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JDM EVO's training log - Hardtuned.net

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JDM EVO's training log 

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#1 JDM EVO

  • Joined:21-November 07
  • Location:Australia SA
  • Car:Evolution VI GSR

Posted 19 October 2010 - 10:59 AM

Mon 18/10/10

Current weight: 94kg

Only 1 minute between reps

DB Press

12 x 20kg
8 x 70lb
8 x 70lb
8 x 70lb
6 x 70lb
12 x 20kg

Close-grip bench press

10 x 60kg
5 x 80kg
5 x 85kg
4 x 87.5kg
3 x 90kg
5 x 80kg
10 x 60kg

Dips (bodyweight)

x 12
x 9
x 8

Tricep press down

22 x 15 plates
14 x 16 plates
14 x 15 plates

Bench dips (weighted 10kg)

x 14
x 12
x 12

BB Curls

10 x 60lb
8 x 70lb
8 x 70lb
8 x 70lb
12 x 40lb

#2 Stupified

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

Posted 19 October 2010 - 01:41 PM

Are you following any type of program or just doing a bit of whatever?

What are your goals?

#3 JDM EVO

  • Joined:21-November 07
  • Location:Australia SA
  • Car:Evolution VI GSR

Posted 19 October 2010 - 01:56 PM

I have only been back lifting for the past 3-4 months.

Like many, I am looking at gaining more strength/size/definition and doing my best to eat clean.

Monday is usually chest, triceps and biceps

Wednesday is lats and generally traps

Friday is legs and shoulders.

I am in my last week of M&M's 140 PPP for squats and will be shooting for the 170 thereafter.

I have issues with my left shoulder so I am pretty much limited to dumb bells and close grip for chest exercises.

#4 JDM EVO

  • Joined:21-November 07
  • Location:Australia SA
  • Car:Evolution VI GSR

Posted 20 October 2010 - 03:31 PM

Wed 20/10/10

Wide Grip Chins (bodyweight)

x 16
x 11
x 9
x 8

Lying T-Bar Row

40kg x 10
60kg x 8
55kg x 8
57.5kg x 8
40kg x 15

Cable Rows

17 plates x 8
18 plates x 8
18 plates x 8
18 plates x 10

Bent Over Rows

60kg x 8
70kg x 8
70kg x 8
70kg x 8
60kg x 10

DB Shrugs

60lb x 15
75lb x 15
75lb x 15
75lb x 15

#5 JDM EVO

  • Joined:21-November 07
  • Location:Australia SA
  • Car:Evolution VI GSR

Posted 22 October 2010 - 03:56 PM

Friday 22/10/10

Current weight: 94.6kgs

Squats

10 x 60kg
5 x 100kg
1 x 105kg
1 x 125kg
1 x 135kg
1 x 140kg (New PB)
5 x 120kg
5 x 120kg
4 x 120kg
10 x 100kg
9 x 60kg

Seated Shoulder press

10 x 10 plates
8 x 18 plates
8 x 19 plates
8 x 19 plates
7 x 19 plates
12 x 10 plates

DB Lateral raises

10 x 12.5kg
10 x 30lb
10 x 30lb
10 x 30ib
10 x 30lb

DB Front Raises

10 x 20lb
10 x 20lb
10 x 20lb
10 x 20lb


Just finished 140 PPP for squats this week plus additional sets. It has taken me around 5 months to get through it due to illness.

I look forward to having a crack at 170 next week! :)

#6 JDM EVO

  • Joined:21-November 07
  • Location:Australia SA
  • Car:Evolution VI GSR

Posted 26 October 2010 - 06:35 PM

On Sunday morning, I had planned to start working on my deadlift technique (never deadlifted before) but was struck down with a cold/chest infection over the weekend, so it'll have to wait a week.

Tues 26/10/10

Still not feeling 100% today but I pushed through.


