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  #41  
Unread 06-04-2014, 04:49 PM
Salvatore Salvatore is offline
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Location: Australia
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Last week my bodyweight was at a low of 73kg, today I weighed 74.5kg.

How am I going guys? Progressing compared to the last set of pictures?

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  #42  
Unread 06-04-2014, 05:21 PM
noah_k noah_k is offline
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Really like the look of the home gym setup !

That said, progress is looking solid. The only thing is your chest seems relatively underdeveloped compared to your legs / lats / arms. That's not to say it's small, but the rest is more developed. With less bf% definition will improve regardless.

And I know how hard it is dig yourself out of a vicious cycle with depression, to make that commitment and start a transformation. So huge congrats on that note.
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  #43  
Unread 06-04-2014, 06:08 PM
loc loc is offline
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Progressing nicely keep it up
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  #44  
Unread 06-05-2014, 03:50 AM
Salvatore Salvatore is offline
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Quote:
Originally Posted by noah_k View Post
Really like the look of the home gym setup !

That said, progress is looking solid. The only thing is your chest seems relatively underdeveloped compared to your legs / lats / arms. That's not to say it's small, but the rest is more developed. With less bf% definition will improve regardless.

And I know how hard it is dig yourself out of a vicious cycle with depression, to make that commitment and start a transformation. So huge congrats on that note.
Thanks Noah, the setup has been getting the job done for the last year. I think the only thing missing is a full set of dumbells (5kg-60kg).

Thanks for being honest and pointing out my weakness! I thought my chest was ok, but I seem to hold all my mass at the top rather than the bottom. The only exercise I have ever used for chest is flat barbell bench. I do this with my scapula retracted, and a pause at the bottom to get more pec involvement.


This is another reason why I need to get dumbbells ASAP! Do you think parallel bar dips will hit the chest more than flat bench?

Unfortunately, people can't come anywhere near comprehending what depression feels like. They write you off as being: lazy, selfish, uncaring, moody etc. There are a few people that have tried to understand my day to day issues, and they "get it". I am thankful for them. Do you have personal experience with depression?

Quote:
Originally Posted by loc View Post
Progressing nicely keep it up
Thanks man
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  #45  
Unread 08-02-2014, 05:20 AM
Salvatore Salvatore is offline
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Join Date: Oct 2012
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Ok, time to get back on track. I've been bitten by the powerlifting bug, and physique has taken a backseat for now. I got down to roughly 71kg/156lbs @ 12ish% bodyfat, and I'm finding that I always seem to be run down (Have gotten 2 colds within 4 weeks!!).

I was going to run Ultimate Diet 2.0 to get down to 10% and below, but I'm already struggling to keep up intensity, energy levels and general wellbeing. I might attempt to get down to 10% when I have more lean mass.

I'm going to run the Doug Hepburn Powerbuilding Routine which is:

Monday & Thursday
Squat 8x2 @ 80%
Bench 8x2 @ 80%
Squat 3x6 @ 60%
Bench 3x6 @ 60%

Tuesday & Friday
Deadlift 8x2 @ 80%
Overhead Press 8x2 @ 80%
Deadlift 3x6 @ 60%
Overhead Press 3x6 @ 60%


The 8x2 eventually becomes 8x3, and the 3x6 becomes 3x8. You're adding 1 rep on each exercise per session. Once the target sets & reps are reached, you increase the weight and start over.



My Current 1RM's at 71kg/156lbs are:

Squat - 120kg/264lbs
Bench (Paused) - 85kg/187lbs
Deadlift - 120kg/264lbs (This is what happens when you never Deadlift!!)
Overhead Press - 50kg/110lbs

Last edited by Salvatore : 08-02-2014 at 05:24 AM.
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  #46  
Unread 08-02-2014, 05:21 AM
Salvatore Salvatore is offline
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Theoretically, I should hit these maxes within 6 months:

Squat - 162kg/356lbs
Bench - 114kg/250lbs
Deadlift - 180kg/396lbs
Press - 78kg/171lbs


I chose this routine because I find it really difficult adding weight to the bar from session to session. This is compounded by training at home by myself most of the time, so garnering motivation is difficult. There's also that little depression issue that I have lol.

Today's sesion:

Squat 100kg - 3,2,2,2,2,2,2,2
Bench 70kg - 3,2,2,2,2,2,2,2
Squat 80kg - 6,6,6
Bench 60kg - 6,6,6


Surprisingly, I felt screwed when I did the 3x6 portion. Really didn't expect my muscles to feel that fatigued from doing the 2 rep sets. Deadlift & press tomorrow. It's time to get that damn Deadlift up!!!
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  #47  
Unread 08-03-2014, 02:51 AM
Salvatore Salvatore is offline
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Deadlift 100kg x 3,2,2,2,2,2,2,2
Overhead Press 40kg x 3,2,2,2,2,2,2,2
Deadlift 80kg x 6,6,6
Overhead Press 35kg x 6,6,6


Lower back is fried.
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  #48  
Unread 08-08-2014, 12:00 AM
Salvatore Salvatore is offline
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Squat 100kg x 3,3,2,2,2,2,2,2
Bench 70kg x 3,3,2,2,2,2,2,2
Squat 80kg x 6,5,4,4,4,3 60kg x 10
Bench 60kg x 6,5,4,4,4,3 50kg x 10

Decided to change to the 6x6 & 1x10 scheme. I'm also looking for hypertrophy, not just strength. Eating like a horse as well.
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  #49  
Unread 08-12-2014, 04:03 AM
Salvatore Salvatore is offline
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Deadlift 100kg x 3,3,2,2,2,2,2,2
Overhead Press 40kg x 3,3,2,2,2,2,2,2
Deadlift 80kg x 6,5,4,4,4,3 70kg x 10
Overhead Press 35kg x 6,5,4,4,4,3 30kg x 10
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  #50  
Unread 08-19-2014, 03:29 AM
Salvatore Salvatore is offline
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Join Date: Oct 2012
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Been really busy so haven't had a chance to jump on the forum.

Squat 100kg x 3,3,3,2,2,2,2,2
Bench 70kg x 3,3,3,2,2,2,2,2
Squat 80kg x 6,6,4,4,3 60kg x 10
Bench 60kg x 6,6,4,4,3 50kg x 10

Deadlift 100kg x 3,3,3,2,2,2,2,2
Overhead Press 40kg x 3,3,3,2,2,2,2,2
Ukrainian Deadlift 40kg x 20,15,15
Overhead Press 35kg x 6,6,4,4,3 30kg x 10

Here's a vid of Ukrainian Deadlifts for those that aren't aware of the exercise. My form is much more strict though.

https://www.youtube.com/watch?v=MWeL0z9kcXw
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