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4B4KIN's Training log - Hardtuned.net - Page 2

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4B4KIN's Training log 

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#31 4B4KIN

  • Joined:14-November 09
  • Location:Australia ACT

Posted 10 June 2010 - 08:00 PM

why you say that champ there a reason behiend it ? i just feel its better i can push a bit more and aim on specific muscles each night.

anyway, tonight i thought since i posted up here n u guys prob lurking n thinking pussy has been bitching out on the most important bits id go back and do them!

10/6/2010


wrist exercises, trying to get forearms a bit stronger cause they always end up a bit painful 2 times a week or so

deadlifts
5x 50kg
5x 50kg
5x 60kg
5x 60kg

squats (started out small cause last time i tried to force 92kg on myself i dropped )
5x 40kg
5x 60kg
5x 70kg
5x 80kg

did a little bit of abdominal exercises after, wasnt feeling it once again dno wtf is wrong with me

#32 Legal Attorney

  • Joined:29-October 06
  • Location:Australia SA

Posted 10 June 2010 - 09:38 PM

when i used to split stuff into chest bi tris etc you lose focus on what is really important.. getting stronger.. thats just my opinion anyway.. upper body and lower body.. go hard and heavy.. thats all you need to know.

#33 4B4KIN

  • Joined:14-November 09
  • Location:Australia ACT

Posted 16 June 2010 - 08:22 PM

ooo yeah page 2! ex gf been messaging me gave me a rage session so im no longer plateauing least dirty bitch was good for something!

also my Optimum Nutrition whey 100% gold standard arrived, dont quite understand measurements says 1 scoop to 8oz of milk ? so im guessing that means you multiply it say 2 scoops to 16ounces ? if someone can clear that it would be much appreciated

16/06/10


squats
10x 50kg
5x 70kg
5x 80kg
5x 85kg

decline bench (finally cracked 60 with no spotting so just thrashed that to get the hang of it)
10x 40kg
8x 50kg
8x 55kg
8x 60kg
8x 60kg
8x 60kg
8x 60kg
8x 62.5kg

flies (first time so just getting hang of form)
10x 25
8x 25

peck deck
10x 110
8x 140
7x 160

Edited by 4B4KIN, 16 June 2010 - 08:24 PM.


#34 Legal Attorney

  • Joined:29-October 06
  • Location:Australia SA

Posted 16 June 2010 - 10:07 PM

get rid of the flyes and pec deck imo... bench heavy to get chest.. close grip bench, chin ups, standing military press. cut down your volume on decline bench... go 5 x 5.. and just do normal bench not decline... incline it if you have to

#35 MidnightMods

  • Joined:19-December 03
  • Location:Australia VIC

Posted 16 June 2010 - 10:08 PM

Cant do a sitting Mill press :P


Pay $20 and get M&M PPP training program, you will never look back.

#36 Stupified

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

Posted 17 June 2010 - 07:56 AM

View Post4B4KIN, on 16 June 2010 - 08:22 PM, said:

also my Optimum Nutrition whey 100% gold standard arrived, dont quite understand measurements says 1 scoop to 8oz of milk ? so im guessing that means you multiply it say 2 scoops to 16ounces ? if someone can clear that it would be much appreciated

You can drink it with as much milk as you want but it depends what you are trying to achieve. If you want to gain weight then put 2 scoops into 500ml of milk. If you are not trying to gain weight, put 2 scoops into 500ml of water (this is what i do).

If you are only using 1 scoop then try 300ml of milk/water.

#37 4B4KIN

  • Joined:14-November 09
  • Location:Australia ACT

Posted 17 June 2010 - 08:26 AM

View PostLegal Attorney, on 16 June 2010 - 10:07 PM, said:

get rid of the flyes and pec deck imo... bench heavy to get chest.. close grip bench, chin ups, standing military press. cut down your volume on decline bench... go 5 x 5.. and just do normal bench not decline... incline it if you have to

yeah unfortunately im pretty weak so 62kg is as heavy as it gets so far, was just trying decline all night cause everything else was taken most of the time i was there,
i used to do military press but i seem to really struggle it out but il give it a shot on tuesday anyway


View PostMidnightMods, on 16 June 2010 - 10:08 PM, said:

Cant do a sitting Mill press :P


Pay $20 and get M&M PPP training program, you will never look back.


is the program based on something general for all people or is it made specifically for each person ?