DB Press

15 x 20kg
8 x 80lb
7 x 80lb
5 x 75lb
4 x 75lb
10 x 20kg

Close-grip bench press

10 x 60kg
5 x 80kg
5 x 90kg
4 x 95kg
5 x 80kg

Dips (bodyweight)

x 14
x 8
x 7

Bench dips (weighted 10kg)

x 20
x 15
x 14
x 12

BB Curls

15 x 40lb
10 x 70lb
10 x 70lb
10 x 70lb
10 x 70lb

#7 JDM EVO

  • Joined:21-November 07
  • Location:Australia SA
  • Car:Evolution VI GSR

Posted 27 October 2010 - 03:05 PM

Wed 27/10/10

I was still feeling second rate today, probably should not have bothered.

Surprisingly made a little progress but nearly died at the end of the session.

Wide Grip Chins (bodyweight)

x 18
x 12
x 8
x 7

Bent Over Rows

60kg x 8
70kg x 8
72.5kg x 8
72.5kg x 8
70kg x 8
60kg x 14

Close Grip Cable Rows

18 plates x 8
18 plates x 8
19 plates x 8
19 plates x 9

One Arm DB Rows

80lb x 8
80lb x 8
80lb x 8

#8 JDM EVO

  • Joined:21-November 07
  • Location:Australia SA
  • Car:Evolution VI GSR

Posted 29 October 2010 - 04:02 PM

Friday 29/10/10

Had a rare bout of asthma today so I really had trouble with my breathing.

Started the first week of PPP 170 for squats however.

Leg Extensions

A few sets as a warm up as I had to wait 10-15 mins until the squat rack was free.

Squats

5 x 100kg
5 x 125kg
5 x 120kg
5 x 115kg
5 x 110kg
5 x 110kg
5 x 100kg

Seated DB Press

8 x 45lb
8 x 45lb
8 x 45lb
8 x 45lb
8 x 45lb

Front Plate Raises

15 x 15kg
15 x 15kg
15 x 15kg
14 x 15kg

Very soft cock effort with the shoulder exercises due to breathing issues so had to call it a day.

#9 JDM EVO

  • Joined:21-November 07
  • Location:Australia SA
  • Car:Evolution VI GSR

Posted 31 October 2010 - 09:40 AM

Sunday 31/10/10

Third weekend in a row I have had this bloody chest infection/cold and it's really starting to get to me. I decided to hit the gym today anyway to at least work on my form. Most of my strength is still there but I have a total lack of stamina.

On a positive note... one of the PT's that hasn't seen me in 3 months couldn't believe the gains I have made in size and has labeled me "the tank" lol. I guess it's all relative but at least it would appear that I am doing something right!

Deadlifts (my debut)

60kg x 5
60kg x 5
80kg x 5
80kg x 5
80kg x 5

My back is a little sore. I am not sure whether it's due to bad form or perhaps due to not targeting the lower back muscles with my other exercises. I have a few issues rocking back on my heels and lost my balance once or twice. Hopefully it'll come together with more practice.

Bent Over Rows

60kg x 10
70kg x 8
75kg x 8
75kg x 8
75kg x 14 (found a mass of adrenalin from a good song on my ipod)

All energy went down the drain after these ^^ two exercises.

Reverse Incline DB Flys

20lb x 10
12.5kg x 8
12.5kg x 8
20lb x 8

Wide Grip Chins (bodyweight)

x 13
x 9
x 8
x 6

Glad I had the will-power to go in the end although with the way I am feeling, i'll probably regret it.

I'll be looking at doing some serious cardio over the next few months, as in tabata thrusters. I have dumb bells at home (rather pass out at home than the gym) but not kettle bells. I'll probably be asking a few questions over the next week or so to get some opinions/advice.

#10 JDM EVO

  • Joined:21-November 07
  • Location:Australia SA
  • Car:Evolution VI GSR

Posted 04 November 2010 - 04:26 PM

Thurs 04/11/10

Feeling a little weak today. Going out on the piss after Melbourne cup and missing out on a couple of meals probably have a lot to do with it.

