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Truck's Training Log - Hardtuned.net - Page 5

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Truck's Training Log 

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#121 MidnightMods

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

Posted 25 May 2012 - 09:35 PM

You seem to be finishing squats with warm up weights... But its a start :P

#122 -Truck-

  • Joined:19-March 10
  • Location:Australia SA
  • Car:VIP Y31 Cima

Posted 25 May 2012 - 09:46 PM

hahaha, give it time

i'll get there eventually, one day, hopefully lol

#123 Dr. Cranium

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

Posted 25 May 2012 - 10:06 PM

View Post-Truck-, on 25 May 2012 - 09:46 PM, said:

hahaha, give it time

i'll get there eventually, one day, hopefully lol

Gotta get rid of the cagina bro

#124 -Truck-

  • Joined:19-March 10
  • Location:Australia SA
  • Car:VIP Y31 Cima

Posted 25 May 2012 - 10:10 PM

Cagina: The piece of skin and area between your thumb and index finger

might make training abit hard? :lol:

#125 -Truck-

  • Joined:19-March 10
  • Location:Australia SA
  • Car:VIP Y31 Cima

Posted 28 May 2012 - 08:42 PM

still doing the welcome back to lifting program. ill do a mass post of it later of gains etc

thought id add in this though, was doing so squats after the usual workout

went 50x60kg

even though no one reads this really, im amped about it haha

#126 -Truck-

  • Joined:19-March 10
  • Location:Australia SA
  • Car:VIP Y31 Cima

Posted 19 June 2012 - 09:22 PM

smallish update

back to benching 105kg, almost got 110 but couldnt get it all the way

bw is around 93-94kg

feeling stronger than ever, going to compile my comparison measurements soon from an 8 week program i just completed and do a bit of a write up

#127 -Truck-

  • Joined:19-March 10
  • Location:Australia SA
  • Car:VIP Y31 Cima

Posted 28 June 2012 - 06:30 PM

previous program was an experiment of sorts as a group between me and liam. was aimed at building back my upper body strength after 3 months doing fark all, mainly to get my bench back in order while still hitting the other lifts to get back into the swing of things

everything was done on a x2 sets max reps (plus warmups beforehand) with the weights increasing 5kg each 2 sessions.

Chins
Bench
BB Rows
SMP
Dips

was squatting twice a week with a mix of heavy sets, max reps at 60kg. working a x10/x5 system up to 110 then doing max reps of 120 and 130kg. kinda all over the shot.

was also deadlifting once a fortnight with this:

20xbar
10x60kg
10x80kg
8x90kg
8x100kg
5x110kg
5x5x130kg (only have 130kg in plates haha)

diet was the usual with a twist, as i dont like eating brekky

630am: coffee/tea no milk
10am: tin of tuna, apple, 200g of chicken and on my recover days 2 slices of wholemeal bread
1.30pm: 200g chicken + veg, orange
5.30pm:100g chicken and if i was super hungry vita wheat w/some peanut butter
Workout
7.30pm: 200-300g chicken + 1.5 cups of veg

3 litres of water a day

the reason i chucked carbs in is due to my work being pretty physical all day long and for 10 hours a day and with such large gaps between meals i was often getting extremley tired and fatiged easily.

now for the results
starting body weight was 96kg --->now 93kg

i wont post the rows because i think there is some weird shit with my form/the results i saw. anyway

First Comparison after 6 weeks
Chins:6,3 ---> 20,15
Bench:20,10---> 28,25 @ 60kg
SMP: 15,10---> 25,21 @ 40kg
Dips: 5,5---> 20,17

max rep for bench started at 90kg now back to where i was at 105kg(almost 110kg but not close enough)
squats i hit a max rep of 60kg x 50, subsequently was a mess on the ground for a few minutes after haha
deadlifts i just need more plates but the screwy company sent them to america for some reason..



