TkoliTk's Road To Henchness [Archive] - Bodybuilding.com Forums

TkOliTk

01-01-2009, 04:02 AM

http://i41.tinypic.com/raxlp0.jpg
Yo
New Year, New Journal :D

Background Info:
Used to be a fat mother****a, got down to like 140lb then got up to
150 doing Calisthenic exercises and eating a little more then joined a
gym, bulked to about 170, stopped gyming for months :( lost alot of
gains, and I started training again in september just gone :D.

Starting Stats:
Height-5'8
Weight-160lb

Lifts:
( I never max lifts)
Deadlift 122.5kg/270lbs 3x5
Benchpress 90kg/198lbs 3x5
Squat 92.5kg/203lbs 3x6 (weak as **** I know)

Training:
Have done rippetoes and had great gains, and have also done
my own stuff in the past. I'm currently on a 5 day split I created, so
i'm gonna see how that works out for me.

Nutrition: I always keep my diet healthy, I'm usually either on a high
carb low fat diet or a low carb high fat diet, protein is always kept
high ofcourse :D, but currently im carb cyling, 4-5 low carb days and
2-3 high carb days, it's been working AMAZINGLY for me, so i'm
sticking with this for now :).

Goals:
Get reallllly leaaan like 9%bodyfat
Lean Bulk to 170 at 12%
Bring up shoulders, lats and legs :D

P.S Thanks to Energetical for making me that pimpin' banner :D

TkOliTk

01-01-2009, 05:24 AM

Shoulders Day:

Military Press 65kg/143lbs 3x5
One Arm Dumbell Front Lateral Raise 12.5kg/27lbs 1x20 (Widowmaker)
One Arm Dumbell Side Lateral Raise 12.5kg/27lbs 1x20 (Widowmaker)

For those of you who don't know what widowmaker is, it's a form of DC training in which you use the maximum weight you can to get 20 reps with.
Really wanna get boulder shoulders, so if anyone has any suggestions about the exercises i'm doing please, suggest away :D.

Todays a carb up day :D so lots of oats, banana's, veggies, and a little bit of WW bread. Check back for tommorows session, Legs Day :D
Train HARD!!

st3v3

01-01-2009, 07:42 AM

Good luck man!!

tund3

01-01-2009, 07:53 AM

Damn breh, my deadlift and squat numbers are higher than yours but my bench is just over half what yours is lol. I was a bit of a strange lad though, ignored my chest when i first started working out, choosing to hit my legs instead. Now playing catch up lol

Good luck ma Nigerian breh ;)

Sub'd

TkOliTk

01-01-2009, 08:36 AM

Good luck man!!

Cheers bro, you to! :D

Damn breh, my deadlift and squat numbers are higher than yours but my bench is just over half what yours is lol. I was a bit of a strange lad though, ignored my chest when i first started working out, choosing to hit my legs instead. Now playing catch up lol

Good luck ma Nigerian breh ;)

Sub'd

Hehe yeah man i've just got a squat rack so i'ma be getting that squat up fast hopefully, although i'm leaning out at the moment so it'll be slower than usual but hey, it's all about consistancy :D. Good luck, and how do I sub you back lol

tund3

01-01-2009, 10:05 AM

Cheers bro, you to! :D

Hehe yeah man i've just got a squat rack so i'ma be getting that squat up fast hopefully, although i'm leaning out at the moment so it'll be slower than usual but hey, it's all about consistancy :D. Good luck, and how do I sub you back lol

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TkOliTk

01-02-2009, 10:23 AM

Legs & Abs:

Squats 97.5kg/214lb 3x5 (up 5kg/11lb from last week)
Decline Situps 3x30
Crunches 3x15
Oblique Crunches 3x20

VERY happy with squat going up as much as it did, hoping it continues to go up at this rate for a while, really gonna go for it with squats. Arm day tommorow :D.
Train hard!!!
Pce

TkOliTk

01-03-2009, 01:37 PM

Arms Day:

Barbell Curls 47.5kg/104lb 3x7
Bodyweight Chin Ups 10,10,8 (I lock out at the top, none of that half rep swinging ****)
Weighted Dips 5kg/11lb 3x12 (First time doing weighted dips, i'm hoping to sky rocket on this, we'll see though)

Next week i'll add skullcrushers for tri's aswell, I usually do em but had no spotter today so was a bit devious as I use heavy weight for those.
Arm Pic:
http://i42.tinypic.com/wtcfg1.jpg

Train Hard!:D

TkOliTk

01-05-2009, 03:22 PM

Chest Day:

Ok so i'm on this new thing where I do 1 exercise for most bodyparts, 2 for some bigger ones though. I also rotate between different exercises everyweek. So today was chest day:

DB Incline Bench 35kg/77lb (Per DB) 3x7

And that's it for chest :D I know it may look a bit insane to alot of you guys here, but I really think this is gonna work well :D, Oh and I have a new pic, down to 160lb ( I know, light) But right now I don't care, I'm getting stronger and leaner, and I want ****in abs lol, PROPER visible abs, can only see mine a little at the moment, what does my BF% look like anyway?

