big and strong simple as..

Remmy

Since I finally have access to a decent gym I thought I'd start this up to track my progress.For the past two years I had been doing the stronglifts template with varying rep schemes with a 50kg weight set.

Main goals are to just be as big and strong as possible while hopefully limiting injuries.Bodyfat isn't gonna be a big concern for a while untill i get the weight up.I'm 6:1 and at 13 stone at roughly 10% bodyfat{guess}.

I'm now on a rough bodybuilding type split with mostly compound exercises.

Thats it really for the minute Im sure I'm leaving out plenty.

Remmy

Today:legs

Damn I should write this down.My mind is like a sieve.

10 mins warmup stationary bike.
Stretches.

Squats
Olympic bar 15 reps.

30kg:10 reps
:10 reps
:10 reps

40kg:7 reps
:7 reps
:7 reps

straight leg deadlift off a box
20kg: 10 reps
40kg:12 reps
40kg 12 reps

Leg press
30kg :10 reps
50kg :20 reps
50kg :20 reps
50kg :20 reps

leg extension
45kg
15 reps
15 reps

leg curl
30kg
10 reps
10 reps


Thoughts.Happy enough with it.I was planning on doing more volume in squats and less of the other crap but i haven't trained legs in 2 months and my form felt so screwy.I have to say having been used to low reps and sets im getting pretty addicted to volume.

I might throw up a video of my squating for critique in the next few days.Knees have a tendency to slide in.Im not sure what that's due to.Hip mobility maybe?Anyways the weight is laughable but I want to make sure my form is spot on in the squat is spot on before i start ramping it up.

Oh and I love straight leg deads!:D

Actually looking at it now it looks like a silly amount of volume..

Remmy

two days ago...

chest.
warmups
2 sets of 10 pushups.

Dumbell bench
14kg dumbells
12 reps
12 reps

16kg d'bells
10 reps

18kg d'bells.
15 reps
15 reps

20 kg d'bells.
10 reps*pr
10 reps*pr
10 reps*pr

18 kg d'bells
10 reps

16kg d'bells
10 reps
10 reps

14kg d'bells
10 reps

hammer strength bench press machine
30kg 20 reps

40kg 15 reps
40kg 12 reps
40kg 12 reps


very chuffed with the 20kg dumbells.heaps of progression there methinks.I think I'll stick with the 'bells over the benchpress for a while.

gabgab

Doing a similar approach myself Remmy, almost identical height and weight also. I am gonna lash along till Christmas, drink alot and eat alot over christmas and then do lots of conditioning stuff and clean up the diet

I will keep an eye on your log,

Remmy

Went in with the belief of having 2 hours.Something came up and I ended up having only 30 minutes.Grr.

Back extensions
2x10 unweighted.

Box squats
40kg
3x10

deadlift
80kg
1x5

Grand session considering I only spent like 20 minutes actually lifting. I tried box squats for the first time today seen as my squat form is so sucky.I think I'll stick with them for a while.

Inspector Coptoor

Remmy wrote: »

two days ago...

chest.
warmups
2 sets of 10 pushups.

Dumbell bench
14kg dumbells
12 reps
12 reps

16kg d'bells
10 reps

18kg d'bells.
15 reps
15 reps

20 kg d'bells.
10 reps*pr
10 reps*pr
10 reps*pr

18 kg d'bells
10 reps

16kg d'bells
10 reps
10 reps

14kg d'bells
10 reps

hammer strength bench press machine
30kg 20 reps

40kg 15 reps
40kg 12 reps
40kg 12 reps


very chuffed with the 20kg dumbells.heaps of progression there methinks.I think I'll stick with the 'bells over the benchpress for a while.

There's something like 213 reps for chest in this workout which is a HUGE amount.

Would you consider upping the weight on the DB bench and doing 5 sets of 5 reps?
You could maybe manage 28kg DBs or 30kg DBs based on what you did there.

might be a better approach for strenght gains

Remmy

Liam Henners257 wrote: »

There's something like 213 reps for chest in this workout which is a HUGE amount.

Would you consider upping the weight on the DB bench and doing 5 sets of 5 reps?
You could maybe manage 28kg DBs or 30kg DBs based on what you did there.

might be a better approach for strenght gains

Yep Definatly agree with you there on the mad volume.I'm still new to the gym before that I trained at home so it's very much a case of a kid in a candy store trying out the new sh1t.

Remmy

Did a bit at home today to clear my head.

upright rows 3x12 25kg
and 5x5 30kg.

Inverted body rows useing a 1inch rope.
5x5

Love the body rows!I never tried them before.The rope i was useing is crappy and It ripped up my hands but It was well worth it.Great arm pump off them too wasn't expecting that.

Remmy

Bit done at home hence the girly weight.


