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4B4KIN's Training log 

72 replies to this topic

#1 4B4KIN

  • Joined:14-November 09
  • Location:Australia ACT

Posted 14 November 2009 - 07:04 PM

Hi guys, discovered this part of NS and have been lurking around for a while but i didnt bother making a training log till i started which was last week.
im currently 19, 6"2 weigh around 75kg, having trouble putting on weight which is a first in my life,
im just aiming to look clean, would love to look a bit lean if possible but not everything you want in life happens, anyway heres my workout, feel free to shed some light on a better workout i should try

first workout

started off with a 15 minute jog ended up doing about 3km on tred

reps/kg or lb

bench press
10x35kg
10x35kg
10x35kg

lat pulldown
10x80lb
10x90lb
8x110lb (struggled)

seated row
10x90lb
10x100lb
10x110lb

french press
10x15kg
10x15kg
7x15kg

bb curl
10x60lb
10x60lb
10x60lb

rest of my workout is just basic core work trying to work upper & lower abdominals

currently not on a diet being lazy i really need to find a diet that suits me and stick to it! sick of looking like this hah
cheers.

Edited by 4B4KIN, 14 November 2009 - 07:25 PM.


#2 KeLLyKiNeZ

  • Joined:13-October 03
  • Location:Australia VIC

Posted 14 November 2009 - 07:11 PM

but...?

#3 Dr. Cranium

  • Joined:23-May 07
  • Location:Australia QLD

Posted 14 November 2009 - 07:18 PM

To put it bluntly, with that training and no set diet, you are wasting your time.

#4 4B4KIN

  • Joined:14-November 09
  • Location:Australia ACT

Posted 14 November 2009 - 07:23 PM

well im here to learn, anyone willing to throw at me all the products i should be stocking up on as im very keen to improve.
cheers guys.



#5 Dr. Cranium

  • Joined:23-May 07
  • Location:Australia QLD

Posted 14 November 2009 - 07:25 PM

Go to the supermarket, but eggs, milk, chicken, nuts, fruit, vegetables, pepsi max, steak, ham, potatoes, rice etc. etc.

If man made it, dont eat it.

Search for the skinny guy routine, do it with as much intensity as you can.

#6 4B4KIN

  • Joined:14-November 09
  • Location:Australia ACT

Posted 18 November 2009 - 09:26 AM

tried skinny guy routine, felt like throwing up after this guess im not used to it, il give it another shot today,

17/11/09
Breathing squat ( 3 deep breaths between reps )
25kg x 20
25kg x 15

Superset light pullovers
17.5kg x 12
17.5kg x 12

Standing Military press
22kg x 8
24kg x 8
27kg x 8

Bent rows
27kg x 8
27kg x 8
27kg x 8

Incline press
27kg x 8
27kg x 8

BB Curls
30kg x 8
30kg x 8

Dips
10x
8x

#7 Bluey

  • Joined:09-April 05
  • Location:Australia ACT
  • Car:VW Polo GTi

Posted 18 November 2009 - 11:14 AM

Good work on starting the skinny guy routine mate. i did it for 4 months and got excellent results. Your squat weight will jump up pretty quickly and yeh it does make you feel sick but push through it. :thumbsup: the results are worth it.

#8 Dr. Cranium

  • Joined:23-May 07
  • Location:Australia QLD

Posted 18 November 2009 - 01:55 PM

If you dont feel like throwing up after that many reps then youre not doing it hard enough.

Make sure your diet is perfect, mind posting it up?

#9 4B4KIN

  • Joined:14-November 09
  • Location:Australia ACT

Posted 18 November 2009 - 03:45 PM

at the moment nothing special just been keeping to

breakfast: milk / eggs

lunch: subway

snack: nuts or whatevers around

dinner: chicken / steak / kalamari

sometimes have a midnight snack but need to research more on what people are having then stockup.

