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  #11  
Unread 10-24-2013, 04:08 AM
Salvatore Salvatore is offline
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Squat 92kg x 5, 5, 5, 5, 5
Bench 72kg x 5, 5, 5, 5, 5
BB Row 70kg x 5, 5, 5, 5, 5
Shrug 90kg x 8, 8, 8
Skullcrusher 30kg x 8, 8, 8
Curls 27kg x 8, 8, 8
Hyperextension 10kg x 10, 10
Decline crunches 13kg x 10, 10, 10

Trained with my uncle, gave me a bit more motivation to push hard.

Dinner will be 1kg of roasted potatoes, 500g of cottage cheese with a jar of corn chip salsa for taste.

Last edited by Salvatore : 10-24-2013 at 04:11 AM.
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  #12  
Unread 10-25-2013, 05:51 PM
Salvatore Salvatore is offline
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Did some conditioning/GPP work yesterday.

Thruster 8kg KB in each hand 10 reps x 4 sets
Cannonball 16kg KB 10x4
Swing 16kg KB 10x4

Thusters are a squat followed by an overhead press at the top: http://www.youtube.com/watch?v=gpB9AsEZLM4
Cannonballs are essentially an upright row from the ground
Swing is a hip hinge: http://www.youtube.com/watch?v=q0jalJ-3e7U

All exercises are done without rest, took me 7 minutes.
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  #13  
Unread 10-25-2013, 06:41 PM
ipax ipax is offline
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Salvatore, I glanced over your log, was about to write something, saw the 1kg roasted potatoes ... and figured better to backtrack and read more carefully

That icecream fitness routine seems to have a decent amount of work; I know f*ck all about program design, but may check again when/if I do. I prefer doing skullcrushers w/ kettlebells -- holding it by the horns keeps arms/elbows in much better alignment. Better even than EZ-curl bars. BTW, good gym setup I *want* to like the bowflex dumbbells, but IMO they're just too dang long to be comfortable. One day I may try out powerblocks.

As an aside I tried kettlebells but didn't pursue 'em since they built a different physique than what I wanted; may check out again. The guys whose material I looked at mostly were Steve Cotter, and Steve Maxwell.

OK, back to the potatoes again: 1kg, 170 carbs, oh, OK, that's not so out there

Good luck, man. And to your nephew, too.
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  #14  
Unread 10-25-2013, 07:29 PM
Salvatore Salvatore is offline
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Quote:
Originally Posted by ipax View Post
Salvatore, I glanced over your log, was about to write something, saw the 1kg roasted potatoes ... and figured better to backtrack and read more carefully

That icecream fitness routine seems to have a decent amount of work; I know f*ck all about program design, but may check again when/if I do. I prefer doing skullcrushers w/ kettlebells -- holding it by the horns keeps arms/elbows in much better alignment. Better even than EZ-curl bars.
Yeah, the volume is there for hypertrophy, but a bit more emphasis on strength compared to say Lyle's Generic Bulk. The progression is pretty aggressive (5lbs every workout on the compounds as long as you get all 5x5). Skullcrushers feel good at the moment, I'm just using the olympic bar, haven't had any shoulder/elbow pain while doing them.

BTW, good gym setup I *want* to like the bowflex dumbbells, but IMO they're just too dang long to be comfortable. One day I may try out powerblocks.
Yeah they're a bit bulky, fairly uncomfortable when doing alternating curls. My cousin (the one that lost over 100lbs) bought them as a thank you gift for me. I planned to purchase a full set of dumbbells (2.5kg-50kg, in 2.5kg increments) eventually, but I don't have the $3000 at this moment, so these are a suitable option for the time being.

As an aside I tried kettlebells but didn't pursue 'em since they built a different physique than what I wanted; may check out again. The guys whose material I looked at mostly were Steve Cotter, and Steve Maxwell.
Were you doing normal weight/strength training as well or just kettlebell workouts by themself? Most of the guys I've seen on Youtube that use kettlebells are lean but not big. They may be able to be used for hypertrophy, but I think the majority will use them as a strength/conditioning tool. Myself, just for conditioning.

OK, back to the potatoes again: 1kg, 170 carbs, oh, OK, that's not so out there
Haha, yep, I like big satisfying meals. Besides bread, potatoes are my go-to carb.

