[TurbostyleR]

did a huge session on Sunday which consisted of lots of bench and chins and rows and did a deadlift 1rm of 160kg which is ok, the thing letting me down is my grip.

Todays session

Squat
60 x 10
110 x 5
115 4 x 5 - failed on the last rep

Military press
20 x 10
60 x 5
65 x 5
65 x 5 last one pp
65 x 5 last one pp
65 x 5 last two pp

Bent rows
85 3 x 8

Bench
20 x 10
60 x 10
90 5 x 5

Deads
60 x 5
110 x 5
142.5 x 2
142.5 x 2
120 x 5
120 x 5

grip sucked on the deads tonight, had no chalk...

[TurbostyleR]

Bench:
20 x 10
60 x 10
87.5 3 x 8
87.5 x 7

Chins
13
12

DB press
27.5 x 6
27.5 x 6 last two pp
27.5 x 6 last one pp

SLDL
60 x 12
87.5 x 12
97.5 x 11

dips and skull crushers and some bicep curls...

[TurbostyleR]

sunday session

Squat
20 x 10
40 x 10
60 x 8
100 x 8
110 x 8
110 x 6 - mentally wasnt there

Bench ss pull ups
60 x 10 - 10
80 x 10 - 10
90 x 8 - 10
100 x 5 - 8
90 x 6 - 8

Incline bench ss seated rows did this on smith machine and seated row machine not sure on weights

Dips
10
8
8
7
5
8

[TurbostyleR]

Military press
40 x 10
40 x 10
60 x 5
60 x 5
60 x 5
60 x 5

Seated shoulder db press
17.5 x 12
17.5 x 12
17.5 x 12

Front plate raise
10 x 20
20 x 10
20 x 8
20 x 8

Upright row
20 x 10
20 x 10
20 x 10

Close grip bench
60 x 10
70 x 8
60 x 10

Skull crushers
30 x 10
30 x 10
30 x 10

Right shoulder was a little sore after this session, hopefully i didnt injure it too much...
Skull crushers

[TurbostyleR]

Squats
20 x 10
40 x 10
60 x 10
100 x 5
117.5 4 x 5
100 x 3 - gave up lol

Military press
20 x 10
40 x 10
50 x 10
50 x 8
50 x 7

Bent rows
60 x 10
87.5 x 8
87.5 x 8
87.5 x 8

Bench
60 x 10
80 x 5
80 x 8
80 x 8

Deads
100 x 8
140 x 5
147.5 x 3
147.5 x 3
147.5 x 3
147.5 x 3
d
Felt good on squats and deads pressing was shit house cause of the last few days of pressing, im just fatigued.

[TurbostyleR]

bench
20 x 20
60 x 10
92.5 5 x 5
95 x 3

Chins
13
12
8

Single DB press
27.5 3 x 6

SLDL
60 x 10
100 x 9
100 x 8

Dips
19
15
12

Skull crushers
30 2 x 10

DB preacher curls cause my left forearm is in ouchies...

weight = 86kg

[TurbostyleR]

Squat
20 x 10
60 x 10
100 x 8
112.5 x 8
112.5 x 6

Military press:
20 x 10
57.5 x 5
72.5 x 2
77.5 x 1
82.5 x 0 - sooo close a bees dick away from getting it
72.5 x 2
72.5 x 3
72.5 x 3

Incline
70 x 8
70 x 8
70 x 8

Deads
60 x 5
100 x 5
140 x 5
147.5 x 4
147.5 x 3
147.5 x 4
147.5 x 4

Chins and dips

[TurbostyleR]

squat
20 x 10
60 x 8
100 x 5
120 x 5 - this felt easy so my mate talked me into trying a 1rm
140 x 1 - PB this felt so good i went to double it, but alas got owned like a little bitch hahaha
120 x 5
120 x 4 - the 5th one owned me, got stuck half way up and drained my energy
120 x 4

Military press
20 x 10
60 x 5
65 x 5
65 x 5
65 x 5
65 x 4

Bent rows
60 x 10
87.5 x 8
87.5 x 8
87.5 x 8

Bench
60 x 10
90 x 5
95 x 5
95 x 5
95 x 5
95 x 4

Skipped deads tonight as my right lat is hurting from last dead lift session and i got some knots i want to heal up before i go heavy again..

UDLs:
25 x 20
40 x 20
50 x 20
50 x 20
50 x 20 - my lower back is on fire...

Curls and skull crushers...

Uber happy about the squat, didnt think i had it in me, but it was pretty easy, i think my lower back has gotten a lot stronger which is why my squats are getting stronger.

