PDA

View Full Version : And so it came to pass....



Ramstein85
08-23-2007, 05:11 PM
Hello there,

I am finally gonna make this my journal. :thumbup:

My first documented workout will be tomorrow. I am currently doing wbb1.1 but i want to change it next week to 5x5 because i feel it would suit me better. so i will carry on tomorrow and Saturday with what is left on my wbb 1.1 agenda (Thanks Maki for this program) and as of Tuesday i will begin my 5x5 program (because Sunday is Carnival and well, i dunno when/what state i will wake up in on Monday)

Anyway enough of this jibber jabber.:boring:

Time to rest. Tomorrow we lift!

Herandi
08-24-2007, 05:28 AM
good luck buddy. what's your stats??

Ramstein85
08-24-2007, 01:36 PM
Ok just came back from the gym now:

What can i say i feel like a beginner. Oh wait, thats right i am :D

So I started off with squats: 4x10 132 (with bar :( ) then some big ass guy came to me and was like : Mate mate, you're leaning forwards too much. Come. And so he took me to the Smith Machine where he told me how to do it in correct form although it felt like i was leaning on the bar (so if Smith mac wasnt there i would fall) Anyways i did another 4x10 with 110 (dunno how much Smith bar weighs so im not adding it) It was easy i was doing it just to see if it worked my legs any different. I didnt feel much differenc e in my legs but i felt it in my CORE, lower back especially.

Lunges: 4x8 with 2x 26.4 lbs dumbells

Goodmornings: 4x10 110 lbs
Standing Calf raise: 176 lbs + Smith machine weight
Diagonal Cable woodchops: 4x12 121 lbs
Planks: 4x 1 minute

I sweated so much it was unbelievable. I was a goodworkout but i really want to start 5x5 on Monday/Tuesday (depends on RL circumstances) but since i've been told i dunno how to squat, this might have to be postponed until i have proper form. Hopefully next time i squat i will film it to show you guys.

Diet has been good

Meal 1 : 6 egg whites, Cup of oatmeal w honey tbsp
Meal 2 pre workout - Peanut butter sandwich
Meal 3 post workout Weight gain shake w 2 tbsp olive oil
Meal 4 KFC wicked zinger meal (a friend bought it for me and i wasnt gonna say no, first time i eat fast food in over 2 months, it sucked anyways)
Meal 5 : im gonna have some home made chicken curry, low in fat, made with skinless chicken breast, white rice on the side
MEal 6: Will have another weight gain shake with some PB

Tomorow is upper body.

Oh yah my stats are

Height: 6.2"
Weight: 187lbs
BF: unknown, pretty low im guessing can hardly grab fat/skin anywhere, except my glutes cause they suck.

Big three 1RM tbc.

Herandi
08-24-2007, 06:22 PM
good stuff. Before that guy came over were you squatting freeweight with a barbell or on the smith? You really need to be using free weights and should try to stay away from as many machines as possible. search for sensei's squat rx videos they're really good to help you with your squat form.

I'd start the 5x5 routine, just practice squatting keeping the weight low for a few weeks until your form improves, then up the weight slowly.

Diet looks to be solid, keep it up! :thumbup:

how long have you been lifting and how old are you?

Ramstein85
08-25-2007, 12:28 PM
Ok. Today was another good day. I knew what Arnold meant when he talked about the 'pump' lol.

Straight Arm Pulldowns 1x9 55kg
1x8
1x6 60kg
1x4
1x6 55kg
CG Bench press: warm up set 1x 50kg
5x6 60kg ( I think i will up the weight, i had no spotter and was scared)

Bent over Row: 5x50kg (tried with 60 kg but wasnt too sure about the form so i went back to 50)

Weighted Dips (15kg plate): 1x12
1x10
1x9
1x9
1x8
Standing Shoulder DB press: Sported 16 KG DBS in each hand
1x10
1x8
1x7 (rested only 30 secs then did 1x8 with 1 kg DBS) 1x6
1x6

DB standing bicep curls: 16kg DBs: 1x10
1x8
1x8
1x7
1x6
Hammer Curls: 5x8

Swiss ball cable crunches: 5x15 (11.9kg setting)

15 mins jacousi was nice afterwards.

Diet:

Meal 1, Cup of porridge, slice of toast with cheese + 3 boiled eggs
Meal2, Skinless Chicken breast, roasted, peas and mashed potato
Meal 3, Weight gain shake x 2 tbsp olive oil
Meal 4, Tuna n cucumber sandwich with potato chips (i was out all day thats why) and a Blueberry drink no sugar.
Meal 5 : Water packed tuna drained with 2 tbsp olive oil + 1 w wheat pita + 1 banana + 1 nectarine
Meal 6: Who knows but there is still another weight gain shake to come :)

Ramstein85
08-25-2007, 12:32 PM
Well lets just say ive lifted but never stuck to it. I only got into working out to get bigger/gain weight at first. I never would have imagined myself into bodybuilding, i used to watch magazines with pro bodybuilders and be like OMG freaks of nature, ugly , veiny. Now im trying to be like them and my fav BBers are Arnold, Yates, Cutler, Ronnie, Dexter and many others.

I am 21, turning 22 this october. I been lifting for a month now, 3 weeks at home with low weights very high reps, and now in the gym where i can add weights and not do as many reps. (6-10 usually)

OH YEAH about the squat, i was squatting in the rack man, i hate the smith machine always have but the guy wanted to show me i wasnt gonna say NO leave me alone, i will work on my form slowly with the bar i guess. I know about free weights being the best, and i tend to use them mainly. Hell i don't even like cables etc but they have their uses. Most of my exercises are compounds + free weight.

Wales81
08-26-2007, 04:23 AM
Hi fella, ater you posted in mine, thought 'd have a look in yours - nice dips, I;ve bought myself a belt too so will be able to get on that now.

