Alex's Beginner Training Program - Page 6 - Ausbb

alex · 08-02-2010, 09:00 PM

stinking hot in my weights room today!! def need an aircon in there.

SQUATS
45kg x 1 x 8
65kg x 1 x 8
80kg x 1 x 20
80kg x 1 x 5

BENCH
45kg x 1 x 5
60kg x 3 x 8 really unhappy. feel like im on a plateau at the moment
70kg x 1 x 5

MP
40kg x 2 x 8
45kg x 1 x 8

BENT ROWS
45kg x 1 x 8
55kg x 1 x 8
60kg x 3 x 8

CLOSE GRIP CHINS
4 x 8
im going to start doing weighted chins next as im finding them too easy.

alex · 03-03-2010, 12:12 AM

signed up at the gym again to make use of better equipment

SQUATS
45kg x 1 x 8
65kg x 1 x 8
80kg x 1 x 8
100kg x 1 x 5

DEADS
60kg x 1 x 6
100kg x 3 x 6
110kg x 1 x 3
120kg x 1 x 1

BENCH
45kg x 1 x 5
60kg x 3 x 8
70kg x 2 x 5

MP
40kg x 1 x 6
60kg x 3 x 6

BENT ROWS
45kg x 1 x 8
55kg x 1 x 8
70kg x 3 x 6

CLOSE GRIP CHINS weighted 10kg
4 x 8

DIPS weighted 10kg
3 x 8

katie · 03-03-2010, 12:13 AM

What equipment do they have at the gym that you didn't have before?

alex · 03-03-2010, 12:27 AM

a sturdy bench lol, power racks, oly bars and weights, just better quality equipment that is easier to train on than my cheapy home set up

alex · 08-03-2010, 10:57 PM

SQUATS
45kg x 1 x 8
65kg x 1 x 8
80kg x 1 x 8
100kg x 1 x 8
110kg x 1 x 2

DEADS
60kg x 1 x 6
110kg x 3 x 6
120kg x 1 x 6
130kg x 1 x 2

BENCH
45kg x 1 x 5
60kg x 3 x 8
70kg x 2 x 5
75kg x 1 x 3

MP
40kg x 1 x 6
60kg x 3 x 6

BENT ROWS
45kg x 1 x 8
55kg x 1 x 8
70kg x 3 x 6

CLOSE GRIP CHINS weighted 10kg
4 x 8

DIPS weighted 10kg
3 x 8

definately wanna do 1rms soon

alex · 17-03-2010, 12:01 AM

SQUATS
45kg x 1 x 8
65kg x 1 x 8
80kg x 1 x 8
100kg x 1 x 8
110kg x 1 x 2

DEADS
60kg x 1 x 6
110kg x 3 x 6
120kg x 1 x 6
130kg x 1 x 6
140kg x 1 x 1
150kg x 1 x 2

BENCH
45kg x 1 x 5
60kg x 3 x 8
70kg x 2 x 5
75kg x 1 x 3

MP
40kg x 1 x 6
60kg x 3 x 6

BENT ROWS
45kg x 1 x 8
55kg x 1 x 8
70kg x 3 x 6

CLOSE GRIP CHINS weighted 10kg
4 x 8

DIPS weighted 10kg
3 x 8

Danco · 17-03-2010, 12:37 PM

Nice work with your Deads Alex, your Bench is also coming up nicely

alex · 17-03-2010, 11:17 PM

SQUATS
45kg x 1 x 8
65kg x 1 x 8
80kg x 1 x 8
100kg x 1 x 8
110kg x 1 x 2

DEADS
60kg x 1 x 6
110kg x 3 x 6
120kg x 1 x 6
130kg x 1 x 6
140kg x 1 x 1
160kg x 1 x 2

BENCH
45kg x 1 x 5
60kg x 3 x 8
70kg x 2 x 5
75kg x 1 x 3
80kg x 1 x 2

MP
40kg x 1 x 6
60kg x 3 x 6

BENT ROWS
45kg x 1 x 8
55kg x 1 x 8
70kg x 3 x 6

CLOSE GRIP CHINS weighted 10kg
4 x 8

DIPS weighted 10kg
3 x 8

trofius · 18-03-2010, 12:59 AM

NICE, good to see all those lifts going up!

alex · 18-05-2010, 06:02 PM

im hardly ever on here anymore. But just an update...

just cracked 200kg dead lift x1.

hey to all!!

