"Impossible is nothing - NeoginCF's workout log"

[NeoginCF]

Welcome

This is going to be my new journal for atleast the next 8 weeks
The training regimen is ofcourse going to be Jim Wendler's 5/3/1
http://forum.bodybuilding.com/showthread.php?t=112382761 <-- for the unaware

Training maxes are (in kg):
Squat: 81
Bench: 55
Deadlift: 95
OH Press: 37,5

My stats:
Age: 17
Height: 183 cm or 6'0
Weight (as of 1-5-2010 morning): 72,3 kg or 159 lbs

The diet
3129 kcal
105 fats
357 carbohydrates
243 proteins
The diet is probably a little lower on the kcal then it will be, didn't count the fats i cook with.

My first time doing a diet, EVER. Hope i can stick to it as I have to cook all the meals myself but i'll try my best.

The goal:
-Stick to a diet for 8 weeks
-Gain muscle
-Gain strength

First workout: tomorrow!

Might put up some photos this evening but i'm off to cook now: Tagliatelli + chicken !

[NeoginCF]

Deadlift 1

BB deadlift

barx5
30x5
50x5
60x5
70x5
80x11

Hack squat

20x10
30x10
intense pain on the top of my knee gonna sub this with front squats next week

DB shrugs

20x20
20x15

Roman chair situps

bwx15
bwx17
bwx18

Notes:
Fairly decent workout, got an almost PR on deadlifts after being out for 4 weeks with a back injury.

Diet
Breakfast and lunch: perfect
Dinner: mother already bought food for me but i think i only lacked a bit in the proteins. w

[NeoginCF]

Korfbal training

Did some sprints and some other stuff, 1,5 hours

Diet

Basically a 100% no cheats, only took 2 pieces of fruit but i don't count those as kcal (nor do i count veggies)

[NeoginCF]

Bench press 1

Rotator cuff exercises as warmup

BB Bench press

barx5x2
30x3
35x5
40x5
47,5x10

HammerStrength incline bench

40x10
30x10x2
20x10x2

EZ bar curls

10x10
20x10x10

Rope pushdowns

15x10
25x10x4

Notes:
1 rep less then 2 months ago but still decent (for me) after not benching for 1,5 months. For the rest had a great pump in my arms feels nice.

Diet:
I asked my mother for chicken, she came home with turkey lol, not so much of a difference but still a bit. For the rest again a very clean day.
I'm eating more at breakfast/lunch/dinner and I still get hungry after an hour of not eating. Guess my habits of drinking a lot of coca-cola (~1l soda/day) got my body used to having food constantly.

[NeoginCF]

Squat 1

BB squat

Barx5x2
40x3
52,5x5
60x5
70x9

Horizontal leg press

120x10x5

DB bent over rows

20x20x2

Calve machine

30x10
cramps in abductors+toes so quit the exercise

Notes:
Good workout again slight decrease in max set ( last max 72,5x9) but still good.
Had a 30 minute jog before going to the gym at school (P.E.) this wore my legs off a bit because it's the longest I've ran in over a year lol. I normally just do sprints not consecutive boring jogging.

Diet:
I think i'm having a fiber deficiency, well my **** tells me I do lol. More lettuce i guess.
For the rest it's clean and on spot.

[NeoginCF]

Korfbal Training

Relaxed training, last one of the year I think.

Diet

Pretty good, had a soda after training and some beers/vodka at a party.
Slight hungover but have a korfbal match later today to get rid of it!

[NeoginCF]

Saturday

Had a korfbal match and won 10-3, scored twice.
Diet was overall OK as in I had enough proteins and the kcal should be against 3k

Sunday

OH press 1

Warmup: stretches
BB OH press
Barx5
25x5
27,5x5
32,5x8

Chinups
bwx8 max chinups I ever did with bw
-5x8
-10x10
-15x5 no clue what happened here
-25x10

DB seated OH press
12x10x3
10x10

Notes:
Well seems like OH press is the lift that suffered the most from my absence in the gym (previous repmax at 32,5 was 11). We'll see how it evolves.
YAYAYA 8 chin ups :) This is good, I want to be able to get about 10-12 chins at the end of july atleast.
While doing my DB OH presses some dude came sitting next to me and started doing them too with the 20's >_> feelsbad.jpeg

Diet
Way too few kcal, guessing to end up at 2,5/8 today

[NeoginCF]

Deadlift 2

BB deadlift

barx5x2
40x5
50x5
67,5x3
75x3
85x11

Front squat

Barx10
30x10
40x10
30x10x2

Roman chair sit-ups

bwx10x5
Full range of motion this time ;)

DB shrugs

20x4
some sort of pain in the middle of my neck, wrong type of pain so quited



Notes:
I IZ BROKEN, seriously I'm ready to sleep now lol. Awesome workout, felt like a ninja warrior when front squatting (hands like a Russian dancer in front of me

Diet
Very good, think I even went over my kcals today, which is weird since I am still figuring out how anyone can eat 150 gr. of pasta (precooked) without having to gag

Goodnight

[NeoginCF]

10/05/2011

REST, relax take it easy and study.

11/05/2011
Bench press 2

NO Rotator cuff exercises as warmup, forgot it...

