Beer's..getting back to the pack on training journal!

[deltpecx]

Originally Posted by wabeer1

an example of this recent power spike has been been with bench - it took me about 4 months to get from 95-100. It then took 6 weeks to get to 105 and within 3 weeks to get 110. I definetly would try it and it definetly keeps the body guessing. I reckon you will make some big power gains (dam i am gonna have to step it up to catch up haha!!).

consistency!

[wabeer1]

Originally Posted by deltpecx

consistency!

Cheers! Can't see myself slowing this system down - just warming up on the results haha

[wabeer1]

Chest - My Fave day of the week!
Workout Time: 45 min

Energy Level:
4/5 - In zone but energy fluctuating after Incline and Bench

Notes:
Amped BB Incline and Bench. Strategy is to improve incline and do at least 3 sets at 242lbs at bench and 220lbs at incline.
Training partner had to bail early so was left a but high and dry after bench!
Left the gym totally trashed and very sore


Chest
BB 105kg/231lbs x 6, 110kg/242lbs x6, 110/242x 5 - just total failure!, 100/220x 7
Incline BB Bench 85kg/187lbs x 8, 90/198lbs x 6, 92.5kg/203.5lbs x 5 (fail!), 80kg /176lbs x 7
DB Flys 22.5kg/49.5lbs x 12, 25kg/55lbsx 8 x 3 sets
Straight arm pullovers 4 sets at 32.5kg/77lbs x 10 reps
5xsets medicine ball pushups.

Abs- targeted lower abs - 15 minutes


Weekend Fitness:
Might be trying cross fit and looking to do a mountain bike ride. Still toying with a boxing training session tomoz as I need to get at least 2 in a week.

Training Update:
Next week will mark six months back into it. Tomoz will have a stat update and hope I have seen consistent improvement in numbers. My training partner has seen similar results and next week we might be having a drinks sesh to celebrate (any excuse haha!)
In hindsight, this time last year I was in full training for a fun run and weighed about 155lbs and lifting was not a major priority... a total disaster!

Supplement Update:
Trailing a NZ product that is similar to Luekic - Its called Luekadren its got BCAA's such as L-Luecine, L-Valine, etc and the key one that I am after - L-Luecine Ketoisocaporate Calcium. The later will help with muscle growth and found in the past that Luekic was a great product.

[nwskier]

yeah buddy! ^ nice work on the bench with 110

progress has been off the charts lately - i'm gonna have to step up my game! Enjoy your weekend... and mtn biking sounds great!

[wabeer1]

Originally Posted by nwskier

yeah buddy! ^ nice work on the bench with 110

progress has been off the charts lately - i'm gonna have to step up my game! Enjoy your weekend... and mtn biking sounds great!

Bench is just the flagship of my training - just love training chest! I think I still dont pose a threat yet and yeh you better step up your game haha!

Use to love mountain bike riding but just stopped doing it cause all my mates got fat and lazy! Gonna incorporate this as part of my fitness sytems for winter.

It's awesome to do it in winter here and in summer its just too intense and get attacked by some big ass blow flies (huge flies) and the heat quickly gets the better of you.

[alm21]

Nice chest session. Intensity must have been up there to get that work done in 45mins!

[nwskier]

Originally Posted by wabeer1

Bench is just the flagship of my training - just love training chest! I think I still dont pose a threat yet and yeh you better step up your game haha!

Use to love mountain bike riding but just stopped doing it cause all my mates got fat and lazy! Gonna incorporate this as part of my fitness sytems for winter.

It's awesome to do it in winter here and in summer its just too intense and get attacked by some big ass blow flies (huge flies) and the heat quickly gets the better of you.

as long as my shoulder continues to cooperate, the game will be stepped up

[deltpecx]

Huge chest W/O

25kg on DB flyes!! NICE!

Mountain biking....How tall are the mountains around Perth?

[wabeer1]

Originally Posted by alm21

Nice chest session. Intensity must have been up there to get that work done in 45mins!

Thank mate. Every Friday I just enjoy training chest and gives me a real high. I try to be strict on time in the mornin as the gym is pretty much empty and I have no excuse to waste time, also no distractions like peolple taking to you.

I have noticed that my energy drops off post 45 minutes and that is my window of oppurtunity to get the most out of my lifts. Also, pre-workout cocktail really spikes my energy levels.

Originally Posted by nwskier

as long as my shoulder continues to cooperate, the game will be stepped up

Bring it on haha.. Seriously, it's awesome that we can all motivate each other and be held accountable.

