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TurbostyleR's training journal - Hardtuned.net

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TurbostyleR's training journal 

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#1 TurbostyleR

  • Joined:12-October 03
  • Location:Australia QLD

Posted 29 January 2008 - 01:56 PM

Bit of background im 24 years old, 181cm tall, and currently weigh at about 79-80kg I used to weigh at around 74kg two or so months ago but reading the great advice on here has helped me put on the weight pretty easily.

Goals are to be ~85kg when I wake up in the morning and to bench and squat 20kg over my bodyweight for 10 reps as well as to military press my own body weight for one by the end of the year...

Anyways this is my second week into training from my two week break so let phase two begin...

Military press:
42.5kg x 10 reps
52.5kg x 5 reps
55kg x 5 reps - last two were push presses
55kg x 5 reps - last one was push press

Shrugs -
30kg DB - 10 reps for two sets
55kg BB - 10 reps

Upright row
40kg x 8 reps - SS with 5kg side lateral raises? (Its where I had the 5kg DB to my sides and raised my arms up so my body forms a T)
40kg x 8 reps - SS with 5kg side lateral raises

Did a bit of shoulder stretching at the end and thats about it...

#2 180GO

    Gold Coast, biggest dlck head city in Queensland!

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Posted 29 January 2008 - 02:09 PM

Welcome mate!!

#3 TurbostyleR

  • Joined:12-October 03
  • Location:Australia QLD

Posted 30 January 2008 - 04:11 PM

Thanks mate, I have been reading your training log and your a good inspiration...

Today I did some squats - these are by far MY WORST exercise! - Therefore I need to get crackin and do them twice a week instead of the once I have been...

Squats - knees to armpits...
40kg x 10reps

Legs parallel with ground:
65kg x 10
55kg x 15
45kg x 20

After that I was pretty wrecked went for a 10min walk to get rid of the lactic acid build up then did some deadlifts

Deadlifts:
65kg x 10
65kg x 5

My legs are my weakness... :(

#4 RUTAKN

  • Joined:08-February 06
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Posted 30 January 2008 - 04:34 PM

squats are tuff but the tuff exercises are always the better ones.. youll get used to it just dont give up mate .. and welcome ..!!

#5 m&m

  • Joined:16-October 04
  • Location:Australia VIC
  • Car:Silver Evo 7

Posted 30 January 2008 - 06:02 PM

Welcome buddy, great to see another journal. Just a question, why the odd program. As a rule, my clients cant go to a split routine till they achieve certain levels, those levels being 2 plate bench, 3 plate squat and 4 plate deadlift.

Until they can do this I treat them as novices....because they are. You appear to be doing a one body part per session routine. You cant generate enough intensity to train this way....not with 55kg shrugs, militaty presses and 65kg squats. This is a very very advanced routine.

One of my current clients is stepping up to a 4 day routine next week, splitting the body in two, upper and lower. I have to do this because the weight he is using for squats and deads is too heavy to lift 3 times a week. He is doing all those lifts I mentioned above.....in 3 weeks of training.

With your current program, I cant see you achieving that level in 3 years. In 2 months you are using less weight than he started with. I'm guessing by 2 months he will be pulling close to 200kg and squatting 160-170kg.

The program he is on has proved effective by everyone I have put on it....that is willing to push himself.

I have a 32yo female client who is deadlifting more than you after 4 weeks.

Your goals are only 3-4 weeks away, not a year. In one year Shortie is squatting 115kg OVER his bodyweight, benching 45kg OVER his bodyweight and deadlifting 140kg OVER his bodyweight, while training on a whole body 3 times a week routine that I started him on.

Good luck, just trying to help.

#6 TurbostyleR

  • Joined:12-October 03
  • Location:Australia QLD

Posted 30 January 2008 - 07:07 PM

Haha thanks Markos for crushing my spirits...Did you say that woman was 32 years old? lol

I hate reading your posts because they are devastatingly true...But I guess thats why I read them...

Your totally right though, the only reason I was doing one body part a day is cause im a lazy git.

Anyways Im sending you a pm about a routine and we'll go from there - stuff lifting like a woman!

#7 180GO

    Gold Coast, biggest dlck head city in Queensland!

