Stronger & Leaner!

Elohim

The aim is in the title.
I'm 70kg, 185cm. Haven't measured BF % accurately unfortunately.

Found this workout and am going to see how it goes
http://www.muscleandstrength.com/workouts/power-muscle-burn-5-day-powerbuilding-split.html

I do squats at close to my max weight most days just to warm up as I'm a fan of them.

Today I did:
All weights are in Pounds and are not including the bar (44.1 lbs).
Set*Reps*Weight;

Squat 5*5*100
Bench 5*5*60
Incline Bench 3*12*30
Dumbell Bench 3*12*30 (each hand)
Dumbell Flys 1*40*22.5

Close-grip Bench 2*5*20
Seated French Press 2*12*30
Cable Tricep Extension 1*12*50, 1*12*60, 1*8*70, 1*8*60 (Fail)


Diet info:
My go-to dinner (always have the ingredients at home) at the moment is lean turkey mince(<2% fat, high protein) with spices and wholewheat pasta or potatoes and brocolli.
Breakfast is usually 2 boiled eggs and a big portion of raw oats with water.
Lost 5kg over the xmas eating mainly this so going to have to up my portions and add milk for the next while.
I also use ON Gold standard Whey.
I know the 'leaner' part of my goals might have to wait a while if I start eating enough to build muscle.

Might include daily food intake in here too instead of opening up a new thread in the other forum, hope that's ok.

Elohim

All weights are measured without the bar.
Sets*Reps*Weight(lbs)

Squat 5*5*110
Leg Press 3*12*180
Leg Press 1*40*140

Seated Calf Raise 3*12*135
45 Degree Calf Raise 2*40*180

According to the scales in the gym I'm now 67kg. Lightest I've been in at least 7 years but also the strongest.
All the above are personal bests so I'm losing weight and getting stronger
I haven't included any warm up sets.

Had to sit down and rest after the squats and leg press, the legs didn't appreciate the workout.

Elohim

Seated Barbell Press 4*5*70
Seated Arnold Press 3*12*15
Barbell Front Raise 2*12*25 (failed)
Dumbell Lateral Raise 1*40*5

Pinwheel Curls 2*5*32.5
Standing Barbell Curls 3*12*30
Preacher Curl 2*40*10 (+curled bar)

Front raises got very difficult, failed do them all in a row, just rested enough to be able to get another 2-3 done at a time.

The previous workout on the legs has finally caught up to me, calves are so tight it takes a while to walk comfortably! Guess I need to do more stretches etc.

Edit: Two days on and I still can't walk properly, calves killing me, am walking around on the tops of my toes. My god have I learned my lesson.

Elohim

Forgot my workout sheet today so just did one of the programs that I remember.

Bench 1*12*20, 1*12*30, 1*12*50, 5*5*65
Incline Bench 3*12*20
Dumbell Bench 3*12*35 (failed on last set)
Dumbell Flys 1*40*20

Close-grip Bench 3*10*15
Seated French Press 3*12*30
Cable Tricep Extension 1*40*70

Elohim

Back & Traps today.

Squat 1*10*50, 1*10*70, 1*10*90, 5*5*110
Barbell Rows 3*12*50 (including bar on this one)
Dumbbell Rows 3*12*22.5
Lat Pull Down 3*12*80
Seated Cable Row 1*40*60

Power Barbell Shrugs 3*12*95
Dumbbell Shrugs 3*12*50

Decided to throw in a bit of HIIT to the end of my workout.

Cardio (30 seconds each)

High Knee Run
Plank with Alternating Knee Drive
Right Leg Lunge
"Windshield Wipers"
Left Leg Lunge
Mountain Climb
Glute-Ham Bridge
Step (30secs right leg first)(30 secs left leg first)

Nearly Died. Couldn't finish the cardio cycle.

Elohim

All weights are measured without the bar.
Sets*Reps*Weight(lbs)

Squat 5*5*120
Leg Press 3*12*200
Leg Press 1*40*160

Personal best in the above exercises. Finally squating more that my body weight! Target one reached.

I wasn't able to complete these:
Seated Calf Raise
45 Degree Calf Raise

as the arch in my left foot was killing me for some reason. May have hurt it doing the leg press as it was fine beforehand! I decided best not to chance anything and leave it at that for the weights.

