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kornmong
03-07-2008, 07:48 AM
Hey all,

This part of the site is quite interesting to read, It great seeing and reading about progress and I hope to do as well,

I weigh 155 and my height is 5, 10", and I don't know what my body fat is but I predict in the 12 - 14% range, judging by pics and myself, I also have just ordered some fat calipers so I will be able to see what it really is

I have lifted On and off, inconsistently for the last few years, This Time Its time! to change, and be consistent, my figure has also always been the same except its gotten a little bigger,

Ive always wanted bigger arms and calves but have never succeeded in being consistent enough to see results. This time round I plan on being consistent, I have been going to the gym for 8 weeks before I found this part of the site,

I started on 14/1/08

I don't have access to pics right now, But the main thing that annoys me is all my fat is in my love handles and stomach, and I have a very ripped back compared to my front, like when you see some pics you'll go wtf haha

My wrists is 6.5"
My forearms are 11"
My upper arms and calves are 13.5" flexed
My Chest is 38" relaxed
My thighs are 22" relaxed, measured at top but no glute included
My waist is 32"

My Currents Lifts:
Max

Benchpress: 90kgs
Squat: 120kgs
Deadlift: 170kgs

My Lift goals:

Benchpress: 100kgs
Squat: 150kgs
Deadlift: 200kgs

I Only have One size goal and that is 15" upper arms and to keep other parts in proportion as much as my genetics allow

Hope to progress

Heres some present pics of me, which I hope to very much change

http://i110.photobucket.com/albums/n94/Kornmong/DSC01014.jpg
http://i110.photobucket.com/albums/n94/Kornmong/DSC01015.jpg
http://i110.photobucket.com/albums/n94/Kornmong/DSC01018.jpg
http://i110.photobucket.com/albums/n94/Kornmong/DSC01021.jpg
http://i110.photobucket.com/albums/n94/Kornmong/DSC01048.jpg
http://i110.photobucket.com/albums/n94/Kornmong/DSC01076.jpg

Thanks Cya

kornmong
03-07-2008, 07:59 AM
My workout today, hmm its pretty late lol, my muscles need rest

This is my Friday workout with 3 minute breaks

Sets and weight then rep completed by myself in good form

Shoulder press:

3 x 50kgs, - 8, 6, 4,

Deadlift:

3 x 135kgs, - 10, 10, 10

Rear Deltoid Flys:

3 x 7.5kgs, - 10, 10, 10

Standing Calf Raise: (The machine is old and crappy, so the weights may seem a little high but I'm not sure because Ive never compared to anyone)

1 x 100kgs, - 10
1 x 110kgs, - 10
1 x 120kgs, - 10

Food intake:

6" subway roast beef wheat roll
12" subway roasted chicken wheat roll
2 thick white salad rolls
60 gram simple carb + 40 gram whey drink after the gym

Thanks Cya

kornmong
03-10-2008, 03:53 AM
Monday workout

Weighted Chin ups:

3 x BW + 10kgs, - 10, 9, 6 ....Yes! I finally did more than 8 on my second set

Squats:

3 x 100kgs, - 10, 10, 10 ....this is closing in on my max of 120kgs

Bent Over Row:

3 x 55kgs, - 10, 8, 8 ....got to 10 on all but some cheating was involved

Seated Bicep curls:

3 x 15kgs per hand, 8, 8, 5

Standing calf raises:

1 x 120kgs, - 10
1 x 130kgs, - 10
1 x 140kgs, - 10 .....I don't think this is a very satisfying exercise, could be the old machine

food intake:

2 salad rolls
1 shake, 60 grams of simple carbs and 40 grams of whey protein
4 chicken kebabs
2 thick vegimite and cheese sandwiches
2 glass's of full cream milk

Criticism and comments are welcome

Out

kornmong
03-12-2008, 04:04 AM
Wednesday Workout: 3 mins rests

Bench Press:

3 x 77.5kgs, - 8, 6, 5 .....Decided to go up 2.5kgs, happy with results

Shrugs: Front and Back super setted, then rest

3 x 90kgs, - 10, 10, 10

Weighted Dips:

3 x BW + 20kgs, - 10, 10, 9 ....was happy with this also, will try 25kgs next session

Close grip Bench:

2 x 50kgs, - 10, 10
1 x 55kgs, - 4

Food Intake:

2 toasted ham sandwiches
1 glass of milk
2 fish oil tablets
2 Thick salad rolls
1 glass of milk
1 20 gram water of creatine
8 small chicken kebabs, 370 grams
1 protein and suger shake 40/60
1 glass of milk
2 fish tablets
1 vegimite sandwich

Cya

kornmong
03-12-2008, 04:08 AM
I was gonna write everything down in pounds, I think Ill go back to kilograms so I can type it quicker

kornmong
03-14-2008, 03:11 AM
Todays Workout Friday, 3 min rests

Shoulder Press:

3 x 45kgs, - 10, 10, 8

DeadLift:

3 x 140kgs, - 8, 8, 8 .....Ultra Happy about this! :) This is Stupendous! lol
1 x 150kgs, - 2 ....stuffing around to show friend

Rear Deltoid flys

3 x 10kgs, - 10, 10, 10

Food Intake: quite disappointed about this

4 pieces of toast
Glass of milk
2 fish oil pills
apple
Salad Roll
post shake...60 sugar, 40 protein whey
salad roll
glass of milk
2 fish oil tablets

Out

kornmong
03-18-2008, 04:02 AM
Monday Workout:

Weighted Chinups:

3 x BW + 10kgs, - 10, 9, 5

Squats:

3 x 10 x 105kgs, - 10, 10, 4 .... last set went down too far and got stuck at the bottom had to wait till friend pulled bar off me lol

Bent Over Rows:

3 x 55kgs, - 10, 10, 8

Standing alt bicep curls:

2 x 15kgs ph, - 8, 8

kornmong
03-18-2008, 04:13 AM
Wednesday workout: had to go 2 days in row because gym closes for Easter

Bench Press:

3 x 80kgs, - 7, 6, 5 ....happy as hell about this :)

Shrugs: back & front supersetted

3 x 92.5kgs, - 10, 10, 10

Weighted Dips:

3 x BW + 25kgs!!!!, - 10, 10, 8 .... Even more ecstatic about this :)

Close grip Bench:

1 x 50, - 10
2 x 55, - 10, 6

Food Intake:

4 weet bix
Banana
2 fish oil tablets
1 multivitamin
1 cup of milk
1 foot long chicken and bacon ranch
1 KFC snack box
1 foot long roasted chicken

Rhesus
03-18-2008, 04:25 AM
Nice work man, we've pretty much the same stats - though your in much better shape than I am! Keep the good work up!!

kornmong
03-19-2008, 05:25 AM
Thanks man :) Comments are always welcome lol

kornmong
03-19-2008, 05:31 AM
Friday workout: even though its Wednesday, reason is, the gym shuts over eater and Ill have 4 days off in a row because I've been going hard!

Shoulder Press:

3 x 47.5kgs, - 9, 7, 5 ....

Deadlift:

3 x 150kgs, - 8, 8, 8 .... I went up 10kgs from last session because I'm having a few days off and I handled it which is ****ing Awesome!

Rear Deltoid Flys:

3 x 7.5kgs, - 10, 10, 10

Food Intake:

4 pieces of Toast
1 multivitaman
2 fish oil tablets
1 glass of milk
1 foot long chicken bacon ranch wheat roll
1 Large big mac meal
1 30/30 protein/carb shake
1 glass of milk
2 fish oil tablets

Cya

kornmong
03-24-2008, 02:09 AM
Monday Workout:

Weighted chinups:

3 x 15kgs, - 10, 6, 5

Squats:

3 x 110kgs, - 10, 10, 4 .....hit absolute failure, went straight to the ground like last time,

Bent Over Rows:

3 x 57.5kgs, - 10, 10, 7

Barbell curls:

3 x 30kgs, - 10, 9, 6 ....This felt like pure ****, my arms got an extreme pump though

Food Intake....**** all, not worth mentioning,

Out

kornmong
03-26-2008, 06:05 AM
Wednesday Workout: This was a great day, felt energized

Bench Press:

3 x 75kgs, - 10, 10, 6 .... This is real progress God YES! 2 sets of 10! completed

Shrugs: back and front super setted

3 x 95kgs, - 10, 10, 10

Weighted Dips:

2 x BW + 30kgs, 10, 6
1 x BW + 25kgs, 9

Food Intake:

1 large bowl of sultana brand
1 glass of milk
2 fish oil tablets
1 salad roll
1 can baked beans
2 toasted vegimite and cheese sandwiches
1 pack of 2 min noodles
2 fish oil tablets
1 glass of milk
1/4 cup of crunchy peanut butter
1 can of tuna

Hmmm not bad for me :)

Cya

kornmong
03-28-2008, 04:59 AM
Friday Workout:

Shoulder Press:

3 x 47.5kgs, - 10, 10, 7

DeadLift:

3 x 155kgs, - 8, 8, 8 ...I think my tech is getting sloppy, but the weight is getting up still,

Rear Deltoid Flys:

3 x 10kg, - 10, 10, 10

Barbell curls:

3 x 30kgs, - 10, 10, 10

Food Intake:

1 Large bowl of sultana brand
1 glass of milk
2 fish oil tablets
1 vegimte sandwich
1 salad roll
1 protein shake 30/30
1 foot long of chicken and bacon ranch
1 pack of 2 min noodles
1 salad roll
2 fish oil tablets
1 glass of milk

Happy about todays workout and eating :)

cya

kornmong
03-31-2008, 03:36 AM
Monday Workout, Helped a friend mostly so I Tried some new 1 rep maxs in between his rests

Weighted Chin ups:

3 x BW + 10kgs, - 10, 9, 7

Bench Press:

1 x 40kgs, - 10
1 x 60kgs, - 1
1 x 80kgs, - 1
1 x 95kgs, - 1
1 x 100kgs, - 1 .....Oh yeah! New max and first ever major goal achieved! :)

Squats:

1 x 60kgs, - 8
1 x 100kgs, - 1
1 x 130kgs, - 1 ...New PB but I Still felt I had way more in me
1 x 140kgs, - 1 ...New PB but I still Felt I had a tiny bit more in me :) but still I finished, That was enough today, Ill try for my goal of 150kgs next time

Thats it, I was not at all worn, I should have done some actual sets of some exercises but I was talking to much and time flew, owell I'm not too fussed, I got some new PB's so thats sick!

