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kingkong
04-17-2009, 07:13 PM
Hi, welcome to my log, please read along, follow, and watch my results.

a little about myself,
im 17years old, from Australia, im at my last year of highschool.
i play many sports, including australian rules football, and basketball.
my main hobbies are playing music, im a drummer, and have been playing drums since i was 12, i played piano since i was 5, and guitar since i was about 10.
hopefully next year i can get into the Australian Army band which is what im aiming for.
Ive done karate since i was 5, by the age of 8 i was australian champion for under 10's which was awesome. but since my parents split up, (around that time) so from then on i was never fully pushed to train hard and slacked right off.
i swapped to doing kickboxing, and boxing around the age of 12 as fitness really, never to compete. and this year ive decided to jump into weightlifting.

>>>>>I also use my own gym at home<<<<<

height: 65.4 inches
weight: about 69.1kilos (152.02lbs) (last weighed april 12th)

diet: sorry im australian, so ill do a coversion of kilojoules to calories at the end.

morninng (7am):
weight gainer: 1270KJ, 32g protein, 7g fat, 36.5g carb
4 eggs: 1062KJ, 24.4g protein, 24g fat, 3.4g carb
4 pieces of bread: 1280KJ, 10.8 protein, 3 fat, 28.2 carb

break 1 (10am):
muesli bar: 540KJ, 1.8g protein, 4.2g fat, 19.6g carb

Recess (11am):
banana: avgerage 441 kilojoule, 1g protein, 0g fat, 27g carb
2 X can of tuna: 555KJ X 2, 15.1g protein X 2, 7.9g Fat X 2, 0.2g Carb X 2
= 1110KJ, 30.2G protein, 15.8g fat, 0.4g carb
chocolate milk: 800KJ, 9g protein, 3.8g fat, 27.5 carb

break 2 (12:15pm):
muesli bar: 540KJ, 1.8g protein, 4.2g fat, 19.6g carb

lunch (1:15pm):
2 X chicken sandwiche (100g chicken): 693KJ, 31g protein, 4g fat, 0g carb

dinner:really eat whatever the parents cook, never junk or crap.

before bed:
weight gainer: 1270KJ, 32g protein, 7g fat, 36.5g carb

all up: 9006KJ, 173g protein, 66g fat, 162.2g carb + dinner intake
thats about 2151 calories + dinner.

that is my base daily meals, plus ill post in everyday what i eat for dinner.

http://img.photobucket.com/albums/v507/keskay/mydiet.jpg

>>>>My Schedule (EXMGQ's routine)<<<<:

monday:
basketball

tuesday:
Squats 2 x 5
Box squats 2 x 4
Leg presses 2 x 5 (pick 2 of the three listed as long as one is squats)
Calves (your choice of exercise) 2 x 10

wednesday:
Wide grip flat bench 2 x 6 (index fingers on the rings)
Decline medium grip bench 2 x 6 (pinkies on the rings)
Weighted dips 2 x 10
Upright rows or side laterals 1 x 10

Thursday:
basketball traininng

friday:

Dead lifts (rotate variations each week) 2 x 5
reverse hypers, pull thrus or glute ham raise 1 x 10-15
Bent over rows 2 x 4
Reverse grip narrow grip pull downs 2 x 6
Standing wide grip curls 2 x 8 (or your favorite curl here)

weekend:
rest

any suggestion, tips, i would gladly appreciate, i will record my day to day basis of my routine and what i can lift.

current lifts:

bench: 80kg X 1 (176lbs X 1) = 20kg off goal (44lbs)
squat: 105kg X 5 (231lbs X 5) = 45kg off goal (99lbs)
deadlift: 110kg X 1 (242lbs X 1) = 40kg off goal (88lbs)

my goals are:

bench: 100 kilos + (220lbs +)
squat: 150kilos + (330lbs +)
deadlift: 150kilos + (330lbs +)

Samsuperjew
04-17-2009, 07:20 PM
nice man!

which routine is that... i've seen that on here somewhere...

kingkong
04-17-2009, 08:19 PM
nice man!

which routine is that... i've seen that on here somewhere...

EXMGQ's routine, one of the simple power routines, so gonna see how it goes :) theres also an extended version.

p.s your log is insane :) good work.

Samsuperjew
04-17-2009, 08:23 PM
thanks man, i'll sub to this, nice program, and gl

president_fad
04-17-2009, 11:53 PM
youre gunna blow up sonn, boooom!

AnyOldIron
04-18-2009, 05:10 AM
sorry im australian

you don't have to apologise for being aussie. :D

if you wanna get big and strong while playing basketball twice a week and enjoying a teenage metabolism, you're going to have to eat a bit more than what you currently do.

2200 calories + dinner isn't enough for someone who is still developing, and who is as active as you are.

I'd aim for 275-300g protein a day for a start, and wouldn't worry about counting fats or carbs, eat plenty of food but make it clean. you won't get fat unless you eat junk food all the time or simply eat TOO much - but at your expenditure levels this'd be hard to do, it's difficult eating enough clean food to get fat for most people.

also, you say you don't want to be an awesome powerlifter and just wanna be strong and lean, you should always aim to be awesome, it'll get you to your goals quicker. it's a mental thing, you need to train as if you DID want to be a world class powerlifter eventually.. it'll get you to your desired goals quicker than if you went into every workout thinking "I just want to be strong and look good". aim for the top to get to the middle faster. :)

kingkong
04-18-2009, 10:47 AM
if you wanna get big and strong while playing basketball twice a week and enjoying a teenage metabolism, you're going to have to eat a bit more than what you currently do.

2200 calories + dinner isn't enough for someone who is still developing, and who is as active as you are.

I'd aim for 275-300g protein a day for a start, and wouldn't worry about counting fats or carbs, eat plenty of food but make it clean. you won't get fat unless you eat junk food all the time or simply eat TOO much - but at your expenditure levels this'd be hard to do, it's difficult eating enough clean food to get fat for most people.

also, you say you don't want to be an awesome powerlifter and just wanna be strong and lean, you should always aim to be awesome, it'll get you to your goals quicker. it's a mental thing, you need to train as if you DID want to be a world class powerlifter eventually.. it'll get you to your desired goals quicker than if you went into every workout thinking "I just want to be strong and look good". aim for the top to get to the middle faster. :)

ok, ill have to add abit extra in, ill have alook around and see what i can find to add to it.

ok ill set my mind to it!

thanks alot for the advice :)

kingkong
04-18-2009, 10:52 AM
18th April 2009,

last night of drinking alcohol lol, was good fun party, but still no more alcohol, dont want to destroy my gains.

"50% of achieving something, is to know what you have to give up in order to achieve." i heard this from.... EAS body-of-work challenge 1997. was a very interesting and motivational dvd that my dad had. sounds about right haha.

kingkong
04-18-2009, 10:00 PM
ok, ill have to add abit extra in, ill have alook around and see what i can find to add to it.

ok ill set my mind to it!

thanks alot for the advice :)

was looking at samsuperjew's food log, and he drinks alot of skim milk,
i was thinking of adding maybe 8 - 10 cups of milk a day to, easily obtainable, since i usually mix my protein with water ill just replace it with how ever many cups i need, and then maybe drink some on the side as well.