A bit of HIIT again:
Cardio (30 seconds each)

High Knee Run
Plank with Alternating Knee Drive
Right Leg Lunge
"Windshield Wipers"
Left Leg Lunge
Mountain Climb
Glute-Ham Bridge
Step (30secs right leg first)(30 secs left leg first)
Piston Crunch

Was a little easier (but still very tough) for me this time round, probably because I didn't finish my weights program fully. I still couldn't add pushups to the end of it though like I'm supposed to.

mickman

Elohim wrote: »

All weights are measured without the bar.
Sets*Reps*Weight(lbs)

Squat 5*5*120
Leg Press 3*12*200
Leg Press 1*40*160

Personal best in the above exercises. Finally squating more that my body weight! Target one reached.

I wasn't able to complete these:
Seated Calf Raise
45 Degree Calf Raise

as the arch in my left foot was killing me for some reason. May have hurt it doing the leg press as it was fine beforehand! I decided best not to chance anything and leave it at that for the weights.

A bit of HIIT again:
Cardio (30 seconds each)

High Knee Run
Plank with Alternating Knee Drive
Right Leg Lunge
"Windshield Wipers"
Left Leg Lunge
Mountain Climb
Glute-Ham Bridge
Step (30secs right leg first)(30 secs left leg first)
Piston Crunch

Was a little easier (but still very tough) for me this time round, probably because I didn't finish my weights program fully. I still couldn't add pushups to the end of it though like I'm supposed to.

why do leg presses after squats? squats exercise the whole leg, no poing in doing presses after

Elohim

I initially thought that too but I figured I'd just follow the program.

As it's mainly using the quads and hams I find it easier to push heavier weights than I can squatting. I think the point is to work on isolating the quads and building these muscles. So I do the squat for improving the overall strength in the leg and the leg press to increase the muscle in the larger muscles.

I hope that makes sense, that's at least my take on the program I'm doing.

Elohim

Squat 5*5*125 (PB)
Barbell Press 4*5*70
Seated Arnold Press 3*12*15
Barbell Front Raise 3*12*20
Dumbbell Lateral Raise 1*40*5

Pinwheel Curls 2*5*32.5
Standing Barbell Curls 3*12*30
Preacher Curl 2*40*10 (+curled bar)

Haven't been to the gym in a few days.
Got personal best in squat so happy about that.
Quite tired after this session, couldn't work up the motivation for cardio.

Elohim

I've been neglecting my hamstrings of late!

Deadlift 5*5*120
Romanian Deadlift 4*8*80
Leg Curl 3*12*100
Leg Curl 1*40*70

Found the deadlifts to be hard mainly due to my hands getting sore, must get gloves or something. 8 was the most I could do in a row without it getting too painful.

dave80

Elohim wrote: »

I've been neglecting my hamstrings of late!

Deadlift 5*5*120
Romanian Deadlift 4*8*80
Leg Curl 3*12*100
Leg Curl 1*40*70

Found the deadlifts to be hard mainly due to my hands getting sore, must get gloves or something. 8 was the most I could do in a row without it getting too painful.

Wat grip do you use for deadlift?

Elohim

dave80 wrote: »

Wat grip do you use for deadlift?

I'm using an overhand grip. Would you have any suggestions?
I can't find much of a consensus in the threads i've found.
Should I only need gloves or straps for lifting very heavy weights well above what I'm doing now?

boomtown84

Elohim wrote: »

I'm using an overhand grip. Would you have any suggestions?
I can't find much of a consensus in the threads i've found.
Should I only need gloves or straps for lifting very heavy weights well above what I'm doing now?

never use gloves deadlifting my good man.
no need for straps either...you're better off trying to strengthen your grip so
use the overhand or a mixed grip.

btw is there a reason you want to lose weight?imo you're very light for your height.build some muscle!!:D

Elohim

boomtown84 wrote: »

never use gloves deadlifting my good man.
no need for straps either...you're better off trying to strengthen your grip so
use the overhand or a mixed grip.

btw is there a reason you want to lose weight?imo you're very light for your height.build some muscle!!:D

Thanks for the reply.
Ya i've read never to wear gloves while lifting alright but I'm at a loss as to what to do. The rest of my body is fine with lifting the weight but the sissy hands just can't take it.
Can you elaborate on "strengthen your grip"?
The problem is the skin just below the fingers getting all squashed when I lift and callouses forming, hurts like hell.

