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

Remmy

neck work-5kgplate 4x20

power clean 40kgx3
50kgx3
60kgx3
70kgx5

military press
40kg 5x5

curls 12.5kg 2 x10

shrugs 70kg 3x10


powercleans and shrugs felt great.can really feel it in the traps now.military was light hence it was the first pressing i have done in a month.false grip down to face.

going back to westside monday.cant wait.must do neck,rotator and abs more often.

weight is on 195 pounds.wanna crack 200 pronto.

Remmy

dead stop tricep extensions
25kg 5 setsx10



upright rows
30kg 7 setsx10



neck
5kg
plate x100


nothing special.upright rows were about clean grip up to chest.They felt the most comfortable.I'm starting to read the old articles in the westside barbell archives section.Jesus so much quality info there its not even funny!answered so much questions i had myself in my newbieish level.

Remmy

ME-Lower

neck
5kg plate
20x5



deads
40kgx5
50kgx3
70kgx2
100kgx2
110kgx1
120kgx2

legpress
90kgx10
130kgx10
150kgx10
170kgx32

db straight leg deads
19kgx10
20kgx12
20kgx12
20kgx12

Remmy

ME-Lower-Monday
neck 5x20 reps.-5kg plate.

deads
40kgx5
50kgx3
70kgx2
100kgx2
100kgx2
110kgx1
120kgx2-pr
130kg-miss got to my knees.


legpress
90kgx10
130kgx10
150kgx10
170kgx32-PRweight and reps.

plank-1 minute.

dumbell straight leg deads
19kgx10
20kgx12
20kgx12
20kgx12

Remmy

ME-upper-tuesday

db power cleans 3x12.

close grip bench
bar x 20
40kgx4
50kgx1
60kgx2

barbell shrugs
40kgx10
80kgx7
80kgx7
60kgx15
60kgx15
60kgx15

tri pushdowns
40kg 10x10-pumptastic

lat pulldown
3x12-90kg

curls
3x12 10.5kg



ab pulldowns
20kg-10 reps
30kg-10 reps
25kg-15 reps
25kg-15 reps
30kg-10 reps
40kg-10 reps

incline situps
3x12


barbell curls 3x12

Remmy

RE Lower-wednesday

squats 50kg
3x12
front squats 50kg-12 reps.

some stuff on the legpress.

smith machine calf raises-a bazillion reps up to 90kg or so.

muck/no squat rack so i have to clean and press it onto my back so its limited by how much i can overhead press.I'm doing front squats from now on.Im not sure what do to hit the hamstrings hard.kinda on the fence between a number of things.

Remmy

RE Upper-friday

dumbell power cleans 9kg
3x12


Military press 40kg x 6,10,5,5.

dumbell bench 19kg
5 reps
5 reps
5 reps
5 reps
10 reps

barbell shrugs
40kg-10 reps
60kg-10 reps
60kg-10 reps
70kg-10 reps
70kg-10 reps
80kg-10 reps*PR!


dumbell rows
19kg-10 reps
22kg-20 reps*PRreps on that weight.



tri pushdown
20kg-10 reps
35kg-10 reps
40kg-12,15,15
20kg-30 reps=pump

ez curl bar+15kg
3x10 reps

some cable curls.

Remmy

db power cleans
6kg 3x12

kroc rows
20kgx10
22kgx30-pr

deads
40kgx5
70kgx2
80kgx2
110kgx2
120kgx1
130kgx1-pr

legpress
50kgx10
100kgx10
170kgx20x10x10

smith calf raises
60kg 15repsx5

ez bar curls+10kg
3x15-too light.

db stiff leg deads 20kg
10reps x5

happy with the 130kg deadlift.I had to do the rows first because there was loads of rugby guys in practicing hang cleans with empty bars.ALL the bars!Anyhu once i got the db power cleans and rows done they were gone so I did the deads.

Remmy

Wednesday


Clean and press.50kg 3x5-no rest

single dumbell push press 3x10 25kgbell.-no rest

barbell curls-25kg-3x15

good session this.simple but effective.since I took no breaks I was in a muck of sweat afterwards.


goals for tommorow;
clean and press 50kg 5x5
db bench 22kg 3x10
front squat 60kg 3x5
deadlift 90kgx10(bodyweight=90kg)
hanging leg raises x dont know yet.
sandwich curls supersetted with liter of choclatte milk raises..
please god the showers are working tommorow.:rolleyes:

Remmy

Friday.

Db power cleans 3x12

50kg clean and press 3x5-no rest{bar returns to ground after every rep}

Db bench 20kg 3x10

front squat
60kgx1-aint gonna happen going forward onto my toes.
50kg 3x5

Deadlift
90kgx10

Bench dips;BW,20,20,20,20,

hanging leg raises
3 reps-grr damn my weak core

hanging knee raises 5x5




Thoughts.
I was sweating buckets after the clean and press.There was a bit of leg drive during the military press portion of the lift but it wasnt quite a pushpress.The dumbell bench was nearly relaxing to get to lie down on a bench after the c&p.God the front squats were ugly!My core is really letting me down.I have the strength to front squat about 90 or 100kg in my legs but I just keep tipping forward onto my toes.Ho hum just something that needs to be worked on.The deads were nothing to write home on.Its bodyweightx10 so I might work on moving the weight i can rep on the deadsx10.Bench dips were sweet...Hanging leg/knee raises again highlighted how weak my core is.That is all.

Remmy

non lifting day.

11:30ish-massive bowl of muesli with a liter of Milk.

