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Thread: Road To 80kgs

  1. #1
    Registered User ThinWilly's Avatar
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    Road To 80kgs

    Hey,

    I've been thinking about going to the gym for years now. Once I bought 10-week membership, ended up going twice and gave up. I just had this feeling that I have no clue what to do there and that I didn't belong there. That was the end of it. Now, last month I grabbed a hold of myself and got a membership for the remainder of the year. I got a deal that included 4 meetings with this trainer and he gave me a very simple program to follow. I had read about beginner programs here, but for now I decided to give his program a go and see if it starts the fire inside of me, and so far so good. I was planning on going with this as long as I get proper results and feel it, then move into one of the beginner programs that is posted at these forums. My main goal now is to gain some weight and reach the first milestone of 80kgs (176lbs). I weigh around 70kgs (155lbs) at this moment.

    Welcome aboard and feel free to give me some feedback if you feel like you got something to say, everything's appreciated.
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    Registered User ThinWilly's Avatar
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    09/30/2019

    Squat
    30 kgs x 10
    35 kgs x 8
    40 kgs x 6
    45 kgs x 4
    50 kgs x 2


    Deadlift

    60 kgs x 10
    65 kgs x 8
    70 kgs x 6
    75 kgs x 4
    80 kgs x 2


    BW Leg Raises

    3x10, did some planking afterr
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    Registered User ThinWilly's Avatar
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    10/09/2019

    Took me and my pal a while to find a time to hit the gym, since we both had things going on. We started to go together to get started with this. As soon as I find myself comfortable in there, I'll hit it alone since we can't always find a time that fits both of us.

    Squat

    40 kgs x 10
    45 kgs x 8
    50 kgs x 6
    55 kgs x 4
    60 kgs x 2


    Deadlift

    65 kgs x 10
    70 kgs x 8
    75 kgs x 6
    80 kgs x 4
    85 kgs x 2


    Crunches

    Did these as many as I could in 30 seconds, two set of those. Then did 30 sec plank in the end. I really haven't found an ab-exercise for this program, so changing it up a bit.
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    10/11/19

    First time doing the upper-body workout, last time I had such a long break between the days so I decided to start with lower-body, since it needs more work and really need to learn the form and so on, but here's the upper body.

    Assisted Chin Up

    4 x 8

    Assisted Dips

    4 x 8

    Seal Row

    4 x 8, 35 kgs

    Bench Press

    30 kgs x 8
    30 kgs x 8
    30 kgs x 8
    35 kgs x 8


    Shoulder Dumbbell Press

    5 kgs x 10 standing, as soon as I hit 10, I sat down on a bench and did 10 more while sitting. 4 sets of these
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    Registered User ThinWilly's Avatar
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    10/13/2019

    Squat

    40 kgs x 10
    45 kgs x 8
    50 kgs x 6
    55 kgs x 4
    60 kgs x 2

    Didn't put more weight because I felt that last time I did this, my form was cracking up towards the end. Tried to do it better this time, felt good. Might increase by 5 kilos next time.


    Deadlift

    70 kgs x 10
    75 kgs x 8
    80 kgs x 6
    85 kgs x 4
    90 kgs x 2

    Felt good, lower back a bit sore now but it feels good. Doesn't feel like that kind of pain that bad form would cause, so I think I am good to go.


    Crunches

    2 x 30 seconds of these, basically doing as many as I can in 30 seconds.

    Leg Raises

    1 x 10
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    Registered User ThinWilly's Avatar
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    10/19/2019

    Assisted Chin Up

    5 reps unassisted
    8 assisted
    7 assisted
    6 assisted

    Assisted Dips

    4 x 8

    Seal Row

    3 x 8, 40 kgs
    1 x 8, 35 kgs

    Bench Press

    35 kgs x 8
    35 kgs x 8
    35 kgs x 7
    35 kgs x 6

    Felt horrible, grip didnt feel good nor the placement of the bar when it hit my chest.