DB Press

20kg x 15
80lb x 8
80lb x 8
80lb x 2 (failed hard)
70lb x 6
70lb x 5
20kg x 12

Close-grip bench press

60kg x 8
80kg x 4
90kg x 3
95kg x 2
90kg x 4
80kg x 6

Dips (bodyweight)

x 14
x 8
x 6

Tricep pressdown

x 20 (15 plates)
x 14 ditto
x 12 ditto

BB Curls

70lb x 8
80lb x 8
80lb x 8
80lb x 6
40lb x 12

#11 JDM EVO

  • Joined:21-November 07
  • Location:Australia SA
  • Car:Evolution VI GSR

Posted 06 November 2010 - 09:53 AM

Saturday 05/11/10

Current weight: 95.4kg

Feeling shit again. I'll have to make a trip to doctors if this continues. 4 weekends in a row with the same chest cough/infection. :(

Squats

10 x 60kg
5 x 100kg
5 x 130kg
5 x 120kg
5 x 120kg
5 x 115kg
5 x 115kg
8 x 100kg

Looked and felt like I had smoked a carton of cancer sticks the night before after my squats session.

Seated Machine Press

10 x 10 plates
8 x 18 plates
8 x 19 plates
8 x 20 plates - machine maxxed out
6 x 20 plates
8 x 10 plates

DB Front Raises

10 x 20lb
10 x 20lb
8 x 12.5kg
8 x 12.5kg

DB Lateral Raises

10 x 12.5kg
10 x 12.5kg
8 x 12.5kg

#12 JDM EVO

  • Joined:21-November 07
  • Location:Australia SA
  • Car:Evolution VI GSR

Posted 08 November 2010 - 03:54 PM

Sunday 07/11/10

Tried tabata DB thrusters for the first time today. That's some hardcore shit! :lol:

I was using 12.5kg dumb bells. It was a little tough going, so I found out!

Basically ended up doing 4 x 8 (2mins) until I was farked... then I had a 5 minute break and repeated the same thing. Might have to lower the weight until I get a handle on things. I also want to do this 2-3 times a week (when I am not weight training). See how we go.

Monday 08/11/10

Seriously felt energized today... must have been the few beers I had last night. :S

Deadlifts

60kg x 5
80kg x 5
80kg x 5
100kg x 3
100kg x 3
120kg x 3
120kg x 3

After Deadlifting my back once again was sore and it was causing some grief when I was doing bent over rows. I went through my technique with a PT at my gym and he was happy with what he saw. In future, I might have to start really focusing on my stretching.

Bent Over Rows

60kg x 8
70kg x 8
80kg x 8
80kg x 8
85kg x 8
85kg x 6

Only a few month ago, I was struggling with 65kg Bent over rows. Really happy with my progress there at 85kgs.

Wide Grip Chins (bodyweight)

x 12
x 8
x 5 1/2

Close-grip cable rows

15 plates x 10
19 plates x 8
19 plates x 8
19 plates x 8
19 plates x 7

DB Shrugs

60lb x 12
80ib x 12
80lb x 12
80ib x 8
80lb x 8 (weight was almost slipping out of my piss-weak hands)

Overall, I was pretty happy with today's session.

#13 MidnightMods

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

Posted 08 November 2010 - 03:59 PM

I dont think its poor forum mate.
How often do you dead?
I find anything for reps over 160kg for me, (same with squats, anything over 160kg) I start to get soreness and tightness in my back. which goes away after a hour or so.
Used to stay for a day or two when i first started, Now only a few hours max.

#14 Pervy

  • Joined:10-July 07
  • Location:Australia SA
  • Car:S14a

Posted 08 November 2010 - 05:07 PM

View PostEVO POWER, on 08 November 2010 - 03:54 PM, said:

Tried tabata DB thrusters for the first time today. That's some hardcore shit! :lol:

I was using 12.5kg dumb bells. It was a little tough going, so I found out!

