x 59.1kg
10 x 59.1kg
10 x 59.1kg Will up these next week

Seated Rows
10 x 72.7kg
10 x 72.7kg
10 x 72.7kg Will up these next week also

Played 40mins of squash after work out to get my sweat on lol. Then Sauna and Swim to finish it off.

#47 Stupified

  • Joined:04-October 05
  • Location:Australia SA
  • Car:VX SS

Posted 30 November 2009 - 08:10 PM

Monday 30/11/2009 - Chest/Shoulders

Flat DB Press (2 x 40kg)
08 x 80kg
08 x 80kg
08 x 80kg

Military Press (2 x 17.5kg)
15 x 35kg
15 x 35kg
15 x 35kg

Incline Bench (Fast Reps)
10 x 70kg
10 x 70kg
10 x 70kg

DB Flys (2 x 15kg)
15 x 30kg
15 x 30kg
15 x 30kg

Cable Cross
15 x 60kg
10 x 80kg
50 x 40kg

Followed this with 3 games of squash. Have only just noticed i didnt do shrugs. Will pick them up on Wednesday after Squats.
I stuffed up my Diet again today. Nothing to eat after 2pm and it showed big time. Have to get my act together.

#48 Stupified

  • Joined:04-October 05
  • Location:Australia SA
  • Car:VX SS

Posted 03 December 2009 - 07:33 AM

Wednesday 2/12/2009

NO GYM! OH NOES! First time i have missed a session in like 3 and a half months now :(

Have been sick since Monday night. Really wanted to go last night but have been confined to within 10 meters of a toilet for the last couple days.

Weight Update

132.6kg

Now only have 4kg to lose by xmas to reach my short time goal.

Also now lost 12.6kg and have less then 20kg to lose to get to my goal weight.

#49 Stupified

  • Joined:04-October 05
  • Location:Australia SA
  • Car:VX SS

Posted 07 December 2009 - 07:27 PM

Monday 07/12/2009 - Chest/Shoulders

Flat DB Press - Took the leap to 45kg DB's, im thinking about going to Barbell Bench but have heard DB's are heaps better
06 x 90kg
07 x 90kg
04 x 90kg These are hard as crap, hopefully i can build the reps up
10 x 70kg Did these cause it didnt feel like i did many reps...

Military Press (2x20kg DB's)
10 x 40kg
09 x 40kg
10 x 40kg

Incline Bench Press
08 x 75kg
08 x 75kg
10 x 60kg Lost my spotter to kickboxing and wasnt confident to do 75kg by myself

Shrugs
10 x 100kg
10 x 100kg
10 x 100kg
07 x 100kg
08 x 100kg

Flys
12 x 30kg
10 x 30kg
10 x 30kg

First session back after being pretty sick. Missed both Wednesdays and Fridays sessions due to having Gastro, then i got the Flu, then i got Tonsilitis. Doctor couldn't believe my luck. Was just happy to lift tonight!

Also had about 5 games of squash afterwards.

#50 Stupified

  • Joined:04-October 05
  • Location:Australia SA
  • Car:VX SS

Posted 09 December 2009 - 05:52 PM

Wednesday 09/12/2009 - Legs/Tri's

Squat
15 x Bar
10 x 70kg
10 x 70kg
10 x 70kg Even though my legs are caining, i did these pretty easy. Might try a jump to 80kg next week!

Skull Crushers
10 x 36.4kg
10 x 36.4kg
10 x 36.4kg

Leg Press
10 x 160kg
10 x 160kg
10 x 160kg

Had fun walking down the stairs after tonights session lol.
Had a Sauna and Spa before i went home :thumbsup:

#51 Stupified

  • Joined:04-October 05
  • Location:Australia SA
  • Car:VX SS

Posted 11 December 2009 - 07:42 PM

Friday 11/12/2009 - Back/Arms

Weight: 131.6kg Dropped 1kg.