So anyway, the next 6 weeks is going to be hard, working most lifts and doing some kettlebell/ cardio work after so i can finially hit my goal of 90kg :D


MONDAY
5x10 Squats ~ Superset: pullover 5x20
clean+pushpress
dips x 10max
Curls
+++skipping&boxing+++

WEDNESDAY
Walking lunges 5x30steps
BB rows 5x6
SMP 5x7
Chins Ladder x 3
**Deadlifts Day** (once every 2 weeks)
+++kettle bell+++
KLEENEX KOMPLEX
-thrusters 8KG X 10
-cannonballs 12KG X 10
-KB deadlift 32KG X 10
-swings 12KG X 10
3 CIRCUITS – NON STOP

FRIDAY
Squats 1x20 1x10
SLDL 1x20
CG Bench 10x3 + 1 90%1rm
Hangcleans 5x3 ~ Superset Pullovers 5x20
+++skipping&boxing+++

should be interesting

Edited by -Truck-, 28 June 2012 - 06:31 PM.


#128 -Truck-

  • Joined:19-March 10
  • Location:Australia SA
  • Car:VIP Y31 Cima

Posted 02 July 2012 - 09:23 PM

Monday
Squats
20xbar
10x40kg ~superset pullovers 15kg x 10
10x60kg ~superset pullovers 15kg x 20
10x70kg ~superset pullovers 20kg x 20
10x70kg~superset pullovers 20kg x 20
10x70kg~superset pullovers 20kg x 20
10x70kg~superset pullovers 20kg x 20
10x70kg~superset pullovers 20kg x 20

Clean+Pushpress
10xbar
10x40kg
7x50kg
7x50kg
7x50kg

Dips
18
15
11
8
5
7
4
3
4
2

Curls
5x12x25kg

no-one cares about the cardio part so ill skip it haha

#129 Dr. Cranium

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

Posted 02 July 2012 - 09:25 PM

Eat a few boiled eggs in the morning.

You need protein straight up!

#130 -Truck-

  • Joined:19-March 10
  • Location:Australia SA
  • Car:VIP Y31 Cima

Posted 02 July 2012 - 10:05 PM

ill give it a shot

#131 -Truck-

  • Joined:19-March 10
  • Location:Australia SA
  • Car:VIP Y31 Cima

Posted 04 July 2012 - 08:03 PM

Wednesday

Walking lunges 5x30steps 15kg each hand

BB rows
20xbar
10x40kg
10x50kg
5x60kg
6x80kg
6x80kg
6x80kg
6x80kg
6x80kg

SMP
10xbar
10x30kg
7x55kg
7x55kg
7x55kg
7x55kg
7x55kg

Chins
1,2,3,3,2,1x2 5 sec pause inbetween reps whilst remaining hanging shit f**king huuuuuuuuuuuurrrrrrts

Kleenex Komplex (10reps 3 rounds) 4m52sec

#132 -Truck-

  • Joined:19-March 10
  • Location:Australia SA
  • Car:VIP Y31 Cima

Posted 06 July 2012 - 09:17 PM

absolutley f**ked from work but still tried

squats
20xbar
10x40kg
10x60kg

20x85kg
10x100kg

collapsed on floor from tiredness

called it a night, no point flogging a dead horse when i have to work tomorrow as well

#133 -Truck-

  • Joined:19-March 10
  • Location:Australia SA
  • Car:VIP Y31 Cima

Posted 06 July 2012 - 10:03 PM

Angry at myself with that session after posting that. The dead horse was flogged.

Pushups

10wide-10normal-10diamomd-10normal-10wide

X50 normal

3x30 sec bridge

#134 -Truck-

  • Joined:19-March 10
  • Location:Australia SA
  • Car:VIP Y31 Cima

Posted 10 July 2012 - 08:53 PM

not much to report, all a much of a muchness

one note to add, clean and pressed 80kg which is a new PB :D

other than that still just plugging along

#135 -Truck-

  • Joined:19-March 10
  • Location:Australia SA
  • Car:VIP Y31 Cima

Posted 11 July 2012 - 06:29 PM

Walking lunges

3x30 steps each leg with 15kg

BB rows

20xbar
10x40kg
6x60kg
6x70kg
6x80kg
6x80kg
6x80kg
6x90kg

SMP

10xbar
10x40kg
5x50kg
5x50kg
5x50kg
5x50kg
5x60kg

Chins

1-2-3-3-2-1x2 hanging break for 3seconds

Kleenex komplex 4:25

#136 -Truck-

  • Joined:19-March 10
  • Location:Australia SA
  • Car:VIP Y31 Cima

Posted 22 July 2012 - 08:19 PM

Diet has been horrible the last 2 days. This week will be a payback to myself :)

