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aaron
01-09-2010, 06:55 PM
I'm 18, 5ft 8 and weigh 85 kg or 187 lbs. (i'll convert weights)

My goal is to become stronger and bigger, plain and simple. I can't train my chest due to too many injuries to my shoulder. You won't see any bench pressing, floor pressing or even push ups in here. Strangely enough though I can still overhead press, albeit with a bit of pain.

My best lifts in a gym were: 160kg (352lbs) narrow stance back squat, 200 kg (440lbs) deadlift for three reps(with straps and belt) and a 120kg (264lbs) bench press, when I could bench obviously.
The bench and squat 1 rep maxes were tested about 1-2 months ago so they are recent. The deadlift one was about 6 months ago and I can no longer do that weight.

Currently i'm training at home with just a barbell because I can't afford gym membership at the moment so the main lifts i'm gonna be working on most are barbell hack squats, barbell rows and overhead presses. I don't really have a programme as I find them boring and I make better progress when i'm motivated and not bored to death. I like the freedom to do whatever I want on any particular day. Usualy however I will do a pull day, a push day and a leg day then begin again from the start.

aaron
01-09-2010, 07:02 PM
Diet:
protein shake 40 grams
2 jacket potatoes, 2 steaks
2 small steaks as a snack raw.
2 chicken legs and rice for dinner
ice cream and cream
protein shake 40 grams
pint of whole milk

Very happy with the amount of food I got to eat today. Tomorrow doesn't look very promising my fridge is practicaly empty.


Training:
Barbell Hack Squat - 100kg(220lbs)x15, 120kg(264lbs)x10, 130kg(286lbs)x8, 140kg(308)x6, 150kg(330lbs)x6. Don't always pyramid the reps like this but decided I would today. Got a good pump. These burn the hell out of your quads. I start each rep from parallel or just below.

aaron
01-11-2010, 01:32 PM
Diet:
Protein shake with pint of whole milk
McChicken sandwhich and large fries
2 chicken breasts, brocolli and pasta
Chicken kiev, brocoli and rice
Protein shake with pint of whole milk

Training:
Barbell Row - 70kg(154lbs)x4, 80kg(176lbs)x4, 90kg(198lbs)x4, 100kg(220lbs)x4, 105kg(231lbs)x4, 110kg(242lbs)x4, 100kg(220lbs)x6

I do all my barbell rows starting from the floor each rep. Makes them much harder this way and doesn't allow for alot of rocking and hitching the weight up. I pull the bar to my upper abdomen.

Decided just to do sets of 4 today. Simple.

aaron
01-11-2010, 02:13 PM
Question for anyone more advanced. Is doing one exercise still beneficial as long as you make progress in some way. This week I used more than I did last week but I only did 1 exercise instead of 2.

I train by doing one exercise a workout quite frequently. Is it okay as long as I keep adding weight?

aaron
01-12-2010, 11:13 AM
Heres some old pictures of me but the only ones I have at the moment. Will try and get new ones soon ish.

These were about 2-3 months ago -
http://img264.imageshack.us/img264/8707/15563338799525483591525.jpg
http://img51.imageshack.us/img51/7692/15563338797885483591525.jpg
http://img402.imageshack.us/img402/3754/15563338794670483591525.jpg

This was about 5-6 months ago -
http://img707.imageshack.us/img707/5126/94312789609304835915254.jpg

I was training with high volume in these pics. We will see what low volume, compound work does for me.

aaron
01-12-2010, 11:14 AM
This was also about 6 months ago but I like this pic -
http://img442.imageshack.us/img442/8291/57602503913754835915254.jpg

DOA
01-12-2010, 03:32 PM
lol aaron because your log is new I thought you were some little kid but you are a beast. Good Job

aaron
01-12-2010, 04:24 PM
Thanks xfactor. Not quite a beast yet but working on it! :)

Diet:
6 mcvitties waffles
2 breaded chicken breasts, brocoli and pasta
protein shake with pint of whole milk
some nasty piece of fish with brocolli and potatoes
protein shake with pint of whole milk
2 additional pints of whole milk

Yes I drink more milk than I eat food. Its cheaper.
Wasn't a bad day for food. Got in a decent amount.

Training:
Overhead barbell press - 50(110lbs)x5, 60(132lbs)x5, 70(154lbs)x5, 75(165lbs)x4, 75(165lbs)x3

Barbell curl - 30(66lbs)x6, 40(88lbs)x6, 50(110lbs)x5, 50(110lbs)x5, 50(110lbs)x5

Beat my personal best on the overhead press today by one rep by getting 75x4 instead of 3. Was dissapointed though I couldn't do another set of 4. My overhead press is incredibly weak mainly due to my nackered shoulders but im determined to get it to 100kg.

aaron
01-13-2010, 05:44 PM
Was ill today which was disapointing as I was planning to do hack squats. I'l do them tomorrow though and may do some tricep work as well to help my overhead press.
Gonna go for a 155-160 kg hack squat for a few reps. I'l see how it goes.

Diet:
Protein shake with water
2 chicken breasts and brocolli
2 pints whole milk
Chicken and a few noodles for dinner
Tuna sandwhich
Protein shake with water

Didn't eat much today. All the portions were small as I really didn't feel like eating alot. The first thing I ate was at like 3 pm and I woke up at like 7.
Hopefully will be back on track tomorrow.

slyfox115
01-13-2010, 06:42 PM
Youve definintly got a solid foundation for 18 man. Keep pounding that food.

aaron
01-14-2010, 11:11 AM
thanks slyfox. food is the problem area for me though. Just can't seem to get enough of it. I look at alot of peoples logs on here and everyone seems to be able to eat twice as much.

Training:
Hack Squats - 150(330lbs)x2, 160(352lbs)x5, 170(374lbs)x3, 170(374lbs)x3

Thats all i did today. Was starving throughout my entire workout so didn't do too many sets or reps. Still managed to hit a personal best though. Did some other warmups before the 150x2. Obviously didnt start on that weight.

Didn't do any tricep work like I said yesterday, was too hungry and my shoulder is killing so I think the smart thing to do is rest it for now.

Will post diet for today later.

oh yer, this is where i train btw, my garage.
http://img403.imageshack.us/img403/3994/img0002gl.th.jpg (http://img403.imageshack.us/i/img0002gl.jpg/)

DOA
01-14-2010, 12:02 PM
Is that the only lifts you do or do you just show highlights of your workout?

aaron
01-14-2010, 12:09 PM
Overhead press, row from floor and hack squat are my main lifts I do most of the time. I'l change it occasionaly when I feel like it.

And yer what I write down is all I do. Todays workout took about 20-25 mins.

DOA
01-14-2010, 12:27 PM
Well since you get results from it I can't blame you good job

aaron
01-14-2010, 12:47 PM
xfactor, i haven't always trained like this. I only started doing it recently. I till recently trained with very high volume but my lifts wern't any way near high enough so now i'm just focusing on strength for the moment. :)

Wills, I tried them before but totally forgot about that exercise. If I can find somthing to stand on i'l give them a go somtime. thanks.

aaron
01-14-2010, 01:01 PM
yer might have to do that. il have a look in my garden though somtime. got a feeling we might have some flat tiles or somthing i can stand on.
Do you do snatch grip deads often? Should I do them as a leg workout or back though? Which one does it stress most?

DOA
01-14-2010, 01:47 PM
Ye aaron I figured you havent always trained like that since on your pictures you said you trained high volume at one point. But you ARE gaining strength very nicely might i add

aaron
01-14-2010, 03:57 PM
Wills I will probably do them next time I work back. I'l just stick in one work set to failure, probably rest pause. thanks for the advice.

yer im quite surprised at how quickly im progressing on low volume. I think part of it is mental and that im so used to high volume when it comes to these low volume workouts, whilst they are heavy they are actualy pretty easy.

oh yer edit.
Diet for today:
3 chicken breasts, brocolli, pasta
protein shake with pint of whole milk
Turkey sandwhich
Pint of whole milk
Spaghetti Bolognase
2 Pints whole milk
Protein shake

aaron
01-14-2010, 04:37 PM
Deadlifts to failure and rest pausing = not a good idea.

Done them before alot. Used to do 20 rep and i think i did 25 rep deadlifts once. lol
Works for me.

aaron
01-14-2010, 06:08 PM
I was talking about the injury potential when taking movements like deadlifts beyond concentric failure.

sorry what is concentric failure?

I obviously won't push myself on if I can feel my lower back or anything going. When deadlifting, especialy when heavy I reset and pause for a second to get my back in the right position again before pulling. I find that just taking a second of 2 at the bottom to reset stops your form getting sloppy.

aaron
01-14-2010, 06:25 PM
ah right. I know jack all about lifting as you probably realised. thanks

I don't see rest pause as going beyond failure like forced reps and negatives and that stuff. I just see it as very short breaks.

aaron
01-16-2010, 02:03 PM
Today just did some back work. Went pretty easy as I only had one thing to eat today so far and wasn't feeling too energetic.

Training:
T Bar Rows - 80kg(176lbs)x6, 100kg(220lbs)x6, 115kg(253lbs)x6, 120kg(264lbs)x6
Snatch Grip Deadlifts - 150kg(330lbs)x5, 160kg(352lbs)x3

I tried the deadlifts standing on a beer crate but it kept moving and decided it was pretty unsafe to pull off that. I'l try and find somthing else to do them on in future. The T bar rows were very easy but wanted to make a change from doing rows from the floor.

Will post diet later once I've eaten some more.

Diet:
Protein shake with pint of whole milk
4 Chicken legs, pasta and brocolli
Pint of whole milk
Beef Soup followed by chicken and noodles for dinner
Can of tuna and pint of milk
pint of whole milk with protein shake

DOA
01-16-2010, 10:40 PM
Wow man how can you drink all that milk? What are the macros on whole milk?

aaron
01-17-2010, 07:54 AM
I don't really like it but its cheaper than eating food. Good for bulking up I heard too.
Whats a macro? calories? fat? protein?

aaron
01-17-2010, 11:48 AM
Training:
Overhead press - 65kg(143lbs)x1, 70kg(154lbs)x1, 80kg(176lbs)x1, 80kg(176lbs)x1, 82.5kg(181lbs)x1, 82.5kg(181lbs)x1

Cheat Curls - 60kg(159lbs)x5, 60kg(159lbs)x7, 60kg(159lbs)x5

Tricep Deadlifts - 40kg(88lbs)x5, 45kg(99lbs)x5, 50kg(110lbs)x5, 52.5kg(115lbs)x2



I filmed the overhead presses but my stupid camera didn't save and the same goes for the tricep deadlifts. The only vid I got was a set of shitty cheat curls. Enjoy.
http://img683.imageshack.us/img683/6469/img0010.mp4

edit:
Diet:
Protein shake with pint whole milk
Chicken, brocolli, and pasta
Steak, brocolli and pasta
Roast chicken, potatoes, brocolli
Protein shake with pint whole milk

Today was a good day for food for me.