Good luck, man. And to your nephew, too.
Bold.
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  #15  
Unread 10-25-2013, 08:46 PM
ipax ipax is offline
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Kewl.

The kettlebell skullcrushers also hugely reduce wrist strain. I used kbs as an adjunct to other stuff. It wasn't for "strength" and it wasn't for (cardiovascular) conditioning, and looking back now I'm not sure wtf I was doing. In any event the multi-muscle movements invariably thickened me out which is why I scrapped it.

Ah, cousin, not nephew. Check
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  #16  
Unread 10-26-2013, 01:36 AM
Salvatore Salvatore is offline
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Bodyweight: 86kg

Squat 95kg x 5, 5, 5, 5, 5
Deadlift 110kg x 5
OH Press 47.5kg x 5, 5, 5, 3 45kg x 3
BOR (Bent over row) 62kg x 5, 5, 5, 5, 5
Close grip bench 50kg x 8 60kg x 8, 8
BB Curl *Didn't do curls, tendon on my left side is hurting like hell, probably increased the weight too quickly.
Crunches 13kg x 10, 10, 10
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  #17  
Unread 10-28-2013, 05:15 AM
Salvatore Salvatore is offline
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Squat 97kg x 5, 5, 5, 5, 5
Bench 75kg x 5, 5, 5, 5, 5 110kg x 1
BB Row 80kg x 5, 5, 5, 5, 5
Shrug 110kg x 8, 8, 8
Skullcrusher 35kg x 8, 8, 8
Curls *Didn't do
Hyperextension 10kg x 10, 10
Decline crunches 15kg x 10, 10, 10

Because my uncle knows how to train, he suggested I try 110kg for bench press. I got 1 rep by myself, then half a rep. Tendon on left side is still in agony, so I skipped curls again. I've got a 2 day break, so hopefully it heals up in time for next session.
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  #18  
Unread 10-29-2013, 01:06 AM
bigjoe68 bigjoe68 is offline
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Quote:
Originally Posted by Salvatore View Post
Squat 97kg x 5, 5, 5, 5, 5
Bench 75kg x 5, 5, 5, 5, 5 110kg x 1
BB Row 80kg x 5, 5, 5, 5, 5
Shrug 110kg x 8, 8, 8
Skullcrusher 35kg x 8, 8, 8
Curls *Didn't do
Hyperextension 10kg x 10, 10
Decline crunches 15kg x 10, 10, 10

Because my uncle knows how to train, he suggested I try 110kg for bench press. I got 1 rep by myself, then half a rep. Tendon on left side is still in agony, so I skipped curls again. I've got a 2 day break, so hopefully it heals up in time for next session.
Smart! Better to let it heal then push and aggravated it more
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  #19  
Unread 10-31-2013, 06:15 AM
Salvatore Salvatore is offline
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Squat 100kg x 5, 5, 5, 5, 5
Deadlift 115kg x 5
OH Press 47kg x 5, 5, 4, 3, 5 WTF?
BOR (Bent over row) 70kg x 5, 5, 5, 5, 5
EZ Bar Close grip bench 40kg x 8, 8, 8
BB Curl *
Lying crunches 17kg x 10, 10, 10


Had to go out to dinner, so the last 3 exercises I supersetted. Would've been a pain in the I need to read the rules post.I need to read the rules post.I need to read the rules post. to use the oly bar for close grip bench, so I just used the EZ bar. Tendon feels alot better, but was still a bit sore, could feel it especially while doing rows. Dunno what happened with overhead press. I think on the last set I stayed tight throughout, whereas the 3rd and 4th, I kind of loosened up. Will keep that in mind for next time.
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  #20  
Unread 11-02-2013, 09:24 PM
Salvatore Salvatore is offline
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Join Date: Oct 2012
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Squat 102kg x 5, 5, 5 *
Bench 77kg x 5, 5, 5, 5, 80kg x 5
BB Row 80kg x 5, 5, 5, 5, 5
Shrug 100kg x 8, 8, 8
Skullcrusher 40kg x 8, 6, 5
Curls *Didn't do
Good mornings 25kg x 10, 10
Lying crunches 15kg x 20, 18, 18

Didn't do all my sets of squats because my uncle was getting impatient. Did I tell you that he never trains legs? I'm going to have to start training by myself, he just throws me out of my groove.
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