#137 -Truck-

  • Joined:19-March 10
  • Location:Australia SA
  • Car:VIP Y31 Cima

Posted 25 July 2012 - 10:53 PM

feel stagnant with current program

writing something to keep me extremley busy (the main krux of the lifting will probably remain the same), right now my current mindset is fixed on my ultimate goal of losing the last little bit of my gut. no matter what other goals i seem to set its always clouding infront of it. i think i have to conquer this before i can fully focus on other goals. i have found through trial that if i train more frequently throughout the week my diet remains good, though on rest days and even worse, weekends; it slips by the waitside. so this program will be intense but the rewards will be 100% worthwhile. i will post it up once i have made it.

#138 -Truck-

  • Joined:19-March 10
  • Location:Australia SA
  • Car:VIP Y31 Cima

Posted 27 July 2012 - 09:57 PM

MONDAY
5x5 Squats ~ Superset: pullover 5x20
clean+pushpress 3x5
dips 5x10
Curls 5x10

TUESDAY
-1.2km slow jog
-10x50m sprints x5pushups one end x5 crunches other end
-5min skip


WEDNESDAY
Front squats 3x10
BB rows 5x6
SMP 5x7
Chins 3x10
**Deadlifts Day** (once every 2 weeks)

THURSDAY
-1.2km slow jog
-10x50m sprints x5pushups one end x5 crunches other end
-5min skip


FRIDAY
Squats 1x20 1x10
SLDL 1x20
CG Bench 5x5 + 1 90%1rm
Hangcleans 3x5 ~ Superset Pullovers 5x20

SATURDAY
Kleenex Komplex
thrusters 8KG X 10
cannonballs 12KG X 10
KB deadlift 32KG X 10
swings 12KG X 10

3 CIRCUITS – NON STOP

SUNDAY
rest

same diet.

this is not meant to be a sustainable program, planning it to be used for an absolute maximum of 8 weeks. by my calculations that is well enough time for me to drop the weight i want whilst maintaining my muscle mass. yes it is overkill, thats the idea of it. should be a real test of mind and body.

Edited by -Truck-, 27 July 2012 - 09:58 PM.


#139 -Truck-

  • Joined:19-March 10
  • Location:Australia SA
  • Car:VIP Y31 Cima

Posted 30 July 2012 - 07:54 PM

Squats
20xbar
20x40kg
10x60kg
10x80kg

5x100kg superset pullovers 18kgx20
5x100kg superset pullovers 18kgx20
5x100kg superset pullovers 18kgx20
5x100kg superset pullovers 18kgx20
5x100kg superset pullovers 18kgx20

Clean + Push Press
10xbar
5x40kg

​3x60kg
​3x60kg
​3x60kg
​3x60kg
3x60kg

Dips
10
10
10
10
10

Curls
5x10x25kg

Edited by -Truck-, 30 July 2012 - 07:54 PM.


#140 -Truck-

  • Joined:19-March 10
  • Location:Australia SA
  • Car:VIP Y31 Cima

Posted 07 August 2012 - 09:15 PM

bw 94.5kg thismorning

this program can EAD, although it works my legs were completley gassed all last week. even on a reduced carb diet with all the exercise im still feeling energetic to my surprise

Edited by -Truck-, 07 August 2012 - 09:22 PM.


#141 -Truck-

  • Joined:19-March 10
  • Location:Australia SA
  • Car:VIP Y31 Cima

Posted 08 August 2012 - 08:41 PM

Usual shit with the workout Cbf writing it up. Did try snatchs though. So f**king retarded doing them though, used muscles i never felt before. Need to gain a stupid amount of flexibility can only do them with my heels on 5kg plates. Wouldn't mind doing them more often.

