Iron rampage....Beer's lifting journal for 2010

[wabeer1]

Ok, it a new year and gotta ramp up the training even moooar! Managed to stack on 24lbs of lean mass last year gotta keep firing!

Stat's:-
Height: 5'ft 10 (1.78m)
Weight: 180lbs (82kg)
Current BF: 9.20%

Lifting Stats:-
135kg (297lbs) x 3 reps on bench press
175kg (385lbs) x 4 reps on Squats
75kg (165lbs) x 4 reps on Standing Military Press
135kg (297lbs) x 4 reps on Bent Over Row
Old Thread:- http://forum.bodybuilding.com/showth...hp?t=116089381

Body achievements in a year:-
-24lbs of clean mass since April 2009
-6 cm gain in legs
-6 cm gain in arms
-5cm on chest
-Waist line is below 80cm and lost 4cm in a year
-Have remained sub 10% BF since March 2009

Key fundamentals of training:-
-Understanding nutrition and maximising it for growth opportunities - you are what you eat!
-Functional Strength
-Compound moves, explosive and dynamic lifts that bring home the win
-Big focus on core, a given!
-Fitness is mandatory (boxing, running, kayaking and mountain bike riding)
-Form over ego
-Limit work-outs to under 1 hour
-Try new or cycle lifts on a frequent basis
-Strength will drive progression and mass..simple as that!

2008 the disaster and 2009 the comeback!

Came to the realisation my hey day had long passed and wanted it back..In Jan 2009 it suddenly dawned on me that I had finally lost control of my training journey which began early in my 20's. It had been in constant decline for several years due to work pressures, family life, and sidelined with injuries. Over the festive break in 2008 I began thinking thinking about it training again and it occurred to me that training and sports has always been the fabric of my life and it was time to reclaim it back! In my dark stressful days of work in my ?20s (well even now!) I looked forward to smashing out my frustrations at the gym, meeting milestones in training, watching my body transform, improving my athletic and sporting edge..this list goes on... well you get the picture -I LOVE TRAINING!

Some pics but refer to my profile for full profile:-
The beginning...January 2009 =>


Pics of transformation in 2009 =>



What I look like today=>


Came to the realisation my hey day had long passed and wanted it back..
In Jan 2009 it suddenly dawned on me that I had finally lost control of my training journey which began early in my 20's. It had been in constant decline for several years due to work pressures, family life, and sidelined with injuries. Over the festive break in 2008 I looked and felt like crap and it was the catalyst to kick it again. It occurred to me that training and sports have always been the fabric of my life and it was time to reclaim it back! In my dark stressful days of work in my ?20s (well even now!) I looked forward to smashing out my frustrations at the gym, meeting milestones in training, watching my body transform, improving my athletic and sporting edge..this list goes on... well you get the picture -I LOVE TRAINING!

Training schedule & Program:-
A big focus on compound and core. This strategy will continue and generally mix up volume and mass work-outs. Currently running with a 5 day split but training is tweaked weekly. I generally either lift in the morning before work or afterwards but is all relative to workload. Generally limited to an less than an hour session and up to a maximum of 5 sessions a week. I live in Australia and great weather so take advantage of the beach and outdoor lifestyle! ....like my boxing, running, bodyboarding, mountain bike riding
and kayaking.

Goals for 2010:- (outlined in old journal)
-Continue with the clean bulk strategy, hit 187lbs and below 10%
-Maintain leanness and fitness all year round
-Remain injury free (bad track record )
-Be an advocate for healthy living and eating, have seen 1st hand at what heart disease can do
-Gain another 5cm on arms and legs, bigger delts and traps
-Improve ab definition when I hit 187lbs
-Bench 140kg/308lbs (carried over from 2009) & 150kg/330lbs by end of the year, 175kg/385lbs on Deadlifts, 85kg/187lbs on standing MP's, 200kg/440lbs on Squats (1rm)
-Keep improving core and see if I can balance on a fitball standing up...that's gonna be a hard one..wtf is that all about hehe

Other goals that have been suggested by Big J =>
Wrestle a bear in the wild...blindfolded.
Join a girl scout troop and sell cookies.
Row five hundo (naturally).
Join the circus and show off liftin skillz.