View PostStupified, on 17 June 2010 - 07:56 AM, said:

View Post4B4KIN, on 16 June 2010 - 08:22 PM, said:

also my Optimum Nutrition whey 100% gold standard arrived, dont quite understand measurements says 1 scoop to 8oz of milk ? so im guessing that means you multiply it say 2 scoops to 16ounces ? if someone can clear that it would be much appreciated

You can drink it with as much milk as you want but it depends what you are trying to achieve. If you want to gain weight then put 2 scoops into 500ml of milk. If you are not trying to gain weight, put 2 scoops into 500ml of water (this is what i do).

If you are only using 1 scoop then try 300ml of milk/water.

thanks man il give it a whirl tonight, was just confused cause they speak and measure differently to the oN serious mass i had last time


really appreciate the advice guys, hopefully i get some time in to go back tonight.

edit: just looked at M&M's thread for the training programs hes making, the results being posted are making me really keen to give it a shot! was about to buy it until i saw that its coming out on iphone and i plan on getting iphone 4 next month coming so il try wait it out, will prob need to jerk round with a new diet to help me cope with the routine

Edited by 4B4KIN, 17 June 2010 - 10:05 AM.


#38 Legal Attorney

  • Joined:29-October 06
  • Location:Australia SA

Posted 17 June 2010 - 04:12 PM

check this out bud... this is from m...

beginners program..

done all the research for you.

all you need to do is try and up the weight each week, if u cant try and do the same and up it the following week. thats all there is to it. EAT big and UP weight.

You are a beginner if you cant bench 100kg, squat 140kg and deadlift 180kg. I dont care what your bodyweight is, get bigger, its why your lifting. Bodyweight is not an excuse.

I posted this up on another forum a year ago. The pissweak pencil neck poindexters all pointed out that it was biased against skinny guys. Crap. If your skinny, eat something. At the time Max weighed 60kg and wasnt remotely close to any of those lifts.

One year later he only has the bench to go, he is only a handful of kg's away. That sounds about right. If you train correctly, you should be able to achieve these goals in a year, regardless of bodyweight. Not many on here lighter than Max was, so no complaints.

The record for achieving all these lifts at PTC from complete beginner was Vocy, he did it in under 3 months from never touching a weight, he weighed 100kg. Benny did it in roughly the same, around 10 weeks.

Now, if your a beginner, here is what you need to do, for between 3-12 months.

Squat 3 x 10
Bench press 3 x 8
Bent row 3 x 8
Military press 3 x 8
SLDL 3 x 8
BB curl 3 x 8

Do this 3 times a week. Progressively add weight.

If youve been training for longer than 12 months and cant make ALL those lifts, you've been kidding yourselves, wasting your time on rubbish.

If somebody gave you a pile of ****, and said it was free, would you keep it, simply cause its free? Of course not, you have no use for it.

Just because something is free doesnt mean its useful.

#39 4B4KIN

  • Joined:14-November 09
  • Location:Australia ACT

Posted 17 June 2010 - 07:22 PM

hey champ, i got bored @ work so i bought m&m's PPP program :P so il prob start that as of next week,
not sure if its the right way to go about it but i think il need to start making time to walk since im getting a bit of a gut and i feel the weight im putting on isnt in the right places.
anyway

17/06/10


lat pulldown

10x 110
8x 160
7x 170
8x 160

shoulder press

10x 35
10x 40
10x 40
8x 45

trap shrugs

10x 65
10x 65

short abdominal workout to cooldown with

#40 4B4KIN

  • Joined:14-November 09
  • Location:Australia ACT

Posted 19 June 2010 - 11:32 AM

if anyone is reading this and know alot about pains in the wrist could anyone give me some guidance,
lately been doing alot more to do with preacher curls and bb curls, each time i put the bar down my wrists are in massive pain, keeps getting worse and worse?
there some sort of wraps or something i can get to prevent this a bit
getting closer to the PPP saga for me ! hope im feeling good on monday