Wanted to lose weight for reasons of vanity, bit of a protruding stomach was annoying me. I wanted to see how strong I could get without having to buy a whole new wardrobe. Am now down to about a 30" waist so I'll be starting muscle building soon enough I think.

dave80

Elohim wrote: »

The problem is the skin just below the fingers getting all squashed when I lift and callouses forming, hurts like hell.

welcome to the world of deadlifting , try a mixed grip you'll be able to hold onto the bar for much longer, the pain will go away as your hands get more conditioned and pain threshold increases

Elohim

dave80 wrote: »

welcome to the world of deadlifting , try a mixed grip you'll be able to hold onto the bar for much longer, the pain will go away as your hands get more conditioned and pain threshold increases

Nice one, crush my hopes of an easy way out in one simple sentence.
I read "conditioned" to mean calloused as f*ck and "pain threshold increases" to mean manlier.

dave80

Elohim wrote: »

Nice one, crush my hopes of an easy way out in one simple sentence.
I read "conditioned" to mean calloused as f*ck and "pain threshold increases" to mean manlier.

haha good interpretation , it does get easier on the hands but harder on the rest of ye tho

boomtown84

Elohim wrote: »

Thanks for the reply.
Ya i've read never to wear gloves while lifting alright but I'm at a loss as to what to do. The rest of my body is fine with lifting the weight but the sissy hands just can't take it.
Can you elaborate on "strengthen your grip"?
The problem is the skin just below the fingers getting all squashed when I lift and callouses forming, hurts like hell.

Wanted to lose weight for reasons of vanity, bit of a protruding stomach was annoying me. I wanted to see how strong I could get without having to buy a whole new wardrobe. Am now down to about a 30" waist so I'll be starting muscle building soon enough I think.

vanity??do you think marathon runners look good naked?!?:D just jokin!
i just mean try to lift the weights without any help ie straps etc. so your grip gets stronger.the only time i'd start using straps is when you think your grip is the only reason you can't lift the weight.
chalk is great for heavier stuff.

Elohim

boomtown84 wrote: »

vanity??do you think marathon runners look good naked?!?:D just jokin!
i just mean try to lift the weights without any help ie straps etc. so your grip gets stronger.the only time i'd start using straps is when you think your grip is the only reason you can't lift the weight.
chalk is great for heavier stuff.

Ha I won't be looking like a marathon runner anytime soon, all skin and bones. I think I'm well proportioned at the moment , just need to lose the belly.
I'll try the mixed grip next week and see how I get on so.

Elohim

Bench Press 4*5*60
Incline Bench Press 3*12*20
Dumbbell Bench Press 3*12*32.5
Dumbell Flys 1*40*15

Closegrip Bench Press 3*5*15
Seated French Press 3*12*30
Cable Tricep Extension 1*40*70

I'm finding increases in chest weights slow going, maybe just not 100% comfortable with doing bench presses and the like but i'll get there eventually!

Elohim

Squat 4*5*130
Leg Press 3*12*210
Leg Press 1*40*175

Seated Calf Raise 3*12*135
45 Degree Calf Raise 2*40*180

I'm seeing great improvements in squat and leg press each week. I might be able to do heavier but don't want to push it, I'm enjoying the steady increase.

I'm supposed to do a front squat also but just can't get the technique at all even with just the bar, it won't lie across the shoulders like I think it's supposed to. If anyone reads this can I get some advice/alternatives? Is this supposed to work some muscle group that the regular squat doesn't?

The last time I did these calf exercises my legs tightened up so much after 2 days that I could barely walk for 4 days. I've learned my lesson and done plenty of pre and post stretchin, hopefully it'll be fine!

Elohim

It's been a while since I've last updated! Illness and several important deadlines halted training. I kept my diet though and fortunately when I went back I was able to lift several personal bests!!

I didn't do the full program that I was supposed to, was in a bit of a rush.

