Name: Brian Cook.
Date of Birth: 01/12/1994
Started Lifting: July 2011
Height: 174cm (5"8½)
Background: Started lifting mid 2011 after recovering from anorexia. I was 34kg (75 pounds) at the age of 14. When I first began lifting I was around 50-55kg and had literally no idea what I was doing, I just moved from machine to machine for the first month or so until someone I knew showed me the DB Flat bench press and I started off at 12.5kg either arm for a few reps. I soon became very "addicted" to lifting and bodybuilding, and did a LOT of research about training over the next 6 months and I learnt new exercises, proper form and did progressive overload. For the most part I just did a 4 day body split (Chest+Triceps / Back+Biceps / Shoulders / Legs repeat). I got to as high as 71/72kg by December 2011, and then on Christmas day my appendix burst and had surgery (had operation 2 hours before I would have died, surgeon said). I was in hospital for 5 days and I lost a terrible amount of weight due to not having ANY appetite. I struggled to put down 1 piece of bread even 3-4 days post operation. About 1-2 weeks after my operation I was 60kg and lost 12kgs. I was not allowed to lift for 6 weeks so I began lifting relatively lightly mid February 2012. The weight started coming back very quickly and my lifts got back to where they were in December after a month or so. Since then I have had all kinds of gains. Got to 77kg peak of my bulk in around August 2012 and I'm currently nearly at the end of my "mini cut" and around 70kg around 6-7% bodyfat. My intentions are to bulk starting early December and do the 5/3/1 program for 3-4 months to gain strength and I will continue to bulk most of 2013 and hopefully compete in a bodybuilding show in 2014. Hope you all follow me on my journey!
Stats:
Bench Press 102.5kg x 1
Squat: 120kg x 5
Deadlift: 130kg x 5
Military Press: 70kg x 1
Front Squat: 120kg x 1
Goals by end of 2013:
Bench Press: 130kg
Squat: 180kg
Deadlift: 200kg
Military Press: 90kg
Front Squat: 145kg
In this log you will find: Every session completed; frequent photos; frequent videos of my lifts; weight updates daily.
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Thread: Geneswest's Lifting Log
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11-20-2012, 09:55 PM #1
Geneswest's Lifting Log
Elite Powerlifter
740kg @ 81.45kg [1631@179]
760kg @ 94.20kg [1675@207] - 2hr weigh-in
IG: @briancookpl
Log: http://forum.bodybuilding.com/showthread.php?t=149793363&p=982377313
Best Lifts in Comp: 656/391/689 = 1736# / [787.5kg]
PM for Online Coaching enquiries
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11-20-2012, 09:56 PM #2
Get this started with today's workout
21/11 – Back and Biceps
3 sets Pull-ups
16,10,8 PR
2 sets Barbell Row
50kg x 15,15
2 sets DB Row
37.5kg x 8,10
2 sets Plate Loaded Narrow Pull-down
80kg x 10,8
2 sets Wide Grip Lat Pull-down
#12 x 10
#10 x 15
3 sets Cable Row
#11 x 12
#12 x 10
#10 x 18
3 sets Preacher Curl
32.5kg x 8 PR
27.5kg x 10, 8
2 sets DB Hammer Curl
15kg x 12,12
2 sets Barbell Curl (21’s)
22.5kg x 21,21
Notes: Strong session, PR on pull ups and preacher curls. Here are some recent photos, the last one being post workout.
Elite Powerlifter
740kg @ 81.45kg [1631@179]
760kg @ 94.20kg [1675@207] - 2hr weigh-in
IG: @briancookpl
Log: http://forum.bodybuilding.com/showthread.php?t=149793363&p=982377313
Best Lifts in Comp: 656/391/689 = 1736# / [787.5kg]
PM for Online Coaching enquiries
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11-20-2012, 09:57 PM #3
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11-20-2012, 10:56 PM #4
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11-20-2012, 11:12 PM #5
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11-20-2012, 11:13 PM #6
in.
still lean as fuk dude, strong lifts for your weight.
34kg at 14years old? i cant even .. thats insane.
brb 85kg when i was 14 .."It is what you do with the knowledge that dictates who you are" - Xuaxace
Exclusive AdiPower crew: AdamNW, Xuaxace
★★★TBB FB Chat Crew★★★
My Log:
http://forum.bodybuilding.com/showthread.php?t=142078571&p=827696231#post827696231
Feel free to join!