DOA
01-17-2010, 05:04 PM
I think u meant 159lbs of cheat curls, Your right manthat is your best diet so far

aaron
01-17-2010, 05:09 PM
oh yer. my mistake. 59 lbs would be pretty weak. especialy to cheat on.

yer. it won't be like that every day but when you got it you may as well eat it. Reckon I got atleast 200g protein today, if not more.

aaron
01-19-2010, 03:38 PM
Training:
Hack Squats - 160(352lbs)x5, 160(352lbs)x5

Very annoyed today. Was fired up for today but every time I tried to do a rep of these I nearly threw up. Even on the warmups i was struggling to keep my food down. The energy was there but I just couldn't bare to face another set of puking into my mouth. Dunno what was up. :S

Edit
Diet:
Protein shake with pint of whole milk
2 pints whole milk
4 chicken thighs, brocolli and pasta
Beef and dumplings
2 chicken breasts
protein shake with pint of whole milk

power-builder
01-19-2010, 07:03 PM
You have some solid size for you age. Good luck with you training and diet.

dballer
01-21-2010, 03:39 PM
SOlid Work so far brO! Your strong! keep up the hard work!

aaron
01-21-2010, 04:33 PM
Thanks for the comments guys.

Unfortunately, due to me being a total idiot I drank untill I almost dropped yesterday. Have been being sick since like 1 o clock last night. Tried to eat earlier but it didn't end well so haven't eaten anything all day and its 9 30 now. I hope to get back on track and lifting again on saturday. Will use tomorrow to eat a hell of alot to catch up.

DOA
01-21-2010, 04:36 PM
LOL man thats why I don't drink or smoke or even do drgus I gave all of that up midway through highschool and I feel like a much better person

aaron
01-21-2010, 04:40 PM
yer i know it was stupid but had fun on the night till i started puking. Funny thing was both my mates are also in a similar state.

Usualy i'll just have a few jd's with coke but decided to drink beer last night. Never again.

aaron
01-23-2010, 08:22 AM
Okay will most likely be working out again later. Gonna get serious this time. Been on auto pilot for the last few months and it shows in my physiqe. Its terrible.

Gonna combine bodybuilding training with strength training. Don't have a set programme but 3 days a week i'l be working on strength in the Deadlift/Row, Overhead Pressing and Hack Squats. Then on another 3 days a week i'l be hitting the bodybuilding style training hard with high volume in a gym doing chest and back, shoulders and arms and legs. Then i'l most likely take 2 days off and start again. I'l post on here and tell you how it goes. I'l also get some pictures soon and I guarantee i'l look 100x better.

I know alot of people think high volume is useless but I got my best results from it, most of my strength from it and had a hell of alot of fun doing it.
I don't enjoy my training at the moment. Sure, my strength goes up fast but I also long to use machines, do high volume work and just have fun so i'm gonna combine the two. I have though from reading these forums realised that getting strength up is important so i've taken that on board and will continue to get stronger.

Chest and back workout coming up later...

DOA
01-23-2010, 11:25 AM
Fun is the most important part of training to me, If you are doing it to just do it then what is the point. For me getting stronger is fun! So its easy for me to stick to "boring" routines.

aaron
01-23-2010, 12:50 PM
Yer I do love getting stronger but tbh I also wanna get a massive pump and come out of the gym feeling tired. Recently I been getting stronger every single session but doing one compound exercise or 2 and getting stronger isn't as fun as absolutely annihilating a muscle group with high volume and heavy weights.
But I now understand the importance of getting strong so I will combine the two to keep me motivated.

Just got back from the gym which I can use free for a few days so thats a bonus.

Chest and Back:
Bench Press - Built up to 1 set of 6 of 225 lbs. Hurt my shoulders but wanted to see if I could still put up 225.

Hammer Strength Lat pull down - 4 sets building up to 132lbs each side for 5.

Incline dumbell bench press - 5 sets building up to 100 lb dumbells for 3 reps. Shouldn't have done so many sets cus was weak by the last one.

Cable supinated lat pull down - 4 sets building up to 264 lbs for 6

Hammer Strength chest press - 2 sets of 132lbs each side for 5

Cable flyes and cable straight arm pulldowns for a finishing pump.

Seriously felt good to work chest again and get a massive pump. Has done wonders for my motivation.

aaron
01-26-2010, 05:13 PM
This is what ive roughly eaten the last few days and im gonna try and keep it up for a while.
I'l try get this in in a day.

Oats and milk for breakfast (note for once eating somthing solid at breakfast)
2 pints of whole milk
80 grams of whey protein
sandwhich with beef/chicken/tuna in
steak or chicken for lunch with pasta or rice and brocolli
dinner whatever my mum cooks
bowl of pasta with tuna or beef in
3 spoons of cottage cheese

Seriously this is painful eating this much. lol

DOA
01-26-2010, 10:48 PM
Nice diet today man cottage cheese is so good!!!

aaron
01-27-2010, 06:10 PM
Barbell Row from floor - 154lbsx5, 176lbsx5, 198lbsx5, 220lbsx5, 242lbsx5, 248lbsx3

Hang clean - 132lbsx3, 154lbsx3, 176lbsx2

Barbell curl - 88lbsx5, 110lbsx5, 115lbsx4, 115lbsx4

Decent workout except the hang cleans. My shoulders were so tired for some reason.

aaron
01-29-2010, 01:49 PM
Push Press - 60kg(132lbs)x3, 70kg(154lbs)x3, 80kg(176lbs)x3, 85kg(187lbs)x3, 90kg(198lbs)x3, 100kg(220lbs)x2

Tricep Deadlift - 30kg(66lbs)x6, 35kg(77lbs)x6, 40kg(88lbs)x6, 45kg(99lbs)x6

I tried the push presses originaly with a wider grip but went back to my original as any wider seemed to hurt my shoulders quite badly. Tricep deadlifts were pretty submaximal and just decided to stick them in to work my arms for some fun.

I originaly intended just to work up to 198lbs on the push press but decided "fuck it, im going for 4 plates". Wasn't sure how it would turn out as i never put that much over my head. Cleaning the weight up was hard as hell and my form gets abit sloppy on the first rep. I don't push my head under the bar as soon as it passes my forehead and as you can see it stops dead. This was because I was basicaly expectecting to fail. I then decided that cus I had it up there I may as well make the best of it. Pretty happy.

90kg/198lbs easy!!
http://img52.imageshack.us/i/11670499.mp4/

100kg/220lbs!
http://img52.imageshack.us/i/100.mp4/

Triceps 45 kg/ a massive 99lbs
http://img34.imageshack.us/i/img0052.mp4/

sorry about the wait before u actualy see any pressing on the 100kg vid.

aaron
01-30-2010, 01:53 PM
Hack Squat - 130(286lbs)x3, 150(330lbs)x3, 160(352lbs)x3, 175(385lbs)x3

Zercher Squat - 60(132lbs)x15

Good solid workout today. Hit a new personal best on hacks. Previous personal best was 170x3 and beat it by 5 kg so im happy.

The zerchers were just a warm down and abit of fun at the end. Wouldn't be able to do them as part of my regular routine without a rack. Too awkward getting the bar to your arms, especialy when you squat narrow stance your legs get in the way.

Ozzy
01-30-2010, 02:09 PM
Nice lifts man, well done on the hack squats PR

DNR
01-30-2010, 02:56 PM
Zerchers look like a brutal lift...I haven't done them yet cause I'm scared...lol. Do you find they help much in your overall strength?

aaron
01-30-2010, 03:02 PM
thanks ozzy!

This was the first time i've done them and possibly the last till I get a rack. Really is hard getting it into position without a rack so wasn't able to really tax myself. 60kg was easy. Probably could have got 25 reps or so with it but didn't see the point going so light.

It would definately be a tough lift if you went all out, mabye trying 3 rep maxes or so. I would take a guess that it would be on par with the pain you feel doing front squats. Its a safe lift as you can just dump the weight very easily if you get stuck.

vsvs
01-30-2010, 09:41 PM
Thats some mean ass upper body strength dude.

aaron
01-30-2010, 09:48 PM
Thats some mean ass upper body strength dude.

thanks mate.
the secret is to go out and get absolutely piss drunk like tonight then get really hungry and order a ton of kfc at 2 in the morning!

Reminds me diet for today:
Oats and milk
Protein shake with whole milk
chicken sandwhich
bacon and chicken baguette
beef sandwhich
chicken and rice and duck (chinese)
protein shake with whole milk and oats mixed in.
Kfc popcorn chicken, legs and chips.

DNR
01-30-2010, 09:53 PM
thanks mate.
the secret is to go out and get absolutely piss drunk like tonight then get really hungry and order a ton of kfc at 2 in the morning!

Reminds me diet for today:
Oats and milk
Protein shake with whole milk
chicken sandwhich
bacon and chicken baguette
beef sandwhich
chicken and rice and duck (chinese)
protein shake with whole milk and oats mixed in.
Kfc popcorn chicken, legs and chips.

LOL, reminds me of my university lifting days...only my buds and I would order pizza at 2 in the morning.

Actually one half decently healthy pizza I use to order alot in school was the following from pizza pizza:

whole wheat crust
no cheese
BBQ sauce
extra chicken
black olives
red onions

High protien, high carbs, low fat. Not bad on a cheat day, although I used to have alot of cheat days while going to school ;)

aaron
02-02-2010, 11:27 AM
whats a pizza without cheese though DNR?? :o
was gonna get somthing similar to what u described after pub yesterday but the only place that was open was the kebab shop. Settled for a dirty chicken donner in pita bread. :S

aaron
02-02-2010, 11:51 AM
Today did t-bar rows for my back exercise. My lowerbacks killing at the moment so decided to give barbell rows a miss cus they murder my lower back.

T bar rows - 60(132lbs)x6, 80(176lbs)x6, 100(220lbs)x6, 115(253lbs)x6, 130(286lbs)x6, Drop set down from 140(308lbs).