Basically ended up doing 4 x 8 (2mins) until I was farked... then I had a 5 minute break and repeated the same thing. Might have to lower the weight until I get a handle on things. I also want to do this 2-3 times a week (when I am not weight training). See how we go.
Yeah they're great! I do them every now and then to mix the routine up a bit.

#15 JDM EVO

  • Joined:21-November 07
  • Location:Australia SA
  • Car:Evolution VI GSR

Posted 08 November 2010 - 06:58 PM

View PostMidnightMods, on 08 November 2010 - 03:59 PM, said:

I dont think its poor forum mate.
How often do you dead?
I find anything for reps over 160kg for me, (same with squats, anything over 160kg) I start to get soreness and tightness in my back. which goes away after a hour or so.
Used to stay for a day or two when i first started, Now only a few hours max.

Today was only the second time ever, but just like squats and bench-press (close-grip for me due to shoulder injury), I want it to be a part of my weekly routine.

I was really in some pain just by removing the weights from the barbel and then during Bent over rows straight after. The pain went away after an hour or two but I am just a little wary as I know of the dangers and potential back injuries with heavy weight and/or poor form. If a bit of soreness after deads is part and parcel, I guess i'll just have to grin and bear it!

#16 JDM EVO

  • Joined:21-November 07
  • Location:Australia SA
  • Car:Evolution VI GSR

Posted 10 November 2010 - 04:03 PM

Tuesday 09/11/10

Tried tabata thrusters again but this time used 7.5kg dumb bells instead of 12.5. I got through it quite easily although I was getting 8 x reps in 15 seconds and then having a 15 second break. On Thursday, I might push it to 10 x reps to fill up the time, then have 10 second breaks. If I pull that off, hopefully I can start increasing the weight slowly.

Wednesday 10/11/10

DB Press

12 x 20kg
8 x 80lb
8 x 80lb
4 x 80lb
8 x 60lb
7 x 60ib

Left shoulder was a little sore after heavy dumb bells. Might take a couple of weeks off those.

Close-grip bench press (smith-machine)

10 x 60kg
5 x 100kg
4 x 100kg
8 x 90kg
7 x 90kg

Dips (bodyweight)

x 13
x 8
x 7

Tricep press-down

23 x 15 plates
14 x 16 plates
14 x 15 plates

BB Curls

8 x 60lb
8 x 80lb
8 x 80lb
8 x 80lb
7 x 80lb
12 x 40lb (immediately after previous set)

#17 JDM EVO

  • Joined:21-November 07
  • Location:Australia SA
  • Car:Evolution VI GSR

Posted 12 November 2010 - 03:35 PM

Thursday 11/11/10

Tabata thrusters

4 x 10reps @ 7.5kg, then 4 x 8reps @ 7.5kg (4 mins total)

That nearly killed me.

Friday 12/11/10

Squats

10 x 60kg
5 x 100kg
1 x 120kg
5 x 135kg
5 x 125kg
5 x 120kg
5 x 120kg
12 x 100kg

Nearly missed out on my last 135kg rep as my shorts are too tight! :lol: It's really humid today in Adelaide and my shorts were sticking to my legs FFS.

It's looking like i'm going to smash my 140kg PB for squats very soon!

Seated Machine Press

15 x 10 plates
8 x 20 plates
6 x 20 plates
5 x 19 plates
4 x 18 plates
7 x 10 plates

Plate Raises

25 x 15kg
23 x 15kg
17 x 15kg

DB Lateral Raises

12 x 12.5kg
12 x 12.5kg
10 x 12.5kg
10 x 12.5kg

#18 JDM EVO

  • Joined:21-November 07
  • Location:Australia SA
  • Car:Evolution VI GSR

Posted 16 November 2010 - 04:11 PM

Tuesday 15/11/10

Wide Grip Chins (bodyweight)

x 18
x 10
x 8
x 6

Close-grip cable rows

19 plates x 8
20 plates x 8
20 plates x 8
20 plates x 8
12 plates x 16 (immediately after previous set)

Deadlifts

60kg x 5
100kg x 5
120kg x 3
130kg x 1
140kg x 1 (new PB)
130kg x 2
120kg x 3
120kg x 3

No problems with the back today and i'm pretty happy to nail a 140kg PB seeing as though this is only the third time I have ever deadlifted. I might try a PPP program as of next week and see how it all progresses.

