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  1. #1
    FerrumBrah. AdamNW's Avatar
    Join Date: Dec 2011
    Location: Sydney, NSW, Australia
    Stats: 6'1", 206 lbs
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    Strive for Strength and Size - My Log to get to my strength/size goals.

    Hey guys, if you're joining my log, I'd like to say thanks first!
    A BIT ABOUT ME
    Next, a bit about me. I've been training training for 2 years last month, but the first year and a half was using my school gym program, needless to say, a sh*t program. I put on some size and gained some strength, but since i started about 7 months ago, i gained more in that time than the whole 1 1/2 years together.
    Now, I want to get strong, I love lifting and doing everything right, its my life now!. Size is obviously important to me too, but strength comes first until I hit my goals.

    Current Lifts: (These are all estimates of my 1RM)
    Squat - 124kg (273lbs)
    Deadlift - 168kg (367lbs)
    Bench - 90kg (198lbs)
    OHP - 60kg (132lbs)

    Current Stats:
    Height: 6'0"
    Weight: 80.5kg

    Goal Lifts:
    Squat - 140kg+
    Deadlift - 180kg+
    Bench - 100kg+
    OHP - 75kg+

    At the moment, I have a great load of support from a couple of school friends, as well as some other great people (Jesse) and my trainer, Stefan.

    Side Note For all you who are to tell me to do SS, I'd like to make it clear to you that I did go back to it when I started training seriously, and reached a point where i couldn't go any further. Yes, I tried to deload/reset. Didn't work. I considered going back to it, but now I'm in the hands of a trainer, and a good one (to say the least) at that.
    I just wanted the get in here before you did, so shut up.

    My Training
    My current program is 5/3/1, the strength routine. If you don't know it, look it up. I'm loving the program now, and you'll get to see the specific stuff I'm doing in my routine below .

    Diet
    Current Macros look like this:

    Protein:200g (app.)
    Carbs: 400g
    Fat: 75

    Foods I eat vary day to day, but I promise to keep up with food porn! (Starting tomorrow)

    Once again, thanks to anyone who subs in!
    "It is what you do with the knowledge that dictates who you are" - Xuaxace
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    My Log:
    http://forum.bodybuilding.com/showthread.php?t=142078571&p=827696231#post827696231
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  2. #2
    FerrumBrah. AdamNW's Avatar
    Join Date: Dec 2011
    Location: Sydney, NSW, Australia
    Stats: 6'1", 206 lbs
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    First Day
    Workout: OHP focus day.
    OHP: 35kgx5 40x5 45x5+(to failure)
    Wide Grip Pullups
    Dumbbell bench:
    Lateral raises
    Hammer Curls
    Skull Crushers.

    Time: 1 hour 10 minutes.

    Rate: 9/10
    First day was epic at the start. I used the 45kg last week to see how far I could go and failed at 7. Today I hit 10! Dont know why but damn it felt good! Dumbbell bench really let me down, as my usual weight seemed ridiculously heavy and couldnt hit my target reps.

    Diet:
    All macros hit.
    Protein: 210 (bit higher than aimed, but oh well.)
    Carbs: 400
    Fat: 75.
    "It is what you do with the knowledge that dictates who you are" - Xuaxace
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  3. #3
    Banned jovotovo's Avatar
    Join Date: Feb 2011
    Location: Australia
    Stats: 6'2", 208 lbs
    Posts: 9,568
    Rep Power: 0
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    good luck aussie brah
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  4. #4
    Contest: COMPLETE TheNaturalEdge's Avatar
    Join Date: Jul 2010
    Age: 22
    Stats: 5'8", 182 lbs
    Posts: 1,384
    Rep Power: 1748
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    in for support bro. Subbed

    Team: Solid represent.