Food Intake:

1 large bowl of sultana brand
2 fish oil tablets
2 salad rolls
1 foot long chicken and bacon ranch
2 fish oil tablets

Happy about todays new PB's

Cya

kornmong
03-31-2008, 07:00 AM
I feel that my biceps are my weakest point by far, I think I'm going to add more direct bicep work because it seems my back takes over in bent over rows and chin ups, as my bicep strength is rather weak when doing isolated work, I would like to be doing sets with 40kgs or more,

Todays PB's are awesome and I am so happy about them, this is the first time Ive been consistent and with that, results have finally come :)

kornmong
04-02-2008, 05:13 AM
Wednesday Workout:

BenchPress:

3 x 77.5kgs, - 10, 10, 7 ... I'm progressing every week its awesome :)

Shrugs: back & front

3 x 100kgs, - 10, 10, 10

Weighted Dips: 2.5 min breaks for a difference

3 x BW + 25kgs, - 10, 9, 7

Close Grip Bench:

1 x 50kgs, - 10
2 x 55kgs, - 8, 6 + 4 negatives

Benchpress:

1 x 40kgs, - 28 ....This was a little competition after our chest day for fun, it wasn't serious but my friend beat me by 1 lol

Food Intake:

1 pack of 2 min noodles
4 fish oil tablets
2 salad rolls
1 multivitamin
1 roast beef foot long subway
2 fish oil tablets
100 grams of peanut butter
1 cup of light milk

Today was another very successful day :)

Cya

kornmong
04-04-2008, 03:35 AM
Friday Workout: Started the day feeling pumped for the gym but by the time I got there I felt tired and ****ty... but the results say otherwise lol :)

Shoulder Press:

3 x 50kgs, - 8, 8, 8 ...happy about this, Ill try for 10's next week

Barbell curls:

3 x 35kgs, 10, 10, 6 ... This always burns the **** out of my forearms

Deadlift:

1 x 70kgs, - 8
1 x 100kgs, - 2
1 x 110kgs, - 2
1 x 120kgs, - 2 ..This already felt difficult, and dropped my spirit
1 x 140kgs, - 1
1 x 150kgs, - 1
1 x 180kgs, - 1 ..New PB but I wanted more!
1 x 190kgs, - 1 ..New PB but I wanted even more, I came here today to get 200
1 x 200kgs, - Fail ... There was 210kgs on there, my friend didn't change the other side so I was unbalanced and lifted one side, then instantly gave up
1 x 200kgs, - 1 .. New PB and Oh yes, I have hit my 2nd major goal ever! :)

Food Intake:

1 Ultra Large sultana bran serve, serving x 4
1 cup of milk
2 fish oil tablets,
1 salad roll
1 multivitamin
1 protein shake, 45/70 protein, sugar
1 foot long roast beef subway
2 fish oil tablets
1 salad roll,...maybe
100 grams of peanut butter

Cya

kornmong
04-07-2008, 04:57 AM
Monday workout:

Weighted Chin Ups:

3 x BW + 15kgs, - 9, 7, 6

Squats:

3 x 115kgs, - 10, 10, 6 ...I felt disappointed in my self, I quit because I was lazy I could have squeezed out 10 I reckon, but I pussed out

Bent Over Rows:

3 x 60kgs, - 10, 10, 10

Barbell Curls:

3 x 35kgs, - 10, 10, 7
1 x 15kgs, - 21

Food Intake:

1 pack of 2 min noodles
2 fish oil tablets
2 salad rolls
1 protein shake 40/60
1 large serve of butter chicken and rice
2 fish oil tablets
1 multivitamin
200 grams of peanut butter

Cya

Rhesus
04-08-2008, 10:28 AM
Those lifts lok great man, nice stuff on the weighted chins. Awsome max on the deadlift, congrats!

mickyjune26
04-08-2008, 10:37 AM
you're a strong guy. Keep up the great work. It's good to see others who want to be a tank!!!

kornmong
04-08-2008, 05:13 PM
Those lifts lok great man, nice stuff on the weighted chins. Awsome max on the deadlift, congrats!

Thanks man, yeah that deadlift was one a big achievement for me :)

kornmong
04-08-2008, 05:16 PM
you're a strong guy. Keep up the great work. It's good to see others who want to be a tank!!!

Thanks man, Ill have to check out your journal as it has like 3000 replies wft lol that tonnes, gonna take a while to look at

kornmong
04-09-2008, 04:39 AM
Wednesday Workout: felt a bit sad form work today, just one of those days, I was still mentally ready for the gym though! ;)

Bench Press:

3 x 80kgs, - 10, 8, 6 ... nice nice, happy about this

Shrugs: back and front super setted

3 x 102.5, - 10, 10, 10

Weighted Dips:

3 x BW + 25kgs, - 10, 10, 6

Close Grip Bench:

3 x 60kgs, - 9, 7, 6 ... This feels great! BRING IT ON! lol :)

Snatch: just trying the tech, this is a satisfying exercise

1 x 40kgs, - 10
1 x 50kgs, - 10

Food Intake:

1 large bowl of Sultana brand
2 fish oil tablets
2 salad rolls
1 protein shake, 45/60
5 small lamb chops, fat cut off
2 fish oil tablets
1 cup of corn
1 cup of green beans
1/2 cup of carrots
50 grams of peanut butter
1 cup of milk with 1 scoop of protein

Cya

kornmong
04-11-2008, 05:07 AM
Friday Workout:

Shoulder Press:

3 x 50kgs, - 10, 8, 7

DeadLift:

3 x 160kgs, - 8, 8, 8

Rear Deltoid Flys:

3 x 10kgs, - 10, 10, 10

Brabell Curls

3 x 35kgs, - 10, 10, 7

Tired!!!!

Food Intake:

1 Large serving of Sultana Brand
2 fish oil tablets
1 protein shake 24 grams pro
1 salad roll
1 minimum chips
1 Ultimate burger meal
2 fish oil tablets

Tired!!
Cya

kornmong
04-14-2008, 04:02 AM
Monday Workout:

Weighted chinups:

3 x BW + 20kgs, - 8, 6, 4 ... not a bad effort,

Squats:

1 x 130kgs, - 6
2 x 120kgs, - 10, 10 ...done with lots of breathing and waiting at top of rep lol

Bent Over Rows:

3 x 60kgs, - 10, 10, 9

Barbell Curls:

3 x 40kgs, - 8, 6, 3 ...poor effort, too much weight for me
1 x 30kgs, - 8

Food Intake:

1 large serving of sultanna brand
2 fish oil tablets
2 salad Rolls
1 multivitamin
1 protein shake, 30/30
2 fish oil tablets
5 chicken kebabs
1 cup of corn
1 cup of carrots
1 cup green beans

Cya

kornmong
04-16-2008, 05:57 AM
Wednesday Workout:

Bench Press: went up 2 levels for a heavy day... 1 level = 2.5kgs

3 x 85kgs, - 9, 5, 4 ...1st set was very promising but later sets were very diminished as you can see lol, still happy with effort though

Shrugs: Front & back supersetted

1 x 110kgs, 10
2 x 120kgs, 10, 10
1 x 120kgs, ??? just did some holds and jerks to end myself

Weighted dips:

3 x 30kgs, - 10, 9, 7 ....What an EFFORT! lol this makes me effectively weigh over 100kgs :)

Close Grip Bench:

3 x 60kgs, - 10, 10, 6 ....did some negatives to really slay my self

Seated Bicep Curls: going to do some bicep work here and then depending on how I feel for they are lagging

2 x 15kgs Ph, 10, 10

Food Intake:

1 large serve of sultana brand
2 fish oil tablets
1 protein scoop with water
1 packet of noodles
1 foot long roast beef subway
1 post workout shake, 50/80
1 foot long roast beef subway
1 fish oil tablet ....Awww last one, need to buy more
1 packet of noodles
1 what ever peanut butter I can down
1 protein scoop with water

Today feels like I ate nothing but when I tally it here it looks like a bit lol

Cya

kornmong
04-18-2008, 03:46 AM
Friday Workout: wore Denim shorts today, big mistake!

Shoulder Press:

3 x 55kgs, - 8, 7, 5

Deadlift:

1 x 165kgs, - 8 ...Form way to poor changing reps and style
1 x 165kgs, - 8 ... singles to keep form good
1 x 140kgs, - 6
1 x 100kgs, - 6 ...tried sumo style

Rubbed my arm raw from the denim when lowering the weight and the bar kept skidding over my knee over the rolled bunch, killed my knees,

Power cleans:

1 x 50kgs, - 8
1 x 60kgs, - 1
1 x 70kgs, - 1
1 x 80kgs, - 2
1 x 85kgs, - 1
1 x 90kgs, - 1
1 x 95kgs, - 0 ...Got to scared to attempt lol got way to psyched up and failed when I'm very sure I could get this

Barbell Curls:

3 x 35kgs, - 10, 10, 8

Rear Deltoid Flys:

3 x 10kgs, - 10, 10, 10

Was not happy about the dead lift session today, not sore at all and had poor form at the start, I'm sure I had poor form the previous weeks but It still felt great, It didn't feel bad either but today I thought I better start having real strict form, so I may have to lower the weight quite a bit

Food Intake:

4 slices of toast
1 scoop of protein with water
1 packet of noodles
4 slices of bread
2 scoops of protein with water
1 packet of sultanas
1 ultimate burger meal Kfc...bad
1 what ever of peanut butter, approx 100g +
1 scoop of protein with water

Knees sore! dont wear Denim shorts! lol

Cya

kornmong
04-21-2008, 04:45 AM
Monday Workout:

Weighted ChinsUps:

3 x BW x 15kgs, - 10, 7, 6

Squats: Full

1 x 70kgs, - 10
1 x 80kgs, - 10
1 x 90kgs, - 10
1 x 100kgs, - 10

I Had a sore knee so I didn't want to do heavy parallels, I must admit these full squats feel nice, or maybe cause the weight was lighter but either way I got a nice leg stretch witch felt nice

Bent Over Rows:

3 x 62.5kgs, - 10, 9, 8

Barbell Curls:

3 x 30kgs, - 10, 10, 10 ...Squeezed pretty hard on these

Standing Calf Raises: 2 seconds pauses top and bottom

3 x 15kgs, - 10, 10, 10 .... with the pauses these were bad ass, got a real burn for once

5 mins on speed bag

Food Intake:

1 can of baked beans
1 protein scoop with water
2 salad rolls
1 protein drink, 30/30
350 grams of chicken
1 family chicken rice
2 cups of V8 vege juice
1 protein scoop with milk

Cya

kornmong
04-23-2008, 05:40 AM
Wedensday Workout: Have got the flu, read some info and didn't want to do a high intensity workout and just had light session

Bench Press:

1 x 82.5kgs, - 9 Couldn't help myself but I got a headache after so I dropped it
2 x 60kgs, - 10, 10 ... Easy but still ached my shoulders

Shrugs: Front & back setted

3 x 80kgs, - 10, 10, 10

Weighted Dips:

3 x BW +10kgs, - 10, 10, 10

Close Grip Bench Press:

2 x 40kgs, - 10, 10
1 x 45kgs, - 10

5 mins on speed ball

Food Intake:

1 large serving of sultana brand
1 protein scoop with water
1 burger combo at charcoal chicken
1 medium serve of rice
1 multivitamin
2 scoops of protein with water
1 small serve of rice
4 slices of bread
1 protein scoop with water

I feel like ****, time for me to hit the sack,

Cya

kornmong
04-27-2008, 02:41 AM
Friday Workout: 2 days late, was Still a bit sick so I didn't go all out,

Shoulder Press:

3 x 45kgs, - 10, 10, 10 ...happy with this

DeadLift:

3 x 120kgs, - 8, 8, 8 ....Strict form this time round, very easy

Barbell Curls:

3 x 35kgs, - 10, 10, 10

Food Intake:

Cant remember lol

Cya

kornmong
04-28-2008, 10:01 AM
Monday Workout: nearly 100% so I went as hard as usual

Wide Weight pullups:

1 x BW + 7.5kgs, - 10

Weighted Chinups:

2 x BW + 15kgs, - 7, 6

Full Squats:

3 x 100kgs, - 10, 10, 10

Bent Over Rows:

3 x 65kgs, - 9, 9, 7

Brabell Curls:

3 x 36kgs, - 10, 10, 6

... Today didn't feel to good, was happy with the squats but overall it was an unsatisfactory gym day, not my effort just my feelings lol

Food Intake:

1 small serve of Sultana brand
1 packet of noodles
1 protein scoop with water
2 pieces of KFC chicken
5 chicken kebabs
1 single serve pasta
2 cups of V8 vege Juice
1 protein scoop with water
1 packet of noodles

Cya

kornmong
04-30-2008, 03:09 AM
Wednesday workout: Very cold today so I wore a jumper on at the gym, I felt normal today so I went at the usual intensity,

Bench Press:

3 x 80kgs, - 10, 10, 6 ... Oh yes :) moving up

Shrugs: front and back

3 x 120/110kgs, - 10, 10, 10

Weighted Dips:

3 x BW + 25kgs, - 10, 10, 6

Close Grip Bench:

3 x 60kgs, - 10, 8, 5

Tricep Kicks

3 x 7.5kgs, - 10, 10, 12

Food Intake:

1 Mega ultra serve of sultana brand, Felt like spewing afterwards
1 cheese and vegimite sandwich
1 protein shake, 50/50
2 chicken kievs
1 chicken swag thing
2 cups of V8 vege juice
1 protein scoop with water
1 packet of noodles

Cya

kornmong
05-02-2008, 03:50 AM
Friday Workout:

Shoulder Press:

3 x 50kgs, - 10, 9, 6

DeadLift:

3 x 130kgs, - 8, 8, 8 ... strict form again :)

Barbell Curls:

3 x 36kgs, - 10, 10, 6

Standing Calf Raises: 2 second pauses bottom and top

3 x 25kgs + machine, - 15, 15, 15 ...what a Burn!

Some random exhausting curls:

4 x 10kgs, - 10, 10, 10, 10 ...These felt nice and ended me :)

Food Intake:

1 large serve of Sultana
1 roast beef foot long Subway
1 protein shake, 50/0
1 chicken minyong
1 small chicken parma
1 garlic chicken kiev
2 cups of V8 vege juice
1 scoop of protein with water

Cya

kornmong
05-05-2008, 06:39 AM
Monday Workout:

Weighted chinups:

3 x BW + 25kgs, - 6, 4, 4

Squats: FULL!

3 x 105kgs, - 10, 10, 10

Bent Over Rows:

3 x 50kgs, - 10, 10, 10 ...easy, strict form, felt great

Barbell Curls:

3 x 37kgs, - 10, 9, 6

Bench Press: MAX test

1 x 95kgs, - 1
1 x 100kgs, - 1
1 x 105kgs, - 1
1 x 115kgs, - 0 ...fail

I really wanted 110kgs but owell cant all ways get what you want, after I missed 115kgs I was dead, maybe in a few weeks

Food Intake:

1 small serve of nutri-grain
1 packet of noodles
1 packet of noodles
2 scoops of protein with water
1 burger combo from charcoal chicken
2 scoops of protein with water
1 cheese burger combo from Hungary Jacks

Cya

kornmong
05-07-2008, 05:38 AM
Wednesday Workout:

Bench Press:

3 x 82.5kgs, - 10, 8, 4

Shrugs:

3 x 100kgs, - 10, 10, 10

Weighted Dips:

3 x BW + 25kgs, - 10, 10, 10

Close Grip Bench:

3 x 60kgs, - 9, 8, 6

Tricep Kicks:

1 x 7.5kgs, - 10
2 x 10kgs, - 10, 10

Random triceps exercise spree, 5 mins just went and did a few reps of every thing I could grab hold of

Food Intake:

1 big serve of Nutri-grain
1 salad roll
1 small chips
2 scoops of protein in water
1 promite sandwitch
1 steak and chips out at pub, Nice as :)
1 protein scoop with water

Cya

kornmong
05-09-2008, 06:00 AM
Friday Workout: Came here today thinking I wasn't going to go that well because I drank the night before, but I did do the right things, ate before bed and had plenty of water and beside my bed

Shoulder Press:

3 x 50kgs, - 10, 10, 7 ....Sweetness lol, new rep score ^ I go

Deadlift:

3 x 140kgs, - 8, 8, 8 ...This was rather easy still, but I had good form :)

Barbell Curls:

3 x 37.5kgs, - 10, 8, 6

Standing Calves Raises:

3 x Machine + 30kgs, - 15, 15, 15 ... What a BURN! still lol,

Food Intake:

1 Big serve of Nutigrain
1 pita chicken and cheese bun
1 multivitamin
1 protein shake 30/30
500 grams of chicken
1 standard oriental rice
2 cups of V8 vege Juice

Cya

kornmong
05-12-2008, 03:58 AM
Monday Workout: Today I wasn't feeling up much pushing through barriers of pain because I just didn't feel it today :(

Weighted Chin ups:

3 x BW + 20kgs, - 8, 6, 4 ..I thought this was pretty good still :)

Squats: this is what I meant by barriers lol

3 x 110kgs, - 10, 10, 4 ... was too pussy to do anymore on 3rd set plus I had no spotter and on 2nd set after 6th rep I paused at the top and breathed like crazy just to get the rep

Bent Over Rows:

2 x 55kgs, - 10, 9
1 x 50kgs, - 10

Barbell Curls:

3 x 38.5kgs, - 10, 8, 6 ...hmmm I think I have poor tech I think I may go down, maybe

Standing Calves raises: I love this exercise!

3 x Machine + 35kgs, - 15, 15, 15

Food Intake

1 big serve of nutrigrain
1 family rice
4 pieces of bread
1 multivitamin
1 protein shake 30/30
1 can of baked beans
1 snack size chicken curry
1 protein shake 30/30

Cya

kornmong
05-14-2008, 04:03 AM
Wednesday Workout:

I instantly got a sore throat last night and thought I was coming down with something so I went to bed early and got 11 hours of sleep and had about 1000% of the RDI of vitamin C and many liters of water the next day and went with my normal intensity :)

Bench Press:

3 x 85kgs, - 10, 6, 4, ..One set of 10 hell yeah! lol

Shrugs:

3 x 100kgs, - 10, 10, 10

Weighted Dips:

3 x BW + 30kgs, - 10, 9, 6 ...again 1 set of 10, this is sweet!

Close Grip Bench: I wasnt sure today what I would do so I went back down

1 x 50kgs, - 10
1 x 55kgs, - 10
1 x 60kgs, - 10 ... happy with this effort

Tricep Kicks:

3 x 10.5kgs, - 10, 10, 10 ...these are a nice finisher they always burn the right area

Overall today was excellent even though I kinda felt ****ty but after I got 10 with my bench I thought 110% effort!

Food Intake

1 large serving of nutrigrain
1 sour cream and chives pasta
1 can of baked beans
1 multivitamin
1 toasted spaghetti sandwich
1 protein shake 30/30
2 musashi slices, 400 cals each, 30 grams of protein each + 50 carbs
2 cups of V8 Vege juice
1 something else that i can find to eat before bed lol

Cya

kornmong
05-16-2008, 04:01 AM
Friday Workout: Drank way too much the night before and ****ed myself up, bruises and cuts every where, I was in no gym condition but I still came to keep the habit up,

shoulder press:

3 x 52.5kgs, - 8, 6, 4 ...