BB Bench press

barx5x2
30x3
37.5x3
45x3
50x11

HammerStrength incline bench

40x10
40x5
30x8
30x10
20x10

EZ bar curls

10x10
20x10x3

Rope pushdowns

15x10
25x10x2
30x10
35x10

Notes:
PR on the bench press :D overall good session!
Finnaly saw some real lifters in my gym, dude was built and was deadlifting 165kg for 5. I was mirin, hard.


Diet:
Dinner was an asian all you can eat for my sisters birthday: love it!
Who said dieting was hard lol? I love eating steak everyday :D

[NeoginCF]

Squat 2

BB squat

Barx5x2
40x3
50x3
57,5x3
65x3
72.5x6

Form was breaking down a lot.

Horizontal leg press

100x10x5

DB bent over rows

20x20x2

BB Standing calve raises

Barx10
50x10x2

Notes:
Had running for PE in my sixth period and this wore my legs off a lot. Mainly just screwed up the form and decided to leave it at 6.

[NeoginCF]

Friday

OH press 2

Warmup: stretches
BB OH press
Barx5x2
27.5x3
30x3
35x6

Chinups
bwx8
bwx6
bwx4
bwx3

DB seated OH press
12x10x3
10x10x2

Notes:
Fairly low reps on last set but I played an hour of pretty intensive basketball prior to weightlifting which tired me out a bit.

Diet
Decent, but did go to a party in the evening and got hammered. I think 6 normal beers and 3 duvels (heavier beer).

Saturday

First real cheat meal! french fries with a bicky rib burger (that's the most awesome burger you can make, well 2nd most awesome the bicky royale is better).
Worked all day long, had to pick up all the paper of my town with the scouts (we get paid for it ^^)

[NeoginCF]

Deadlift 3

BB deadlift

barx5x2
40x3
60x3
82.5x5 10 kg too much, i suck at counting plates
80x3
90x10

Front squat

Barx10
30x10
35x10x3

Roman chair sit-ups

bwx10x3

DB shrugs

20x20
22x20



Notes:
Loving it! getting closer to actually doing over 2 plates for reps ^^

Diet
Was out of milk this morning so it was oatz with water. Post workout meal of tuna in oil+a cola to get more kcal. For the rest I'm starting to like dieting lol, what is everyone complaining about?

[NeoginCF]

16/05/2011
Bench press 3

One set of rotary cuff warm up

BB Bench press

barx5x2
30x3
42.5x5
47.5x3
52.5x6

HammerStrength incline bench

40x10x2
30x10x2
20x10

EZ bar curls

10x10
20x10x4

Rope pushdowns

35x10
30x10x4

Notes:
I think I am slow twitch dominant, by far lol. 2.5 kg increase and five reps less. Although I ate a lot today.

Diet:
Ate some nuts to go way over my normal kcal. And a bigger piece of steak.

[NeoginCF]

Squat 3

BB squat

Barx5x2
40x3
50x3
60x5
70x3
77.5x8

Notes:
Confidence check: succeeded

I'm happy, nuff said.

Diet
I love dieting, don't know how you can have trouble doing it lol...
Today was almost spot on, got a coca cola and a protein shake extra. I think my rice package is lower kcal then I assumed from my calculations on fitday.

[NeoginCF]

OH press 3

BB OH press
Barx5x2
25x3
27.5x5
32.5x3
35x8

Chinups
bwx8
bwx6
bwx3
bwx4

DB seated OH press
12x10x5

Notes:
2 reps more on the OH press, I need to psych me up for my workouts more all the time lol.

Diet
Ate some french fries on top of my normal diet. Don't seem to be gaining anyway

[NeoginCF]

Deadlift 4

BB deadlift

barx5x2
30x5
37,5x5
47,5x5
57,5x5

Front squat

barx10
30x10
35x10x3

DB shrugs

20x20x2

Roman chair situps

bwx10x5

Notes:
De-load week has begun, leaving the ego at the door is hard lol!

Diet
On spot

[NeoginCF]

Bench press 4

BB Bench press

barx5
22.5x5
27.5x5
32.5x5

HammerStrength incline bench

40x10x2
30x10x3

EZ bar curls

10x10
20x10x4

Rope pushdowns

35x10
30x10x4

Notes:
Leaving the ego at the door, finally became clear to me lol.

Diet:
on spot

[NeoginCF]

Called in sick today

Spent a whopping 18 hours in bed of which I was around 17 asleep. No real obvious reason as to why I completely crashed, only exercise of the day was a running test for PE in which I "ran" 3,5 km in 16'54" a full minute and a half slower then last year. Went to read a text of French in my bed, felt tired and thought let's take a power nap. Asleep within in 5 minutes and slept till my mom woke me up for dinner, said meh I'll eat later!
Woke up at 6:45 am for school and just went back to sleep till noon.

Now I'm at home and perfectly healthy lol. Probably gonna go do my deload session of squats this afternoon.

Some pictures of me:
Front relaxed:
http://bodyspace.bodybuilding.com/img/user_images/growable/2011/05/18/22303231/profilepic/1Bu3c8UGT0VJELtgTCnROuqJrDDiA0239.jpeg
BF estimate please? I'm thinking 15-16 (excuse the low pants, I normally wear a belt)
Leg shot:
http://imagecdn.bodybuilding.com/img/user_images/growable/2011/05/27/22303231/profilepic/1WMMuCNVdAIRPwTS7jLIbZCNEzPuOC0772.jpeg
I think my legs have some decent size compared to the rest of my body.

