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Naked's Training Log - Hardtuned.net

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Naked's Training Log 

8 replies to this topic

#1 IXnakedXI

  • Joined:04-January 07
  • Location:Australia QLD

Posted 28 March 2011 - 05:24 PM

My goal is a low BF% and abs, 2 x bw deads, 1.5 x bw squats, 1 x bw bench, but aiming for the low bf% first.

178cm tall ~100kg bodyweight.

http://bodyspace.bod....com/Naked_S15/


Squats

10 x 90kg
10 x 90kg
10 x 90kg
1 x 100 kg

Bench Press

8 x 60kg
8 x 70kg
7 x 70kg
5 x 70kg

Military Press

8 x 40kg
8 x 40kg
8 x 40kg

BOR

8 x 75kg
8 x 75kg
8 x 75kg

Deadlifts

10 x 60kg
5 x 100kg
1 x 140kg

Dips

15
10
8

Pullups

2
8 x 30kg assisted
8 x 30kg assisted
(pain in upper tricep area, had to stop)

BB curls (for the girls)

7 x 20kg
6 x 20kg
5 x 20kg

#2 IXnakedXI

  • Joined:04-January 07
  • Location:Australia QLD

Posted 29 March 2011 - 04:44 PM

squats
90kg x 10
95kg x 10 x 2

BenchPress
70kg x 8 x 2
70kg x 6

Military Press
45kg x 8 x 2
45kg x 4

BOR
80kg x 8 x 3

Dips
5kg x 8
5kg x 7
5kg x 6

pull-ups
-33 x 6
-33 x 5
-33 x 2 (stopped due to arm pain)

deads
60kg x 10
100 x 5 (stopped due to back pain)

#3 JDM EVO

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

Posted 29 March 2011 - 06:36 PM

Hey mate,

Why are you doing three of the Big compound exercises all in one session? Not only that, you're doing it 2 days in succession. What is your logic in that?

You should only need to do Deadlifts, Squats and benchpress once a week (all different sessions). If I were doing what you're doing I wouldn't be able to get the most out of my second big movement, and it would just be a waste. Do the aforementioned on seperate days.

#4 IXnakedXI

  • Joined:04-January 07
  • Location:Australia QLD

Posted 01 April 2011 - 11:43 PM

30/3/11

Bench Press
bar x 20
40 x 14
50 x 12
60 x 8
70 x 4
80 x 1.5
70 x 5.5
60 x 7
50 x 10
40 x 10

Dips
-33 x 10
-26 x 10
0 x 7
10 x 2
0 x 7
-26 x 10
-33 x 10

1/4/11

Squats
bar x 15
40 x 10
60 x 10
80 x 7
100 x 4
110 x 1
90 x 4
60 x 10

Military Press
bar x 15
30 x 10
40 x 8
50 x 4
40 x 8

decided to break up the compound lifts routine and do each group 1 per week, with a pyramid type set/reps. I appreciate the help JDM EVO :)

#5 IXnakedXI

  • Joined:04-January 07
  • Location:Australia QLD

Posted 06 April 2011 - 01:24 AM

3/4/11

deads
40 x 10
60 x 10
80 x 8
100 x 5
80 x 6
60 x 10

BOR
20 x 15
40 x 10
60 x 8
80 x 4
60 x 8
40 x 10

pullups
-61 x 10
-54 x 8
-47 x 5
-40 x 4
-47 x 5
-54 x 6
-61 x 7

Just as my arm pain thing was getting better, I f**ked it up moving a TV :(
Pullups next week are going to be near non-existant.

6/4/11

5km run in 35 mins

Tuesdays are now a cardio day for me.

#6 IXnakedXI

  • Joined:04-January 07
  • Location:Australia QLD

Posted 07 April 2011 - 02:06 AM

6/4/11

BenchPress
20 x 20
40 x 15
60 x 10
80 x 1.5
80 x 3.5
85 x 1
70 x 6.5
50 x 15
40 x 15

Dips
-61 x 10
-33 x 10
0 x 10
10 x 5
14 x 3
-47 x 10

20 situps.

Not a good comparison, lighting/distance different, but here is a progress pic.
Posted Image

#7 IXnakedXI

  • Joined:04-January 07
  • Location:Australia QLD

Posted 13 May 2011 - 07:31 PM

1RM

squat 130kg
bench 82.5kg
OHP 62.5kg

5km run in 31.40 mins

#8 IXnakedXI

  • Joined:04-January 07
  • Location:Australia QLD

Posted 09 June 2011 - 05:56 PM

I've been slack updating this.

1rm bench: 90kg
1rm squat: 140kg



Cardio and everything else still sucks haha

#9 IXnakedXI

  • Joined:04-January 07
  • Location:Australia QLD

Posted 10 July 2011 - 09:36 PM

doing sets of 80kg BP now, max at 97.5. I've been wanting to do the big LMAO2PLATE!! bench for a few weeks now, but am just shy of it.

ATG 100kg squats for 8 per set.


Ah also quick question. What is the exercise called that is a wide overhand grip of the BB, starts like a deadlift then goes into a quick row upwards towards the upper chest/chin way?





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