8 cups is roughly 2g fat, 115g carbs, 76.8g protein, 793calories.

that boosts it up alot.

kingkong
04-20-2009, 02:56 AM
April 20th 2009
Week 1, monday

http://img.photobucket.com/albums/v507/keskay/meal1.jpg

Basketball match results:

um... yeah.... that is all. 17 year olds playing against adults isnt so much fun. but its fun when you know you can out strength alot of them lol.

kingkong
04-21-2009, 03:38 AM
april 21st 2009
weel 1, tuesday

http://img.photobucket.com/albums/v507/keskay/april21.jpg

wanted just to see how much i could lift, pretty easy day.
squats
50kg X 10 (110lbs X 10)
72kg X 10 (158.4lbs x 10)
94kg X 5 (206.8lbs X 5)
100kg X 5 (220lbs X 5)
100kg X 5 (220lbs X 5)

havnt ever done these before so i just wanted to learn to do it properly first.
box squats
50kg X 10 (110lbs X 10)
72kg X 10 (158.4lbs x 10)
72kg X 10 (158.4lbs x 10)
72kg X 10 (158.4lbs x 10)

Calf raises
94kg X 20 (206.8lbs X 20)
94kg X 20 (206.8lbs X 20)
94kg X 20 (206.8lbs X 20)

Cant wait for tomorrow, Bench day:)

kingkong
04-22-2009, 03:42 AM
April 22nd 2009
week 1, wednesday

http://img.photobucket.com/albums/v507/keskay/april22.jpg

fucking dropped a stupid 10kilo plate on my finger when i wasnt paying attention. <<< LOL

had no energy to even push past 60kg today, i couldnt even get it off the rack... very pissed off.
wide grip bench press
50kg X 10 (110lbs X 10)
60kg X 5 (132lbs X 5)
53kg X 5 (116.6lbs X 5)
56kg X 5 (123.2lbs X 5)

very annoyed after bench press decided to pussy out.
decline bench press
22kg X 10 (48.4lbs X 10)
36kg X 10 (79.2lbs X 10)
41kg X 10 (90.2lbs X 10)

dont have a belt to put weights on for dips so i used a 10kg chain, will get one over weekend.
dips
BW + 10kg X 10 (22lbs)
BW + 10kg X 10 (22lbs)
BW + 10kg X 10 (22lbs)

Lateral raises
10kg x 10 (22lbs X 10)
10kg x 10 (22lbs X 10)
10kg x 10 (22lbs X 10)

pretty pathetic start for me, very pissed off about todays work out.

ready to kill dead lifts on friday.

VirgilsCrony
04-22-2009, 07:43 AM
from Australia

nice, nice. always wanted to travel there; I'm a travel fiend, love it

seems like you have a lot of hobbies man, the music and fighting stuff is awesome, keep it up

and don't worry about the crappy day you had, everyone gets them, gonna prob jump on with ya and do the same routine, starting this friday

we're both gonna make some good gains from it.

cheers!

-mike

kingkong
04-22-2009, 08:52 AM
yeah its not to bad, great weather :) cept now its coming winter soon, and its that freezing in the morning.... yet in the afternoon its boiling, sick of it lol. gotta go melbourne or brisbane. actully go brisbane, head to the beach, you wont wanna leave.

yeah deffinately gotta love the music, and yeah fighting is great to learn, but i really dont want to get into a fight if you know what i mean. issues arent solved that way. but still great to learn and to have fun with.

yeah it kinda sucks tho when your trying to put 110% in, and you just feel like shit at the end of it. but nvm, it wont hold me back!

hell yeah, its gonna be deffinately worth it. cant wait to see your 12week + results mate. and mine :P

-Jesse

p.s its 10.50pm... been trying to sleep since 8:30pm... just cant sleep, been having this issue for awhile now, even worse now sicne i gotta be up at 5:30 for basketball training.... fuck

AnyOldIron
04-22-2009, 05:12 PM
usually weird sleeping patterns are simply a case of inconsistency. wake up at 5:30 every day and get into some sort of consistent sleeping routine which gets you 7-8 hours a night, and be sure to sleep before midnight. go to bed and wake up the same time every day.

don't add too much to the routine, you've added a set to laterals and dips and changed the sets/reps on decline bench, it's fine to take things light if you're low on energy but stick to the program as it's written.

eat more eggs and meat. :)

by the way I have friends in Caboolture, isn't that close to Brisbane?

kingkong
04-23-2009, 02:57 AM
usually weird sleeping patterns are simply a case of inconsistency. wake up at 5:30 every day and get into some sort of consistent sleeping routine which gets you 7-8 hours a night, and be sure to sleep before midnight. go to bed and wake up the same time every day.

don't add too much to the routine, you've added a set to laterals and dips and changed the sets/reps on decline bench, it's fine to take things light if you're low on energy but stick to the program as it's written.

eat more eggs and meat. :)

by the way I have friends in Caboolture, isn't that close to Brisbane?

yeah i geuss its just cause i got out of holiday mode.... time to get sleeping pattern back in order.

yeah i just wanted to try and test what i could max this week, will do next week :)

ok, will try get some more in, will probs have to start chipping in some cash for food bills haha. poor parents.

maybe lol, i live in victoria, ill have to start looking at maps and seeing whats around lol, i dont even know half the places in victoria :s haha.

edit: hahah what do you know, its only like 30mins outta brisbane.

kingkong
04-23-2009, 03:27 AM
April 23rd, 2009
week 1, thursday

Also had some weird tofu stuff, but i donno what it is called so i didnt put it in todays diet log.
http://img.photobucket.com/albums/v507/keskay/april23.jpg

basketball training was pretty easy today, bit of running, drills, the usual. finished by 3v3 full court lol.

my legs felt like jelly after my PE teacher made us go on a resistance bike, and just do it lightly for like 20seconds then go full pace and see how long until you feel the lactic acid system take over. we're learning about the ATP system, and all that, which is good fun and useful.

klarko
04-23-2009, 09:13 PM
Hey mate are you lifting with a practice partner? If your not do you think you could somehow get one? Having one helps me out a lot, and i think it would help you out too

kingkong
04-24-2009, 03:29 AM
Hey mate are you lifting with a practice partner? If your not do you think you could somehow get one? Having one helps me out a lot, and i think it would help you out too

nope, i train by myself, or if my dads home ill get him to come help.
ive asked a couple of my mates to come to gym with me but they usually studying or been gay. so yeah cant really do much about it atm, since im just training at home. after awhile i might try out going to the gym in town, and see if i can find a partner there.

kingkong
04-24-2009, 03:37 AM
April 24th, 2009
week 1, Friday

http://img.photobucket.com/albums/v507/keskay/april24.jpg

still just seeing what i can handle for the moment

Deadlift
50kg X 5 (110lbs X 5)
72kg X 5 (158lbs X 5)
86kg X 5 (189lbs X 5)
100kg X 5 (220lbs X 5)

Barbell Row
50kg X 6 (110lbs X 5)
72kg X 6 (158lbs X 6)

Narrow grip rows
57kg X 6 (125lbs X 6)
68kg X 6 (149lbs X 6)

EZ bar Curls
22kg X 8 (48.5lbs X 8)
32kg X 8 (70lbs X 8)

felt good today. not very strong on the arms, so will work hard on my curls.

kingkong
04-25-2009, 03:56 AM
April 25th, 2009
week 1, saturday

diet will be the roughly the same every day, as seen in week 1. averaging around 4,000 - 4500 calories.

Cardio:
40min stationary bike, moderate intensity.

kingkong
04-25-2009, 10:28 PM
april 26th, 2009
week 1, sunday

cardio:
40min stationary bike, low intensity

vsvs
04-26-2009, 01:25 PM
jesus christ ur intake is double mine lol keep it up

kingkong
04-26-2009, 05:07 PM
jesus christ ur intake is double mine lol keep it up

haha, i didnt even relise how much my dinner added to it aswell. yeah i will! i love eating lol. (healthy :P)

kingkong
04-27-2009, 07:15 AM
April 27th, 2009
week 2, monday

diet average around the same. 4,800 calories today.