[NeoginCF]

Hill sprints

8 hill sprints at maximum speed

The running aint that bad, it's the feeling when you stop running that just ****s me up! Felt like I had to puke, even had some puke in my mouth several times but I swallowed it back lol. Need my food to grow me not the plants I puke it on.

Diet

Posting full diet, diet plan prescriptions are in brackets
Breakfast:
120 gr Oats (100 gr)
2 big glasses of milk, about ,5l (0,5l)

Lunch:
125gr pasta (150 gr)
340 gr chicken (300 gr)

Snack:
100gr almonds (na)

Dinner
320 gr irish beef steak (300 gr)
125 gr brown rice (150 gr)
25 gr steak sauce (na)

That was it for today, pretty damn good

[NeoginCF]

Deadlift 1

BB deadlift

barx5x2
40x5
55x5
65x5
75x5
85x13

Front squat

Barx10
30x10
35x10x2
35x4

i'm not stretchy enough to do these, had some cramp in my shoulder

DB shrugs

20x20
22X13


Notes:
First time deadlifting with my belt, felt decent.

Diet

way over, awesome

[Trollbrah]

you've got some bodyfat, but youd look much better with 25 lbs of lean mass added on.

subbed.

[LankedF1braz]

Oh hai, strong reps on deads.

[NeoginCF]

Oh hai, strong reps on deads.

last rep record on deadlift was 11 for 85, wanted to beat that. Might have underestimated my deadlift max but not gonna change it now, it'll fix itself I guess/hope.


Are those weights in KGs? Good progress man.

Edit: I'm an idiot, you say it's in KG in your first post.

Ty, yeah weights in kg because I'm too lazy to convert. Maybe I should've putted it in bold and size 7 in OP lol

[Little_Moth]

Are those weights in KGs? Good progress man.

Edit: I'm an idiot, you say it's in KG in your first post.

[NeoginCF]

Bench press 1

BB Bench press

barx5x2
30x3
37.5x5
42.5x5
50x13

HammerStrength incline bench

40x10x2
30x7
20x10x2

EZ bar curls

20x10x2
25x7
20x10x2

Tricep pushdowns

2x10
4x10x3
5x15

Notes:
W0000000000000000T 13 reps on bench, awesome! And the Douchebag workout of the week is over!

Diet:
Decent as usual

Extra
Almost hit a mom with a baby in a cart on my way to the gym, the stupid women tried to cross the road when it was red for her and green light for me, women...

[LankedF1braz]

last rep record on deadlift was 11 for 85, wanted to beat that. Might have underestimated my deadlift max but not gonna change it now, it'll fix itself I guess/hope.

Nice man


And good work on 50kg for 13 on the bench press, your max should be waay above 55kg lol.

[NeoginCF]

Nice man


And good work on 50kg for 13 on the bench press, your max should be waay above 55kg lol.

It's only the training max I'm using, I am guessing around 65-70 somewhere

Going to do an max weight test after this cycle anyway, got 1 week after this one ends and then I leave on vacation for 3 weeks. After that I'll start 5/3/1 again

[NeoginCF]

Squat 2

BB squat

Barx5x2
40x5
50x3
60x5
65x5
72.5x11

Horizontal leg press

150x10
180x10x2
160x10x2

DB bent over rows

20x20
22x20


Notes:

Yay, rep record. Squatting with belt too, brb study

Diet:

had yoghurt for dinner, bout the same kcal as oats

[Bruno93]

Subbed! Best of luck achieving your goals man.

[NeoginCF]

OH press 1

BB OH press
Barx5x2
25x5
30x5
35x10

Chinups
bwx8
bwx6
bwx4
bwx3

DB seated OH press
14x10
16x10 PR
16x6
14x10
12x10

Notes:
Again 2 reps more then last time, going good!

Diet
Aint gaining no weight lol, at 72.9 kg this morning. Ate close to 4k kcal yesterday, got a challenge at 10 pm to eat a kg of yoghurt, easier then expected.

[NeoginCF]

Subbed! Best of luck achieving your goals man.

Same to you!

Maxing out

Due to me leaving on vacation 1 July-24 July I am left with one week with no workout when this run ends.
So I am going to do 2 workouts in which I work up to a 1RM just ffs. These are the numbers I am going to try to hit:

Bench press: 70
Squat: 100
Deadlift: 120
OH press: 50

These are all weights that the max rep calculators tell me I can do now, but I aint trusting those machines.

[NeoginCF]

Deadlift 2

BB deadlift

barx5x2
40x5
60x5
70x3
80x3
90x8

Notes:

Fast w/o and limited reps on last set, complete dead lift too no touch n go. Don't want to stress my cns too much.

[Bruno93]

Strong deadlifts. How you liking 5/3/1 so far? I got the book and I might run it sometime, not entirely sure yet though.

[SouthShoreRep]

Strong deadlifts. How you liking 5/3/1 so far? I got the book and I might run it sometime, not entirely sure yet though.

Run it. It's fun. Well so far for me, and it looks like it for op too.

[NeoginCF]

Strong deadlifts. How you liking 5/3/1 so far? I got the book and I might run it sometime, not entirely sure yet though.

Very good, used to be sore after every workout but I seem to have adapted to that, it's is indeed a very fun program. Every workout you got a record to break, if you truly start low enough. Which is the one thing you must do if you wish to progress over a prolonged period of time. That is one key ingredient, it is not a one month program, it is a 6-7 month program.