http://i42.tinypic.com/2uroxu8.jpg
Thanks

st3v3

01-05-2009, 04:05 PM

TkOliTk

01-05-2009, 04:13 PM

looking good. bf% looks like maybe 11-12ish

Thanks man, someone actually posted in my journal lol :D
Ite wicked, i'm going for 9-10% then I guess, I don't really have a reason to change anything cause i'm getting leaner and lifts are going up still so...YA, you should take new pics soon, (besides avatar) seeing as your bulkin' hard again :D

st3v3

01-05-2009, 04:22 PM

Thanks man, someone actually posted in my journal lol :D
Ite wicked, i'm going for 9-10% then I guess, I don't really have a reason to change anything cause i'm getting leaner and lifts are going up still so...YA, you should take new pics soon, (besides avatar) seeing as your bulkin' hard again :D

I will in about a month I still look the same as my old pics now. I've weighed 166 for like 3 months now lol

TkOliTk

01-05-2009, 04:25 PM

I will in about a month I still look the same as my old pics now. I've weighed 166 for like 3 months now lol

Hehe fair enough man, at least you stay lean during this whole muscle gaining thing, I'm sick of bulking and gaining to much bodyfat, gonna try and keep it lean this time man

Energetical

01-05-2009, 04:55 PM

Looking good bro !

Defiantly alot of improvement of the last couple of months, just remember take your time, I don't want you you lose all that hard gained muscle mass !!

Hehe fair enough man, at least you stay lean during this whole muscle gaining thing, I'm sick of bulking and gaining to much bodyfat, gonna try and keep it lean this time man

I can see you put alot of bf on during your bulk even though you clean bulked. Ever looked into Kanes (Timberwolfs) bulking diet ?

Heres his approach,

"My approach to dieting, whether bulking or cutting generally consists of a high protein/ high fat and low to medium carbohydrate intake. The ratio of macros remain pretty much the same, only the quantity and total calories varying, depending on whether I am cutting, maintaining or bulking. My preference for a relatively high fat/ low carb intake is twofold. First, it allows me to choose from higher fat protein sources instead of just lean sources.
Second, it allows me to appear leaner even when on a hyper-caloric intake by minimizing water retention. I also am not very discriminating on how I reach these macro goals, whether it be from so called fast foods, or your standard chicken breasts and vegetables."

Example daily totals: 3602 calories/182g fat/ 131g carbs/ 336g protein

Maybe this sort of low carb approach might benefit you ?

TkOliTk

01-05-2009, 04:58 PM

Looking good bro !

Defiantly alot of improvement of the last couple of months, just remember take your time, I don't want you you lose all that hard gained muscle mass !!

I can see you put alot of bf on during your bulk even though you clean bulked. Ever looked into Kanes (Timberwolfs) bulking diet ?

Heres his approach,

"My approach to dieting, whether bulking or cutting generally consists of a high protein/ high fat and low to medium carbohydrate intake. The ratio of macros remain pretty much the same, only the quantity and total calories varying, depending on whether I am cutting, maintaining or bulking. My preference for a relatively high fat/ low carb intake is twofold. First, it allows me to choose from higher fat protein sources instead of just lean sources.
Second, it allows me to appear leaner even when on a hyper-caloric intake by minimizing water retention. I also am not very discriminating on how I reach these macro goals, whether it be from so called fast foods, or your standard chicken breasts and vegetables."

Example daily totals: 3602 calories/182g fat/ 131g carbs/ 336g protein

Maybe this sort of low carb approach might benefit you ?

Thanks man! :D I'ma try that once this is done, to many carbs don't seem to hang well with me

TkOliTk

01-06-2009, 01:27 PM

Ayo pimps, Back day today CHECK IT:

Deadlifts 127.5kg/281lbs 3x5
Weighted Pullups 5kg/11lbs, 10, 10, 8 (Just started these so it should go up fast :D)

And some new back pics:
http://i40.tinypic.com/do6fy9.jpg
http://i39.tinypic.com/jgo668.jpg
http://i39.tinypic.com/33jlmqh.jpg

Tommorow's an off day so i'ma work abs :D PEACE

TkOliTk

01-07-2009, 03:12 AM

Just abs today, it's pretty much an off day for me, but I snapped new pics AGAIN:...Yeah Comments very welcome :D, I can start lean bulking soon :D EXCITED!

These are taken cold, no pump
http://i43.tinypic.com/5vrif6.jpg
http://i40.tinypic.com/v3i0lc.jpg

Gonna try not to take any more pics for a couple weeks now, which is when i'll pretty much have stopped cutting, don't gimme bull**** about cutting so light, i'm getting stronger and leaner :D who doesn't want that?

Energetical

01-07-2009, 03:14 AM

TkOliTk

01-07-2009, 02:35 PM

So abs was AWESOME :D:

Weighted Crunches 20kg 2x20
Hanging Leg Raises 3x10
Oblique Situps 2x30

Felt good :D So i'ma try this two times a week, hope it helps my abs :D
Shoulders Tommorow
PCE!

timberwolf

01-08-2009, 10:31 AM

Goals:
Get reallllly leaaan like 9%bodyfat
Lean Bulk to 170 at 12%
Bring up shoulders, lats and legs :D

Those are the are the bodyparts I'd like to bring up to.

Definitely have a solid base. Looking good. Love the 'fro. :cool:

TkOliTk

01-08-2009, 11:36 AM

Those are the are the bodyparts I'd like to bring up to.