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11-21-2012, 12:01 AM #7
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11-21-2012, 06:31 AM #8
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11-21-2012, 11:32 PM #9
Weigh in: 70.5kg
Bodyfat: 6.6%
22/11 – Legs
5 sets Front Squat VOLUME PR
90kg x 6
90kg x 6
90kg x 6
90kg x 6
90kg x 6
3 sets Standing Calf Raise(Very slow & controlled)
60kg 15
65kg x 15 PR
65kg x 12
4 sets Leg Press
180kg x 10
180kg x 10
180kg x 10
180kg x 10
3 sets Lying Leg Curls
#9 x 10 PR
#9 x 10
#7 x 15
4 sets Leg Extensions
#13 x 15
#15 x 10
#15 x 10
#7 x 15
Notes: Lifted with my friend at a different gym, was a solid workout overall hit a few PR's, happy enough with my depth on my front squats considering my lower back is phucked
Last edited by geneswest; 11-22-2012 at 01:38 AM.
Elite Powerlifter
740kg @ 81.45kg [1631@179]
760kg @ 94.20kg [1675@207] - 2hr weigh-in
IG: @briancookpl
Log: http://forum.bodybuilding.com/showthread.php?t=149793363&p=982377313
Best Lifts in Comp: 656/391/689 = 1736# / [787.5kg]
PM for Online Coaching enquiries
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11-22-2012, 12:01 AM #10anonymousGuest
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11-22-2012, 12:52 AM #11
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11-22-2012, 08:19 PM #12
23/11 – Chest
4 sets Flat Bench
75kg x 12 (12 Rep PR, 1.1xBW for competition )
90kg x 4 (last rep slightly spotted)
82.5kg x 4
75kg x 6 + 60kg x 5 (drop set)
3 sets Weighted Dips
+30kg x 6
+30kg x 6
+30kg x 10
3 sets DB Incline Press
24kg x 12
24kg x 11
24kg x 10
3 sets Machine Fly
#18 x 4
#12 x 12
#12 x 12
3 sets Incline Chest Press
#14 x 11
#14 x 10
#13 x 11
3 sets Incline Bench
45kg x 8
45kg x 9
45kg x 8
Notes: Second last session of my cut, feelsgoodman. Week off next week for Leavers 2012 week. Here are some end of cut photos and heres the video of my bench press 75kgx12 @ 68.5kg (fasted for ~17 hours weighed in so light)
Here's my cutting transformation thread: http://forum.bodybuilding.com/showth...hp?t=149820323
Elite Powerlifter
740kg @ 81.45kg [1631@179]
760kg @ 94.20kg [1675@207] - 2hr weigh-in
IG: @briancookpl
Log: http://forum.bodybuilding.com/showthread.php?t=149793363&p=982377313
Best Lifts in Comp: 656/391/689 = 1736# / [787.5kg]
PM for Online Coaching enquiries
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11-22-2012, 08:24 PM #13
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11-22-2012, 08:33 PM #14
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11-22-2012, 10:10 PM #15
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11-22-2012, 11:18 PM #16
jesus ****ing christ youre lean. good stuff dude!
good work with bench - and in regards to your front squat .. something that easy shouldnt count as a PR."It is what you do with the knowledge that dictates who you are" - Xuaxace
Exclusive AdiPower crew: AdamNW, Xuaxace
★★★TBB FB Chat Crew★★★
My Log:
http://forum.bodybuilding.com/showthread.php?t=142078571&p=827696231#post827696231
Feel free to join!
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11-22-2012, 11:26 PM #17
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11-23-2012, 07:01 AM #18
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11-23-2012, 07:53 AM #19
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11-23-2012, 10:18 PM #20
24/11 – Full Body
3 sets Deadlifts
100kg x 8
140kg x 1 PR
110kg x 6
3 sets Pullups
BW x 14
BW x 8
BW x 8
3 sets Close Grip Bench Press
70kg x 8
75kg x 6
80kg x 4 + 60kg x 5 (dropset)
3 sets Military Press
50kg x 6
50kg x 5
50kg x 5
3 sets Preacher Curl
30kg x 8
30kg x 10
30kg x 8
3 sets Cable Crossover
#6 x 12
#6 x 10
#4 x 15
Notes: Last session of my cut. Having a week off now. PR on deadlifts, lower back is still sore but happy nevertheless, I could definitely pull 150kg maybe more if my back was fully healed. Overall solid session! Bring on LeaversElite Powerlifter
740kg @ 81.45kg [1631@179]
760kg @ 94.20kg [1675@207] - 2hr weigh-in
IG: @briancookpl
Log: http://forum.bodybuilding.com/showthread.php?t=149793363&p=982377313
Best Lifts in Comp: 656/391/689 = 1736# / [787.5kg]
PM for Online Coaching enquiries
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11-24-2012, 08:06 AM #21
how the hell does one get this lean, mirin
5'8 150 lbs at your lightest?