Run it. It's fun. Well so far for me, and it looks like it for op too.

[NeoginCF]

Bench press 2

BB Bench press

WU
40x3
47.5x3
52.5x10

HammerStrength incline bench

40x10x2
30x10x2
20x10

EZ bar curls

20x10x5

Notes:
4 more reps then in my 3rd week of previous cycle, nuff said.

Physics exam tomorrow, got 3 more hours to study :D

[NeoginCF]

Squat 2

BB squat

WU
60x5
70x5
77.5x8

Horizontal leg press

150x10
180x10x3
160x10

DB bent over rows

22x20


Notes:
Same reps as last time, quitted though. Don't want to blow my cns on exam week.

Diet:

CHEAT :D French fries with fried onions, curry ketchup and mayonaise. With a bicky cheese burger. Epic meal

[Bruno93]

Strong lifts man. And best of luck on the exams.

[NeoginCF]

OH press 1

BB OH press
WU
27.5x3
32.5x3
35x9

Chinups
bwx9 PR
bwx5
bwx4
bwx3

DB seated OH press
16x10x2
14x7
12x8
10x10

Notes:
Slightly less on the OH press, but awesome on the chins :D Slowly creeping forward to my 20 rep chin up goal!

Diet
Ate some fried things from the local fair.

[NeoginCF]

Deadlift 3
BB deadlift

WU
75x5
85x3
95x11

Front squat

Barx10
30x10
35x10

Hamstring curls

35x10
45x10
60x10
80x10
60x10

Decline situps SS DB shrugs

bwx10 SS 22x10
bwx10 SS 26x10
bwx10 SS 30x10 PR
bw+5x10 SS 26x10
bw+5x10 SS 24x10


Notes:
AWESOME SAUCE, completely dead now though.

[NeoginCF]

Bench press 3

BB Bench press

WU
42.5x5
50x3
55x8

HammerStrength incline bench

40x10x3
30x10x2

EZ bar curls

20x10
25x10
20x10

[SouthShoreRep]

Deadlift 3
BB deadlift

WU
75x5
85x3
95x11

Front squat

Barx10
30x10
35x10

Hamstring curls

35x10
45x10
60x10
80x10
60x10

Decline situps SS DB shrugs

bwx10 SS 22x10
bwx10 SS 26x10
bwx10 SS 30x10 PR
bw+5x10 SS 26x10
bw+5x10 SS 24x10


Notes:
AWESOME SAUCE, completely dead now though.


Bench press 3

BB Bench press

WU
42.5x5
50x3
55x8

HammerStrength incline bench

40x10x3
30x10x2

EZ bar curls

20x10
25x10
20x10

Great Work mate! Strong lifts! Keep up the good work!

[Little_Moth]

Good Bench PR man, keep it up. :D

[Bruno93]

Bench press 3

BB Bench press

WU
42.5x5
50x3
55x8

HammerStrength incline bench

40x10x3
30x10x2

EZ bar curls

20x10
25x10
20x10

Strong benching man. How do you like the hammer strength incline bench machine comparing to bb / db incline bench?

[NeoginCF]

Strong benching man. How do you like the hammer strength incline bench machine comparing to bb / db incline bench?

It's easier due to the controlled movement.
And my douchebag workout wouldn't be complete without a machine in it :D

[LankedOut]

Deads looking good, you going to be repping 100 next time?

[NeoginCF]

Squat 3

BB squat

WU
65x5
72.5x3
82.5x8
82.5x1x3

Leg extension

40x10
50x10x4

DB bent over rows

22x20x2

Calve raise standing

(level)4x10
8x12
10x10


Notes:
Yayayayayayyayayaaaaaa party time!
Workout: check
Exam: check
Rap: check
Summer job: check

BEST DAY EVER

[NeoginCF]

OH press 3

BB OH press
WU
30x5
35x3
37.5x8

Chinups
bwx9
bwx6
bwx4x2

DB seated OH press
16x10x2
14x10
12x6
10x10

Notes:
Again 8 reps on final set! awesome sauce.

I think I hurt my knee friday, well it hurts so I must have. I blame leg extensions or the volleybal afterwards.

[NeoginCF]

OVERVIEW!

the progress of three phases so far:
Phase1/phase 2/phase 3

Deadlift
85x10/90x10/95x11

Bench press
50x10/52,5x6/55x8

Squat
72,5x9/77,5x8/82,5x8

OH press
32,5x11/35x8/37,5x8

Notes:
I had a 4 week break between phase 1 and phase 2 which explains the dip in strength. This was due to vacation/injury.
My deadlift and squat went up quite a bit, my bench and OH press went up but not as much as I would've wanted. I do feel stronger in both lifts now then I did before.

Next week is a deload week and afterwards I'm going to do 1/2 max out workouts before I leave on another vacation from 1st july till the 24th of july.

Btw: almost page 2 :D

[Little_Moth]

OVERVIEW!

the progress of three phases so far:
Phase1/phase 2/phase 3

Deadlift
85x10/90x10/95x11

Bench press
50x10/52,5x6/55x8

Squat
72,5x9/77,5x8/82,5x8

OH press
32,5x11/35x8/37,5x8

Notes:
I had a 4 week break between phase 1 and phase 2 which explains the dip in strength. This was due to vacation/injury.
My deadlift and squat went up quite a bit, my bench and OH press went up but not as much as I would've wanted. I do feel stronger in both lifts now then I did before.

