My journey so far:
February 2012: I start lifting, stats are 76-77 kg @ 14-16%. I have no idea what I'm doing, I only know what to grow big, you need to eat big.
Summer 2012: after a dreamer bulk, I'm now 88 kg @ 22-24%, hadn't really gained any mass yet
September-november 2012: I try to cut, I think I got down to ~82 kg.
December 2012 - April 2013: A short, fairly unsuccesful bulk, I end up @ ~86 kg.
April 2013 - September 2013: I try to cut (again), but I lack discipline, and I like going out with friends and drinking, so really I'm going nowhere. I lose weight slowly though.
September 2013: ~79 kg. I go for a recomp for 2 months, actually turns out quite well, I gain some strength and lose some bodyfat.
November 2013 - February 2014: I try to bulk, went quite alright (much more knowledgeable at this point).
February-april 2014: I suffer injuries (elbow and knee pain), overall health and well-being is mehh
April/May-June/July 2014: I cut for 2 months, manage to bring my bodyfat down to 10-11% @ 78-79 kg. I need more mass, but I hate feeling fat, so I decided to drop bf% first.
August 2014 - now: after returning from a 3-week vacation I now stand @ 80 kg, 11-12%. Time to bulk and gain mass, finally.
Cliffs: start out with dreamer bulk, gains mostly fat, take 2 years to get bf% to acceptable levels, now finally at a point from where I can bulk and comfortably gain weight.
Current stats (per 01/09/2014:
Weight: 82,6 kg (182 lbs)
Bodyfat: 11-12% probably
Routine:
Fullbody, alternating day A and B. I go as often as I can, which generally turns out to be 4 to 5 days per week.
A:
Back Squat 3x5
Bench Press 3x5
Bent-over Row 3x5
DB Incline Curl (rest-pause with a 10RM to a total of 25 reps)
Cable Pushdown (r.p.)
DB Seated Lateral Raise (r.p.)
Lever Standing Calf Raise (15RM, r.p. to 50 reps)
B:
Front Squat 3x5
Bench Press 3x5
Bent-over Row 3x5
DB Incline Curl (r.p.)
Cable Pushdown (r.p.)
DB Seated Lateral Raise (r.p.)
(ocassionally) Lever Standing Calf Raise (r.p.)
Diet:
High protein (200g+), moderately/low carb (150-200g), high fat.
Diet mostly consists of whole milk, cheese, eggs, beef, chicken, veggies, nuts, potatoes, oats and bread.
Will probably log daily.
Supplements:
Creatine, beta-alanine, vitamin D3 (5000 IU ED). I also have betaine and cod liver oil, but will stop taking these once I've ran out.
Pics/vids:
No. Perhaps someday, but not at this point.
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Thread: MichielN's Workout Log
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09-01-2014, 11:43 AM #1
- Join Date: Jan 2013
- Location: Amsterdam, Netherlands
- Age: 32
- Posts: 3,232
- Rep Power: 19874
MichielN's Workout Log
Last edited by MichielN; 09-02-2014 at 05:40 AM.
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09-01-2014, 11:48 AM #2
- Join Date: Jan 2013
- Location: Amsterdam, Netherlands
- Age: 32
- Posts: 3,232
- Rep Power: 19874
Monday, September 1st
Front Squat
75 kg x 6 - 5 - 5
Bench Press
75 kg x 5 - 5 - 4
Bent-over Row
60 kg x 8 - 8 - 8
Deadlift
130 kg x 6
DB Incline Curl
12 kg x 12
Cable Pushdown
25 kg x 9
DB Seated Lateral Raise
9 kg x 14
Lever Standing Calf Raise
60 kg x 17
Nutrition:
(1) 6 eggs + 10g butter
(2) 30g whey + 300ml whole milk + 15g cacao
-workout-
(3) 30g whey + 300ml whole milk + 15g cacao + 500g mashed potatoes (500g potatoes, 100ml whole milk, 10g butter)
(4) 300ml whole milk + 2 slices bread + 50g Leyden cheese + 35g walnuts + 225g spinach
(5) 250g ground beef + 225g broccoli
Sups: creatine (3g), beta-alanine (2x2g), betaine (3x1g), cod liver oil (3ml), vitamin D3 (5000 IU)
Total: 219 E, 185 C, 177 F, ~3300 kcalLast edited by MichielN; 09-01-2014 at 03:51 PM.
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09-01-2014, 06:09 PM #3
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09-02-2014, 05:36 AM #4
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09-02-2014, 05:39 AM #5
- Join Date: Jan 2013
- Location: Amsterdam, Netherlands
- Age: 32
- Posts: 3,232
- Rep Power: 19874
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09-02-2014, 05:57 AM #6
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09-02-2014, 12:20 PM #7
- Join Date: Jan 2013
- Location: Amsterdam, Netherlands
- Age: 32
- Posts: 3,232
- Rep Power: 19874
Tuesday September 2nd 2014
Was kind of tired, but by 2pm I was like, fuk this I'm just going to workout. As with Kelei's routines, I try to go as often as I can for 3 weeks and kind of overtrain, to follow with a short 4-5 day deload by the end of the 4th week.