Dam injuries and livin life in the '30s...who would have thought this 10 years ago - thought I was just invincible - reality check the warranty has run out haha!

Originally Posted by deltpecx

Huge chest W/O

25kg on DB flyes!! NICE!

Mountain biking....How tall are the mountains around Perth?

Thanks - luvve training chest and it just changes my mood for the day. The 25kg was a bit of struggle but just pushed on these - totally f'ckd afterwards.

Perth is low lying and sandy. About 20ks inland we have hills (couple hundred meters above sea level in Perth and further down south its about 1k above sea level) - not really big ones and I use to ride through a national park. Awesome scenery and heaps of Kangaroo's - kinda cool!

On a different subject, Kangaroo meat is very tasty and have to eat it meduim rare. Very low in fat and actually like the taste (and cheap!).





Some of the guys are just shocked at the gym at my recent gains..thanks fella's for your support - really appreciate it!

[nwskier]

next bench session I'd skip the 105kg set and maybe substitute a quick 6 reps around 90kg. Then up the weight and try to hit 3 sets at 112.5kg. Dropping back down from there to 100kg to rep out will provide a little bigger distance in weights and should feel better.

also may want to throw incline first one of these days and put flat afterwards. that's a good way of shocking the body a bit. you'll be surprised at how much you can still do on flat after going balls out on incline, but you'll definitely want a good spot, ha.

[wabeer1]

Originally Posted by nwskier

next bench session I'd skip the 105kg set and maybe substitute a quick 6 reps around 90kg. Then up the weight and try to hit 3 sets at 112.5kg. Dropping back down from there to 100kg to rep out will provide a little bigger distance in weights and should feel better.

also may want to throw incline first one of these days and put flat afterwards. that's a good way of shocking the body a bit. you'll be surprised at how much you can still do on flat after going balls out on incline, but you'll definitely want a good spot, ha.

Good call and advice and gonna implement next week. Man Bench totally zapped like 70% of my energy and that's like 15 minutes in! Today my training partner bailed early and had no spot for incline- kinda scary but forced me to push. I think by years end my bench is gonna be 120kg!

[techne]

Great information in this thread! Awesome intensity!

[wabeer1]

Originally Posted by techne

Great information in this thread! Awesome intensity!

Hey thanks Matt for droppin in. Yeh, love to kick it hard but still gotta lift my game!

[wabeer1]

Weekend Training Activities

Saturday Morning - Boxing, 2hrs and really intense session!
Sunday Morning - Mountain Bike Riding, felt sluggish..alcohol induced!


***STATS UPDATE*** - 6 Months in:

Bodyfat: 8.50% - No change. Jan stat: 14.5%.

Weight: 77kg - 169lbs + 1kg change in 2 weeks & 5kg chnage since late April!!

Chest: 104cm which is a +4cm change since Jan (100cm) & +2cm since April (102cm)

Arms (based on flexed): 39.5cm (unflexed 35cm), which is a 5.3cm (34.2 cm)change since Jan and +2cm since May (37.5cm)...great outcome for these scrawny suckers!

Waist: 77.5 cm, Jan it was 82cm...still holding strong

Thighs: 54.2cm +3.2cm since May - Squats and deadlifts are starting to filter through some results!

Overall happy with progression to date and cant wait to see were I am in the next 6 months!

[nwskier]

Originally Posted by wabeer1

Weekend Training Activities

Saturday Morning - Boxing, 2hrs and really intense session!
Sunday Morning - Mountain Bike Riding, felt sluggish..alcohol induced!


***STATS UPDATE*** - 6 Months in:

Bodyfat: 8.50% - No change. Jan stat: 14.5%.

Weight: 77kg - 169lbs + 1kg change in 2 weeks & 5kg chnage since late April!!

Chest: 104cm which is a +4cm change since Jan (100cm) & +2cm since April (102cm)

Arms (based on flexed): 39.5cm (unflexed 35cm), which is a 5.3cm (34.2 cm)change since Jan and +2cm since May (37.5cm)...great outcome for these scrawny suckers!

Waist: 77.5 cm, Jan it was 82cm...still holding strong

Thighs: 54.2cm +3.2cm since May - Squats and deadlifts are starting to filter through some results!

Overall happy with progression to date and cant wait to see were I am in the next 6 months!

EXCELLENT Progress mate

We're gonna have to be watching our backs - you're charging forward pretty hard, ey!
Ready to see where the next six months takes ya.