[TurbostyleR]

Bench:
20 x 10
60 x 10
90 x 8
90 x 7
90 x 7
90 x 5 drop set 80 x 5

Chins
15
12

DB overhead press power cleaned from the floor
30kg each arm x 5
30kg each arm x 5
30kg each arm x 5

Stiff leg deadlifts
60 x 10
100 x 11
100 x 10
60 x 10

Dips
bodyweight x 18
+10kg - 10
+10kg - 10
bodyweight 10

Curls and tricep press downs.

[TurbostyleR]

Squats
20 x 10
60 x 8
100 x 8
115 x 8
115 x 6 - got nailed on the 7th
100 x 8

Military press:
20 x 10
60 x 5
75 x 3 - last one pp
75 x 3 - last one pp
75 x 2 - last one pp
70 x 4 - last one pp

Incline press:
70 x 8
70 x 7
70 x 8

Deadlift:
60 x 5
100 x 5
140 x 5
150 x 4
150 x 4
150 x 4
160 x 1

Dips - ss with 30kg skull crushers
19 - 15
12 - 6

Left it at that, had the worst nights sleep last night couldnt fall asleep till 6am.

[TurbostyleR]

light session just to get the blood into the muscles...

Bench:
20 x 20
40 x 20
40 x 20
40 x 20

Chins:
15
12
8

DB clean and press
12.5 x 10
12.5 x 10
12.5 x 10

DB preacher curls
12.5 x 10 each arm
15 x 8 each arm
15 x 6 each arm
12.5 x 8 each arm
12.5 x 8 each arm

Dips:
bodyweight x 23
+20kg x 8
+20kg x 8 - felt a bad twinge in my neck so dropped the weight
bodyweight x 8

Skull crushers ss with cable press downs dont remember weight but lots of reps were involved
30 x 12
30 x 10
30 x 8
30 x 6 lol

Ukranian deads
50kg x 20 - enough to put me in a grave lol

[TurbostyleR]

Squat:
20 x 10
60 x 8
100 x 6
120 x 6
120 x 6
120 x 6
120 x 5 - got nailed big time on the 6th - gave it a good fight though

Military press
20 x 10
60 x 6
65 x 6
65 x 6
65 x 6
65 x 5 - aaarh damn you paused reps!!!

Bent rows
60 x 10
90 x 8
90 x 8
90 x 8 - these smashed my lats

Bench:
60 x 10
90 x 5
95 x 5
95 x 5
95 x 4
95 x 3 - hit the f**kin pins - was powering through this set
95 x 4
95 x 3

Deadlift:
60 x 5
100 x 5
140 x 5
152.5 x 4
152.5 x 3
152.5 x 3
100 x 5

Preacher Curls
20 x 15
20 x 12
20 x 10


My bench was shit cause i did weighted dips on my rest day and my right wrist is copping some pain and tenderness, im going to start eating lots of glucosamine and fish and flax seed oil to see if it will help with the joint. I also reduced calories for the last 3 days to see if it would shrink my waist, all it did was make me feel like shit and slow my metabolism down, ill just keep powering through the clean food and see what happens as i just keep increasing weight reps or sets. Progressive resistance really is awesome...

I have decided my ultimate weightlifting goal is to flip a small car like a festiva or older barina or something like that. I think i need to have a a 250kg+ deadlift to achieve this so its a long term goal, hopefully one day i will get there.

[TurbostyleR]

Shithouse session tonight...

Bench:
bar x 15
60 x 10
90 x 8
90 x 8
90 x 7
90 x 6
80 x 8

Chins:
15
12
9

DB overhead press
12.5 x 10
30 x 4 - wtf
30 x 5
30 x 5
17.5 x 10

SLDL
60 x 10
107.5 x 10
107.5 x 6

Dips:
bodyweight x 20
bodyweight + 20kg x 9
bodyweight + 20kg x 8

BB preacher curls
27.5 x 12
27.5 x 12
27.5 x 10

[TurbostyleR]

Missed yesterdays session cause the little prick next door woke me at 730am playing bball after we made an agreement he wouldnt play till 9am...

Made up for it today though

Squat:
20 x 8
60 x 8
100 x 8
117.5 x 8
117.5 x 8
117.5 x 8

Military press:
20 x 10
60 x 6
75 x 3
75 x 3
75 x 3
75 x 3

Incline press:
77.5 x 6
77.5 x 6
77.5 x 6

Deads:
60 x 5
100 x 5
140 x 5
157.5 x 3
157.5 x 4
157.5 x 3

Dips:
20
15 - had no more energy

I'm getting comments in the gym from randoms saying that im squatting strong and deep and after i tell them about the full body workouts i do they tell me im crazy and its too much workload for one session. I smile politely and continue doing what im doing, for some reason im getting stronger every week and i dont know why, my diet is shit, my sleep is average at best, i guess the biggest joy i get at the moment is lifting heavy shit so i want to succeed in it. Every workout for the last few weeks in squats and deads is a pb, this is the strongest i have ever been i think.