    EDIT: Just realized I got a special mention - YEAH BUDDY!
    SydMisc
    Team: Norton

    Off Season Log - 2014 Come at me: http://forum.bodybuilding.com/showthread.php?t=148704663
    Website: http://jessehanley.com and http://www.fitmonk.com.au
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  5. #5
    FerrumBrah. AdamNW's Avatar
    Join Date: Dec 2011
    Location: Sydney, NSW, Australia
    Stats: 6'1", 206 lbs
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    2nd Day
    Workout Cardio: Just basketball training, no real highlight.

    Rate: 6/10. Rain made it annoying haha, still tried to get as much fitness work done as possible.

    Diet: Macros, once again, all hit! Really happy with myself over this past few days
    Protein: 195
    Carbs: 410
    Fat:75

    Did I hear food porn?
    We go out alot, so heres what i could do with my order


    More photos will be uploaded tomorrow

    Originally Posted by TheNaturalEdge View Post


    in for support bro. Subbed

    Team: Solid represent.


    EDIT: Just realized I got a special mention - YEAH BUDDY!
    Thanks so much man! of course you got a special mention! who else would? haha.
    Team: Solid <3

    Originally Posted by jovotovo View Post
    good luck aussie brah
    Thanks heaps bro

    Side Note
    I'm thinking I'll update my log every workout day (Tuesday, Thursday, Saturday & Sunday).
    Stay posted!
    "It is what you do with the knowledge that dictates who you are" - Xuaxace
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  6. #6
    the mack jiveinhere's Avatar
    Join Date: Nov 2009
    Location: Sydney, NSW, Australia
    Age: 21
    Stats: 6'1", 220 lbs
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    Rep Power: 7990
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    You know Im up in this one brah
    "Dont rush to get grown, drive slow homie"
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  7. #7
    FerrumBrah. AdamNW's Avatar
    Join Date: Dec 2011
    Location: Sydney, NSW, Australia
    Stats: 6'1", 206 lbs
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    Originally Posted by jiveinhere View Post
    You know Im up in this one brah
    Yeah buddy!
    good to have you <3
    "It is what you do with the knowledge that dictates who you are" - Xuaxace
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  8. #8
    FerrumBrah. AdamNW's Avatar
    Join Date: Dec 2011
    Location: Sydney, NSW, Australia
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    3rd Day
    Workout: Deadlift Focus.
    Deadlift: 100x5, 115x5, 130x5+ (to failure)
    Leg Press 3x10
    Leg Curl 3x8
    Standing Calf Raise 3x12
    Ab Work

    Time: 1 hour 10 minutes.

    Rate: 8/10
    Went all out on Deads, felt great! Not sure if i could've squeezed out another rep, but theres no way i could've done it with proper form, so I still feel good!

    Diet: I never fail when it comes to diet! All macros hit! Had Turkish bread for the first time in as long as I can remember, damn that stuff is good! haha.

    Macros:
    Protein: 205
    Carbs: 415 (Turkish bread was too good, and i decided to have a bit more on Deadlift day )
    Fat: 80

    FOOD PORN!
    "It is what you do with the knowledge that dictates who you are" - Xuaxace
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  9. #9
    the mack jiveinhere's Avatar
    Join Date: Nov 2009
    Location: Sydney, NSW, Australia
    Age: 21
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    Whatd you get on deads bro? More than 5 reps I take it?

    Also, it doesnt count as food porn if you didnt take the picture
    "Dont rush to get grown, drive slow homie"
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  10. #10
    FerrumBrah. AdamNW's Avatar
    Join Date: Dec 2011
    Location: Sydney, NSW, Australia
    Stats: 6'1", 206 lbs
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    Originally Posted by jiveinhere View Post
    Whatd you get on deads bro? More than 5 reps I take it?

    Also, it doesnt count as food porn if you didnt take the picture
    I hit 12 with good form stoppped there.
    and i know... its off the resaurant website coz i keep forgetting! sh..
    ill start roday
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  11. #11
    FerrumBrah. AdamNW's Avatar
    Join Date: Dec 2011
    Location: Sydney, NSW, Australia
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    Day 4
    Workouts: Basketball (cardio) & Bench Press Focus
    Bench: 55x5, 65x5, 70x5+ (hit 11!)