Next week is a deload week and afterwards I'm going to do 1/2 max out workouts before I leave on another vacation from 1st july till the 24th of july.

Btw: almost page 2 :D

Sick progress man, keep it up!

[NeoginCF]

Bench press/deadlift 4

BB deadlift

WU
40x5
50x5
60x5

BB bench press

WU
22,5x5
30x5
35x5

HS incline press

40x10x3
30x10x2

DB shrugs

24x10
28x10
32x8

Cable curls

20x10
30x10x2
35x10

GHR

bwx15x2

Notes:
stacked bench and deadlift workout due to a lack of time with exams and ****.

Possible injury:
Well not possibly, I am injured the question is just how bad. It is impossible for me to do one legged squats with my right leg. If I try anything resembling it hurts a lot and I just collapse. Probably going to see a doctor Friday.

[LankedOut]

Would be a good idea to get that leg checked out, training through injuries = not much fun.

[NeoginCF]

Maxing out

Maxes are compared to start of first 5/3/1 cycle in march.

On monday:
deadlift 110x1 (+10 kg)
Bench press 65x1 (+7 kg)
Squat 100x1 (+15 kg)

On wednesday
deadlift 100x5
OH press: 45x1 (+5 kg)

Kinda dissapointed on deadlifts, as I wanted 120/130 but I couldn't get 120 of the ground. Bench failed on 70 kg but benched one plate for the first time :D



Would be a good idea to get that leg checked out, training through injuries = not much fun.

Found out why I was injured. My adductor (inner thigh) are stronger then my abductors (butt), causing me to pull my knees in while squatting. That combined with heavy squatting= pain on outer knee.
Gonna do some abductor strengthening and focus on squat form next months.

got it checked out by my sister who is studying kinesics

[Bruno93]

Strong maxes Neogin. gjdm, keep it up.

[NeoginCF]

Roadtrip

Due to a roadtrip through eastern europe I am gonna pause this log for a few weeks.


Ciao en de ballen!

[Little_Moth]

Good 1RMs man!

[NeoginCF]

BACK IN TOWN

Just got back from the most amazing/fun/epic vacation I have ever had so far. Three weeks of parties and traveling throughout eastern Europe. From Prague and it's epic 5 story club to Vienna with a nice bar with some acoustic guitar player. All the way to the dance festival balaton sound and to a movie-like ghetto in Ljubljana . Back to Belgium for another 4 days of fun and messed up stuff. And last but not least to my own bed after three weeks of sleeping on a thin mat.


And I got rid of my long hairs, well partly. It's cut in an extremely ugly fashion but still managed to kiss a girl.

Successful trip was successful

[jakestorm]

I'd advise to stay away from Law Abiding Citizen...it has a great beginning/middle but the end is just so disappointing imo that you'll be sorry you endured the whole thing

[NeoginCF]

I stopped 5/3/1 for now, doing a 5 day split atm but not updating log cause Im not sure on what I'm gonna do next. Did back on monday chest tuesday legs wednesday and today is shoulders+ hill sprints.

Lost a bit of strength but kept an amazing amount compared to the amount of booze I've had the last three weeks.

Thinking about a split with either 3 days upper 1 day lower or 4 days upper 1 day lower. I deem my legs too big for my upper body, flame away.

[NeoginCF]

Push 2/8/11

BB bench press

WU
60x5,5 PR
55x5x2

BB press

30x8
30x6
30x5

DB incline press SS DB lateral raise

14x8 SS 8x10
14x10 SS 8x8
14x10 SS 7x10

CG bench press SS bar front raise

40x4 SS 5x10
30x10 SS 5x8
30x8 SS 5x8

Cable pushdown

30x12
35x8
30x12

Rating: 8/10
Supplements: Performance nutrition "The bomb" NOX preworkout
Notes: First workout of my new regimen, push/legs/pull, went good but not used to so much exercises/supersets. Worked in with two other guys on the bench press who motivated me a bit to push harder to a PR (60 for 5).

Training day 1/8/11

Had an entire day of korfbal training, some highlights:

5km run: 30'49"
6 times 10 meter (straight turns): 15.8"
100 m square: 16.8"
4m shots: 8/13

All ready for improvement, want that 5K under 30 at least and the 100 m square under 16. All was done on a (****ty) grass field.

Next training: in half an hour, probably more aimed towards scoring and tactics.

Let's get ready to rock

Edit: boy was I wrong, started with 6 laps (~200m) of warm up followed by 10 minutes of HIIT because someone was 10 minutes late. After that was rope skipping and some variations on sprinting. And 15 minutes of three way match. Intensive to say the least

Motivation
WO4tIrjBDkk

[NeoginCF]

Legs

BB deadlift

WU
80x5
90x3
100x7 PR
100x1

BB front squat

40x5
50x5
40x5

Semibad form, due to deadlifts and just new exercise.