As to your squats, you said you might be able to film them - that'd be a good idea there's lots of people on this board who could critique iot and give you practical pointers. I'm not saying that guy who tried to show you the form wasn't right but sometimes they guys who are first to come over and share their wisdom with you don't really have any! Agree with the others, stay away from the smith if possible - I think learning form on the smith machine only teaches you the wrong form anyway - plus you won't get the same muscle activation and some people report they get injuries from it.

Keep it up and good luck buddy.

Ramstein85
08-26-2007, 06:28 PM
Today was rest day. I worked from 7 am - 12 pm. Went home slept for two hours and caught up with some friends in Notting Hill carnival, was crazy but tomorow will be crazier. I will just try and sleeep now cause i been waking up at 5 am for Saturday + Sunday ( i work early shifts).

Ahhh the bed, so comfy, here i come!!!! Goodnight!

Ramstein85
08-27-2007, 07:58 AM
Woke up feeling a bit fuzzy from the vodka last night but since we are doing
one last gathering today i felt like i needed to do something.

Chin ups (bodyweight only, i suck at these)
1x7
1x7
1x6
1x5
1x5
1x5

Bent over rows

45kg

5x10


Then did these two sets with no rest in between

35 kg

1x15

25 kg

1x15

Thats about it, just did something quick and intense and got a good sweat from it. Tomorrow i hit the gym and start 5x5 hopefully.

Ramstein85
08-27-2007, 08:27 AM
Some pics: the first ones are from when i first joined wbb.com weighing at 176lbs

http://s236.photobucket.com/albums/ff55/ramstein85/?action=view&current=STA600481.jpg

http://s236.photobucket.com/albums/ff55/ramstein85/?action=view&current=STA600491.jpg

http://s236.photobucket.com/albums/ff55/ramstein85/?action=view&current=STA600521.jpg

http://s236.photobucket.com/albums/ff55/ramstein85/?action=view&current=STA600531.jpg

This is a month after, i don't expect to see much progress but i defo feel better now that ive been on a good diet + workout for a month or so weighing at 187:

http://s236.photobucket.com/albums/ff55/ramstein85/?action=view&current=Image007.jpg

http://s236.photobucket.com/albums/ff55/ramstein85/?action=view&current=Image009.jpg

http://s236.photobucket.com/albums/ff55/ramstein85/?action=view&current=Image010.jpg

http://s236.photobucket.com/albums/ff55/ramstein85/?action=view&current=Image012.jpg

http://s236.photobucket.com/albums/ff55/ramstein85/?action=view&current=Image015.jpg

http://s236.photobucket.com/albums/ff55/ramstein85/?action=view&current=Image016.jpg

Ramstein85
08-28-2007, 04:18 PM
Today was a good workout, i wanted to start 5x5 but since i cant squat with good form yet im just doing my own thing.


Leg Presses: 150kg 4x7

Back Squats(not really good form im still learning): 60kg 4x10

CGBP: 60kg 2x8
70kg 1x5
1x4
60kg 1x6

Cable flys : 45 kg 3x12

Bent over Rows: 50kg 2x10
60kg 3x6

T-Bar Rows: 45kg 4x10
50kg 1x8

Tricep Pulldown: 50kg 4x10

ABs isolator machine: 60kg 5x6

Thats about it, it wasnt the best workout because i didnt have time to have a pre workout meal and i felt tired halfway through but i finished what i had in mind. Tomorrow is rest and i gotta study plus my neck is killing me cause i slept bad yesterday.

Ramstein85
08-30-2007, 12:07 PM
Squats 50kg 4x12 Form is getting better and i feel the exercise in my core&legs
60kg 1x8 and glutes too.

Standing military press: 30 kg warmup 1x10
40kg 4x5
35 kg 1x5 (had to reduce to finish the 5x5)
Regular Deadlifts: I did surprisingly well will have to post a video for my form eventually: 80kg : 1x6
90kg 4x5

Pullups: 5x5

Preacher curl Biceps 2 set max : 30 kg 1x9
35kg 1x6

Weighted situps: 10kg on chest

Abs isolator/pull down machine: 50kg 5x6

I feel reallllllly tired from the deadlifts. My whole back is aching in a good way, no pain just tired as hell. Workout = success

Herandi
08-31-2007, 10:05 AM
nice strength on the deads there ramstein :strong:

Ramstein85
09-01-2007, 03:51 PM
Thanks Herandi :) i was happy i could do a 5x5 of those deads !!

Today was crazy, i woke up at 5:30 am went to work after my morning shift i hit the gym.

Squats: Warmup - Bar x lots
60kg: 12
70kg: 4x10 My form is getting better, my lower back is still the weak link in the squats but its getting worked nicely with squats.

Bench press flat: 70kg 1x5
65kg 3x5
60kg 1x8

Incline Bench press: 40 kg: 4x10

T-Bar Rows: 55kg 5x7 (5x5 just wasnt enough but adding more weight was too much :p)

Tricep pulldown: 45kg: 2x10
55kg: 1x8

45kg: 1x10
35kg: 1x10 No rest
25kg: 1x10

Swiss ball cable crunches: 15kg setting 4x15

Abdominals isolator machine: 50kg: 2x8

45kg: 1x10
40kg: 1x10 no Rest
35kg 1x10

Realised it was almost time for my next work shift, hit the showers, and proceeded to work. GOTTA SLEEP another early shift then im done til next weekend :p sucks to work when its usually party time but thats my life! A student in London needs the money. !!

Herandi
09-01-2007, 04:47 PM
nice workout, where do ya work?

btw u doing squats on the smith still?

Ramstein85
09-03-2007, 10:08 AM
Hey Herandi:

I work in the Royal Lancaster Hotel next to Hyde Park :) and no im doing squats in the power rack (that whats its called?). I do them free weight and im trying to strengthen my lower back + legs with them at the moment. I cant do too much weight cause then when i push up my form breaks down and **** and it could seriously hurt me.