19/06/10


SLDL

10x 40kg
5x 60kg
5x 70kg
5x 70kg
5x 85kg! pb (not that ive tried pushing myself hard on sldl before, 4th rep was a bit sloppy)

preacher curls

10x 20kg
10x 30kg
8x 32kg
8x 32kg

tricep press

10x 20kg
10x 25kg
10x 27.5kg
9x 30kg

bb curls

8x 20kg 3 times

dips

20
15
10

#41 4B4KIN

  • Joined:14-November 09
  • Location:Australia ACT

Posted 29 June 2010 - 11:32 AM

was sick all last week so no updates just me losing 4kg and feeling like crap :( couldnt eat just crapped alot.. first night back yesterday gave it an average shot

28/06/2010


squats
72.5 x5
70 x5
67.5 x5
65 x5
65 x5

preacher curls
30kg x10
30 x10
30 x8
30 x9

skull crushers
20kg x10
20kg x10
22kg x10

bb curls
3 sets max reps

dips
same thing 3 sets max reps.

#42 pshht

  • Joined:27-April 08
  • Location:Australia ACT
  • Car:Datsun 1600 SR20DET

Posted 30 June 2010 - 02:13 PM

Hey mate, im not sure on your goals, but im assuming you want to get bigger and stronger. If that is the case, then the best advice I can give you is to read a bit further up the page. Legal Attorney pointed out exactly the right thing for you to be doing:

Now, if your a beginner, here is what you need to do, for between 3-12 months.

Squat 3 x 10
Bench press 3 x 8
Bent row 3 x 8
Military press 3 x 8
SLDL 3 x 8
BB curl 3 x 8

Do this 3 times a week. Progressively add weight.


Its that simple. Do that, eat 5 times a day, and be consistent for 12 months. Dont worry about doing reverse isolation toe curls with a seated kickback dick pull...just squat, bench, row, press. Ask anyone on here, they will tell you doing heavy compound movements are the best way to go. Hope this helps!

#43 4B4KIN

  • Joined:14-November 09
  • Location:Australia ACT

Posted 30 June 2010 - 02:33 PM

hey mate, my intension is to try get bigger and stronger, unsure of how long it will take me at my pace but im trying.
i just started PPP program this week so i will be definately be using that to base round squats benching and deadlifts to try benefit for myself and get stronger
the rest of the stuff i do in the gym im doing it for me, trying to get a little form and cut down fat here and there, i still got a crap load to learn and screw around with before i know what im doing so i figure i may aswell learn all this while im still semi-young

#44 MidnightMods

  • Joined:19-December 03
  • Location:Australia VIC

Posted 30 June 2010 - 02:39 PM

23 weeks time sticking to ppp you will be dam big and strong as long as you eat enough!!!

#45 4B4KIN

  • Joined:14-November 09
  • Location:Australia ACT

Posted 30 June 2010 - 07:00 PM

like an ox?! haha i hope i get stronger would feel like shit if i didnt get anywhere im eating more than i ever have before so hoping its enough

forgot to say, since ive started PPP as of this week, my goals will be 100kg squats, 90kg bench and 105kg deadlifts
its not alot but it will be quite a step for me and since im only doing this for myself i dont really care in comparison to others


30/06/10


flat bench
65kg x5
62.5kg x5
60kg x5
57.5kg x5
57.5kg x5

decline db press
45 x8
45 x8
45 x8
45 x8

flies
30 x8
30 x8
30 x6

peck decks
90 x8
100 x8
110 x8
110 x6

#46 pshht

  • Joined:27-April 08
  • Location:Australia ACT
  • Car:Datsun 1600 SR20DET

Posted 01 July 2010 - 08:49 AM

replace the pec deck and flys with military press and dips, even do skulls if you want. they will benefit you alot more..

