Well i've finally decided to start a journal, mainly to help keep myself motivated and dedicated.
I've been lifting for about 2 years and 9 months now, i started at 65kg and i'm now up to 87 - 88kg.
My diet at the moment consists of about 3,500 - 4,000 calories a day. I've just started doing some cardio work for the first time since i've started lifting. I'm not actually doing a cut but just want to get some fitness up and make sure i don't put on any fat in the next few months as it's coming into summer here in Australia.
As you can probably tell from the title i like to keep things simple with my bodybuilding, i think alot of people overanalyse things. I'm not doing (and have never done) and special programs or routines, i just get out there and lift weight!
If you have any suggestions for/questions about my journal feel free to bring them up.
Cheers.
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11-07-2006, 02:36 AM #1
dparm99's KISS (Keep It Simple Stupid) journal!
Last edited by dparm99; 11-07-2006 at 03:51 PM.
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11-07-2006, 02:41 AM #2
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11-07-2006, 02:49 AM #3
BACK & BICEPS - 7th Nov '06 (all weight in kilograms)
Deadlifts
188 x 6
198 x 4 (436lbs x 4)
188 x 4
Weighted chins
bw + 22.5 x 6 (50lbs x 6)
bw + 22.5 x 6
bw + 22.5 x 5
Bent over BB rows
80 x 8 (176lbs x 8)
80 x 8
80 x 8
Barbell curls
38 x 8 (84lbs x 8)
38 x 8
Seated preacher curls
43 x 8 (95lbs x 8)
43 x 8
NOTES: A pretty good workout. Getting back up there with my deads. 198kg is the most i've ever done for 4 reps so happy with that. My biceps and forearms are fried at the moment and my back feels like it's been hit hard too.
Tomorrow is a rest day (i'll be doing some cardio) and Thursday is chest/triceps.Last edited by dparm99; 11-07-2006 at 04:15 PM.
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11-07-2006, 02:52 AM #4
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11-07-2006, 03:01 AM #5
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11-07-2006, 03:08 AM #6
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11-07-2006, 03:20 AM #7
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11-07-2006, 12:31 PM #8
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11-07-2006, 12:54 PM #9
*Subscribed*
Awesome deadlifting dparm, especially for your weight. I've found BB rowing helps my deadlift a lot, especially with locking it out cleanly and bringing those shoulders back behind the bar so as those numbers go up and you keep putting on upper back size I think you'll see those DL numbers go up significantly. Anyway, you know what you're doing, but I just wanted to let you know I've got a lot of respect for how much you're pulling under 200lbs.
Just a tip on the journal, I think you'll find more people from the US will read it if you convert some numbers, maybe PRs like Scott and EoR do, into pounds. I do it the other way around and put the kg in brackets for you guys. Only takes a few seconds with a calculator or spreadsheet doing the old x 2.2 calculation
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11-07-2006, 04:10 PM #10Originally Posted by _Dominik_
My rows are pretty weak compared to my deads, i've just never been that good at them, and especially when i put them down the order in my routine i can't use much weight.
My deadlifts have slowed as you predicted and i'm just going to stick to rep work for the near future.Last edited by dparm99; 11-07-2006 at 04:18 PM.
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11-07-2006, 05:13 PM #11
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11-09-2006, 02:54 AM #12
CHEST & TRICEPS - 9th Nov '06
Incline BB bench
85 x 8
90 x 6
95 x 4 (209lbs x 4)
Weighted dips
bw + 50 x 8 (+ 110lbs x 8)
bw + 50 x 6
Incline DB bench
36 x 8 (79lbs x 8)
36 x 7
36 x 6
L lateral raises
13.5 x 8
16 x 8 (35lbs x 8)
16 x 7
Lying tricep extensions
43 x 6 (95lbs x 6)
38 x 8
Tricep pushdowns
30 x 8
25 x 11
NOTES: I was pretty happy with the workout. I'd stayed at 85kg on incline bb for ages so decided to move the weight up, even though i got less reps at least it's getting my body used to the heavier weight.
It was also the heaviest i'd ever gone on dips, up until a couple of weeks ago i was only using half that weight.
