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  1. #1
    Registered User Clabuilder91's Avatar
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    Talking My body is my greatest project: Clabuilder91's Log!

    Hi everyone, this is my first post on here. I've been lurking around the site for about a year now and I thoght this was the right time to open a training log on bodybuilding.com. Beside keeping my log updated I plan on being an active and supportive member to the community and I'll follow as many other logs as I possibly can. So, here you go:

    About me:
    - Real name is Claudio
    - 21 years old Sport Sciences student (soon to get my degree)
    - I live in Milan, Italy
    - ISSA Certified Fitness Trainer

    Career goals:
    - Get my CSCS certification
    - Get my CFT-1 ISSA Certification
    - Move to the US
    - Become a personal trainer / bodybuilding coach
    - Competing as a natural fitness model (3 years from now)

    Stats:
    - 175 cm tall (5'9")
    - 76,5 kg weight (168 lbs)
    - Around 12-13% Bodyfat
    - 170kg Squat 1RM (as of July 2013)
    - 120kg Bench Press 1RM (as of July 2013)
    - 200kg Deadlift 1RM (as of July 2013)
    - 75kg Ohp 1RM (as of July 2013)
    - 99cm (39") Chest, 41,5cm (16") Biceps, 83cm (32.5") Waist, 60cm (23.6") Thigh
    - Pictures and more detailed stats can be found at my Bodyspace Profile

    Training History:
    - 2 Years of training (started Sept. 2010) with an hybrid focus beetwen strength and size
    - Started at 64kg and 12-13% bodyfat (I added around 13kg of lean mass to my frame in 2 years)

    Training Goals:
    - Main Goal is to add lean mass to my frame (I have about 8 or 9 months to focus on adding size)
    - 80-82kg @ 8-10% bodyfat by the end of July 2014
    - 140kg Bench Press 1RM by the end of July 2014 (1,5 BW)
    - 200kg Squat 1RM by the end of July 2014 (2,5 BW)
    - 240kg Deadlift 1RM by the end of July 2014 (3 BW)
    - 90kg Ohp 1RM by the end of July 2014 (1,125 BW)
    - If I reach these goal before the end of July 2014 I'll set higher ones
    - Bonus Goal: learn the Human Flag ---> I'll practice 3 times per week following "Convict Condictioning 2" progression (starting with the clutch flag and then moving into the press flag)

    Workout Routine:
    - My training partner will be my brother who is 17 (4 years younger than me). He'll follw my routine, with some minor adjustments of course, to suit his goals (adding size). I'll keep you covered on his progresses too.
    - I'll start with an 8-week Full Body workout plan done 3 times a week (ABA - BAB fashion and so on)
    - Focus on free weights and compound exercises
    - 8-12 rep range to come back to training after the holidays and to focus more and adding size than strength
    - 2-3 mins rest beetwen sets of compound exercises and 1-2 mins beetwen sets of isolation exercises
    - The first 2-3 weeks will be spent putting all the pieces together, than I'll start incorporating some intentisity techniques and I'll up the volume (depending on how I'll feel)
    - Initially, few to none sets will be taken to failure just to adapt to the routine. Then, I'll see how it goes and I'll maybe take 1-2 sets to failure for each exercise
    - 3 cardio sessions per week of around 30 mins each (mostly steady state sessions) done post workout

    Workout A:
    - Barbell flat bench press 3-4x8-12
    - Pull ups 3-4x8-12
    - Back squat 3-4x8-12
    - Ohp 3-4x8-12
    - Close grip bench press 3x8-12
    - Barbell curl 3x8-12
    - Standing calve raises 3-4x10-20
    - Rotator cuff work 3-4 sets

    Workout B:
    - Incline barbell press 3-4x8-12
    - Underhand grip bent over bb row 3-4x8-12
    - RDL 3-4x8-12
    - Shrugs 3x8-12
    - Tricep Dips 3-4x8-12
    - Incline db curls 3x8-12
    - Weighted crunch 3-4x10-20
    - Grip work 3-4 sets