Abductor machine

20x12x2

Leg extension SS leg curl

45x10 SS 35x6
55x10 SS 55x6
65x10 SS 70x6


Lying glute push

20x12
30x12

Abductor machine

25x10
30x10 almost cramps

Rating:7/10
Supplements: Performance nutrition "The bomb" NOX preworkout
Did not notice any real pump, did not feel real tired either. Wont buy this product probably.
Notes: First of all: BOOOYAAKKAAASHHHAAA!!!!! PR on the deadlift. Felt like a boss afterwards, only downside of starting with deadlift is being torn out for 15 minutes after it. Gonna do front squats first next time and start working towards my front squat goal of bwx1. Rest of the workout was just trying to find the right weight mostly so next workout will be heavier I promise. All the abductor exercise are to strengthen my gluteus medius and to balance it for squats.

Song of the day
eE-dwpWpscU

[NeoginCF]

4/8/11 Pull

BB bent over rows

WU
60x3.5
55x5x2

Pull-ups (varying grip) SS cable upright row

BWx3 SS 30x12
BWx4 SS 35x10
BWx3 SS 35x10

Machine row

40x12
50x10
50x8

DB curls

12x8
10x10
10x7

Rear delt fly SS cable curl

25x10 SS 30x12
25x8 SS 35x10

Rating: 7/10
Supplements: Performance nutrition "The bomb" NOX preworkout
Notes: Nothing amazing really, just that after I came home from the gym and stepped on the scale saw the amazing number of 77.8 appear. Mind=blown, eating lot's of meat apparently ^^

[FatAli]

sup cuz

[LesterSHS]

hey hows it going

[NeoginCF]

Push 2/8/11

BB bench press

WU
60x4x2
60x3

BB press

30x8x3

DB incline press SS DB lateral raise

14x4 SS 8x10
12x10 SS 8x10
12x10 SS 8x9

CG bench press SS bar front raise

30x10 SS 7x10
30x9 SS 7x9
30x11 SS 7x10

Cable pushdown

30x12
35x10
35x12

Rating: 8/10
Supplements: Performance nutrition "The bomb" NOX preworkout double dose
Notes: Good overall workout, found out that triceps are my weak spot in every pressing movement. But I got two isolations on them already so they should catch up.
The NOX product samples are all gone now, didn't really have any awesome pumps only felt like I was receiving acupuncture 24/7

[NeoginCF]

Legs


BB front squat

WU
50x5
60x5
50x9

BB deadlift

WU
90x5
100x3
105x5 PR
110x3


Abductor machine

20x10 [I]cramps kicking in

Leg extension hard one

30x10
30x12
35x10

Leg curls

65x6
75x6


Rating:9/10
Supplements: /
Notes: Met some of the strongest dudes in my gym (probably the strongest), they were squatting 150+ and were laughing a bit at me for wearing a belt below 200kg. Friendly guys, them watching motivated me to do the 110 set. Was planning to stop at 105.

Song of the day
4JipHEz53sU

[NeoginCF]

4/8/11 Pull

BB bent over rows

WU
60x5
60x4
55x7 or 8

Pull-ups (varying grip) SS cable upright row

BWx5 SS 40x10
BWx5 SS 40x8
BWx3 SS 35x10

Machine row

40x12
50x10
60x10x2

DB curls

12x9
10x10

I hate curls, must be the constant drilling of this site's members

Rear delt fly

25x10
30x10

Pullover

50x10x2

Rating: 7/10
Supplements: Jack3d, 1,5 scoop mediocre results
Notes: Allthough I improved on about everything had a mediocre feeling. Tired as **** due to starting work at 6 am and crappy carb intake (only high GI carbs). Must get my eating in check!

Motivational video

<3 babyslayer

RpSKnm4yNtc


It's 8 pm and I'm going to sleep already to be awake and strong for my work tommorow.

[NeoginCF]

Push 11/8/11

BB bench press

WU
60x7 PR
60x4 fail, roll off on chest/abs punishment for going to failure you know
60x3

BB press

32.5x8
32.5x6
30x7

DB incline press SS DB lateral raise

14x12 SS 8x10
16x12 SS 8x10
16x6 SS 8x9

CG bench press SS bar front raise

32.5x10 SS 7x12
32.5x9 SS 9x8
32.5x8 SS 7x10

Cable pushdown

30x12
35x10
35x12

Rating: 9/10
Supplements: Jack3d, 2,5 scoops
Notes: Awesome sauce, got a PR on bench and improved on everything! That after working for 6 hours and getting up at 5 am lol. Tonight I got a poker tournament, SUIT UP!

[NeoginCF]

Legs


BB front squat

WU
60x7
60x5
60x4

BB deadlift

WU
100x3
110x5 PR
115x1 PR
125x1 PR


Abductor machine

Lot's and lot's of sets, cramps kicked in at 40kg or so third set getting better!

Leg extension hard one

30x12
35x12
35x12

Leg curls

65x8
80x8
80x12

Back raise

bwx10x2


Rating:10/10
Supplements: Jack3d 3 scoops
Notes: Brb setting a PR and then proceed to add 10 kg to it again! , I kinda like jack3d now. This workout was after a bad night sleep getting up at 5 and working for 7 hours already.

YEEEAAAAAAAAH BUUUDDDDAAAAAAAYYYYYYYY

Song of the day
ZcJR107kudk

[NeoginCF]

Pull

BB bent over rows

WU
60x5x2
60x9 PR, Strapped

Pull-ups (varying grip)

BWx6
BWx5
BWx4

Machine row

40x12
50x10
70x10x3 strapped

DB curls

12x8
12x6

Pullover

60x10x2

Rating: 7/10
Supplements: Jack3d, 3 scoop
Notes: Grip screwed due to the deadlifts yesterday so used straps few times, got a big PR on rows with them! Got another training in an hour, yeehaa I'm gonna die.