20 bodyweight squats
Box squats 50kg
5x5

20 barbell pushups.
Incline bench 45kg
5x5

Remmy

Deads
8x3

Not including warmups..
70kg
3 reps
3 reps
3 reps


75kg
3 reps
3 reps


80kg
3 reps
3 reps
3 reps


Well happy with this.Now my form seems down The weight just flys up.I felt like I had plenty more in the tank in all of these.If only squatting was this easy.:D Oh these triples were touch and go.

Remmy

overhead press 5x5 40kg.

Remmy

gabgab wrote: »

Doing a similar approach myself Remmy, almost identical height and weight also. I am gonna lash along till Christmas, drink alot and eat alot over christmas and then do lots of conditioning stuff and clean up the diet

I will keep an eye on your log,

Cheers gabgab.I enjoyed looking at your log.Are you still knocking away at crossfit?




I was pretty ill over the past week so only back training now.I had zero appetite or anything so it sucked.

Just did a bit at home to ease myself in tonight.


overhead press.
45kg 5x5

one handed barbell snatch 20kg.
10 each side.

rope rows
5x5

25kg barbell curls.
5x5


Felt so good to get back into it.Finished off the better half of a tub of peanut butter after.




tomorrow I wanna see how fast I'm able to do a mile and 50 burpees along with the normal weight training.

Remmy

i have been lazy about posting my workouts into my log.
Monday,9 November.

squats 5x5 60kg

overhead press 40kg 5x5

deadlift
60kg 2x5
80kg 5x3

ez bar curl 25kg 4x6

messing:one handed ez bar overhead snatch.25kg


damn i should have done more deadlifts.I should also be doing goodmornings.I want to start building up the weight on 1handed overhead snatches with an olympic barbell.Squats were ok not great.I should be eating more food also.!:mad:

Remmy

5kg plate ''neck curls''
3x12

squats 60kg 5x5

legpress 110kg
3x10
120kg 20 reps

bent over row
40kg 5 reps
45kg 5 reps
40kg 5 reps
40 kg 5 reps
40kg 5 reps


benchpress 5x5 50kg
benchpress 60kg 3 reps
benchpress 60kg 5 reps.




Great session today.I should note that the squats done today were normal and the last days ones were done in a smith machine.There isn't a powerack in my gym so im limited by the ammount i can clean and press.They felt great though.

Remmy

Neck curls 3x12 5kg
10 reps 10kg plate
10 reps 10kg plate
10 reps 10kg plate
8 reps 15kg plate


front squat. 50kg 5x5


overhead press 40kg 5x5


deadlift 8x3 90kg


barbell shrugs 60kg
60kg 10 reps
60kg 10 reps
60kg 5 reps*dang it my grip just opened up and i lost the bar.
60kg 10 reps.


gunnage
alt d'b curls
10.5kg 10 reps x 2 reps.


front squats were tricky but fun!Some of the deadlifts were regular grip,some were cross grip as my grip got worse.All that took me the better part of two hours..I need to speed up...and fcukin eat.Plus the overhead press pisses me off.I love the movement but progression is so slow on it compared to bench.Think i'm gonna add in seated smith press after the standing oh's.

Remmy

after lots of faffin around with lifts just thrown in randomly Im just gonna go back to starting strength and stay there untill I feel as if I need something more complex.

Just did these with 40kg to get a feel of the sets and reps.

3x5 Squat
3x5 Press
3x5 Power Cleans
chinups.(4)

God im an idiot.Think I realised why i was getting calf pain when squatting below paralel.I wasn't tightening my core.oh jeez.

few sets of curls with 12kg bells and one set of alt curls on an incline bench with 10.5's

Question for anyone reading this.In starting strength for deads its 1x5 but I had been doing 8x3 for a while.Would the more volume of 8x3 mean I could progress with heavier weight quicker?

Remmy

squats 3x5 45kg
bench press 3x5 45kg
deadlift 1x5 45kg
close grip bench 1x10 45kg

20 rep squat set and 2 sets of 30 shrugs with 45kg on the barbell

Remmy

neck curls with 5kg plate 2 sets of 5 reps.


3x5 squats 60kg

press 3x5 40.5kg!!

power clean 3x5 50kg.

seated military press[smith machine]''not including ramp up sets''

55kg 3x5.after every set 2 chins done including ramp up sets.think i did in total 15.

then 3x10 seated military press[smith machine]40kg

some shoulder dislocations and scap pushups.

lat pulldown 3x12 50kg.

happy with overhead press.I think adding in more volume will make me able to press more.I cant wait for bench wednesday!!Oh I am starting GOMAD too.

Remmy

bench
60kg 5 reps
50kg 10 reps
55kg 5 reps.

deadlift 1x5 100kg

smith machine squat 3x5 60kg

dips[parallel bars]
12
10
4

concentration curls 10.5kg bells.3x10
skull crushers ezbar plus 10kg 3x10

close grip smith bench 30kg 25 reps.

Remmy

i had planned to do some overhead pressing today but some wankbagg bent the bar into a bannna shape.

yates row 40kg 3x15

seated dumbell press *fckin love these.