Deadlift
10 x 90kg
08 x 130kg
04 x 140kg
02 x 140kg
02 x 140kg
01 x 140kg Legs didnt have it in them to go over this weight, they are still absolutely gone from squats on wednesday. Was surprised i managed what i did tonight.

Rows
08 x 75kg
08 x 75kg
08 x 75kg

Preacher Curls
10 x 27kg
08 x 27kg Couldnt do anymore, monster pains in forearms.

Lat Pulldown
10 x 59kg
10 x 59kg
10 x 59kg

Seated Rows
10 x 73kg
10 x 78kg
10 x 78kg

Mate wanted to run on the treadmill so i rode the bike for 10mins.
20 mins in the Sauna followed by a half hour swim.

#52 Stupified

  • Joined:04-October 05
  • Location:Australia SA
  • Car:VX SS

Posted 14 December 2009 - 07:09 PM

Monday 14/12/2009 - Chest/Shoulders

DB Bench
08 x 90kg
06 x 90kg
12 x 50kg

Military Press
10 x 40kg
10 x 40kg
10 x 40kg

Incline Press
08 x 70kg Struggled with these so dropped the weight, dont know if it was because of the 45 DB's
10 x 65kg
10 x 65kg

Cut the session short as my mate wanted me to go kickboxing with him. I had already put it off 3 weeks so decided to do it. Was pretty good but not so much after bench and Military.

Kickboxing lasted for about 45 mins.

#53 Stupified

  • Joined:04-October 05
  • Location:Australia SA
  • Car:VX SS

Posted 16 December 2009 - 06:49 PM

Wednesday 16/12/2009 - Legs/Tri

Squat
15 x Bar
10 x 80kg
10 x 80kg
10 x 80kg I seriously couldnt feel my legs underneath me after this. I dont know how people do 20 rep breathing squats and are still able to walk after.

Skull Crushers
15 x 36.4kg
12 x 36.4kg
10 x 36.4kg

Leg Press
10 x 160kg
10 x 160kg
10 x 160kg

#54 Stupified

  • Joined:04-October 05
  • Location:Australia SA
  • Car:VX SS

Posted 19 December 2009 - 07:58 AM

Friday 18/12/2009 - Back/Arms

Deadlift
10 x 100kg
08 x 120kg
04 x 140kg
02 x 145kg
02 x 150kg
02 x 150kg
02 x 150kg

Bent Over Rows
10 x 75kg
08 x 75kg
08 x 75kg

Preacher Curls
Didnt bother with these, give my forearms a break so i can swing a golf club on the weekend.

Lat Pulldown
10 x 59kg
10 x 59kg
10 x 59kg

Seated Rows
10 x 78kg
08 x 78kg
10 x 78kg

#55 Stupified

  • Joined:04-October 05
  • Location:Australia SA
  • Car:VX SS

Posted 21 December 2009 - 08:45 PM

Monday 21/12/2009 - Chest/Shoulders

Flat DB Bench (2x45kg Db's)
08 x 90kg
08 x 90kg 2 assisted
06 x 90kg 1 assisted

Military Press (2x22.5kg Db's)
10 x 45kg
10 x 45kg
10 x 45kg

Incline Bench
10 x 75kg
10 x 80kg
10 x 80kg 2 assisted

DB Flys (2x15kg Db's)
15 x 30kg
15 x 30kg
10 x 30kg

Cable Cross
20 x 65kg
15 x 65kg

Had to cut it short to see my bro for xmas as he cant make it to whyalla where the rest of the family will be.