Definitely have a solid base. Looking good. Love the 'fro. :cool:

A post from Timberwolf :O :D :D
Jealous Jake? Lol
Your hairs pretty badass too bro :)
Thanks man, so you think your high fat, high protein and low carb diet will work well for me gaining lean mass then?
And do you do one arm workout a week, or two? Just wanna know how you rotate between heavy and volume. Cheers man!

TkOliTk

01-08-2009, 11:42 AM

Had work all day today :( And I only get ONE break, at least it was a carb up day so I had sushi :D
Anyhoo Shoulders day :D:

Military Press 67.5kg/148lb 3x5 :D

It was pretty ****ing hard lol, i'ma try and get more reps next session with the same weight :)

TkOliTk

01-09-2009, 10:50 AM

Had work from 7 till 4, got home at like 4:30 ate some food, and did my squats :D, was pretty tired from work again :( But the weight continues to go up :D

Leg Day:

Squats: 100kg/220lb 3x5 (Fully ATG)

TkOliTk

01-10-2009, 09:47 AM

Long ass day at work AGAIN...****s pissing me off now lol, i gotta work 3 more days then i get 3 days off at least, so yeah, diet is not as good as i'd like it to be at the moment, i'm still eating really healthy just the timing is messed up also only getting like 180 or a little more protein :( Need to bump that **** up, anyway today was crazy ARM day, trying out Nubret style supersets :D, **** my arms hurt during this lol

Barbell Curls: 17.5kg/38lbs 10x10
Overhead Tricep Extensions: 17.5kg/38lb 10x10
Close Grip Pushups 5x10

This was soooo painful lol, i'm hoping this'll shock my arms into super growth :D
it is super volume after all haha, anyway we'll see :D

TkOliTk

01-12-2009, 01:26 PM

Chest Day:

Dumbell Incline 20kg/44lbs 3x12 :D

Yup not much to update today...PEACE!

TkOliTk

01-13-2009, 12:39 PM

Back day :D!

Wide Grip Pullups 8
Pullups 10, 8, 8
Chinups 6

Deadlift 132.5kg/292lbs 3x5

Gonna get 303lbs next week :D for 3x5 hehe PEACE

TkOliTk

01-16-2009, 09:30 AM

Legs Today :D

Man my legs are improving alot faster than I thought they would :D
got more reps and more weight today, VERY pleased :)

Squats 102.5kg/225lbs 5, 5, 5, 5. :) (FULLY atg)

And a leg pic, cause I don't have any of those
http://i41.tinypic.com/98ac28.jpg

TkOliTk

01-17-2009, 11:07 AM

Arms Day :D

Trying out something new :)

Closegrip Benchpress:
47.5kg/104lbs 8
57.5kg/126lbs 8
67.5kg/148lbs 8
70kg/154lbs 6

Overhead Tricep Extension:
27.5kg/60lbs 12
32.5kg/71lbs 10
37.5kg/82lbs 6

Barbell Curls:
27.5kg/60lbs 15
32.5kg/71lbs 10
37.5kg/82lbs 10

Hammer Curls:
10kg/22lbs (per dumbell) 20 altogether
12.5kg/27lbs (per dumbell) 20 altogether
15kg/33lbs (per dumbell) 12

Good workout, might switch it to skulls to replace the overhead tricep extensions. Diet for today was 2,000 cals 200g Protein, 80 carbs and moderate fat
gotta be ripped by end of march :D

Energetical

01-17-2009, 06:16 PM

timberwolf

01-17-2009, 06:49 PM

LMAO, dude, put some boxers on when you do another progress shot ! :p

Good development on the quads, man.
But have to agree with Energetical. LOL!

TkOliTk

01-18-2009, 10:19 AM

LMAO, dude, put some boxers on when you do another progress shot ! :p

Good development on the quads, man.
But have to agree with Energetical. LOL!

Aii duely noted haha, anyhoo GOOD NEWS! :D i'm bulking again guuys, 100-200 carbs a day, 250+ protein, moderate to high fat :D, hope this works well for me hehe, AB day today

Weighted Decline Crunches (5 second Negative Every Rep)
20kg On Dumbell, 1x20, 1x20 :D Next session up the weight :D

This should REALLY thicken my abs, if anyone else has any ideas for thickening my abs, PLEASE suggest :)

Also whats my bodyfat look like?
http://i40.tinypic.com/2s1kwoj.jpg

TkOliTk

01-20-2009, 12:00 PM

Not sure what I weigh, but I know i'm either less than 160lbs or in the low 160's. I'ma weigh myself tommorow :D.

FlatBench:
92.5kg/203lbs 5, 5, 5, 5 (PR) more reps and more weight :D

BW Dips 12, 10, 10, 10.

