Ok guys I decided it is time for me to log for a while as I am lacking motivation in myself and my Physique and want to reach a new level in my Physique and fitness goals
Goal of this log is to:
• Keep myself motivated and dedicated
• Have a better record/ track progress on lifts and nutrition
• Seeks guidance and support from other forum members who are more experienced than me.
Routine:
Currently looking at going back to 5x5 full body routine courtesy of ice cream fitness. I am also interested in PHAT and a P/P/L split but I am unsure of what to go with so any input is welcome
So a little about where I am :
• I am recovering from a few injuries and some serous illness which I m still having trouble with blood results from including low test to keep details small.
• I just did a cut down to 74 kgs 4.3 percent according to skinfold. Since then I have been bulking and trying to regain strength lost from injuries and stupid restrictions and waaaaay to much cardio to get lean.
• I am smarter now and have been researching all Wayne Norton’s, Lyle McDonalds and 3dmjs articles so that’s what I base most my theory and training off.
So I will list a few pbs I had before injuries and cut and more recent pbs from now to give an idea on where I am trying to get back to and improve on
pbs Previous Recent Goal
Bench 100x3 90x3 120x3
Squat 140x3 120x3 150x3
Military 70x3 50x8 85x3
Deadlift 170x1 140x1 200x1
Weight: before my diet I was sitting around 88kgs wasn’t overly fat still had abs dieted to 74, which were too extreme, I defiantly lost too much strength and muscle and ruined my metabolism. I have now since bulked back up to 85 kgs on a measly 2000 calories at 6 ft 1
What I want to achieve:
Better tracking of all my workouts, food intakes and other activities
Make new all-time PB’s
Develop a Physique that people respect
Recover my metabolism then do a small cut to get back to reasonable body fat levels.
Hopefully Contest prep with 3dmj if I get everything in order
So here are a few photos to help give an idea of where I have been and where I am
Approx 2 years ago
My cut
Now
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01-22-2013, 01:27 AM #1
Martys road to recovery, and journey legendary Aesthetics
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01-22-2013, 01:35 AM #2
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01-22-2013, 02:01 AM #3
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01-22-2013, 02:22 AM #4
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01-22-2013, 06:11 AM #5
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01-22-2013, 10:39 PM #6
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01-22-2013, 10:40 PM #7
DAY 3
weight 82
Semi fasted training today bcaa, and 2 scoops of craze, pack of gum and out the door.
Felt ok squats went ok only missed 1 rep kn the last set. Bench was a whole mother story was so disappointed.. Started to do pause bench recently for str and he's development but flt so weak today maybe cns got fried some of he squats I really gritted me teeth.. Still no excuses for such a bad performance even after dropping Weight.
Squat 4x5@105, 4*105.
Deadlift 1x5@120
Bench Press 77.5*3, 4x5@70
Barbell Row 5x5@75
Db press 3x8@22
Hammer curl 3x8@16
CGBP 3x8@60
Cable crunch5*10@48
Seated calf raises3*10@60, 2*20@20
Cardio eliptical 500 cals
overall not a bad workout i guess really disappointed with bench but rest of session was ok. smashed alot of food when i got home from gym and errons put me in a food coma so i took a nap haha.