2:30ish-3 fried eggs and a half liter of oj.

4:00ish-(supermacs)smokey bacon burger and large chips.


5:00ish-smokey bacon burger,larger chips,medium choclatte milkshake,medium milk,medium coke.

5 mile walk

7:00ish-2 fish oils.

8:00ish-2 fish oils

9:30ish-10inch spicy beef pizza,2 beers.

Remmy

First day free after a few tough exams.feel ready to destroy myself!Gym membership is up so its going to be me utilising a 50kg barbell and dumbell set for the time being.It sucks but it will do for the interim.My workouts will be in a kinda metcon fashion to get the most out of the light weight.

25kg barbell.as fast as possible
10 stifleg deads
10 barbell rows
10 military press
10 btn press
1 minute rest then;

25kg barbell lunges
25yardsx5-about 2 minutes rest in between each 25.

single arm db floor press
21kg dumbell
each hand x5
each hand x 10-core feels like it knows me.

2 more 25 yard lunges.

25kg barbell curls
10 repsx5
reverse curls 10 repsx3

I doubt he reads this but I have to thank Barry Oglesby for that vid he posted up.Lunges always felt weird but I widened my steps and they feel good now.


food today was good today but I fell in the latter part of the day down when I went to Dublin to catch the Munster match.


9:00;4 sausages, slices homemade bread,2 large glasses of water.

1:00;2x sirloin steak and 2 cups of veg.{boiled carrots,peas,sweetcorn from frozen.1 large glass of water.

5:00;{bugger}7inch pizza pepperoni,bbq chicken,bacon.bottle of deep river rock.

8:00;{bugger bugger}half a crappy hotdog with cheese.

11:00;1 glass of water,1 glass of milk.

2:00am;large bowl of muesli with milk and an apple
plan for tommorow and forseeable future;do something hard.

Remmy

Ok so Im 6:2 now and 205 pounds.I have never done much cardio ever because I was always very lean untill I made the effort to lift and eat allot but noticed I am getting very unfit so I tried this today;

10 thrusters{35kg barbell}10 burpees x3 without any rest.

time:10 minutes 20 seconds

God I am one unfit backstard!That nearly killed me and it was no weight at all.

Magic Eight Ball

Remmy wrote: »

That nearly killed me and it was no weight at all.

Burpee Deadlift FTW :pac:

Remmy

Magic Eight Ball wrote: »

Burpee Deadlift FTW :pac:

that sounds tough..must give it a go!



one giant set with 35kg barbell with no rest between exercises.

10 bent over rows
10 stiff leg deads
10 hang cleans
10 front squats
10 military presses
10 backsquats
10 behind the neck presses
10 good mornings

repeated twice.I rested for two minutes after the first giant set and then did it again.

My first set was 8 min 44.
my second set was 7 min 56.

tough tough.




















later on that evening

franley:21,15,9-1st time.=8minutes 32. fcuk..

Remmy

5 pullups~crap.

barbell curls

20kgx10
25kgx10
30kgx10

snatch grip rows
30kgx10x5

db swings-20kg bell.
1st set-10 each hand
2nd set-10 each hand
3rd set-10 each hand

upright rows-barbell.
15kgx20 reps
25kgx15 reps
30kgx12 reps
30kgx10 reps
35kgx10 reps

Remmy

chest n tri

bench
20kgx20
30kgx10
45kgx20

skullcrushers
15kgx15
25kgx10
35kgx3-nearly lived up to its name FCUK.
30kgx10
25kgx20

db flyes
7kgx20
12kgx10 x5sets-me likee.


bench dips bw 20,15,15.

Remmy

shoulders n traps

seated db press
12kgx10
17kgx10
17kgx10
17kgx10
17kgx10
17kgx10



one arm barbell snatch
bar + 15kg- 5 each arm
bar + 20kg- 5 each arm
bar + 25kg- 5 each arm


bent over rear laterels
7kg bells x 15
12kg bells x7

laterall side raises
7kg bells x 20
12kg bells x 20


later on that night while watching the international{btw kickass film}

pushups
10repsx5 sets

situps
10 repsx4 sets

Remmy

back n biceps

chinups
2,2,2,2,2


snatch grip Rows
20kgx10
30kgx10
40kgx10

regular grip
40kgx10
40kgx10
40kgx10
40kgx10


barbell curls
10kgx10
20kgx10
30kgx10
25kgx15


pinwheel curls
12kg bells-20 each arm
20kg bells-20 each arm-some body english


bent over dumbell rows
20kgx10
22.5kgx10
32kgx15 repsPR!woo


did this then my friend got a new car so I said I'd go in with him for spin.Was planning on doing 30 mins steady state on the treadmill but my body had other plans.


treadmill incline walk 5 mins warmup

50 dc broom disclocations

row 500m.time=2 mins16
row 500m.time=2 mins 7
row 500m.time=2 mins 8

took about 1min-rest in between each.


deadlifts
60kgx5
80kgx2
85kgx1
110kgx2
130kgx1
100kgx10rep pr

Remmy

squat. worked up to 80kgx5 .

military press
worked up to 50kg i think.

db bent over row.
40kg x10 x4

rowing
500m 1 min 55.~its a pr but sweet baby jesus.I went all out untill 300m then i just died and coudnt keep up the same speed.


First time in a squat rack.Its soo cool not having to clean and press it in and out of position!I have doms in my quads i have never had before.plus there was some absolute monsters inn the gym today.

plan for tommorow is chest and triceps.