Anyway seeing as i'm bulking now :D (trying to keep it LEAN) here are some start pics so I can check my progress everynow and again :)

http://i39.tinypic.com/21lu0is.jpg

http://i42.tinypic.com/opv1pw.jpg

Lemme know what you think, pce :)

TkOliTk

01-21-2009, 11:04 AM

Very pleased with today, I finally got to the 300 mark on deads :D, shooting for 350 now lol

Deadlift 137.5kg/303lbs, 5, 5, 5

BW Widegrip Pullups, 8, 9
BW Closegrup Pullups, 6, 5, 5
BW Chinups, 6, 6

I was pretty exhausted after deads lol, still it was worth it :D
oh and I weighed myself today, i'm 157.4lbs, lighter than I thought lol

TkOliTk

01-22-2009, 05:15 PM

Weighted Decline Crunches (5 second Negative Every Rep)
22.5kg/49lbs On Dumbell, 1x20, 1x20 Looks like I can up the weight again next time :D
I'm really feeling these man, I can feel my abs actually getting thicker already :D

timberwolf

01-22-2009, 07:47 PM

TkOliTk

01-23-2009, 05:38 PM

Congrats on the deads, man. :cool:

Thanks man! :D

Shoulders:

Military Press 52.5kg/115lbs 12, 5, 3 (20reps) I had 15-30 secs rest between the sets, it's a little DC thing i'm trying out.

TkOliTk

01-24-2009, 01:01 PM

Squat 107.5kg/236lbs, 6
Squat 67.5kg/148lbs, 20

Trying out DC style for legs, I think it's gonna work REALLY well :D.
One heavy set for 6 reps, mostly for strength, then the 20 repper for growth.
Also I tryed out Front squats today, just trying to get the form, man it's so ****ing hard, it hurts my shoulders resting the weight on em. Any suggestions?

TkOliTk

01-26-2009, 08:29 AM

Yesterday was arm day, just didn't have time to log it, so here it is :D

Closegrip Benchpress:
50kg/110lbs, 8
60kg/132lbs, 8
70kg/154lbs, 8
75kg/165lbs, 4

Barbell Curls:
30kg/66lbs, 15
35kgkg/77lbs, 10
40kg/88lbs, 7

Overhead Tricep Extension:
30kg/66lbs, 12
37.5kg/82lbs, 8
42.5kg/93lbs 5

Closegrip Pushups, 20, 9, 6 (Had like 15-30seconds rest between sets)

Good pump from this workout :D, and improvement in everything I think :)

TkOliTk

01-28-2009, 01:33 AM

Yesterday's Lifts :D

DB Incline:

22.5kg/49lbs- 12, 12, 12

Weighted Dips 5kg/11lbs- 10, 10, 10

Back today so i'll update this a little later :D
Pce

rdrb

01-28-2009, 01:34 AM

Good CGBP! Nice job.

TkOliTk

01-28-2009, 07:29 AM

Good CGBP! Nice job.

Thanks bro, just started it a couple weeks ago :D

TkOliTk

01-28-2009, 07:36 AM

Deadlift:
142.5kg/314lbs, 6
122.5kg/270lbs, 12

Assisted Widegrip Pullups:
10kg/22lbs, 8, 8

Chinups:
10kg/22lbs, 6

Phew, worn out from those deads man :D, I now do one heavy set of 4-6 reps then a lighter set for 8-12 reps :D. Getting in around 3,000 cals a day sometimes a little more for this bulk, gonna check my weight weekly to make sure i'm progressing how I want to :D.

TkOliTk

01-30-2009, 12:25 PM

Military Press:
55kg/121lbs 10, 5, 3, 2 (20reps) Dc style, resting 15-30 seconds takin deep breaths between the short rests, managed to just pull out 20 reps so up the weight goes next time :D

A new pic for fun :)

http://i44.tinypic.com/29xasuw.jpg

BEhave

01-31-2009, 11:11 AM

I'll be following this. Good stuff so far man. Sick deads.

TkOliTk

01-31-2009, 11:20 AM

I'll be following this. Good stuff so far man. Sick deads.

Cheers bro :D lookin' ripped n big man!

TkOliTk

01-31-2009, 11:23 AM

Squats:

112.5kg/248lbs, 6

70kg/154lbs, 20

Damn, ****, bitch, hoe, haha, 20 repper = HARD, felt it today man, HARD lol, gotta say I loved it after though :D

TkOliTk

02-03-2009, 02:19 PM

Flat Benchpress 95kg/209lbs 5, 7
67.5kg/148, 13 (backoff set)

DB Incline 25kg/55lbs, 10, 10, 9

BB Curls 27.5kg/60lbs, 10, 10, 10

Good workout :D I'm on a new routine that frvrmuscle helped me design :) Cheers again bro, tommorows just abs maybe some calves and possibly a little cardio. So pretty much a rest day, but i'm hoping to hit the calves nicely as I NEVER work them out.