Supplements:-
Pre-Workout Dymatize Energized Xpand, Aceytl L-Carnatine & Beta Alanine
Intra-Workout Xtend
Post-Workout Whey Protein Shake
Morning / Bed Time Blended Protein or BCAA's
BF Management CLA (leaner cycles only), Aceytl L-Carnatine

Diet & Nutrition:-
Firstly, I don't calorie count and but I do keep an eye on what I am eating. Weekends are generally a bit more relaxed as it should be about balance. A sample diet looks like this =>

7.00 - Cups of Oats with Sultana's or fruit slices
7.20 - Syntha 6 Protein Shake
8.30 - Espresso
9.30 - Handful of Cashew Nuts
10.30 - Apple and some yoghurt (fat free and plain) & Espresso
12.00 - Half a chicken with salad and some rye bread
2.00 - Snack, wasabi peas or some nuts
3.30 - Can of Tuna or two
4.00 - Apple or piece of Fruit
5.30- Preworkout mix (AAKG, Creatine, Beta Alanine, Carnatine )
6.00 -Intra Workout (BCAA, Vitamin B6 & L-Glutamine)
7.30 - Post workout Protein Shake & Fruit bread/Rye Bread
8.30 - Big serve of Steak or Fish and veggies
11.30 -BCAA's

Finally, really appreciate your support and lets get this crankin mofo's!

[wabeer1]

SHOULDERS

Today's focus was to throw in some explosive lifts and mix it up a bit. Short and sharp workout and in record time, 43 minutes - no effin round and the gym was quite..were art though new years resolution bunnies?? hehe

BB Standing Military Press
-40kg/88lbs x 10 reps - w/u
-60kg/132lbs x 10 reps
-65kg/143lbs x 8 reps
-70kg/154lbs x 5 reps
-70kg/154lbs x 5 reps

BB Push Press
-60kg/132lbs x 10 reps
-60kg/132lbs x 10 reps

In an effort to boost my MP's decided to give this explosive move a try and focussed on form and really liked the lift.

BB Upright Row
-60kg/132lbs x 10 reps
-65kg/143lbs x 7 reps
-70kg/154lbs x 7 reps

BB Power Shrugs
-100kg/220lbs x 12 reps
-100kg/220lbs x 12 reps
Wanted to see how these felt and really like the explosiveness and a great way to warm up!

BB Shrugs
-140kg/308lbs x 10 reps
-160kg/352lbs x 7 reps
-170kg/374lbs x 6 reps

BB Shrugs - Rear
-100kg/308lbs x 14 reps
-120kg/264lbs x 8 reps
-120kg/264lbs x 8 reps

DB Seated Side Raises s/s DB Seated Front Raises
10kg/22lbs x 10 reps x 10 reps
10kg/22lbs x 10 reps x 10 reps
10kg/22lbs x 10 reps x 10 reps

Light weight but full destruction, sloooowww and controlled form!

DB Arnies
27.5kg/60.5lbs x 8 reps
27.5kg/60.5lbs x 8 reps
27.5kg/60.5lbs x 8 reps

Feeling hella tired. Might do these earlier on next week as I want to get over 30kg again and some

[NTT91]

first! I hope 2010 is as good to you as 2009 was!

[BleedCardio]

Amazing 2009, can't wait to see where 2010 takes you. You know I am in!

[MWheatley]

Wow man absolutely amazing transformation!

Very strong upright rows & DB arnold's - way to kick off the new journal with a bang.

Oh, In & Subbed of course lol

[wave_length]

In!
Pretty awesome transformation in 2009!

[Darkwatcher759]

In for another 24 lbs of lean mass in '10 and with your banking skills, I'm sure you'll sell the most girl scout cookies this year!

killer shoulder session. you remind me to take less damn time for my workouts. That workout would have been a 2 hour marathon for me. Power shurgs are great, and you have to try some snatch grip power shrugs.

pisarenko knows the deal...and make sure you have a spotter stare at your crotch

[deltpecx]

subbed

[DTrulez616]

In for 2010!

[MWheatley]

pisarenko knows the deal...and make sure you have a spotter stare at your crotch

The intense ass-riding briefs gave him an advantage there...