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Posted 31 January 2008 - 12:11 AM

Haha, that's m&m being nice. He must think you're ok :lol: Thats rare :lol:

#8 m&m

  • Joined:16-October 04
  • Location:Australia VIC
  • Car:Silver Evo 7

Posted 31 January 2008 - 10:34 AM

That womans name is Amanda, she has 2 kids under 2, has been lifting for 4 weeks, and last night deadlifted 90kg. She can also squat 60kg x 10 rock bottom and benches around 45-50kg, all in 4 weeks from scratch.

#9 TurbostyleR

  • Joined:12-October 03
  • Location:Australia QLD

Posted 31 January 2008 - 10:10 PM

180GO: dont u worry I have been reading his posts and I get the gist of what he is like lol - brutal honesty is a rare thing these days cause most people dont like to hear positive critacism...

m&m: Thats super tough for a woman with two kids under her belt! - she is stronger than me at legs thats a definate fact...for now.

Today was a bit of a weird training day all over the place but at work i got bored so i did:

Close grip chinups - superset with bench dips
8 chins + 12 dips
8 chins + 12 dips
8 chins + 12 dips

Then i got home and had a mate come over to spot me because I was trying to see what my 1RM for bench is..

Bench flat:
40kg x 20
90kg x 3 - had my dad spotting me and he basically ripped the bar out of my hands on the 3rd rep cause he thought i wasnt going to make it lol...
90kg x 5 - had my friend spotting me pushed all of them out no assistance with pause at the bottom, my mate reckons I had another 3 in me but I dunno about that lol

Bench Incline:
62.5kg x 8

I didnt have anymore weight to throw on for my flat bench so I left it at that - I reckon i got an easy 100kg bench in me maybe even 105kg, which is OK at 80kg bodyweight considering I started focusing on it around nov last year...

plus did a little deadlifting and squating but mostly my mate giving me tips and tricks on form as thats what lets me down the most in these...

#10 Dr. Cranium

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

Posted 31 January 2008 - 10:15 PM

nice benching mate :)

#11 RUTAKN

  • Joined:08-February 06
  • Car:200sx s15

Posted 01 February 2008 - 03:39 PM

if your going to do reps bench just touch n go .. leave the pauses for 1RM benching ..

#12 TurbostyleR

  • Joined:12-October 03
  • Location:Australia QLD

Posted 02 February 2008 - 12:22 PM

thanks RUTAKN for the tip...

Yesterday I did some light squats to practise my form - i didnt know u had to kinda squeeze your shoulder blades together and rest the bar on the muscles instead of your spine - thats how much I sucked...

anyways did
42.5kg x 10
47.5kg x 12
47.5kg x 15

plus basic interval style training on the rowing machine for 10 mins...

I want to get good at my form with these light weights before I step it up...

Im hitting up the gym today with my mate for more squat work and some shoulder and upper back work...

#13 TurbostyleR

  • Joined:12-October 03
  • Location:Australia QLD

Posted 02 February 2008 - 07:07 PM

Today I had a very good day (I think anyways), because it was my first trip to a real gym EVER in my life lol...

Before i headed out I did some training at home

Military press:
42.5kg x 10 - superset with the same weight stiff leg dead lifts x 10
42.5kg x 10 - superset with the same weight stiff leg dead lifts x 10
42.5kg x 10 - superset with the same weight stiff leg dead lifts x 10

52.5kg x 6 - superset with the same weight stiff leg dead lifts x 10
52.5kg x 5 - superset with the same weight stiff leg dead lifts x 10

Wide grip chins:
5 reps x 2 sets

Gym time: I have never done leg presses in my life
Leg press:
40kg x 10 reps
80kg x 10 reps
120kg x 10 reps
160kg x 10 reps
240kg x 15 reps - i went a bit spastic with this and got a killer headache after my set

Squat: first time ever I used a squat rack - worth their money in gold!
20kg x 10
40kg x 10
60kg x 10
80kg x 6 - personal best - pathetic i know but i was happy with it
40kg x 10 - knees to armpits

Calf raises: (waste of time exercise for me but did them anyway)
40kg x 10
40kg x 10
40kg x 10

Wide grip chins:
5 reps x 2 sets

Plus did that machine where u extend your leg out to do your quads - that was pretty light as i was buggered after all that other stuff

I also wanted to see what my 1RM for bench was so I warmed up a bit and had 100kg on there did two reps pretty easy, but on the second rep i got a lovely cramp in my right hamstring so I put it away pretty quick lol...I think i might have 110kg bench in me...