Good session considering i had a late night last night so i was wrecked all day at work. Felt pretty good with the 45's, best i have done with them so far. Can prob knock the incline press up another 2.5-5kg i reckon as well as pumping the military press up to 25kg DB's - not looking forward to that though lol

#56 Stupified

  • Joined:04-October 05
  • Location:Australia SA
  • Car:VX SS

Posted 05 January 2010 - 06:58 AM

Monday 05/01/2010 - Chest/Shoulders

Flat DB Press (2x40 DB)
08 x 80kg
06 x 80kg
08 x 80kg

Military DB Press (2x25 DB)
08 x 50kg
08 x 50kg
07 x 50kg

Incline BB Press
08 x 75kg
08 x 75kg
08 x 75kg

Flys (2x15 DB)
15 x 30kg
14 x 30kg
16 x 30kg

Squash
30mins - Came back from 8-1 to win 8-10 LOL mate was spewin.

Was a little hard getting back into it after 2 weeks especially the DB Press. I didnt have a spotter so i dropped it down to the next lower DB's. I think im going to change to BB Bench instead now. Even with 2 weeks off you can feel the difference in your muscles.

Started eating clean as of Yesterday also. Time to drop some more weight :thumbsup:

#57 Stupified

  • Joined:04-October 05
  • Location:Australia SA
  • Car:VX SS

Posted 05 January 2010 - 09:43 AM

Hey mate,

When i say i am eating clean again its because i didnt stick to my diet over xmas hehehe. I have started a threat titled "Time for a fat fulla to shred the kilos" Which has everything in detail in there, with like calorie breakdowns and progress pics as well so maybe check that out if you have time!!

Here is a link Click Me

Basically you want to stay away from Bread, Pasta, Rice, Potatoes, and pretty much all take away (especially Subway). You want to eat lean meats and fish, as many green vegies and salads you can handle and eggs. Nuts are ok in small amounts and a lot of people on this forum swear by Cottage Cheese, they just eat it by the spoonful (i cant do this it tastes bad lol). You want to try and eat 5-6 meals a day and try to eat every 2 or so hours, Protein Shakes are a good substitute if you dont have all the time in the world but food will always be better than a Shake.

Everything i ate Yesterday:

0630: 2 Eggs 1 Rash Short Bacon, WPI Protein Shake in 250ml Skim Milk

1000: Apple, 50g Peanuts

1200: Left over Pork Roast with Roast Carrots, Pumpkin, Peas, Cauliflower

1600: Banana

Workout

1830: 250g Poterhouse (fk yeah!) Steamed Carrot, Cauliflower, Peas, Broccoli.

2100: WPI Protein Shake in 250ml Skim Milk.

Not sure on the calorie breakdown of this but should be around 2000 - 2200 by estimate.

Hope this helps bud!

#58 Bluey

  • Joined:09-April 05
  • Location:Australia ACT
  • Car:VW Polo GTi

Posted 05 January 2010 - 10:03 AM

Thats a good days eating champ :thumbsup: Ill bet you didnt feel hungry either.

#59 Stupified

  • Joined:04-October 05
  • Location:Australia SA
  • Car:VX SS

Posted 05 January 2010 - 11:30 AM

View PostBluey, on 05 January 2010 - 10:03 AM, said:

Thats a good days eating champ :thumbsup: Ill bet you didnt feel hungry either.

Nah mate thats the best thing, you go to maccas and eat a Big Mac meal Large and you are hungry 20mins later, you eat the above and you are only starting to want more about 20 mins before your next scheduled meal, its great!

#60 Stupified

  • Joined:04-October 05
  • Location:Australia SA
  • Car:VX SS

Posted 06 January 2010 - 06:59 PM

Wednesday 06/01/2010 - Legs/Arms

Squats
10 x 85kg
10 x 85kg
10 x 85kg
10 x 85kg
10 x 85kg

Skull Crushes - Got chatting with one of my Girls friends and didnt have it in me to keep going for a third set (squats probably had something to do with this haha)
12 x 36.4kg
12 x 36.4kg

Preacher Curls - Forearms started hurting mid final set, is really annoying.
15 x 27kg
12 x 27kg
10 x 27kg

Legs hurt now, nuff said.





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