    Diet:
    - I'll be in a slight caloric surplus for the next 8 or so months with the aim of gaining around 1kg (2,2 lbs) per month
    - I'll start at 3000 calories on training days and 2500 calories on non-training days. That will put me at around 2700 calories per day on average or at about 200 calories over maintenance each day on average
    - If I don't gain any weight for 2 consecutive weeks, I'll up the calories by about 150-250 calories each day and readjust from there
    - I'll believe in eating clean foods and I'll use IIFYM occasionally and not as a rule or guideline

    Progress Tracking:
    - Chest, Biceps, Thighs and Waist circumferences taken every 2 weeks
    - Weigh myself every 2 weeks
    - Will post pictures as soon as I'm able to

    What to expect from me:
    - Frequent updates about training and nutrition
    - Following as many other logs as I can

    The first day of training is tomorrow! I'll get you covered guys and gals!
    CSCS Certified by the NSCA.

    ISSA Certified Fitness Trainer.

    BACHELOR in SPORT SCIENCES at the Catholic University of Milan.

    My Training Log: http://forum.bodybuilding.com/showthread.php?t=156301963&p=1120326253#post1120326253
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  2. #2
    Registered User Clabuilder91's Avatar
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    First workout today! I woke up at 1 am and couldn't go back to sleep 'till 3 am so I wasn't well rested but the workout went great nonetheless

    Workout A:

    Flat barbell bench press:
    70kg (155lbs) x 12
    70kg x 12
    70kg x 12
    70kg x 12

    Pull-ups (4 pronated + 4 neutral grip + 4 supinated all without rest in beetwen)
    12 BW
    12 BW
    12 BW
    12 BW

    Barbell back squats (below parallel, almost ATG)
    100kg(220 lbs) x 12
    100kg x 12
    100kg x 12
    100kg x 12

    OHP
    40kg (88lbs) x 12
    40kg x 12
    40kg x 12
    40kg x 12

    Close grip bench press
    60kg (132lbs) x 12
    60kg x 12
    60kg x 12

    Barbell curls
    40kg (88lbs) x 12
    40kg x 12
    40kg x 12

    Calve raises
    60kg (132lbs) x 12
    60kg x 12
    60kg x 12
    60kg x 12

    Rotator cuff work 4 sets with a light dumbbell

    Cardio: 30 minutes steady state walking on the treadmill

    Notes: It was a nice first workout, all the weights seemed spot on and none sets were taken to failure. Next time I perform this workout I'll try to add 2,5 kg (5,5lbs) to each upper body exercise and 5kg (11lbs) to the squats and try to get the same amount of reps.

    Now I'm eating my post workout meal: 2 slices of whole wheat bread with 100 grams of sliced ham and 1 banana (about 70g of Carbs, 30g of Protein and 10g of Fat).

    I'll update later with my nutrition for the day
    CSCS Certified by the NSCA.

    ISSA Certified Fitness Trainer.

    BACHELOR in SPORT SCIENCES at the Catholic University of Milan.

    My Training Log: http://forum.bodybuilding.com/showthread.php?t=156301963&p=1120326253#post1120326253
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  3. #3
    Registered User Clabuilder91's Avatar
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    Eatings of the day:

    - Meal 1: 100g oats, 3 eggs and 100g egg whites, 250ml milk
    - Meal 2 (post workout): 2 slices of whole wheat bread with 100 grams of sliced ham and 1 banana (about 70g of Carbs, 30g of Protein and 10g of Fat)
    - Meal 3: 100g of whole wheat pasta, 150g of meat, 300g of vegetables, olive oil
    - Meal 4 (little snack): some pieces of fruit
    - Meal 5: 2 and a half slices of rye bread, salad, 100g of tuna, olive oil
    - Meal 6: 200g cottage cheese

    Macros: about 3000 calories (500 above maintenance) with 200g Pro, 335g Carbs, 95g Fat

    Off day tomorrow!
    CSCS Certified by the NSCA.

    ISSA Certified Fitness Trainer.

    BACHELOR in SPORT SCIENCES at the Catholic University of Milan.