Preacher Curls - 20(44lbs)x8, 25(55lbs)x8, 30(66lbs)x8, 30(66lbs)x8

The t bar row drop set wasn't to failure after the first set of 308 because it would put too much pressure on my lower back if i kept repping to failure on the lighter weights. The main idea was to just get a pump.

The preachers I did for a change from barbell curls. Since I dont have a bench that has a steep enough incline i do them bending over on my knees. See the vid for a demo. It works pretty well.

T Bar Row 140 drop set.
http://img704.imageshack.us/i/tbarrow140drop.mp4/

Preacher Curls my way.
http://img32.imageshack.us/i/preachercurldemo.mp4/

aaron
02-03-2010, 02:04 PM
Excited about training later. Was meant to be doing a push workout today but am really tired and lacking motivation so gonna head down to the gym today and combine a pressing and leg workout. Gonna go as heavy as possible on a push lift and probs the hack squat machine then do some extra shoulder and tri work. Will probably be pretty high volume but hey i may as well make the most of it!

Will post how it goes and mabye diet later. I'm not too concerned about what i'm eating at the moment. Just trying to get 3 - 4 solid meals in a day.

aaron
02-03-2010, 05:38 PM
Alright ended up signing up for the week to take advantage of the greater range of equipment.

Close Grip Bench - 100(220lbs)x3, 100(220lbs)x3, 100(220lbs)x3, 110(242lbs)x1, 110(242lbs)x1, 110(242lbs)x1.
All very easy except last set of 242 which was abit of a grinder.

Hack Squat Machine - 30(66lbs)x6, 60(132lbs)x6, 90(198lbs)x6, 120(264lbs)x6, 120(264lbs)x6
Very stiff old machine so last sets were very hard. This is all I did for legs cus i'l be doing them again soon.

Cable straight bar pushdowns - Built up to using the whole stack for 7 reps. Dunno how much it is but it was bloody heavy.

Dumbell side laterals - 10(22lbs)x15, 12.5(27lbs)x12, 15(33lbs)x7

Incline Hammer strength chest press - Drop Set 100(220lbs)x3, 80(176lbs)x3, 40(88lbs)x8
Dunno why I did this. Was pointless with such light weights but just wanted a pump. My right shoulder was really weak here. Too much work in one session.


Aim for next week is to do push presses inside a rack and see if I can put up 220x3. Should be able to with this weeks tricep work and not having to clean the bar up.
Then i'l go back to strength training in my garage.

aaron
02-04-2010, 12:38 PM
Today did some more back and bicep work. High volume but heavy as possible.

Lat pulldowns - Worked up to max set of 10 then a maximum set of 6. All the machines at my gym are missing numbers on the weights so no idea how heavy. Was two off the whole stack tho with the set of 6.

Hammer strength lat pulldown - 60(132lbs)x6, 80(176lbs)x6, 100(220lbs)x6, 110(242lbs)x6

Rack pulls - 220(485lbs)x3, 260(573lbs)x3, 260(573lbs)x2

Alternating dumbell curls - 22.5(50lbs)x8, 22.5(50lbs)x8

Cable rope hammer curls - ??x8, ??x8

Preacher curl machine - ??x6

Decent workout.

DOA
02-04-2010, 01:10 PM
Nice job on the workouts aaron you are a beast!

aaron
02-04-2010, 04:15 PM
thanks man felt pretty beastly doing the rack pulls. not gonna lie. was dissapointed 573 was a struggle. Would have liked to have hit 600 but there was no way in hell that was gonna happen.

aaron
02-07-2010, 08:48 AM
Terrible weak workout today. Only had a can of coke during the workout so no strength at all.

Narrow stance Box Squats - 60(132lbs)x5, 100(220lbs)x5, 120(264lbs)x3, 140(308lbs)x3, 160(352lbs)x3, 170(374lbs)x1

Tried to push press after and struggled on 100(220lbs) when last week it flew up. Then ground out 102.5kg(225lbs) for one messy rep with abit of help. Hurt my back as well.

Single arm laterals - 15(33lbs)x6, 15(33lbs)x6

Close grip decline bench with pause - 90(198lbs)x5, 90(198lbs)x5

Hammer Strength shoulder press - 90(198lbs)x7, 90(198lbs)x6

Single arm cable pushdowns - ??x10, ??x10

aaron
02-07-2010, 05:12 PM
Might have to sort out a diet/start doing cardio soon. My diet is terrible and im fat at the moment since I stopped doing volume training 4-5 days a week...
Most of my food comes from carbs like pasta and oats so i'm guessing this is the main problem.
I know zero about diet so time to hit up the nutrition forum i guess and get reading. It sucks cus nutrition is rediculously boring and i HATE eating with passion. lol gotta be done though...

DOA
02-07-2010, 09:51 PM
Nice to see you see the light about nutrition although it appears that you have good genetics. But ya nutrition can be boring but if you can find one where you can flavour up the food and enjoy doing it. If you are just forcing down you dislike then its not really worth it and you should find something else. Good luck with the diet man

aaron
02-08-2010, 11:31 AM
I'm gonna read up on some diets but its unlikely I will do one as theres no way i'l ever count calories, protein etc

What i will try to do is stop eating a ton of carbs before bed. Also gonna stop eating fast food regularly like i do now and will not drink coke regularly either. ffs i was drinking a can of coke in the gym the other day in between sets. Cutting down on the amount of whole milk i drink to just 2 pints maximum a day should help too. I think milk was the main culprit behind me getting fatter. 4-6 pints a day aint gonna make u lean lol.

Was interested though in the warrior diet. Seems i could mabye do that but id definately research it first alot more.

Another probem with me is that im lazy and hate eating so during the day i cba to eat often and it gets to like 9 o clock and im like shit i should probably eat 2 more meals seeing as ive only had lunch and dinner. I end up cramming a ton of food down me just before bed. I'l try and spread them out more evenly during the day.

TimeForMass
02-08-2010, 11:57 AM
http://www.ironaddicts.com/forums/showthread.php?t=23675

This should help if you havent already read it.

aaron
02-09-2010, 05:28 PM
thanks for that timeformass. hadn't read that.

today wasn't gonna train cus i couldn't be assed untill i saw some pics of sergio oliva!

Seated cable row - Whole stack -1x8 reps, Whole stackx6 reps. Guessing the whole stack was over 300lbs though.

1 arm dumbell rows - 42.5(93lbs)x6, 55(121lbs)x6, 65(143lbs)x10

Straight arm cable pulldowns - ??x15, ?x15, ??x15

Alternating dumbell curls - 12.5(27lbs)x10, 15(33lbs)x10, 22.5(50lbs)x10

Dumbell preacher curls - 10(22lbs)x15, 10(22lbs)x15, 10(22lbs)x15

Hercules curl - ??x12, ??x10

DNR
02-09-2010, 08:54 PM
LOL, a pretty boy workout, j/j...sometimes you need one every now and then to feel a nice pump. Good for the spirit!

That being said I noticed your last set of db rows...impressive! Good job bro!!

aaron
02-10-2010, 03:18 AM
nah it definately was a pump workout more than anything. When i'm feeling unmotivated the best cure I find it getting a pump!

thanks. I find that now i been strength training my weights that I use for 6-10 reps or so are much higher than they were before I started strength training in the 3-6 rep range.
Also since going back to the gym after 2 months I noticed I can nearly stack the cable machines on back exercises and use more plates of the hammer strength machines than i ever could before!
Good to know ive made progress!

aaron
02-11-2010, 03:56 PM
Today was hack squat day.

Built up to one all out set of 175(385lbs) for 4 reps. Last time I did 3 so whilst its a small increase its still progress. Next week I think i'l go for 5. I only have 185 kg of weight atm so gotta start relying on rep increases for these rather than weight increases.

My dad does legs with me and has only done about 5 or so leg sessions with me and hes up to 125(275lbs) for 3 reps which I think is pretty decent seeing as he hasn't touched a weight in his life till recently.

aaron
02-15-2010, 04:34 PM
Back day today.

Worked up to doing 2 sets of 112.5(248lbs)x4 on barbell rows from the floor. Was dissapointed not to get 5 but its still an improvement on last time when I only got 3.

Then I did some barbell curls working up to a max set of 50(110lbs)x6.

Overall not a bad session. Next week i'l hopefuly get 5 reps with 248.

aaron
02-16-2010, 04:44 PM
Won't be lifting today cus not really feeling it and tomorrow i'l be 19 so i'l be back to push pressing on thursday!
Was just looking at my log and its true, low volume strength based routines really produce results. I'm happy I found this site and took on board the information.
I can't really see any big differences in my physique but i'm pretty sure I have got bigger. My legs look abit bigger from all the hack squats despite me doing low reps, low volume all the time. My arms are covered in stretch marks now so guessing they have grown!
Overall good progress in only a month and a half of strength based work.

Billsterl
02-16-2010, 04:48 PM
dam guy, you're a freaking beast, u may be the strongest overall out of the teens

LudiWithKnives
02-16-2010, 07:41 PM
wow 250lb barbell row? thats insane

aaron
02-16-2010, 08:09 PM
cheers for the comments guys. I managed to get some pics but they are poor quality because i dnt have a digital camera. sorry.

Back is looking decent but my arms are still lacking I think. My chest is tiny cus I havent trained it for about 2 or 3 months. I need to work on that abit in the summer i think.

http://img707.imageshack.us/img707/8292/img0083.png

http://img180.imageshack.us/img180/7397/img0081r.png

bruno
02-16-2010, 08:26 PM
Hey man I have not read your jounral but just went through and it looks like you are doing really well. You are a strong dude. Keep up the good work.

Billsterl
02-16-2010, 08:39 PM
those arms definately arent lacking bro, what are those measuring at?

LudiWithKnives
02-16-2010, 09:00 PM
you have a lot of pairs of sweatpants lol looking thick! keep it up!

aaron
02-17-2010, 03:31 AM
thanks bruno and ludi. and yer its basicaly all i wear except when i go to work and have to wear jeans lol.

billsterl, between 15 1/2 and 15 3/4 inches i think. They look abit bigger than they are but its still dissapointing. My goal is 16 inch arms which isn't too impressive but we gotta start somewhere i guess..

Tim
02-18-2010, 01:53 PM
Nice log mate. Great strength and size, especially for an 18-year-old.

Gonna be a beast by the time you're 21!

aaron
02-18-2010, 04:21 PM
So basicaly today was push pressing day but it just wasn't happening. My shoulders kill and the nerve damage in my right arm is really starting to affect my pressing.