Basketball match:
crap loss against one of my school teachers... 28 to 34.... man we suck lol. but was good fun.

kingkong
04-27-2009, 07:25 AM
just a question again, last friday at school we were testing ATP and when the Lactic acid kicked in, so they wanted us to test what we could max bench press.... even tho it only went up to 70kilos (154lbs) lol.... so anyway... as most of the stronger boys in the class could easily do it, and some couldnt, so anyway i said yeah give us a shot. sat there, pumped out 30 reps at 70kilos. but the weird thing is i could only max like 60kilo at home the other week.. could this be a result of overtraining or not enough rest between squat day and bench day? ill see how it goes this week, but if not i think i might need to switch up days?

kingkong
04-28-2009, 04:49 AM
April 28th, 2009
week 2, tuesday

More steak for dinner :) good old steak.

pretty average training day. see how we feel in the morning lol.

Squat
50kg X 5 (110lbs)
84kg X 5 (184.8lbs)
100kg X 5 (220lbs)
105kg X 5 (231lbs)

easy as...
Leg press
100kg X 5 (220lbs)
122kg X 5 (268.4lbs)

Calf raises
100kg X 20 (220lbs)
100kg X 20 (220lbs)

AnyOldIron
04-28-2009, 05:13 AM
steak rocks. if you want to get big and strong FAST, don't eat anything other than steak/red meat and whole eggs for protein meals: no chicken, no tuna, no turkey, nothing other than red meat and whole eggs. protein powder only after a workout.

kingkong
04-28-2009, 06:12 AM
steak rocks. if you want to get big and strong FAST, don't eat anything other than steak/red meat and whole eggs for protein meals: no chicken, no tuna, no turkey, nothing other than red meat and whole eggs. protein powder only after a workout.

i would, but i dont think mum really wants to spend alot more money than atm, steak isnt cheap nowadays :(

AnyOldIron
04-28-2009, 06:20 AM
steak was never cheap, but lean ground beef or ground steak is cheap enough. get a job - even one day a week can cover your (food) protein needs for a week.

kingkong
04-28-2009, 06:35 AM
yeah i work 5hours a week, maybe i shud start chipping in haha. might as well just drain as much out of her as i can til i move out :P

Billsterl
04-28-2009, 08:54 PM
just a question again, last friday at school we were testing ATP and when the Lactic acid kicked in, so they wanted us to test what we could max bench press.... even tho it only went up to 70kilos (154lbs) lol.... so anyway... as most of the stronger boys in the class could easily do it, and some couldnt, so anyway i said yeah give us a shot. sat there, pumped out 30 reps at 70kilos. but the weird thing is i could only max like 60kilo at home the other week.. could this be a result of overtraining or not enough rest between squat day and bench day? ill see how it goes this week, but if not i think i might need to switch up days?

u got 30 reps with 154 lbs? dam son

kingkong
04-28-2009, 09:48 PM
u got 30 reps with 154 lbs? dam son

yeah, plus it was fixed weight, so it is alot easier, you just sit under it and push. so it doesnt really count until i get it onto free weights. will see how we go tonight.

kingkong
04-29-2009, 03:36 AM
April 29th, 2009
week 2, wednesday

wide grip bench press
50kg X 5 (110lbs)
72kg X FAIL (158lbs)
55kg X fail (121lbs)
50kg X 5 (110lbs)

not happy
Decline
22kg X 10 (48lbs)
36kg X 10 (79lbs)

weighted dips
BW + 10kg X 10 (22lbs)
BW + 10kg X 10

Lateral raises
15kg X 10 (33lbs)

AnyOldIron
04-29-2009, 04:13 AM
first off, don't fuck with the program. why did you do four sets of bench? the program calls for 2 x 6. do 50kg for 2 x 6 next week and make them good reps.

secondly I would make it:
Monday or Tuesday - Bench
Wednesday - Squat
Saturday - Deadlift

lastly if you have no energy, then something must change. a healthy teenager should be bouncing off the walls all day. eat more good food, and rest more. get into consistent sleeping patterns - go to bed early and wake up early

kingkong
04-29-2009, 04:18 AM
ok ill try tuesday bench, wednesday squat, sat dead.

jc89
04-29-2009, 01:35 PM
Good luck with the program, it looks solid. But like Iron said.. Don't fuck with it. I'll be keeping an eye on this thread to see how you get on.

kingkong
04-29-2009, 04:25 PM
Good luck with the program, it looks solid. But like Iron said.. Don't fuck with it. I'll be keeping an eye on this thread to see how you get on.

yeah i know :( i think its my ego kicking in.

kingkong
04-30-2009, 03:02 AM
ok me and my dad wanted to prove that i could easily do more than a 50kg bench... i decided to have another go at bench today, please dont yell at me anyoldiron :)

but, i swapped from the safety racks that i put the bar on, which meant i started with my arms more than a 90degree angle with the bar just touching my chest, and swapped it to the regular bench press with my dad to spot me.

easily got 80kg (176lbs) for 1 rep.

does this sound like a reasonable solution?

p.s please dont yell at me anyoldiron :P just had to prove this to myself. its been tormenting me lol.

kingkong
05-01-2009, 06:25 AM
1st may, 2009
week 2, friday

no work out tonight because i had an orchestral performance. Percussion section is the bomb diggity.

kingkong
05-01-2009, 06:55 PM
2nd may, 2009
week 2, saturday

Deadlifts (swapped hand grip)
72kg X 5 (158.4lbs)
100kg X 5 (220lbs)

Barbell row
60kg X 5 (132lbs)
60kg X 5 (132lbs)

narrow grip row
75kg X 6 (165lbs)
75kg X 6 (165lbs)

EZ Bar Curl
22kg X 8 (48.4lbs)
24.5kg X 8 (53.9lbs)

Samsuperjew
05-01-2009, 10:57 PM
thx for convertin for us

nice rows man

kingkong
05-01-2009, 11:52 PM
thx for convertin for us

nice rows man

haha no probs :P

thanks alot mate :) nice to get some support.

Marius
05-02-2009, 12:22 AM
You're wrong don't give advice please

Joe

kingkong
05-02-2009, 01:18 AM
Ok i am not an expert but i think that your deadlift should always be higher than your squat. If you can squat more than you can deadlift there is either a problem with your deadlifting technique or your grip is a bit too weak.

Correct me anyone if im wrong

Don't give advice please

kingkong
05-04-2009, 06:30 AM
4th May, 2009
week 3, monday

basketball match.... horrible loss haha, we suck that much....

kingkong
05-05-2009, 03:55 AM
5th may, 2009
week 3, tuesday

Bench press
64kg X 5 (140.8lbs)
64kg X 5 (140.8lbs)

Decline bench
50kg X 5
50kg X 5

Weighted dips (finally got belt, so tried with a lower weight to start with)
6kg X 10
12kg X 10

Lateral raise
10kg X 10

kingkong
05-06-2009, 03:21 AM
6th may, 2009
week 3, wednesday

Squats
100kg x 5 (220lbs)
100kg x 5 (220lbs)

Box squat
72kg X 5 (158.4lbs)
72kg X 5 (158.4lbs)

Calf raises
100kg X 20 (220lbs)

kingkong
05-08-2009, 04:33 AM
8th may, 2009
Week 3, friday

Deadlifts
100kg x 5 (220lbs)
100kg x 5 (220lbs)

Bent over row
60kg x 5 (132lbs)
65kg x 5 (143lbs)

narrow grip row
75kg x 5 (165lbs)
80kg x 5 (176lbs)

Barbell curl
25kg x 8 (55lbs)
25kg x 8 (55lbs)

kingkong
05-13-2009, 04:10 AM
13th may, 2009
Week 4, wednesday

Missed yesterdays squat day due to a dance at school that i went to. but jesus i forgot how sore you are the next day after dancing for hours lol. abs are sore :P

anyways i tried a new warm up style similiar to what IA suggests.