[BluntD]

Well I guess I picked as good a time as any to stop lurking, LOL! Count me in.

[Justin-27]

...... FOR IRON RAMPAGE!




Killa in manilla shoulder session!

Holla to Big J's goals added for the 2010 season!

[Neiderhiser]

Oh Hai, what going on in here?



subbed for sure mate!

[styler]

Looks good! Subscribed again*

[nwskier]

good start to the new year!

in this bitch for sure

[141455675]

got my udl in my hand, holden racing team jacket, white framed sunnies, jack daniels hat, dirty sneakers and some tight light blue jeans in my VL commodoore!!!

up in here p-dizzle

lol, the new yrs bunnies are everywhere atm. wait till the aus open starts and they get into tennis for 3 weeks

hopefully push presses can boost the mp's

[theWolf247]

Lovin the new journal, and the BOULDER SHOULDERSS!

[wabeer1]

Lovin the new journal, and the BOULDER SHOULDERSS!

The Dingo welcome's the wolf!

got my udl in my hand, holden racing team jacket, white framed sunnies, jack daniels hat, dirty sneakers and some tight light blue jeans in my VL commodoore!!!

up in here p-dizzle

lol, the new yrs bunnies are everywhere atm. wait till the aus open starts and they get into tennis for 3 weeks

hopefully push presses can boost the mp's

p-dizzle in da house Welcome R - appreciate it bud.

Be sure to add the southern cross tat's, winnie blue siggies, skin t-shirt and never tap out sticker for the back window. I love in Perth that bogan chicks go to the local pub in *** boots and pyjamas...we breed class in Aus! VE Sportswagon (SS) are farkin noice and we all have a bit of bogan in us. For you americans, bogans are like your white-trash mullets.

I love watching the Aus open and use to play the odd tennis game back in the day.

Looks good! Subscribed again*

Welcome, again hehe!

Oh Hai, what going on in here?
subbed for sure mate!

G'day and welcome!

...... FOR IRON RAMPAGE!

Killa in manilla shoulder session!

Holla to Big J's goals added for the 2010 season!

haha! Welcome JMoneyz and gonna do less work dis year and get biga! Err, we will see about those 'other' goals

Well I guess I picked as good a time as any to stop lurking, LOL! Count me in.

Welcome Blunt, glad to have you on board!

In for 2010!

Welcome Z!

good start to the new year!

in this bitch for sure

Welcome TT, glad to have you on board. Gonna step up the iron game to better your lifts hehe!

subbed

Welcome bud

In for another 24 lbs of lean mass in '10 and with your banking skills, I'm sure you'll sell the most girl scout cookies this year!

killer shoulder session. you remind me to take less damn time for my workouts. That workout would have been a 2 hour marathon for me. Power shurgs are great, and you have to try some snatch grip power shrugs.

Welcome big E, 244lbs..hmm will see what this crazy dingo can do.
haha Banking skills for the loss, would prolly end up repossessing them and making the papers for being evil

Dynamic lifts are so much fun and gonna ramp it up. After an hour I am toast!

pisarenko knows the deal...and make sure you have a spotter stare at your crotch

The intense ass-riding briefs gave him an advantage there...

LMAO, not sure whats more painfull a dude staring at you crotch when you are wearing budgie smugglers (aussie term for speedo's) in the gym or it riding up your ass crack..either way epic F A I L !

In!
Pretty awesome transformation in 2009!

Thank Wave & Welcome! You got a great 2010 journal going on!

Wow man absolutely amazing transformation!

Very strong upright rows & DB arnold's - way to kick off the new journal with a bang.

Oh, In & Subbed of course lol

Cheers beast and welcome!

Amazing 2009, can't wait to see where 2010 takes you. You know I am in!

Great to have you on board and welcome. It's gonna be a great year!

first! I hope 2010 is as good to you as 2009 was!

Cheers broksi and welcome!

Thank you all for following me into 2010 and really appreciate it!

FRIDAY MORN, FITNESS & ABS

-30 Minute bike ride on level 8 (l a z y !)