TkOliTk

02-04-2009, 12:19 PM

Military Press 57.5kg/126lbs- 8, 7
37.5kg/82lbs- 13 (backoff set)

Lateral Raises 10kg/22lbs- 8, 8, 8

TkOliTk

02-06-2009, 01:07 PM

Deadlift
137.5kg/303lbs- 6
145kg/319lbs- 4 (PR)
125kg/275- 8 (PR)

Chinups
5kg/11lbs- 6, 6, 6 (PR)

Barbell Overhead Tricep Extensions
27.5kg/60lbs- 10, 10, 10

I was sooo stupid today, I was supposed to load up 319lbs straight away and get it for 6 but I counted it up wrong LOL, so yeah was a little tired for the next sets but still I pulled it 4 times so that's fine, I know I can get it for 6 then :D still gonna up the weight next week and probably pull it for 6 this time :)

TkOliTk

02-07-2009, 02:31 PM

Closegrip Benchpress-
67.5kg/148lbs, 8, 8

47.5kg/104lbs, 20 (backoff set)

Barbell Curls-
35kg/77lbs, 8
40kg/88lbs, 8
45kg/99lbs, 7

Good workout, my workouts have been a little 'unorganised' lately cause i've been changing **** around and trying to see what'll work best for me, pretty much got it sorted now though :D

TkOliTk

02-09-2009, 02:34 PM

Flat Benchpress-
97.5kg/214lbs, 6, 6 (PR, more weight)
67.5kg/148lbs, 15 (PR, more reps)

DB Incline Bench-
25kg/55lbs, 10, 10, 10 (PR, more reps)

Barbell Curls-
30kg/66lbs, 10, 10, 9 (PR, more weight)

As you can tell AWESOME workout :D, can't complain at all, everything is going up, hoping to be benching 225lbs soon for reps :D then 250 :)
Wish me luck!

TkOliTk

02-10-2009, 02:51 PM

Squat-
115kg/253lbs, 4, 3

(I didnt have my belt on at the start so midway through I stopped to put it on, which only took a few seconds so there was really no rest between them lol, just feel that bit safer with a belt, could've goten 6 straight reps easy)

72.5kg/159lbs, 20 (DAMN I was feelin' the burn soooo hard at like rep 9, lol but I just HAD to keep goin, breatthin deeper than a mother'****er by 14, but yeah I got to 20 :D)

Good workout!

TkOliTk

02-12-2009, 10:45 AM

Deadlifts-
147.5kg/325lbs, 6 (PR, more weight)
127.5kg/281lbs, 12 (PR, more weight and reps)

Overhead Tricep Extension-
22.5kg/49lbs, 10, 10, 10

Weighted Widegrip Pullups-
5kg/11lbs, 6, 6, 4 (PR, i'm not too good with pullups, only just really started em)

TkOliTk

02-14-2009, 03:51 PM

Arms:

Closegrip Benchpress-
72.5kg/159lbs, 8, 8 (PR, I think..)
50kg/110lbs, 20 (PR)

Barbell Curl-
37.5kg/82lbs, 8 (PR)
42.5kg/93lbs, 8 (PR)
47.5kg/104lbs, 7 (PR)

TkOliTk

02-15-2009, 10:36 AM

Military Press-
60kg/132lbs, 8, 7 (PR)
40kg/88lbs, 16 (PR)

thepulse999

02-15-2009, 10:41 AM

journal lookin pretty gd
you create the workout yourself?

TkOliTk

02-15-2009, 10:44 AM

journal lookin pretty gd
you create the workout yourself?

Cheers bro, yes with help from some knowledgeable guys too :D

TkOliTk

02-18-2009, 04:21 PM

Chest:

Benchpress 77.5kg/170lbs, 10, 10, 8 (No spotter so kept it light)

DB Incline Press 27.5kg/60lbs, 8, 8, 8 (PR)

BB Curl 32.5kg/71lbs, 10, 10, 8 (PR)

TkOliTk

02-18-2009, 04:25 PM

Legs:

Squats
117.5kg/259lbs, 6 (PR)
75kg/165lbs, 20 (PR)

TkOliTk

02-20-2009, 05:21 PM

Widegrip Pullups
5kg/11lbs, 8, 8, 7

Closegrip Pullups
BW, 5, 5, 5

Took a rest from any lower back work today and just kept it simple, my lower back was a little sore from deadliftin' every week, back at it next week though :D

TkOliTk

02-21-2009, 12:32 PM

Closegrip Benchpres:
77.5kg/170lbs, 8, 10 (PR)
52.5kg/115lbs, 20 (PR)

Barbell Curl:
40kg/88lbs, 8 (PR)
45kg/99lbs, 8 (PR)
50kg/110lbs, 8 (PR)

BEhave

02-22-2009, 01:19 PM

Good to see your still progressing. Keep that up man

TkOliTk

02-23-2009, 02:53 PM

Good to see your still progressing. Keep that up man

Good to see someone's actually checkin' my journal out lol, cheers bro :D

TkOliTk

02-23-2009, 02:54 PM

Squats 77.5kg/170lbs 1x20

I'm doing the 20 repper 3 times a week now, really wanna bring up my legs.

TkOliTk

02-24-2009, 02:25 PM

Benchpress:
100kg/220lbs, 7, 7 (PR) :D
70kg/154lbs, 15 (PR)

DB Incline Press:
30kg/66lbs, 7, 7, 7 (PR)

Barbell Curl:
32.5kg/71lbs, 10,10,10 (PR)

****in' pimp workout! :)

TkOliTk

02-26-2009, 11:42 AM

Squats:
80kg/176lbs, 20 (PR)

BEhave

02-27-2009, 07:53 AM

Sick bench and squats.

TkOliTk

02-27-2009, 01:38 PM

Sick bench and squats.

Thanks man :D, how's lifting going with you? Gaining weight?