Sooooo wont be push pressing for a while. My new pushing exercise is weighted push ups. Just did a couple of sets of 8 with 40(88lbs) on my back. Was pretty submaximal so should do more next week. I will be trying to work in higher reps because i've really been killing the 1-3 rep range for a while.

Also for abit of fun did 3 sets of side laterals with 5(11lbs). Did them with a rucksack though. Before you laugh at the weight try them with good form trying to keep the rucksack steady. Its very hard especialy as its moving around and the weight is constantly pull your arm down. I dunno how to describe it but its definately alot harder than doing dumbells as I can usualy use 33lbs dumbells for them.

aaron
02-19-2010, 06:47 PM
Today was leg day.

Hack Squats - 175(385lbs)x6 Huge PR! 2 reps more than last week so very happy!

Deadlifts - 100(220lbs)x20. Did these FAST! Took me about 30 seconds which isn't bad I guess. Was breathing hard at the end though. Was easy but was pressed for time as I was doing these at 11 and my dad had work the next day! Just thought it might be a fun exercise to change things up abit.

I didnt write warm ups cus they are unimportant really. I took Bruno's advice and am trying to work in a slightly higher rep range so going for rep increases more than weight gains atm. I also included a hamstring exercise which I haven't done for a while on his reccomendation. Thank you bruno!

son15
02-22-2010, 08:58 AM
Man you make me look like a little girl on Deads

You go to any competitions?

aaron
02-22-2010, 10:36 AM
Man you make me look like a little girl on Deads

You go to any competitions?

lol its only 220 lbs! I don't really deadlift heavy anymore so decided to do high rep work as it saves my hips and lower back Barbell rows are my main back exercise. Do deadlifts mainly for hamstrings.

Nah, i'd like to mabye have a go at bodybuilding someday but dunno if i have the will power to diet.

aaron
02-22-2010, 05:00 PM
Today did back.

Barbell rows - 112.5(248lbs)x5 NEW PR,! 100(220lbs)x10

Then experimented with some one arm rows with a backpack but didn't really work as when u get to about 40kg, the bag is full and it cuts into ur hand rediculously. Won't do these again.

Barbell curls - 50(110lbs)x6

Decent workout seeing as I have a headache.

vsvs
02-22-2010, 07:31 PM
Ridiculously strong upper body lol...
You rep my 1RM or more for both those lifts, goddamn!

aaron
02-22-2010, 07:59 PM
haha yer my upper body is far stronger than my lower. Especialy my back. It seems somtimes that only my back grows.

Here are some pics of my legs cus ive never posted any. They are okay and im guessing they would look good/be in proportion to my upper body when cut?

http://img684.imageshack.us/img684/3016/snapshot2010022321.jpg

http://img514.imageshack.us/img514/442/snapshot2010022316.jpg

http://img691.imageshack.us/img691/7113/snapshot201002235.jpg

son15
02-23-2010, 08:40 AM
lol its only 220 lbs! I don't really deadlift heavy anymore so decided to do high rep work as it saves my hips and lower back Barbell rows are my main back exercise. Do deadlifts mainly for hamstrings.

Nah, i'd like to mabye have a go at bodybuilding someday but dunno if i have the will power to diet.

Lol 20 times! I ain't got that many reps in me. After about 5 im done lol. Bet you could still do well over 400 easily.

aaron
02-23-2010, 08:48 AM
Lol 20 times! I ain't got that many reps in me. After about 5 im done lol. Bet you could still do well over 400 easily.

haha yer they are bloody tiring.
check out vsvs's log. He recently did it for 40 reps!!

I may have an attempt at 400 in a few months or so! I been barbell hack squatting alot which is a similar movement but without the lower back involved. Gonna work my lower back with high rep deadlifts for a while then give 400 a go i reckon.

son15
02-23-2010, 08:56 AM
haha yer they are bloody tiring.
check out vsvs's log. He recently did it for 40 reps!!

I may have an attempt at 400 in a few months or so! I been barbell hack squatting alot which is a similar movement but without the lower back involved. Gonna work my lower back with high rep deadlifts for a while then give 400 a go i reckon.

Bet you could do it easy. Never seen a hack squat (have to look it up) but looks like you could out squat me too so I guess I ought to just go in a corner and cry lol. For your weight though you got me beat pretty bad.

aaron
02-23-2010, 09:03 AM
its basicaly a deadlift with the bar behind your legs. You also get lower to the ground when you start so its all in your legs. It really fries your quads.

I dunno bout that. Anyone that benches 400 is insanely strong especialy as a teen. Whats your weight?

son15
02-23-2010, 09:10 AM
I weigh around 255
Im gonna have to try those. They sound pretty good for me.

aaron
02-23-2010, 09:12 AM
Yer its a great exercise. Just make sure your quads are parallel to the ground (roughly) on every rep. I've found that if you start with your quads above parallel it takes all the pressure off your legs and kills your lower back.

Use straps though and check out some vids on youtube first to get an idea what to do. Alot of people have never seen or heard of barbell hacks. lol

son15
02-23-2010, 03:03 PM
I will, thanks for the tip.

Ozzy
02-23-2010, 04:12 PM
Keep up the hard work, by the way where abouts in England you live?

aaron
02-23-2010, 04:42 PM
thanks ozzy. i live in south london.

Did pushing workout today. Decent amount of volume.

Did about 3 sets of 8 push ups with 40(88lbs).
Very hard loading these up. I dunno how i'm gonna manage when I need more plates.

Then did tricep deadlifts working up to a max set of 50(110lbs)x6.

Bench dips doing 2 sets of 15 with 40(88lbs) on my lap. Again very hard to do these with my eqiptment. Ladder I have my feet on moves around all over the place during the set.

Gonna start hitting my triceps hard.

aaron
02-27-2010, 05:45 PM
Havent lifted for a few days and was feeling shit today. Had a massive headache all day and just been feeling drained. Decided to just chill and was watching some lee priest vids on youtube and suddenly decided to get my self together and go lift.

Hack Squats - 175(385 lbs)x7, 180(396lbs)x3 (my quads are absolutely dead after these)

Deadlift - 100(220lbs)x25

I'm very surprised with how today went. 3 PRS!

Video of 385lb hack squats here. Just let the vid run for like 40/50 seconds cus nothing happens till then. Don't know how to edit vids. Sorry!
http://img171.imageshack.us/img171/8823/img0091.mp4

vsvs
02-27-2010, 07:16 PM
Nice PRs just dont hurt yourself with the high rep straight bar deads man

Billsterl
02-28-2010, 03:09 PM
you're like the only person here that does hack squats lol, they are hard for sure

Tim
02-28-2010, 04:01 PM
Don't think I've ever seen anyone in my gym hack squat before... probably because they look fucking brutal. :D

How are the high-rep deadlifts working out for you? Are you aiming for a certain number of reps before going up in weight or something?

Anyway, good stuff going on in here. :D

aaron
02-28-2010, 05:28 PM
haha yer billsterl, i like them cus they don't bother my dodgy hip but I also haven't got much choice as I don't have a rack. My quads have definately got bigger since I started doing them though.

tim, the high rep deadlifts are working great. I've only done them twice but my hams and glutes are sore today despite only doing one set and i rarely get sore so guess its indicating its working me hard.
I'l probably up the weight next week to 110kg. I don't intend to try and jump up in weight every week. I want a minimum of 20 reps a week and its gotta be fast.
thanks for checking in guys.

aaron
03-02-2010, 04:26 PM
k i tried out some new things for my pressing session today and overall it worked pretty good. I tried floor presses off a bench. I load the weights on the floor, deadlift it onto the bench then unrack and press. Also tried seated shoulder presses where I clean the weight to my shoulders, sit down then press. These were done with no back support.

Floor Presses - 100(220lbs)x4. Very weak, il be working on these hard. Did a few assisted reps on a few sets as well. I don't understand why these are so hard compared to close grip bench.

Seated Shoulder Press - 60(132lbs)x6. Very easy could have got 8 or mabye 9. Will up the weight nex week.

Tricep Deadlifts - 50(110lbs)x7. New PR by 1 rep!

Billsterl
03-02-2010, 05:09 PM
haha yer billsterl, i like them cus they don't bother my dodgy hip but I also haven't got much choice as I don't have a rack. My quads have definately got bigger since I started doing them though.

tim, the high rep deadlifts are working great. I've only done them twice but my hams and glutes are sore today despite only doing one set and i rarely get sore so guess its indicating its working me hard.
I'l probably up the weight next week to 110kg. I don't intend to try and jump up in weight every week. I want a minimum of 20 reps a week and its gotta be fast.
thanks for checking in guys.

u can get a couple boxes, chairs, bricks or whatever and put them under the barbell to lift it enough that u can get your arms under it and do zercher squats

aaron
03-02-2010, 05:33 PM
u can get a couple boxes, chairs, bricks or whatever and put them under the barbell to lift it enough that u can get your arms under it and do zercher squats

Thanks for the idea. I basicaly discounted zerchers till you mentioned them. After todays reasonably successful floor pressing workout with a bench i may triy zerchers off of it next leg day. If that doesn't work il look for somthing else..
thanks.

aaron
03-04-2010, 01:02 PM
right, today decided randomly to go to the gym to train instead of at home. Had a massive 2 hour session, high volume but heavy weights.

Here are some highlights..
Barbell row from floor - 112.5(248lbs)x8 (form got abit sloppy on the last few but who cares), 120(264lbs)x3

Barbell curl - 50(110lbs)x7

Deadlift - 220(485lbs)x1, 200(440lbs)x3.
Dunno why it turned into a one rep max attempt but after 440x3 I just started doing singles but decided to call it a day at 485 cus I had done about 7/8 sets and dont wanna kill myself. Also did the deads last after doing the rest of my back work and hamstring curls so pretty sure I could pull 500 fresh. We will see though when i attempt that.

Sorry about the angle and stuff lol.
http://img528.imageshack.us/img528/7343/img0100.mp4

vsvs
03-04-2010, 01:43 PM
cool you hit your old PR
very close to 500

aaron
03-04-2010, 02:05 PM
cool you hit your old PR
very close to 500

yer im very happy with how today went. I think most of my deadlifting strength is coming from all the hack squat work I been doing.

deadlifting really is a fun exercise cus u can really pile on the weight.

aaron
03-06-2010, 01:21 PM
Today had a terrible workout. Wasn't able to generate any kid of intensity at all. The 8 sets of deadlifts the other day I think is responsible for this.
I did some seated shoulder press, light hack squats(was rediculously weak on these after the deadlifting) and some very light tricep deadlifts with far below my max weight.