One thing i noticed is my right hip is weird, i think its relaly weak cause my left quad is getting worked whils my right quad isnt as much? even with the leg press i dunno how to explain it. Its like the 'teardrop' muscle on my right gets worked and does most of the work (which is painful) whilst the quad doesnt and on my left leg, the quad is the dominant muscle along with the glutes. Maybe i just need to keep doing squats and it will balance out ( i hope).

Ramstein85
09-03-2007, 10:13 AM
Todays workout: I wasnt meant to workout today it was meant to be rest but i wanted to in order to change my workout routine from being Tuesdays Thursday Saturdays to Monday Wednesday Friday.

I tried front squats for the first time, i like them!

Front squat: 60kg 1x6 wasnt too sure about it, bar was kinda wiggling.
50kg 1x10
1x8
1x8
Leg Press: 100kg 4x10

Goodmornings: 50kg 4x10

Bench Press flat Close grip: 60kg 5x6

Bent-over rows: 60kg 5x5

Skullcrushers low volume: 20kg 5x10

Weighted situps (10kg plate): 4x15

Abdominals isolator 50kg: 4x8

Forgot to add: 10 mins running on treadmill (high speed) 120 cals burnt :O

I didnt give enough time to recover thats why the weights are not as high as last week. Ill try and recuperate by sleeping well tonight and downing a fat ass shake before i sleep :D

Herandi
09-03-2007, 02:22 PM
good effort, definately keep with the squats and hopefully everything will sort itself out.

i am yet to try front squats, might try 'em soon....

North
09-03-2007, 03:42 PM
keep at it ramstein, your heading down the right path

Ramstein85
09-03-2007, 04:17 PM
Thank you guys i appreciate the drop-ins :)

Ramstein85
09-05-2007, 03:53 PM
Workout:

Back Squats: 70kg 1x10
80kg 4x5 PR haha i suck ;)
70kg 1x10

Standing Military Press: 42.5kg: 3x5
40kg 1x5
37.5kg 1x7

Regular Deadlifts: 90kg: 5x5
95kg: 3x5 PR yay got to herandi's level! Kinda of :p

Pull-ups: 5x5 struggled like a mofo shoulders were aching from the MP

Lat Pull-Down: 55kg 5x5

Biceps low volume: 40kg Ez bar: 1x6 (cheated a lil, but since i have long arms its justifiable damnit!!
35kg: 1x6

Leg Raises: 4x30 (15 for each side)

Abdominals isolator machine: 65kg 1x5
60kg 1x5
55kg 1x5

50kg 1x10
45kg 1x10 No rest
40kg 1x10

This workout always DRAINS me. it must be the deadlifts and military press. My back is killing. :D

Herandi
09-05-2007, 04:07 PM
Regular Deadlifts: 90kg: 5x5
95kg: 3x5 PR yay got to herandi's level! Kinda of :p

aha! nice job, my deadlifts are definately way behind my bench and squat. I'm gonna shoot for 100kgx5 next week, you better keep up :p

Ramstein85
09-07-2007, 01:57 PM
Todays workout:

Squats: 80kg 5x5

Leg Press: 100kg 5x5

Incline Bench Press: 50kg 1x5
55 1x4
50kg 3x5

PullOvers: 32kg: 5x5 (finally found the way to use your lats to pull it up, and it rocks :) )

T-Bar Rows: 55kg 5x5

Decline situps: 15kg on chest 5x10

SkullCrushers: 30kg 5x5

Tricep pull-down: 60kg:1x5
55kg:2x5
50kg:1x5

45 1x5 No Rest
40kg 1x5

Abdominal isolator machine: 60kg 2x5
55kg 3x5
45kg:2x10

Seated Calf raise: 65kg: 3x8

Ramstein85
09-10-2007, 05:32 PM
Today's workout:

Squats: 60kg x10 (warmup)
80kgx5
85kg4x5 PR

60kg 1x10

Goodmornings: 40kg x10 (warmup)
60kg 2x5
70kg3x5 PR

Bent-Over Row: 60kg 5x8

Decline Bench Press: 60kg 1x10
70kg 4x5 PR

Lat Pull Down: 55kg 5x5

55kg x5
50kg x5 No Rest Burnout
45kgx5

Skullcrushers: 30kg 5x5 (Not so strong at these :( )

Swiss ball cable crunches: 5x8 13.5 kg

Tricep Pull down 100lbs 5x5

Today was great i feel i am stronger already. I used to struggle with 60kg squat now they are like potatoes. Also the benching has improved, in general i'm happy with what im witnessing. Still early in the game too :)

Ramstein85
09-13-2007, 07:19 AM
Yesterdays workout was not posted because i was so tired i just fell asleep randomly. Anyways i have a cold which sucks, but its not so severe as to stop me working out.

Squats: 60kg 1x10
80kg 1x8
3x7 PR
70kg 1x10

Standing Military Press: 50kg 1x3 PR
45kg 2x4
42.5 1x4
40kg 1x4
Deadlifts: 50kg 1x10
80kg 1x5
90kg2x5
95kg 1x5
90kg 1x5
100kg 1x2PR

Pull-Ups: 5x5 BW

Bicep Curls Flat bar: 30kg 2x8
EZ Bar: 40kg 3x3

Decline situps: 15kg plate 5x10

Abdominals isolator Machine: 60kg 2x10
55kg 1x10

50kg 1x10
45kg1x10 NO Rest
40kg 1x10


Good workout. my squats are definitely getting better and i realised i was not pushing with alllll i had especially on my right leg. Now i am starting to.

Herandi
09-13-2007, 12:16 PM
nice 85kg squats the other day and deads are rising too, good work my man. How many calories you bulking on? you fasting now btw?

