Widge's 2009 Workout/goal log

[Widge]

kk so some info?

been training with weights for about a year, i train in my garage ALL of the time, my equipment is
-squat rack
-bench
-pullup bar
-olympic set with 150kg of plates
-some other bars with ****ty weights

sitting at 155 10%bf atm

goals for 2009

get to 170lb and be between 8-12% bf

lift goals

squat 300 (lbs)
deadlift 400 (lbs)
bench 225 (lbs)

my bench press is really week as you can see and any sugestions on how i could bring it up would be apreciated greatly

ill attach some recent leg shots

let the trianing begin =-)

EDIT- ALL WEIGHTS IN KILOGRAMS UNLESS STATED OTHERWISE, TO CONVERT JUST X BY 2 THEN ADD A BIT ON OR IF U OPEN CALCULATOR X BY 2.2.

[Widge]

as far as diet goes i eat about 3k-4k cals a day

this depends on activity levels, it is always clean and i only eat dirty food when i need to make up calories

today ill be squatting and training my calves

[Widge]

http://forum.bodybuilding.com/showthread.php?t=113220061&highlight=widge


this thread contains some recent leg pics

[big-muscle-19]

good luck widge

[Widge]

kk so heres what went down today

squats- narrow stance, feet probly about 10 inchest apart, toes pointed forward, i have a mirror set up so i can check depth and i assure you these were all DEEP squats, no paralell.

barx10
50x10
77.5x5 (wide stance)
77.5x8 (narrow stance)

now for working sets

97.5x10- this is a pr for the narrow squats
97.5x5-guess the first set took it out of me

i changed to wide stance, i mean super wide, toes hitting the edge of the rack
92.5x8

after this it was some isolation work for quads and hammies and some long stretching, also did some lower back and oblique work


overall not a BAD workout but ive certainly had better, its hard to build intensity this time of year cuz of the cold, well, maybe im just a *** lol

7/10

[thepulse999]

good numbers
im guessin they are in Kilograms

good luck i will follow this

[Widge]

good numbers
im guessin they are in Kilograms

good luck i will follow this

ye, its all in kilo's mate.

to conver just x by 2.2 but i see your a brit anyway ;)

edit : nice 100m time

[Widge]

i think i may have tweeked my left tricep

i know teeked sounds like a very vague term to use but last time i worked them it was hurting a bit but i powered through

that was 4 days ago and i STILL have doms in my lefs but not my right, so i mite skip the chest and tri excersises on todys workout and give back/bi some more attention than usual.

[Widge]

kk so todays workout

i did quite alot of **** today so im just guna write up the important ones

widegrip pullups- PERFECT form, no leg swing and a hang at the bottom

BWx10- i cannot tell you guys how long this has been a goal of mine and im so happy to have it, especially as im as heavy as ive ever been atm, 1 year ago before i lifted i was 140lbs and couldnot do 1, i mean not even get close to 1 (yes strong skinny fat)

3.75kg x 5- cuz i workout at home i just shove weights in my school bag and go for it.
3.75kgx4- form started to go

narrow grip

3.75kgx5

E-z bar curls

20kgx10 (wu)
30kgx5 (narrow grip)
30kgx6 (standard grip)

dumbell row- about a month ago i was doing about 40kgx8 but with really ****ty form and i could barely even feel the excersise in my lats so im going light atm and getting a good contraction at the top (i pull it up and squeeze it for about 2 seconds)

22kgx10
22kgx10
22kgx10

i know its lightweight

like i say i did some other stuff but didnt write it up, i would usually do some tricep excersises aswell on this day but didnt (SEE ABOVE)

overall decenty enough workout 7/10