    Time: 1 hour 20 minutes (had to stretch it out because some guy fell off the dip bar and injured his leg... so i helped him.)

    Rate: 8/10
    Not sure I could've pushed out another rep, maybe, maybe not (which REALLY pisses me off!), but my spotter helped lift the weight when he thought I wasn't capable (I'm not too sure though...) and I definitely couldn't go another after that one, but that fueled the rest of my workout at least!

    Basketball was an intense session... Coach left me on for most of the game because I was fit enough... but then I got sent off in the last 7 minutes haha. Felt like a damn good cardio session though!

    Diet: Went higher carbs today, since basket ball was alot more than it usually was and left me starving + I burnt a S***load more than normal I felt. Hope it's okay Stefan!
    Protein: 210g
    Carbs: 450g
    Fat: 70g

    FIRST REAL DAY OF MY PERSONAL FOOD PORN! I promise to keep this up
    (image shack was the only place I could find to upload my photos?)





    Side Notes/Questions Considering going on a pre-workout... Not 100% yet. I just really feel I need something extra in my workouts now... (not that I don't give 100%). Just wandering about safety/effects/benefits or negative affects of taking it at my age. Can I get your thoughts? Thanks guys!
    Last edited by AdamNW; 02-12-2012 at 03:42 AM.
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  12. #12
    Registered User NickJohnW's Avatar
    Join Date: Nov 2010
    Location: Brisbane, Queensland, Australia
    Age: 20
    Stats: 6'2", 190 lbs
    Posts: 429
    Rep Power: 40
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    Good to see another Aussie on here!

    Subbed.
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    My current Push/Pull/Legs Routine:

    http://forum.bodybuilding.com/showthread.php?t=149519213
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  13. #13
    FerrumBrah. AdamNW's Avatar
    Join Date: Dec 2011
    Location: Sydney, NSW, Australia
    Stats: 6'1", 206 lbs
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    Originally Posted by NickJohnW View Post
    Good to see another Aussie on here!

    Subbed.
    Thanks heaps bro! really appreciate it
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  14. #14
    FerrumBrah. AdamNW's Avatar
    Join Date: Dec 2011
    Location: Sydney, NSW, Australia
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    DAY 5
    Workout: Squat Focus Day
    Squat 75kg x 5, 85kg x 5, 95kg x 5+ (Hit 13!)
    Stiff-Legged Deadlifts
    Leg Extensions
    Standing Calf Raises
    Ab Work

    Time: 55 minutes (Bit shorter because I cut a bit of Ab Work, as I was in a rush.)

    Rate: 9/10!
    Squats were amazing, that is all.

    Diet:
    My day to eat what I want , I still have no real taste for 'junk food' so my diet was still pretty healthy, just much higher carbs and lower fat.
    Carbs: 550g (approx.)
    Protein: 190g
    Fat: 30g

    Food pics




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  15. #15
    Registered User NickJohnW's Avatar
    Join Date: Nov 2010
    Location: Brisbane, Queensland, Australia
    Age: 20
    Stats: 6'2", 190 lbs
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    Hey man are you pescatarian or something? Not treying to be rude, I just noticed you like your seafood that's all!
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  16. #16
    the mack jiveinhere's Avatar
    Join Date: Nov 2009
    Location: Sydney, NSW, Australia
    Age: 21
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    More hw, listen to this shiiet, and just TRY to tell me it isnt dope

    "Dont rush to get grown, drive slow homie"
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  17. #17
    Contest: COMPLETE TheNaturalEdge's Avatar
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    Keep pumping it bro! Lifting hard! ^Stefan's music taste is pro!


