2008 - zero to hero

[PROTOSSterone]

To give a bit of background, i used to be a fatty until i started lifting and doing cardio. I lifted consistently for about a year and made alot of progress. My diet and my workout program could have been better but i've learnt from my mistakes and hopefully 2008 will be my best year yet.

I've also taken a 2 month hiatus from all training because i've been traveling around europe. During my trip, i ate badly and drank lots but hey...when in rome.

Just as a reference point my stats before my trip was 6ft and 78kg.
squat = 100kg
deadlift = 120kg
bench = 75kg

the above were for reps cause i work out in my garage and usually don't have a spotter.

So today was my first day back in the gym after recovering from jetlag. i decided to take it very easy but still ended up vomiting after my squats.

workout today:
squats: 60kg : 3x10
bench: 55kg: 3x10
chin ups: 3x8
standing barbell press: 35kg : 3x10
barbell curl: 30kg : 3x10

I'm planning to bulk the entire year. After a week or two of relatively easy fullbody workouts to get me back into the swing of things, i will be starting chad waterbury's fullbody program and then switching it up with splits. I will be alternating between fullbody and splits every 8 to 12weeks just to keep things fresh.

I'll be posting what i did each workout along with a progress picture each month



Any advice, questions or encouragements are welcome

[PROTOSSterone]

Yesterday i had my second workout. There was a 4 day break because my entire body was so damn sore. I did fit in 30min of skipping on off days though. Anyhoo yesterday i did

Squats: 65kg : 3x10
Bench: 55kg: 2x10 57.7kg: 1x10
Bent Rows: 52.5kg: 3x10
Dumbbell shoulder press: 15kg: 3x10
Dumbbell Curl: 12.5kg : 3x10
Dips: 3x9

Felt pretty good afterwards and i'm eating plenty of protein. Hopefully i'll be lifting what i was before i went on my holiday.

[PROTOSSterone]

Workout #3:

Bench: 55kg x 11, 57.5kgx10, 57.5x10kg
Squats: 67.5KG: 3x10
Seated DB press: 15kg: 3x10
Row: 50kg: 3x10 (lowered weight but fixed up form)
Dips: 3x10
Dumbbell Curl: 12.5kg : 3x10

comments: Feeling better and better. Another couple of workouts and i will confident enough to begin chad waterbury's fullbody program.

I also have plenty of supps (a tub of sizeon and storm) but i won't be using those for at least 2 more months.

[PROTOSSterone]

Workout #4:

I've been eating really well these last couple of days. Getting in plenty of oats, milk, whey, meats, natty PB, tuna etc.

I decided to start up my deadlifts again as well and i felt pretty good today after a light start.

Squats: 70KG: 3x10
Bench: 57.5KG: 3x10
Deadlift: 65kg: 3x10 (was very easy, did lightweight because i didn't want to go heavy on my first session)
Dips: 3x10
Hammer chin ups: 3x6 (was pretty fatigued by then so i called it a day)

[pu12en12g]

Hey, nice journal so far !

[PROTOSSterone]

Hey, nice journal so far !

Cheers

Workout today

Squats: 72.5kg: 3x10
Incline bench: 52.5kg: 3x10
Deadlift: 70kg: 3x10
Dips: 3x10
Hammer grip chins: 3x7

comments: the dips and chin ups are starting to get easier and after i am able to do 3x12, i plan on adding some plates to my dipping belt.
The deadlifts is still easy peasy as well, i want to add a few kilograms every workout and continue to make steady progress rather than going too heavy too fast.
As for my reps scheme, i know 3x10 will only get you so far and changing things up is the key to growth and progress. However i feel that i will continue to use the 3x10 for most exercises until i stop making strength gains (why change for the sake of changing when it's still working?). I give it another month or two.

Another thing is that i start uni again tomorrow. Med school is pretty full on these days (monday to friday, 8am til 5pm). Looks like i will be doing most of my cardio in the mornings when i wake up and most of my weights sessions at night. I am determined to keep a balance of social life, studying and bodybuilding.

[PROTOSSterone]

Up'd the amount of weight again today, still going strong with my 3x10

Squats: 75kg: 3x10
Incline Bench: 52.5kg: 3x10 (i think i failed on the 9th rep of the 3rd set last workout so it's good i got through this one)
Deadlift: 75kg: 3x10
Dips: 3x10
Hammer chins: 3x8

[PROTOSSterone]

Had to cut today's workout short. Med timetables changes weekly and sometimes lectures will get moved around at the very last minute cause the lecturer/doctor is still with a patient. Anyhoo i only managed to fit the following in today.

Squats: 77.5kg: 3x10
Incline bench: 52.5kgx10, 52.5kgx10, 55kgx10
Deadlift: 80kg: 3x10

[PROTOSSterone]

Ok today i've started my version of the chad waterbury full body program. I will lift 3 times a week using the following rep schemes 5x5,3x8,2x15

As i have already said, i'm bulking and will do compound exercises almost exclusively. Today's workout looked something like this:

Squats: 85kg: 5x5
Incline bench: 60kg: 5x5
Deadlift: 90kg: 5x5
Dips: +7.5kg : 5x5
Hang Cleans: 5x5

Boy did those cleans hit the upper traps, great workout today.