Ramstein85
09-13-2007, 06:38 PM
yea today was first fasting day. I tried to cram as much food as i could before going to bed but theres only so much time. I only managed to get 2584 cals, 76 g fat, 293 g carbs, 184g protein. TOmorow ima hit the gym after breaking my fast so, ill see how it goes. Will keep you up to date. THis looks like its gonna be a cutting month LOL. Maybe my six pack will show??? j/k :P

Ramstein85
09-14-2007, 03:48 PM
Today's late night workout was great despite me having a cold !!

Squats: 60kg 1x10
85kg 2x5
90kg 1x5 PR
85kg 1x5
60kg 1x10

Incline BEnch Press: 50kg 1x5
55kg 3x5
60kg 1x5

T-Bar Rows: 30kg warmup 1x10
55kg 1x5
60kg 4x5 PR[/COLOR][/COLOR]

Skull Crushers: 4x7 30kg

Herandi
09-14-2007, 05:29 PM
nice pr's bud

Herandi
09-14-2007, 05:30 PM
don't worry though i'll hit a 95kgx5 squat on thursday ;)

Ramstein85
09-17-2007, 05:06 PM
Todays workout was heavy:

Squats slightly below parallel: 60kg 1x10
85kg 1x10
90kg 3x5
70kg 1x10
Goodmornings: 5x5 75kg PR

BEnt over rows: 5x5 70kg

Lat pull down: 65kg 2x10
60kg 1x10
55kg1x10 No Rest
45kg 1x15


Incline Bench: 5x5 60kg

Swiss ball cable crunches: 4x 8-10 30kg

Triceps Pull Down: 110lbs 3x10
with Rope: 80lbs 3x10

Herandi
09-18-2007, 08:14 AM
squats should be ASS TO THE FLAWR or they don't count! :p, nice workout

Ramstein85
09-18-2007, 08:24 AM
i do ass to floor on the 70kkg and 60kg. The heavier weight i still have a phobia lol. Ill overcome it soon enough though

Ramstein85
09-18-2007, 05:49 PM
Shoulder workout today:

Standing Military press: 45kg 3x5
40kg 2x5

Seated DB shoulder press: 18kg dumbells 5x5

rear lateral raise: 12kg Dbs 1x5
14kg Dbs:4x5
12kg dbs:1x5
Front Raise: 12kg: 1x5
14kg:4x5

Db preacher curls: 16kg 2x8

Flat bar Curls: 40kg 2x5

Not the best workout, but it was good still. My shoulders need some extra work but they are starting to shape.

Herandi
09-19-2007, 03:04 AM
i do ass to floor on the 70kkg and 60kg. The heavier weight i still have a phobia lol. Ill overcome it soon enough though

psssht, be a man! i want you to state in your sig that its to parallel :p

nice shoulder workout. I tried standing millies a few weeks ago and i must suck at them real bad because i could only get 45kgx5 but my dumbbell shoulder press is 25kgx5 each hand :confused: probs a technique issue or they just need more practice.

Herandi
09-19-2007, 03:05 AM
btw you need to max out on squats so i can see where you're at, and none of this parallel business!

Ramstein85
09-19-2007, 10:52 AM
Yeah true that. Ill try doing that today! can't guarantee it will be ass to floor though lol!!

Ramstein85
09-19-2007, 06:41 PM
Today's workout:

Squats ATF: 70kg 1x10
80kg 1x10
90kg 1x6
100kg 1x1PR There u go Herandi ;)
Front squats: 60kg 1x7

Leg Press: 4x10 100kg

Deadlifts: 70kg 1x5
90kg 1x5
100kg 3x5 Another PR :)
Pull-ups: 5x5 bw (im real bad at these)

Tricep pulldown: 100lbs 3x8

SkullCrushers: 25kg 2x8

Leg Raises: I was sooo tired when it came to these i only done 2x30

TJ2389
09-19-2007, 08:03 PM
Strong deadlift PR man, congrads

Ramstein85
09-20-2007, 07:12 AM
thanks for dropping by btw :)

Ramstein85
09-23-2007, 06:39 PM
Today i felt like going to the gym for a upper body workout but i sitll done my calves.

CGBP: 5x5 70kg
Pull-overs 5x5 30kg
Bent Over Rows: 5x5 65kg
Seated Calf Press: 4x10 70kg
LatPullDown: 60kg 3x5

j_man_honda
09-23-2007, 07:09 PM
Your putting up som3 good #'s in here man. Our stats are pretty much the same, Im 6'1 185lbs...... I will definately be stopping by to keep track of your progress.

(Oh yeah, convert your #'s into lbs.... I cant read kilograms.... JK man I can convert them and figure it out)

Herandi
09-24-2007, 11:25 AM
nice maxing on the skwats, but i have 10kg on you. NICE DEADS too, i think you're only 5kg off me now :p. Yeah convert into kilos for the americanos on this forum, they're too lazy to convert for themselves haha. J man's quite a bit ahead of you on bench and deads, you got some catching up to do bruuuuder. Nice work though ramstein

Ramstein85
09-24-2007, 04:32 PM
J_MAN_Honda: Thanks man, i'll drop by your journal too :)

Herandi: Yeah yeah, you still gots me BEAT, but you got hulk genetics or something :P thanks for the input man ;)

Today's workout:

Squats: 60kg x10
90kg 5x5
70kg x10
GoodMornings: 60kgx5
70kg 4x5

Leg Extension: 45kg 4x10
T-Bar Rows: 55kg 5x6

Decline Situps: 15kg plate 5x10

Swiss Ball Cable crunches: 20kg 5x10

DB curls 18kg: 2x5
Flat Bar Curls 30kg: 3x10

Didn't have much energy, but i sweated like MAD after the squats and mornings. Can'\t wait for wednesday, deadlifts and military press :D

Ramstein85
09-28-2007, 04:54 PM
Wednesday's workout:

Legs Press: 50kg x10
100kg 1x5
150kg 3x5

Military Press: 45kg 4x5
40kg 1x5
Deadlifts: 60kg 1x10
90kg 1x5
100kg 2x5
90kg 1x5

Pull-ups: 5x5 bw

Front raise: 14kg dumbells 5x5

Isolator abs machine: 65kg 4x10

EZ bar curls: 40kg 3x5


No workout today no time, not enough food etc, i will take it easy for the next two days cause i got work shifts morning and night.

