Jump to content
Sign in to follow this  
TurbostyleR

TurbostyleR's training journal

Recommended Posts

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...

Share this post


Link to post
Share on other sites

Welcome mate!!

Share this post


Link to post
Share on other sites

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... :(

Share this post


Link to post
Share on other sites

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

Share this post


Link to post
Share on other sites

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.

Share this post


Link to post
Share on other sites

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!

Share this post


Link to post
Share on other sites

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

Share this post


Link to post
Share on other sites

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.

Share this post


Link to post
Share on other sites

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...

Share this post


Link to post
Share on other sites

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

Share this post


Link to post
Share on other sites

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...

Share this post


Link to post
Share on other sites

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...

Share this post


Link to post
Share on other sites

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

Share this post


Link to post
Share on other sites

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...

Share this post


Link to post
Share on other sites

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...

Share this post


Link to post
Share on other sites

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

Share this post


Link to post
Share on other sites

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...

Share this post


Link to post
Share on other sites

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...

Share this post


Link to post
Share on other sites

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

weak_v3.JPG

Share this post


Link to post
Share on other sites

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...

Share this post


Link to post
Share on other sites

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...

Share this post


Link to post
Share on other sites

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...

Share this post


Link to post
Share on other sites

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...

Share this post


Link to post
Share on other sites

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

Share this post


Link to post
Share on other sites

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...

Share this post


Link to post
Share on other sites

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

Share this post


Link to post
Share on other sites

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

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  

×