[wabeer1]

Originally Posted by nwskier

EXCELLENT Progress mate

We're gonna have to be watching our backs - you're charging forward pretty hard, ey!
Ready to see where the next six months takes ya.

Cheers T and the next 6 months is gonna be great...admitely punishing as I have to keep up to your standards but we have similar strategies and gonna be bring myself to the next level soon!!

Its funny thinking at the start of the year the state that I was in and how you can come back from the brink...

[nwskier]

Originally Posted by wabeer1

Cheers T and the next 6 months is gonna be great...admitely punishing as I have to keep up to your standards but we have similar strategies and gonna be bring myself to the next level soon!!

Its funny thinking at the start of the year the state that I was in and how you can come back from the brink...

It's all about attitude and dedication

I've got some friends that think i'm crazy by hitting the gym so often. More than not, they admit they are just jealous they don't have that same determination and/or desire.

Fitness is a lifestyle. I can't imagine not having it a central focus! And if you are shooting for my 'standards' (whatever they are, haha lmao) I guess that means I just need to keep raising them! (I didn't know I had standards before, ha!)

[wabeer1]

Originally Posted by nwskier

It's all about attitude and dedication

I've got some friends that think i'm crazy by hitting the gym so often. More than not, they admit they are just jealous they don't have that same determination and/or desire.

Fitness is a lifestyle. I can't imagine not having it a central focus! And if you are shooting for my 'standards' (whatever they are, haha lmao) I guess that means I just need to keep raising them! (I didn't know I had standards before, ha!)

Totally hit the point exactly, I am of the same mindset - all my mates reckon I am hardcore - more like focussed and don't like to fail. Also, keeping father time at bay.

Man you are one strong mutha and given I am gunning for your 'standards' haha...you better keep progressing the way you have been!! This will be incentive for you cause you don't want this skinny aussie catching up anytime soon!!!

[wabeer1]

MORNING Shoulders (Mass):
Workout Time: 45 min


Energy Level:
1/5 - Just don't know why it went wrong..sad really!

Notes:
Totally disaster of a workout and not feeling the love today for shoulders.
This has been the 3rd consecutive workout that has not worked for me
Rear delts look like ****e...not happy!!
Progressively weaker..what is going on here?
Left gym in a very bad mood!!

Exercises:
DB Shoulder Press - 27.5kg x8, 30/66lbs x 7, 30/66lbs x 7, 32.5kg/71.5lbs x 5
DB Side raises 17.5kg / 38.5lbs x 8 reps x 3 sets
DB Side raises 17.5kg /38.5lbs x 7 reps x 3 sets
DB Front raises 17.5kg / 38.5lbs x 8 reps x 3 sets
DB Shrugs 37.5kg / 82.5lbs x 4 sets x 10 reps (10 sec pause)

Cut workout short and cut my losses.

MON NIGHT - Trialed Cross Fit ...ouch!!

[wazzu]

Originally Posted by wabeer1

Weekend Training Activities

Saturday Morning - Boxing, 2hrs and really intense session!
Sunday Morning - Mountain Bike Riding, felt sluggish..alcohol induced!


***STATS UPDATE*** - 6 Months in:

Bodyfat: 8.50% - No change. Jan stat: 14.5%.

Weight: 77kg - 169lbs + 1kg change in 2 weeks & 5kg chnage since late April!!

Chest: 104cm which is a +4cm change since Jan (100cm) & +2cm since April (102cm)

Arms (based on flexed): 39.5cm (unflexed 35cm), which is a 5.3cm (34.2 cm)change since Jan and +2cm since May (37.5cm)...great outcome for these scrawny suckers!

Waist: 77.5 cm, Jan it was 82cm...still holding strong

Thighs: 54.2cm +3.2cm since May - Squats and deadlifts are starting to filter through some results!

Overall happy with progression to date and cant wait to see were I am in the next 6 months!

great progress man. your arms is almost 40! keep at it

[wazzu]

Originally Posted by wabeer1

MORNING Shoulders (Mass):
Workout Time: 45 min


Energy Level:
1/5 - Just don't know why it went wrong..sad really!

Notes:
Totally disaster of a workout and not feeling the love today for shoulders.
This has been the 3rd consecutive workout that has not worked for me
Rear delts look like ****e...not happy!!
Progressively weaker..what is going on here?
Left gym in a very bad mood!!