17kg bells 3x10

pinwheel curls 10.5kg 2x20

skullcrushers ez+10kg 3x20

alt bell conc. curls 10.5kg 4x10

machine row 80kg 3x12

lat pulldown 60kg 3x12
mean to do dbell stepups and smith squats.gonna kick the shiit outta my legs tommorow.

Remmy

30kg squats 5x10

Remmy

tuesday;1st december.

incline bench 40kg 5x10
incline flyes 7kg 3x15

Remmy

wednesday;2nd december .Back.

bent over db rows.

20kg bells 10 reps
22.7kg 2x10
25kg bells 2x10
27.3kg 2x10

seated rows 70kgx10
80kgx10
90kgx10x10x10

lat pulldown
70kgx10x15x20

alt curls12kg x5x10x10

9kg x 20

Remmy

friday

60kg back squats smit machine 5x5
leg extension 70kg 5x10
leg curl 70kg 5x10
seated smith press 50kg 5x5{to chin and up]
alt curls 11kg bells 5x6

Remmy

right haven't been lifting or eating proper for ages due to studying and other such twoddle so elbows back to the grindstone...

Friday last..
benchpress
50kg 5repsx2
60kg 3 reps x3

db bench
20kg bells
10 reps.

22.7kg bells
5 reps x3

lat pull down 80kg-love this machine dunno why.
10 reps x 5

db shrugs 34kg bells
6 reps x 4.


mehness..It was ok considering I haven't been at it for a few months but bad considering..im weak as fcuk..I'm 6:1 and just over 13 stone now.I think I'll post up a pic next log in just to spur myself on.Potrait of a weak skinny person..

Remmy

decided im gonna give westside a try.I'm still shakey on the finer details of it so if anyone sees anything wrong just shout.

earlier today.

ME lower:

conventional deadlift
40kg-5 reps
60kg-3 reps
70kg-2 reps
80kg-3 reps
90kg-2 reps
100kg-1 rep
110kg-1 rep

Legpress
60kg-10 reps
80kg-10 reps
100kg-12 reps
120kg-10 reps
130kg-20 reps

lat-pulldown
50kg-10 reps
70kg-10 reps
80kg-5 reps
90kg-5 reps
90kg-5 reps
90kg-7 reps
90kg-7 reps
70kg-20 reps

inclined situps-unweighted.
3 sets of 12 reps

smith machine calf raises*not sure why i did these.
35kg-20 reps
35kg-20 reps
45kg-20 reps
45kg-20 reps
45kg-20 reps









felt good..took me 90 mins.

Remmy

ME upper

Bench
DC shoulder warmup

olympic bar-20 reps.
40kg-5 reps
40kg-5 reps
60kg-2 reps
60kg-2 reps
70kg-1 rep~pr
70kg-1 rep
80kg-miss
80kg-miss

Dumbell floor press
18kg db's-10 reps
18kg db's-10 reps
18kg db's-16 reps

tricep pushdown on lat pull-down.
50kg-10 reps
50kg-10 reps
50kg-10 reps
50kg-10 reps
50kg-10 reps

seated db curls
10.5kg-10 reps
10.5kg-10 reps
10.5kg-10 reps

olympic barbell curls
25kg x 7
25kg x 7
25kg x 7
25kg x 7


really pissed with missing 80kg's on the bench.I lowered it to my chest and i just could not push it off.bugger...

Remmy

Wednesday RE lower

DC shoulder warmup

barbell squats
40kg-10 reps
40kg-10 reps
40kg-10 reps

bent over barbell rows 40kg
5 reps
10 reps
5 reps
5 reps
5 reps

Legpress
50kg-10 reps
100kg-10 reps
130kg-10 reps
130kg-10 reps
130kg-10 reps
130kg-10 reps
130kg-30 reps

leg curls
60kg-10 reps
60kg-10 reps
60kg-10 reps
60kg-10 reps
60kg-20 reps

barbell shrugs
40kg-10 reps
60kg-10 reps
60kg-10 reps
70kg-10 reps
70kg-10 reps

70kg-5 deadlifts
70kg-10 deadlifts
70kg shrugs-10 reps

Remmy

RE upper

olympic bar x 20
bench 50kg 3 sets 10 reps.
olympic bar x 20

dips-negatives
10
5
10

19kg db's.palms in press
10
7

25kg db's bent over rows
10
7
10
10
10

hang cleans
40kg-5 reps.
50kg
5
5
4


jesus.My form must really suck on shrugs cause i have sore'r traps from doing those few hang cleans than from ever doing shrugs.

Remmy

20kg bells incline bench
5 reps x 13 sets
40kg smith machine
hammerstrength

single handed tbar rows 40kg 4x10

Remmy

coming back from a rotater cuff thing which was really annoying.

rotater cuff stuff.

deads 60kgx5

70kgx2
90kgx3
115kgx3
125kgx3