hopefully I yield similar results once I start and finish my cutI rep back 1k+
Follow my progress:
http://forum.bodybuilding.com/showthread.php?t=151321913&page=5
★★★TBB FB Chat Crew★★★
*Race To BW OHPx3 Crew*
Bench: 260x1
Squat: 345x1
Deadlift: 385x1
SOHP: 190x1
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11-24-2012, 03:28 PM #22
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11-24-2012, 09:47 PM #23
- Join Date: Jun 2010
- Location: adelaide, SA, Australia
- Age: 38
- Posts: 554
- Rep Power: 0
wen u say pullups are u talking palms out and shoulder width grip.. mirin im hoping to get my lifts around urs as in 1.5 bw bnch press bdoyweigh x one overhead press etc.. im prety close. give me a few months.. i wanna go past the goals before i cut in case i lose some strength
one rep max Goals:
Bench: 80kg [x] 85 [x ] 90kg [x ] - 100kg [] 105kg [ ] 110kg [ ] 115kg [ ] 120kg [ ]
Squat: 100kg [x ] - 120kg [x ] - 140kg [ ]- 150kg [ ] - 160kg [ ]
Deadlift: 90kg [x] - 100kg [ ] - 110kg [ ] - 120kg [ ] - 140kg [ ]- 160kg [ ]
OHP: 40kg [x] 45kg [x] 50 kg [x ] 55kg [x ] 60kg [ ] 65kg[ ] 70kg [ ]
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11-29-2012, 02:20 AM #24
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11-29-2012, 05:41 PM #25
- Join Date: Jun 2010
- Location: adelaide, SA, Australia
- Age: 38
- Posts: 554
- Rep Power: 0
thanks man. i subbed this thread so i hope you update it. find it very motivational.
one rep max Goals:
Bench: 80kg [x] 85 [x ] 90kg [x ] - 100kg [] 105kg [ ] 110kg [ ] 115kg [ ] 120kg [ ]
Squat: 100kg [x ] - 120kg [x ] - 140kg [ ]- 150kg [ ] - 160kg [ ]
Deadlift: 90kg [x] - 100kg [ ] - 110kg [ ] - 120kg [ ] - 140kg [ ]- 160kg [ ]
OHP: 40kg [x] 45kg [x] 50 kg [x ] 55kg [x ] 60kg [ ] 65kg[ ] 70kg [ ]
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11-29-2012, 05:55 PM #26
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11-29-2012, 06:01 PM #27
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11-29-2012, 06:18 PM #28
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11-29-2012, 06:49 PM #29
- Join Date: Jun 2010
- Location: adelaide, SA, Australia
- Age: 38
- Posts: 554
- Rep Power: 0
he does do cable crossovers he listed it earlier major manlet.
all good man. im clean bulking too.. sucks its summer but i wanna make sure i have enough muscle to cut this time.one rep max Goals:
Bench: 80kg [x] 85 [x ] 90kg [x ] - 100kg [] 105kg [ ] 110kg [ ] 115kg [ ] 120kg [ ]
Squat: 100kg [x ] - 120kg [x ] - 140kg [ ]- 150kg [ ] - 160kg [ ]
Deadlift: 90kg [x] - 100kg [ ] - 110kg [ ] - 120kg [ ] - 140kg [ ]- 160kg [ ]
OHP: 40kg [x] 45kg [x] 50 kg [x ] 55kg [x ] 60kg [ ] 65kg[ ] 70kg [ ]
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11-29-2012, 07:19 PM #30
Thanks bro! I'm bulking now but haha time to get huge!
I do incline flies and sometimes cable crossovers. However I'm doing 5/3/1 program now so I don't think I'll do cable crossovers, definitely still incline flys! They are very good for shaping the chest and just good to fully exhaust all muscle fibres in the chest.
haha yeah, I was planning on cutting all summer but I got shredded pretty quickly and it was very hard work so I thought I'd just get a head start on my bulk hahaElite Powerlifter
740kg @ 81.45kg [1631@179]
760kg @ 94.20kg [1675@207] - 2hr weigh-in
IG: @briancookpl
Log: http://forum.bodybuilding.com/showthread.php?t=149793363&p=982377313
Best Lifts in Comp: 656/391/689 = 1736# / [787.5kg]
PM for Online Coaching enquiries
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