Deadlift:

3 x 120kgs, - 8, 8, 8

Barbell curls:

3 x 25kgs, - 10, 10, 10

Thats it

Food Intake:

1 large single cheese burger meal from hungry jacks
1 promite sandwich
1 protein shake 30/30
300 grams of chicken

what a day, poor effort with the weights and the food :(, my fault owell ill pick up next week

Cya

kornmong
05-19-2008, 03:24 AM
Monday Workout:

Weighted Pullups: something different

3 x BW + 10kgs, - 10, 7, 7

Squats:

3 x 102.5, - 10, 10, 10

Bent Over Rows:

3 x 50kgs, - 10, 10, 10

Barbell Curls:

3 x 30kgs, - 10, 10, 10

Standing Calves Raises:

3 x Machine + 35kgs, - 15, 15, 15

Food Intake:

1 Wool Worth chicken Ceaser salad
1 salad roll
1 small hot chips
2 toasted ham and cheese sandwiches
1 protein shake 30/30
2 ham and cheese sandwiches

Cya

kornmong
05-21-2008, 05:09 AM
Wednesday Workout: Felt pretty pumped today, had a red bull can to help with some energy

Bench Press:

3 x 87.5kgs, - 7, 5, 3 ...Hmmm some low numbers, back down I go lol

Shrugs: front and back

3 x 125kgs, - 10, 10, 10
3 x 95kgs, - 10, 10, 10

Weighted dips:

3 x BW + 32.5kgs, - 10, 9, 6 ...Hell Yes! what a lift

Close Grip Bench:

3 x 60kgs, - 10, 8, 6
1 x 30kgs, - 10
1 x 50kgs, - 5
1 x 55kgs, - 5

Tricep Kicks:

3 x 10.5kgs, - 10, 10, 10

After todays workout my triceps were totally worn out! a little disappointed with my first set on bench I wanted 8 - 10 reps but o'well you get that overall I still had a great session today

Food Intake:

3 toasted ham and cheese sandwiches
1 normal yoghurt
2 ham and cheese sandwiches
1 multiviatmin tablet
1 can of red bull
1 protein shake 30/30
1 300 gram steak and chips counter meal
1 ham and cheese sandwich
1 normal yogurt

Cya

kornmong
05-23-2008, 04:01 AM
Friday Workout: finally back on track :)

Shoulder Press:

3 x 52.5kgs, - 10, 7, 6

Deadlift:

3 x 142.5kgs, - 8, 8, 8

Bicep Curls:

2 x 13kgs ph, - 10, 10
1 x 15kgs ph, - 10

Preacher curls:

1 x 25kgs, - 10
2 x 20kgs, - 10, 10

Standing calves raises:

1 x 35kgs, - 15
1 x 37.5kgs, - 15
1 x 40kgs, - 15

Hammer Curls:

3 x 10.5kgs, - 10, 10, 10 ...These felt nice

Only had one minor goal today and that was at least 1 set of 10 on the shoulder press and I got it! ;)

Food Intake:

1 ham and cheese sandwich
1 large single cheese burger meal hungry jacks
2 scoops of creatine
2 scoops of protein with water 50/0
500 grams of chicken
1 oriental rice
2 cups of V8 vege juice

Cya

kornmong
05-26-2008, 04:21 AM
Monday Workout:

Since my biceps are lacking I looked for a small bicep routine to chuck in with my Monday and Friday workouts, lets see how they go

Squats: parallel

3 x 110kgs, - 10, 10, 10

Close grip chinups: 2 - 4 second negative

3 x BW + 5kgs, - 6, 6, 4 ...6 was all I aimed for but the last set I was tired lol

Barbell Curls:

2 x 25kgs, - 10, 10

Hammer Curls:

1 x 10.5kgs ph, - 10
1 x 13kgs ph, - 12

Bent Over Rows:

2 x 50kgs, - 10, 10
1 x 55kgs, - 10

Standing Calves raises:

3 x Machine + 40kgs, - 15, 15, 15

My biceps feel pretty hammered after this, im not saying this is a lot but the negatives sure feel good!

Food Intake:

1 oriental rice
2 pieces of bread
1 scoop of protein with water
1 scoop of creatine
1 protein shake, 60/0
500 grams of chicken kebabs
2 cups of V8 Vege juice

Not too happy about my food intake today but I felt sick from the nights before drinking, Im pretty happy about todays workout even while feeling sick

Cya

kornmong
05-26-2008, 04:23 AM
If an Admin ever reads this Could you delete all AdamsHere_69 Comments in my journal Please, thanks Cya

kornmong
05-28-2008, 05:20 AM
Wednesday Workout: Came Knowing/Expecting to get 2 sets of 2 with bench! Or its Pain and suffering for all lol joking

Bench Press:

3 x 82.5kgs, - 10, 11, 6 ...did 11 just to make sure I got it ;) Yeah!

Shrugs: F & B

130kgs/90kgs x 3, - 10, 10, 10

Weighted Dips:

2 x BW + 35kgs, - 10, 6
1 x BW, - 15 ... After Mondays Bicep Routine I seem to have a sore left Elbow Joint which I suspect could be a mild case of Tendinitus after slow negatives :( so I didn't wanna risk more pain and dropped the weight

Close Grip Bench Press:

1 x 50kgs, - 10
1 x 60kgs, - 8
1 x 70kgs, - 6
1 x 50kgs, - 10

Tricep kicks:

3 x 10.5kgs, - 10, 10, 10

Today was a good day, even though I have a sore Elbow, I now feel I could have done slightly Better with out, BRING IT ON! lol maybe next week, im still happy with todays effort,

Food Intake:

1 protein scoop with water, 30/0
1 medium serve of Nutigrain
1 packet of noodles
1 Subway Melt foot long
1 protein shake, 60/0
500 grams of chicken Kebabs
1 beef and mushroom rice packet, cooked of course lol
2 scoops of protein in water

Cya

kornmong
06-02-2008, 04:09 AM
Monday Workout:

Chinups: Friends and I wanted to see how many we could get unweighted

3 x BW, - 15, 10, 8 ...I was very unimpressed by this, what a **** score lol, I wanted at least 18, o'well got to work on it I guess

Squats:

3 x 112.5kgs, - 10, 10, 10 ...Finally through my mental block past 110 :)

Bent over Rows: underhand

3 x 60kgs, - 10, 10, 10

I had 3 more exercises to do but was to stuffed to bother and left straight after last set of bent over rows

Calorie Intake: new way of showing what I eat

3000 rounded up a few cals, Calories More than I thought today, actually calcualted lol

Protein-fat-Carbs
40%15%45%

Thanks Cya

kornmong
06-04-2008, 04:46 AM
Wednesday Workout:

Benchpress:

1 x 85kgs, - 9
1 x 86.25kgs, - 6 ...this happened by accident, friend didn't remove his plate
1 x 87.5kgs, - 2 .... what the hell, im stalling :(

Shrugs: did these differently today, 2 second pauses at top

3 x 110/90kgs, - 10, 10, 10

Weighted Dips:

3 x BW + 40kgs, - 10, 6, 5 ...Wow I like this! lol

Close Grip Bench Press:

1 x 60kgs, - 9
2 x 50kgs, - 10, 10

I came here today thinking I was going to smash 10 out on bench and then like atleast 8, not to mention 2! reps ffs, on the other hand dips were Great :) cant be all negative all the time lol

Calorie Intake:

2500 cals

Protein-fat-carbs
35%23%42%

Thanks Cya

kornmong
06-06-2008, 04:38 AM
Friday Workout:

Shoulder Press:

3 x 47.5kgs, - 10, 10, 8

Deadlift:

3 x 147.5kgs, - 8, 8, 8 ... Got my friend to video me to check my form, perfect which surprised me and put a smile on my face!

Barbell Curls:

3 x 25kgs, - 10, 10, 10 ...I concentrated on these hard as hell and squeezed at the top for a real pump, felt great!

Hammer Curls:

2 x 10.5kgs ph, - 10, 10 ...Oh what a pump!

Standing calves Raises:

3 x 50kgs, - 15, 15, 15 ...I still Love the **** out of these

Calorie Intake:

Don't know but not very much or just enough but it was high in protein and low in fats

Thanks, Cya

fooz
06-06-2008, 07:21 AM
Great deadlifts man, keep it up.

kornmong
06-07-2008, 04:04 AM
Thanks mate, I love em, 150kgs next week :)

kornmong
06-09-2008, 05:36 AM
Monday Workout:

Pullups:

3 x BW, - 10, 10, 6 ...I was hoping to get 3 x 10 that will change

Squats:

3 x 117.5kgs, - 10, 10, 10 ...I was meant to do 115 but there were little plates hidden between the big plates :) The big 120 next week ;)

Bent Over Rows: underhand grip

2 x 65kgs, - 10, 10
1 x 67.5kgs, - 6

Barbell Curls:

2 x 26kgs, - 10, 10

Standing Calve Raises:

3 x 52.5kgs, - 15, 15, 15

Weighted decline situps:

3 x 15kgs, - 10, 10, 10 ...These felt poor and hit my obliques more than anything

Food Intake: haha I changes again cant be bother tracking calories just want to rest

1 scoop of protein with water
1 scoop of creatine with water
1 boost bar
1 scoop of protein with water
1 scoop of creatine with water
2 scoops of protein with water
1 burger combo from charcoal chicken

Hardly ate anything today! lol

Thanks Cya

kornmong
06-11-2008, 04:52 AM
Wednesday Workout: I going to enter an un-official comp on Saturday so I had an easy day checking my technique and weight levels

Bench press:

1 x 50kgs, - 10
1 x 80kgs, - 3
1 x 90kgs, - 1 ...with pause, pass
1 x 95kgs, - 1 ...with pause, pass
1 x 100kgs, - 1 ...with pause, let it sink into my chest a bit, would not pass

Dips:

3 x BW, - 10, 10, 10 ...easy

Squats:

1 x 60kgs, - 10
1 x 100kgs, - 3
1 x 120kgs, - 1
1 x 130kgs, - 1
1 x 140kgs, - 1 ... even this was rather easy :) Hello new PR on sat

Barbell Curls:

2 x 27.5kgs, 10, 10

Food Intake:

1 scoop of protein with water
1 scoop of creatine with water
1 foot long Italian Subway
1 scoop of creatine with water
1 chocolate protein shake, 30/30
1 300g steak and chips at pub, love these :)
1 scoop of protein with water

Cya :)

TheLion
06-11-2008, 07:16 AM
good luck in the competition:spam:

kornmong
06-11-2008, 08:44 PM
Thanks ;), lol Im not going there to win .... just yet, Going there for a bit of fun and to see some big weights being moved

TheLion
06-11-2008, 08:52 PM
converting all your numbers to lbs is driving me crazy, i give up. good job so far. your numbers are good for your size.

kornmong
06-14-2008, 01:32 AM
Friday Workout:

Deadlift:

1 x 70kgs, - 5
1 x 120kgs, - 5
1 x 150kgs, - 1
1 x 170kgs, - 1
1 x 180kgs, - 1
1 x 190kgs, - 1 ... I Plan to open on this and ended my workout here

Weighted Chinup: just wanted to do one chinup with lots of weight

1 x Bw + 40kgs, - 1 ...Oh yes!