With the seated shoulder presses I was at least able to get 1 more rep than last workout and I also put my feet on a crate of carlsburg. I find this took all my leg drive out of the movement so it isolated my upper body more. My back isn't touching the wall btw.

http://img534.imageshack.us/img534/4670/img0101.mp4 132 lbs

http://img651.imageshack.us/img651/2717/img0102.mp4 154lbs

I'm thinking of taking 5 days off or so? I mean I have been lifting heavy for a while now but not sure if I should?

plateeater
03-07-2010, 12:41 PM
Yeah dude I would take a week off if you've been lifting heavy for a while,i didn't deload or anything in a while and my elbows are really tender so im taking all of next week off

aaron
03-12-2010, 06:49 PM
Hack squat - 407lbsx3

Officialy out of weight now. I have to buy two more 20 plates. 75 :(

Next week i'l try and get another rep mabye.

aaron
03-14-2010, 03:20 PM
Seated shoulder press - 165lbsx3

Underhand barbell rows - 242lbsx6

Not bad seeing as i was out last night and only had one meal inside of me. :)

I'm really focusing on the pressing. I have no idea why my pressing is so weak.

DOA
03-14-2010, 03:54 PM
Nice rows... and presses. It's always good to know that someone has better lifts, it gives you fire to try harder.

Tim
03-14-2010, 05:59 PM
Nice weight with the hack squats, and I don't think the 165x3 seated shoulder press is weak at all!

Where do you get your plates from for 75?

aaron
03-14-2010, 06:01 PM
Nice weight with the hack squats, and I don't think the 165x3 seated shoulder press is weak at all!

Where do you get your plates from for 75?

cheers, im happy with the hack squats but compared to my other lifts the pressing is rediculously weak. I won't be happy till i can push 220 for reps overhead.

fitness superstore. its a website. I got the barbell and weights from there.

I always find amazing deals on ebay and craigslist but they are always half way across england and collection only. :(


thanks xfactor! :)

aaron
03-17-2010, 07:28 PM
Went to the gym today and did a whole body workout. High volume and heavy weights just for fun. Some highlights:

Narrow stance back squat - 352lbsx2

Incline bench press - 225x5

20 pull ups! lol. These were so hard. I haven't done them in so long so I had to rest pause these to get to 20.

Did some hack squat machine stuff, behind the neck wide grip pulldowns, bicep and tricep stuff and smith incline benches.

Also finished with some one handed deadlifts just for fun. These are rediculously hard. only used 135.

aaron
03-23-2010, 06:15 PM
Seated shoulder press - 165lbsx3+one assisted rep, 176lbsx1

Was't feeling good on these today and on 176 my left hamstring tightened up so gonna have to take a few days before I do hack squats I think just as a precaution.

Barbell row from floor - 264lbsx5

Cheat Barbell rows from floor - 308lbsx2

I remember a while back reading a thread here which said somthing like "if you use girl weights your gonna look like a girl". Its so true. My legs and back are coming along great because i'm using decent weights but my shoulders and tris are small because i'm using girl weights. Pressing is a problem for me because I have dodgy shoulders but thats no excuse for my slow progress.

aaron
03-25-2010, 05:03 PM
Hack Squat - 407lbsx5

Barbell Curl - 110lbsx8, 132lbsx2(+negative on second rep)

Love curls so much. Gives me some motivation to get the crappy squats done so i can work the most important muscle in the body.

vsvs
03-25-2010, 05:09 PM
Love curls so much. Gives me some motivation to get the crappy squats done so i can work the most important muscle in the body.
LOL! What the.... :P

DOA
03-25-2010, 05:31 PM
4 plates on hack squat?!?!?! wow

PowerTeen
03-25-2010, 05:50 PM
Hey aaron,

I was looking into this. Irregular arching in the squat gives me lower back cramps and pains. How does the Hack Squat compare to the squat? Is it easier on the lower back? And is it easy to maintain good form?

PowerTeen
03-25-2010, 05:51 PM
oh, and is it as effective for strength purposes?

aaron
03-25-2010, 06:19 PM
LOL! What the.... :P

everyone really enjoys curls but are too scared to admit it! :D nothing like getting a pump in your arms.

4 plates on hack squat?!?!?! wow
thanks xfactor. just two plates then lots of smaler ones tho but i get what u mean! :P still waiting on my new 44lb plates to arrive!

Hey aaron,

I was looking into this. Irregular arching in the squat gives me lower back cramps and pains. How does the Hack Squat compare to the squat? Is it easier on the lower back? And is it easy to maintain good form?

hey, i'm not verified or allowed to give advice so don't take anything i say seriously. I'd post that question in another thread and ask IA or one of the experienced guys the pros and cons on the hack vs back squat.

For ME the hack squat is alot tougher and leaves me pretty beaten up. I'm able to back squat and have done before 3 times a week but theres no way i could do that with the hack squat. It is very similar to a deadlift and i think everyone knows that the dead really takes its toll on you if you over use it.
Lower back whise i have had no problems at all so far. Don't even feel sore in my back. Its easy to maintain good form i think cus like the deadlift, you either lift the weight or you don't. Theres no confusion on whether or not you went deep enough or whatever.
It seems to be building strength for me.

Really pleased with my progress on this lift. On the 19 January I did 352lbsx5. Now as of 25 March I'm on 407lbsx5. 55lb increase in just over 2 months so i'm very happy.

Ozzy
03-25-2010, 06:47 PM
Great increase in your hack squat's, well done:top:

PowerTeen
03-26-2010, 12:00 PM
Good job mate. You would make a solid second row in my team :D

Do you feel the Hack Squat strength being very transferable to the back squat?

aaron
03-26-2010, 01:09 PM
Good job mate. You would make a solid second row in my team :D

Do you feel the Hack Squat strength being very transferable to the back squat?

thanks i used to play rugby. i'm abit short for second row. only 5ft 8!

I feel it transfers okay. Having not back squated for a few months i went back to it for one session and got 352 for a double i think. So it does have some transfer I would say. Again, not advising you to hack squat to up your back squat, you'd have to ask the experienced guys what sort of carry over it will have for most people but for me there seems to be some.

Billsterl
03-27-2010, 04:09 PM
shit lol that hack squat progress is awesome, which muscle to u get DOMs in the day after those?


and rugby is one hell of a complex sport, i played second row :rock:

aaron
03-27-2010, 05:07 PM
shit lol that hack squat progress is awesome, which muscle to u get DOMs in the day after those?


and rugby is one hell of a complex sport, i played second row :rock:

thanks. i think thats my best lower body lift as i can go heavy and it doesn't bother my hips.

I havent got doms in ages from this cause I'm so used to doing it but when I did it was all quads. I back squatted and used a hack squat machine a while ago and got major doms in my legs. It literaly hurt for like 3 days.
I reccomend everyone gives barbell hack squatting a go at some point. I find it much better than using the machine.

ah it was fun too! It bothers me i can't play anymore but still watch it all the time. How tall are you billy and does ur highschool play rugby?

Billsterl
03-28-2010, 12:43 AM
thanks. i think thats my best lower body lift as i can go heavy and it doesn't bother my hips.

I havent got doms in ages from this cause I'm so used to doing it but when I did it was all quads. I back squatted and used a hack squat machine a while ago and got major doms in my legs. It literaly hurt for like 3 days.
I reccomend everyone gives barbell hack squatting a go at some point. I find it much better than using the machine.

ah it was fun too! It bothers me i can't play anymore but still watch it all the time. How tall are you billy and does ur highschool play rugby?

yeah my high school has a rugby team, but i only played on the on the 7's team for two seasons and the 15's for one season

we didnt have a 15's season alst year because of inconsistant practise attendence

lol ur post actually got me to measure my height just now
and i found out i am now 6'1.25" lol, compared to 6'0.5" in aug 08, kinda off topic lol, sick i'll measure again in the morning to see if i can get to 6'1.5"

aaron
03-28-2010, 01:14 PM
hate u guys over 6 ft.... lol

Today did some shoulders and abit of back.

Seated shoulder press - 176lbsx2

Push Presses for abit of fun - 220lbsx1, Cleaned 231lbs but couldn't press it which sucked.

Underhand barbell rows - 220lbsx5 (I stopped these after this as the cleans seem to have really nackered my back.

Push ups just for fun.

Been training with my dad and so far hes on:
132lb push press
286lbsx3 hack squat
88lbsx2 seated shoulder press to just name a few of the lifts. Think hes progressing well.

aaron
03-30-2010, 04:38 PM
Single leg squats - 132lbsx10 each leg. Very easy.

Barbell curl - 115lbsx8, 66lbsx22.

Very light easy workout today. Only eaten 2 meals today and they were pretty small so wasn't feeling up for heavy hack squats so decided to do single leg barbell squats.
Got a PR on the barbell curls as well!#

oh yer i took this pic whilst i was on my computer waiting for my dad to get changed.
think my legs are definately getting bigger.
http://img29.imageshack.us/img29/2192/snapshot201003302.jpg

aaron
04-01-2010, 01:53 PM
Okay today gonna start a new split. 2 days a week. One day in the gym the other day at home. Will be training Quads and Chest in the gym because apparently hacks make too much noise lol and i can't train chest effectively at home.
The other day at home i will train back and arms.

Quads, Chest

Squat
Hack Squat machine
Leg Extensions
Incline bench
Dumbell bench
Flyes

Back, Arms

Barbell row
1 arm T bar row
Deadlift
Barbell curls
Skull crushers
Bench dips

As you can see a decent amount of volume but i'l still be going heavy. My main focus though will be better form on all exercises. I will try alot harder to control the weight on the negative. Today wont be a record setting day for quads though as i trained them two days ago but will see how it goes...

PowerTeen
04-01-2010, 04:34 PM
Ahhh if thats too much volume I am fucked :/

What do you think of the volume on my routine? overkill?

aaron
04-01-2010, 05:20 PM
I just looked at your log and it says your doing west side barbell 4x a week template. I dont know anything about lifting programmes but i know west side programmes work for alot of people having read about peoples success with them on here. I can't comment on it though as im not verified.

If its working though thats great. No reason to question your routine just cus someone does somthing different.

aaron
04-11-2010, 11:24 AM
Today did back and a bit of biceps just for fun at the end.
Highlights:

Barbell row - 242lbsx6, 264lbsx5, 286lbsx3, 308lbsx1(only half rep)

Barbell curl - 132lbsx3

PowerTeen
04-11-2010, 11:37 AM
Strong rowing aaron!