Motivational saying

Ask yourself:
"What are you going to do today?"
But more importantly:
"How are you going to do it?

[NeoginCF]

Push

Crap workout, not worth posting

3/10 at max

Legs


BB front squat

WU
62.5x5
62.5x4
62.5x2

BB deadlift

WU
100x3
110x1
115x4 PR
110x5
110x1

If I stop in a set of deadlifts the set is done. I am not able to pull the weight again if I pause for like 2 seconds.


Abductor machine

Again a lot of sets, no cramps! this **** is worrking I think also no knee pain anymore!

Leg extension hard one

35x12
35x12
40x12

Leg curls

70x10
80x10
80x12


Rating: 8/10
Supplements: Jack3d 3 scoops, Magnesium tablet (anti calf cramp)
Notes: Decent workout, aimed for 115x5 on dl but had no music so focus was a little off and such. For the rest great workout for not having music with me.

Noticed some shoulder vascularity while taking a heavy ****, suddenly MOTIVATION!!!! (I have very very few vascularity)

Song of the day
d6mN-GaTNUM

[NeoginCF]

Pull

BB bent over rows

WU
62.5x5x2
70x4 PR, Strapped

Pull-ups (varying grip)

BWx7 PR
BWx6
BWx5

Machine row

50x12
70x8
60x12
60x10
50x8

EZ bar curls, dropset

20x10
17,5x10
15x8
12,5x8
10x6

Cable upright row

30x10x2

Rating: 8/10
Supplements: Jack3d 2 scoops, 1 preworkout pill white brand
Notes: Decent on everything, good pump at the end. Still no music though I seriously need to find my Ipod again!

[LankedOut]

Solid rows and pullups.

[NeoginCF]

Push 24/8/11

BB bench press

WU
60x4x2
60x3

BB press

35x8x2
35x6

HS incline press SS DB lateral raise

40x8 SS 8x12
40x7 SS 8x12
40x7 SS 8x12

CG bench press SS bar front raise

30x12 SS 7x12
35x12 SS 7x12
35x12 SS 9x10/7x10 little dropset

Cable pushdown

30x12
35x12
40x12

Rating: 610
Supplements: Jack3d, 3 scoops
Notes: Mediocre reps on bench again, damn I need to eat some complex carbs!

Diet so far:
5 am: yoghurt with muesli estimated kcal: 800
10 am: hamburger + sprite estimated kcal: 530
1 pm: 6 eggs + 2 cokes estimated kcal: 700
4 pm: workout

Explanation for ****ty benching: found

Gonna fall asleep soon lol, only three days of work left though!

[NeoginCF]

Legs


BB back squat

WU
70x5
80x5
90x5
60x12x3

BB stiff legged deadlift

40x8
50x8x2

Leg extension hard one

30x12x3

Leg curls

65x10
80x6


Rating: 9/10
Supplements: Jack3d 3 scoops
Notes: first time doing back squats in two months (since last PR try). Immediately got a 90x5 (estimated: 100x1) again. Proceeded to do some higher rep sets and that really broke me down. Almost puked a few times and had to get some fresh air in after the stiffs.

Song of the day
an288I3LcXo

[7399martyn]

With those lifts, youll make faster strength progress on a more aggressive program like SS or Madcows. Wendlers 5/3/1 is great, but the progress is really slow.

What made you want to do this program?

[NeoginCF]

With those lifts, youll make faster strength progress on a more aggressive program like SS or Madcows. Wendlers 5/3/1 is great, but the progress is really slow.

What made you want to do this program?

I stopped 5/3/1, indeed to slow. Need to change the title.

The thought of knowing what you are going to do in the gym is just assuring to me. I won't be thinking all day hmm what set will I be doing now.

I changed to a push/legs/pull, why? One I deem my legs to big already, can't discuss about colors and tastes. So squatting three times a week is a bit out of the question. And secondly I like the flexibility this gives me to train 6 days a week or only 3 going with what my schedule allows me to do.

[Little_Moth]

Your Rows and Squats are getting strong bro! Good progress! Repped.

[NeoginCF]

Pull

BB bent over rows

WU
65x5
65x5x2
70x8 or 9 PR

Pull-ups (varying grip)

BWx7
BWx8
BWx6

Machine row SS DB shrugs

50x12 SS 26x10
50x12 SS 26x9
50x12 SS 26x6 grip failed, almost dropped DB


CG underhand lat pulldown

35x12
40x12x2

Cable curl

25x12
30x12
35x11

Rating: 9/10
Supplements: Jack3d 3 scoops
Notes: EPIC forearm pump. Never had them felt so hard lol, had difficulties spreading my hand. For the rest had some wrist pain on first set of BB rows, wrapped it and all went fine from there on.

Motivational picture

http://img819.imageshack.us/img819/1772/1296669034898.png



Your Rows and Squats are getting strong bro! Good progress! Repped.

Thx man, working hard for it.

[Little_Moth]

Just noticed your Deadlift PR! :D Beast Mode!