Bench Press 4*5*70
Incline Bench Press 3*12*20
Dumbbell Bench Press 3*12*32.5

Seated French Press 2*12*35
Cable Tricep Extension 1*40*70

Elohim

Squat 4*5*140 (PB)

Barbell Press 4*5*80
Seated Arnold Press 3*12*20 (fail on last set)
Barbell Front Raise 2*12*25
Dumbbell Lateral Raise 1*40*5

Pinwheel Curls 1*5*35, 1*5*32.5
Standing Barbell Curls 3*12*35 (failed)
Cable Preacher Curl 1*40*10

Elohim

Hadn't realised it had been so long since I've updated this!
Anyways, goals have changed and am now trying to put on weight.
To that end, I'm eating a lot more (at the g/f's insistence) etc but all decent stuff (except the pancakes).

I've changed the program. Now varying the rep ranges, number of sets etc with most exercises to shock the muscles I think.

Today: (Weights in pounds, and bar not included,warmups not included)

Squat 2*15*90
Deadlift 1*10*140, 2*4*190 (was dying after these)
Dumbbell Bench Press 3*8*50
Sitting Dumbbell Press 2*10*27.5
Arnold Press 2*8*27.5

Strength has been steadily increasing which has been nice, muscles all about the same size but lost some of the covering layers so can see them now.

Elohim

Squat 1*5*90, 1*5*140, 3*5*160
Deadlift 1*10*90, 1*5*140, 3*3*200
Bar Raise 3*12*40
Dumbbell Chest Press 2*8*55


*And thanks to the posters earlier for advice on deadlifting. Indeed my hands are now able to handle the heavy weights, I guess it just took a little time!

Elohim

Squat 2x10x90
Press 5x10x50
Front lateral 3x6x25
Seated dumbbell press 5x10x20
Side laterals 5x10x7.5

Above were performed with a rest of between 45s to 2min.

Abs:
Crunch
Leg raise
Hanging knee raise
Hanging knee twist
Decline sit up
Plank
Lying knee raise

All ab work done 2-3 times until failure.

Elohim

Squats 1*8*90, 2*5*140, 3*4*160
Deadlift 1*8*90, 2*5*140, 3*4*190, 2*2*200
Dumbbell Bench Press 2*6*55
Lying Chest Lateral 2*12*20
Barbell Raise 3*12*30

Elohim

Forgot to put up my last two workouts. Can't remember them though so will leave them out.
Anyways...

Leg Press 2*15*230
Dumbbell Fly 2*15*20
Chest Dip 3*5*BW
Wide Grip Pull Up 3*3*BW - Getting better slowly but still very hard!
Leg Curl 2*15*(can't remember)
Dumbbell Lat Raise 2*15*10
Skullcrusher 2*15*40
Concentration Curl 2*15*20
Seated Calf Raise 2*15*75
Rear Lats 2*15*(can't remember)


Weighed myself last night, 173 lbs. Have been trying to put on weight for the last while now. Waist is now 30-31". Don't think I've put on much fat along with the muscle so I think maybe the weighing scales in the gym are lying to me, either back in January or now!

Elohim

Weights in pounds and without including bar.

Squat 1*10*50, 1*8*90, 1*8*140, 2*5*160, 2*3*170
Deadlift 1*10*90, 1*8*140, 2*3*190, 2*2*200 (bar started slipping, too much sweat! couldn't do any more)
Dumbbell Bench 3*8*55
Front laterals 2*12*22.5
Side Laterals 2*10*12.5
Arnold Press 2*10*25

Current weight is 171 lbs.

Elohim

Squat 5*5*140
deadlift 1*5*70, 1*5*120, 3*5*170
dumbbell bench press 2*5*55
dumbbell fly 2*10*22.5
Pull up 3*3
Core exercises.

Did not feel good today so stopped early.

Elohim

Have been lazy recently, was on holiday! Put on a good 5 pounds!
Now back into a new program.
http://www.muscleandstrength.com/workouts/shaun--s-3-day-muscle-building-split.html

Did all the exercises below last week, forgot to update.
Don't have the weights for each exercise, I've forgotten.
Doing 5 km run and core exercises in the days between the weight days.
So far it feels like a good program, really liking it.