Herandi
09-28-2007, 05:32 PM
nice deads man!

j_man_honda
09-28-2007, 08:07 PM
:thumbup: Nice workout brudda....Deads, millies, and leg press lookin real strong

Ramstein85
10-02-2007, 01:41 PM
Workout of Monday:

Squats: 60kgx10 warmup
90kg x5
95kgx4
95kgx3
90kg 2x5
80kg1x8
Very strange i know, but i felt like i didnt work my legs hard enough at the end of the last 90kg set, so i decided to lower the weight with no rest carry on. It worked my legs nicely overall.

Goodmornings: 50kg x10 warmup
70kg 2x5
75kg3x5 (PR)

Bent over rows: bar x many times
60kg 2x10
70kg 2x5
65kg 1x6
CGBP: 70kg 5x5

Skull Crushers: 30kg 2x5
35kg 3x5

Decline situps: 15kg plate 2x10
20kg plate 2x10
15kg plate 1x10
Tricep PullDowns: 2x10 110 lbs

Abs isolator machine: 60kg 1x5
55kg 1x10
2x5

Good workout, the good mornings feel real good on my lower back :)

Ramstein85
10-03-2007, 05:24 PM
Today's workout had to be quick and hard cause i had a shift in the pm.

Squats: 60kg 1x10
80kg ATF 2x10
I wussied out of more sets of squats, maybe after tomorow :o

Military Press: 20kg x20
45kg 1x5
47.5kg 1x5
1x4
45kg 1x4
40kg 1x4
Pull Ups BW 5x5: i struggle on the last pullup after the second set.

Flat Bar Curls: 3x5 @ 35kg

Seated cable row: 60kg 1x5
55kg 1x5
50kg 1x10 I done bicep curls before, was a mistake and i couldnt pull hard on these.
45kg 2x10

Lateral Raise: 5x5 14kg DBs

Hammer curls: 3x5 at 16kg

Swiss Ball Cable crunches: 4x10 at 40lbs

j_man_honda
10-04-2007, 05:52 AM
Lookin good man... Weights are movin up quickly!:nod:

Ramstein85
10-05-2007, 06:24 AM
Heres the deal i am going abroad for 11 days to be with my grandparents in Tunisia. Also i will be having fun cause its the last week of Ramadan, there will be three days i can enjoy to the full when ramadan ends. Im taking it easy on the bulking cause i have gained 22lbs over the last two months and soon i will be piling on fat so im gonna try and keep it clean. Anwyays i probably won't be bale to post but if i do workout, ill try my best to keep this journal up to date fr the next 11 days.

Ramstein85
10-17-2007, 08:12 AM
Well im back from Tunisia i had a great time but unfortunately the last three days i have had a nasty chest infection. I only managed to work out once in the last week I did a good workout but it was difficult because of the fasting etc. Now the fasting is over im getting in a good amount of cals. Im gonna do a workout at home today just some military press, pull overs, bent over rows and bis/tris. I dont think i can do squats/abs anything that puts too much strain on my body.

Herandi
10-17-2007, 09:01 AM
welcome back man, get back into the swing of things, you gotta lotta catching up to do haha. How's the bodyweight?

Ramstein85
10-17-2007, 03:49 PM
Body weight is still the same Herandi, i just kept at maintenance throughout ramadhan.

I did a workout at home today as expected. My chest infection will only get cured if i quarantine myself at home for a couple of days at least so it gets better.

Military Press: 46kg 3x5
42kg 2x5

One arm DB rows: 26kg 2x6
1x7
1x8
1x7
Pull-Overs: 29kg 4x10

Triceps extension: 4x5 29kg

Flat bar curls: 3x8 32.5kg

Im dreading the squats but they will have to be done after tomorrow, even if i go to the gym just to do them alone. Without squats i feel like im missing something precious :O

Ramstein85
10-24-2007, 05:40 PM
Havnt been updating my journal here goes, todays workout:

Squats 90kg 5x5
Bench CLOSE GRIP: 70kg 5x5
Bent over rows: 1x5 70kg
4x5 60kg
PullDowns: 2x5 60kg
2x10 60kg
1x5 underhand pull
5x5 Pull-Ups BW

Decline situps: 20kg plate 4x10

Weighted cable Pullsdown(the one for abs): 4x12 at 130lbs

Skull Crushers: 1x5 30kg
1x5 35kg
3x5 30kg

Tricep PullDown: 5x5 100lbs

Might i just say thi is LAT-TASTIC.

Herandi
10-25-2007, 04:48 AM
haha nice workout, nice squats! are they ATF? nice rows and pull ups too in there

Ramstein85
10-28-2007, 08:13 AM
HERANDI IM ATF now and my glutes are getting raped that way so its cool ;)

YEsterdays workout:

Flat Bench: 70kg 2x5
75kg 2x5 PR
70kg 1x5

Incline Bench Press: 5x5 50kg

Deadlifts: 60kg 1x10
80kg 1x5
90kg 1x5
100kg 3x5

T-Bar ROWS: 60kg 5x5

DB Press: 14 kg dbs, 4x10

Abdominal cable crunches: 100lbs 4x15

Abdominal isolator machine: 55lbs 4x10

Bicep DB Curls: 16kgdbs 2x10

Flat Bar Curls: 35kg 3x5

Overall great workout :)

j_man_honda
10-28-2007, 10:12 AM
Wow, crazy volume on that workout. Nice PR on the benches and nice deads....