Bent Over Rows

60kg x 8
80kg x 8
85kg x 8
87.5kg x 6
85kg x 6
80kg x 6

DB Shrugs

60lb x 15
80ib x 12
80lb x 10
80lb x 9 (yet again weight was slipping out of my hands)
65lb x 12

#19 JDM EVO

  • Joined:21-November 07
  • Location:Australia SA
  • Car:Evolution VI GSR

Posted 18 November 2010 - 04:02 PM

Wednesday 17/11/10

Tabata Thrusters

4 x 10reps @ 7.5kg, then 4 x 8reps @ 7.5kg (4 mins total)

Thursday 18/11/10

Decided to bench press first this session as i'd always be a little fatigued from doing DB presses first and I really surprised myself today. Never in my life have I ever benched more than 100kg's as a left shoulder injury would always limit me, but I smashed that mark today. Although I acheived 3 x reps with not too much trouble, I wasn't going to push any more than 110kgs today. As it is, I am absolutely wrapped!!

Close-grip bench press

10 x 60kg
5 x 80kg
5 x 90kg
5 x 100kg
3 x 110kg (New PB)
5 x 100kg
4 x 100kg
10 x 80kg


DB Incline Press

8 x 55lb
8 x 55lb
6 x 55lb
5 x 55lb

Shoulder was a little sore during dips so I didn't push as hard as I normally would.

Dips (bodyweight)

x 8
x 8
x 8

Weighted Bench Dips (15kg)

x 12
x 12
x 12
x 17 (pushed really hard on last set)

Tricep press-down

20 x 15 plates
16 x 15 plates
16 x 15 plates

BB Curls

8 x 80lb
8 x 80lb
10 x 80lb
10 x 80lb
18 x 40lb (immediately after previous set)

I could hardly lift my 5kg backpack after this session.

#20 JDM EVO

  • Joined:21-November 07
  • Location:Australia SA
  • Car:Evolution VI GSR

Posted 19 November 2010 - 03:31 PM

Friday 19/11/10

Feeling flat. Didn't really come to play today. Just did a squat session but still notched up a PB.

Squats

10 x 60kg
5 x 100kg
2 x 120kg
3 x 135kg
5 x 130kg
5 x 120kg
2 x 142.5kg (NEW PB)
5 x 120kg
10 x 100kg

Also, I thought i'd be a little different. Rather than order the usual chocolate WPI, I had delivered butterscotch. WORST. SHIT. EVER!!

#21 JDM EVO

  • Joined:21-November 07
  • Location:Australia SA
  • Car:Evolution VI GSR

Posted 26 November 2010 - 04:36 PM

Wednesday 24/11/10

After a big weekend out on the piss and missing a number of meals, it was no surprise to me that I felt weak and second rate today, however I still acheived a new PB for deadlifts (not hard considering this is only my 4th time I have ever deadlifted)...

Deadlifts

5 x 60kg
5 x 100kg
3 x 130kg
1 x 140kg
1 x 150kg (New PB up from 140kg)
0 x 160kg (nearly had it - so close, yet so far)
3 x 130kg
3 x 130kg
2 x 130kg

Bent over rows

10 x 60kg
8 x 80kg
8 x 80kg
8 x 80kg
8 x 80kg
12 x 70kg

I was destroyed after these two exercises but still carried on...

Wide-grip Chins (bodyweight)

x 8
x 6
x 5

Close-grip machine cable rows

8 x 18 plates
8 x 18 plates
8 x 18 plates
8 x 18 plates

Pretty lack-lustre effort all-round IMO...

#22 JDM EVO

  • Joined:21-November 07
  • Location:Australia SA
  • Car:Evolution VI GSR

Posted 26 November 2010 - 04:39 PM

Friday 26/11/10

Very good session tonight, felt very strong and energized.