#10 4B4KIN

  • Joined:14-November 09
  • Location:Australia ACT

Posted 19 November 2009 - 08:07 PM

19/11/09
Breathing squat ( 3 deep breaths between reps )
30kg x 20
30kg x 15

Superset light pullovers
17.5kg x 12
17.5kg x 12

Standing Military press
24kg x 8
27kg x 8
27kg x 8

Bent rows
27kg x 8
27kg x 8
27kg x 8

Incline press
27kg x 8
27kg x 8

BB Curls
35kg x 8
35kg x 8

Dips
10x
8x

only thing i improved in today was breathing squat, standing military press and bb curls,
didnt feel sick this time either but was still trying to push myself

#11 Dr. Cranium

  • Joined:23-May 07
  • Location:Australia QLD

Posted 19 November 2009 - 08:26 PM

Try this for a few days:

Meal 1: 5 eggs, 2 bacon rashers and a peice of fruit.

Meal 2: 1/4 chicken, avocado, vegies, olive oil, one peice fruit.

Meal 3: 2 cans tuna, 100g pasta/rice.

Meal 4: 250g steak, vegies, olive oil.

Meal 5: 250g cottage cheese.

try not to miss any meals, have 4 cheat meals MAX per week, in 4 weeks you will see results.

#12 4B4KIN

  • Joined:14-November 09
  • Location:Australia ACT

Posted 07 December 2009 - 11:48 AM

been lazy only had two gym sessions last week which were half assed, but this morning got off my ass, going to try go each weekday from now on trying to motivate myself
dont see any improvment in body yet but i dont expect to, but i am moving up in weights even though i havnt gained any myself

07/12/09
Breathing squat ( 3 deep breaths between reps )
40kg x 20
50kg x 15

Superset light pullovers
22.5kg x 12
22.5kg x 12

Standing Military press
27kg x 8
27kg x 8
27kg x 8

Bent rows
27kg x 8
27kg x 8
27kg x 8

Dumbell press
16kg x 8
16kg x 8

BB Curls
29kg x 8
29kg x 8

Dips
10x
8x

Edited by 4B4KIN, 21 March 2010 - 07:27 PM.


#13 4B4KIN

  • Joined:14-November 09
  • Location:Australia ACT

Posted 21 March 2010 - 07:26 PM

hey guys havnt been too active lately on here but still hitting gym!
little progress has been going been going gym alot more as of now, been trying to eat alot more but cant get off the 76kg mark
so ive ordered a bit of protein to give me a little push shove as shown from the picture front on, i look like a chicken wing!

pictures are just so i can look back in say 3 months and see if theres progress

21/03/10

Breathing squat ( 3 deep breaths between reps )
60kg x 15

60kg x 10
60kg x 10

Superset light pullovers
22.5kg x 12
22.5kg x 12

Military press
40kg x 8
40kg x 8

BB high pull
36kg x 8

36kg x 8
36kg x 8


Dumbell press
18kg x 8
18kg x 8
18kg x 8


BB Curls
34kg x 8
34kg x 8

Dips
10x
8x


Posted Image
Posted Image

Edited by 4B4KIN, 21 March 2010 - 07:27 PM.


#14 Stupified

  • Joined:04-October 05
  • Location:Australia SA
  • Car:VX SS

Posted 22 March 2010 - 07:07 AM

Hey mate,

you have a good base to build up from so you should start seeing gains really quickly. Just make sure you eat heaps of good foods.

Also i noticed, in your training log at least, that you dont do any Deadlifts or Rows. Give these a go as there is not much better than a Deadlift to hit your whole body. You can mix it up with regular Deadlifts and i have just started doing Still Leg Dead Lifts also which hit your lower back and hammies hard.

Keep it up bud!

#15 4B4KIN

  • Joined:14-November 09
  • Location:Australia ACT

Posted 22 March 2010 - 09:05 AM

@Stupified, thanks for the info mate, i been eating alot cleaner than my old bad habits, i really want to start deadlifting, just not confident as i have a weak core and my wrists are starting to hurt as i move up in weights, plus the fact i need to research on how a decent form looks when your deadlifting

#16 Stupified

  • Joined:04-October 05
  • Location:Australia SA
  • Car:VX SS

Posted 22 March 2010 - 09:23 AM

View Post4B4KIN, on 22 March 2010 - 09:05 AM, said:

@Stupified, thanks for the info mate, i been eating alot cleaner than my old bad habits, i really want to start deadlifting, just not confident as i have a weak core and my wrists are starting to hurt as i move up in weights, plus the fact i need to research on how a decent form looks when your deadlifting

Everyone starts with a weak core and like anything, you build it up. Start with low weights and work your way up by increasing your weight by 2.5kg every time you complete a sessions sets/reps. You will most likely be surprised by how much you can actually deadlift and how quickly you improve.