So here we are:
Back Squat
85 kg x 6 - 6 - 6
84 kg was easy last time, this was harder, but I still had some lowerback and quad soreness from yesterday, plus I was tired.
Bench Press
75 kg x 6 - 5 - 5
5-5-4 yesterday, so fine
Bent-over Row
62.5 kg x 6 - 6 - 6
+ 2.5 kg. I always stop after 6 reps, even when I can do more. Either way, I've been adding 2.5 kg every session so far since I started doing this exercise at 40 kg 2 weeks ago.
DB Incline Cur
12 kg x 12
Same
Cable Pushdown
25 kg x 12
+3 reps, no idea what's going on here
DB Seated Lateral Raise
9 kg x 15
+1 rep
Lever Standing Calf Raise
65 kg x 18
Accidently did 65 in stead of 60 kg, and still managed 18 reps (vs 17 @ 60 kg). lol
Nutrition:
(1) 5 egg omelette baked in 10g coconutoil
(2) 20g whey + 500ml milk + 15g cacao
-workout-
(3) 200g chicken liver + 5g coconut oil + 500g mashed potatoes (incl milk and butter)
(4) tried to make french toast: 3 slices of bread + 1 egg + milk, baked in butter
+ a 20g whey plus milk shake
(5) 250g ground beef t + 225g broccoli + 225g spinach
Sups: beta-alanine, creatine, betaine, cod liver oil, vitamine D3
Total: 232 E, 198 C, 170 F, ~3300 kcalLast edited by MichielN; 09-02-2014 at 02:19 PM.
*No sig crew*
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09-04-2014, 09:14 AM #8
I don't have much to say yet, but I am reading. So keep up the good work.
SF Bay Area Crew
Game Developer Crew
Nut Misc Crew
Actually Enjoys Clubbing Crew
Play MY MMORPG: Marvel Heroes. http://www.marvelheroes.com/
IG: DAaaMan64
"Stronger than yesterday, now it's nothing but my way. My loneliness ain't killing me no more. I, I'm stronger" ~ Mark Rippetoe
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09-05-2014, 04:29 AM #9
- Join Date: Jan 2013
- Location: Amsterdam, Netherlands
- Age: 32
- Posts: 3,232
- Rep Power: 19874
Welcome m8
Friday, September 5th 2014
Took 2 rest days, was tired. Routine builds up fatigue over time, which is why I do a deload every 4th week (probably from next week wednesday till sunday).
Front Squat
75 kg x 6 - 6 - 6
Last time: 6-5-5
Deadlift
132.5 kg x 6
Last time: 130x6
Bench Press
75 kg x 6 - 6 - 4
Meh. Last time: 6-5-5
Bent-over Row
65 kg x 6 - 6 - 6
Last time: 62.5x6-6-6
DB Incline Curl
12 kg x 13
Last time: 12 reps
Cable Pushdown
27 kg x 8
Last time: 25x12
DB Seated Lateral Raise
10 kg x 10
Vorige keer 9x15*No sig crew*
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09-07-2014, 05:45 AM #10
- Join Date: Jan 2013
- Location: Amsterdam, Netherlands
- Age: 32
- Posts: 3,232
- Rep Power: 19874
Sunday, September 7th 2014
Back Squat
86 kg x 6 - 6 - 6
Last time: 85x6-6-6
Bench Press
76 x 5
74 x 5
70 x 7
First set was heavy, took some weight off the second set, and took it a bit easier the third
Bent-over Row
66 kg x 6 - 6 - 6
Last time: 65 kg x 6 - 6 - 6
DB Incline Curl
14 kg x 8
Last time: 12 kg x 13
Cable Pushdown
27 kg x 9
Last time: 8 reps
DB Seated Lateral Raise
10 kg x 11
Last time: 10x10
+ some standing calf raises*No sig crew*
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09-09-2014, 06:58 AM #11
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09-09-2014, 09:16 AM #12
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09-09-2014, 09:19 AM #13
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09-15-2014, 04:29 AM #14
- Join Date: Jan 2013
- Location: Amsterdam, Netherlands
- Age: 32
- Posts: 3,232
- Rep Power: 19874
Back again!
I've decided to start with the Fierce 5 novice routine, it looks good and well-balanced, is populair and serves for what I'm trying to do right now: getting my numbers up on the compounds.
