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IXnakedXI

Naked's Training Log

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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.bodybuilding.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

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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)

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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.

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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 :)

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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.

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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.

unledg.jpg

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1RM

 

squat 130kg

bench 82.5kg

OHP 62.5kg

 

5km run in 31.40 mins

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I've been slack updating this.

 

1rm bench: 90kg

1rm squat: 140kg

 

 

Cardio and everything else still sucks haha

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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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