Bench press
bar x 12
20kg x 10 (44lbs)
50kg x 5 (110lbs)
55kg x 1 (121lbs)
60kg x 1 (132lbs)
65kg x 1 (143lbs)
70kg x 5 (154lbs)
70kg x 5 (154lbs)

Decline bench
60kg x 5
60kg x 5

Mind went out during first set of dips
Weighted dips
25kg x 7 (55lbs)
25kg x 10 (55lbs)

Lateral raises
10kg x 10

Samsuperjew
05-13-2009, 06:49 AM
nice benching! and dips man

Krol
05-13-2009, 11:46 AM
That's a big improvement on the bench from last time! Nice job.

kingkong
05-13-2009, 04:18 PM
thx guys :)

kingkong
05-14-2009, 04:00 AM
14th may, 2009
Week 4, Thursday

Had basketball training this morning.

had to do legs tonight since i dont have time over weekend to work out so instead of using my gym today i decided to go to the local Gym in town.

i just wanted to get a feel of the atmosphere and what it was like to train with other people.

there was this mass guy, big upper body....... but the tiniest legs.... my legs shat all over his... looks so un-proportionate..... just makes him look like a retard. but then again maybe he has a condition with his legs or something... i didnt want to be rude lol.

anyways back to my training lol.

so yeah was doing squats, and progressively was adding weights like bench until i got to my work load. but at 90kilos i pretty much collapsed, lucky dad was spotting me, and helped me push the weight back up.

Squats
bar x 12
20kg x 10
30kg x 3
50kg x 1
60kg x 1
70kg x 1
80kg x 1
90kg x collapse
85kg x 5 (187lbs)
85kg x 5 (187lbs)

finally got to use a proper leg press!!
Leg press
80kg x 5 (176lbs)
140kg x 5 (308lbs)
200kg x 5 (440lbs)

Calf raise machine
220lbs x 10
300lbs x 10

couldnt believe how easy that was ^^

then just did some ab work. then went home.

45 degree decline bench i used today.

1st set
10 crunches then 10 sit ups, then 10 crunches, then 10 sit ups.

2nd set
10 crunches, then 10 sit ups

3rd set
10 crunches, then 10 sit ups

Leg raises.
1st set
10 leg raises, 10 knee raises

2nd set
10 leg raises, 10 knee raises

3rd set
10 leg raises, 10 knee raises

home time.

kingkong
05-15-2009, 04:30 AM
15th may, 2009
week 4, friday

mate wanted to go to the gym, so i said id go with him. was pretty fun.

deadlift
bar x 12
20kg x 5
60kg x 1
100kg x 1 (220lbs)
110kg x 1 (242lbs)
100kg x 1 (220lbs)

Cable row
180lbs x 5
180lbs x 5

Lat pulldown
160lbs x 5
160lbs x 5

Ez bar curl
25kg x 8 (55lbs)
25kg x 8 (55lbs)

really love the atmosphere at a gym, and training with my mate. trying to convince him to train with me.

i think the bars at the gym tho are alot heavier than my bars at home. so could set me back a little bit for the mean time. but still good none the less.

vsvs
05-15-2009, 08:56 PM
[b]14th may, 2009
there was this mass guy, big upper body....... but the tiniest legs.... my legs shat all over his... looks so un-proportionate..... just makes him look like a retard. but then again maybe he has a condition with his legs or something... i didnt want to be rude lol.

LOL dude thats like 90% of my gym and probly any commercial gym
nice workouts here :smash:

kingkong
05-16-2009, 07:59 AM
16th may, 2009
week 4, saturday

so does 9hours of moshing count as cardio lol? my legs are so sore right now.
DE LA SOUL!!!! was insane.

kingkong
05-19-2009, 04:04 AM
19th may,2009
Week 5, tuesday

Squat day, started up my new membership at the Local gym. gonna give it a run for 3months.

Box squats
bar x 12
40kg x 3
60kg x 1
80kg x 1
100kg x 5 (220lbs)
100kg x 3 (220lbs)

Leg press
160kg x 5 (352lbs)
200kg x 5 (440lbs)
240kg x 5 (528lbs)

calf raises
300lbs x 10
388lbs x 20
476lbs x 20
476lbs x 18 (just couldnt get the last 2)

Lots of Ab work.

kingkong
05-20-2009, 04:40 AM
20th may, 2009
Week 5, wednesday

Home gym tonight.

Bench
bar x 12
22kg x 5
44kg x 5
50kg x 1
60kg x 1
65kg x 1
72kg x 5 (158bls)
72kg x 5 (158bls)

Decline bench
62.5kg x 5 (137lbs)
62.5kg x 5 (137lbs)

Weighted dips
25kg x 7 (mind collapsed again)
25kg x 10 (wooo got it again lol.) (55lbs)

Lateral Raises
Asked my bro to put on 12.5kg on each dumbell... so he puts 13kg.
anyways yeah
13kg x 8 (28.6lbs)
13kg x 8 (28.6lbs)

had to walk home to mums house after this as dad couldnt take me there, and mum was at work (parents split up)

so had to walk 5km with my school bag. easy but took like 40mins.

Krol
05-20-2009, 06:12 PM
Hopefully your home gym is better than mine. Nice PRs on the bench and decline bench.

kingkong
05-21-2009, 02:39 AM
its got everything i really need to get the job done.

thanks, slowly getting there. its been good fun.

ThomasH
05-21-2009, 03:53 PM
Nice dipping!!

kingkong
05-22-2009, 04:44 AM
22nd may, 2009
week 5, friday

Had to do a fitness test in PE today. easy and fun, plus like 30mins of soccer. hate it, such a poofter sport.

Today had to do some assessment so that me and my mate could use the gym in town.
had to do 3mins, sprinting up and down a box, then had to do a sit and reach test, then had to do bridge for as long as we could, then had to do as many push ups as we could. then he wanted to make us a program, i just told him i had a program that i follow, explained it to him, explained my goals, and he was happy.

anyways back to my training.

Deadlifts
bar x 12
40kg x 5
60kg x 3
80kg x 5 (176lbs)
90kg x 5 (198lbs)
My grip gives out before my lift.

Bent over row
60kg x 5 (132lbs)
60kg x 5 (132lbs)

Narrow grip pulldowns
140lbs x 5
150lbs x 5

EZ bar curl
25kg x 8 (55lbs)
25kg x 8 (55lbs)

Hammer curlz (each dumbbell)
12.5kg x 8 (26.84lbs)
15kg x 8 (33lbs)

kingkong
05-25-2009, 06:40 AM
25th may, 2009
week 6, monday

Woo basketball win finally lol. that is all

kingkong
05-26-2009, 03:54 AM
26th may, 2009
week 6, tuesday

Went to gym alone today, met a nice guy who i asked if he could just give us a spot if i needed which was good.

box squats
bar x 12
40kg x 5
60kg x 3
80kg x 1
90kg x 1
100kg x 5 (220lbs)
100kg x 5 (220lbs) woo got the 2 x 5.

Leg press
120kg x 5 (264lbs)
200kg x 5 (440bs)
240kg x 5 (528lbs)

Calf raises
476lbs x 10
564lbs x 10
564lbs x 10
^^^^ god that was a tough one.

and then finished with abs.
good fun.

