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Ozzy
01-19-2012, 11:47 AM
Hey everyone, i had a log here a while back but i have been half arsing it with the gym etc. I'm looking to properly get back into the gym now although i have exams at the moment for the next 3 weeks :S

At the moment im weighing in at around 180lbs at 5 foot 7 and 19 years old. Around 10th December i was weighing 170lbs down from 183...damn christmas eating too much. Not sure on my bodyfat but im looking to cut and get to around 10%...ill get some pictures uploaded soon so i can review progress.

Been using IA's Strength routine for a while and im still progressing which is a good sign, im also doing a zig zag diet so hopefully it will help me lean up abit.

Gym lifts from last week:
Squat 145kg/319lbs 2x5
Deadlift 175kg/385lbs 2x5
Bench 105/231lbs 2x3

Ozzy
01-19-2012, 11:50 AM
First workout this week:
Squat 2x5 - 145kg,147.5kg
GHR 2x10
Bent over rows 4x6 - 97.5kg for first 2 sets 100kg for next
BB curl 2x8 - 37.5kg
Hammer curl 2x8 - 20,22

Ozzy
01-19-2012, 11:51 AM
Weighted Dips 2x5 - 42.5kg, 43.75kg
DB Flat Bench 4x8 - 36kg first 2 sets 38kg next 2
Lateral Raise 3x10 - 16kg
facepulls 3x10 - 45
tricep pushdowns 3x10 - 37.5

Ozzy
01-19-2012, 11:53 AM
Deadlift 2x5 - 175kg
Leg Press 2x10 - 160, this machine felt strange as the gym is all new, going to try the other one next time
Lat pull down 4x6 - 85 first 2 sets 90 next 2
EZ bar curl 2x8 - 22.5kg
Incline curl 2x8 - 14kg

Ozzy
01-19-2012, 11:55 AM
Bench 2x3 - 105kg, went for 110kg only got 2
Incline Bench 4x8 - 36 first 3 sets 38kg last only 3 reps
Millitary Press 3x8 - 45kg
Skullcrushers 3x10 - 25kg, 27.5kg last 2 sets

Ive been in the gym 4 times this week compared to my usual 3 as i dont know if ill have to miss a workout within the next few weeks due to exams. Time to cook a steak :)

Ozzy
01-20-2012, 03:52 PM
weighed in 3 pounds lighter today compared to 4 days ago, guessing most is water.

Ozzy
01-22-2012, 10:21 AM
Squat 2x5 - 147.5kg,150kg
In the new gym and they dont have a GHR machine anymore so im going to have to find an alternative hamstring exercise
Bent over rows 4x6 - 100kg first 2 sets, 102.5kg last 2 sets
BB curl 2x8 - 37.5kg
Hammer curl 2x8 - 22kg

Happy with the squats, this time last year this was just less than my max and i weighed an extra 25 pounds then, now im repping it and i think i could of got a few more reps if i tried

Ozzy
01-23-2012, 10:28 AM
Weighted Dips 2x5 - BW + 43.75kg, 45kg
DB Flat Bench 4x8 - 36kg,38kg,38kg 7 reps, 38kg 6 reps
Lateral Raise 3x10 - 16kg
facepulls 3x10 - 45
tricep pushdowns 3x10 - 35

20mins on the eliptical burnt around 200 cals

Dips felt pretty good and could of maybe gone a bit higher, didnt want to push too far not get it. Unfortunately done this on flat bench and now going to go back to last weeks numbers.

Ozzy
01-26-2012, 05:37 PM
went and done some low intensity cardio on the eliptical tonight for 50mins.
Burned around 450 cals.

Also my blender has come today so i can start mixing up some vegetables as i hate eating them. First one cosisted of:
75g spinach
100g pear
60g strawberrys

was pretty good :)

Ozzy
01-27-2012, 03:43 PM
Deadlift 2x5 - 175kg, 177.5kg
Leg Press 2x10 - 240kg,280kg
Lat pull down 4x6 - 85,90,90,90
EZ bar curl 2x8 - 22.5kg
Incline curl 2x8 - 14kg

On the 177.5kg set with deadlift i took such a wide stance that it slammed on my foot :thumpdown: took me a bit to get recomposed again but got the rest of the reps out

weighed in at 178.4 pounds...0.4 pounds lighter than last week

Ozzy
01-30-2012, 10:44 AM
Bench 2x3 - 105kg, 107.5kg
Incline Bench 4x8 - 36kg,36kg,36kg,38kg 6 reps
Millitary Press 3x8 - 45kg
Skullcrushers 3x10 - 27.5kg