    Also, you said you have no taste for junk food? Lol, when I was your age I was eating so bad. Keep trucking brother. You'll be a natural pro
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  18. #18
    FerrumBrah. AdamNW's Avatar
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    Originally Posted by NickJohnW View Post
    Hey man are you pescatarian or something? Not treying to be rude, I just noticed you like your seafood that's all!
    I just love my seafood <3 rest of my meals are oother meat and ****, i just love seafood so I have it for dinner often haha.. plus I think seafood is the other thing that can be classified as food porn... chicken breast is a turn off

    Originally Posted by jiveinhere View Post
    More hw, listen to this shiiet, and just TRY to tell me it isnt dope

    it isnt dope... jokes! that shiz is sweet, if you have anymore send it to me! ive been needing new music

    Originally Posted by TheNaturalEdge View Post
    Keep pumping it bro! Lifting hard! ^Stefan's music taste is pro!


    Also, you said you have no taste for junk food? Lol, when I was your age I was eating so bad. Keep trucking brother. You'll be a natural pro
    Yeah since I was all up in the broscience business a few month ago, I wouldnt touch shiit. Now, I feel sick at that food. Exceptions: pizza and oreos. and a few other things haha.

    And I wont be one until after you are
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  19. #19
    FerrumBrah. AdamNW's Avatar
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    Day 6
    Workout: OHP Focus
    OHP: 35kg x 3, 40kg x 3, 47.5kg x 3+ (Hit 9!)
    Wide Grip Pullups
    Dumbbell Bench
    Lateral Raises
    Skull crushers
    Hammer Curls

    Time: 1 hour

    Rate: 9/10.
    Would've given it a solid 10, if it werent for the fact I didnt hit target reps on skull crushers since my break was really short, since I was in a rush.
    Normal weight for DB Bench finally = Normal! after being frustrated last week for not getting anywhere near my target reps, I was relieved I could get 3x10 today

    Diet:
    Macros:
    Carbs: 400g
    Protein: 200g
    Fat: 75g

    All things on mark

    Food Porn (incase youre wondering, thats my home cooked chicken stir fry, quinoa (I know an epic recipe for this) and some left over chicken skewers
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  20. #20
    FerrumBrah. AdamNW's Avatar
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    Day 7
    Workout: Deadlift Focus
    Deadlift 110kg x 3, 125kg x 3, 140 x 3+ (Hit 7...)
    Leg Press
    Leg Curl
    Standing Calf Raises
    Ab Work

    Time: 1 hour 10 minutes

    Rating: 8/10
    Deadlifts were great! I was hoping to hit 8+ but I got 7, still happy though! I know I went as far as I could So overall, great workout!

    Diet:
    Protein: 200g
    Carbs: 410g (went out to dinner at a really nice restaurant, so I had a bit extra )
    Fat: 70g

    Food Porn


    ^i know i promised to stop posting as much seafood as it basically covers my whole thread, but those were just too good!
    and so here is a picture of some amazing chicken
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  21. #21
    Contest: COMPLETE TheNaturalEdge's Avatar
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    Drooling over food.
    Keep training hard bro!
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  22. #22
    FerrumBrah. AdamNW's Avatar
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    Originally Posted by TheNaturalEdge View Post

    Drooling over food.
    Keep training hard bro!
    I will as long as you do bro!
    glad to see youre in a happy mood again! haha
    and my food is just trying to keep up with yours! thanks bro, ill train with/see you soon
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  23. #23
    the mack jiveinhere's Avatar
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    140kg x 7 at 14.... my mind is full of fuk.

    doingitright.jpg
    "Dont rush to get grown, drive slow homie"
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  24. #24
    FerrumBrah. AdamNW's Avatar
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    Originally Posted by jiveinhere View Post
    140kg x 7 at 14.... my mind is full of fuk.

    doingitright.jpg
    thanks heaps bro, I'm hoping for more soon though!
    thanks again for everything !
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  25. #25
    FerrumBrah. AdamNW's Avatar
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    Day 8
    Workout: Bench Press Focus Day
    Bench Press 60 x 3, 65 x 3, 75 x 3+ (Hit 8!)
    Dumbbell OHP
    DB Row
    DB Shrugs
    Skull Crushers
    Hammer Curls

    Time: 1 hour 20 Minutes (Took my time recovering for bench press haha)

    Rating: My first 10/10!
    Everything went as well as I could've hoped!