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01-25-2013, 02:52 AM #8
Power morning session
Box squat 10x2@90
Power clean 8x2@70
Squats 4*5@102.5
Sumo deads 2*5@120
Box jump 5*5
Calf raises 8*6@200
Elipical 15 mins 250 cals
Afternoon Hypertrophy
Leg press 6p*15,15, 8p*10,10, 10p*8
S/l leg press 2p*8,8
Seated calf raises 40*12,12,12,12, 12,12
Leg extension 82 *12,96*10,103*10
Leg curl 82 *12,96*7,82*10
Cable crunch 5x12@50
Cardio 400 calories
good day made it higher carbs due to massive workload strength was ok hard to tell cause i did alot of DE before squats
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01-26-2013, 01:30 AM #9
weight 81
workout
Dynamic bench 10*2@60
Dynamic row 10*2@60
Bench press 3x5@70
Seated row 5*5@87
Inclined Db press 3*10@28
Lat pulldown 3*10@67
Declined bench 60*14,10,10
Db row 3*10@24
Triceps push down 5*10@35
Superset Db biceps curl 5*10@16
Elipical 400 calories
Epic lunch
pt 2 haha
Lateral raises 5*10@12
Standing Barbell curl 5*10@30
Db overhead ext 5*10@28
Smith machine Shrugs 5*10@100
Face pulls 3*10@29
cardio 500 calories
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01-28-2013, 09:25 PM #10
weight 82
Early 3 am wokrout on a public holiday Beast Mode Enagage
Power full body
Box squat 10*2@90
Dead start bench 10*2@60
Power clean 6*2@60
Pendley row rack 10*2@60
Squat 3*5@110
Pause bench 75*4,70*,5,5
Row 3*5@80
Close grip bench3*6@65
Lat pulldown 3*5@77
Barbell curl 3*6@40
Seated calf raises 3*15@40
Cable Crunch 5*10@49
Lateral raises 3*6@12
Hammer Curl 3*6@18
Triceps push down 3*5@42
Cardio 650+ cals
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01-30-2013, 01:23 AM #11
jan 30th 2013
weight 81.6
Full body power workout
Box squat 10*2@90
Squat 100*3,110*3,120*3,130*2
deads 3x6@120
Bench press 5*3@80
Dead start bench 10*2@60
Bent over row 5*3@80
Seated row 87*8, 97*5,5,5
SA dumbbell row 30*8,32*8,8
Close grip bench 2*6@70
Barbell curls 3x6@40
Seated calf raises 4*12@40
Lateral raises3*10@10
Cable crunch 5*10@49
shrugs 3x12@100
Cardio 700+ calories
HOME MADE SUSHI
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01-30-2013, 02:25 AM #12
- Join Date: Apr 2012
- Location: Twickenham, United Kingdom (Great Britain)
- Posts: 1,647
- Rep Power: 500
Great start to your log, good luck with your journey
Your lunch the other day was huge
And your homemade sushi looked really good___Growing Mentally and Physically ___
http://forum.bodybuilding.com/showthread.php?t=154388901&p=1079896151&posted=1#post1079896151
My Blog - www.innerbuilder.weebly.com
Fat is temporary, strength and muscle is not
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02-01-2013, 08:07 PM #13
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02-02-2013, 08:35 PM #14
weight 83
hyppertrophy upper body
Db bench 30*10,10,10,8,7
Db row 32*10,10,10,10,8
Db press 3*10@18
Seated row 77*10,10,10,8,8
Inclined Db press 3*10@24
Cable fly 12.5*10,10 10*12,12
Face pulls 3*12@26
Cable lat 3*12@20
Alt Db curl 5*12@14
Triceps push down 5*12@
Lateral raises 2*f@10
Cardio 750+ calories
overall good session chucked in some extra cardio so i coud eat more had the day off after so cook up a few feasts
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02-05-2013, 08:47 PM #15
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02-06-2013, 11:28 PM #16
wednesday Upper body hypertrophy
NEW PB
Db bench 32/10,34*8,36*6,38*4, 40*4
3*8@32
Db row 34*8,36*6,38*5,40*5
3*8@32
Db press 5*10@22
Seated row 5*8@77
Cable fly 3*12@13
Face pullsBarbell 3*12@26
Alt Db curl
Close grip bench 3*10@60
triceps push down 5*10@31
upright row 3*10@35
lat raises 3*8@8
Machine curl 3*8@53
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02-08-2013, 02:29 AM #17
thursday leg hypertrophy
weight 85
Leg press 5*10@8 plates
Seated calf raises 5*10@50
leg extensions 82*10,96*10,10 68*10 slow
leg curl 82*10,96*7,82*10, 68*10
cable crunch
Liss 400+ calories
Friday
upper body power
weight 86
Dumbbell bench 36*6,40*4, 3*5@36
Seated row 87*6,97*5,107*5,3*5@87
Dumbbell press 3*8@26
Alternative Db curl 18*8,8 22*6
Rear delt fly 3*10@40
Triceps push down 49*6,42*10,8
Elipical 250 calories
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02-11-2013, 01:23 AM #18
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02-12-2013, 11:04 PM #19
5 am leg session, Time to BLEED
"Four short words sum up what has lifted most successful individuals above the crowd: a little bit more. They did all that was expected of them and a little bit more."