#142 Dr. Cranium

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

Posted 08 August 2012 - 08:51 PM

View Post-Truck-, on 08 August 2012 - 08:41 PM, said:

Usual shit with the workout Cbf writing it up. Did try snatchs though. So f**king retarded doing them though, used muscles i never felt before. Need to gain a stupid amount of flexibility can only do them with my heels on 5kg plates. Wouldn't mind doing them more often.

overhead squads and hang power snatches. start with a broomstick

Get strong in the separate lifts before attempting the list as a whole.

and yes, get flexible lol.



#143 -Truck-

  • Joined:19-March 10
  • Location:Australia SA
  • Car:VIP Y31 Cima

Posted 20 August 2012 - 08:12 PM

MONDAY

pullover
5x20x20kg

C&J
10xbar
5x40kg
5x50kg
5x60kg
3x70kg
1x80kg
1x90kg NEW PB!!

dips
5x10

Curls
5x10x30kg

bypassed squats due to rediculously tight and sore groin and glutes from fridays squats (went possibly a touch too overboard haha)

#144 -Truck-

  • Joined:19-March 10
  • Location:Australia SA
  • Car:VIP Y31 Cima

Posted 26 August 2012 - 02:11 PM

FRIDAY

Squats
20xbar
10x40kg
10x60kg
10x80kg
10x90kg
10x100kg
5x110kg
5x120kg
5x130kg

BB Rows

20xbar
10x40kg
10x60kg
10x70kg
10x80kg
5x90kg
5x100kg

SMP

20xbar
10x40kg
10x50kg
10x50kg
5x60kg
5x60kg

Chins
10x3

Tried a new squat stance and i felt unbelievably stronger. Could get alot more drive from the bottom and just felt more natural. Cant wait to finially get more plates and start pushing heavier weights.

#145 -Truck-

  • Joined:19-March 10
  • Location:Australia SA
  • Car:VIP Y31 Cima

Posted 27 August 2012 - 07:16 PM

Squats
20xbar
10x40kg
10x60kg
10x80kg
5x100kg
5x100kg
5x100kg

Clean + Pushpress
10xbar
5x40kg
5x60kg
3x70kg
3x70kg
3x70kg
3x80kg
3x80kg

Dips
10
10
10

Curls
3x10x30kg

2.5km jog

#146 -Truck-

  • Joined:19-March 10
  • Location:Australia SA
  • Car:VIP Y31 Cima

Posted 06 September 2012 - 11:44 AM

Bench

20x40kg
10x60kg
5x80kg
5x100kg
5x100kg
5x100kg
3x100kg (just couldn't get it haha)

MP
5x55kg
5x55kg
5x55kg
5x55kg
5x55kg

Overhead squats
10xbar
5x20kg
5x40kg
5x40kg
5x40kg
5x40kg

Deadlifts
10xbar
5x60kg
5x100kg
5x130kg
5x130kg
5x130kg
5x130kg
5x130kg

Chins
11
6
3

Deadlifts felt incredible, fast fluent and felt like I was lifting just the bar. 120kg of 20kg plates are on order. Time to start hitting some new pb's.

#147 -Truck-

  • Joined:19-March 10
  • Location:Australia SA
  • Car:VIP Y31 Cima

Posted 17 September 2012 - 07:34 PM

and i can bench 110kg again

who said you cant get stronger while losing bf...

weight is now 94kg down from 98kg after 4 weeks 'cutting' i spose you could put it

#148 Rasian

  • Joined:24-September 10
  • Location:Australia SA

Posted 19 September 2012 - 08:44 AM

View Post-Truck-, on 17 September 2012 - 07:34 PM, said:

and i can bench 110kg again

who said you cant get stronger while losing bf...

weight is now 94kg down from 98kg after 4 weeks 'cutting' i spose you could put it

My 50c
Aim for 1-1.5lb of weight for cutting. 1kg a week you'll lose a fair bit if muscle.

#149 Dr. Cranium

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

Posted 19 September 2012 - 09:03 AM

That would have included water in the beginning, so it's most likely a 2.5kg fat loss in 4 weeks. His diet and training is extreme, and as long as he doesn't lose strength i don't think muscle is being too badly effected.





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