Routine: http://forum.bodybuilding.com/showth...hp?t=159678631
Monday September 15th 2014
Back Squat
5 x 40 kg
5 x 50 kg
5 x 87.5 kg
5 x 87.5 kg
5 x 87.5 kg
Bench Press
5 x 40 kg
5 x 72.5 kg
5 x 72.5 kg
5 x 72.5 kg
Lever Chest-supported Row
8 x 35 kg
8 x 35 kg
8 x 35 kg
DB Reverse Fly
10 x 6 kg
10 x 6 kg
10 x 6 kg
Cable Pushdown
10 x 25 kg
10 x 25 kg
8 x 25 kg
Lever Standing Calf Raise
18 x 65 kg
12 x 65 kg
12 x 65 kg
Was a good workout, felt like I got the job done and was finished within 45 minutes.*No sig crew*
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09-15-2014, 06:34 PM #15
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09-17-2014, 04:20 AM #16
- Join Date: Jan 2013
- Location: Amsterdam, Netherlands
- Age: 32
- Posts: 3,232
- Rep Power: 19874
Thanks man! (it's Robert right?)
Wednesday September 17th 2014
Front Squat
5 x 40 kg
5 x 50 kg
5 x 72.5 kg
5 x 72.5 kg
5 x 72.5 kg
Romanian Deadlift
8 x 60 kg
8 x 110 kg
8 x 110 kg
8 x 110 kg
Incline Bench Press
5 x 30 kg
5 x 50 kg
5 x 50 kg
5 x 50 kg
Lat Pulldown
8 x 30 kg
8 x 60 kg
8 x 60 kg
8 x 60 kg
DB Incline Curl
10 x 12 kg
9 x 12 kg
6 x 12 kg
Lying Leg-hip Raise
15 x 4 kg
15 x 4 kg
10 x 4 kg
Incline BP was easy. RDL was exhausting. Overall a good workout.
Going to see Ajax v. PSG tonight in the Amsterdam Arena, Champions League match. Looking forward to it :d*No sig crew*
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09-19-2014, 04:14 AM #17
- Join Date: Jan 2013
- Location: Amsterdam, Netherlands
- Age: 32
- Posts: 3,232
- Rep Power: 19874
Friday September 19th 2014
Back Squat
5 x 40 kg
5 x 50 kg
5 x 87.5 kg
5 x 87.5 kg
5 x 87.5 kg
Bench Press
5 x 40 kg
5 x 72.5 kg
5 x 72.5 kg
5 x 72.5 kg
Easy.
Chest-supported Row
8 x 37.5 kg
8 x 37.5 kg
8 x 37.5 kg
+2.5 kg. Easy.
Cable Pushdown
12 x 25 kg (+2 reps)
10 x 25 kg
8 x 25 kg
DB Reverse Fly
10 x 7 kg
10 x 7 kg
10 x 7 kg
+1 kg. Still fairly easy.
Lever Standing Calf Raise
18 x 65 kg
15 x 65 kg (+3 reps)
12 x 65 kg
Good workout.*No sig crew*
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09-19-2014, 11:05 AM #18
BRB converting everything to imperial.
Wish I didn't have to do that, I blame myself.
Glad things are going well.SF Bay Area Crew
Game Developer Crew
Nut Misc Crew
Actually Enjoys Clubbing Crew
Play MY MMORPG: Marvel Heroes. http://www.marvelheroes.com/
IG: DAaaMan64
"Stronger than yesterday, now it's nothing but my way. My loneliness ain't killing me no more. I, I'm stronger" ~ Mark Rippetoe
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09-19-2014, 11:51 AM #19
Robert it is.
Lol, its easier to think in metric, less math.