03-03-2010, 12:13 AM	#53 (permalink)
katie Active Member Join Date: May 2009 Gender: Posts: 1,130	What equipment do they have at the gym that you didn't have before? __________________ Rock climbing since 2005; running and resistance training since May 2009

17-03-2010, 12:37 PM	#57 (permalink)
Danco Junior Member Join Date: Dec 2009 Location: Melbourne Gender: Posts: 191	Nice work with your Deads Alex, your Bench is also coming up nicely __________________ Daniel

18-03-2010, 12:59 AM	#59 (permalink)
trofius Active Member Join Date: Feb 2009 Location: Rockhampton Gender: Posts: 1,830	NICE, good to see all those lifts going up! __________________ 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

08-02-2010, 09:00 PM	#51 (permalink)
alex Regular Member Join Date: Nov 2009 Location: South Aust Gender: Posts: 376	stinking hot in my weights room today!! def need an aircon in there. SQUATS 45kg x 1 x 8 65kg x 1 x 8 80kg x 1 x 20 80kg x 1 x 5 BENCH 45kg x 1 x 5 60kg x 3 x 8 really unhappy. feel like im on a plateau at the moment 70kg x 1 x 5 MP 40kg x 2 x 8 45kg x 1 x 8 BENT ROWS 45kg x 1 x 8 55kg x 1 x 8 60kg x 3 x 8 CLOSE GRIP CHINS 4 x 8 im going to start doing weighted chins next as im finding them too easy.

03-03-2010, 12:12 AM	#52 (permalink)
alex Regular Member Join Date: Nov 2009 Location: South Aust Gender: Posts: 376	signed up at the gym again to make use of better equipment SQUATS 45kg x 1 x 8 65kg x 1 x 8 80kg x 1 x 8 100kg x 1 x 5 DEADS 60kg x 1 x 6 100kg x 3 x 6 110kg x 1 x 3 120kg x 1 x 1 BENCH 45kg x 1 x 5 60kg x 3 x 8 70kg x 2 x 5 MP 40kg x 1 x 6 60kg x 3 x 6 BENT ROWS 45kg x 1 x 8 55kg x 1 x 8 70kg x 3 x 6 CLOSE GRIP CHINS weighted 10kg 4 x 8 DIPS weighted 10kg 3 x 8

03-03-2010, 12:27 AM	#54 (permalink)
alex Regular Member Join Date: Nov 2009 Location: South Aust Gender: Posts: 376	a sturdy bench lol, power racks, oly bars and weights, just better quality equipment that is easier to train on than my cheapy home set up

08-03-2010, 10:57 PM	#55 (permalink)
alex Regular Member Join Date: Nov 2009 Location: South Aust Gender: Posts: 376	SQUATS 45kg x 1 x 8 65kg x 1 x 8 80kg x 1 x 8 100kg x 1 x 8 110kg x 1 x 2 DEADS 60kg x 1 x 6 110kg x 3 x 6 120kg x 1 x 6 130kg x 1 x 2 BENCH 45kg x 1 x 5 60kg x 3 x 8 70kg x 2 x 5 75kg x 1 x 3 MP 40kg x 1 x 6 60kg x 3 x 6 BENT ROWS 45kg x 1 x 8 55kg x 1 x 8 70kg x 3 x 6 CLOSE GRIP CHINS weighted 10kg 4 x 8 DIPS weighted 10kg 3 x 8 definately wanna do 1rms soon

17-03-2010, 12:01 AM	#56 (permalink)
alex Regular Member Join Date: Nov 2009 Location: South Aust Gender: Posts: 376	SQUATS 45kg x 1 x 8 65kg x 1 x 8 80kg x 1 x 8 100kg x 1 x 8 110kg x 1 x 2 DEADS 60kg x 1 x 6 110kg x 3 x 6 120kg x 1 x 6 130kg x 1 x 6 140kg x 1 x 1 150kg x 1 x 2 BENCH 45kg x 1 x 5 60kg x 3 x 8 70kg x 2 x 5 75kg x 1 x 3 MP 40kg x 1 x 6 60kg x 3 x 6 BENT ROWS 45kg x 1 x 8 55kg x 1 x 8 70kg x 3 x 6 CLOSE GRIP CHINS weighted 10kg 4 x 8 DIPS weighted 10kg 3 x 8

17-03-2010, 11:17 PM	#58 (permalink)
alex Regular Member Join Date: Nov 2009 Location: South Aust Gender: Posts: 376	SQUATS 45kg x 1 x 8 65kg x 1 x 8 80kg x 1 x 8 100kg x 1 x 8 110kg x 1 x 2 DEADS 60kg x 1 x 6 110kg x 3 x 6 120kg x 1 x 6 130kg x 1 x 6 140kg x 1 x 1 160kg x 1 x 2 BENCH 45kg x 1 x 5 60kg x 3 x 8 70kg x 2 x 5 75kg x 1 x 3 80kg x 1 x 2 MP 40kg x 1 x 6 60kg x 3 x 6 BENT ROWS 45kg x 1 x 8 55kg x 1 x 8 70kg x 3 x 6 CLOSE GRIP CHINS weighted 10kg 4 x 8 DIPS weighted 10kg 3 x 8

18-05-2010, 06:02 PM	#60 (permalink)
alex Regular Member Join Date: Nov 2009 Location: South Aust Gender: Posts: 376	im hardly ever on here anymore. But just an update... just cracked 200kg dead lift x1. hey to all!!