[TurbostyleR]

Military press
20 x 10
60 x 6
67.5 x 5
67.5 x 5
67.5 x 5
67.5 x 5
67.5 x 5

Squats:
20 x 10
60 x 10
100 x 5
122.5 x 5
122.5 x 5
122.5 x 5
122.5 x 3

Bent rows:
60 x 10
90 x 8
90 x 8
90 x 8

Bench:
60 x 10
90 x 6
97.5 x 5
97.5 x 5
97.5 x 4
97.5 x 4

Deads:
60 x 5
100 x 5
140 x 5
140 x 3

Left it at that, was wrecked from the last gym session didnt have enough time to recover - squats were very very hard as were the dead lifts.

[TurbostyleR]

Bench:
20 x 20
60 x 10
90 x 8
90 x 8
90 x 8
90 x 6 - doh
80 x 7

Chins:
15
12
10

DB military press:
30 x 6
30 x 6
30 x 6

SLDL:
60 x 10
102.5 x 9
102.5 x 10
102.5 x 4 - blah

Dips:
21
17
15

Skull Crushers
30 x 8
30 x 8
30 x 8

Preacher curls:
25 x 12
25 x 12
25 x 12

[TurbostyleR]

Squat:
20 x 10
60 x 10
100 x 8
120 x 8
120 x 8
120 x 7 - was a bitch to get the 7th gave up on the 8th..

Military press:
20 x 10
60 x 6
77.5 x 3 last one pp
77.5 x 3 last one pp
77.5 x 3 last one pp
77.5 x 3 last one pp

Incline bench:
77.5 x 6
77.5 x 7
77.5 x 6

Deadlifts:
60 x 5
100 x 5
140 x 3
160 x 1
180 x 1 - PB f**k YEAH!!!
190 x 0 - miss haha
140 x 3
140 x 5

Dips:
bodyweight x 23
+20 x 8
+20 x 8

Left it at that, stoked i got the 180kg deadlift, it came up pretty good, didnt struggle at all, which is why i went for the 190 straight up. In hindsight I should have gone for 190 off the bat, but i never pulled 4 plates so i didn't know. Either way im at:
140kg squat
180kg dead
80kg over head press - have not tested this in a looong time
110kg bench - have not tested this in a looong time
and 80kg power clean - i suck at these.

im at 88.4kg bodyweight.

[blingcommander]

you are a f**kin unit man, i just read you first post and you last.. crazy

[TurbostyleR]

Thanks mate, im not really a unit though, a lot of the guys here at a lot stronger than me. I would just say i have come from weakville into averageville haha

[TurbostyleR]

Tonights session was TOUGH!

Squats:
20 x 10
60 x 10
100 x 5
127.5 x 5
127.5 x 5
127.5 x 4 - failed big time on 5th
127.5 x 4 - did not attempt 5th

Military press:
20 x 12
60 x 6
70 x 5
70 x 5
70 x 5
70 x 5

Bent rows:
60 x 10
92.5 x 8
92.5 x 8
92.5 x 8

Bench:
20 x 10
60 x 10
80 x 5
97.5 x 5
97.5 x 5
97.5 x 5
97.5 x 5
100 x 2 - not enough rest

deads
60 x 5
100 x 5
140 x 5
162.5 x 2
162.5 x 3
162.5 x 2

im a fat 90kg! damn it!

[TurbostyleR]

1.10.09

Bench:
60 x 10
80 x 10
90 x 8
90 x 8
95 x 6
97.5 x 6
102.5 x 6
80 x 8 - strip sets from here
70 x 4
60 x 3

Chins:
15
12
10

DB press:
30 x 5
30 x 5
30 x 5 - these were hard im guess the benching taxed my shoulders heaps

Leg press tricep presses
20 x 6
20 x 5
20 x 5
20 x 5

Went home
At home
SLDL:
30 x 10
70 x 10
102.5 x 10
102.5 x 10
102.5 x 9
80 x 5

Lots of bicep shit, lots of overhead tricep extensions and lots of overhead pressing with 30kg for 20 reps - had an awesome arm and shoulder pump.

[TurbostyleR]

Last heavy training session for a week or two.

Squats:
20 x 10
60 x 8
100 x 8
120 x 8
120 x 7
120 x 7

Military press:
20 x 10
60 x 6
77.5 x 3
80 x 3 - last one pp
80 x 3 - last one pp
80 x 3 - last one pp

Deadlifts
60 x 5
100 x 5
140 x 5
162.5 x 3
162.5 x 3
162.5 x 3

Incline press:
77.5 x 6
77.5 x 6
77.5 x 6

Chins:
12
8

Dips:
20
15
10

Bicep curls.