I've also started adding around 30g of dextrose to my 50g of whey for PWO. Still no creatine/NO, will start that soon.

[PROTOSSterone]

oh boy uni has been a bitch! Starting at 8am means i have to get up at around 6am or so everyday so i've been feeling really tired all throughout the day. Today i got home, took a 2 hour power nap, took some straight coffee and jumped into the gym.

W1-2

Squat: 85kg: 3x8
Incline bench: 57.5kg: 3x8
Deadlift: 90kg: 3x8
weighted dips: 5kg: 3x8
hang clean: 50kg: 3x8

This log is mostly for my own records to keep track of progress but if someone is acutally reading this, i have a question. I got a tub of sizeon and some other creatine products. When should i start using them? when i've reached a peak or should i just start using them now?

[PROTOSSterone]

W1-3

Squat: 80kg: 3x12
incline: 57.5kg: 3x10 (the bar didnt touch my chest tho, its about 1-2inches off)
deadlift: 85x5, 87.5x5, 90x5, 92.5x5, 95x5, 95x5 (still felt i could do more, will push to 97.5x5 on the next workout)
Dips: 3x10
Hang clean: 50kgx5, 52.5kgx5, 55kgx5, 55kgx5, 55kgx5
Situps: 3x12 (man im weak at them, i really look forward to improving my ab strength)

[PROTOSSterone]

W2-1

Started taking creatine today. A scoop of universal storm 30mins before workout.

Squat: 90kg: 5x5
Incline: 62.5kg: 5x5
deadlift: 87.5x5, 90x5, 92.5x5, 95x5, 97.5x5, 97.5x5
Dips: 10kg: 5x5
Chin ups: 3x10
Situps: 3x12

[PROTOSSterone]

W2-2

Squat: 90kg: 3x8
Incline: 60kg: 3x8
Deadlift: warming up with increments of 5kg x5 until i hit 100kgx5 twice.
Dips: 10kg: 3x8
Hang cleans: 57.5kg: 5x5
Situps: 3x15

[PROTOSSterone]

Boy oh boy i was tired today. Was my high rep day and i always hate them!

W2-3

Squat: 87.5kg: 3x10
incline: 57.5kg: 3x8 (got weaker siiigh)
Deadlift: 92.5kg: 3x10 (failed on last set on 7th rep, took a 20sec rest and finished off the set)
DB curls: 15kg: 3x10
Situps: 3x17

Edit: Here is a 1 month progress pic.

[PROTOSSterone]

W3-1

Squat: 92.5kg: 5x5
Bench: 67.5kg: 3x5
deadlift: 90x5, 95x5, 100x5, 102.5x5, 102.5x5
Hand clean and press: 42.5kg: 5x5
bb curl: 32.5kg: 3x10
Situps: 2.5kg: 3x12

Feeling great today. Think i can go way higher with my squats! The creatine i'm taking (storm) is starting to kick in after about a week of use and i can't wait till i get my purple wraath and work out even harder!

[PROTOSSterone]

W3-2a

Squat: 92.5kg: 3x8
Bench: 65kg: 1x7, 1x6, 1x5

FARK i was tired today! uni is killing me with the long ass hours and the lack of sleep. I'm really going to have to switch to a more efficent way of studying so i can get my 8 hours of sleep (right now only getting 6 or 7). Couldn't even pick up anything in the deadlift so i gave up and am going to try and complete this workout tomorrow.

update:
After last night's crappy performance, i was pumped and driven to do well today. Took a **** load of coffee and storm just before my session.

Deadlift: 5 reps going up to 105kg
Military press: 5 reps going up to 47.5kg
bent over Row: 5 reps going up to 60kg
dips: 10kg: 3x8
Hang clean: 60kg: 5x5
DB curl: 15kg: 3x10
situps (holding a 2.5kg plate): 3x12

Ok so today was alot better. Maybe it was because i got some sleep, maybe it was due to the disturbing amount of caffeine but damn it felt good.

[PROTOSSterone]

W3-3

A bit of a delay since my last weights session. This is due to insane uni and social commitments. I still managed to keep my 3 cardio sessions/week going though (i never bother recording them on here though).

So

Squat: 90kg: 3x10
Bench: 60kg: 3x10
Deadlift: did 3 reps per weight all the way up to 107.5 where i did 5 reps twice. Next workout, i'm going to do some 10 rep deadlifts and then try to reach 110kg the workout after.
Military press: 37.5kg: 3x10
Bent Row: 55kg: 3x10
Dips:3x12 superset with hammer curls: 15kg:3x10
Weighted situps:3x12

[PROTOSSterone]

W4-1

Got home from uni, took a power nap, drank my storm, mixed up some purple wraath and off i went to the gym.