Herandi
10-28-2007, 01:10 PM
real nice PR on the bench and the deads are looking real good now too. Thats 2 plates per side for reps now huh? you using chalk for them? i started to recently and i can lift a lot more/more reps as my grip doesn't give out when i get sweaty :)

Ramstein85
10-29-2007, 05:09 AM
Thx guys all i can say is deadlifts are great for the traps and forearms as well as everything else :)

No chalk yet gotta get some of that **** though, CALLUS CENTRAL from these lifts :O

Ramstein85
11-01-2007, 05:17 AM
Yesterday's workout:

Squats: 60 kg x10
80kg x10
90kg 2x5

Military press: 47.5 kg 3x5
42.5 kg 2x5

Upright Row: 37.5kg 5x5

Bent over lateral Raise: 14 kg dbs 4x5
12kg dbs 1x5
SkullCrushers: 30kg 3x5
35kg 2x5

Lat PullDown: 60kg 2x5
55kg 3x10

Dips BW: 2x10

Tricep cable pull: 4x7 100lbs

Swiss Ball Cable Crunches: 27kg 4x10

Bicep Curls: 42.5 kg flat bar 2x3

Herandi
11-01-2007, 07:36 AM
squats are looking real good my man, keep it up!

j_man_honda
11-01-2007, 05:40 PM
Yesterday's workout:

Squats: 60 kg x10
80kg x10
90kg 2x5

Military press: 47.5 kg 3x5
42.5 kg 2x5

Upright Row: 37.5kg 5x5

Bent over lateral Raise: 14 kg dbs 4x5
12kg dbs 1x5
SkullCrushers: 30kg 3x5
35kg 2x5

Lat PullDown: 60kg 2x5
55kg 3x10

Dips BW: 2x10

Tricep cable pull: 4x7 100lbs

Swiss Ball Cable Crunches: 27kg 4x10

Bicep Curls: 42.5 kg flat bar 2x3

CRAZY VOLUME BRUDDA!!!!!!!!!!:clap:

Ramstein85
11-09-2007, 11:15 AM
Monday's Workout:

Flat Bench PRess: 70kg 1x5
75kg 2x5
70kg 2x5

Incline Bench: 50kg 1x12
1x10
1x8
1x6
1x6
DB Press: 18kg DBs 4x10

Flat Bar Curls: 35kg 3x5

DB curls: 16kg 2x10

Weighted situps: 15kg plate 4x15

Abs machine: 60kg 5x7 approx


Yesterday's Workout:

Squats: 60kg 1x10
80kg 1x10
90kg 1x10
100kg 2x5 PR

Goodmornings: 70kg 5x6

Military press: 50kg 1x5 PR
45kg 1x10
40kg 1x8
35kg 2x10

Shoulder Press DB: 16kg dumbells 4x10

Bent over lateral raise: 10kg 1x10
14kg 4x5

Side shoulder raise: 10kg dbs 3x8

T bar rows: 45kg 3x10

Pullups: 3x7

SkullCrushers: 35kg 5x5

Dips BW: 3x10

Ramstein85
11-13-2007, 06:23 AM
Monday's workout:

Bent over rows: 50kg 1x10
60kg 1x10
70kg 3x5
75kg 1x5
Deadlifts: 60kg 1x10
80kg 1x10
90kg 2x5
100kg 2x5
Lat Pull Down: 70kg 1x5
1x7
65kg 1x9
1x8
1x6
60kg 1x8
No Rest 55kg 1x10
45kg 1x6

Skull Crushers: 35kg 5x6

Tricep PullDown: 35kg 1x10
45kg 1x8
1x7
1x6

Abs weighted crunches: (Max on the cable machine, 120 lbs?) 5x10

Ramstein85
11-17-2007, 10:15 AM
Wednesday:

Military Press: 47kg 5x5

Barbell Front Raise: 25kg 5x5

DB Shoulder Press: 14kg 4x10

Hammer Curls: 2x8 @ 15 kg

Ramstein85
11-17-2007, 05:09 PM
Today was mostly endurance weight training:

Squats: 47 kg 4x15

Good Mornings: 47 kg 4x10

Bent Over Rows: 47kg 1x20
1x15
1x12
1x10
Barbell Front Raise: 25kg 1x5
1x9
1x9
1x8
I havnt been able to go to the gym because of work so i have been working out at home. Tomorrow im hitting the gym for the first time in five days.

Ramstein85
11-19-2007, 10:50 AM
Sunday Workout:

Squats: 60kg 1x10
80kg 1x10
100kg 3x5

Leg Press: 50kg 1x15
100kg 1x10

Lat Pull-Down: 55kg 1x12
1x10
1x10
1x8
1x8
DB row: 30kg 5x5

Shrugs: 30kg DBS 3x10

Bicep CUrls: 18kg DBS 2x5

Deadlifts: 60kg 3x10

Dips: BW 3x12

Kneeling Cable Ab pull downs: 120lbs 4x15 (It Burns!!!)