-Decline DB Jab Crunches, 4kg/8.8lbs x 20 reps x 2 sets
-Cable Crunches on Bosu Ball (takes it to another level for stability) 20 reps x 4 sets
-Hanging Knee Lifts, 15 reps x 3 sets
-Hanging Reverse Crunches, 10 reps x 2 sets
-BB Windcreen Wipers s/s BB Knee lifts, 2 sets x 15 reps
-20 Burpees

Trying to maintain fitness as I am gearing to return back to boxing late next week. Mixed up abs andreally liked the bosu ball variations

SAT MORN CHEST

Given I still have a the elbow issue, DB's Presses have been retired for the moment. Decided to keep weights at 120kg and felt relatively heavy today. Body is not use to the mass lifts anymore.

BB Bench
-60kg/132lbs x 10 reps (w/u)
-100kg/220lbs x 9 reps
-120kg/264lbs x 4 reps
-120kg/264lbs x 5 reps
-105kg/231lbs x 10 reps
-105kg/231lbs x 10 reps

Chest got a hoooge hammering today and was happy with the intensity and lifts. Might need to start climbing the weights and lowering the reps.

Cable Flys
4 Sets x 8 reps

Decline Bench taken so switched lifts around.

BB Decline Bench
-80kg/176lbs x 8 reps
-100kg/220lbs x 4 reps
-100kg/220lbs x 6 reps

Had alot of energy in the tank

DB Decline Pullover
-42.5kg/93.5lbs x 8 reps
-42.5kg/93.5lbs x 8 reps
-42.5kg/93.5lbs x 8 reps

Abs:
-Medicine Russian twist(legs up) 3 Sets x 10 reps
-Plate Side Bends, 3 sets x 15 reps
-Medicine Ball throwing crunches, 2 sets x 30 reps

Tomoz, leg destruction!

[deltpecx]

Be sure to add the southern cross tat's, winnie blue siggies, skin t-shirt and never tap out sticker for the back window. I love in Perth that bogan chicks go to the local pub in *** boots and pyjamas...we breed class in Aus! VE Sportswagon (SS) are farkin noice and we all have a bit of bogan in us. For you americans, bogans are like your white-trash mullets.

G'day P!
Ok, you defined budgie smugglers, that's a good one, and bogan but what the.... is winnie blue siggies???

I think I need to find and online Aussie/American slang translator. I used to have a book that translated Kiwi speak to American speak.

I see your noice is like our Joisey = Jersey.

OH BTW! The workouts are looking great as usual!

[StressMonkey]

In to watch Dingo get more swole in 2010.

[latvia1230]

Ok, it a new year and gotta ramp up the training even moooar! Managed to stack on 24lbs of lean mass last year gotta keep firing!


-Gain another 5cm on arms and legs, bigger delts and traps

Hey piero!
Excellent achievements over last year - and hope this year will transform u even more... you'll become a beast!
Nice to see the first workouts of this journal are already of a good level.
Definitely ideas to pick from your workouts - will restart arnie press next week if my shoulder allows it - got some kg to catch up there!

Really impressed by that goal of 5cm on arms & legs!!! if u get to do that, tell me the recipe! would really like to add just a few cm too!

Seeing your goals, i'll have to tell you i'm already ahead of you on one of them...
I'm already a member of a girl scout troop... been a member here in my country (the guide association here admits boys!) and am still an international trainer for the world association. Even delivered a training with Guides Australia! And i prove it with a part of my uniform!!!



So if i don't keep the pole position on the squats or bench game, at least, i'd force you to join the troop!

[theWolf247]

I loved the abs and cardio days....so much sweat
Bench is high in numbers as well DINGO!

[wave_length]

Damn I have to stop looking at this thread, I always feel weak afterwards

[MWheatley]

Great job on the bench man - 265x5 is awesome. Then still managing to pump out 2 sets of 10 with 230! Sick strength & endurance, keep up the hard work.

[Neiderhiser]

LMAO, not sure whats more painfull a dude staring at you crotch when you are wearing budgie smugglers (aussie term for speedo's) in the gym or it riding up your ass crack..either way epic F A I L !

LMAO off at budgie smugglers, gotta remember that one!

To be able to push the heavy weight you do coupled with the volume of that workout really shows off some amazing strength and endurance!