It was only until last week, after 10 years, that I finally broke the 100kg barrier for bench press (close-grip) due to shoulder injuries. 3 x 110kg infact. I wasn't willing to push it any further however today I benched 120kg (not assisted)! Pretty bloody happy with that!

Close-Grip Bench Press

10 x 60kg
5 x 80kg
5 x 100kg
1 x 120kg (NEW PB!!)
3 x 110kg
3 x 110kg
5 x 100kg
8 x 80kg

All exercises below have 1 minute rest time between sets

Incline DB Press

8 x 55lb
8 x 55lb
6 x 55lb
4 x 55lb

Dips (Bodyweight)

x 13
x 8
x 7
x 5

Tricep press-downs

15 plates x 28
16 plates x 16
16 plates x 14

Weighted bench dips (15kg)

x 12
x 12
x 10
x 11

BB Curls

80lb x 8
80lb x 8
80lb x 8
80lb x 8
40lb x 15 (immediately after previous set)

Heavy curls always seems to hurt my wrists. :(

#23 JDM EVO

  • Joined:21-November 07
  • Location:Australia SA
  • Car:Evolution VI GSR

Posted 28 November 2010 - 08:40 PM

Sunday 28/11/10

Left knee was pretty sore the last couple of days (not sure exactly why), but it didn't feel too bad this morning, so I decided to go ahead with my squat session as planned and all went well. Good session this morning. Always feel good about myself when I hit the gym on a Sunday morning!

Squats

10 x 60kg
5 x 100kg
2 x 125kg
3 x 140kg
5 x 135kg
5 x 125kg
5 x 125kg
10 x 100kg
10 x 100kg

Shoulder Machine Press

8 x 20 plates
8 x 20 plates
7 x 20 plates
5 x 18 plates
6 x 10 plates (immediately after previous set)

Lateral Raises

10 x 30lb
10 x 30lb
8 x 30lb
8 x 30lb

Front Plate Raises (15kg)

x 20
x 16
x 14

Reverse Incline flys

8 x 20lb
8 x 20lb
8 x 20lb
9 x 20lb

^^ need to focus more on these as back part of my shoulder is weak and not any where near as developed as my front delt.

... and to really kill the shoulders...

Standing Bradford/Rocky Shoulder Press

10 x 30lb
10 x 40lb
10 x 40lb

#24 JDM EVO

  • Joined:21-November 07
  • Location:Australia SA
  • Car:Evolution VI GSR

Posted 01 December 2010 - 07:04 AM

Tuesday 30/11/10


Deadlifts

10 x 60kg
5 x 100kg
3 x 130kg
1 x 160kg (NEW PB!!)
0 x 165kg (Mega fail - didn't even get it past my knees)
2 x 135kg (bar slipping from my hands)
2 x 135kg (ditto)
3 x 120kg (ditto)
5 x 100kg
6 x 100kg

Bent Rows

10 x 60kg
8 x 80kg
8 x 80kg
8 x 80kg
8 x 80kg
12 x 70kg

Wide Grip Chins

x 10
x 8
x 5

Close-grip cable machine rows

18 plates x 8
19 plates x 8
19 plates x 8
19 plates x 8

DB Shrugs

65lb x 15
80lb x 8
80ib x 8

#25 JDM EVO

  • Joined:21-November 07
  • Location:Australia SA
  • Car:Evolution VI GSR

Posted 01 December 2010 - 04:02 PM

Wednesday 01/12/10

Not a big session today as I tweaked a muscle in my shoulder yesterday during my cable rows, but even then I still notched up another PB for bench press... 125kg felt easier than the 120 (another PB) that I pressed last week. My bench press is coming along nicely.