Did some lunges after that with 5kg on my back for about 5mins or so then jumped on the exercise bike for 20mins...

Came home and ate 500 grams of chicken breast with two carrots, half a capsicum, half an avacado, and heaps of brocholli...

All in all a pretty good day...

#14 TurbostyleR

  • Joined:12-October 03
  • Location:Australia QLD

Posted 04 February 2008 - 01:07 PM

Felt really flat today

Flat bench:
42.5kg x 20
72.5kg x 10
82.5kg x 7

45 degree incline
52.5kg x 8
52.5kg x 8
52.5kg x 7

Flat bench again
27.5kg x 20 - slow breathing as i take bar down slowly, and explosivly push it up with breath out...

skull crushers
27.5kg x 6 - something went wrong here and i hurt my left tricep
22.5kg x 10

BB curls
22.5kg x 12
27.5kg x 10

Dips
10 x 1

#15 TurbostyleR

  • Joined:12-October 03
  • Location:Australia QLD

Posted 11 February 2008 - 03:57 PM

Excuses Excuses...

I felt flat my last workout cause i was coming down with a virus so i decided to have a week off however its slowly getting worse and worse so I figure im f**ked if i don't, so i might as well be f**ked if I DO something today...

Squat
60 x 5
80 x 5 - poor form so dropped some weight
70 x 5
70 x 5
70 x 5

Military press
50 x 5
52.5 x 5
50 x 5
50 x 5
50 x 5

BB Lunges
40 x 8 (4 lunges per leg)
40 x 8
40 x 8

Bent rows (Technique was good with these for the first time ever lol)
80 x 8
70 x 8
70 x 8

Bench
70 x 5
80 x 5
75 x 5
75 x 5
75 x 5

Dead lifts (I dont want to jack up weights until i have good form)
80 x 3
60 x 3
70 x 3
80 x 3
90 x 3


Was pretty dissapointed with my effort...

#16 TurbostyleR

  • Joined:12-October 03
  • Location:Australia QLD

Posted 13 February 2008 - 02:57 PM

Still sick - still weak as piss...

Squat
50 x 15
50 x 15

Bench
80 x 6
80 x 6
80 x 6 last two were assisted
80 x 7 last one was a negative, and two before that were assisted

Chins
6 - wide grip palms facing forward
8 - narrow grip palms facing me
8 - narrow grip palms facing me

Single DB overhead press
20 each arm x 5
20 each arm x 5

SLDL - stiff leg dead lifts
60 x 12
60 x 12

BB curl
25 x 8
25 x 8

Dips
11
8
8

Turkish get up
10kg did one each arm - i was getting cramps in my opposing side trap...so i only did one each side...

I have noticed that doing longer sessions at the gym Im tending to get more and more cramps by the end of my routines, anyone got any recommendations on how to prevent this?

I normally eat a banana before and take this shit called shock therapy so i assume its got all the minerals and shit I need, and have one banana during the training session...so i dunno...

and no Im not too keen on a tea spoon of concrete...

#17 TurbostyleR

  • Joined:12-October 03
  • Location:Australia QLD

Posted 15 February 2008 - 01:57 PM

Still sick, still weak...all weights in kg

Squat: was happy with these as depth was good and it was pretty explosive coming up
60 x 8
60 x 8
60 x 8

Military press
50 x 5
55 x 3
57.5 x 4 first one was push press
57.5 x 4 first one was push press
55 x 3

Incline Press
60 x 6
62.5 x 6
60 x 6

Dead lifts: have been informed my technique is good
80 x 3
90 x 3 - knew technique was bad as I felt it in my hammies
80 x 3
80 x 3
80 x 3

DB clean and press: - weights in each arm
17.5 x 3
20 x 3
20 x 4
20 x 3 - technique suffered
17.5 x 4

Chins:
Wide grip - 6
narrow grip - 8

#18 TurbostyleR

  • Joined:12-October 03
  • Location:Australia QLD

Posted 18 February 2008 - 09:59 PM

Still sick, and had a big day at work - ooh and im also weak as piss...