DOA
04-11-2010, 11:38 AM
DO you use straps for rowing? Either way that is sick

aaron
04-11-2010, 05:48 PM
thanks guys. yep i do use straps when im rowing. I love straps. To me its an essential piece of equiptment like a belt.

264lbsx5 was pretty strictish but when i went heavier my form got real messy thats okay i guess.

aaron
04-13-2010, 06:49 PM
Incline bench press - 220lbsx5, 242lbsx1

Don't write down everything i do or all the lifts. I changed my grip to abit wider than usual to hit my chest which really needs it. Hurt abit but i'l get used to it.
Really need to get this lift up..

aaron
04-14-2010, 06:32 PM
Back Squats - 220lbsx20, 308lbsx7, 330lbsx3.

Can do 352x3 but decided to work on form and drop the weight a little. Also squatting without any safety bars as well makes maximum effort squatting pretty dangerous.

Used a just in from shoulder width stance. Feet turned out only a tiny bit. I hate squatting powerlifting style with a wide stance and feet out. I feel nothing in my legs at all.

Goal is 400. Shouldn't take too long to get there...i hope.

aaron
04-16-2010, 01:57 PM
Yesterday did a quick work out in like 15 mins before i went out to the cinema.
Barbell rows - 220lbsx12, 264lbsx8. No idea how I got 8?! Then did another set of 220lbsx12.

aaron
04-25-2010, 11:04 AM
Been a while since I last trained.
Bench press - 220lbsx6, 242lbsx2, 253lbsx1, 264lbsx0. Was abit annoyed I failed on 264. My bench is such a weak lift for me but i'm confident it will soon be at 300.

aaron
04-26-2010, 07:40 PM
Back Squats - 308lbsx6, 352lbsx2.

Was a decent workout today but for some reason I didn't feel in the groove. The squats were abit awkward and werent very smooth. I think its my warming up. I don't put any effort or thought really into warming up as in my form is abit sloppy because its not a heavy weight and doesn't require much effort. Next time i'm going to lift explosively even in the warmups and try and focus on my form and the exercise i'm doing.

aaron
05-02-2010, 12:19 PM
Bench Press - 220lbsx3, 242lbsx2, 253lbsx1, 220lbsx6, 132lbsx25??

Bench is progressing okay ish. The bench I have is really weird and my feet can't touch the ground hardly so I get no leg drive for bench which really limits me I feel. Still getting stronger though. Didn't attempt 264lbs today as I knew I wouldn't get it after 253lbs.

aaron
05-03-2010, 05:45 PM
Switched from back squats to bench squats today. Basicaly my hips are all messed up from old rugby injuries and i can't use one leg as well as the other and my groin is painful when squatting. lol

So I tried bench squats today and felt no pain whatsoever. I paused for a split second the the bench before exploding back up. Of course the range of motion is reduced and its more of a hip exercise than leg but it doesn't bother me so thats good.

Bench Squats - 220lbsx6, 264lbsx6, 308lbsx6, 352lbsx3(or 6 i can't remember), 374lbsx3, 396lbsx3.

aaron
05-04-2010, 05:11 PM
Today was rowing day. I don't really care much at the moment about this day. I'm trying to improve my weak chest, shoulders and tris by focusing on benching and my legs by focusing on squats. As a result I just do rows and curls somtimes on this day just to maintain what i already have.

Barbell row - 220lbsx6, 264lbsx5, 286lbsx3, 308lbsx2

Barbell curl - 88lbsx8, 110lbsx6, 132lbsx3, 143lbsx1, (use abit of swing to get the first rep started on 132lbs+ on these. Then did bar x 50 reps.

The barbell rows were real messy as my rack that I now have doesn't go low enough for me. As a result I gotta stand on a pile of plates that I got which is unstable and small and to get it off the rack i need to shrug the shoulders and go onto tiptoes which is very uncomfortable on the heavy sets. I need to find somthing heavy and solid to stand on for these...

aaron
05-09-2010, 02:00 PM
Bench Squats - 220lbsx10, 264lbsx10, 308lbsx10, 352lbsx10, 352lbsx12, 220lbsx30

Did these with a slight pause on the bench for each rep. Was very short pauses before exploding back up. I feel relaxing on the bench would be pretty dangerous so i stay tight even with the pause.

Quads are burning now but not hip, groin or knee pain which is great! Focusing on higher reps from now on. My body especialy my hips, knees and right shoulder just can't handle 3 rep maxes or 1 rep work every week. I feel i've build up decent strength levels now and working in a higher rep range can't hurt i guess.

For bench pressing i'm gonna stick with 220lbs which i can do for about 6 right now and stick with it till i can manage a nice round 8/10 reps before going up in weight. Oh yer and i been sticking to doing ab work. I find crunches are best for me cus they give me the best burn whilst sit ups around the 40 rep mark start to bother my lower back. I know i sound like an old man with a tonne of injuries but i been pretty unlucky with them playing rugby alot and stupid ego driven training week in week out didn't help.

mr blink
05-10-2010, 04:06 PM
Good work on those bench squats.

Damn, you are a really strong teen..Keep it up!

aaron
05-10-2010, 05:17 PM
thanks blink. Still got a long way to go though. I feel I have quite a high potential for strength. Size not so much.

Heres a picture I took a few days ago. Relaxed and no pump as it was a non workout day. Gonna use this picture to take one in a few months so i will be able to judge if higher reps work for me.
http://img94.imageshack.us/img94/1111/snapshot201005082.jpg
I must admit I have let myself go abit (compared to my old pictures) and have become rediculously lazy at times with my workouts. You could probably tell from the large gaps in my training journal but thats changing now summers coming. lol

aaron
05-11-2010, 04:06 PM
Bench Press - 220lbsx7, 220lbsx3 (45 second break approx).

One arm t-bar row - 2 44lb plates + 11 lb plate x9

For bench press i did a tonne of warm up sets with light weight and i think it helped a bit.

aaron
05-16-2010, 05:32 PM
Bench Squats - 220lbsx20, 264lbsx15, 308lbsx20
Very easy workout today because my knee was playing up abit and doesn't feel strong so didn't want to go up 352lbs like last week.

Also did some crunches after. Been doing them nearlly every day.

vsvs
05-16-2010, 05:34 PM
holy shit. how come you can do 308x20 off a bench but 350x2 free squat?

aaron
05-16-2010, 05:47 PM
holy shit. how come you can do 308x20 off a bench but 350x2 free squat?

Basicaly my hips / groin are messed up from rugby and i find that when i get into the hole with regular stance free squats theres too much pain in my groin and hip. I reduced this by squatting with my legs in from shoulder width with the feet straight forward but all the pressure is transferred on to the knees. I figured I had to change that before i did myself some serious damage. So yer 350x2 is to the same depth as the bench ones but it with my legs almost together.

Knee suicide really.

aaron
05-16-2010, 05:51 PM
reading ur post again are u saying my free squat shouldn't be higher than the bench one?

Billsterl
05-16-2010, 06:25 PM
holy shit did i read that right? 3 plates for 20 reps?

mr blink
05-16-2010, 11:07 PM
3 plates for 20 reps... amazing.

I really wouldn't worry about size. You look pretty big and dont have much fat to lose. From what i can see, you have lats, delts, arms, chest, abs, with those squat numbers, legs too.

Size probably just comes with time.

aaron
05-17-2010, 04:09 PM
size with me is a problem tbh. I'm much stronger than i am big. I can't eat much and with trying to loose weight i'm eating very little carbs. Todays meals have been:
2 chicken breasts with brocoli and protein shake
Piece of venicen with mached potato,cabbage and protein shake.
Gonna have two chicken legs in a minute and mabye a glass of milk.

Todays workout went really well.
Bench press - 220lbsx8(another pr onl very little carbs as well!), 220lbsx5, 30 seconds rest then 220lbsx2.

Single arm t bar row - 2 platesx25 reps, 3 platesx10. Used straps this week and was much more productive.

aaron
05-20-2010, 03:54 PM
Bench Squats - 396lbsx10!!!! Had to take a few breathers after 5 but got there pretty easy.

Okay not easy my back is killing now but whatever.

DOA
05-20-2010, 03:55 PM
Nice job on the squats aaron, how high would you say it is parralel, below or above?

aaron
05-20-2010, 03:57 PM
Nice job on the squats aaron, how high would you say it is parralel, below or above?

dot on parallel. My quads are parallel with the bench when i sit down i tested it a few weeks back. Theres no way i could squat any where close to those numbers doing standard back squats but it doesn't aggrevate my hip or groin and sure as hell gives my legs a good workout. I'm not under any illusions that 400 lbsx10 back squat is anywhere near my standard.

aaron
05-23-2010, 01:11 PM
Bench press - 264lbsx1 (back to my old PR), then 220lbsx6.

Push press - just doubles up to 176lbs. Just to get back into the groove of pushing weight overhead. I should be able to put 220 over my head for atleast 3 or so soon.

aaron
05-25-2010, 11:59 AM
Bench squats - 418lbsx3, 418lbsx3 Really emphasised the pause at the bottom of these and man they were hard. My whole body was shaking when i was doing them.

One arm t bar rows - 3 plates x10 each arm.

Simple but effective.

Billsterl
05-25-2010, 05:25 PM
strong shit, wow wee

vsvs
05-28-2010, 03:43 PM
Damn dude strong squat and bench

DOA
06-01-2010, 01:27 PM
Thanks for the bench press tip my upper back felt better supported when my friend helped it off

aaron
06-08-2010, 11:41 AM
http://img243.imageshack.us/img243/7114/snapshot20100608.jpg relaxed front shot.

Can definately see some progress with the fatloss. It doesn't show much in this photo but in person im alot slimmer than i was. Gonna keep up the 2 medium sized meals a day as its seeming to work.

edit: i couldn't resist going heavy again as my progress with the higher reps really wasn't as fast as the low rep stuff so im back to hammering away with heavy weights.

The other day i front bench squatted 308x3 for 2 sets and behind the neck push pressed 220 for an easy 3 singles.
Gonna do some sldls later and some speed squats with light weight.

aaron
06-10-2010, 05:16 PM
Bench press - 242lbsx2, 253lbsx2 PR!

Close grip bench - 220lbsx3
I didn't warm up for these and my triceps were killing so next time gonna start with the bar again and work my way back up. don't wanna get injured.

DOA
06-10-2010, 05:24 PM
Nice Bench!! Is your max around 275?