Food Intake:

Cant Remember lol

Cya

kornmong
06-14-2008, 01:51 AM
Todays Comp: Feel pretty good today

Squat was up first

1st Attempt: 130kgs, Deep and easy, 3 whites lights :)

2nd Attempt: 140kgs, Deep and easy, 3 white lights :)

3rd Attempt: 150kgs, Deep and Mild, 3 whites lights :),

Comp Personal best = 150kgs / 330 lbs

Happy with this, I reckon I could have squeezed out 10 more kgs but still happy

Bench was next

1st Attempt: 92.5kgs, was kinda easy, 3 white lights

2nd Attempt: 97.5kgs, Didn't get up past midpoint, 3 red lights

3rd Attempt: 97.5kgs, was hard but pushed towards racks, 3 white lights

Comp Personal best = 97.5kgs / 214.5lbs

I would have liked to have gotten 100kgs

DeadLift:

1st Attempt: 170kgs, was easy, but my back was a bit sore, 3 white lights

2nd attempt: 190kgs, was hard but knew id get it, back now real sore, 3 white lights

3rd attempt: 205kgs, Couldn't even get it off the ground and gave up lol, 3 red lights

Comp Personal best = 190kgs / 418

Had a nice fun day, got tired as hell afterwards lol, real tired


Food Intake:

4 pieces of toast
1 scoop of protein with milk
1 scoop of creatine with water
1 lemon powerade
1 tropical energy powerade
2 scoops of creatine with water
1 small coffee
3 biscuits
2 little chicken wraps
1 large cheese burger meal
1 big mac
1 Mc apple pie
Tea undecided...
1 protein scoop with milk

Cya

TheLion
06-15-2008, 07:56 PM
ha, thanks for those conversions on the maxes. great job

kornmong
06-16-2008, 03:03 AM
Monday Workout:

Squats:

3 x 120kgs, - 10, 10, 10 ... lots of breathing lol

Weighted Close grip chinups:

3 x BW + 5kgs, - 10, 10, 6 ...these were hard

Bent Over Rows:

3 x 60kgs, - 10, 9, 6 ...These were hard today

Barbell Curls:

2 x 27.5kgs, - 10, 10

Standing Calve Rasies:

3 x 50kgs, - 15, 15, 15

Hammer Curls:

3 x 10kgs ph, - 10, 10, 10

Weighted Situps:

3 x 10kgs, - 15, 15, 15

I feel that I was not fully healed from the comp and suffered some lower numbers for it but it was still a good day

Food Intake:

1 scoop of protein with water
1 scoop of creatine with water
1 Alfrado Pasta
2 fish oil tablets

...Will Edit later

Cya

kornmong
06-19-2008, 08:55 PM
Wednesday:

Was very tired and did not go today

Cya

kornmong
06-20-2008, 05:14 AM
Friday Workout:

Shoulder Press:

3 x 50kgs, - 10, 10, 7

Stiff legged deadlift:

1 x 80kgs, - 10
2 x 100kgs, - 10, 10

Barbell Curls:

2 x 27.5kgs, - 10, 10

Hammer Curls:

2 x 10kgs, - 10, 10

Standing Calve Raises

3 x 52.5kgs, - 15, 15, 15

Food Intake:

2 cheese and ham sandwiches
1 small serve of yogurt
1 scoop of creatine
1 protein shake 30/30
1 pizza hut supreme pizza
1 protein scoop with milk

Cya

kornmong
06-23-2008, 05:20 AM
Monday Workout:

Pullups:

3 x Bw, - 10, 10, 7

Squats:

3 x 125kgs, - 10, 10, 10 ...This was a task, I stalled and breathed at the top heavily lol

Bent Over Rows:

3 x 60kgs, - 10, 10, 10 ...even this was hard today

Barbell Curls:

2 x 29.5kgs, - 10, 10

Hammer Curls:

2 x 10kgs, - 10, 10

Weighted situps:

3 x 5kgs, - 20, 20, 20

Standing Calve Rasies:

3 x 45kgs, - 15, 15, 10

Food intake

6 slices of Toast
1 scoop of creatine in water
1 cup of V8 vege juice
1 scoop of creatine in water
1.5 scoops of protein in water
2 toasted ham and cheese sandwiches
3 boiled eggs
1 cup V8 of vege juice
1 scoop of protein in milk

I plan to have 1 week break at the end of this week and have a long rest and reorder my exercises, sets and reps, so I might go every day to the gym to kill myself because im having a week off ;)

Cya

kornmong
06-24-2008, 10:41 AM
Tuesday Workout:

Barbell Curls:

3 x 30kgs, - 10, 10, 10

Hammer Curls:

3 x 13kgs, - 10, 10, 8

Power Cleans:

didn't really do sets, just played around and did some doubles with my friend we got together 140kgs up to our shoulders

Super Drop set with cables bicep bar:

from 50kgs - 20kgs with 5kgs steps

5 mins of rowing

Food Intake:

2 slices of toast
1 scoop of protein with milk
2 slices of toast
1 scoop of creatine with water
1 scoop of creatine with water
2 scoops of protein with water
2 toasted ham and cheese sandwiches
3 hard boiled eggs
1 scoop of protein with milk

Cya

kornmong
06-25-2008, 03:28 AM
Wednesday Workout: Im so over the gym these days, im happy for the week off

Bench Press:

1 x 90kgs, - 6
2 x 80kgs, - 10, 6

Shrugs:

3 x 80/100kgs, - 10, 10, 10

Weighted Dips:

3 x Bw +25kgs, - 10, 9, 6

Close Grip Bench Press:

2 x 50kgs, - 10, 8
1 x 60kgs, - 6

I was tired and not wanting to be here today

Food Intake:

2 slices of toast
1 cup of V8 vege juice
1 scoop protein with milk
3 slices of raisin toast
1 scoop of protein with water
1 microwave dinner apricot chicken
1 hard boiled egg

Cya

kornmong
06-26-2008, 07:43 AM
Thursday Workout:

Power Cleans:

1 x 70kgs, - 1
1 x 80kgs, - 1
1 x 85kgs, - 1
1 x 90kgs, - 1 ...and squatted down and push pressed it up and got it, new pb for most weight gotten above head, oh yeah! ;)

Tried some double clean and press with a friend today for some fun

1 x 70kgs, - 1
1 x 90kgs, - 1
1 x 110kgs, - 1
1 x 140kgs, - 1
1 x 150kgs, - 1 ... only could cleaned this but still felt impressive lol

Power Cleans:

1 x 70kgs, - 3
1 x 75kgs, - 3
1 x 80kgs, - 3

Front Deltoid really caning after these

Food Intake:

3 slices of toast
1 scoop of protein with milk
1 roast beef subway wrap
1 mcaine pizza
1 **** load of lollies and chips
1 cup of milk

Cya

kornmong
06-27-2008, 06:23 AM
Friday Workout:

Shoulder Press:

3 x 60kgs, - 3, 2, 2 ... My shoulders were real worn from yesterdays cleans but I still decided to do a heavy weight I have not done before

Deadlift:

3 x 150kgs, - 8, 8, 10 ... did 10 on last set to get myself a little more sore and to see if I could

Food Intake:

2 slices of toast
1 scoop of protein with milk
1 scoop of creatine with water
1 protein shake, 30/30
1 healthy choice apricot chicken microwave dinner
1 scoop of protein with milk

Im off for a 1 week break from training, I have an old friend coming back over from the main land, that may be the only reason I go to the gym, to show him my lifts lol

Cya

kornmong
07-07-2008, 03:37 AM
Hey,

Im back from my break and Ive chosen to do Rippetoes starting strength program for a few months

Monday Workout

Squats:

1 x 50kgs - 5
1 x 70kgs - 5
1 x 90kgs - 3
3 x 100kgs - 5, 5, 5

BenchPress:

1 x 20kgs - 5
1 x 50kgs - 5
1 x 60kgs - 5
3 x 80kgs - 5, 5, 5

DeadLift:

1 x 60kgs - 5
1 x 100kgs - 5
1 x 140kgs - 5

Weighted Decline Situps

1 x Bw - 10
3 x Bw + 15kgs - 10, 10, 10

Weighted Hyper Extensions

1 x Bw - 10
1 x Bw + 5kgs - 10, 10, 10

Feels good to be back, I started light so I can ease into it and hopefully progress for a long time

Food Intake:

4 ham and cheese sandwiches
4 glass's of milk
1 small tin of lemon pepper tuna
1 post workout shake 40g
1 scoop of creatine in water
2 small serve's of yogurt
4 fish oil tablets

Thanks Cya

kornmong
07-09-2008, 03:26 AM
Wednesday Workout: 2nd day on Rippetoes SS

Squats: Now doing these full again,

2 x 20kgs - 5, 5
1 x 40kgs - 4
1 x 60kgs - 3
1 x 80kgs - 2
3 x 102.5kgs - 5, 5, 5

Shoulder Press:

2 x 20kgs - 5, 5
1 x 30kgs - 4
1 x 35kgs - 3
1 x 40kgs - 2
3 x 45kgs - 5, 5, 5

Power Cleans:

1 x 40kgs - 5
1 x 50kgs - 3
1 x 60kgs - 4
3 x 70kgs - 5, 5, 5

Dips, Situps and Hypers

2 x Bw - 8, 8, 8

Food intake:

1 ham and cheese sandwich
1 cup of milk
1 small tin of tuna
2 fish oil tablets

1 ham and cheese sandwich
1 small tin of tuna

1 ham and cheese sandwich
1 small tin of tuna
1 half ham and cheese sandwich
1 scoop of creatine in water
1 post workout shake, 40g

1 ham and cheese sandwich
1 small tin of tuna
1 cup of milk
2 fish oil tablets

1 ham and cheese sandwich
1 cup of milk

Thanks Cya

kornmong
07-11-2008, 03:26 AM
Friday Workout: 3rd day on Rippetoes

Squats:

1 x 20kgs - 5
1 x 40kgs - 4
1 x 60kgs - 3
1 x 80kgs - 2
3 x 105kgs - 5, 5, 5 ... was still easy but this will change in due time

BenchPress:

1 x 20kgs - 5
1 x 40kgs - 4
1 x 60kgs - 3
3 x 82.5kgs - 5, 5, 5 ... still easy lol as i would expect when I can do it 10 times