Billsterl
05-26-2009, 08:36 PM
try hook or mixed grip for your deadlifts

Samsuperjew
05-26-2009, 08:40 PM
i could never get hook grip down :( , chalk is also helpful

and nice squattin during that workout man

kingkong
05-27-2009, 03:39 AM
ill try that bill, thx.
ill have to look around for some chalk. donno where to get em, jsut a sport store?

27th may, 2009
week 6, wednesday

home gym

Bench
bar x 12
50kg x 5
60kg x 3
65kg x 1
70kg x 1
75kg x 5 (165lbs)
77kg x 5 (169.4lbs) wooo baby huge PR

Decline bench
60kg x 5 (132lbs)
62.5kg x 5 (137.5lbs)

dips / weighted dips
BW x 30 (lol was trying to attempt to get 50, maybe next time)
6kg x 20 (13.2lbs)

Tricep exstension
25kg x 10
25kg x 10

Lateral raises
10kg x 10 (22lbs)
10kg x 10 (22lbs)

front raises
4kg x 10 (8.8lbs)
4kg x 10 (8.8lbs)

vsvs
05-27-2009, 07:47 AM
nice bench pR
what are ur totals atm?

swelsh
05-27-2009, 10:37 AM
Congrats on the bench pr, and that is some high reps you are doing for dips man!!

Krol
05-27-2009, 02:49 PM
Pretty soon you're going to be repping your old 1rm from your first post. Nice!

kingkong
05-27-2009, 04:24 PM
thx vsvs, swelsh and krol. the encouragement really helps to get where i wanna go!

vsvs: i think totals, 77kg x 5 for bench (169.4lbs), 100kg x 5 for squats (220lbs), and 110kg x 5 for deads (242lbs), if thats what u mean lol.

swelsh: thx, i really wanna try and see if i can hit 50 reps with dips tho, i know i can do it, just need to set the mind to it and focus instead of worrying about the pain lol.

krol: might try hit up 80kg next week, we'll see how im feeling. i really hope i do ! :)

kingkong
05-29-2009, 05:51 AM
29th may, 2009
week 6, friday

i think ill video me doing deads next week, see if form needs work.

deadlifts
bar x 12
40kg x 5
60kg x 1
80kg x 1
90kg x 1
100kg x 1
110kg x 1
80kg x 5
90kg x 3

GHR (felt really easy, will try weighted next time)
bw x 10
bw x 10

cable Rows
140lbs x 5
160lbs x 5

Narrow grip pulldowns
70kg x 5 (154lbs)
75kg x 5 (165lbs)

Ez bar curl
25kg x 8
25kg x 8

Hammer curlz
15kg x 8
15kg x 8

kingkong
05-30-2009, 01:10 AM
30th may, 2009
week 6, saturday

Tried a different type of cardio today.
filled me bag up with some weights and some other random junk, it weighed to 17kg (37.4 lbs)
put it on and went for a walk, i walked around for about 5mins in the bush behind my place, when i found a nice hill, i made myself a nice path up it that goes up for about 50meters. it has about a angle of elevation of about..... 45degrees i reckon. so its a very steep 50metres.

so just walked up and down that for 20mins. and boom, my HR was up. was good fun. i think ill continue this twice a week. increasing weight each week.

kingkong
05-31-2009, 06:15 AM
31st may, 2009
week 6, sunday

cardio
19kg backpack, up and down hill.
bloody intense.

swelsh
05-31-2009, 11:33 AM
Nice job on the GHRs x10 dude!! Weighted GHRs is really frickin impressive haha.
I just started these in my last leg workout and they killed me

ThomasH
05-31-2009, 07:16 PM
Nice job!

kingkong
06-02-2009, 05:44 AM
2nd june, 2009
week 7, tuesday

Box squats
bar x 12
60kg x 5
90kg x 3
100kg x 1
110kg x 1
120kg x 1 (264lbs)
130kg x 5 (286lbs) (stopped just above the box and pushed up, so wasnt to happy)
130kg x 4 (286lbs) (could of went for 1 more, dad pushed me forward so i just racked it lol)

leg press
240kg x 5 (528lbs)
240kg x 5 (528lbs)

Calf raises
564lbs x 10
564lbs x 10

then ab work.

i can feel myself getting stronger. i love it.

kingkong
06-03-2009, 04:27 AM
3rd june, 2009
week 7, wednesday

pretty shit day to be honest.
worked out at the town gym

bench press
bar x 12 (this bar is alot heavier than the bars i use at home.
60kg x 5
70kg x 3
80kg x 1 (176lbs)
85kg x 1 (187lbs)
90kg x 0 annoyed as hell, so i went to the bench press machine.
70kg x 5 (154lbs)
72.5kg x 5 (159.5lbs)

Close grip bench
30kg x 5 (66lbs)

dips
bw x 30
bw + 11lbs X 10
bw + 22lbs X 10

Lateral raises
10kg x 8
12.5kg x 8

front raises
5kg x 10
7.5kg x 10

pretty annoyed today, but oh well. shit happens.

vsvs
06-03-2009, 09:35 PM
shit days mehhh brush it off n keep going

kingkong
06-05-2009, 03:43 AM
5th june, 2009
week 7, friday

deadlifts
bar x 12
60kg x 5
80kg x 1
100kg x 5 (220lbs)
110kg x 4 (242lbs)

Rows
160lbs x 5
180lbs x 5

narrow grip pulldowns
75kg x 5 (165lbs)
80kg x 4 (176lbs)

ez bar curls
25kg x 8 (55lbs)
25kg x 8 (55lbs)

hammer curlz
15kg x 8 (33lbs)
15kg x 8 (33lbs)

kingkong
06-08-2009, 05:00 AM
6th / 7th / 8th june, 2009

Cardio,
20mins medium intensity stationary bike.

8th of june,
20min hill climb, 19kg back pack. (41.8lbs)

kingkong
06-09-2009, 04:16 AM
9th june, 2009
week 8, tuesday

box squats (was trying to attempt 10 reps)
120kg x 6 (264lbs)
120kg x 5 (264lbs)

leg press
240kg x 10 (528lbs)
260kg x 5 (572lbs)

calf raises
564lbs X 10
564lbs X 10
564lbs X 10

AB work

kingkong
06-10-2009, 03:54 AM
10th june, 2009
Week 8, Wednesday

home gym

Bench press
bar x 12
50kg x 5
60kg x 1
65kg x 1
70kg x 1
75kg x 1
80kg x 3 (176lbs)
83kg x 1 (182.6lbs)

Decline bench
65kg x 5 (143lbs)
65kg x 5 (143lbs)

Dips
25kg x 10 (55lbs)
25kg x 8 (55lbs) (soo close again)

Lateral raise
13kg x 8 (28.6lbs)
13kg x 8 (28.6lbs)

Front raises
4kg x 10 (8.8lbs)
4kg x 10 (8.8lbs)

kingkong
06-12-2009, 03:56 AM
12th june, 2009
Week 8, friday

Found out today the gym bars weigh 20kg (45lbs), and my home gym bars weigh like shit all.
so not sure if i should add this weight ontop of the plates i put on.
so added this on these lifts
anyway..