Modified skinny guy routine starting tuesday for the next 4-6 weeks.

[TurbostyleR]

Squats:
80 x 20
80 x 20

Bench:
70 x 10
70 x 10
70 x 10

SLDL:
67.5 x 15
67.5 x 15


Bent rows:
70 x 10
70 x 10
70 x 10

Military press:
47.5 x 10
47.5 x 10
47.5 x 10 - last 3pp

BB curls:
30 x 10
30 x 10
30 x 10

Dips:
25
10
13

1 minute rest between each set and exercise - done in like 40-45mins i was shagged by the end...

[TurbostyleR]

Did a circuit with a mate - HIIT style..

Body squats x 20
Push ups x 20
Pull ups x 15
Dips x 10
Chins x 10

3 sets 2 min rest periods - last set was assisted dips and chins

Followed by
200m jog + 20 step ups to a 40cm platform with 10kg - 3 sets

Followed by
lunges 10kg x 24 steps - 3 sets and 60 sec rest periods.

Buddy curls
10kg up to 12 reps

Buddy skull crushers
10kg upto 12 reps

20min walk on treadmill

I'm trying to work on my conditioning and fitness, hoping to lose some fat and keep my muscle and strength with the skinny guy routine.

[TurbostyleR]

Squats:
20 x 10
60 x 10
85 x 20
85 x 20

Bench:
70 x 10
70 x 10
70 x 10

Bent rows:
70 x 10
70 x 10
70 x 10

Military press:
50 x 10
50 x 10
50 x 4 - ss 40 x 6

SLDL:
60 x 10
80 x 10

Preacher curls:
25 x 12
25 x 12
25 x 12

Dips:
29
15
15

15min walk on treadmill...

All done with 1 min rest periods in between sets.

[TurbostyleR]

Saturdays session

Squats:
20 x 10
60 x 10
90 x 20
90 x 10 - bitched out

Bench:
70 x 12
70 x 12
70 x 10

Bent rows:
70 x 10
70 x 10
70 x 10

Military press:
50 x 10
50 x 10
50 x 10 - last two pp

SLDL:
80 x 15
80 x 15

Preacher curls:
25 x 12
25 x 12
25 x 12

Dips:
29
15
15

[TurbostyleR]

monday 12.10.2009

Bench:
60 x 10
80 x 10
100 x 3
117.5 x 1 - pb
122.5 x 1 - pb
100 x 5 drop set - 80 x 8

Flys
12.5 x 10
12.5 x 10

Dips:
25
+20kg x 8
+20kg x 7
+20kg x 7

Skull crushers:
30 x 10
30 x 10

Pretty stoked about the pb, i reckon i got 125kg in me if i went straight for that and skipped the 117.5kg

[TurbostyleR]

Squats:
62.5 x 20
62.5 x 20

Bench:
72.5 x 10
72.5 x 10
72.5 x 8

Bent rows:
72.5 x 10
72.5 x 10
72.5 x 10

Military press:
52.5 x 10
52.5 x 9
52.5 x 7

SLDL
82.5 x 12
82.5 x 12

Preacher curls:
27.5 x 12
22.5 x 12
22.5 x 12
22.5 x 10

CGBP:
22.5 x 30
42.5 x 25
42.5 x 15

strict 1 min rest between each set and exercise. FARK ITS HARD!

went soft on squats as my right knee is a bit iffy and i think its because of my leg muscles are knotted up. I have been rolling around on the foam roller heaps and its helping a little, will focus more on stretching.

[TurbostyleR]

Deadlifts:
60 x 5
100 x 5
140 x 5
180 x 1
200 x 0 - didn't budge it
180 x 1
160 x 3
140 x 8 from here strip sets
100 x 5
60 x 10

Chins:
17
10

Heaps of curls
preacher curl negatives
incline bench curls

Dips:
27
15
17

Tricep extensions
60 x 15
60 x 15
60 x 15

One of my mates is a "pt" and was telling me my dead lift form was really sloppy and i was rounding my lower back when i did my 140 x 8, while his was horrendous doing 40kg deadlifts. I told him his form was shit, and his reply was that he was doing a different technique...righto...

[TurbostyleR]

Todays session:

Bench:
20 x 10
60 x 10
80 x 10
90 x 7
90 x 5
85 x 8

Bent rows:
85 x 10
85 x 10
85 x 10

Military press:
60 x 8
60 x 8 last one pp
60 x 8 last two pp

SLDL:
80 x 12
90 x 12

Hip squats to bench
20 x 7
60 x 7
100 x 3
100 x 3
100 x 3
100 x 3

Dips
24

2 min rest periods between each set

Did some curls when i got home.