Ramstein85
11-21-2007, 10:33 AM
Monday Shoulders workout:

Military Press: 45 kg 1x8
1x7
1x6
40kg 2x5
35kg 1x3

DB shoulder Press: 18kg DBS 4x10

Bent over lateral raise: 4x10 14kg DBS

Front Raise: 14kg Dbs 1x5
12kg Dbs 4x10

Flat Bench Press: 40kg 1x10
70kg 1x10
90kg 1x3 PR(Spotted on two reps)
80kg 1x6 (Spotted on last rep)

Pullovers: 26kg DB 3x10

Cable Tricep Pulldown: 3x10 90lbs

Decline situps: 3x10 15kg plate

Ill try and post today's. Im doing chest and back (killller)

Herandi
11-21-2007, 10:42 AM
nice work big guy

Ramstein85
11-22-2007, 08:50 AM
Wednesday:

Deadlifts: 40kg 1x10
60kg 1x10
80kg 1x5
100kg 3x5
80kg 1x5
Bent over Rows: 60kg 1x10
1x9
3x8

Cable Row: 45 kg 3x10
50kg 2x9

Lat Pull Down (Front): 55kg 1x9
2x8
1x7
1x6
Flat Bench Press Close grip: 60kg 4x10

Ez Curls: 40kg 3x6

Decline situps: 15kg plate 4x10

Dips BW: 3x12

Hammer Curls: 18kg 1x10

Leg Extension: 50kg 3x10

Ramstein85
11-24-2007, 10:58 AM
Friday workout:

Squats: 60kg 1x10
80kg 1x10
100kg 3x5
60kg 1x10
Seated calf raise: 60kg 4x10

Leg extension: 50kg 1x10 (did this while waiting for calf raise to be free)
65kg 1x10

Flat Bench press: 60kg 1x10
80kg 2x5
70 kg 1x8

Incline: 50kg 1x10
60kg 2x5
50kg 1x10

Pull-Overs: 30kg DB 3x10

Dips BW: 3x12

A good workout overall for the chest and triceps. Im gonna take it easy today cause i dint get enough rest last night. Went out and only came bak home at 5:30 am. Didnt drink but there was alot of skunk smokage :O

Ramstein85
11-26-2007, 04:09 PM
Todays workout was killer:

Standing military press: 45 kg 1x9
1x8
1x7
40kg 1x6
1x5

DB shoulder press: 18kg DBs 1x9
1x8
2x7
16kg DB 1x10

Front Raise: 12kg DBs 4x10

Bent-Over lateral Raise: 12 kg DBs 3x10

Cable Row: 50kg 3x10
55kg 1x9
50kg 1x9

Lat Pull-Down: 50kg 4x10

Skull Crushers: 30kg 3x10

Dips BW: 3x10

Kneeling cable crunches: 4x15 90kg

whole upper body is aching. Tomorrow im hitting the chest

Ramstein85
11-27-2007, 12:12 PM
Today was chest and biceps:

Decline Bench Press: 60kg 1x10
80kg 3x6 PR (finally starting to up the bench weight a little)
60kg 1x10

DB chest press: 26 kg Dbs 5x6

Incline Bench Press: 60kg 1x3
50kg 4x10 (I was weakened by the previous exercises)

DB curls: 18kg Dbs 1x9
1x5 (Could hardly get the last rep in for my left bi)

Flat Bar Curls: 30kg 1x5
1x7

Tomorrow im resting.

Ramstein85
11-29-2007, 11:31 AM
Todays workout was legs:

Squats: 60kg 1x10
80kg 1x10
100kg 3x6
80kg 1x10

Calf Raise: 60kg 4x15
80kg 1x12

Leg extension: 30kg 1x10
60kg 2x10
80kg 1x10

Pull-Ups: 5x5 bw ( i suck so basd at these damn!!!, i guess its cause i keep gaining weight :O)

Pull Overs: 36kg Db 2x8
1x6
32kg 1x6
1x8

Decline situps: 15kg plate 3x10
20kg plate 1x7

Herandi
11-30-2007, 04:27 AM
nice workouts, squats looking very good. Im sure you can up the weight on your DB benches by looking at your BB bench. keep it up

Ramstein85
11-30-2007, 05:39 PM
thx Herandi, Honestly, i can push the 100kg no problem now :) im very happy with that, might have to add 5 kilos or 10 next time see if ican up my 1RPM

j_man_honda
12-01-2007, 07:44 PM
Just stoppin by to say great progress. Crazy volume on some of these workouts. Gettin hella strong:nod:

Ramstein85
12-04-2007, 09:18 AM
THX HONDA!!! Your not doing bad yourself i see!!!

I strained a msucle and its hurting from my neck to the middle of my back. Gotta take it easy, i mtaking ibuprofen atm to reduce inflammation.

I did Chest yesterday:

Incline BP: 60kg 1x10
70kg 1x7
1x6
60kg 2x10

DUmbell Press: 32kg DBs 1x4
26kg Dbs 4x6

Pull Overs: 30 KG 3x10

DB flys: 16 kg Dbs 3x10 (Killler **** this movement)

Cable Row: 60kg 1x7
50kg 3x10

Kneeling Cable crunches: max setting 4x15

EZ Curls: 30kg 1x15
1x10

Ramstein85
12-05-2007, 08:49 AM
I have a night shift andi worked i nthe morning no time to hit the gym. Did a small shoulder workout though:

47kg Military Press 1x8
1x7
1x4 (I wasnt breathing properly and ended up failing the fifth rep)
1x6
39kg 1x8

Front Raise: 13kg dbs 3x10

Bent over row: 47kg 1x15
1x12
1x12
1x10
1x8

Lame, but better than nothing i guess :) cant wait to hit the gym tomorrow

Ramstein85
12-16-2007, 03:18 AM
wow havnt logged in all week ill try and remember the workouts i did this week

Sunday:

Squats: 60kg 1x10
80kg 1x10
100kg 2x5
80kg 1x10
60kg 1x10

Deadlifts: 60kg 1x5
80kg 4x5 ( i was using a lighter weight than i usually do, my low back was very pumped and almost hurting me so i took it easy)

Bent over Rows: 60kg 1x5
70k 3x5
60kg 1x5

Lat Pull Downs: 60kg 1x10
70kg 1x10
1x8
2x7

Decline situps: 3x10 w 15kg plate
1x8 w 20kg plate

Weighted Crunch machine:60kg 4x10


Pull-Ups: 2x5 bw

Shrugs: 30kg dbs 3x10

Dips bw: 4x12

Flat Bar Biceps curls: 35kg 2x5

Tuesday:

Flat bench Press: bar x 20
60kg 1x10
80kg 4x5

Decline Bench Press: 80kg 5x5

Dumbbell Flies: 16kg 3x10 ( hate this exercise)

Pull Overs: 32kg 1x5
30kg 3x10

Skull Crushers: 3x7 30kg (Pullovers fried my tris ;)

Decline situps: 3x10 w 15kg plate
1x8 w 20kg plate

Thursday:

Was short of time and had to do a quick home workout, so i pulled out the dusty barbell i have and all the crappy weights and done one nice compound movement for the shoulders.