#47 MidnightMods

  • Joined:19-December 03
  • Location:Australia VIC

Posted 01 July 2010 - 09:10 AM

^^ yep ditch that stuff buddy. Your goals are good mate. If it's too easy for a few weeks go to the next weight group e.g 100 bench go to 105 and keep eating lifting sleeping eating. And don't drink I didn't drink for 3 weeks and my lifts jumped up a fair bit and I felt great

#48 Pat_AE86

  • Joined:20-July 05
  • Location:Australia QLD
  • Car:Triumph Daytona 675

Posted 01 July 2010 - 01:33 PM

View Post4B4KIN, on 19 June 2010 - 11:32 AM, said:

if anyone is reading this and know alot about pains in the wrist could anyone give me some guidance,
lately been doing alot more to do with preacher curls and bb curls, each time i put the bar down my wrists are in massive pain, keeps getting worse and worse?
there some sort of wraps or something i can get to prevent this a bit
getting closer to the PPP saga for me ! hope im feeling good on monday




Try close grip chinups instead of curls and see if it still hurts. Get some captains of crush grippers and make your wrists stronger.



#49 4B4KIN

  • Joined:14-November 09
  • Location:Australia ACT

Posted 04 July 2010 - 01:18 PM

View PostPat_AE86, on 01 July 2010 - 01:33 PM, said:

View Post4B4KIN, on 19 June 2010 - 11:32 AM, said:

if anyone is reading this and know alot about pains in the wrist could anyone give me some guidance,
lately been doing alot more to do with preacher curls and bb curls, each time i put the bar down my wrists are in massive pain, keeps getting worse and worse?
there some sort of wraps or something i can get to prevent this a bit
getting closer to the PPP saga for me ! hope im feeling good on monday




Try close grip chinups instead of curls and see if it still hurts. Get some captains of crush grippers and make your wrists stronger.



@pat - its hard to explain, if i do chinups it doesnt hurt, when i do bb curls or preachers its when im putting the bar down and as soon as i let go of the bar my wrists feel this sharp pain really is uncomfortable, will definately try get some crush grippers if i can find a local place that sells them.

04/07/10


first week for dl on PPP program, hadnt actually tried that much weight on deads but man my legs were bit weiry felt like doing the wobblies, at one stage i heard a crack from knee area but no pain atall? just kept going

lat pulldown
100 x10
170 x10
160 x10
150 x10
130 x8

shoulder press
30 x10
seemed that the 50's had dissappeared
45 x8
45 x8
45 x8

db shrugs
55 x10
60 x10
60 x10

deadlifts
75kg x5
72.5kg x5
70kg x5
67.5kg x5
67.5kg x5




#50 4B4KIN

  • Joined:14-November 09
  • Location:Australia ACT

Posted 05 July 2010 - 07:13 PM

05/07


squats (100kg program in PPP, week 2)
75kg x5
72.5kg x5
70kg x5
67.5kg x5
67.5kg x5

preacher curls
10kg x10
20kg x10
30kg x10
30kg x10
35kg x7
went downhill from there for curls

skull crushers
20kg x10
25kg x10
25kg x8

did some bb curls and then moved onto dips didnt really take notice to how much reps/sets just pushed as hard as i could.

Edited by 4B4KIN, 05 July 2010 - 07:13 PM.


#51 4B4KIN

  • Joined:14-November 09
  • Location:Australia ACT

Posted 07 July 2010 - 08:09 PM

07/07/10


bench press (ppp week 2 90kg)
(for some reason this week i struggled to get it off the stands? dont know if it was cause it was another bench or what)
67.5kg x5
65kg x5
62.5kg x5
60kg x5
60kg x5

decline db press
40 x10
40 x10
45 x10
45 x10

started playing round with doing different exercises with cable machine, still using peck decks to try get a little more definition

#52 4B4KIN

  • Joined:14-November 09
  • Location:Australia ACT

Posted 12 July 2010 - 08:24 PM

09/07/10


deadlifts
80kg x5
75kg x5
72.5kg x5
70kg x5
70kg x5

did some lat pulldowns and started shoulder press but the gym closed on me :( so il do it over on tuesday

