trofius

02.01.10

bench
60 x 10
90 x 10
100 x 4
100 x 5
100 x 4
100 x 3
70 (bw) x 16 great tricept burn, will work up to a bw x 20 set at the end as a goal

squats
60 x 10
80 x 5
80 x 6
90 x 5
90 x 3

bw wg pullups
10, 8, 7

military press, (arms were shattered after chest.weight are well down)
40 x 10
50 x 5
40 x 10

clean and press
40 x 12, too unfit to go further.

clean 60 x 2

threw in 15kg x 12 alt db curls before I left

__________________
Mick..yes another one there are hundreds here..!
Currently 74kg, 173cm ~15%bf,
1 RM: B125, BS150, FS110 D180, MP75, PP80, PC90
6 RM: B100, BS110, FS80, D160, MP60, PP60, PC70

http://ausbb.com/member-training-dia...ys-2010-a.html

trofius

05.01.10

hyperextensions
bw x 10,12 stretch

deads
60 x 8
80 x 6
100 x 6
120 x 5
130 x 1
140..fail pissed off, was hoping to go to 150 today
120 x 3
120 x 2

clean x 1 and
military press 60kg x 4
40 x 15,...burn baby burn lol
50 x 6
55 x 5

wg bw pullups
10,8,8

bb rows
40 x 10
50 x 8
50 x 9

dips
bw x 12
bw+20 x 10
bw+20 x 9

alt db curls
12.5 x 10

__________________
Mick..yes another one there are hundreds here..!
Currently 74kg, 173cm ~15%bf,
1 RM: B125, BS150, FS110 D180, MP75, PP80, PC90
6 RM: B100, BS110, FS80, D160, MP60, PP60, PC70

http://ausbb.com/member-training-dia...ys-2010-a.html

trofius

05.01.10

Ok looking back things are not to good, feel like i am treding water.

06.07.09.....................05.01.10
weight 66.4kg...............70.4kg feeling a tad fat after christamas
upper arm 32cm.............37cm
chest 94cm...................101cm
waist 79cm....................80cm
hips 77cm......................81cm
thighs 54cm...................56cm look bigger , more defined, but the tap measure tells the sad story
calf 35cm......................35cm

small gains and mostly due to increases in my back size.

strength 1Rm .........up to 05.01.10
bench 110kg...........115kg
deads 100kg...........140kg
squats 90................110kg
Mp......50.................65

changed what i do a fair bit, heaps less reps for each body part, focusing more on compond lifts...not a great change. expected more in 6 months. In reality I was almost this strong 12 months ago before i had 2-3 months of dodgy training except for the deads.

__________________
Mick..yes another one there are hundreds here..!
Currently 74kg, 173cm ~15%bf,
1 RM: B125, BS150, FS110 D180, MP75, PP80, PC90
6 RM: B100, BS110, FS80, D160, MP60, PP60, PC70

http://ausbb.com/member-training-dia...ys-2010-a.html

trofius

Thanks, but it is me I need to impress, and not quite there, while I am happy I have made progress it is far from what i would have liked to acheive, last year was preatty crappy in parts with a 2-3 month crap period due to uni, new bub etc.

This year I will aim for more size mainly in, my legs and back, arms chest delts aswell, but not the main focus.
less size in my waist lol
75kg @ <15%bf (10-12 would be nice)

strenghth wise i want to within 6 months
120kg bench (sets at 10 x 105kg, thats 1.5 bw for 10)
70kg military press 100kg push press.
170kg dead
140kg squat ( 20 reps at 105kg)
100kg power clean

I will need to try and focus more on eating and sleeping properly. Currenlty investigating getting a power rack, and 150kg of weight so I can work out any time i can at home, I have the ABC power bar already.

__________________
Mick..yes another one there are hundreds here..!
Currently 74kg, 173cm ~15%bf,
1 RM: B125, BS150, FS110 D180, MP75, PP80, PC90
6 RM: B100, BS110, FS80, D160, MP60, PP60, PC70

http://ausbb.com/member-training-dia...ys-2010-a.html

trofius

06.01.2010

bench
60 x 8
90 x 9
100 x 5
100 x 4
100 x 3
100 x 3
70 (bw) x 16

squats
60 x 8
80 x 6
90 x 5
90 x 5
80 x 5

upright rows
40 x 10, 9, 8

wg pull ups
9, 8, 6

reverse db flies
8kg x 8 3 sets

alt db curls
15 x 10

__________________
Mick..yes another one there are hundreds here..!
Currently 74kg, 173cm ~15%bf,
1 RM: B125, BS150, FS110 D180, MP75, PP80, PC90
6 RM: B100, BS110, FS80, D160, MP60, PP60, PC70

http://ausbb.com/member-training-dia...ys-2010-a.html

trofius

08.01.2010

Strange day feel a bit shagged in the forearms, and have a twinge in my shoulder!

but
SQ, 40 X 20
MP, 40 X 10
SQ 60 X 18, then sat on the floor for a bit, next time i will start at 60, and then move up to BW.
MP 50 X 8
MP 60 X 3
PP 60 X 3
MP 40 X 10

JERK 40 X 3, have not done these before,
JERK 50 X 1
JERK 60 X 1, 1
JERK 70 X 1
JERK 70,..FAIL, fell back down onto my shoulder, did not feel great

clean 40 x 10
clean 60 x 3
clean 60 x 2, 3rd rep grazed crap out of my shin, hit my knee, and it didnt go up, I have the technique all F'ED up...more U-tube.. so hoping to do more than 70kg today.