    My Training Log: http://forum.bodybuilding.com/showthread.php?t=156301963&p=1120326253#post1120326253
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  4. #4
    Registered User ntroupe's Avatar
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    Subd! Look forward to following your progress! Those are some strong PRs man!
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  5. #5
    Registered User Clabuilder91's Avatar
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    Originally Posted by ntroupe View Post
    Subd! Look forward to following your progress! Those are some strong PRs man!
    Thank you man! Going to match and surpass those PR's soon
    CSCS Certified by the NSCA.

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    BACHELOR in SPORT SCIENCES at the Catholic University of Milan.

    My Training Log: http://forum.bodybuilding.com/showthread.php?t=156301963&p=1120326253#post1120326253
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  6. #6
    Registered User Clabuilder91's Avatar
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    Off day for me today. I am pretty sore from yesterday's tomorrow but I'm sure I'll recover for tomorrow's workout.

    Today I tried the first step of the progression to achieve the CLUTCH FLAG...we'll see how this goes

    I'll update later with the eating of the day
    CSCS Certified by the NSCA.

    ISSA Certified Fitness Trainer.

    BACHELOR in SPORT SCIENCES at the Catholic University of Milan.

    My Training Log: http://forum.bodybuilding.com/showthread.php?t=156301963&p=1120326253#post1120326253
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  7. #7
    Registered User ntroupe's Avatar
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    Originally Posted by Clabuilder91 View Post
    Off day for me today. I am pretty sore from yesterday's tomorrow but I'm sure I'll recover for tomorrow's workout.

    Today I tried the first step of the progression to achieve the CLUTCH FLAG...we'll see how this goes

    I'll update later with the eating of the day
    What is a clutch flag?
    BB.com Article
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  8. #8
    Registered User Clabuilder91's Avatar
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    Originally Posted by ntroupe View Post
    What is a clutch flag?
    It's a human flag but with your arms bent across the pole instead of having them straight. It's the easier version of the true flag
    Hope you understood!
    CSCS Certified by the NSCA.

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  9. #9
    Registered User Clabuilder91's Avatar
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    Here we go with the eatings of the day:

    - Meal 1: 100g oats, 3 eggs and 100g egg whites, 250ml milk
    - Meal 2: 100g rice, 200g meat, vegetables, oil
    - Meal 3: 2,5 slices of rye bread, 100g tuna, oil, vegetables
    - Meal 4: cottage cheese.

    Gonna watch AC Milan's match tonight against PSV

    Tomorrow is workout's B day! I'm excited
    CSCS Certified by the NSCA.

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  10. #10
    Registered User ntroupe's Avatar
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    Originally Posted by Clabuilder91 View Post
    It's a human flag but with your arms bent across the pole instead of having them straight. It's the easier version of the true flag
    Hope you understood!
    I do. I have seen a picture of that before.
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  11. #11
    Registered User Clabuilder91's Avatar
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    Workout B today!

    Incline bb bench
    60kg (132lbs) x 12
    60kg (132lbs) x 12
    60kg (132lbs) x 12
    60kg (132lbs) x 12

    UH grip bent over bb rows
    70kg (155lbs) x 12
    70kg (155lbs) x 12
    70kg (155lbs) x 12
    70kg (155lbs) x 12

    RDL
    100kg (220lbs) x 12
    100kg (220lbs) x 12
    100kg (220lbs) x 12
    100kg (220lbs) x 12

    Db shrugs with 3" hold
    20kg (44lbs) x 12
    20kg (44lbs) x 12
    20kg (44lbs) x 12

    Parallel bar dips
    BW + 10kg (total 192lbs) x 12
    BW + 10kg (total 192lbs) x 11
    BW + 10kg (total 192lbs) x 10
    BW + 10kg (total 192lbs) x 9

    Incline db curls
    16kg (35lbs) x 12
    16kg (35lbs) x 12
    16kg (35lbs) x 10

    Farmer walk
    20kg (44lbs) each hand x 60"
    20kg each hand x 60"
    20kg each hand x 45"
    20kg each hand x 45"

    Weighted crunches
    10kg (22lbs) x 20
    10kg (22lbs) x 20
    10kg (22lbs) x 20
    10kg (22lbs) x 20

    Cardio 30 minutes steady state on the bike

    Notes Nice workout today. The weights were spot on and few sets were taken top failure (dips and curls). I plan on adding weight to all the exercises next time I perform this workout: +2,5kg (5,5lbs) to all upper bodies exercises and +5kg (11lbs) to the RDLs. The farmer walk was a nice add to train the grip and to add some conditioning into the mix

    I'll update later with the eating of the day!
    CSCS Certified by the NSCA.