Ozzy
02-01-2012, 05:41 PM
Squat 2x5 - 150kg,152.5kg
Leg curl 3x10 - 45
Bent over rows 4x6 - 102.5kg
BB curl 2x8 - 37.5kg
Hammer curl 2x8 - 22kg

Ozzy
02-02-2012, 10:37 AM
Weighted Dips 2x5 - BW + 45kg, 46.25kg
DB Flat Bench 4x8 - 36kg,38kg,38kg,38kg
Lateral Raise 3x10 - 16kg
facepulls 3x10 - 45
tricep pushdowns 3x10 - 35

Ozzy
02-03-2012, 06:13 AM
Weighed in this morning at 175.6pounds 2.8pounds lighter than last week, weight come down too quickly for me this week even though the week before using the exact same macros and calorie intake i only lost 0.4pounds

Ozzy
02-05-2012, 02:52 PM
Deadlift 2x5 - 177.5kg
Leg Press 2x10 - 340kg
Lat pull down 4x6 - 90
EZ bar curl 2x8 - 22.5kg
Incline curl 2x8 - 14kg

With the deadlifts i only got 4 reps out on the first set then 5 on the second,
will see what its like next week might have to change the rep range or something to keep me progressing. Not quite sure what to do.

Ozzy
02-14-2012, 09:50 AM
Bench 2x3 - 107.5kg,110kg only 2 reps was literally locked out but couldnt get that last part of an inch
Incline Bench 4x8 - 36kg
Millitary Press 3x8 - 45kg,47.5kg,47.5kg
Skullcrushers 3x10 - 27.5kg


Day after:
Squat 2x5 - 152.5kg,155kg
Leg curl 3x10 - didnt do today as i have football later
Bent over rows 4x6 - 102.5kg,102.5kg,105kg,105kg
BB curl 2x8 - 40kg
Hammer curl 2x8 - 22kg

Ozzy
02-16-2012, 11:32 AM
Weighted Dips 2x5 - BW + 46.25kg,47.5kg
DB Flat Bench 4x8 - 38kg,38kg,38kg,38kg only got 6 reps last set
Lateral Raise 3x10 - 16kg
facepulls 3x10 - 45
tricep pushdowns 3x10 - 35

Ozzy
02-21-2012, 09:07 AM
Deadlift 2x5 - 177.5kg,180kg only 3 reps
Leg Press 2x10 - 340kg
Lat pull down 4x6 - 90
EZ bar curl 2x8 - 22.5kg,25kg
Incline curl 2x8 - 14kg

Tried 180kg to see what i could get but only got 3 reps. Been struggling the past couple of weeks with any increases so i may change to 2x3 reps next week and see if i can see any progression from there.

Ozzy
02-21-2012, 05:14 PM
Bench 2x3 - 107.5kg
Incline Bench 4x8 - 36kg
Millitary Press 3x8 - 45kg,47.5kg,47.5kg
Skullcrushers 3x10 - 27.5kg

Felt kind of weak again tonight same as yesterday i dont know whether its just a one off thing as im training twice in a row or if i need to deload or take a week off

Ozzy
02-27-2012, 05:55 PM
Maxing out this week and tonight was deadlifts
lifted 200kg a lot easier than last time (quite a few months ago)
tried 210kg but literally got it up to the knees and couldnt get it any further
bit disappointing as i thought i would get more than that

Ozzy
03-01-2012, 02:09 PM
Benching tonight
hit 120kg easy
went for 125kg and literally got it an inch from lockout and couldnt get it any further lost all momentum
would of rather got more as i hit 127.5kg a while ago however ive lost around 27 pounds since then

Ozzy
03-03-2012, 11:37 AM
Squats tonight
hit 160kg easy which was an old max
got 175kg
I think if i was in a better frame of mind i could of hit more

exmgtoo
03-03-2012, 05:50 PM
nice #s....

Ozzy
03-04-2012, 05:00 PM
Thanks john, looking forward to working with you again.

Ozzy
03-07-2012, 02:49 PM
Currently training with john now and looking to lose some bodyfat, switched to more of a volume routine now too, something which ive never really done so I hope to see some good results.

Ozzy
03-15-2012, 12:45 PM
7th March weighed in at 172 pounds
14th March weighed in at 169.2 pounds

looking a bit leaner from the pics ive taken

Ozzy
03-29-2012, 12:02 PM
Weighed in at 167.2 pounds yesterday looking slightly leaner.