    Shoulder Dumbbell Press


    5 kg, 3 x 10 + 10 seated
    Last edited by ThinWilly; 10-19-2019 at 02:51 PM.
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    10/20/2019

    Squat

    45 kgs x 10
    50 kgs x 8
    55 kgs x 6
    60 kgs x 4
    65 kgs x 2


    Deadlift

    75 kgs x 10
    80 kgs x 8
    85 kgs x 6
    90 kgs x 4
    95 kgs x 2


    Crunches

    3 sets, 30 seconds per set and as many reps as I could do in these 30 seconds.
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    10/22/2019


    Assisted Chin Up

    5 reps unassisted
    8 reps assisted
    8 reps assisted
    5 reps assisted

    Assisted Dips

    4 x 8

    Seal Row

    2 x 8, 40 kgs
    1 x 8, 35 kgs
    1 x 7, 35 kgs


    Bench Press

    30 kgs x 8
    30 kgs x 8
    30 kgs x 8
    35 kgs x 8

    Felt a lot better than last time, using low weight and trying to find the correct form before increasing. Better safe than sorry.


    Shoulder Dumbbell Press

    6 kgs x 10 standing, as soon as I hit 10, I sat down on a bench and did 10 more while sitting. 4 sets of these
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    10/24/2019


    Squat

    45 kgs x 10
    50 kgs x 8
    55 kgs x 6
    60 kgs x 4
    65 kgs x 2


    Deadlift

    75 kgs x 10
    80 kgs x 8
    85 kgs x 6
    90 kgs x 4
    95 kgs x 2

    Didnt feel that great so I did not add more weight, repeated the previous lower body part, making sure to do them as clean as I can.

    Did some random ab-work in the end.
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    10/27/2019


    Assisted Chin Up

    6 reps unassisted
    8 reps assisted
    8 reps assisted
    6 reps assisted

    Assisted Dips

    4 x 8

    Used lighter band for the last set.

    Seal Row

    4 x 8, 40 kgs


    Bench Press

    35 kgs x 8
    35 kgs x 8
    35 kgs x 8
    40 kgs x 8

    This time I didnt keep my heels on the ground, was able to squeeze the bench with my thighs a lot better.


    Shoulder Dumbbell Press

    7 kgs x 10 standing + 10 seated
    7 kgs x 10 standing + 10 seated
    6 kgs x 10 standing + 10 seated
    6 kgs x 10 standing + 10 seated
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    Buddy if I was you I would start a 5 by 5 program. Will increase your muscle mass greatly with the correct diet
    Originally Posted by ThinWilly View Post
    10/27/2019


    Assisted Chin Up

    6 reps unassisted
    8 reps assisted
    8 reps assisted
    6 reps assisted

    Assisted Dips

    4 x 8

    Used lighter band for the last set.

    Seal Row

    4 x 8, 40 kgs


    Bench Press

    35 kgs x 8
    35 kgs x 8
    35 kgs x 8
    40 kgs x 8

    This time I didnt keep my heels on the ground, was able to squeeze the bench with my thighs a lot better.


    Shoulder Dumbbell Press

    7 kgs x 10 standing + 10 seated
    7 kgs x 10 standing + 10 seated
    6 kgs x 10 standing + 10 seated
    6 kgs x 10 standing + 10 seated
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  12. #12
    Registered User ThinWilly's Avatar
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    Originally Posted by userU1VAZSOUYLK View Post
    Buddy if I was you I would start a 5 by 5 program. Will increase your muscle mass greatly with the correct diet
    Hey, thanks for your feedback pal! I'm planning on giving this given program a go until end of the year, main focus now is just getting used to going to the gym and making it a part of my life. I'll be giving 5x5 program a look as soon as I have some time. Appreciate it, thanks.

    Todays set was horrible, see it below.



    10/30/2019

    Squat

    50 kgs x 10
    55 kgs x 8
    60 kgs x 6
    65 kgs x 4 (Didn't feel that good, knees buckled more than usually. Probably just fatigued from work and didn't have 100% focus on.)
    70 kgs x 0 (Was supposed to go for 70 kgs, but since the previous set was so bad and my right knee felt a bit wobbly, I didn't go for the last set.)


    Deadlift

    80 kgs x 10
    85 kgs x 8
    90 kgs x 6
    95 kgs x 4
    100 kgs x 2

    Was excited to hit the 100 kgs milestone, and I achieved it but the form was all over the place. When bringing the weight down, I did not actually bring it down - the weight pulled down itself and brough me with it. Ended up rounding back a lot in the end, probably have some back pain tomorrow.


    I knew that there would be one of these days when things do not go my way especially when I am so new to all of this. I will bounce back and kick some barbell-ass when I go there next time.
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