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  12. #12
    Sw0le-ass 150lbr at heart Jakeylee's Avatar
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    Looking big dude, can't believe you're only a few pounds heavier than me.

    I think incline is too easy for you and that's some evil squatting volume.
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  13. #13
    Registered User Clabuilder91's Avatar
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    Originally Posted by Jakeylee View Post
    Looking big dude, can't believe you're only a few pounds heavier than me.

    I think incline is too easy for you and that's some evil squatting volume.
    Thank you man! You're right, incline is easy But I want to start light and take adavantage of linear progression as much as I can!
    I've got a small frame - bone wise - so adding just a few pounds to my frame makes for a larger visual impact than what it really is
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  14. #14
    Registered User Clabuilder91's Avatar
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    Eatings of the day

    - Meal 1: 100g oats, 3 eggs and 100g egg whites, milk
    - Meal 2 (post workout): 2 slices of whole wheat bread with 100 grams of sliced ham and 1 banana (about 70g of Carbs, 30g of Protein and 10g of Fat)
    - Meal 3: 100g rice, 150g meat, vegetables, oil
    - Meal 4: rye bread, tomatoes, 100g tuna, oil, fruit
    - Meal 5: 200g cottage cheese


    Macros: about 3000 calories (500 above maintenance) with 200g Pro, 335g Carbs, 95g Fat

    Tomorrow is Workout's B day

    Because saturday and sunday the gym is closed I plan on doing some cardio only on friday morning
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  15. #15
    Registered User Clabuilder91's Avatar
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    Workout A today!

    Barbell flat bench
    72,5kg (160lbs) x 12
    72,5kg (160lbs) x 12
    72,5kg (160lbs) x 12
    72,5kg (160lbs) x 11

    Pull ups
    BW x 15
    BW x 15
    BW x 14
    BW x 13

    Barbell squats (below parallell, almost ATG)
    105kg (231lbs) x 12
    105kg (231lbs) x 12
    105kg (231lbs) x 12
    105kg (231lbs) x 12

    Ohp
    42,5kg (94lbs) x 12
    42,5kg (94lbs) x 12
    42,5kg (94lbs) x 12
    42,5kg (94lbs) x 11

    Close grip bench
    62,5kg (138lbs) x 12
    62,5kg (138lbs) x 12
    62,5kg (138lbs) x 11

    Barbell curls
    42,5kg (94lbs) x 12
    42,5kg (94lbs) x 12
    42,5kg (94lbs) x 10

    Calve raises
    60kg (132lbs) x 12
    60kg x 12
    60kg x 12
    60kg x 12

    Rotator cuff work 4 sets with a light dumbbell

    Cardio: 30 minutes steady state walking on the treadmill

    Notes: nice workout today, I upped the weights for all the exercises and I plan on doing so next week too. Everything is going well and I think I'll take advantage of linear progression for a while

    Will update later with the eatings for the day!
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    Registered User Clabuilder91's Avatar
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    Here we go with the eatings of the day:

    - Meal 1: 100g oats, 3 eggs and 100g egg whites, 250ml milk
    - Meal 2: 100g rice, 200g meat, vegetables, oil
    - Meal 3: 2,5 slices of rye bread, 100g tuna, oil, vegetables
    - Meal 4: cottage cheese.

    Next scheduled weight workout is monday...I may do some cardio tomorrow and maybe some pull ups and push ups or some light barbell complexes at home this saturday to get some conditioning in on the week end
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    Off day for me today Gonna do some barbell complexes at home tomorrow!