DeadLift:

1 x 40kgs - 5
1 x 60kgs - 4
1 x 80kgs - 3
1 x 100kgs - 2
3 x 145kgs - 5, 5, 5 ...reseting the weight is much harder! but it was still easy enough

Weighted Decline SitUps:

1 x Bw - 10
3 x Bw + 20kgs - 5, 5, 5

Hypers:

3 x bw - 10, 10, 10

Dips:

1 x Bw - 10

ChinUps:

1 x Bw - 10

Food Intake:

1 ham and cheese sandwich
1 small tin of tuna
1 cup of milk
2 fish oil tablets

1 snack tuna and crackers
1 herbs and cheese roll

1 large coles salad mixed with left over home made salad
1 cup of milk

1 herbs and cheese roll
1 cup of milk

1 scoop of creatine with water
1 post workout shake 40g

1 large carrot
1 ham and cheese sandwich
1 cup of milk
3 eggs
2 fish oil tablets

1 cup of milk
1 ham and cheese sandwich

Thanks Cya

Rhesus
07-11-2008, 07:44 AM
Lookin' great man you must be really happy with those comp results!

kornmong
07-14-2008, 03:44 AM
Monday Workout: 4th workout

Squats:

2 x 20kgs - 5, 5
1 x 40kgs - 4
1 x 60kgs - 3
1 x 80kgs - 2
3 x 107.5kgs - 5, 5, 5

Shoulder Press:

1 x 20kgs - 5
1 x 30kgs - 4
1 x 35kgs - 3
1 x 40kgs - 2
3 x 47.5kgs - 5, 5, 5

Power Cleans:

1 x 20kgs - 5
1 x 40kgs - 4
1 x 50kgs - 3
1 x 60kgs - 2
3 x 72.5kgs - 5, 5, 5

Weighted Decline Situps

1 x Bw - 10
3 x 25kgs - 5, 5, 5

Hypers, dips and chinups

1 x Bw - 10, 10, 10

Food Intake

1 cup of milk
1 carrot
2 eggs
1 small tin of tuna

2 toasted cheese and ham sandwiches
1 cup of milk

1 toasted cheese and ham sandwich
1 cup of milk

1 scoop of creatine in water
1 post workout shake, 40g

1 small chips and gravy from charcoal chicken
1 cup of milk
3 slices of bread

1 cup of milk
1 small tin of tuna

Thanks, Cya

kornmong
07-16-2008, 01:38 AM
Wednesday Workout: 5th workout

Squats:

2 x 20kgs - 5, 5
1 x 50kgs - 4
1 x 70kgs - 3
1 x 90kgs - 2
3 x 110kgs - 5, 5, 5

Bench Press:

1 x 20kgs - 5
1 x 40kgs - 4
1 x 60kgs - 3
1 x 70kgs - 2
1 x 85kgs - 5, 5, 5

DeadLift:

1 x 50kgs - 5
1 x 70kgs - 4
1 x 100kgs - 3
1 x 130kgs - 2
1 x 150kgs - 5

Weight ChinUp:

1 x 45kgs - 1

Weighted SitUps:

1 x Bw +25kgs - 5 ...way to sore from last time

Hyper and ChinUps:

1 x Bw - 10, 10

Food Intake:

2 Toasted ham and cheese sandwiches
1 cup of milk
2 fish oil tablets

1 toasted cheese and ham sandwich
1 cup of milk
1 energy sachet 27 grams of carbs
1 post workout shake 40g

1 cup of milk
1 toasted cheese and ham sandwich

4 plates of Hoong fat all you can eat special... I felt rotten after this lol
2 fish oil tablets

Thanks Cya

kornmong
07-17-2008, 01:12 AM
My Rippetoe's Starting Strength Workout A session 5 Video, Just a video of the 1st set of every exercise

EmlBfjG_mtA

Thanks Cya

kornmong
07-18-2008, 04:57 AM
Friday Workout: 6th workout

Squats:

2 x 20kgs - 5, 5
1 x 50kgs - 4
1 x 80kgs - 3
1 x 100kgs - 2
3 x 115kgs - 5, 5, 5

Shoulder Press:

1 x 20kgs - 5
1 x 30kgs - 4
1 x 40kgs - 3
1 x 45kgs - 2
3 x 52.5kgs - 5, 5, 5

Power Cleans:

1 x 20kgs - 5
1 x 40kgs - 4
1 x 50kgs - 3
1 x 65kgs - 2
3 x 75kgs - 5, 5, 5

Bench Press:

1 x 90kgs - 1
1 x 100kgs - 1
1 x 105kgs - 1
1 x 107.5kgs - 1 ... New Pb, so close to 110kgs now

Weighted Decline Situps:

1 x Bw - 5
3 x Bw + 25kgs - 5, 5, 5

Food Intake:

1 promite and cheese sandwich
1 cup of milk
1 small tin of tuna
2 fish oil tablets

1 pack of 2 min noodles
1 cup of milk
1 prominte and cheese sandwich

1 scoop of creatine in water
1 post workout shake 40g

1 large big mac meal
1 cup of milk

1 ham and cheese sandwich
1 cup of milk
2 fish oil tablets
2 cups of milk
2 cheese ham and bbq chip sandwichs
1 cup of milk

Thanks Cya

kornmong
07-18-2008, 07:43 AM
This is a video of session 6

MCz5m12aQEI

kornmong
07-21-2008, 03:02 AM
Monday Workout: 7th session

This is the 3rd week doing this, Its now time I started doing weighted dips and chins

Squats:

1 x 20kgs - 5
1 x 40kgs - 4
1 x 60kgs - 3
1 x 90kgs - 2
3 x 117.5kgs - 5, 5, 5

Bench Press:

1 x 30kgs - 5
1 x 50kgs - 4
1 x 70kgs - 3
1 x 80kgs - 2
3 x 90kgs - 5, 5, 5

Deadlift:

1 x 70kgs - 5
1 x 100kgs - 4
1 x 120kgs - 3
1 x 140kgs - 2
1 x 155kgs - 5

Weighted Dips:

1 x Bw - 10
3 x Bw + 25kgs - 8, 8, 8

Weighted Decline Sit Ups:

1 x Bw - 10
1 x Bw + 25kgs - 5

Food Intake

1 tin of tuna
2 fish oil tablets

1 family pack of oven roast potatoes

1 scoop of creatine in water
1 post workout shake, 40g

5 chicken kebabs
1 cup of oriental noodles

1 protein shake, 40g
2 fish oil tablets

Thanks Cya

kornmong
07-25-2008, 10:06 AM
Wednesday Workout: 8th session

Squats:

3 x 120kgs - 5, 5, 5

Shoulder Press:

3 x 55kgs - 5, 5, 5

Power Cleans:

2 x 77.5kgs - 5, 5
1 x 50kgs - 5

Thanks Cya

kornmong
07-25-2008, 10:08 AM
Friday Workout: 9th session

Squats:

3 x 122.5kgs - 5, 5, 5

Bench Press:

3 x 92.5kgs - 5, 5, 5

Deadlift:

1 x 160kgs - 5

Weighted Dips

3 x Bw + 27.5kgs - 8, 8, 8

Weighted Decline Sit Ups:

1 x Bw + 25kgs - 5
1 x Bw + 30kgs - 5
1 x Bw + 35kgs - 5
1 x Bw + 40kgs - 5

Moved today, only just finished setting up, tired so i'm off

Thanks Cya

kornmong
07-28-2008, 06:48 AM
Monday Workout: 10th session

Squats:

3 x 125kgs - 5, 5, 5

Shoulder Press :

3 x 57.5kgs - 5, 4, 4

Power Cleans:

3 x 80kgs - 5, 5, 5

Weighed Chin Ups:

3 x Bw + 15kgs - 8, 7, 6

Weighted Decline Sit Ups

3 x Bw + 25kgs - 5, 5, 10

Food Intake

2 cheese sandwiches
2 fish oil tablets
1 glass of milk

2 musli bars
cup of noodles

1 coles chicken salad
1 muffin bar

1 varied chicken and vegetable dinner
2 fish oil tablets
2 glass's of milk
1 average slice of strawberry cheese cake

Thanks Cya

kornmong
07-30-2008, 05:53 AM
Wednesday Workout: 11th session

Squats:

3 x 127.5kgs - 5, 5, 5 ...these are becoming so hard!

Bench Press:

3 x 95kgs - 5, 4, 3 ... im still going to go up to 97.5kgs next week lol

Deadlift:

1 x 165kgs - 5

Weighted dips:

3 x Bw + 30kgs - 8, 8, 6

Weighted Decline Situps:

3 x Bw + 30kgs - 5, 5, 6

Food Intake:

2 cheese sandwiches
1 glass of milk
2 fish oil tablets
1 banana

3 bread buns
1 muffin bar

1 foot long chicken and bacon sub
1 glass of milk

1 glass of milk
1 large serving of home made fried rice

2 whole meal jam sandwiches
1 glass of milk
2 fish oil tablets

Thanks Cya

kornmong
08-01-2008, 03:10 AM
Friday Workout: 12th session

Squats:

3 x 130kgs - 5, 5, 5

Shoulder Press:

3 x 60kgs - 3, 2, 2 ...lame I think I advanced too much weight or was not eating enough to recover enough time to lower it

Power Cleans:

3 x 85kgs - 5, 5, 5 ...these felt fing awesome! quick and powerful reps
1 x 95kgs - 1 ...new Pb what a lift it was haha im pretty sure I could 100kgs!
Weighted Chinups:

3 x Bw + 5kgs - 8, 8, 8 ...these were difficult

Weighted Decline Situps:

3 x Bw + 40kgs - 5, 5, 6

Food Intake

Lots of fruit but ive forgotten lol but its not much at all, very lame

Thanks Cya

kornmong
08-04-2008, 05:14 AM
Monday Workout: 13th session

Squats:

3 x 132.5kgs - 5, 4, 3 ... Getting a bit hard and heavy

Bench Press:

3 x 97.5kgs - 3, 3, 2 ... had my hand in uneven grips on last set, still very hard

Deadlift:

1 x 170kgs - 5 ...this was sweet ;)

Weighted Dips:

3 x Bw + 35kgs - 8, 8, 8

Weighted Decline Situps:

3 x Bw + 50kgs - 5, 5, 5

Food Intake:

didnt keep track lol

Thanks Cya

kornmong
08-08-2008, 04:32 AM
Friday Workout: 14th session, This was a Piss poor day, still sore from Monday still, I didn't and couldn't go hard

Squats:

1 x 140kgs - 1
3 x 80kgs - 8, 8, 10

Shoulder Press:

3 x 50kgs - 5, 5, 5

Power Cleans

3 x 60kgs - 5, 5, 5

Chinups:

3 x Bw - 8, 8, 8

Decline situps:

3 x Bw - 10, 10, 10

Thanks Cya

kornmong
08-08-2008, 04:44 AM
Friday Workout: 15th session, had an easy day except for bench which I went heavy!