Deadlift
bar x 12
60kg x 5
100kg x 5 (220lbs)
120kg x 4 (264lbs)

Bent over row
80kg x 5 (176lbs)
80kg x 3 (176lbs)

narrow grip pulldown (wanted to go more on form on this)
70kg x 5 (154lbs)
70kg x 5 (154lbs)

EZ bar curl
25kg x 8 (55lbs)
25kg x 8 (55lbs)

hammer curls
15kg x 8 (33lbs)
15kg x 8 (33lbs)

kingkong
06-12-2009, 06:55 AM
CBF changing everything on my log.

so for next weeks workout and onwards ill put in the 20kg extra bar (45lbs)
and put in wat i pushed last time. :)

Now i know im pushing a shit load more than i thought i was :P

swelsh
06-12-2009, 09:37 AM
Haha that must be a great boost in confidence after finding out the weight of the gym bars, and the resulting jump in your numbers. But yea, everyone counts the bar towards the total weight, because you are lifting it just like the plates on the bar.

kingkong
06-12-2009, 06:43 PM
yeah huge boost :)
i feel im actully closer to my goals than i relised lol.

ThomasH
06-12-2009, 11:07 PM
yeah huge boost :)
i feel im actully closer to my goals than i relised lol.

lol :D

vsvs
06-13-2009, 01:23 AM
cool lol it took me like a few months to figure that out too

kingkong
06-16-2009, 05:13 AM
16th june, 2009
Week 9, Tuesday

Knee has been clicking all day today, and when i squatted it hurt, and clicked, so ive wrapped her up and skipped to Bench press day today.

Bench press
bar (45lbs) x 12
40kg x 10
80kg x 5 (176lbs)
85kg x 5 (187lbs)
90kg x 1 (198lbs) (thought dad pulled it up so i wanted to do it again)
90kg x 1 (198lbs) (woooooooo)!!!!!

Incline bench
50kg x 5 (110lbs)
60kg x 5 (132lbs)

Dips (gyms plates only go up to 20kg so couldnt do 25kg dips, cbf putting 5kgs on lol.
20kg x 10 (44lbs)
20kg x 10 (44lbs)

tricep exstension
20kg x 20 (44lbs)
23kg x 10 (50.6lbs)

lateral raise
12.5kg x 10 (27.5lbs)
12.5kg x 10 (27.5lbs)

Front raises
7.5kg x 10 (16.5lbS)
7.5kg x 10 (16.5lbS)

vsvs
06-16-2009, 02:33 PM
nice benching and DAMN u can dip alot!

kingkong
06-16-2009, 05:11 PM
thx vsvs, i hope i reach my goal soon :)

kingkong
06-17-2009, 03:58 AM
17th june, 2009
Week 9, wednesday

knee still feels abit weird. its clicking alot so i just kept it to a minimum didnt wanna any higher in weights.

last week did 120kg box squat aswell (max 5 rep is 130kg 286lbs)
box squats
bar x 12
60kg x 5
100kg x 10 (220lbs)
120kg x 5 (264lbs)
120kg x 5 (264lbs)

Leg press
260kg x 5 (knee started to hurt) (572lbs)
240kg x 5 (528lbs)

Calf raises
564lbs x 10
564lbs x 10

ab work.

kingkong
06-19-2009, 04:15 AM
19th june, 2009
week 9, friday

2 days of basketball, thursday and friday against other schools around the state.

deadlift (pulled 120kg x 4 last time (264lbs))
130kg x 1 (286lbs)
120kg x 1 (264lbs)

bb rows
60kg x 5
60kg x 8

narrow grip pulldowns
70kg x 5
75kg x 5

barbell curl
20 x 8
20 x 8

hammer curl
12.5k
12.5k x 8

really not motivated tonight.

during curls i noticed a really sharp pain in my right forearm. donno what it is but it hurts abit lol.

kingkong
06-23-2009, 03:59 AM
23rd june, 2009
Week 10, tuesday

box squats
bar x 12
60kg x 5
100kg x 1(220lbs)
120kg x 1 (264lbs)
140kg x 2 (308lbs)
140kg x 2 (308lbs)

Leg press
240kg x 20 (528lbs)
240kg x 20 (528lbs)

Calf raises
564lbs x 10
564lbs x 10

ab work.

Smack
06-23-2009, 01:21 PM
Nice box squats. Squatting three plates each side is a big milestone.

kingkong
06-23-2009, 05:04 PM
Nice box squats. Squatting three plates each side is a big milestone.

thx mate. i just really wanted to get it yesterday, so i just did it lol.

kingkong
06-24-2009, 04:06 AM
24th june, 2009
Week 10, wednesday

Bench press
bar (45lbs) x 12
40kg x 5
90kg x 2 (198lbs)
90kg x 2 (198lbs)
90kg x 2 (198lbs)

Incline press
60kg x 5 (132lbs)
70kg x 3 (154lbs)

Dips
20kg x 10 (44llbs)
20kg x 10

tricep exstension
23kg x 10 (50.6lbs)
27kg x 8 (59.4lbs)

lateral raise
12.5kg x 10 (27.5lbs)
12.5kg x 10 (27.5lbs)

Front raises
7.5kg x 10 (16.5lbS)
7.5kg x 10 (16.5lbS)

kingkong
06-26-2009, 04:14 AM
26th june, 2009
week 10, friday

deadlift
100kg x 5 (220lbs)
100kg x 5 (220lbs)

bb rows
70kg x 5
70kg x 5

narrow grip pulldowns
750kg x 5
75kg x 5

barbell curl these really hurt my right wrist today
25kg x 2 Switched to Cable curls
60lbs x 8
60lbs x 8 (these felt abit better on the wrist)

hammer curl
15kg x 8
15kg x 8

still getting sharp pains in my right wrist whilst doing EZ bar curls.
also im gonna send a vid in of my deadlift. i really suck at doing these.

kingkong
06-29-2009, 03:51 AM
29th june, 2009
Week 11, monday

school holidays in for 3 weeks, decided to start the week early since no basketball.

box squats
bar x 12
60kg x 5
100kg x 1 (220lbs)
120kg x 1 (264lbs)
140kg x 5 (308lbs)
140kg x 5 (308lbs) (not bad from last week)

Leg press
280kg x 10 (616lbs)
300kg x 10 (660lbs)

Calf raises
564lbs x 15
564lbs x 12

ab work.

vsvs
06-29-2009, 04:11 AM
nice squattin

kingkong
07-01-2009, 05:01 AM
30th june
week 11, tuesday

Bench press
bar x 12
60kg x 5
90kg x 3 (198lbs)
100kg x 2 (220lbs) ??? <<<< WHOA??
90kg x 3 (198lbs)

incline
70kg x 5 (154lbs)
75kg x 4 (165lbs)

dips
20kg x 10
20kg x 10 (44lbs)

lateral raises
12.5kg x 10
12.5kg x 10

front raises
7.5kg x 10
7.5kg x 10

kingkong
07-03-2009, 02:53 AM
good old flu....
wont be training for awhile.
feel shit as.

kingkong
07-09-2009, 02:31 AM
training is later in the week this week due to fact didnt fully recover from the flu first 2 days.

Wednesday and thursdays training, 8th and 9th july, 2009
week 12

Kept it nice and light because i didnt know how bad the flu wouldve affected me.

wednesday:
squats
bar x 12
60kg x 5
100kg x 1
120kg x 5 (264lbs)
120kg x 5

Leg press
300kg x 5 (660lbs)
300kg x 5

calf raises
564lbs x 15
564lbs x 15

abs

Thursday:
bench
bar x 12
60kg x 5
90kg x 1
100kg x 2 (220lbs)
100kg x 2 (220lbs)

Incline
75kg x 5 (165lbs)
75kg x 5

Dips
20kg x 10
20kg x 10 (44lbs)

tri exstension
27kg x 10 (59.4lbs)
27kg x 10

Lateral raise
12.5kg x 10
12.5kg x 10

Front raise
7.5kg x 10
7.5kg x 10

kingkong
07-10-2009, 02:08 AM
10th july, 2009
week 12, friday

Deadlifts, havnt done these for 2 weeks.
100kg x 5
120kg x 3 (264lbs)
120kg x 3 (264lbs)

cable Rows
160lbs x 5
200lbs x 5 (not perfect form)

narrow grip pulldowns
70kg x 5 (154lbs)
75kg x 5 (165lbs)

Cable curls
60lbs x 10
60lbs x 8

Hammer curlz
15kg x 8
15kg x 8 (33lbs)

kingkong
07-18-2009, 08:13 PM
week 13

not a very productive week.