Billsterl
06-10-2010, 05:34 PM
can't see your pic

strong squats and bench, shit front squatting 3 plates lol

aaron
06-10-2010, 05:45 PM
thanks guys. eerrm yer for some reason imageshack took it down lol. Wasn't anything explicit. :S

xfactor my max bench is 264. I failed on 275 last time i tried it. Goal is 286 but long term goal is 3 plates a side.

edit:sorry about lack of videos. I use a blackberry now instead of my iphone and the memory is totally full.

aaron
06-13-2010, 05:48 PM
k lets try and post this pic again and hope they dont take it down!
http://img228.imageshack.us/img228/7114/snapshot20100608.jpg

Today did some bench squats and built up to 2 sets of 418lbsx3!
These were tough though today. Nearly at 440!

DOA
06-13-2010, 05:51 PM
Nice Job on the squats aaron!!

Billsterl
06-13-2010, 09:24 PM
daaaam bro, u squat more than i can deadlift :vroam:

aaron
06-15-2010, 05:17 PM
Tonight was a poor bench pressing session.

242lbsx2 flew up so easily i decided to jump to 264 instead of do 253. Ended up doing 1 easy rep on 264 but on the second my left shoulder gave way slightly when i was about half the way up and there was a sharp pain as the bar came down to my chest. At this point i was so pissed off as i was convinced i would get 264 for a double albeit a slow grinding double.

220lbsx7, 30 seconds break then 220lbsx2, 15 seconds break then 220lbsx1. Called it a night after this. I hate dropping the weight but i learned my lesson. I will go back to trying 253lbs next week.

aaron
06-17-2010, 10:50 AM
Deadlift - 396lbsx3, 418lbsx1, 418lbsx1

I do deadlifts again but I just go down a few inches off the floor then back up. I feel it gives me a harder workout that way. I do a reasonably slow negative as well whilst keeping my lower back straight to try and built up my lower back strength. 418lbs isn't my maximum and i'd say I could still pull 460 but need to build up slowly. My lower back is noowhere near as strong as it used to be.

mr blink
06-17-2010, 11:12 AM
Solid deadlifts dude.

You forgot the hat in your picture this time :D

aaron
06-18-2010, 06:00 PM
thanks blink and yer lol thats my baseball cap i got last year and i literaly wear it all the time. Really wanna get a new one for abit of variety!

Today did close grip bench press -
220lbsx2, 231lbsx2
Not bad I guess.

LudiWithKnives
06-18-2010, 11:21 PM
are you starting your dl from the top?

aaron
06-22-2010, 05:23 PM
are you starting your dl from the top?

no i have to start it from the floor unfortunately because im so short even the lowest setting on the rack i have is too high lol. I originaly tried doing them off the rack but i had to kind of do a massive shrug and quarter high pull just to get the weight off!

Today for my lower body day I did bench squats! Was a good day as beat a PR twice basicaly.

Built up to 440lbsx3. Was happy with this as my previous best was 418x3(which wasn't too much of a problem but wanted to build up slowly.)

I then decided to go for a one rep max and put on 462lbs and got it for a double albeit a very slow grinding, shaking double. I was actualy having trouble walking it back into the rack and was very worried i wouln't make it lol.

Bench day in 2 or 3 days.

Billsterl
06-22-2010, 06:39 PM
damn u're squat are insane

do u do any other stuff that you don't list?

aaron
06-22-2010, 06:44 PM
wouldn't say insane but thanks. They are onto a bench which is after my dad had a look from the side a little above paralell. (i know i said before it was parallel) Wouldn't be able to free squat that weight but hopefully will be able to free squat a fair amount when i can bench squat 500+ for reps.

Nope. What i write is all i do. My workouts are very short and simple but i tend to be able to hit a PR nearly every time i train.

Billsterl
06-22-2010, 07:00 PM
wouldn't say insane but thanks. They are onto a bench which is after my dad had a look from the side a little above paralell. (i know i said before it was parallel) Wouldn't be able to free squat that weight but hopefully will be able to free squat a fair amount when i can bench squat 500+ for reps.

Nope. What i write is all i do. My workouts are very short and simple but i tend to be able to hit a PR nearly every time i train.

now that i think about it, i probably shoulda tried something like what you're doing during my short workouts in school,

but then again my cns is kinda frail, i basically didn't do any assistance for squats and deads and i still couldn't pr 2 weeks after when i do them again

LudiWithKnives
06-22-2010, 11:51 PM
no i have to start it from the floor unfortunately because im so short even the lowest setting on the rack i have is too high lol. I originaly tried doing them off the rack but i had to kind of do a massive shrug and quarter high pull just to get the weight off!


oh so when you said you only go past down knees you ment after the first full one? i thought you did them off a rack and then when down past knees then back up. i actually unrack it by 'hitching' it off, i grab the bar, walk close to it so that i get my quads under the bar and i stand up so my quads help push it up. i did that for my sldl/rdls when i did them off a curl rack LOL

SkinnyEuro
07-01-2010, 12:52 PM
wouldn't say insane but thanks.

You bench more than double the me, i think that's pretty insane lol. Unless I'm just really week :P

aaron
07-13-2010, 02:39 PM
I haven't really been posting my workouts recently but i've been training VERY hard. About 4-5 days a week picking about 1-2 compounds every day and hitting them hard.

Some of my recent lifts!
Behind the neck push press - 231lbsx1
Back Squat onto bench - 440lbsx5
Front squat onto bench - 330lbsx3
Reverse grip clean and press - 176lbsx1
Overhead squat onto bench - 187lbsx1
Deadlift - 440lbsx1 (im getting there)

Lost a fair bit of weight as well.
http://img341.imageshack.us/img341/9959/snapshot201007138.jpg

Going on holiday this thursday for 2 weeks so won't be doing much lifting at all if any.

LudiWithKnives
07-13-2010, 03:26 PM
reverse grip clean? so curl and press? LOL

nice prs overall

aaron
07-13-2010, 03:29 PM
reverse grip clean? so curl and press? LOL

nice prs overall

yer cheat curl and press. its a really fun exercise. i reccomend it!

aaron
07-30-2010, 01:34 AM
Just got back from holiday! Was awesome and did a little training when i was there. Just pull ups and dips. Ended up going from being able to do 7 or 8 pull ups(can't remember) to 16. And going from around 25 to 40+ dips. My goal was 20 pull ups but i'm still happy with 16 wide grip pull ups from a dead hang. Was nice as well not caring about diet and eating whatever i wanted when i wanted. I usualy had 2-3 average sized meals a day and usualy a couple of beers or whiskys a day. I think i look better now than when i was eating properly lol.

aaron
10-05-2010, 08:40 AM
Alright gonna start posting on here regularly again. Got serious training again. Will be training smarter now. No heavy singles every workout and focusing more on bodybuilding that just pushing up big weights.

Yesterdays workout:

Pull ups - 17, 3, 4, 2
Smith Incline presses - 198lbsx5, 4
Dumbell rows - 150lbsx8, 5
Seated dumbell shoulder press - 70'sx8, 80'sx a messy assisted 3
Supersetted dips and curls for abit of fun.

Been eating 220-250grams of protein a day. In fact just ate 4 steaks and some brocoli for lunch. Add that to the protein shake and oats and i'm already on 160 grams and its only 1:30 pm.


My goals lifting whise are:
smith machine incline bench 220x6

row biggest dumbells in gymx6 (think they have 190's)

bench squat 400x6 (i'm now doing these on a lower bench)

seated shoulder press 100'sx6

get massive calves

starting pic: http://img96.imageshack.us/img96/5858/snapshot20101004.jpg

will post updated one in a few months. i expect to have made a MASSIVE amount of progress if i keep up this eating habit.

LudiWithKnives
10-06-2010, 01:15 AM
why you smith benching?

aaron
10-06-2010, 05:15 AM
why you smith benching?

Feels better on my shoulders. Also feel my chest working alot more during it rather than my shoulders.

aaron
10-06-2010, 12:05 PM
Legs today. Just got back and absolutely shattered. I moved at a much faster pace than usual today as i was training with someone. Usualy I will rest 3-5 mins between sets but today it was more like 2-3 maximum.

Bench squat - 352lbsx6, 3

Leg press - Built up to around 7 or 8 plates a side for 6. I felt my hamstring tweak abit so cut these short and went easy.

Super setted leg extensions and leg curls for about 20 reps a set

Heavy calf work.

Need to get this hamstring sorted. Its been bothering me for about 3 weeks now. This workout looks like your typical pump bodybuilder workout but I went heavy on everything.

oh yer diet is going well just finding it hard to eat so much boring food. I got some bbq sauce for my chicken but still takes me ages to finaly get it down after alot of gagging. haha

aaron
10-08-2010, 12:27 PM
Upper body today.
Pull ups - 15, 5, 5, 3 approx
Weighted pull ups - bw+22lbsx3, bw+66lbsx1 These were just to test myself really.
Weighted Dips - bw+88lbsx6 and a load of bodyweight ones too.
Steep dumbell incline press - 75lb dumbellsx10
Seated rows - ????x6 then ?????+x4
Supersetted skull crushers and curls to finish.

Was seriously pumped after this. I decided to work in and do incline presses instead of shoulder presses today just because I was kinda working with someone today. Should help my dumbell shoulder preses still a little. The dips and pull ups were tough but really getting good at them i feel.

I remember when i did them on holiday for two weeks with just bodyweight. Those were the only exercises I did and I put an inch on my arms. So i'm gonna keep hammering away at them.

Legs on monday! Till then lots of stretching and eating.

vsvs
10-10-2010, 03:43 PM
strong dipping man. but then again all your upper body work has been awesome imo

mjc565
10-10-2010, 04:15 PM
you're a strong mofo for your age. keep it up ill check in time to time

vamshi
10-10-2010, 05:54 PM
glad to see you're back!

aaron
10-11-2010, 04:15 PM
Thanks for the encouragement guys. I feel abit down somtimes about my strength as i feel i threw away a years worth of strength gains in one summer drinking and just not eating or training properly.

Now i'm at uni i never have more than 1-2 drinks at a time, eat 100X better than before and am a hell of alot less lazy. I don't like it here really but its definately making me put more effort into my training. I have no idea why.

Legs today.

Bench squat- 352lbsx6, 5(the second set was awesome till the 5th rep when my dodgy hamstring tightened up abit so i racked the weight)

Hack Squat machine - 3 and half plates a side for 8.
3 plates a side for 6 then a drop set down to 2 plates a side for 12.

Hamstring curls - light high reps. aim of these was just to get some blood into my dodgy hamstring.

Single leg calf press - Built up to a heavy set of 10.