Exercises:
DB Shoulder Press - 27.5kg x8, 30/66lbs x 7, 30/66lbs x 7, 32.5kg/71.5lbs x 5
DB Side raises 17.5kg / 38.5lbs x 8 reps x 3 sets
DB Side raises 17.5kg /38.5lbs x 7 reps x 3 sets
DB Front raises 17.5kg / 38.5lbs x 8 reps x 3 sets
DB Shrugs 37.5kg / 82.5lbs x 4 sets x 10 reps (10 sec pause)

Cut workout short and cut my losses.

have you considered overtraining? how are your rest days?

[wabeer1]

Originally Posted by wazzu

great progress man. your arms is almost 40! keep at it

Thanks mate and have managed to regain alot of lost ground and fast - things are on the up!!

Originally Posted by wazzu

have you considered overtraining? how are your rest days?

Cheers Rafa

Food for thought I think and will need to consider things & also review shoulder excercises as this level of non peformance is not acceptable. Marginal recovery time but I do limit my workout times to 45 mins.

I know that I push my body hard and generally it relates well, but not these past few occasions. Warning signs I guess - watch this space!

[wazzu]

Originally Posted by wabeer1

Thanks mate and have managed to regain alot of lost ground and fast - things are on the up!!



Cheers Rafa

Food for thought I think and will need to consider things & also review shoulder excercises as this level of non peformance is not acceptable. Marginal recovery time but I do limit my workout times to 45 mins.

I know that I push my body hard and generally it relates well, but not these past few occasions. Warning signs I guess - watch this space!

yeah man, even if you limit to 45 mins, but you are doing, weights, boxing, running... the overall time is def higher than that.

[deltpecx]

Do you take any rest days?

[Groundhog2109]

Originally Posted by wabeer1

Thanks mate and have managed to regain alot of lost ground and fast - things are on the up!!



Cheers Rafa

Food for thought I think and will need to consider things & also review shoulder excercises as this level of non peformance is not acceptable. Marginal recovery time but I do limit my workout times to 45 mins.

I know that I push my body hard and generally it relates well, but not these past few occasions. Warning signs I guess - watch this space!

yeah man we all get our off days but good point about watching the warning signs! hopefully it turns around soon

[wabeer1]

Originally Posted by deltpecx

Do you take any rest days?

Think it's like a 7 day system at the moment and gotta rejig this - too much I am thinking.

Originally Posted by Groundhog2109

yeah man we all get our off days but good point about watching the warning signs! hopefully it turns around soon

Cheers, and today's workout was just great. Have done some soul searching today.

[wazzu]

Originally Posted by wabeer1

Think it's like a 7 day system at the moment and gotta rejig this - too much I am thinking.



Cheers, and today's workout was just great. Have done some soul searching today.

Did you find anything interesting?! LOL

[wabeer1]

Legs - Morning
Morning Workout Time: 50 minutes
Energy Level:
5/5 - Gunning to leave the gym in pieces


Notes:
Deadlift form is really good now and stepped it up.
Great workout

Excercises:
Squats 80kg/176 x 14 reps, 130kg/286x 8 reps, 140/308x 6 reps x 3 sets!
Sumo Deadlifts 85kg/187lbs x 14 reps, 100kg/220lbs x 10 reps, 105kg/231lbs x 7 reps x 2- BIG IMPROVEMENTQ!!
Smith BB Lunges 50kg/110lbs + bar @ 8 reps x 3 sets
Calf raises 6 sets 8 reps (100kg /220lbs x 10 reps 4 sets 105kg/231lbs x 8 reps -1 set)
45 Degree Leg Press (Close feet position) 240/528lbs x 12 reps x 3 sets.


Evening

Triceps:
Skull Crushers 40kg/88lbs x 8 reps, 40kg/88lbs x 8 reps, 42.5kg/93.5lbs x 6 reps!!
superset withclose grip bench press (same weight) - 10 reps on each.
Cable Pressdowns 4 sets x 8 reps
DB Kickbacks 22.5kg/49.5lbs x 8 reps x 3 sets
Fitball dips

Biceps
BB Curls 50kg/110lbs x 8 reps, 55kg/121lbs x 7 reps, 57.5kg/126.5lbs x 6 reps, 60kg/132 x 4 reps (fail!), 55kg/121lbs x 6
One arm DB preacher curls 17.5kg /38.5lbs x 8 reps x 4 sets
Hammer DB Curls 17.5kg/38.5lbs x 10 reps

Great workout and loved the boost on numbers.

[wabeer1]

Originally Posted by wazzu

Did you find anything interesting?! LOL

haha, I am getting all spiritual! Just thought that maybe its time to scale back some of my lifts and excercise - working through the changes.

[wazzu]

what are you thinking about changing?