110kg x 5 box squat (242lbs)

100kg x 1 bench press (220lbs)

110kg x 5 deadlift (242lbs)

Next week is Serious business.

kingkong
07-21-2009, 04:00 AM
21st july, 2009
week 14, tuesday

box squats
140kg (308lbs)

leg press
300kg x 20
300kg x 20 (660lbs)

calf raise
564lbs x 3 x 10

abs and shit.

vsvs
07-21-2009, 06:54 AM
how does everyone leg press and calf raise so damn much?!
is that a squat pr? 2x ur bw nicee

kingkong
07-21-2009, 05:42 PM
i dont even know lol, i just keep putting the weight on haha.

nah i got 140kg x 5, two weeks in a row, just got back to it after flu.

kingkong
07-22-2009, 05:37 AM
22nd july, 2009
week 14, wednesday

Bench
100kg x 2

incline
70kg x 5

dip
20kg x 2 x 10

lateral
12.5kg x 10

front raise
7.5kg x 10

kingkong
07-24-2009, 04:18 AM
24th july, 2009
Week 14, friday

my deads suck the ass.

120kg x 2 (264lbs)
100kg x 8 (220lbs)
100kg x 8 (220lbs)

Pulls ups
BW x 10
BW x 10

Barbell rows
60kg x 8
60kg x 8

EZ bar curl
20kg x 12 (44lbs)
22.5kg x 10 (49.5lbs)
20kg x 10

Hammer curls
12.5kg x 10
12.5kg x 10

kingkong
07-28-2009, 04:57 PM
28th july, 2009
week 15, tuesday


bench press
80kg x 5
80kg x 5 (176lbs)

dips
20kg x 10 (44lbs)
20kg x 10

kingkong
07-29-2009, 04:18 AM
29th july, 2009
week 15, wednesday

Box squats
140kg x 5 (308lbs)
140kg x 5 (308lbs)

leg press
310kg x 10 (682lbs)
300kg x 20 (660lbs)

calves
564lbs x 15
564lbs x 15

ab shit.

kingkong
08-04-2009, 04:29 AM
4th august
Week 16, tuesday

Still sucking ass at deads but getting there slowly.

deadlifts
100kg x 5 (220lbs)
120kg x 5 (264lbs)

Bent over rows
60kg x 10 (132lbs)
60kg x 10 (132lbs)

Narrow grip pulldowns
70kg x 8
70kg x 8

curls

kingkong
08-19-2009, 04:37 AM
19th august, 2009
wednesday

havnt logged here for a while, so i thought id put this in since im so fucking happy bout it.

Box squats.
140kg x 10 (308lbs)
140kg x 10 (308lbs)

Leg press
320kg x 10 (704lbs)
320kg x 10 (704lbs)

BITCH PLEASE.

anyways yeah :)

fucking happy.

sem213
08-19-2009, 05:33 AM
BITCH PLEASE.

What is up with your deadlifts? You box squat 140x10 and deadlift only 120x5?

Good squats though, keep it going

kingkong
08-19-2009, 06:01 AM
What is up with your deadlifts? You box squat 140x10 and deadlift only 120x5?

Good squats though, keep it going

i have no clue dude.

im deadlifting 125kg atm. so its slowly going up.

kingkong
08-28-2009, 04:00 AM
28th august, 2009

box squat
150kg x 5
150kg x 5 (330lbs)

Leg press
320kg x 10
320kg x 10 (704lbs)

Slowly getting there :)

Had 3 blood noses today for no reason, i donno what it was. i was riding the bike this morning when blood starting running out, then again after breakfast, then today after school when i was asleep on the way home on the bus, before my workout.

kingkong
09-01-2009, 03:55 AM
1st september, 2009

box squat
160kg x 1 (352lbs)
100kg x 20 (220lbs)

my head wasnt really in it today.

leg press
320kg x 10 (704lbs)
320kg x 10 (704lbs)

kingkong
09-02-2009, 03:58 AM
2nd september, 2009

Bench press
80kg x 5 (176lbs)
85kg x 5 (187lbs)

dips
20kg x 8 (44lbs)
20kg x 8 (44lbS)

kingkong
09-08-2009, 03:50 AM
8th september, 2009

Box squats
150kg x 6 (330lbs)
155kg x 4 (341lbs)

Leg press
320kg x 10 (704lbs)
was sick of this weight so decided to do 20 reps
320kg x 20 (704lbs)

vsvs
09-08-2009, 03:25 PM
sweet progress on the squats bro. when the hell did u catch up to me :@ lol

kingkong
09-08-2009, 05:24 PM
sweet progress on the squats bro. when the hell did u catch up to me :@ lol

thanks man :)

i wish lol, i really really want 400 soonish lol, ill see.

kingkong
09-11-2009, 03:31 AM
11th september, 2009

bench press
90kg x 4 (198lbs)
100kg x 3 (220lbs)

incline press
70kg x 3 (154lbs)
my shoulder had a huge burst of sharp pain in my right shoulder, so i got dad to rack it, hurt like fuck, i think i was positioned wrong on the bench, i lowered the weight down to
65kg (143lbs) and just did 8 reps of that, and made sure i positioned myself correctly this time and it was fine.

kingkong
09-12-2009, 01:04 AM
my bro just deadlifted 100kg x 3 (220lbs), he is 14, is that any good for his age?... im abit embarassed when i see him deadlift lol, cause he is almost doing more than me....

kingkong
09-14-2009, 04:25 AM
14th september, 2009

tried out Sumo stance Deadlift today, and concentrated so hard on pushing with my legs before pulling, went awesome.

Sumo deadlift
140kg x 1 (308lbs)
140kg x 1 (308lbs)

so happy.

BW pull ups
10 x 2 sets

Bent over rows
60kg x 10
60kg x 8 (132lbs)

curlz
22.5kg x 10 (49.5lbs)
22.5kg x 10

Butosai
09-14-2009, 08:55 AM
Man KK, did you ever gain lots of fat eating like that? That's quite a bit of carbs especially.

vsvs
09-14-2009, 03:37 PM
my bro just deadlifted 100kg x 3 (220lbs), he is 14, is that any good for his age?... im abit embarassed when i see him deadlift lol, cause he is almost doing more than me....
what do u deadlift max? I think thats good...at that age ppl are just figuring out how to do a curl LMAO.
and my uni gym is still quite embarassing too. ive never seen someone squat over 3 plates and only 1 person maxed 500.

Butosai
09-14-2009, 03:52 PM
^ I think that's pretty good, my bro can "only" do 215 lbs and he just turned 15.