Standing military press: 47kg 1x8
1x7
1x6
1x7
1x6
42kg 2x6

Ramstein85
01-10-2008, 08:21 AM
Ok So i've not been updating my journal. Been a busy little bee (big bee ? :p)

These days im trying to fix some muscle imbalances which have developed due to bad posture. I have reduce the weights in order for the lagging muscle to catch up.

Anyway here is yesterdays workout:

Bench Press: bar x 20
60kg 1x10
80kg 3x5
70kg 1x10

Military Press: 40kg 1x8
1x6
2x5
35kg 1x3

Shoulder Press: 18kg DBs 1x5
16kg 4x8

Front Raise: 14kg 1x5
12kg 4x10 (my left shoulder is weaker, and i felt it getting targeted more than the right, which is used to 12 kg, but not my left.)

Bent over lateral raise: 12kg 3x10

BW Crunches: 4x20

Shrugs: 30kg DB each hand: 3x10

DB Curls: 16kg 1x10
18kg 2x5
Hammer Curls: 16kg 2x6 (forearms = fried)

Weighted Crunches: 65kg 3x10

Ramstein85
04-24-2008, 07:47 AM
Chest and tris yesterday:

Incline Bench: 50kg x 10
60kg 1x8
65kg 1x7
1x5
60kg 1x8

DB flat Press: 26 kg dumbells 5x6

Pull Overs: 32kg 5x5

Skull Crushers: 30kg 2x8

I was short on time this was done in about 45 minutes.

Ramstein85
04-24-2008, 07:50 AM
I've lsot weight and thus strength over the past two months but my body is definately leaner, im back to over maintenance now as i realised 3000 calories will only keep me levelled at 86 kg ;/ going for 3500-4k

Ramstein85
04-30-2008, 03:59 AM
I hit some PRs finally yesterday.

Incline Bench: 50kg 1x10
70kg 1x7
70kg 1x8 (PR)
50kg 1x10
DUmbell Incline: 20 kg 1x10
28kg 1x9 PR
24kg 1x10
22kg 1x10
DB flies: 12kg 4x10

Pullovers: 34 kg 3x10 (fried my abs) Good workout heavy and hard. :D

Herandi
04-30-2008, 04:17 AM
hey still at it rammstein eh? i weigh 96 kg now yaaaaaaaaay. Looks like someone has some catching up to do ;)

Ramstein85
05-01-2008, 03:36 AM
Lol nice to hear that man. Mashallah 96kg . YOur a man!! i havnt been taking any creatine though for the past two months, and i been on maintenance too but recently gained like 3kg. Im around 87.5 kg you almost got 10 kg on me!!!

But yeh Im still at it of course ;) progress hasnt been superb but its there :)

Ramstein85
05-11-2008, 08:18 AM
Alright last workout as of Friday 9th of may i did Chest and triceps, im currently doing my own routine which is basically a three day split between push pull and legs/core:

Monday :

Bent over rows: 50kg 1x10
70kg 1x8
60kg 1x8
50kg 1x8

T Bar Rows: 55kg 3x10
1x7
30kg 1x10

Lat Pull Downs: 60kg 4x10

Squats: 60kg x10
80kg x10
90kg x10
80kg x10

Abs weighted crunches: 10kg plate 4x20

I knew i wouldnt have time to do legs this week due to work/helping my mum with things so i just did the squats on the pull day.

Wednesday:

Being unfamiliar with this push pull things i did Shoulders and triceps on this day but didn't do chest which i left for friday:

Seated military press: 50kg 1x7
1x6
1x5
45kg 2x7

DB shoulder press: 20kg DBs 1x8 (flopped the form so i stopped at eight reps)
3x10

Front Raises: 12kg DBs 1x10
10kg DBs 3x10

Skull Crushers: 35kg 3x8

Tricep Extensions: 26kg DB 3x10

SLDL: 60kg 2x10 ( there was a bar there ready so i just did two sets before i went to the locked room, should have addded two ore sets but w/e)

Friday:

Incline Bench: 50kg 1x10
70kg 1x8
1x7
60kg 1x10

DB chest press (flat): 28 kg DBs 1x8
24kg 1x10
22kg 1x10
20kg 1x10

DB Flies: 4x10 @ 14kg

Weighted dips: 1x8 w 16kg db
1x7 w 14kg
1x8 w 10kg
1x10 BW

3 sets weighted crunches 10 kg plate

Thats it for the week!

Ramstein85
05-13-2008, 02:07 PM
Monday :

Bent over row; 50kg 1x10
70kg 1x6
60kg 2x8

T-Bar Rows: 55kg 1x7
50kg 3x10

Good Mornings: 50kg 1x10
70kg 3x10

Pull-Ups BW: 1x8
1x6
1x6
1x5

Cable Curls: 28kg 3x10

Today's workout:

Seated Military press: 50kg 1x5
45kg 1x8
1x7
40kg 1x10

DB shoulder Press: 20kg 3x9
18kg 1x10

Front Raise: 12kg 3x10

Lateral Raise: 10kg 2x10
8kg 1x10

Weighted crunches: 10kg plate 3x20

Cable Crunches: Max weight 3x20