TkOliTk

02-27-2009, 01:41 PM

Deadlift:
150kg/330lbs, 6 (PR)

Squats:
82.5kg/181lbs, 20 (PR)

Pullups:
10kg/22lbs, 8, 6, 5 (PR)

Wicked workout :D, got 1-2 months left of bulking and then it's cutting time :D, strength is definatly going up loads on this bulk, and my chest, arms and back are growing good, trying to hit my legs hard at the moment, as you can tell, also really wanna get my shoulders up before this bulk ends :D Wish me luck! I'll be posting pics in about 3 weeks or so.

Requisite 101

02-27-2009, 09:02 PM

TkOliTk

02-28-2009, 03:58 AM

Great progress man.

My goal is to get to your current pics right now. I fail at leaning out, lol. Have always wanted to try out carb cycling, but somehow messed it up every time.

Anywho, Good luck bro, keep at it!

Subbed.

Cheers bro :D, i'm not that lean anymore though, gaining as much strength/mass as possible before I cut for summer :D

TkOliTk

02-28-2009, 12:01 PM

Closegrip Benchpress:
82.5kg/181lbs, 8, 8 (PR)
57.5kg/126lbs, 19 (PR)

BB Curl:
42.5kg/93lbs, 8 (PR)
47.7kg/104lbs, 8 (PR)
52.5kg/115lbs, 5 (PR)

Overhead Tricep Extension:
32.5kg/71lbs, 10, 10, 11 (PR) REALLY EASY

Closegrip BB Curl:
32.5kg/71lbs, 8

Gonna add those Closegrip BB Curls, to the end of my workout now, to hopefully shock some new growth into my bi's :D

TkOliTk

03-02-2009, 01:39 PM

Military Press:
62.5kg/137lbs, 7
65kg/143lbs, 5 (PR)
45kg/99lbs, 16 (PR)

DB Shoulder Press:
22.5kg/49lbs, 10, 9, 8 (PR)

Upright Rows:
45kg/99lbs, 8, 8, 8

TkOliTk

03-02-2009, 01:41 PM

Squats:
85kg/187lbs, 20 (PR)

TkOliTk

03-03-2009, 04:54 PM

Benchpress:
102.5kg/225lbs, 6, 6 (PR) :D
72.5kg/159lbs, 15 (PR)

Dumbell Incline Press:
32.5kg/71lbs, 7, 7, 6 (PR)

Barbell Curls:
35kg/77lbs, 9, 9, 9 (PR)

TkOliTk

03-04-2009, 06:44 AM

Squats:
87.5kg/192lbs, 20 (PR)

frenchie10575

03-05-2009, 05:54 PM

Squats:
87.5kg/192lbs, 20 (PR)

Good luck on those 203lbs 20rep squats bro

and sick improvement. sub'd

BEhave

03-05-2009, 06:11 PM

Benchpress:
102.5kg/225lbs, 6, 6 (PR) :D
72.5kg/159lbs, 15 (PR)

Dumbell Incline Press:
32.5kg/71lbs, 7, 7, 6 (PR)

Barbell Curls:
35kg/77lbs, 9, 9, 9 (PR)

Can't lie, I'm mirin

TkOliTk

03-06-2009, 06:07 PM

Good luck on those 203lbs 20rep squats bro

and sick improvement. sub'd

Can't lie, I'm mirin

Thanks guys! :D nice to have people checkin' in on this thing, especially you behave, u been checkin' it for a while, I appreciate it.

TkOliTk

03-06-2009, 06:10 PM

Squats:
92.5kg/203lbs, 20 (PR) 'I GOT IT!':D

Pullups:
12.5kg/27lbs, 7, 7, 5 (PR)

Closegrip Pullups, 6.

Widegrip Chinups, 5.

Only do deads once ever 2 weeks now, especially since i'm squattin' so often these days, I think it will work well :). Ordered my BCCA's today, once they arrive i'll be cuttin' although I plan to increase lifts during it hehe.

frenchie10575

03-06-2009, 07:02 PM

BEhave

03-07-2009, 09:05 AM

yea man thats the way to go most people think they lose strength while on a cut when you actually can gain strength!!

This

TkOliTk

03-07-2009, 12:36 PM

yea man thats the way to go most people think they lose strength while on a cut when you actually can gain strength!!

This

:D I'm excited, just waiting on the BCCA powder to arrive!

TkOliTk

03-07-2009, 12:41 PM

what's your diet?

My diet is generally(For Bulking):

Meal 1: 3-4 whole eggs, spinach, mushrooms, tin of tuna, all scrambled :), and my omega 3's and flaxseed oil.

Meal 2: (PRE WORKOUT MEAL) 200g Cous Cous, Or Brown Rice, With Beef Steaks.

Meal 3: (POST WORKOUT MEAL) 700ml of juice, sometimes I just drink the whole litre lol, and 2 scoops of protein powder.

Meal 4: Small carb meal, Beef, tuna or chicken here.

Meal 5: more meat or something here.

Meal 6: Cottage cheese, sometimes mix a scoop of protein powder with it, mostly for the taste :D

That's pretty much it, varies a bit, sometimes I may eat more, sometimes less :(. If you got anymore questions lemme know.
Pce.

frenchie10575

03-07-2009, 04:05 PM

My diet is generally(For Bulking):

Meal 1: 3-4 whole eggs, spinach, mushrooms, tin of tuna, all scrambled :), and my omega 3's and flaxseed oil.