Close-Grip Bench Press

10 x 60kg
5 x 100kg
1 x 120kg
1 x 125kg (NEW PB!!)
3 x 110kg
3 x 110kg
5 x 100kg
10 x 80kg

Dips (bodyweight)

x 15
x 8
x 7

Weighted bench dips (20kg)

x 12
x 12
x 12
x 15

Tricep press downs

16 plates x 25
16 plates x 16
16 plates x 16

Started doing some bicep work but couldn't be farked in the end. No big loss lol

#26 MidnightMods

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

Posted 01 December 2010 - 04:03 PM

Whats your Bw and weight?

congrats on the pb's

#27 JDM EVO

  • Joined:21-November 07
  • Location:Australia SA
  • Car:Evolution VI GSR

Posted 01 December 2010 - 06:06 PM

Thanks mate. I am making progress every week with Bench, squats and deads so I can't be any happier than that!

Not sure what you mean by "Bw and weight" (typo?) but yeah, my body weight has been hovering around the 95kg mark for a while now. I have been eating shitloads (I guess that attributes to the rapid progress i'm making), but as clean as possible and adding 2-3 bouts of HIIT a week. I don't want to gain weight, just build more muscle and become lean in the same throw...

Edit: if you meant "height", i'm 175cm or 'vertically challenged' lol

#28 JDM EVO

  • Joined:21-November 07
  • Location:Australia SA
  • Car:Evolution VI GSR

Posted 04 December 2010 - 10:02 AM

Saturday 04-12-10

Week 6 into the 170 PPP Program

Weighed myself after workout at the gym for the first time out of curiosity - 96.10kg

Squats

10 x 60kg
5 x 100kg
1 x 125kg
1 x 135kg
3 x 145kg (NEW PB!! Made it with ease!)
5 x 135kg
5 x 125kg
5 x 120kg
12 x 100kg

Seated machine Shoulder press

10 x 12 plates (warm up)
8 x 20 plates
8 x 20 plates
8 x 20 plates
5 x 20 plates (until fail)
8 x 12 plates (immediately after previous set until fail)

Plate raises (20kg)

x 14
x 12
x 12

DB Lateral Raises

10 x 30lb
10 x 30lb
8 x 30lb
8 x 30lb

Reverse incline DB flys

8 x 20lb
8 x 20lb
8 x 20lb
10 x 20lb

#29 MidnightMods

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

Posted 04 December 2010 - 10:22 AM

meant to say body weight and height. Was on my phone sorry.


Im same shortness as you and same body atm,

I hit 175kg squat at 91kg (prob 20-30+% bf )

Trying to lean down myself, but I just eat and eat atm, and so much work I can't train, let alone do any cardio at all. :(

Keep up the good work, and watch your forum on squats, its easy to hurt yourself at that weight.

#30 JDM EVO

  • Joined:21-November 07
  • Location:Australia SA
  • Car:Evolution VI GSR

Posted 07 December 2010 - 04:25 PM

Cheers mate! Form seems okay although my back still hurts whilst deadlifting, my left knee causes a little grief when squating and my left shoulder doesn't like me bench-pressing. Fortunately, it's not bad enough to halter any progress... so far.

Re: Cardio - I don't think it really is a lack of time as I do tabata 3-4 times a week (starting to really ramp it up over summer)... and that only takes 4 minutes of my time, but it's the recovery that is the killer - I spend the next 10-20 minutes crawling around the house as i'm too f**ked to do anything else then I spend the following hour trying not to throw up! :lol: Nobody said it was easy!

Tuesday 07/12/10


Deadlifts

10 x 60kg
5 x 100kg
3 x 140kg
1 x 150kg
1 x 160kg
1 x 165kg (New PB!!)
0 x 170kg
3 x 140kg
3 x 140kg
2 x 140kg
5 x 120kg

Bent Rows

10 x 60kg
8 x 80kg
8 x 80kg
8 x 80kg
8 x 80kg
12 x 70kg

Wide Grip Chins

x 10
x 6
x 6

Close-grip cable machine rows

19 plates x 8
19 plates x 8
19 plates x 8
18 plates x 8

DB Shrugs

60lb x 10
80lb x 8
80lb x 8
80lb x 8





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