[141455675]

p-dizzle in da house Welcome R - appreciate it bud.

Be sure to add the southern cross tat's, winnie blue siggies, skin t-shirt and never tap out sticker for the back window. I love in Perth that bogan chicks go to the local pub in *** boots and pyjamas...we breed class in Aus! VE Sportswagon (SS) are farkin noice and we all have a bit of bogan in us. For you americans, bogans are like your white-trash mullets.

I love watching the Aus open and use to play the odd tennis game back in the day.

ohhh, how could i forget the southern cross tat!?! damn, i could not get paid to have one of them lol. boots a pyjamas ey? haha i dont really venture to those pubs mate or live near any but what a sight. your right though. 100% a different breed, unlike anything else in the world.

yeh, the sports wagons are nice - i do have a soft spot for them, but i couldnt buy a comodoore anything except for


AND even then, i couldnt justify spending that much money on a holden lol or watching the fuel gauge go down. .. although, my mates brother has one and it is absolutley insane. somehting like 0-100 in 4.9seconds

for your insane ab routines (cant remember sorry) have you ever tried doing dragonflags? a weighted variation of them would be mental.

how'd the elbow hold up on the bb benching? fark you are damn strong on that lift bud.
you could try getting some volume across sets in aim to bump up the weight.
(not real #'s of course)
i.e 1 week you hit 100x5,3
next week you get 100x5,4,2
keep going until you can hit like a solid 5x5 ( or trying 4x6, 6x4) across the board.
then increasing the weight?

im just sort of thinking that at the stage of strength you are at with the lift. gains are going to become slower and harder to grind out just because of the total amount you are lifitng is getting absurd

still including decline in there i see? so it's treating you alright?

[Darkwatcher759]

huge benching, cant wait to see what your max is. so whats up with team dont work?

[styler]

231 lbs x 10?! Yea, that is awesome!

[wabeer1]

231 lbs x 10?! Yea, that is awesome!

Thanks man, appreciate it and feeling it todayz!!

huge benching, cant wait to see what your max is. so whats up with team dont work?

Think I am still idling on bench in terms of strength progression. With that said, DOMS were insane today and thinking I did some much needed damage

DTW, an initiative to train smarter and better and would be great to have you on board. It's anti estab and goes against the do work crew mentaility. You are a natural fit and should join.

ohhh, how could i forget the southern cross tat!?! damn, i could not get paid to have one of them lol. boots a pyjamas ey? haha i dont really venture to those pubs mate or live near any but what a sight. your right though. 100% a different breed, unlike anything else in the world.

The pub I went to was down in Rockingham (were I went kayaking) and it's got the title as the bogan capital of Aus. It also has the highest ratio of single mums on in Aus that are on the dole..no need to say more hehe!

yeh, the sports wagons are nice - i do have a soft spot for them, but i couldnt buy a comodoore anything except for AND even then, i couldnt justify spending that much money on a holden lol or watching the fuel gauge go down. .. although, my mates brother has one and it is absolutley insane. somehting like 0-100 in 4.9seconds

The General does make the best looking car in the country and I would turn for a local product if at the price was right, and true only in V8 form only though!

For all you non Aussies, this is what the SS Wagon looks like (Holden is part of the GM Empire..err what's left of it ) =>

for your insane ab routines (cant remember sorry) have you ever tried doing dragonflags? a weighted variation of them would be mental.

Thanks for the idea and inspiration...dis ab exercise is going to be good!! Looking forward to it

how'd the elbow hold up on the bb benching? fark you are damn strong on that lift bud.
you could try getting some volume across sets in aim to bump up the weight.
(not real #'s of course)
i.e 1 week you hit 100x5,3
next week you get 100x5,4,2
keep going until you can hit like a solid 5x5 ( or trying 4x6, 6x4) across the board.
then increasing the weight?

im just sort of thinking that at the stage of strength you are at with the lift. gains are going to become slower and harder to grind out just because of the total amount you are lifitng is getting absurd

still including decline in there i see? so it's treating you alright?

Elbow was ok for BB but was tweaking a bit with DB Pullovers. I have been applying tiger balm before training and its helping

Yeh, think the system has slowed after such a big boost last year and take on board your thoughts. I was thinking of a similar strategy

Also, type fail - should have been incline, declines a no go zone!