With squats my legs could hack it, my lower back couldn't, perhaps poor technique or perhaps it was the 8 hours i spent on my knees in a hunched over position moving baggage - hard to tell...

Squat:
60kg x 8 warm up
70 x 6
75 x 6
75 x 7
77.5 x 6
77.5 x 6
60 x 8

Military press:
50 x 5
50 x 5
52.5 x 6 first one push press
52.5 x 6 first one push press
52.5 x 6 first and last one push press

Lunges:
45 x 8
40 x 8
40 x 8

Bent over rows - remember to use a short grip for next time dummy!
80 x 5
60 x 10
70 x 8
70 x 8

flat Bench
70 x 5
80 x 5
80 x 5
80 x 5 - last rep assisted
60 x 6 - no spotter

dead lifts - these felt good
80 x 3
85 x 3
85 x 3
85 x 3

I had to rush the last two exercises as the gym was closing, I worked at 12-8 and got there at 830 and it closes at 10...

#19 TurbostyleR

  • Joined:12-October 03
  • Location:Australia QLD

Posted 20 February 2008 - 07:09 PM

Squat:
60 x 15
60 x 15

Bench:
100 x 2 - missed the second
80 x 3
60 x 6
70 x 6
75 x 6
77.5 x 6

Chins:
5 + 3 cheat Wide grip
7 + 2 cheat narrow grip
5 + 2 cheat narrow grip

Single db press: left shoulder was hurting due to having it treated this week for a massive knot, didnt want to hurt it...
12.5kg each arm x 8
20kg each arm x 5

SLDL
65 x 12
65 x 12

BB curl
25 x 8
25 x 8

Dips
11, 8

spent 5 mins on the speed ball plus 15mins swimming - had to throw a bit of cardio to break things up a bit...

#20 TurbostyleR

  • Joined:12-October 03
  • Location:Australia QLD

Posted 22 February 2008 - 05:22 PM

my shoulders are absolutley caining, i think I need to back of the flat bench a little, maybe do incline with less weights and more reps?

Anyways

Squats:
20 x 20 warm up
50 x 10
70 x 8
75 x 8 - wasnt going low enough
65 x 9

military press: f**king embarrassing!
50 x 3
52.5 x 3
50 x 4
40 x 8
62.5 x 8 - on the smith machine sittin down - thought i would at least try them on that machine???

Incline press:
60 x 5
60 x 6
62.5 x 5
60 x 7

Deadlifts:
85 x 3
85 x 3
80 x 3
80 x 3
100 x 3 - pooooor form

DB clean and press:
12.5 x 3
15 x 3
17.5 x 3
17.5 x 3
12.5 x 3

Chins:
6 + 2 cheat ones wide grip
8 + 2 cheat ones narrow grip


Thought I would add a pic to gauge some progress...
Current weight ~82kg

Attached Thumbnails

  • Attached Image: weak_v3.JPG


#21 TurbostyleR

  • Joined:12-October 03
  • Location:Australia QLD

Posted 25 February 2008 - 03:01 PM

Doing a light week this week due to my left shoulder being all knoted up...

Squat
60 x 10
80 x 6
70 x 6
60 x 10
60 x 10

Military press
20 x 20
30 x 10
40 x 8
40 x 8 ss with 10 front squats
50 x 6 ss with 10 front squats - i really like front squats feels so natural...

BB lunges
30 x 8
40 x 8
40 x 8

Bent over rows
60 x 10
60 x 10
60 x 10 ss with upright row 30kg
60 x 10 ss with upright row 40kg

Close grip bench press (to protect shoulder)
60 x 8
70 x 6
70 x 5
60 x 6
60 x 8

Dead lifts
60 x 3
70 x 3
75 x 3
80 x 3
80 x 3


Oh I also forgot to add in my log i did a workout on the saturday which included:
Squats:
40 x 10
60 x 10
80 x 6
60 x 8
40 x 10 front squats

Dead lifts
60 x 5
80 x 3

Chins:
10
8
6

plus a bit of bicep curling and farmers walk - except my shoulder gave out on the farmers walk...