Meal 2: (PRE WORKOUT MEAL) 200g Cous Cous, Or Brown Rice, With Beef Steaks.

Meal 3: (POST WORKOUT MEAL) 700ml of juice, sometimes I just drink the whole litre lol, and 2 scoops of protein powder.

Meal 4: Small carb meal, Beef, tuna or chicken here.

Meal 5: more meat or something here.

Meal 6: Cottage cheese, sometimes mix a scoop of protein powder with it, mostly for the taste :D

That's pretty much it, varies a bit, sometimes I may eat more, sometimes less :(. If you got anymore questions lemme know.
Pce.

Damn man so you don't eat alot of carbs? and what type of juice do you drink?grapefruit?(no racist lol)

TkOliTk

03-07-2009, 05:13 PM

Damn man so you don't eat alot of carbs? and what type of juice do you drink?grapefruit?(no racist lol)

Well it really depends, what I listed there has about 250g carbs, sometimes I got up to like 400, depends on the day to be honest. But I tend not to eat carbs with every meal, mostly pre workout, post workout, and then a meal later, sometimes at breakfast too, oh and i've been known to scoff down a bowl of cheerios when I get night time cravings lol. Oh and just pineapple juice or orange juice usually.

frenchie10575

03-07-2009, 06:17 PM

Well it really depends, what I listed there has about 250g carbs, sometimes I got up to like 400, depends on the day to be honest. But I tend not to eat carbs with every meal, mostly pre workout, post workout, and then a meal later, sometimes at breakfast too, oh and i've been known to scoff down a bowl of cheerios when I get night time cravings lol. Oh and just pineapple juice or orange juice usually.

Oh yea watch out for carb attack after 6pm but everybody needs a cheat day when they are bulking so they don't become crazy :D
Pizza night or burritos usually for me. Pineapple juice sounds delicious i have to get some of that im sick of oj

TkOliTk

03-08-2009, 06:42 AM

Arm Day:

Closegrip Benchpress:
87.5kg/192lbs, 6, 6 (PR)
60kg/132lbs, 15 (PR)

Barbell Curl:
45kg/99lbs, 8 (PR)
50kg/110lbs, 7 (PR)
55kg/121lbs, 6 (PR)

Overhead Tricep Extensions:
37.5kg/82lbs, 10, 10, 10 (PR)

Closegrip Barbell Curls:
37.5kg/82lbs, 6, 6, 6 (PR)

Got shoulder day today :D so i'ma post that up later, probably gonna try lower reps higher weight today.

TkOliTk

03-10-2009, 10:16 AM

Shoulders:

Military Press:
67.5kg/148lbs, 5 (PR)
70kg/154lbs, 3 (PR)

DB Shoulder Press:
30kg/66lbs, 6, 4, 4. (PR)

Upright Rows:
47.5kg/104lbs, 8, 8, 8. (PR)

Most of my sets will be between 4-7 now, with a few exceptions here and there. Working on gettin' really lean now and continuing to gain strength while doing it (hopefully).

TkOliTk

03-10-2009, 10:22 AM

Benchpress:
105kg/231lbs, 6, 5 (PR)
75kg/165lbs, 15 (PR)

DB Incline Press:
35kg/77lbs, 6, 6, 6 (PR)

Barbell Curl:
37.5kg/82lbs, 9, 8, 6 (PR)

Started cut today :D, my BCCA powder hasn't arrived yet :(, but I was so excited about cuttin' and kinda sick of bulkin', that I just started today, goal will be 2,500 cals, REALLY high protein, low carbs, low-ish fat. And I set PR's today so that's a good start :), hope to keep it up. Wish me luck guys :D

frenchie10575

03-10-2009, 04:29 PM

Strong bench press

TkOliTk

03-10-2009, 06:05 PM

Strong bench press

Thanks man. First day cuttin' ended up at 2,400 calories, 100g Carbs, 300g Protein and some healthy fats, eggs in the morning cooked in virgin olive oil, and some omega 3's. Good start I would say :)

TkOliTk

03-11-2009, 11:45 AM

Squats:
97.5kg/214lbs, 20 (PR) :D

frenchie10575

03-11-2009, 12:19 PM

Thanks man. First day cuttin' ended up at 2,400 calories, 100g Carbs, 300g Protein and some healthy fats, eggs in the morning cooked in virgin olive oil, and some omega 3's. Good start I would say :)

thats a ****load of protein lol nice start

Squats:
97.5kg/214lbs, 20 (PR) :D

crazy 20rep squats

TkOliTk

03-13-2009, 03:51 PM

Deadlift:
152.5kg/336lbs, 6 (PR)

Pullups:
15kg/33lbs, 7, 6, 5 (PR)

Closegrip Pullups:
7 (PR)

Widegrip Chinups:
6 (PR)

4th day into cuttin' now, feelin' flat carb cyclin', and i'm pretty cranky, but I guess it's all part of gettin' adjusted to this diet. Strength is still up though, was exhaustin' due to lack of energy, but I did what had to be done.