Pissed off fast MP 40 x 15, arrrrrrrhhhh. lol

standing with 40 above head for 1minute, comes down heavy after that!

BW wg pull ups, 10, 7, 6 ( supersetting with db presses)

incline DB presses
25 x 10
30 x 10
32.5 x 8
37.5 x 3

A litre of fruitsalad yoghurt will make me feel better!

__________________
Mick..yes another one there are hundreds here..!
Currently 74kg, 173cm ~15%bf,
1 RM: B125, BS150, FS110 D180, MP75, PP80, PC90
6 RM: B100, BS110, FS80, D160, MP60, PP60, PC70

http://ausbb.com/member-training-dia...ys-2010-a.html

trofius

10.01.10

Deads
60 x 10
80 x 10
100 x 8
120 x 3
120 x 3
100 x 8
100 x 8

60kg clean
3 x mp
30 seconds above head

upright rows
40 x 10, 9, 10

wg pull ups bw
10, 8, 6

dips
bw x 16
bw+20 x 10
bw+20 x 9

__________________
Mick..yes another one there are hundreds here..!
Currently 74kg, 173cm ~15%bf,
1 RM: B125, BS150, FS110 D180, MP75, PP80, PC90
6 RM: B100, BS110, FS80, D160, MP60, PP60, PC70

http://ausbb.com/member-training-dia...ys-2010-a.html

trofius

11.01.2010

bench
60 x 10
90 x 9
100 x 5
100 x 5
100 x 3
anoyed because at this stage a guy thought he would spot me by holding the bar, and ruined 110 attempt , and another 100 attempt,...went and did a set of squats
then did
70 x 16

squats
70 x 14, really pushed, nearly fell backwards, fatigue, or not breathing enough
my legs could probably do a few more, going up wasnt a prob, my head was about to shut down but. I can easy see 70 x 20 in a few weeks.
60 x 15

bw pull ups
10, 8, 8

military press, shoulders felt shagged
40 x 8
50 x 6
50 x 5, held last rep above head for 30 seconds
40 x 8

alt db curls one set 15kg x 20

__________________
Mick..yes another one there are hundreds here..!
Currently 74kg, 173cm ~15%bf,
1 RM: B125, BS150, FS110 D180, MP75, PP80, PC90
6 RM: B100, BS110, FS80, D160, MP60, PP60, PC70

http://ausbb.com/member-training-dia...ys-2010-a.html

trofius

today

hyperextensions x 20 and a stretch

deads
80 x 10
100 x 8
120 x 3
130 x 1
120 x 3
100 x 8
100 x 5

60kg clean x 1 and press x 3
military press
40 x 10
50 x 8
55 x 5
40 x 8

bw pull ups, dips supersets, pain
9 / bw x 14
8 / bw+20 x 10
8 / bw+20 x 8

fell really slogged after the last few days.

__________________
Mick..yes another one there are hundreds here..!
Currently 74kg, 173cm ~15%bf,
1 RM: B125, BS150, FS110 D180, MP75, PP80, PC90
6 RM: B100, BS110, FS80, D160, MP60, PP60, PC70

http://ausbb.com/member-training-dia...ys-2010-a.html

trofius

Will write what I did in the order i did it tonight so you get and idea of what i do,
BP 60 x 5,....stop new idea
....70 (bw) x 20
SQ 70 x 13, My arms shoulders and hands were going numb and I could feel the bar moving around a bit, so stopped.

BP 90 x 8
SQ 60 x 15, as above, must be sitting on a nerve , really odd.

BP 90 x 8
SQ 80 x 6

BP 90 x 7
SQ 80 x 6

BP 80 x 6, pausing at bottom

Upright Rows 40 x 10
Pull Ups bw x 8

UR 40 x 10
PU bw x 8

UR 40 x 10
PU bw x 6

Bent over flies 7 x 10
DB curls 12.5 x 8

DB flies 8 x 10
Db curls 15 x 8

DB flies 8 x 10

Hope that makes sence I usually just list it all or state alt sets, what is better?
Teh other way is easier to type, but doesnt really show how I train, Kind of like super sets but not really.

__________________
Mick..yes another one there are hundreds here..!
Currently 74kg, 173cm ~15%bf,
1 RM: B125, BS150, FS110 D180, MP75, PP80, PC90
6 RM: B100, BS110, FS80, D160, MP60, PP60, PC70

http://ausbb.com/member-training-dia...ys-2010-a.html