Chest
Exercise Sets Reps
Incline Smith Machine Press 4 10
Flat Bench Barbell Press 4 10
Chest Dips 3 10
Pec Dec 3 12

Biceps
Exercise Sets Reps
EZ Bar Curls 3 8-10
Concentration Curls 3 10
Reverse Barbell Curls 3 12

Legs
Exercise Sets Reps
Squat 5 10
Leg Press 4 10-12
Stiff Leg Deadlifts 4 8-10
Seated Calf Raise 3 8-10
Standing Calf Raise 3 12-15

Shoulders
Exercise Sets Reps
Dumbbell Shoulder Press 4 8-10
Seated Dumbbell Lateral Raise 3 10
Rear Delt Machine 3 10
Dumbbell Shrugs 4 10-12

Back
Exercise Sets Reps
Wide Grip Pullups 4 8-12
Lat Pull Downs 4 10
One Arm Dumbbell Row 4 10
T-Bar Rows 4 10

Triceps
Exercise Sets Reps
Lying Tricep Extension 3 10
Rope Pulldowns 3 12
Reverse Single Arm Extension 3 12

Elohim

Chest
Exercise Sets Reps
Incline Smith Machine Press 4 10 70
Flat Bench Barbell Press 4 10 50
Pec Dec 5 12 60

Biceps
Exercise Sets Reps
EZ Bar Curls 3 10 20
Concentration Curls 4 10
Reverse Barbell Curls 3 12

I'm pretty sure my chest is disproportionately weak. Will just have to keep working at it I guess.
Can squat and deadlift quite well, but suck at bench press.

Elohim

Legs
Exercise Sets Reps
Squat 4 10 90
Leg Press 4 10 220
Stiff Leg Deadlifts 3 10 90
Seated Calf Raise 3 10 135
Angled Calf Raise 4 10 270

Shoulders
Exercise Sets Reps
Dumbbell Shoulder Press 4 10 20
Dumbbell Lateral Raise 3 10 7.5
Shoulder Press Machine 5 10 20

Elohim

Back
Exercise Sets Reps
Wide Grip Pullups 1 6
Lat Pull Downs 4 10 80
One Arm Dumbbell Row 4 10 30
T-Bar Rows 5 10 25

Triceps
Exercise Sets Reps
Lying Tricep Extension 3 10 40
Rope Pulldowns 5 10 70
Reverse Single Arm Extension 4 12 20

Elohim

Chest
Exercise Sets Reps
Incline Smith Machine Press 4 10 60
Flat Bench Dumbbell Press 4 10 35
Pec Dec 5 12 60

Biceps
Exercise Sets Reps
EZ Bar Curls 3 10 20
Concentration Curls 4 10 15
Reverse Barbell Curls 3 12 30

Elohim

Legs
Exercise Sets Reps
Squat 5 10 90
Leg Press 5 10 220
Stiff Leg Deadlifts 5 10 90
Seated Calf Raise 3 10 135

Shoulders
Exercise Sets Reps
Dumbbell Shoulder Press 5 10 20
Dumbbell Lateral Raise 3 10 7.5
Shoulder Press Machine 5 10 20

Elohim

Can't remember the weights.

Back
Exercise Sets Reps
Wide Grip Pullups 1 6
Lat Pull Downs 4 10
One Arm Dumbbell Row 4 10
T-Bar Rows 5 10

Triceps
Exercise Sets Reps
Lying Tricep Extension 3 10
Rope Pulldowns 5 10
Reverse Single Arm Extension 4 12

Elohim

Chest
Exercise Sets Reps
Incline Smith Machine Press 10 10 40
Flat Bench Barbell Press 10 10 30
Pec Dec 10 10 40

Biceps
Exercise Sets Reps
EZ Bar Curls 5 10 20
Concentration Curls 10 10 12.5
Reverse Barbell Curls 10 10 25

Elohim

Legs
Exercise Sets Reps
Squat 510 10 90
Leg Press 5 10 175, 5 10 190
Stiff Leg Deadlifts 5 10 90

Shoulders
Exercise Sets Reps
Barbell Shoulder Press 5 10 20
Shoulder Press Machine 10 10 20

Elohim

Back
Exercise Sets Reps
Wide Grip Pullups 2 4
Lat Pull Downs 10 10 60
One Arm Dumbbell Row 10 10 25
T-Bar Rows 10 10 25

Triceps
Exercise Sets Reps
Lying Tricep Extension 10 10 30

Elohim

Chest
Exercise Sets Reps
Flat Bench Barbell Press 10 10 30
Incline Smith Machine Press 10 10 40
Pec Dec 10 10 50

Biceps
Exercise Sets Reps
EZ Bar Curls 5 10 20