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spanker

Tim's Training log

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Well i have started my program and diet today and i must say i found it hard to eat all the food today. I lifted weights today and know i have a lot of work to do. Have not got any protein powder yet so hope it comes soon

 

 

Not sure on bar weights will find out next session

Monday the 14th of January

 

Squats 50kg's 1x20

Military Press 35kg's 3x5

Stiff Leg Deadlifts 60kg's 1x20

Bench press 50kg's 3x5

Chins 3- 3xmax

Dips 3- 3xmax

 

 

Well must say my dips and chins need lots of work.

Edited by spanker

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An olympic barbell that is 7ft and has rotating sleeves weighs 20kg

(its the biggest bar you will come across and has 'fatter' ends)

 

Other bars are a bit of a lucky dip and i think and can range in weight

i think they are generally around 10-15kgs

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Wednesday 16th of January

Squats 70 3x8

Push Press (wasn't sure on form so got someone showing me tomorrow night)

Bent Row 50kg 3x8

Incline Press 40lbs used dumb bells 3x8

BB Curl 30kg's 3x8

Close Grip Bench press 40kg's 3x8

 

 

so stuipdlikafox the bar i use for squats will be 20 kg's? and the one i use for bench will be around 10kg's?

Edited by spanker

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Hey Tim, like stupidlikeafox said the big bars are 20kg if they are the olympic ones. Usually most gyms have these. However I have seen pov spec ones that are lighter. Just weight them mate they do count for the weight you lift.

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Hey mate,

 

give us some measurements and photo's... it's always good to see others progress. Whats your height and weight?

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hey ballistic,

 

I will post some picture over the weekend. Me and my fat guts. I am 175cm and around 90kg's

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Monday the 21st of January

 

Squats 55kg's 1x20 (did this fairly easy was surprised)

Military Press 35kg's 3x5 (last set was hard last two rep's hurt)

Stiff Leg Deadlifts 60kg's 1x20 (got to check my form don't think its right)

Bench press 58kg's 1x5

Bench press 60.5kg's 1x4 (couldn't get last one)

Bench press 58kg's 1x5

Chins 2,1,1,- 3xmax

Dips 3,3,3- 3xmax

Edited by spanker

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Just make a vid up with your form and we'll tell you if it's ok mate.

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good work, keep at it.

 

Consistency is the key, it will take you a while to live the lifestyle day in day out. I've been training 4 months and still working on keeping the consistency up. A few more weeks and you'll really start to feel the changes. I'm betting your 6 month pic will look alot better than the one above.

 

Post up some days diets for us, be honest.

 

Good luck with it & stay motivated.

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find the diet is not a problem. Have not had a cheat meal yet or looked like it. Not even beer which for a tradie is hard work. But no pain no gain

 

6:30am 3eggs and 2 pieces of bacon

 

10:30am tuna and veg

 

4pm chicken breast and veg

 

8:00pm 2 scoops of whey protein powder in water

 

8:30pm steak and veg

 

9:30pm cottage cheese

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Wednesday 23rd of January

 

Squats 3x8

60x8

80x6

70x8

 

Push Press 3x5

35x5

40x5

40x5

 

Bent Row 3x8

50x8

50x8

50x8

 

Incline Press 3x8

40x8

45x6

40x7

 

BB Curl 3x8

25x8

25x8

25x5

 

Close Grip Bench press 3x8

40x8

40x6

40x8

Edited by spanker

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Friday 25th of January

Squats 5x5

60x5

80x5

85x5

70x5

70x5

 

Bench Press 50kg's

40x5

50x5

55x5

55x5

50x5

 

Dead Lift 100kg's 5x5

60x5

80x5

100x3 (lose form at this weight so backed off weight so form was correct)

70x5

70x5

Edited by spanker

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Monday the 28th of January

 

Squats 1x20

60kg's

 

Military Press 3x5

30x5

37.5x5

35x5

 

Stiff Leg Deadlifts 1x20

50kg's (did easy and have better form)

 

Bench press 3x5

40x5

60x5

55x5

 

Chins 3xmax

3

2

2

 

Dips 3xmax

3

3

3

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Wednesday 16th of January

 

Squats 3x8

70x8

80x8

85x8

 

Push Press 3x5

35x8

40x5

35x8

 

Bent Row 3x8

55x8

60x8

60x8

 

Incline Press 3x8

40x8

40x8

35x8

 

BB Curl 3x8

25x8

25x8

25x6

 

Close Grip Bench press 3x8

50x6

50x5

40x8

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cheers mate. bloody hard work at gym this week due to been on the shovel all week so far. cant get machine in to dig so we got to dig 50m at 500mm deep :( back and hands are killing me

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missed friday's session due to been in the middle of bum f**k for work and was sleeping in my swag. Only got home yesterday afternoon. Must say felt like crap today due to missing a session but lifted well too. today i got a lot of pb's

 

Monday the 4th of February

 

Squats 1x20

70kg's

 

Military Press 3x5

30x5

35x5

40x5

 

Stiff Leg Deadlifts 1x20

60kg's (did easy and have better form)

 

Bench press 3x5

50x5

50x5

60x5

 

Chins 3xmax

3

3

3

 

Dips 3xmax

5

5

5

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Wednesday 6th of February

 

Squats 3x8

60x8 (warm up)

80x6

90x8

80x8

 

Push Press 3x5

35x5

40x5

40x5

 

Bent Row 3x8

50x8

55x8

50x8

 

Incline Press 3x8

43x8

43x8

43x8

 

BB Curl 3x8

25x8

25x8

20x8

 

Close Grip Bench press 3x8

50x8

55x8

50x8

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Friday 8th of February

Squats 5x5

60x5

90x5

100x5

102x4

90x5

 

Bench Press 50kg's

60x5

65x5

65x4

60x5

60x4

 

Dead Lift 5x5 (used a machine as gym was full as and all bars in use. Not sure if same effect. This was the dead lift machine)

60x5

80x5

100x5

110x5

120x5

Edited by spanker

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how does that work? website took too long for me to care about looking...

is it just a fixed bar on rails or something?

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jese that is a contraption isn't it!

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Monday the 11th of Feb

 

Squats 1x20

80kg's

 

Military Press 3x5

45x5

47.5x5

40x5

 

Stiff Leg Deadlifts 1x20

70kg's

 

Bench press 3x5

50x5

60x5

62.5x5

 

Chins 3xmax

3

2

2

 

Dips 3xmax

6

6

5

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Wednesday 13th of Feb

 

Squats 3x8

80x8

90x8

100x8

 

Push Press 3x5

45x8

45x5

40x8

 

Bent Row 3x8

50x8

60x8

60x8

 

Incline Press 3x8

36x8

43x8

43x8

 

BB Curl 3x8

25x8

25x8

25x6

 

Close Grip Bench press 3x8

50x8

55x6

55x8

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Nice work Tim, keep it up

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cheers markos

 

had a call out last night in middle of small workout so will be doing squats tomorrow morning, so that means i will be backing up on them. Not to worry. try and get diet 100% again as shit yesterday due to work load. didn't eat from breakfast to around 5pm due to major problems at work.

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Friday 15th of Feb

 

Bench Press 50kg's

50x5

60x5

65x5

65x5

60x5

 

Dead Lift 100kg's 5x5

50x5

80x5

110x5

110x5

130x5

Sunday 17th of Feb

 

Squats

60x5

80x5

90x5

100x5

105x5

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