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abc123 Training Log - Hardtuned.net

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abc123 Training Log 

5 replies to this topic

#1 abc123

  • Joined:18-July 06
  • Car:s14

Posted 31 March 2010 - 02:33 PM

Howdy
Started lifting at the end of january this year so aproximatly 3 months
First 2 months were soft averaging about 2 sessions a week.
Im 187cm tall and weigh 95kg atm, when I started training I was 97-98kg, originally when I started It was to just lose fat and drop to 90kg but I want to try stay at 95kg and get strong/lean as possible

After absorbing as much information as possible from this forum and a couple of mates, I changed my diet dramatically 2 weeks ago. I have always eaten relativly healthy just not clean so it been easy to make the switch. Tottally cut bread out of my diet which I feel has made the biggest diference.

I alternate between the following
Tuna
Steamed chicken breast
Steamed vegies
rice
canned salmon and also raw
Makeral grilled
Protein shakes with water, average 90gram worth of scoops a day
I have started on cottage cheese as well, had 200gram before I went to sleep the other night(felt great the next morning maybe its all in my head haha)

Have also been taking creatine on and off

The first 10 weeks I saw tiny increases in weight but since changing my diet lifts have gone up substantially in the last 2 weeks

Lifts are nothing special yet but the gains have been good
All these 1 rep lifts are after doing PB sets today

Bench: 77.5kg
Deadlift: 135kg
Curl: 45kg + bar so about 53kg give or take
Military press: Forgot to do 1 rep max but did 2 x 7 at 50kg
Bent over rows: was around 60kg x 3 sets of 8

This is a good way to keep track of gains

I keep setting goals for myself with time limits and so far I have reached those goals with alot of time to spare

Next aims are to bench 100kg and deadlift 160kg inside of 2 months

#2 Stupified

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

Posted 31 March 2010 - 02:39 PM

53kg curls holy crap, thats almost as much as you row!

#3 NJA82

  • Joined:13-December 04
  • Location:Australia NT
  • Car:S14 Built Not Bought

Posted 31 March 2010 - 02:40 PM

Gonna be a strong bastard this lad, focused and has determination like ive never seen! Much respect excellent guy to train with!

Just gotta get you squatting heavy now :)

#4 abc123

  • Joined:18-July 06
  • Car:s14

Posted 31 March 2010 - 02:47 PM

Yeah im freakishly good at curls, have only started training them in the last month as well,
My weakness is bench and squats

I havnt tried max on squats yet will on saturday, but I started doing squats no weight at all... lol moved up a bit every week now im doing sets with 50kg im hoping to improve on that this week

I train with NJA82 who is on this forum just to show im not bsing

But as markos said diet is everything!

#5 abc123

  • Joined:18-July 06
  • Car:s14

Posted 04 July 2010 - 08:49 PM

30/06

Dumbbell benchpress
24kg x 10
36 x 10
40 x 8
64 x 7 + 2 assist
64 x 6 + 2 assist
64 x 6 + 2 assist

Incline dumbbell bench
56 x 8
56 x 7
56 x 6

Decline bench
50kg x 10
70kg x 8
70kg x 7
50kg x 16

cabled sit ups on a ball 3 x failure

flys on a machine
3 sets x 8

chest press negatives on a machine 85kg
3 sets


3/07
Squats
20kg x 10
40kg x 10
60kg x 10
70kg x 20
70kg x 12
70kg x 10

Leg press
193kg x 10
193kg x 11

calves

3 sets of 85kg to failure

Hami curls
3 sets x 15

reverse hami curls
3 sets x 15

#6 abc123

  • Joined:18-July 06
  • Car:s14

Posted 06 February 2011 - 01:36 PM

One year of lifting Stats
1rm
Squat: 140kg
Deadlift:160kg (dont train deads so happy with that)
Bench: 100kg
Curl:60kg

8 x 60kg Mp
9 x 28kg dumbell seated shoulder press
5 x 40kg dumbell bench
10x 110kg squats
6 x 50kg curls
5 x widegrip chins bw





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