Bench: 67.5kg: 5x5 (feeling good)
Squat: 95kg: 5x5
Deadlift: 95kg: 3x10
Military press: 45kg: 5x5
Hang clean: 62.5kg: 5x5
Weighted situp: 5kg: 3x12
BB curls: 35kg: 3x8

[PROTOSSterone]

W4-2

Squat: 95kg: 3x8
Bench: 70kg: 3x8
Shoulder press: 42.5kg: 3x8

[PROTOSSterone]

note my last workout was actually 2 days before i posted it so i did not train on the same day.

Deadlift: moved up until 110kg: 5x1, 3x1, 1x1
Bench: 65kg: 3x10 (failed on 9 on the last set though)
Hang cleans: moved up until 65kg: 1x5
Weighted situps

[PROTOSSterone]

After doing a few 2hour marathon sessions in the gym (can't seem to fit all the exercises i want to do), i've decided to switch to a push/pull program. It'll go something like
day1: push heavy
day2: pull light
day3: rest
day4: push light
day5: pull heavy
day6: rest
repeat

Today:
push heavy

squat: 97.5kg: 5x5
bench: 5x5 (67.5x3, 70x2)
dips: 3x7 (10kg)
shoulder press: 47.5kg: 5x5
weighted situps: 7.5kg: 3x10
So today was my first push tday

[PROTOSSterone]

Pull ight

Deadlift: 100kg: 3x8
Hammer chin ups: 3x8
DB curls: 12.5kg: 3x10
situps: 3x20
shrugs: 85kg: 3x12

[PROTOSSterone]

Push light

Bench: 65kgx10, 67.5kgx8, 67.5kgx8, 72.5kgx4
Squat: 97.5kg: 3x8
Lateral raises: 7.5kg: 3x15
Dips: 3x10
Weighted sit ups: 8.75kg: 3x10
Military press: 35kg: 3x10 (my delts were pretty tired by the time i got around to this so it was pretty weak).

Overall: feeling alright. Tomorrow is heavey pull and i'm going to try to make an new PR of 112.5kg. I'm pretty confident. Rugby training is also starting. It will be 1 training + 1 game per week for 15 weeks. I will try my best to fit my current push/pull program around game/training days. Hopefully rugby will even further my progress and not hinder (will try to eat heaps).

[PROTOSSterone]

Pull heavy

Deadlift: went up to 112.5kg 3x3.
Row: 5x5: 65kg
hang clean: 67.5kg (the form was a bit off. I'm going to drop the weights and get my form 100% before increasing weight again. Definitely need to work on the flexibility of my wrists)
Hammer chins: 7.5kg: 5x5
Concentration curls: 12.5kg: 3x10
Weighted situps: 10kg: 3x12
Standng db curls: 10kg: 3x12

[PROTOSSterone]

Push heavy

Bench: 70kgx5, 72.5kgx5, 72.5kgx5, 75kgx3
Squats: 100kg: 5x5
DB seated press: 20kg: 3x8
DB fly: 10kg: 3x12
Lateral raises: 7.5kg: 3x15
Situps: 11.25kg: 3x10

[PROTOSSterone]

Pull light

Today's workout was a little off because i went to a different gym and some things were unavailable etc

Deadlift: 100kg x 3 x5, 110kgx5
Rows: 60kg: 4x8
Hang clean: 60kg: 5x3
Pull up: 3x8
concentration curls: 15kg: 3x10

[PROTOSSterone]

push light

Bench: 67.5kg x 8, 67.5kg x 8, 70kg x 8, 72.5kg x 5
Squat: 100kgx7, 100kgx7, 100kgx8
DB press: 20kg: 3x8
Flys: 11.25kg: 3x12
Lateral raise: 6.25kg: 3x15 (less weight than normal but better form, felt alot more pump)
skullcrushers: 25kg+Ez bar: 3x12
situps: 12.5kg: 3x10

Also, latest progress pic is up,

2 months of bulking:

[PROTOSSterone]

Forgot to post my workout from yesterday... it was..

Heavy Pull

Deadlift: worked my way up to 115kg x 3. Failed on second attempt but got another 3 reps on my third attempt.
Hammer chins: 3x8
Hang cleans: had to abandon these due to wrist pains !!!
concentration curls: 15kg: 3x8
Weighted situps: 15kg: 3x10
DB curls: 10kg: 3x12 (i use light weight, high reps as a finisher)

overall: my workout had it's ups and downs. The up is i got a new PR for deadlift. Down is, i failed on second attempt and my wrist is hurting from hang cleans. I might leave them alone for a while and just do shrugs.

[PROTOSSterone]

Heavy Push

Bench: 70kgx5, 72.5kgx5, 75kgx5, 75kgx5, 77.5kgx3x2
Squat: 102.5kg: 5x5
DB press: 20kg: 3x10 (failed on last set on 8th rep)
Lateral raise: 6.25kg: 3x15
Weighted dips: 15kg: 5x5
Weighted situps: 10kg: 3x15

[PROTOSSterone]

Light Pull

Deadlift: 100kg: 3x10
Hammer chins: 3x10
Weighted situps: 10kg: 3x12 (done slowly)
Dropsets of EZ bar curls until i couldn't do anymore.... great pump.