~A. Lou Vickery~
weight 87
leg workout (Sprained back wore belt all workout)
Squats olympic
80*5
90*5
100*5,5,5,
90*5,5
sumo deadlifts
100*5
120*5
Deadlifts
140*3
Seated calf raises
4*8@60
Cable crunch
5*10@49
Leg extension
82*8
68*10
54*20
Leg curl
75*10,8
54*20
cardio 500 calories
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02-16-2013, 02:08 AM #20
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02-16-2013, 02:09 AM #21
Saturday
Powder day
weight 86
Db bench
36*5
40*5
44*3
36*8
Squats
60*10
90*5
110*5
130*2
100*10
Front squat widowmaker
60kg
Bent over row
60*8
70*8
80*5
Deadlifts
120*10
Close grip bench
60*12,10,10
Seated row
77*8,8,8
Smith bench no lockout
60*12
80*7
Dc 70*8-4-3
lateral raises
12*10,10,10
Ezy bar curl
20*12,10,10
face pulls
19*12,10,10
Db biceps curl
16*10,10,10
HIT
power clean 60kgx5
Box jump x5
8 rounds
Liss
500 calories
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02-17-2013, 09:31 PM #22
Db bench
32*8
36*5
40*6
36*5,5
Db fly
20*10,8,
Bent over row
50*8
60*8
70*5,5
60*6,6
Military press
50*5,5,5
Seated hammer str row
50*10
60*12
70*10, 10
Hammer pulldown
40*12,12,12
inclined Smith bench no lockout
50*10,8
dc 50*6-3-2
cable fly
10*f
Ezy bar curl
20*10,10,10
Skull crusher
20*15
30*10,8
Machine curl
53*10-6-3
triceps extension
35*12
42*8-5-3
Lateral raises
12*12,10,10
rear delt fly
40/12,12,10
carbs,carbs,carbs,yum,yum
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02-19-2013, 11:17 PM #23
wednesday 20th feb
weight 87
power day
Db bench
32*8
36*6
42*5,3
Squats
60*5
80*5
100*5
120*5
110*5
front squats
60*12,12
bent over row
60*6
70*6, 6,6
Deadlift
130*5
Declined bench
60*15
70*10
80*6
70*8
Low cable crossover
10*10
7.5*12
Chins
bw*5,5
bw-26*8,8
-33*12,10
Leg extension
61*15
leg curl
61*15
machine curl
53*8,8,8
46*12
Seated calf raises
40*15,12,12,12
Db French Press
30*12,10,10
lat raises
12*10,10,10
curls and triceps extension
3*f
cardio 500 cals
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02-22-2013, 02:29 AM #24
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02-23-2013, 01:24 AM #25
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02-25-2013, 11:40 PM #26
Monday 25th feb
Legs
Squats olympic
80*5
90*5
100*5
110*3
100*5,5
Deadlifts
3*5@120
Glute ham raises
3*8@bw
cardio 800 cals
Tuesday 26th
weight 82
power upper
Dynamic bench
6*3@60+chains
Bench
80*5,5,5
dips
Bw*10
+5*8
+10*8
+15*6
+20*4
hammer str bench
40*8
50*8,6
Db press
26*6,6,5
T bar row
20*10
40*8
50*6,6,6
Chins
6,6,6
Hammer pullover
60*10
70*8,8,8
Ezl bar curls
20*10,10,10,8,8
Triceps extension
3*10@35
Elipical 350 cals
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