12/07/10


squats
70kg x5
77.5kg x5
72.5kg x5
70kg x5
70kg x5

preacher curls
20kg x10
30kg x10
32kg x8
32kg x8
25kg x10

skull crushers
20kg x10
25kg x10
25kg x10
20kg x10

dips
15
12
10
10

didn't really feel motivated today guess i hate looking the same each time i look in the mirror its a tad disappointing even though i should be aiming on getting stronger it still gets to me

#53 4B4KIN

  • Joined:14-November 09
  • Location:Australia ACT

Posted 13 July 2010 - 08:17 PM

just wasnt feeling it tonight for some reason, cbf mood, havnt been eating right etc

13/07/10


lat pulldown
90 x10
180 x8
170 x8
150 x8
130 x8

shoulder press
30 x10
45 x8
45 x8
45 x8

did some crunches and a little more arm work but was in a really cbf mood really pissed me off.. need motivation
going to start working on pullups and chinups

#54 MidnightMods

  • Joined:19-December 03
  • Location:Australia VIC

Posted 13 July 2010 - 08:24 PM

I think your Dead lift goal is a little low...

#55 4B4KIN

  • Joined:14-November 09
  • Location:Australia ACT

Posted 14 July 2010 - 08:44 PM

may be but i have chicken legs and i think im starting to get knock knee's as it is, if i aim higher im afraid il plateau and lose confidence

14/07/10
bench press (PPP week 3)
62.5kg x1
70kg x5 ( felt easy no idea why! )
65kg x5
62.5kg x5
62.5kg x5

incline db press
30 x10
45 x8
45 x8
45 x8

flies
30 x8
30 x8
30 x8

tried to catch up on more trap work today as i got pissed off and left early sunday

#56 4B4KIN

  • Joined:14-November 09
  • Location:Australia ACT

Posted 16 July 2010 - 07:05 PM

16/07/10


shoulder press

30 x10
45 x8
45 x8
55 x8! pb

deadlifts (ppp week 3)
noticed in the mirror my knees try to angle out during lift? guessing it shows bad form..

72.5kg x1
80kg x5
75kg x5
72.5kg x5
72.5kg x5

lat pulldown

90 x10
180 x8
170 x8
150 x8

tried some pullups after that, very bad decision was way too worn down.

#57 4B4KIN

  • Joined:14-November 09
  • Location:Australia ACT

Posted 20 July 2010 - 09:06 PM

20/07/10


took yesterday off due to being in a car accident, not injured but got a slightly sore back and its kinda playing with my head mentally putting me in depression etc and as stupid as it may sound i feel that i cant do some thing in the gym if i havnt got it mentally and physically

squats ppp week 4
70kg x2
80kg x5
72.5kg x5
70kg x5
70kg x5

preacher curls
20kg x10
30kg x8
30kg x8

skull crushers
20kg x10
25kg x8
25kg x8

wrists were hurting and really unmotivated due to crap start to a week so i just left.

#58 4B4KIN

  • Joined:14-November 09
  • Location:Australia ACT

Posted 21 July 2010 - 10:05 PM

21/07/10


bench (week 4 ppp)
62.5kg x2
72.5kg x5
67.5kg x5
62.5kg x5
62.5kg x5

db press
35 x8
55 x8
55 x8

decline db press
30 x8
45 x8
45 x8

bb curls
20kg x8
25kg x8
25kg x8

did some tri/bi work with cable machine

#59 MidnightMods

  • Joined:19-December 03
  • Location:Australia VIC

Posted 21 July 2010 - 10:06 PM

Keep up the good work mate, but ditch the cable and use some free weights.

#60 4B4KIN

  • Joined:14-November 09
  • Location:Australia ACT

Posted 25 July 2010 - 03:45 PM

25/07/10
had a big night on thursday night... bad idea paralized me for a few days didnt want to move and couldnt eat properly


deadlifts (ppp week 4)
72.5kg x2
85kg x5
80kg x5
72.5kg x5
72.5kg x5

lat pulldown
90 x10
180 x8
170 x8
150 x6
130 x6

shoulder press
35 x10
45 x8
50 x8
45 x8

did some dips cause i missed out the other day.





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