Good work on that session M. Always liked the squat bench combo myself.The most important aspect of weight training; whether for the athlete, bodybuilder, or average person is to better ones health and ability without injury. - Bill Pearl
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09-19-2014, 01:42 PM #20
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09-20-2014, 04:30 AM #21
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09-22-2014, 03:37 AM #22
- Join Date: Mar 2014
- Location: London, United Kingdom (Great Britain)
- Age: 41
- Posts: 829
- Rep Power: 654
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09-22-2014, 07:20 AM #23
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09-22-2014, 01:14 PM #24
- Join Date: Jan 2013
- Location: Amsterdam, Netherlands
- Age: 32
- Posts: 3,232
- Rep Power: 19874
Monday September 22nd 2014
Front Squat
5 x 40 kg / 88 lbs
5 x 50 kg / 110 lbs
5 x 75 kg / 165 lbs
5 x 75 kg
5 x 75 kg
+ 2.5 kg / 5 lbs
Romanian Deadlift
8 x 60 kg / 132 lbs
8 x 115 kg / 253 lbs
8 x 115 kg
8 x 115 kg
+ 5 kg / 10 lbs
Incline Bench Press
5 x 30 kg / 60 lbs
5 x 52.5 kg / 115 lbs
5 x 52.5 kg
5 x 52.5 kg
+ 2.5 kg / 5 lbs
Lat Pulldown
8 x 30 kg / 60 lbs
8 x 62 kg / 137 lbs
8 x 62 kg
8 x 62 kg
+ 2 kg / 5 lbs
DB Incline Curl
12 x 12 kg / 26 lbs
7 x 12 kg
6 x 12 kg
Last time: 12x10-8-6. Poor bicep endurance
Lying Leg-hip Raise
15 x 5 kg / 11 lbs
11 x 5 kg
8 x 5 kg
Nutrition:
(1) 3 eggs, 10g butter, 50g edam cheese, 200ml milk
(2) 100g leyden cheese, 300ml milk, 30g almonds
(3) 30g whey, 300ml milk
(4) 250g ground beef, 300g potatoes, 225g broccoli, 225g spinach, 20ml evoo, 3ml cod liver oil
(5) 5 eggs, 10g coconut oil, 30g walnuts
~3500 kcal, 222E 118C 231F*No sig crew*
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09-23-2014, 07:06 AM #25
Do you find you like a higher fat diet rather then a more carbohydrate centered diet?
Blog:
http://dyldahl.wordpress.com/
Reviews:
(1) MyPro Impact Whey Protein - http://tinyurl.com/pr8glg9
(2) MT Essential Series – 100% Platinum Whey - http://tinyurl.com/ofzxzwf
(3) MP Arnold Series – Arnold Iron Pack - http://tinyurl.com/ps6m6x3
(4) Animal [UN] Juiced Amino's [Enhanced BCAA] - http://tinyurl.com/pe745q9
(5) PF Greens Freak [Gf] - http://tinyurl.com/mew47vc
(6) MF Advanced Protein - http://tinyurl.com/qceh5mq
(7) Cellucor C4 (4th Gen) - http://tinyurl.com/of8uznw
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09-23-2014, 07:08 AM #26
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09-24-2014, 10:39 AM #27
- Join Date: Jan 2013
- Location: Amsterdam, Netherlands
- Age: 32
- Posts: 3,232
- Rep Power: 19874
Wednesday September 24th 2014
Back Squat
5 x 40 kg
5 x 50 kg
5 x 90 kg
5 x 90 kg
5 x 90 kg
+2.5 kg
Bench Press
5 x 40 kg
5 x 75 kg
5 x 75 kg
5 x 75 kg
+2.5 kg. Was fairly easy.
Chest-supported Row
8 x 40 kg
8 x 40 kg
8 x 40 kg
+2.5 kg. Easy.
DB Reverse Fly
12 x 7 kg
12 x 7 kg
12 x 7 kg
Last time: 3x10
Cable Pushdown
12 x 25 kg
12 x 25 kg
12 x 25 kg
Last time: 12-10-8 reps
Lever Standing Calf Raise
65 kg x 20
65 kg x 14
65 kg x 12
Last time: 18-15-12 reps
Good workout.*No sig crew*
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09-24-2014, 10:42 AM #28
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09-28-2014, 09:48 AM #29
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09-29-2014, 12:01 PM #30
- Join Date: Jan 2013
- Location: Amsterdam, Netherlands
- Age: 32
- Posts: 3,232
- Rep Power: 19874
Welcome brahs!
Friday September 26th 2014
Same as monday.
Monday September 29th 2014
Back Squat
5 x 50 kg
5 x 60 kg
5 x 95 kg
5 x 95 kg
5 x 95 kg
+5 kg.
Bench Press
5 x 40 kg
5 x 77.5 kg
5 x 77.5 kg
5 x 77.5 kg
+2.5 kg
Chest-supported Row
8 x 42.5 kg
8 x 42.5 kg
8 x 42.5 kg
+2.5 kg
DB Reverse Fly
10 x 8 kg
10 x 8 kg
10 x 8 kg
+1 kg
Cable Pushdown
11 x 27.5 kg
8 x 27.5 kg
8 x 27.5 kg
+2.5 kg
Lever Standing Calf Raise
20 x 65 kg
15 x 65 kg
13 x 65 kg
Last time: 65 x 20-14-12
Good workout.
Nutrition:
(1) 4 eggs, 10g butter, 50g edam cheese
(2) 4 slices multigrain bread, 50g peanutbutter, 40g leyden cheese, 25g whey, 300ml 1,5% milk
(3) 25g whey, 300ml 1,5% milk
(4) 150g chickenbreast, 10g coconut oil, 400g white potatoes, 10g butter, 400ml 1,5% milk
(5) 200g ground beef (15%), 225g broccoli, 300g spinach, 20g walnuts, 3g fishoil
~3450 kcal, 245E 203C 174F*No sig crew*
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