My Weightlifting blog

Thursday 11-03-2010

Deadlift
1 x 5 @ 40 kg
1 x 5 @ 60 kg
1 x 5 @ 70 kg
2 x 5 @ 80 kg - very tough today :S

Incline DB Press
1 x 5 @ 16 kg
2 x 5 @ 19 kg
2 x 5 @ 21 kg - tough

DB Rows
1 x 5 @ 25 kg
5 x 5 @ 30 kg - easy, dunno why i get stronger so fast in this

Pull ups
2 x 5 @ bw
2 x 2 @ bw - behind the neck

BTN Shoulder Press
2 x 10 @ 20 kg

Bench Dips
3 x 10 @ bw - easy

Lateral Raisell
3 x 6 @ 9 kg

Lever Calf Raisel
3 x 10 @ 25 kg - 1 sec pause at top & 2 sec pause at the bottom

Monday 22-03-2010
- Back-specific workout

Pull ups
1 x 6 @ bw
1 x 5 @ bw

DB Rows
1 x 5 @ 22 kg
3 x 5 @ 28 kg
1 x 5 @ 30 kg
1 x 5 @ 32 kg

Dumbbell chest-supported Row
1 x 5 @ 15 kg - tough
1 x 10 @ 12 kg
1 x 8 @ 12 kg

Squat [ATG]
1 x 5 @ 30 kg
4 x 5 @ 40 kg
-went seriously deep with these, almost litterly did touch my ass to the ground ;p

BB Bicep Curl
1 x 10 @ 15 kg
3 x 8 @ 20 kg

Lateral Raisell
1 x 6 @ 9 kg


Apparently I lost my last blogged workout here, or perhaps I didn't push the suBathmateit button dunno. Anyways last weeks training, was Thursday I think, and it was terrible. Felt bad on my way to the gym, most likely due to bad timing of my breakfast. I felt that my 'freshness' peaked already before I left home and when I entered the gym I felt tired and weak.

So I pretty much just trained my arms and calves as I didn't feel for compound movements at all that day.

Todays training was great though, which is very ironic considering that I've been with my girl all weekend, and I didn't really proper time my meals nor ate sufficient proteins, although I did eat all my other supplements.

In theory it could be because I had an awesome weekend with my girl, great sex & food and I've been feeling overall happy and confident; which as some know has a great influence on testosterone levels.

In reality it makes no sense at all, since I got less than 50% of my protein needs Saturday, and didn't get enough calories altogether either Friday or Sunday, which should result muscle loss and me feeling weaker this week.. but for some reason I felt GREAT today. That is except for the first 5 min where I thought I was going to have a bad workout again, but then I started doing rows and I did 32 kg no sweat. Soon I'll do sets of 36 kg and then I have to do Barbells since their heaviest dumbbells are 36 kg.. bah! :S

I will be doing a split-workout for the next month or so just to mix things up a bit. Today was back and legs, next time will be chest & legs again, and 3rd workout will be legs & isolated arms.

I think you need to re asses your diet in regads to trianing..

Doesnt look like your squats have improved..


Judgeing form the photos you are too concerned with having a six pack then putting on some size/strength. Also you use one of those stupid ab wheel things.

Start eating more and train with more intensity.. My girlfriend squats ass to floor 60kg for 20 reps im sure you can as well..

deadlift squat dead lift squat eat eat sleep...

hey hows it going, i am actually a bodybuilder myself and a powerlifter, the things that you need to learn is overtraining is caused so easy if you do squats a day after deadlifts or anything like that, my split looks like, Monday: chest, Tuesday:back Wednesday: shoulders:, Thursday:legs and Friday arms, i train abs and calves most days of the week as they are my weak point but, you need to make sure you are getting at least 8 hours sleep sleep a night and even try to get some cat naps, stay with low GI carbs and a high protein diet, also take multi vitamin to keep healthy.

comment back if you need any tips or advice

eurotrash;374733 said:

I think you need to re asses your diet in regads to trianing..

Doesnt look like your squats have improved..


Judgeing form the photos you are too concerned with having a six pack then putting on some size/strength. Also you use one of those stupid ab wheel things.

Start eating more and train with more intensity.. My girlfriend squats ass to floor 60kg for 20 reps im sure you can as well..

deadlift squat dead lift squat eat eat sleep...

Click to expand...

I'm taking it very easy with the squats, focusing mostly on perfect technique, as I have a weak right knee, former injuries and it does bother me now and then. It's not like 40 kg feels like a mountain to me, I do twice that in Deadlift (which isn't much either i know)

I should eat much more, my metabolism is high, but I honestly can't afford to eat much more healthy food than I am now. That will change when I get money from my apartment, but as of now i'm doing what I can on a low-carb diet with an extremely tight budget.

The Evil Wheel exercises are not stupid, far from it. You probably think that it's crap just because it looks like something out of tv-shop? This is one of the best abs exercises out there, right in line with the likes of dragon flags and such (although not that tough). I highly doubt you got more expertise than Pavel Tsatsouline or Chris Shugart and many other recognized trainers who praise them, e.g. here. Now I'm going to assume (just like you assumed all I care about is a six pack, without knowing shit about me) that you haven't even tried the ab wheel?

bigc77;374737 said:

hey hows it going, i am actually a bodybuilder myself and a powerlifter, the things that you need to learn is overtraining is caused so easy if you do squats a day after deadlifts or anything like that, my split looks like, Monday: chest, Tuesday:back Wednesday: shoulders:, Thursday:legs and Friday arms, i train abs and calves most days of the week as they are my weak point but, you need to make sure you are getting at least 8 hours sleep sleep a night and even try to get some cat naps, stay with low GI carbs and a high protein diet, also take multi vitamin to keep healthy.

comment back if you need any tips or advice

Click to expand...

hey what's up bigc77, yeah you're right over-training is easy to do, I'm trying a split routine for some time now, and I won't do squat & deadlift on the same session in this period.

Sleep is indeed important, but that is the one thing I am doing right I think hehe, except for the powernaps (cat naps is the same?) if I do those, even just for an hour, I can't fall asleep at night. That's been a problem for me since I was a kid.

I eat my vitamins and fish oil etc, but I do get too little protein. Will order some Whey as soon as I can afford it though, it's such an easy & convenient way to make sure you get enough proteins (:

Do you have a blog somewhere btw?

haha yeah cat naps can be a bitch for your sleeps later on at night lol, nah i haven't posted a blog just yet, how often do you try to increase your poundage on your exercises?? and what are your primary goals ???

Thursday 25-03-2010

- Chest specific day

BB Guillotine Press - first time doing this, felt awkward, but it's supposed to be great for upper pec activation
1 x 15 @ 20 kg
3 x 8 @ 30 kg - not challenging but I need to learn the technique

Incline DB Press
1 x 5 @ 16 kg
5 x 5 @ 19 kg

Cable Extension
2 x 5 @ 15 kg
4 x 5 @ 17½ kg

Cable Mid Pulley Crossover
3 x 8 @ 10 kg

Dips
1 x 5 @ bw - first time in 6 months, man my technique has gone bad :S

Not a very good training, dunno what's going on lately, I expected to be able to lift much more in incline bench :S

what are u going for strength or size, your incline might be weaker due to fatigue remember your doing them after guillotines, be careful with guillotines as well there really strenuous on the rotator cuff.