    Diet:
    Had Basket Ball today, so went a bit higher carbs again
    Carbs: 420g
    Protein: 210g
    Fat: 75g

    Food Pics!: Just a chicken cacciatore today, not too special, but damn good!


    Side Note Pumped/Nervous for tomorrows heavy squat session! Last time I tried 105kg, I nearly passed out getting the 4th rep... still PUMPED AS FUK though
    Last edited by AdamNW; 02-19-2012 at 04:13 AM.
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  26. #26
    FerrumBrah. AdamNW's Avatar
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    Day 9
    Workout: Squat Focus
    Squat 80kg x 3, 90kg x 3, 105kg x 3+ (Hit 6...)
    Stiff Legged Deadlifts
    Leg Extension
    Standing Calf Raise
    Ab Work

    Time: 1 hour 10 Minutes

    Rating: 8/10
    I was really hoping for the 7th rep... but when I went down, there was no way I was getting back up... so I guess i should be happy I did my all

    Diet: (my 'eat what I want day'!)
    Carbs: approx. 500g
    Protein: 185g
    Fat: 40g
    (These are all guesses because I just eyeballed everything... haha)

    I decided to move the side notes ABOVE the food porn so you would actually notice it
    Side Notes: 1RM WEEK THIS WEEK! so psyched!

    Food Porn (First one is Kangaroo + Spinach + potato mash)

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  27. #27
    FerrumBrah. AdamNW's Avatar
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    DAY 10, 11, 12
    Im so sorry for not updating over the past few days! ive had alot of friends in hospital and ive feel spending my life outside the gym there! so irritating but its over now
    so, onto business.
    OHP FOCUS
    OHP: 40 x 5, 45 x 3, 50 x 1+ (hit 6... irritated)
    Wide Grip Pull Ups
    Dumbbell Bench
    Lateral Raises
    Skull Crushers
    Hammer Curls

    Rate: 6/10
    Since Ive been at the hospital, ive had to train at a nearby Fitness First, dont know why but it was too different for my liking. I wanted to hit 7+! but i guess ill have to settle...

    Diet:
    Carbs: 400g
    Protein: 210g
    Fat: 80g

    Ive had to prepare EVERY one of meals in the morning since my days are spent busy... rather irritating.
    sorry for no food porn.. ive had nothing that looks even remotely good :/ ill get back on it asap!
    Last edited by AdamNW; 02-24-2012 at 10:42 PM.
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  28. #28
    FerrumBrah. AdamNW's Avatar
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    Deadlift Focus
    Deadlift 120kg x 5, 130kg x 3, 150kg x 1+ (3. fuk.)
    Leg Press
    Leg Curl
    Stand Calf Raise
    Ab Work

    Rate: 5/10
    FFFFFUUUUUUUUUUUUUUUUdge.
    I wanted 5!
    why does this happen on 1+ week? dammit. oh well... couldve been worse i guess

    Diet:
    Carbs: 425g
    Protein: 195g
    Fat: 70g
    Higher carbs because I wanted to go well on deadlifts... so much for that haha.
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  29. #29
    FerrumBrah. AdamNW's Avatar
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    Bench Focus
    Bench 70kg x 5, 75kg x 3, 80kg x 1+ (Got 5)
    Dumbbell OHP
    Dumbbell Row
    Shrugs
    Skull Crushers
    Hammer Curls

    Rate: 8.5/10
    I wanted to get 6, but I know inside I couldnt of pushed any harder, so I cant complain im finally happy again

    Diet:
    Carbs: 400g
    Protein: 200g
    Fat: 75g

    Food Porn:
    Shall be updated with some soon!
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  30. #30
    the mack jiveinhere's Avatar
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    Keep plugging away man!! We'll have a chat about the weights youre working with tomorrow, but personally I think youre gonna be fine. You better smash squats!!
    "Dont rush to get grown, drive slow homie"
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