TkOliTk

03-14-2009, 12:03 PM

Closegrip Benchpress:
90kg/198lbs, 6, 6 (PR)
62.5kg/137lbs, 18 (PR)

Barbell Curl:
47.5kg/104lbs, 7
50kg/110lbs, 7
52.5kg/115lbs, 7 (PR?)

Overhead Tricep Extensions:
40kg/88lbs, 8, 8, 8 (PR)

Closegrip Barbell Curls:
40kg/88lbs, 6, 6, 6 (PR)

frenchie10575

03-14-2009, 12:40 PM

Closegrip Benchpress:
90kg/198lbs, 6, 6 (PR)

dear lord

BEhave

03-14-2009, 02:39 PM

dear lord

x2 Your getting stronger every work out

TkOliTk

03-14-2009, 02:48 PM

dear lord

x2 Your getting stronger every work out

Thanks guys, yeah I get pissed off if I don't, started cuttin' 5 days ago now aswell, but i'm hopin' to increase strength still :D

BEhave

03-14-2009, 02:52 PM

Just take most of your carbs pre-workout and you should be good.

TkOliTk

03-14-2009, 03:02 PM

Thats what I do, all my carbs are pre-workout, then an apple after workout, thats it for carbs. i'm at about 100g a day, VERY high protein, fats are pretty low too, i have some eggs in the mornin with some omega's and that's it. Except what comes from meat. Finally gettin' used to this diet now, no more crankyness lol, it's carb up day tommorow so shoulders, hopin' to military press 72.5kg/159lbs for reps tommorow :D!

ASU_sophomore3

03-14-2009, 04:52 PM

Good work man, strong ass lifts.

TkOliTk

03-17-2009, 12:03 PM

Benchpress:
107.5kg/236lbs, 5, 4 (PR)
77.5kg/170lbs, 13 (PR)

DB Incline Press:
37.5kg/82lbs, 5, 5, 5 (PR)

BB Curl:
40kg/88lbs, 7, 7, 6 (PR)

Cut's goin' good guys :D, coulda got a another rep on benchpress, but i'm tryin' not to push anything to failure really, gotta be able to recover properly :D. After seein' laynes thread he just posted, about his pec tear, i'm scared to benchpress now lol, what do you guys think? Maybe I should lose the benchpress now?..Suggestions? Cheers.

TkOliTk

03-18-2009, 05:42 PM

Squats:
100kg/220lbs, 20 (PR)

TkOliTk

03-20-2009, 12:41 PM

Pullups:
20kg/44lbs, 5, 5, 5 (PR)

Widegrip Chinups:
8

Closegrip Pullups:
8

No deads this week, next week lookin' to pull 155kg/341lbs for reps. Cuttin's goin' good!

TkOliTk

03-24-2009, 08:57 AM

Benchpress:
110kg/242lbs, 5, 4 (PR)!! :D
80kg/176lbs, 12 (12)

DB Incline Press:
30kg/66lbs, 7, 7, 7 (Easy)

Ez Bar Curl:
35kg/77lbs, 7, 7, 6 (very strict form)

Been slacking on my journal a little, but gonna try n' back into the groove now, incline DB press was weak today, tried to hit 40kg, but I need to learn to kick it onto my chest :(, couldn't get it up there, was usin' stupid technique lol, but i'm doing a little deload I guess for it, and switched over to Ez Bar for arms now, dunno how much the bar weighs but i'll just post the actual weight I load onto it. Also my BCCA powder arrived today, so sipped 10g of that durin' workout, 5g in the mornin' and 5g before bed. :D I'll post some progress pics later in the week :D. Did some light rotator cuff exercises aswell.

TkOliTk

03-27-2009, 03:28 PM

Deadlift:
157.5kg/347lbs, 5 (PR) Coulda got more but I don't like going to failure when i'm cutting

Pullups:
22.5kg/49lbs, 5, 4, 4 (PR)

Chinups:
9

Closegrip Pullups:
5

Was pretty pooped after the deads to be honest, but pushed it out as hard as I could to still set PR's for the pullups. :D. Slackin' again with my journal, gonna get back to postin' in here now. Arm day tommorow so i'll let you guys know how that goes.

TkOliTk

03-28-2009, 03:37 PM

Closegrip benchpress:
92.5kg/203lbs, 5, 5 (PR)
67.5kg/148lbs, 13 (PR)

Ez Bar Curl:
45kg/99lbs, 5, 5, 6 (PR) (excluding the weight of the bar)

Closegrip Ez Bar Curl:
35kg/77lbs, 7, 7, 7 (PR) (excluding the weight of the bar)

Dips:
10kg/22lbs, 7 ,7 ,7 (PR)

Overhead Tricep Extensions:
30kg/66lbs, 10, 10, 10 (excluding the weight of the bar)

Just started dips so hopefully that'll go up nicely and get my tri's bigger :D. Was a good workout, got a nice pump! Shoulders 2moro :D
I'm gonna start putting incline first in my chest workouts.

TkOliTk

03-29-2009, 12:37 PM

Military Press:
62.5kg/137lbs, 6, 6

DB Shoulder Press:
32.5kg/71lbs, 5, 5, 5 (PR) Got to admit I did kinda push press a couple :(

Upright Rows:
60kg/132lbs, 6, 5, 5 (PR) Gonna lower the weight on these and focus on my form for it alot more.

Tired today :(