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4B4KIN

4B4KIN's Training log

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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

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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.

 

 

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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.

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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

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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.

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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?

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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.

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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

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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.

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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

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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

SDC10856.jpg

SDC10857.jpg

Edited by 4B4KIN

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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!

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@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

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@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:

 

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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

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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

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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

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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

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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!!!"

 

:)

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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

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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.

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Have you started Deadlifts yet?

 

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

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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

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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!!!"

 

smile.gif

 

brilliant.

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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.

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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

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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

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