[NeoginCF]

Push

BB bench press

WU
55x8
55x6
55x6

BB press

40x5
40x3
35x6

DB incline press SS DB lateral raise

14x12 SS 8x12
14x10 SS 9x12
12x12 SS 9x12

CG bench press SS bar front raise

35x8 SS 7x12
35x8 SS 9x12
35x7 SS 9x12

Cable pushdown

30x12
35x12
35x10

Rating: 7/10
Supplements: Jack3d, 1 scoop, 2 preworkout pills
Notes: Dropped the weight for benching, gonna stay at 3x5 rep range for the next few weeks. Also dropped the reps for the OHP, noticed the ceiling is too low for 10kg plates overhead so will use the smaller plates next time. Also it's 35° outside lol and gym was smoking hot, brb stealing the only fan.

[NeoginCF]

Legs


BB back squat

WU
70x5
80x5
90x3
100x3
80x8x2

BB deadlift

100x3
110x1

Leg extension

30x12x3




Rating: 8/10
Supplements: Jack3d 3 scoops
Notes: PR on the squats, tired afterwards so short workout :p

[NeoginCF]

Pull

BB bent over rows

WU
65x5x2
70x5
60x5x2 better form, bigger ROM

Pull-ups overhand

BWx5x3

Machine row

60x10
70x8
60x12
60x10

BB deadlift

60x5
80x5
100x3
crash

Rating: 6/10
Supplements: Jack3d 3 scoops
Notes: Started of very good, had a decent conversation with an ex-weightlifter about my form/training. He did 120 kg front squats and 200 kg deadlifts lol. Had a massive crash during my deadlift warm-ups, brb getting off jacked for a week at LEAST!

[NeoginCF]

Push

BB bench press

WU
57,5x5x3

BB press

40x6
40x4
35x6

HS incline press

40x10
40x8

hurt my wrist doing these, the grip just shot loose and turned my wrist

Rating: 7/10
Supplements: /
Notes: Decent on the benching but the incline thing shut me down.

[NeoginCF]

Legs

BB back squat

WU
70x20
60x3

Leg extension

30x12
20x20


Rating: 7/10
Supplements: /
Notes: Felt like repping out on squats so I did a widowmaker set with 70kg. First time grunting in the gym lol.

[NeoginCF]

Pull

BB deadlift

WU
100x3
110x2
120x1 failed second rep
120x1
125x1
130x1 PR!!!!

BB strict bent over rows

60x5
50x8x2

BW pull ups

3x5

Lat pulldown

40x12
50x8
45x12
45x10

Cable curl

25x12
30x12

Rating: 8/10
Supplements: Jack3d 2.5 scoops
Notes: Got an 5 kg PR on the deadlift, NICE. Thought I wasn't going to make it after failing on the 120 kg but I tried again and succeeded!
Going for three plates soon. (I hope)

[NeoginCF]

Push

BB bench press

WU
60x5x2
60x3

BB press

40x5
40x3
35x8

DB incline press SS DB lateral raise

16x10
16x10 SS 8x12
16x8 SS 10x12

CG bench press SS bar front raise

40x6 SS 7x12
40x5 SS 7x12

Cable pushdown

30x12
35x12


Rating: 5/10
Supplements: /
Notes: felt/am a bit sick, sucks.

[NeoginCF]

Supplements

New supplement stack I ordered:

ON optimen 180 tabs
ON fish oil 200 capsules
White brand BCAA's 500 gr

Will see how this goes for me and then reevaluate

[NeoginCF]

Legs

BB back squat

WU
90x5
95x1
80x5

SLDL

40x8
50x8x2

Leg extension

30x12x3

Adductor machine

30x12
45x12 no cramps!

GHR

bwx12x2

Rating: 7/10
Supplements: /
Notes: Meh on the squats, didn't feel right so I racked the 95 after one rep, rest of the workout went ok.

[NeoginCF]

Pull

BB deadlift

WU
100x3
110x1
120x1
125x2 REP PR!
120x2
100x5

BB strict bent over rows

50x8x3

BW pull ups

3x5

Cable low row

35x10x2
40x10

Cable curl

30x12x2

DB shrugs

24x8
28x10
32x8

Rating: 8/10
Supplements: Jack3d 3 scoops, BCAA one scoop Pre and post
Notes: Rep record on deadlift and one of my highest energy levels in a workout ever! Awesome

Song of the day

t-ExZ5e4HMs

[Little_Moth]

Great deadlifting up in here... Strong squat PR too man.

[NeoginCF]

Update

Been pretty hectic with the start of my university and such, highlights of last three workouts:

Push: mediocre benching and 35x11 press

Legs: squat 80x10x2 and 80x5

Pull: deadlift 125x3

Tired as fck lol slept like complete crap.

[NeoginCF]

Full body mayhem





BB rows

3x8

BB press

3x10

BB deadlift

4x5

BB Jefferson squats

2X8

BB front squats

2x8

[NeoginCF]

Upper body





BB bench

3x10 50kg

DB incline press

4x8 18 kg PR

HS row

4x8

DB bent over rows

3x12 32kg PR

[NeoginCF]

Lower body





BB deadlifts

rampup sets to
130x1x2
140xmiss

BB back squats

4x8

Machine gluteus medius

4x12

Leg extension

3x12

[NeoginCF]

Upper body





BB press

3x5 40kg

BB bench press

4x8

DB shrugs

3x8

HS row

4x8

Lat pulldown

4x12