Jump to content
Sign in to follow this  
LiteW8Baby

LiteW8's Training Log

Recommended Posts

I thought ill start my training log since ill be starting a new program on monday

 

3 days on one day off

 

everything twice a week except quads once a week

and lower back everyother week

 

calves 3 times

 

double body splits are light and heavy

 

more to come....

Share this post


Link to post
Share on other sites

Goals:

 

Long term goal

 

I wanna look like a bodybuilder

 

over the past few yrs ive always had ppl ask me do i compete and am i a weightlifter?

 

now i want ppl to ask if im a bodybuilder

 

I want to be so big, dense and proportionate its so fricken obvious

 

Weaknesses

 

Chest, Tris, Bis, Bit of Back Thickness, Calves have been neglected, ham strings are disproportionate to quads

Arms Dis proportionate to Calves

High Reps

 

Strengths

Quads, lower back, GLUTES, Traps (mb need thickness)

Low reps, power and explosiveness

 

Will take pics and post soon before i start the new cycle

 

How to reach these goals

Still trying to work it out

 

I became a powerlifter to get size and weight to be a bodybuilder

 

I got the weight now

 

bout 20kgs a bit more perhaps

 

now i need to refine and get some upper body

Share this post


Link to post
Share on other sites

New program starts tommrow

 

did my last deadlift power session tonight without the ecentric phase

 

just up and drop

 

100 * 12

 

120 * 10

 

140 * 10

 

160 * 8

 

180 * 6

 

200 * 3 * 3

 

Tommorw i start my new cycle

 

Chest and Bis, Calves

 

Incline Dumbell, 5 sets 8-12 reps

 

10 degree decline natural grip self 3 sets max out 3 drops

 

incline 45 fly machine 3 sets of 8-15

 

Back to Back giant sets * 3

Seated Barbell * 15

45 degree DB curls * 10

Pull Down Curl * 15

rest 1 minute

Seated DB heavy ALternate to the leg * 6 HEAVY

Seated 30 degree HAmmer Curl DB full range * 10

Concentration Curlls max out

rest 3 minutes repeat

 

Calves

 

3 sets (3 drops alternate priority of stances)

Crows feet, Straight Pigeon toe

Share this post


Link to post
Share on other sites

First Day of Bulking Cycle

 

Chest, Bis, Calves @ Le Gym - Mentone

 

15-20 Degree Incline DB

 

45 * 10

55 * 10

70 * 10

70 * 10

 

10 Degree Decline Machine

 

15 * 120

10 * 130

 

45 Degree Incline Flye

 

12 * 90

10 * 110

10 * 110

 

Double Giant Set for Bis

 

Seated BB

15 * 45

15 * 90

8 * 140

 

45 Degree DB

10 * 10

10 * 10

10 * 10

 

Pull Down Curls

50/40 * 5/10

40 * 15

40/30 * 8/7

 

Seated DB ALt

17.5 * 6

17.5 * 6

17.5 * 6(spotted 5)

 

20 Degree DB Hammers

10 * 10

10 * 10

10 * 10

 

Concentration Curls

10 * 10(4)

7 * 10(4)

10/7 * 4/6

 

Calves

 

Standing - Knees Locked

Drops (Straight, Crow, Pigeon)

200,170,130

Drops (Crow, Pigeon, Straight)

 

Thats it

funny story was in ther for 2 minutes and aguy picked a fight with me

asked me wat i was looking at

at which point i replied well i wasn't looking at u, but if i was a farkin wanker mate

 

at which point my friend stood up and said if we had aproblem with him we would have gone over ther instead of staring at him

 

he apologised ten minutes later

 

my training partner's name is thon

 

he came 2nd in his class at the BEndigo Country Classic a couple of weeks ago

Share this post


Link to post
Share on other sites

New Diet Today

 

Meal 1

Carb and Protien Shake - 300

Glass of solo - 127

2 Boiled Eggs - 152

serving of Oats in FC milk - 152 + 132

Banana - 80?

 

Meal 2

Subway Stuffed Melt with half achicken - 650 - 700

Solo - 127

1/2 Milo Bar - 131

 

Meal 3

2 serves of OATs in FC - 304 + 264

 

Meal 4

Shake - 300

 

Meal 5

400 g Rice

2 fried eggs

250 grams LAmb

 

Meal 6

SLice of Cheesecake =p

 

Meal 7

Shake

50g of Cashews

50g of Cottage Cheese

Share this post


Link to post
Share on other sites

Good stuff. Just keep this up for 1 year and we'll be set :lol:

 

Ps. my baby cousin eats more cottage cheese than you..lol, cmon, 250g minimum

Share this post


Link to post
Share on other sites

I am the worst at eating here, but even I have finished many 500g tubs of cottege cheese ....gotta lift ya game :P

 

and yes, simon needs bigger traps :lol:

Share this post


Link to post
Share on other sites

Should of hurled a 40kg dumbell at that twits head, might have knocked some sense into him :)

Share this post


Link to post
Share on other sites

I Channelled my anger into the workout

 

lol

 

a few yrs ago someone walked in front of my PB squat at the time

 

I went nuts and the gym was left with a broken mirror caused my a ugly looking head

 

all the powerlifters had pulled up benches to watch the show

 

I thought they would stop me from beating that dude and his mate senseless, but they were just looking for the popcorn

 

btw the 2 guys where cocky coz they were on TV they did the age, taste of india wraps

 

where they dude raps in his accent

 

oh i remember it like it was yesterday

 

when i walked off i did 65s for lateral raises and it seemed light

 

i love the adrenaline from it

Share this post


Link to post
Share on other sites

Quads

 

Squats

20 * 100

15 * 100

terminated cause of knee

 

Leg Extension

15 * 50

15 * 100

15 * 170

 

Hammies

 

Lying Leg Curls

10 * 40

10 * 60

10 * 80

 

TRiceps

 

Cables TRi Set

OverHead, Arms Forward

Pull down

 

120 * 15, 120 * 15, 80/60 * 8/7

120 * 15, 100 * 15, 80/60 * 8/4

120 * 15, 100 * 15, 60/40 * 8/4

Share this post


Link to post
Share on other sites

started training my lil bro

 

he's 14.5 yrs

45kgs

 

he did 65,85,95,110 on the rows for 10 with spot on the last

Chins 8,10,12 with spots

 

leg extensions

40,50,60,70 for 10

 

Leg Curls

40,30,30 for 10s

 

Tricep push downs with rope

 

40,50,50,60/40

10,10,10,6/4

 

can u guys give me advice on wat u can't use on kids that are still growing?

Share this post


Link to post
Share on other sites

Back

Bent over rows over hand wide grip

60*15

80 * 10

80* 10

60 * 15

 

Narrow Grip Pull Downs

120 * 10

140 * 8

160/110 * 6/6

 

Single Arm Rows

40kgs * 10

50 * 10

50 * 10

 

TRaps

 

BB Shrugs

100 * 15

140 * 10

180 * 6

 

gained half a kg in 2 days its actually 900 grams but i account for water retention

Share this post


Link to post
Share on other sites

To the top, makes it easier to find

Share this post


Link to post
Share on other sites

Create an account or sign in to comment

You need to be a member in order to leave a comment

Create an account

Sign up for a new account in our community. It's easy!

Register a new account

Sign in

Already have an account? Sign in here.

Sign In Now

Sign in to follow this  

×