Diet has been going great but really do hate eating lol. Beef burgers and brocoli tonight again. Got 3 left to eat for a total of 8. Ate 8 yesterday too.

crusher777777
10-11-2010, 05:48 PM
Strong squats!

aaron
10-12-2010, 01:26 PM
thanks crusher. No training today but diet is good.

Had a protein shake with oats for meal one with a small whole chicken and brocolli.

Just finished two pieces of salmon and 3 steaks with brocolli for dinner.

Will have another protein shake with oats in later tonight. I dunno how many grams of protein today. I didnt even bother counting as I knew it was enough.

DOA
10-12-2010, 03:08 PM
Tried tricep deadlift because I watched you do them a while back. It is a nice lift because you can't use a bounce or the strethc reflex.

aaron
10-12-2010, 06:28 PM
Tried tricep deadlift because I watched you do them a while back. It is a nice lift because you can't use a bounce or the strethc reflex.

oh yer totaly forgot about that lift. Haven't done it in ages but its great isn't it?! Really tough exercise and I reckon you could get a good amount of progression on it over time. Will also carry over nicely to benching i'm guessing unlike somthing like pushdowns.

aaron
10-13-2010, 11:56 AM
okay after 2 hour or so sleep last night and being generaly pissed off i decided to go to the gym. Before I went i watched this video to get myself pumped up abit. http://www.youtube.com/watch?v=ivCTPr53nQg&feature=related

Weighted pull ups - 33lbsx4, 4

Smith machine incline bench - 198lbsx5, 4, 4 (whilst the weight didnt go up I felt I controlled the weight better and squeezed my chest a fair bit)

Dumbell rows - 160lbersx8! Hit and surpassed my goal of biggest dumbells in the gym for 6. Guess new goal is 10!

Seated dumbell shoulder press - Felt strong at first so tried the 75lb dumbells instead of 70's but i think i ran out of strength here and only managed a messy 8 or 9 assisted reps. (to make sure i didn't dislocate my shoulder or some shit, these make me nervous)

Superset straight bar cable pushdowns and dumbell curls - Heavyx6-8 and 40lbers for 8(PR i think), 5 or 6.

Wasn't a bad session really in the end. Thought it was gonna be awful but when i got in there and started to focus i got into the swing of things and ended up moving some okay weights.

aaron
10-18-2010, 04:31 PM
Did full body session today just to mix things up. I like full body sessions.

Bench squat - 352lbsx7, 3 more after about 20 seconds rest.

Weighted pull ups - 33lbsx5, 4, 2

Seated dumbell shoulder press - 75lbersx5, then 5 assisted reps.

Barbell curl - 100lbsx8

Dips - bw x several sets of around 25-10

Single leg calf raise - couple sets of 10.

aaron
10-20-2010, 10:13 AM
Trained today at home so all i had was barbell and rack.
Decided to just get reps in today. All sets wern't to failure with at least 1 rep left in the tank.

High bench squat - 308lbsx15, 10

Guillotine press - 132lbsx10, 10

T bar row - 4 platesx10, 10

Press ups with a pause at the botton to finish.

I did the guillotine press because i didn't have a spotter and you don't need much weight for this lift if you compare it to your bench press. The main thing I think is focusing on control and squeezing your chest. I brought the bar down to the highest part of my chest, not my neck which some people do. I felt alot of pain in my shoulders bringing it down to my neck when i first tried.

Used no belt or wraps today as it was an easy day. Thought it would give my lower back and grip abit of a workout for once.

At home so no shakes here or alot of protein sources so compensating for this by eating whatever i like but tonnes of it. Lots of pasta, rice, bread etc.

mjc565
10-20-2010, 11:55 AM
pound that food down. Food > shakes = better results haha. altho i drink shakes just for PWO and also as a treat for a brutal workout

vamshi
10-20-2010, 12:13 PM
Nice work dude.

I like these vids for inspiration.

http://www.youtube.com/watch?v=_GyTxf7lt1s

http://www.youtube.com/watch?v=wh-ikyBAQr8

http://www.youtube.com/watch?v=my6IroYcyEI

aaron
10-20-2010, 03:03 PM
Nice work dude.

I like these vids for inspiration.

http://www.youtube.com/watch?v=_GyTxf7lt1s

http://www.youtube.com/watch?v=wh-ikyBAQr8

http://www.youtube.com/watch?v=my6IroYcyEI

I love that first video. till i collapse! Such a good song to go with it!
cheers.

pound that food down. Food > shakes = better results haha. altho i drink shakes just for PWO and also as a treat for a brutal workout

I have man. just about to eat two packs of sliced beef and a pint of whole milk. Also got a massive bag of twiglets here which is gna go down as well.
I like shakes cus theres no way i'd get to 200+ grams of protein without them. I have two 40 gram shakes a day with oats usualy.

XPirate
10-23-2010, 12:22 AM
Whats your weight looking like? We have similar lifts. Yours lean towards the upper body and mine towards the lower.

aaron
10-23-2010, 02:40 PM
Whats your weight looking like? We have similar lifts. Yours lean towards the upper body and mine towards the lower.

176lbs atm mate.
Yer upper body is okay atm. Pressing isn't my strong point though and will never be. Working especialy hard on the dumbell shoulder presses atm.

aaron
10-25-2010, 03:03 PM
Upper body today.

Inclince smith machine press - 209lbsx5, 4

Weighted pull ups - bw+33lbsx7, 4

Seated dumbell shouler press - 75lbersx7

Tricep push downs with weird bar - 2 sets of 12-15

Dumbell curls - 45lbersx6

Single leg calf raises - 10 reps heavy on each calf.

Good workout today. Personal bests all over the place.
Didn't do dumbell rows today as my left hamstring is still playing up so didn't think it would be whise to force these.


Finished my food for the day just now. 4 steaks, brocolli and 2 whey and oats shakes for a total of around 240 grams protein.

aaron
10-27-2010, 12:37 PM
Lower body today. I trained earlier than I usualy did and overslept as well so wasn't feeling it. I always train better in the evening.

Bench squats - 374lbsx4, 3 (these were so hard today, was hoping for more reps)

Hack squat machine - 3 and a half platesx10, 2 platesx20

Leg extensions - heavy set of 10

Single leg calf raises - couple sets of 10-15

XPirate
10-27-2010, 12:48 PM
Nice squats. Soon we should put up videos to get us verified ey?

aaron
10-27-2010, 01:09 PM
Nice squats. Soon we should put up videos to get us verified ey?

thanks mate!

haha yer, could do but then again i dont think i know enough to be verified. i've also never followed a proper programme or diet so don't think i'd be able to reccomend anything to anyone other than add weight/reps to your exercises and eat alot! :)

aaron
10-27-2010, 01:26 PM
oh yer forgot diet for today. 2 protein shakes with oats

steak and past for lunch
chicken and alot of brocolli for dinner.

chrisps to finish :)

aaron
11-01-2010, 01:55 PM
Decided to try out a real routine starting today. I looked on IA's top 10 routines thread and picked the very first one. A hardgainer 2 day routine. Substituted a few exercises and changed a few of the sets and rep schemes but nothing drastic.

Day One:

Dips 2 x 6-8

Dumbell shoulder press 2 x 6-8

incline Fly 3 x 10-12

Tricep Pushdowns 3 x 10-12

Heavy Abs 3 x 10

Day Two:

Pull-Up 3 sets to failure

Dumbell Row 1xfailure each side

Dumbell Curl 2 x 6-8

bench Squats 2 x 10

Deadlifts 1 x 10

Todays workout went well.

Dips - bw+88lbsx8,6
Dumbell shoulder press - 75lbersx7,6
Incline fly - 50lbersx12,12,10
Tri pushdowns - ??x12,12,12 (easy)
Decline situp - 44lbsx10, 8, 8

I will see how the dips go but if they aggrevate my shoulder too much i'll have to find somthing else. Will also experiment with some different ab exercises next time and then do the thing i like best.
Looks like a good routine. Looking forward to the second session.

XPirate
11-01-2010, 03:03 PM
Those are some strong presses.

aaron
11-04-2010, 04:02 PM
thanks mate. my dumbell presses are coming along nicely. I can't wait till I can press the 100's. I know its abit of an optimistic goal but i'll get there!

Session 2 today!
Pull ups - bw+33lbsx6,4,4
Dumbell rows - 160lbersx12 Each arm. Felt strong on these.
Dumbell curl - 40lbersx7,7
Hack Squat machine - 3 plates x10, 3 1/2 plates x 8(Should have stuck with 3. Adjusted my form so i'm able to go all the way down without knee pain now.) Only did these because the squat rack and power rack was taken. I'm thinking about just doing these for my leg exercise cus I really like them.
Deadlift - 330lbsx10

mjc565
11-04-2010, 04:06 PM
strong! keep it up man. 2 day should get you some good strength gains

aaron
11-04-2010, 06:21 PM
strong! keep it up man. 2 day should get you some good strength gains

thanks. yep I seem to be making big strength gains at the moment with low frequency, pretty low volume work. Hopefully with the more organised training approach I will get even better results.

Despite not being a hardgainer I have faith in this routine!

Diet today - two small chickens. 2 protein shakes. 1 can of creamed rice(my favourite), 2 pints of milk, brocoli, bit of turkey

Billsterl
11-04-2010, 06:24 PM
strong DB rows:scared:

lol 2 small chickens, fuck lol

aaron
11-04-2010, 06:33 PM
i mean business this time! no dicking around.

Dilema with the leg exercise though. I feel the hacks alot in my quads. They really make them burn. Squats are hard as hell but i swear its just building my ass. My ass is huge lol no joke.
I'm guessing if im progressive and end up hack squatting 6/7/8 plates+ for reps on it i'll have some pretty impressive wheels.

XPirate
11-04-2010, 07:30 PM
Why don't you try oly squats (with or without oly shoes) or front squats?

aaron
11-04-2010, 07:43 PM
Why don't you try oly squats (with or without oly shoes) or front squats?

thanks for the suggestion but my hips are all out of alignment(to put it simply) from rugby so free barbell squats mess with my groin and hips. The worst thing is for like a week after I struggle with walking and cant run.

I can do:
bench/box squats
Hack squat machine
leg press
single leg squats to parallel
lunges

drawback to me of the single leg squats and lunges is they dont allow me to use alot of weight. I just feel that all bench squats are doing for me is building up my ass and hams.

PumaKrieg
11-04-2010, 08:22 PM
at 5'8 you are a beast

XPirate
12-13-2010, 03:41 PM
update?