    I'll update later with the eatings of today
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    Power Body Builder grant_mckinnon's Avatar
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    strong lifts buddy! Great foundation to work with. Hopefully I can keep up and we can both hit 140kg bench and 200kg squat by next year :3
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    Current 1RM's
    Bench: 140kg/308lb paused
    Squat: 185kg/407lb
    Deadlift: 220kg/485lb
    OHP: 80kg/176lb

    Comp History:
    PTC Novice Meet 20/7/14
    175/135/215 = 525kg @84.6kg
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    Originally Posted by grant_mckinnon View Post
    strong lifts buddy! Great foundation to work with. Hopefully I can keep up and we can both hit 140kg bench and 200kg squat by next year :3
    Thank you man! I hope everything goes how it should for both of us and that we reach our goals

    Here are the eatings of the day:

    - Meal 1: 100g oats, 3 eggs and 100g egg whites, 250ml milk
    - Meal 2: 100g pasta, 200g meat, vegetables, oil
    - Meal 3: 2,5 slices of rye bread, 100g tuna, oil, broccoli
    - Meal 4: cottage cheese

    Tomorrow I'll do some barbell complexes at home for conditioning
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    Yesterday's Barbell Complexes!:

    - 5 rounds with 2 min rest between rounds of: barbell push-ups x 10, RDL x 10, Bent over bb rows x 10, Hang cleans x 10, Ohp x 10.

    - 5 rounds with 2 min rest between rounds of: barbell back squat x 10, reverse lunges x 10 (5 each leg), UH grip bb bent over row x 10, Snatch grip deadlift x 10, Barbell push ups x 10.

    All rounds completed with about 30kg (65 lbs).

    The first complexes has a "floor to ceiling" flow in a sense that we start from the ground (barbell push ups) and we move up to the top (overhead presses) whereas the second one has a reverse ordering as it starts at the top (barbell squats) and goes back down to the floor (barbell push ups)

    All in all it was a fun session and I may do complexes again next saturday!

    Yestersay's nutrition (it was an off day, complexes counted as conditioning):

    - Meal 1: 100g oats, 3 eggs and 100g egg whites, 250ml milk
    - Meal 2: 100g pasta, 200g fish, vegetables, oil
    - Meal 3: 2,5 slices of rye bread, 150g lean meat, broccoli, oil
    - Meal 4: cottage cheese.

    Tomorrow is Workout's B day
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    Today's nutrition!

    - Meal 1: 100g oats, 3 eggs and 100g egg whites, milk
    - Meal 2: 100g rice, zucchini, tomatoes, fish
    - Meal 3: some pieces of fruit (little snack)
    - Meal 4: 2 slices of rye bread, meat, cauliflower and corn
    - Meal 5: 200g cottage cheese

    Tomorrow's a BIG DAY as I'll CHANGE GYM after 2 years! I'm ready to do some serious damage with the new and bettered equipment I'll have at my disposal
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    Registered User Jayke21's Avatar
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    In and following for results. Numbers look good !
    2013 Goals - mm lift more eat more
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  23. #23
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    Originally Posted by Jayke21 View Post
    In and following for results. Numbers look good !
    Thanks man! I'm only at the beginning of this year's training periodization...PRs are coming soon!
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  24. #24
    jshpark's Avatar
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    hi! we both have similar goals although you are much stronger than me I'll follow along for your progress
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    Originally Posted by jshpark View Post
    hi! we both have similar goals although you are much stronger than me I'll follow along for your progress
    Thanks man! I hope we both reach our goals
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    Here we go with Today's workout!

    Workout B

    Incline bench
    62,5 kg (138lbs) x 12
    62,5 kg (138lbs) x 12
    62,5 kg (138lbs) x 12
    62,5 kg (138lbs) x 9

    UH grip bent over bb row
    72,5 kg (160lbs) x 12
    72,5 kg (160lbs) x 11
    72,5 kg (160lbs) x 10

    RDL
    105 kg (231lbs) x 12
    105 kg (231lbs) x 12
    105 kg (231lbs) x 10
    105 kg (231lbs) x 10

    T-bar rows supersetted with DB Shrugs (3" hold at top)
    40 kg (88 lbs) x 10 + 20kg (44 lbs) x 12
    40 kg (88 lbs) x 8 + 20kg (44 lbs) x 12
    40 kg (88 lbs) x 8 + 20kg (44 lbs) x 12