As for form, Youtube is really good for checking form but you have to eliminate the crap. Try this one:

Deadlift Tutorial

#17 4B4KIN

  • Joined:14-November 09
  • Location:Australia ACT

Posted 22 March 2010 - 07:05 PM

cheers for info man :) i think i may give it a shot on friday ey!
as for my routine, ive decided im going to split it into two days, i trialed it today only pushing myself more but only doing half the routine feeling pretty good

22/03/10

Breathing squats
60kg x10
74kg x10

military press
40kg x8
45kg x8

db press
18kg x8
20kg x8
20kg x8

left early due to my right shoulder playing up hopefully i get through rest tomorrow
thinking of changing whole routine when i start a new diet along with protein

Edited by 4B4KIN, 22 March 2010 - 07:06 PM.


#18 4B4KIN

  • Joined:14-November 09
  • Location:Australia ACT

Posted 23 March 2010 - 07:48 PM

23/03/10


ss pullovers
25kg x12
25kg x12

lat pulldown
120lb x8
140lb x7
140lb x8


french press
15kg x15
15kg x10
20kg x12

bb hi pull
32kg x10
32kg x9

bb curls
32kg x8
32kg x8

dips
14
8

Edited by 4B4KIN, 23 March 2010 - 07:49 PM.


#19 4B4KIN

  • Joined:14-November 09
  • Location:Australia ACT

Posted 27 March 2010 - 09:55 AM

26/03/10


Breathing Squats
10x 80kg
10x 80kg

Db Rows
10x 25kg
10x 25kg
10x 25kg
10x 25kg

Military Press
8x 40kg
6x 45kg
5x 45kg

Db Press
8x 18kg
8x 20kg
7x 20kg

#20 4B4KIN

  • Joined:14-November 09
  • Location:Australia ACT

Posted 31 March 2010 - 11:00 AM

30/03/10

couldnt be bothered doing squats, after the workout my shoulders are in pain not sure why

pullovers
25kg x10
25kg x10

military press
40kg x8
45kg x8
50kg x6

db press
45lb x8
45lb x7
45lb x8

lat pulldown
130lb x8
140lb x8
150lb x7

bb curls + power cycle with some little bar at the gym didnt record the weight forgot to!

dips
12
10

#21 Mac Dog

  • Joined:25-January 06
  • Location:Australia SA
  • Car:Mitsubishi Legnum VR4

Posted 31 March 2010 - 11:22 AM

Don't b*tch out on squats. They should be your No.1 priority!

Short on time? - do squats
Can't be bothered? - do squats
Feeling hungry? - eat, then do squats
Wanna get laid? - do squats.
Wanna create world peace? - do squats
Wanna cure AIDS? - do squats!!!

As the saying goes "shut the f**k up and SQUAT!!!"

:)

#22 4B4KIN

  • Joined:14-November 09
  • Location:Australia ACT

Posted 31 March 2010 - 11:31 AM

haha i really shouldnt! but they kill my neck for some reason, maybe im holding it wrong or not supporting it right

Edited by 4B4KIN, 31 March 2010 - 11:32 AM.


#23 Mac Dog

  • Joined:25-January 06
  • Location:Australia SA
  • Car:Mitsubishi Legnum VR4

Posted 31 March 2010 - 11:39 AM

Sounds like you're resting the bar up too high. When you setup try and push your shoulder blades together and you'll create a "shelf" for the bar to sit on.

You'll get used to the feeling of the bar being on your back after a while, it's a bit of a shock during the initial stages.

#24 Stupified

  • Joined:04-October 05
  • Location:Australia SA
  • Car:VX SS

Posted 31 March 2010 - 11:48 AM

Have you started Deadlifts yet?

Combine Deadlifts with Squats and they will put muscles in places you didnt know existed.