Had a bit of elbow/tricep pain in my left arm while doing the lying tricep extensions but nothing too bad.
Tomorrow is legs (i've been really slack with them of late so my weights will be pathetic).sponsored by Bulk Powders Australia
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11-09-2006, 12:00 PM #13
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11-09-2006, 12:54 PM #14
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11-09-2006, 08:05 PM #15
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11-09-2006, 10:51 PM #16
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11-10-2006, 03:44 AM #17
LEGS - 10th Nov '06
Squats
110 x 6 (242lbs x 6)
110 x 6
110 x 6
Leg extensions
65 x 10 (143lbs x 10)
65 x 10
Leg press (done on a very old machine i have at home)
160 x 11
160 x 15 (352lbs x 15)
Lunges
43 x 8 each leg (95lbs x 8)
NOTES: A fairly solid leg workout for me, i'm not very strong in the lower body. I've been really slack with legs of late and have dropped back from my best squats of 120kg (264lbs) x 8 reps.
I was planning on doing some more lunges and some calf work but after the first set of lunges my legs had had enough.
Tomorrow and Sunday are rest days (i need them atm!) then i hit shoulders (and a bit of upper chest/triceps) on Monday.sponsored by Bulk Powders Australia
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11-10-2006, 03:57 AM #18
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11-10-2006, 03:59 AM #19
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11-12-2006, 11:34 PM #20
SHOULDERS (& upper chest/triceps) - 13th Nov '06
Military press (seated)
70 x 6 (154lbs x 6)
70 x 6
63 x 8
Incline bench (done on highest incline setting)
75 x 8 (165lbs x 8)
75 x 7
75 x 6
L lateral raises
16 x 8 (35lbs x 8)
16 x 8
16 x 8
Lying tricep extensions
43 x 10
48 x 6 (107lbs x 8)
Tricep pushdowns
30 x 10
NOTES: Short workout but went well. Those were the heaviest military presses i've done. On the incline bench i do nice slow controlled reps really trying to focus on the upper chest, hence not much weight used. I don't do much work for shoulders because they get hit a fair bit in my job and are one of my better bodyparts.
Tomorrow is back/bis, i'm going to shoot for 203kg x 4 on the deadlift!Last edited by dparm99; 11-12-2006 at 11:42 PM.
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11-12-2006, 11:39 PM #21
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11-13-2006, 03:49 AM #22
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11-13-2006, 11:08 PM #23
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11-13-2006, 11:36 PM #24
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11-13-2006, 11:43 PM #25
nice dips. cool how you focus on only incline work and dips for chest. im the same way. has worked great for me, hope it works as well for you.
Best Raw USAPL Competition Lifts
S - 415
B - 315
D - 540
Total - 1245
Training Log
http://forum.bodybuilding.com/showthread.php?t=153130001&p=1052251991#post1052251991
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11-14-2006, 12:05 AM #26Originally Posted by LSU1sponsored by Bulk Powders Australia
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11-14-2006, 12:14 AM #27Originally Posted by dparm99
Btw, nice work on everything.
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11-14-2006, 12:28 AM #28Originally Posted by _Dominik_
Well i'm off to deadlift!sponsored by Bulk Powders Australia
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11-14-2006, 12:32 AM #29
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11-14-2006, 01:54 AM #30
BACK & BICEPS - 14th Nov '06
Deadlifts
203 x 5 (447lbs x 5)
203 x 4
183 x 6
Bent over BB rows
90 x 8 (198lbs x 8)
90 x 8
90 x 6
Weighted chins
bw + 22.5 x 6 (50lbs x 6)
bw + 22.5 x 6
Barbell curls
43 x 8 (95lbs x 8)
43 x 6
NOTES: A really good workout, hit PR's on deadlifts, bb rows and curls!
Only did a short workout as i had a really physical day at work that involved alot of lifting and i've got another one tomorrow (got to unload a truckfull of furniture first thing in the morning) so my back doesn't get any real decent recovery time
I'll probably max out on deads in a few weeks time (got to buy some more weight first), i'm hoping to pull around the 240kg mark.sponsored by Bulk Powders Australia
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