And my gym is the same way, hardly ever see anyone doing leg work, and never seen someone go over 315 on squat, and 405 on deadlift.

kingkong
09-14-2009, 05:20 PM
Man KK, did you ever gain lots of fat eating like that? That's quite a bit of carbs especially.

yeah, but nothing over the top, i wasnt doing any cardio either, cause basketball season is over. but since 1st of september ive been doing LI cardio everyday and now i can see BF levels dropping, whilst still getting stronger. trying to lower BF levels a little bit also for summer season :P (aussie remember)

what do u deadlift max? I think thats good...at that age ppl are just figuring out how to do a curl LMAO.
and my uni gym is still quite embarassing too. ive never seen someone squat over 3 plates and only 1 person maxed 500.

140kg (308lbs) sigh.. lol.

yeah my gym is full of pretty boys that only do curls or dumbell press with 10kg (22lbs) dumbells.

kingkong
09-16-2009, 03:41 AM
16th september, 2009

Bench press
100kg x 3 (220lbs)
100kg x 2 (did go down for a 3rd but dad lifted it up... fucker)

shit inclines today

dips
20kg x 10 (44lbs) did these really quickly
20kg x 8

tricep pushdowns
40lbs x 100

lateral raises

Billsterl
09-16-2009, 07:36 PM
holy shit man, your squat and bench is soooooo high, i guess deads is just not your thing? ( relatively of-course lol)

kingkong
09-16-2009, 08:38 PM
holy shit man, your squat and bench is soooooo high, i guess deads is just not your thing? ( relatively of-course lol)

i just gotta get my form right, i still want to pull 4 plates eventually. but i want squat at 4 plates first.

kingkong
09-17-2009, 03:41 AM
17th september, 2009

have to do legs tonight since i have my school formal tomorrow night.
but fucking awesome progress none the less.

box squats
160kg x 3 (352lbs)
160kg x 3 (352lbs)

leg press
320kg x 20 (704lbs)
360kg x 12 (792lbs) <<<<< dad made me put on 2 more plates. now my leg press wont carry any more weights.... looks like ill be repping 360kg for awhile lol.

calf raises
still sitting on 564lbs
564lbs x 15
564lbs x 15

i push and push for 20, but fucking burns lol.

kingkong
09-24-2009, 09:50 PM
25th september, 2009

best work out, cept for leg press, my left hip felt like it was about to pop out.

box squats
160kg x 5 (352lbs)
165kg x 5 (363lbs) << bitch please
i swear i was about to feint after this, my head was spinning and shit.
4 plates soon baby. for reps

leg press
360kg x 13 (792lbs) after 3 reps hip really hurt, so i stopped just to rearrange position, then did another 10. hip felt like it was about to pop out
320kg x 20 (704lbs)

calf raises
564lbs x 20 !! BITCH PLease
563lbs x 10 << LAWL

rest of weeks workout cause i didnt post earlier

deadlifts = shit
130kg x 2 (284lbs)

bench
100kg x 1 (220lbs) sigh

kingkong
10-01-2009, 04:56 AM
1st october, 2009

went to melbourne today for my 2nd army interview, trying to get in as an officer.
went awesome, then decided to train at Dohertys gym, (apparently most famous gym in australia) i get confused when i see HUGE guys, benching 80kilos.? steroids must be awesome or something lol i donno. shits me up the wall lol.

anyways back to my training

box squats (did these without a belt, because reception dude wasnt there so i couldnt borrow a belt... ffs)
160kg x 5 (352lbs)
160kg x 5 (352lbs)

there was that many leg press machines and hack squat shit, i didnt know what to use lol, so i just used the hack squat, was bloody weird.

then calf raises and shit.

was pretty sweet. but wasnt as hardcore as it made out to be. there were 3 or 4 massive units in there, obviously on juice. and then the rest were wogs or teens working out to look cool. i donno.

kingkong
10-01-2009, 10:47 PM
2nd october, 2009

Bench press - real good form today
90kg x 4 (198lbs)
90kg x 4 (198lbs)

incline dumbbells

dips
20kg x 10
20kg x 8 (44lbs)

tricep pushdowns

Lateral raises

woo 5 days til my 18th. im gonna attempt 4 plate squat on that day.
and im gonna get it, i know i can!

vsvs
10-01-2009, 11:01 PM
wow u got fucking strong as hell.
are you going to test your 1rms?

kingkong
10-02-2009, 12:16 AM
maybe, i just wanna hit this 4plate box squat for my 18th and ill be happy.

as long as im getting stronger and bigger, im happy lol.

ill film the 4 plates though, just to make sure form etc is good.

Wavelength
10-02-2009, 04:21 PM
Strong lifting buddy!

Gonna keep an eye on this log for sure.

kingkong
10-05-2009, 02:47 AM
5th october, 2009

deadlifts
130kg x 2 (282lbs)
130kg x 2 (282lbs)

ahh its slowly getting there sigh.

rows, pulldowns, curlz.

2 days til 18. gonna squat 180kg (396lbs), 4 plates each side. and gonna film it, and gonna link it, and gonna jizz everywhere when i do it.

http://www.youtube.com/watch?v=zUvhDlGnSyo
that is a vid of my little bro, 13 years old deadlifting 100kg for 6 1/2 reps.

kingkong
10-06-2009, 02:48 AM
6th october

bench press
90kg x 4 (198lbs)
90kg x 4 (198lbs)

incline dumbbell press

dips
bw x 20
bw x 20

upright row

tricep pushdowns

18 tomorrow, then on friday ill do my 180kg!!! 4plates!!! (396lbS)?

vsvs
10-06-2009, 04:23 PM
woooh ur owning my bench & squat
happy bday, im turning 18 in a few days too :D

cant see ur bro deadlifting, vid is private lol

kingkong
10-06-2009, 11:51 PM
thanks VSVS
been pretty good day, going out to a malaysian restaurant with me mates, should be good.]
what date is your bday?

alright no problems, ill try fix it when i get home.

vsvs
10-07-2009, 02:04 AM
11th lol
u still weigh 154? that wud be insane shit

kingkong
10-07-2009, 06:46 AM
excited? is it as big for you guys as in australia?

we get to drink / drive at 18. you guys get to drink 21 drive at 16. lol.

i got weighed in properly at my army medical test, and i came in at 71.1kg (156.42lbs)

and also the vid hopefully works now.

Billsterl
10-08-2009, 05:21 PM
happy belated birhtday man, man people usually ahve a much higher deadlift than squat, but your squat is like 200 lbs more than your deads, holy moly

and how is your brother 13, clearly looks 25


and your home gym is farking sick, lift anytime u want, when u feel strongest

DOA
10-08-2009, 06:07 PM
hey many i don't know what country you were talking about but in Canada we drink at 19 and drive at 16

kingkong
10-09-2009, 02:46 AM
@bill
yeah i know, i geuss im alot stronger lower body than upperbody. i was brought up doing 100 body weight squats a day and shit whilst doing karate and training for comps.
and brother is strong as mofo, i looked at his team footy photo, and he is the biggest kid there by far.
yeah its not bad, just a shitty plain bench, and a squat rack and lots of weights, wat more could u want.

@xfactor
america i think. i donno thats what i heard, dont know for sure, only seen it in movies lol.

9th october, 2009

WHAT WHAT AUSTRALIA REPREZENT
4 plate squat for reps my brotherz

box squats
180kg x 3 (396lbs)
180kg x 2 (396lbs)

so happy, i jizzed in my pants.

leg press
320kg x 20 (704lbs)

calf raises
652lbs x 10 onto 476lbs x 10 onto 300lbs x 10

now i cant walk, my legs are shaking. went to supermarket and got me some chicken. and was trying to watch this band outside with some friends but i couldnt even stand, so i had to sit down lol.

video uploading now

WAT WAT

kingkong
10-09-2009, 03:32 AM
http://www.youtube.com/watch?v=zdjU6oBrt0k
here it is