    V-bar dips
    BW + 11 kg (tot. 195 lbs) x 10
    BW + 11 kg (tot. 195 lbs) x 10
    BW + 11 kg (tot. 195 lbs) x 9
    BW + 11 kg (tot. 195 lbs) x 9

    Incline db curls
    16 kg (35 lbs) x 12
    16 kg (35 lbs) x 12
    16 kg (35 lbs) x 10

    DB farmer's walks
    20 kg (44 lbs) x 60"
    20 kg (44 lbs) x 60"
    20 kg (44 lbs) x 60"
    20 kg (44 lbs) x 50"

    Cardio: 30 minutes on the bike

    - Notes: It was a good workout and the new gym is really nice and well equipped. The weights were spot on and I plan on getting more reps at this weights or getting the same amount of reps at an higher weight next time I'll perform this workout

    Tomorrow is an off day

    I'll update later with the meals of the day!
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    Eatings of the day!

    - Meal 1: 100g oats, 3 eggs and 100g egg whites, 250ml milk
    - Meal 2 (post workout): 2 slices of whole wheat bread, 100g ham, 1 banana
    - Meal 3: 100g rice, 200g salmon
    - Meal 4: 2,5 alices of rye bread, 150g meat, oil, vegetables
    - Meal 5: 200g cottage cheese

    Macros: about 3000 calories (500 above maintenance) with 200g Pro, 335g Carbs, 95g Fat
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    Meals of the day!

    - Meal 1: 100g oats, 250ml milk, 3 eggs and 100g egg whites
    - Meal 2: 100g pasta, zucchini, 150g meat, cheese
    - Meal 3: 2,5 slices rye bread, 100g tuna, vegetables, oil, fruit
    - Meal 4: 200g cottage cheese

    Tomorrow is Worout's A day! Gonna bring it
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    Workout A today!

    First of all, I think that I miscalculated the weight of the bars at the new gym because the weights felt heavier than usual...next time I'll ask how much the bars weight instead of guessing it eheh

    Barbell bench
    75kg (165lbs) x 10
    75kg (165lbs) x 8
    75kg (165lbs) x 8
    75kg (165lbs) x 8

    Pull ups
    BW x 15
    BW x 15
    BW x 15
    BW x 13

    Back squat, below parallel
    110kg (242lbs) x 12
    110kg (242lbs) x 12
    110kg (242lbs) x 12
    110kg (242lbs) x 12

    Ohp
    45kg (100lbs) x 10
    45kg (100lbs) x 9
    45kg (100lbs) x 8
    40kg (88lbs) x 9

    Close grip bench
    65kg (143lbs) x 9
    65kg (143lbs) x 8
    60kg (132lbs) x 10

    Barbell curl
    45kg (100lbs) x 10
    45kg (100lbs) x 8
    40kg (88lbs) x 10

    Calve raise
    70kg (154lbs) x 12
    70kg (154lbs) x 12
    70kg (154lbs) x 12
    70kg (154lbs) x 12

    Face pulls: 4 sets of 12 reps each with a 3" hold at the contracted position of each rep

    Cardio: 30 min steady state on the treadmill

    - Notes:as I said I think I've miscalculated some weights but I think that the workout went great Next time I'll add some reps/weight to most of the exercises

    I'll get back at you later with the eatings of the day!

    Have a nice day bros
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  30. #30
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    Originally Posted by Clabuilder91 View Post
    Workout A today!

    First of all, I think that I miscalculated the weight of the bars at the new gym because the weights felt heavier than usual...next time I'll ask how much the bars weight instead of guessing it eheh
    I assumed the bars were all 20kg but im sure you could get different ones.

    strong curling dude. glad to see face pulls were done as well. somthing I think alot of ppl miss out on
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    Current 1RM's
    Bench: 140kg/308lb paused
    Squat: 185kg/407lb
    Deadlift: 220kg/485lb
    OHP: 80kg/176lb

    Comp History:
    PTC Novice Meet 20/7/14
    175/135/215 = 525kg @84.6kg
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