#22 TurbostyleR

  • Joined:12-October 03
  • Location:Australia QLD

Posted 27 February 2008 - 09:42 PM

squat:
40 x 10
60 x 15
65 x 8 - backs feelin ouchies

Bench
40 x 20
90 x 1
90 x 1
90 x 1
90 x 1
90 x 1
80 x 4
75 x 7
75 x 8
100 x 1


Chins:
8 wide grip
8
7

single db press
15 x 8
20 x 5

BB curls
30 x 8
32.5 x 6
30 x 6

Stiff leg dead lifts
60 x 12
60 x 12

Dips
10
10
8

Turkish get ups - Since im a massive vagina and cant use normal weights for this I thought I would mix it up...
6 x 6kg medicine ball - 3 each arm
2 x (2x3kg) medine balls - one in each hand - this was interesting considering im a f**kING WEAKLING!

that is all...

#23 Scoota

  • Joined:28-January 04
  • Location:Australia SA
  • Car:2004 Silver Mitsubishi Lancer

Posted 27 February 2008 - 10:22 PM

You seem to be a little all over the place with your sets.

It's about quality, not quantity... Look at your bench for example.
You do 20 reps (god knows why) of an extremely light weight, then do 1 rep of over double that weight 5 times, then drop the weight to do 7 reps and then go up in weight again???

Try working on say a 5x5 routine. 5 sets of 5 reps.
Increase the weight slightly each set, if you can't lift anymore, keep it at that weight, don't just drop it down cos it's 'easy' or you're sore...

#24 TurbostyleR

  • Joined:12-October 03
  • Location:Australia QLD

Posted 28 February 2008 - 12:04 PM

the first set is a warm up set
the 5 x 1 @ 90kg i was just mixing it up - usually it is 5x5 or 4 x 6

It seems my bench was getting weaker to me so I thought I would try something different last night as I didnt have a spotter. I have had heaps of success with increasing my bench with doing 90% of my 1rm for 5 sets with 15-20sec break in between and then hitting up the sets with the 5-6 reps...

#25 m&m

  • Joined:16-October 04
  • Location:Australia VIC
  • Car:Silver Evo 7

Posted 28 February 2008 - 02:24 PM

Ahmed, you must be the largest human being on the planet to hold 3 medicine balls in the palm of your hand during Turkish get ups.....either that or you have no idea what they are.

You dont need to increase your bench, you need to increase your squat so school girls stop pointing at you when your in the squat rack.

Everybody wants a big bench, because a big squat represents hard work. You are going to end up with a very unbalanced physique that will constantly get injured unless you start to do things differently.

Was it a diet or program you bought off me, I'll have to go back and check.

Markos

#26 TurbostyleR

  • Joined:12-October 03
  • Location:Australia QLD

Posted 28 February 2008 - 09:49 PM

nah i had one medicine ball in each hand - each being 3kg in weight... poor engrish...

But thanks for the kick up the arse Markos I did need it...

#27 TurbostyleR

  • Joined:12-October 03
  • Location:Australia QLD

Posted 29 February 2008 - 06:18 PM

Squat:
70 x 8
75 x 8
80 x 8

Military press
50 x 3
52.5 x 3
55 x 3
55 x 3
57.5 x 5 - push presses

Incline bench
60 x 6
62.5 x 6
65 x 6

Dead lifts
60 x 5
80 x 3
90 x 3
100 x 3
100 x 3

DB clean and press
15 x 5
20 x 3
20 x 3
20 x 3
17.5 x 3

Pull ups
6 + 2 cheat ones

Chins
6
6

#28 m&m

  • Joined:16-October 04
  • Location:Australia VIC
  • Car:Silver Evo 7

Posted 29 February 2008 - 07:21 PM

Nice

#29 stupidlikeafox

  • Joined:19-September 07
  • Location:Australia SA
  • Car:S14

Posted 01 March 2008 - 07:50 AM

Hey turbostyleR tried in 1 rep maxes? I reckon with 80 x 8 squat you should have a 100kg squat in you, which is a confidence booster

#30 TurbostyleR

  • Joined:12-October 03
  • Location:Australia QLD

Posted 01 March 2008 - 01:33 PM

I plan to eat like an animal on the weekend and give it a go on monday...





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