LMAO off at budgie smugglers, gotta remember that one!

To be able to push the heavy weight you do coupled with the volume of that workout really shows off some amazing strength and endurance!

Budgie smugglers for the loss hehe..there should be an act of parliment to ban them!

Thanks A, bench is still my flagship lift but the system has slowed in recent times. I have always found that my volume performance is alot better than my mass drive.

Great job on the bench man - 265x5 is awesome. Then still managing to pump out 2 sets of 10 with 230! Sick strength & endurance, keep up the hard work.

Thanks man, the final two sets did the most damage and could feel my heart going. Love benching, by far the best exercise!

Damn I have to stop looking at this thread, I always feel weak afterwards

haha, thanks Wave Wish I could be as cut as you and you run my lifts close. Most 20 something guys would kill to be your build let alone guys our age. Thanks for the journal rate, appreciate it.

I loved the abs and cardio days....so much sweat
Bench is high in numbers as well DINGO!

I love pushin core a bit and expect some more crazy variations. 2010 will make 150kg (330lbs) in bench as well!

Hey piero!
Excellent achievements over last year - and hope this year will transform u even more... you'll become a beast!
Nice to see the first workouts of this journal are already of a good level.
Definitely ideas to pick from your workouts - will restart arnie press next week if my shoulder allows it - got some kg to catch up there!

Really impressed by that goal of 5cm on arms & legs!!! if u get to do that, tell me the recipe! would really like to add just a few cm too!

Seeing your goals, i'll have to tell you i'm already ahead of you on one of them...
I'm already a member of a girl scout troop... been a member here in my country (the guide association here admits boys!) and am still an international trainer for the world association. Even delivered a training with Guides Australia! And i prove it with a part of my uniform!!!

So if i don't keep the pole position on the squats or bench game, at least, i'd force you to join the troop!

Firstly welcome on board and laughed so much when I heard you are part of the guides association and now it gives me even more incentive to boost my squats hehe

I achived alot last year and hoping to keep the momentum going this year. Keen to see how much I can grow. Still got a long way to catch up to you though!

In to watch Dingo get more swole in 2010.

Welcome Monkey and great to have you on board!

I am a big INXS and Cold Chisel fan and found this ol classic from the Lost Boys Soundtrack

Kickin 80's ol skook for ya =>

G'day P!
Ok, you defined budgie smugglers, that's a good one, and bogan but what the.... is winnie blue siggies???

I think I need to find and online Aussie/American slang translator. I used to have a book that translated Kiwi speak to American speak.

I see your noice is like our Joisey = Jersey.

OH BTW! The workouts are looking great as usual!

Thanks mate, appreciate it.

We have some weird words for things hehe!

Winne Blue sigges = Winfield Blue Cigarettes. They are what the trailer trash clan smoke.

kiwi accent is sooo wrong!

[wabeer1]

SUNDAY MORN LEGS

Woke up feeling really tired as I have not been sleeping that great of late. Did a decent leg workout but reigned it in a bit as I am still recovering from minor knee issue. Looked like this this morn lol!



BB Squats Parallel
-60kg/132lbs x 10 reps (w/u)
-100kg/220lbs x 10 reps
-120kg/264lbs x 10 reps
-140kg/308lbs x 8 reps

Kept it in check today as wanting the minor knee issue to go away. Knee feels better and may back off for a couple of weeks from heavy lifting

BB Lunges
-60kg/132lbs x 10 reps
-80kg/176lbs x 10 reps
-100kg/220lbs x 8 reps
-100kg/220lbs x 8 reps

Felt really easy today and might have to push it after knee recovers

Leg Extenstions
4 Sets x 6 reps

Prone Leg Curls
3 Sets x 8 reps

Donkey Calf Raise s/s Box clap pushups s/s Medicine Ball Pushups
-5 Plates x 18 reps ----> 20 reps ----> 15 reps
-5 Plates x 15 reps ----> 20 reps ----> 15 reps
-5 Plates x 12 reps ----> 20 reps ----> 15 reps

Chest was burning more and the clap pushups are awesome!

This week will be week of the burpee, my fave plyometric exercise