#25 4B4KIN

  • Joined:14-November 09
  • Location:Australia ACT

Posted 07 April 2010 - 07:55 PM

tried deadlifts today >.> i failsss didnt wana try anymore haha just trying to get the hang of it ! my lower back supposed to feel a little stressed after first time ?
short sesh today just wanted to try limits on a few things see how far i get cause mate wanted to bail in an hour
didnt do much in the end but im happy i got some personal bests for myself and more goals to achieve further.


7/4/10


bench press
40kg x5
55kg x5
55kg x5
60kg x5 bit of assist on last 2 =( FAIL.

squats
60kg x5
80kg x5
85kg x5

military press
50kg x5
50kg x5
52.5kg x5
52.5kg x5

deadlift
50kg x10
50kg x8
didnt feel the best after this so we left


Edited by 4B4KIN, 07 April 2010 - 07:56 PM.


#26 Paullie

  • Joined:21-December 09
  • Location:Australia WA
  • Car:MY06 Forester XL

Posted 07 April 2010 - 08:08 PM

View PostMac Dog, on 31 March 2010 - 11:22 AM, said:

Don't b*tch out on squats. They should be your No.1 priority!

Short on time? - do squats
Can't be bothered? - do squats
Feeling hungry? - eat, then do squats
Wanna get laid? - do squats.
Wanna create world peace? - do squats
Wanna cure AIDS? - do squats!!!

As the saying goes "shut the f**k up and SQUAT!!!"

Posted Image

brilliant.

#27 Stupified

  • Joined:04-October 05
  • Location:Australia SA
  • Car:VX SS

Posted 08 April 2010 - 07:53 AM

Your lower back should be burning like a mofo. The first time i did squats i couldnt walk properly for 6 days.

Unless you are doing SLDL you should try keep the reps to a maximum of 5 and increase the weight as much as you can. Even if you start at 50kg and add 2.5kg each time you deadlift it wont take you long to start lifting some decent weight.

Do 5 sets of 5 reps.

#28 4B4KIN

  • Joined:14-November 09
  • Location:Australia ACT

Posted 13 April 2010 - 02:41 PM

12/4/10

squats
70 x5
70 x5
80 x5
85 x5

bb press
40 x6
50 x6
50 x6
60 x4 failed on 4th one, random bloke came to rescue
40 x10
45 x10

deadlifts
50x5
50x5
60x3
70x3

lat pulldown
130 x8
150 x8
150 x8
140 x6

did some abdominal exercises

dips
12

#29 4B4KIN

  • Joined:14-November 09
  • Location:Australia ACT

Posted 10 June 2010 - 09:29 AM

havnt posted up here in a long time but certainly been keeping an eye on some peoples logs, alot are inspiring around here!
ive split up certain parts of my new routine into different days since ive been having problems with my back, wrists and shoulders lately, havnt kept log of squats and need to stop being a pussy and get back into deadlifts!

7/6/2010

preacher curls
10x 27kg
10x 30kg
10x 30kg
10x 30kg

triceps press
10x 20kg
10x 20kg
10x 22kg
10x 22kg

bb curls
3x10 22kg

dips
30
23
18
7

8/6/2010

flat bench
10x 50kg
10x 56.5kg
10x 62.5kg (highest ive benched so far fkn weak!)

decline bench
10x 30kg ( learning form )
10x 40kg
10x 47.5kg

incline bench
10x 50kg
10x 55kg
10x 57kg ( was tired by then really wasnt feeling it, last week did 62, had assist on last 1 )

peck decks
10x 150
8x 160
10x 160

9/6/2010 really wasnt feeling it last night

lat pulldown
10x 150
10x 160
10x 160
10x 150
10x 150

shoulder press
10x 40
8x 45
8x 45
5x 45

trap shrugs
10x 65
10x 65
10x 65

after that did some crunches but nothing went well, need to eat more.

also im weighing 81kg as of today! wish i knew how to measure bf% and did it at the start of the year and now, would be interested to know how much of it is fat.

finished my bag of oN serious mass protein, ordered optimum nutrition whey protein gold standard 10lb

Edited by 4B4KIN, 10 June 2010 - 09:39 AM.


#30 Legal Attorney

  • Joined:29-October 06
  • Location:Australia SA

Posted 10 June 2010 - 06:28 PM

i wouldnt split stuff up mate... just nice n heavy up or down should get u some serious gains...





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