Squats:

3 x 100kgs - 8, 8, 10 ...easy as expected

Bench Press:

3 x 100kgs - 3, 2, 2 Oh yes I wanted 3 reps, time to reset haha

Deadlift:

3 x 120kgs - 8, 8, 10 ... easy as well

Weighted Dips:

3 x Bw + 40kgs - 8, 5, 5

Weighted Decline Situps:

3 x Bw + 15kgs - 12, 12, 12

Super setted alternate bicep curls and close grip chinups

3 x 13kgs - 9, 9, 9
3 x Bw - 8, 6, 5

Thanks Cya

Thanks Cya

kornmong
08-11-2008, 06:50 AM
Monday Workout: 16th session

Squats:

3 x 105kgs - 6, 6, 10 ...knees are always hurting tonnes now, I might stop full squats

Shoulder Press:

3 x 55kgs - 5, 5, 5

Power Cleans:

3 x 80kgs - 5, 5, 5 ...my tech is way off, going to learn it properly and lower the weight

Weighted Chinups:

3 x Bw + 7.5kgs - 5, 5, 5

Weighted Decline Situps:

3 x Bw + 20kgs - 8, 8, 8

Thanks Cya

kornmong
08-13-2008, 05:03 AM
Wednesday Workout: No squats today

Bench Press:

5 x 92.5kgs - 5, 5, 5, 4, 4

Power Cleans:

Lots of attempts with an empty bar and 60kgs to get it right,

Close Grip Bench

1 x 70kgs - 10
1 x 60kgs - 10
1 x 50kgs - 10
1 x 80kgs - 4

Shrugs:

3 x 100kgs - 10, 10, 10

Rack Pulls:

1 x 100kgs - 5
1 x 140kgs - 4
1 x 190kgs - 1
1 x 210kgs - 1
1 x 230kgs - 0 ...didnt move it lol

Deadlift: because it was there and I wanted to feel how 180 felt off the ground with a very grippy bar

1 x 180kgs - 1...this was EASY, so easy infact I wanted to go up to 200 then 220 but was leaving at the time

Thanks Cya

kornmong
08-15-2008, 06:11 AM
Friday Workout: No squats

Shoulder Press:

3 x 55kgs -5, 5, 5

Bench Press

1 x 40 - 5
1 x 70 - 4
1 x 80 - 3
1 x 100 - 1
2 x 110 - 0, 1 Oh yes finally got it!
2 x 112.5 - 0, 0 ....So close! but no cigar

Power cleans

about 50+ attempts of various weights between 20 - 100kgs, lower weights for tech perfection and got 100kgs up, OH YES! was poorly done but it was done lol

Alternate Bicep curls and Close grip chins super setted

BC: 3 x 15kgs - 9, 9, 9
CG: 3 x Bw + 5, 7.5, 10kgs - 5, 5, 4

Weighted Decline sit ups with knee raises

SU: 3 x Bw + 20kgs - 10, 10, 10
KR: 3 x Bw - 8, 8, 8

More Power Cleans and snatch attempts

Today was a sweet day at the gym 2 new PBs and it just felt awesome, oh and bought these lacrose pills, now I can drink 3+ litres of milk a day no problem ;) unlike before lol, my body weight should go up now

Thanks Cya

kornmong
08-18-2008, 04:54 AM
Monday Workout: No squats

Bench Press:

5 x 95kgs - 5, 5, 5, 5, 4... Now that is sweet!

Power Shrugs:

3 x 110kgs - 5, 5, 5

Weighted Dips:

3 x Bw + 40kgs - 8, 8, 6

Close Grip Bench:

2 x 60kgs - 10, 10
1 x 75kgs - 4,

Weighted Decline Sit ups with knee rasies

3 x Bw + 25kgs - 10, 10, 10
3 x Bw - 8, 8, 10

Thanks Cya

kornmong
08-22-2008, 04:00 AM
Wednesday Workout: (20/8/) No squats

Shoulder Press:

3 x 57.5kgs - 5, 5, 5

Thats all for the day lol

Cya

kornmong
08-22-2008, 04:01 AM
Friday Workout:

None, Have a comp tomorrow and hope to get new pbs for squat and deadlift

Thanks Cya

kornmong
08-23-2008, 06:51 AM
Saturday Comp:

I felt pretty good today and novice because I just knew I was going to beat atleast one of my pbs

All my lifts are raw! ;)

Squat:

Attempt 1: 140kgs ...nice and easy

Attempt 2: 150kgs ...kinda difficult

Attempt 3: 160kgs ...this was actually easier than 150 must have gotten in a good position and 10kgs above my previous Pb Hell Yeah!

Attempt 4: 170kgs ...fail, went way too deep for me and could not get up

Bench:

Attempt 1: 95kgs ...easy

I was not a part of the powerlifting club and drug testers came and I had to stop to comp to save my gym from getting into trouble so I stopped till they left

DeadLift:

Attempt 1: 180kgs ... this was hell easy lol

Attempt 2: 200kgs ... this wasa little tough but got it still

Attempt 3: 215kgs ... This was the hardest lift ive ever put effort into, far out this was hard I felt my insides turn over, Oh yes 15kgs over my previous Pb

Bench Press:

1 x 80kgs - 5
1 x 90kgs - 5
1 x 100kgs - 3

Weighted Chins

1 x Bw + 10kgs - 11

Far out Im tired now as I write this and sore all over

Thanks Cya

kornmong
08-26-2008, 11:36 PM
Monday Workout: None because I was very stiff and sore from saturdays comp

Wednesday Workout:

Bench Press:

3 x 97.5kgs - 5, 5, 3
2 x 70 - 12, 10 ... These sets really burned out my tris

Weighted Dips:

3 x Bw + 15kgs - 10, 9, 8 ...These were really hard and caned my tris, the lighter many rep sets of bench must have had there toll

Tricep pull Down:

1 x 35kgs - 12
1 x 45kgs - 12
2 x 55kgs - 12, 12

Tricep Kicks:

2 x 7.5kgs - 8, 8

Deadlift:

1 x 60kgs - 5
1 x 100kgs - 5
1 x 140kgs - 3
1 x 172.5kgs - 5 ... these were doable, they felt great, I thought maybe I would not complete the set but I did!
1 x 100kgs - 10

Thanks Cya

kornmong
08-27-2008, 03:31 AM
Wednesday Workout Continued: went back with a friend to help out and did a few more exercises

Bent Over Rows:

1 x 50kgs - 10
1 x 55kgs - 10
1 x 60kgs - 10
1 x 65kgs - 10
1 x 70kgs - 8 ... These felt nice after having a tight chest from earlier

Power Cleans: just played around

Somethig clicked today, after I did 60kgs I realized it was like a feather and im just shrugging and hippingt it in sync now, It was pleasntly easy, so I went up to 90kgs from there and it was a snap lol didnt go higher because I will do them on fridays workout

weighted Sit up with knee raises:

1 x bw + 15kgs - 12 + 10 knee rasies

Thats it

Thanks Cya

kornmong
08-29-2008, 06:10 AM
Friday Workout:

Shoulder Press:

3 x 60kgs - 4, 3, 2 ... I wanted 5 so badly just didnt get the 5th rep

Power Cleans:

3 x 80kgs - 5, 5, 5

Bicep curls & weighted close grip chin ups

2 x 13kgs - 10, 10
1 x 15kgs - 10
1 x 18kgs - 6

+

3 x Bw + 10kgs - 5, 5, 5

Thanks Cya

kornmong
09-01-2008, 04:03 AM
Monday Workout:

Bench Press:

3 x 100kgs - 4, 4, 2 ...was so close to getting 5 on both sets rrr but still 4 is wikid

Weighted Dips:

2 x Bw + 20kgs - 12, 10

Tricep rope pull down:

2 x 32kgs - 10, 10

Tricep Kicks:

2 x 7.5kg - 10, 10

Deadlift:

1 x 175kgs - 5

Bent Over Rows:

1 x 50kgs - 10
2 x 55kgs - 10, 10

Rowing Machine:

5 minutes ... im unfit

Thanks Cya

kornmong
09-03-2008, 04:07 AM
Wedenesday Workout:

Shoulder Press: Thought Id try a 1 rep max on this, wanted 70kgs

1 x 20kgs - 5
1 x 40kgs - 3
1 x 50kgs - 1
1 x 60kgs - 1
1 x 65kgs - 1
1 x 70kgs - 0 ...no chance past halfpoint

Power Cleans:

3 x 70kgs - 5, 5, 5
1 x 90kgs - 3
1 x 100kgs - 1
1 x 105kgs - 0

Shoulder raises, Side:

3 x 10kgs - 10, 10, 10

Bicep Curls + 15kg weighted close grip chins

1 x 13kgs - 10
1 x 15kgs - 9, 8
+
5, 4, 3

weighted Decline situps + knee rasies

1 x Bw + 25kgs - 10
+
8

Did some shoulder stick dislocations to try and get some more shoulder flexibility and that was it for the day

Thanks Cya

kornmong
09-05-2008, 01:40 AM
Friday Workout: was in a rush so its small

Bench Press:

3 x 102.5kgs - 2, 2, 1

Tricep pulldowns:

3 x 45kgs - 10, 10, 10

Deadlift:

1 x 180kgs - 5

Thanks Cya

kornmong
09-08-2008, 03:30 AM
Monday Workout:

Dumbell Shoulder Press:

3 x 26.5kgs - 5, 5, 5

Power Cleans:

3 x 75kgs - 5, 5, 5

Bicep Curls + weighted Close grip chin ups:

3 x 13kgs - 10, 10, 10
3 x Bw + 15kgs - 5, 3, 3

Barbell Concentation curls

2 x 20kgs - 10, 10
1 x 22.5kgs - 10

Weighted Decline Situps + Knee raises

3 x Bw + 20kgs - 12, 12, 12
3 x Bw - 10, 10, 10

Rowing machine:

5 minutes

Thanks Cya

kornmong
09-10-2008, 04:41 AM
Wednesday Workout:

BenchPress:

3 x 105kgs - 2, 2, 2 ...did forced negetives till 4th rep
2 x 90kgs - 3, 3 ...did, same as above

Tricep Pulldowns + tricep Kicks

3 x 45kgs - 12, 12, 12
3 x 7.5kgs - 10, 10, 10

Deadlift:

1 x 185kgs - 5
1 x 130kgs - 10

Bent Over Rows:

3 x 60kgs - 8, 8, 8

Weighted Decline Situps + Knee Raises

2 x Bw + 25kgs - 10, 10
2 x Bw - 10, 10

Thanks Cya

kornmong
09-11-2008, 02:38 AM
measurement update and some feed back on my eating habits and fat levels:

My wrists are: 6.5"
My Forearms: 11.5" ...+ 0.5"
My Upper arm and calves flexed: 14"...+ 0.5"
My Chest relaxed: 39.5" ... + 1.5" ...This was done at nipple level
My Upper thighs: 23.5" ... + 1.5"
My Waist: 34 - 35" ... + 2 - 3" ...Oh Dear! its 35 when im bloated

8 weeks ago I bought lactose pills so I could drink lots of milk a day, I had about 3 litres of fullcream a day for 6 weeks and I was eating big, all this did for me was make me bloated all day it made my waist go up 3"s I can grab a good handful now :( I was exercsiing big like it says here but I only got fatty from it, I think I may have eaten far too much like 1500 - 2000 calories over my needed amount for growth

So for the last 3 weeks I have cut my meal size and am having 6 smaller meals a day plus not as much in total because now my new job has 3 breaks through the day which allows me to have smaller meals

I want my 32" waist back, ok heres the story, this is what made me realize that I was getting too much fat on my stomach,

I was on the toilet having a **** and Ive looked down "shock!" I see this fat roll bulging out going all the way around me like a tube ring, I then decided its time to cut back and get lean or as lean as I was before where I had a 32" waist, Now I can just suck it in to 32" so I cant imagine what Ill look like again with that small size without sucking it in plus all my jeans now create the slightest bit of over spill FFS!

I dont want this random fat spot on me fop summer so Im going to lean up a little bit ;)

Thanks Cya

kornmong
09-12-2008, 04:54 AM
Friday Workout:

Shoulder Press:

3 x 60kgs - 4, 2, 2 ...This exercise is pissing me off, I get no where with it lately

Power Cleans:

3 x 80kgs - 5, 5, 5

Bicep Curls + weighted close grip chin ups

3 x 15kgs - 10, 10, 10
3 x Bw + 10kgs - 5, 5, 3

Preacher curls:

3 x 20kgs - 10, 10, 10

Thanks Cya

kornmong
09-15-2008, 04:13 AM
Monday Workout:

Bench Press:

5 x 90kgs - 9, 5, 5, 4, 3 ... Nearly 10 OMG! thats huge lol I am very happy about the first set

Tricep Pulldowns + Tricep Kicks

3 x 50kgs - 12, 12, 12
3 x 7.5kgs - 12, 12, 12

Deadlift:

1 x 190kgs - 3 ... This was big! for me wow
1 x 140kgs - 10

Front Squats: lol attempted

1 x 50kgs - 5
1 x 70kgs - 5
2 x 90kgs - 5, 5 ...2nd set the bar slipped off my shoulder and nearly snapped my hand back on its self, that was enough today, I'm lowering the weight next and trying for 3 sets of 8 - 10

Im stoked about 9 x 90kgs in 1 set **** Yeah!

Thanks Cya

kornmong
09-17-2008, 04:21 AM
Wednesday Workout:

Dumbell Shoulder Press:

2 x 21.5kgs - 8, 8
1 x 26.5kgs - 5
1 x 50kgs - 6 ...barbell

Power Cleans:

1 x 70kgs - 3
2 x 80kgs - 3, 3
1 x 90kgs - 3

Weighted Chinups

3 x Bw + 10kgs - 8, 8, 7

seated incline Dumbell Curls

3 x 13kgs - 8, 8, 8

Dumbell curls:

many sets: 6+ sets ranging between 5kgs - 13kgs and 0 - 10 reps

Thanks Cya

kornmong
09-19-2008, 04:32 AM
Friday Workout:

Bench Press:

2 x 112.5kgs - 0, 0 ...So close and I was so confident I would get it :( I was ment to wait till next wednesday but I suppose I just couldnt wait and I payed for it

Tricep pulldowns + tricep kicks

3 x 50kgs - 12, 12, 12
3 x 7.5kgs - 12, 12, 12

Deadlift:

1 x 200kgs - 1
1 x 120kgs - 12

Thanks Cya

kornmong
09-22-2008, 06:30 AM
Monday Workout:

Bench Press:

1 x 80kgs - 13
1 x 85kgs - 8
1 x 90kgs - 5
1 x 95kgs - 3

Weighted Dips:

3 x Bw + 15kgs - 10, 10, 9

Tricep pulldowns + tricep kicks

3 x 50kgs - 12, 12, 12
3 x 7.5kgs - 12, 12, 12

Preacher dumbell Curls ... I'm going to workout my biceps every day this week for something different, I thinks it called blitzing cause its used to its 1 day a week training regardless of what I do

3 x 10.5kgs - 10, 10, 9
3 x 8.5kgs - 10, 10, 10

Thanks Cya

chrisco915
09-22-2008, 07:00 AM
I am checking your diet out and am curious as to how it breaks down meal to meal. Can you gve me the ratios of Pro/Carb/Fat and cals. If you need help with that Fitday.com is excellent for that. I would like to see what I can offer you advise wise to make you a TANK.

kornmong
09-24-2008, 04:59 AM
Wednesday Workout:

Deadlift:

3 x 170kgs - 5, 5, 5
1 x 130kgs - 10

Weighted Chin ups:

3 x Bw + 20kgs - 5, 5, 5

Bent Over Rows:

3 x 60kgs - 8, 8, 8
1 x 35kgs - 10

Dumbell Preacher Curls:

3 x 13kgs - 8, 6, 5

Weighted Incline Sit ups + knee Raises:

3 x Bw + 25kgs - 10, 10, 10
3 x Bw - 10, 10, 10

Cable Curls, 21's and standing bicep curls

used between 10 - 20kgs and just went crazy before I left the gym

Thanks Cya

kornmong
09-24-2008, 05:01 AM
I am checking your diet out and am curious as to how it breaks down meal to meal. Can you gve me the ratios of Pro/Carb/Fat and cals. If you need help with that Fitday.com is excellent for that. I would like to see what I can offer you advise wise to make you a TANK.

Hey man, Ill post something about my diet tomorrow, I only get to use the net here and then and my friend wants to use it now lol

Thanks Cya

kornmong
09-29-2008, 04:05 AM
Monday Workout:

Bench Press:

3 x 92.5kgs - 6, 5, 3 ... That so fing poor, got me cut lol

Close Grip Bench:

3 x 62.5kgs - 10, 8, 5

Tricep Pull Downs + Tricep Kicks

3 x 50kgs - 12, 12, 12
3 x 7.5kgs - 12, 12, 12

Dumbell 21's

3 x 10kgs - 21, 21, 21 what a pump,

Weighted Decline Situps + knee rasies

2 x 25kgs - 10, 10
2 x Bw - 10, 10

Wrist Curls + wrist extensions:

3 x 15kgs - 10, 10, 10
3 x 20kgs - 10, 10, 10

This really was a ****ful day at the gym, I drank on Saturday night, but afterwork I felt fine and like I was going to get some good numbers but fail ...sigh

Thanks Cya

kornmong
10-01-2008, 04:35 AM
Wednesday Workout:

Deadlift:

3 x 175kgs - 5, 5, 5
1 x 120kgs - 10

Weighted Chins:

3 x Bw + 20kgs - 6, 6, 5

Bent Over Rows

3 x 60kgs - 8, 8, 8

Preacher, standing, babrell Curls

weights between 7 - 30kgs with 3 - 10 reps just went crazy

Weighted Decline situps + Crunches + leg raises:

2 x Bw + 25kgs - 10, 10
2 x Bw - 10, 10
2 x Bw - 10, 10

Static deadlift hold double Over hand:

1 x 120kgs - 9 secs ... lame

Thanks Cya

kornmong
10-03-2008, 03:09 AM
Friday Workout: I had a bullet energy vial today, ****ing works

Dumbell Shoulder Press + Shoulder Press:

3 x 21.5kgs - 8, 8, 8
1 x 50kgs - 5

power Cleans:

1 x 80kgs - 3
1 x 85kgs - 3
1 x 90kgs - 3
1 x 95kgs - 3
1 x 100kgs - 1
1 x 105kgs - 1 Oh Yeah! + 5 kgs Pb

Power Shrugs:

1 x 120kgs - 12

Front Squats:

2 x 70kgs - 8, 8
1 x 75kgs - 8
1 x 80kgs - 8 ...pants ripped open from going low lol

Ez Bar curls + hammer curls

3 x 25kgs - 10, 10, 10
3 x 7.5kgs - 8, 8, 8

Weighted Incline situps + static crunche holds and slow release

3 x Bw + 25kgs - 10, 10, 10
3 x Bw - 10, 10, 10

I felt I had a very good workout today and that energy vial is why, so I had 90 grams of protein in a shake after with plenty of carbs

I did not want to leave the gym!

Thanks Cya

kornmong
10-06-2008, 04:21 AM
Monday Workout:

Bench Press:

1 x 110kgs - 1
1 x 115kgs - 0
1 x 112.5kgs - 0 ...So close
3 x 90kgs - 5, 5, 6

Tricep Pulldown, Tricep Kicks, EZ bar Curls, Weighted Situps and Knee Rasies

3 x 60kgs - 12, 12, 12
3 x 7.5kgs - 10, 10, 10
3 x 25kgs - 10, 10, 10
3 x Bw + 25kgs - 12, 12, 12
3 x Bw - 10, 10, 10

2 minutes of rowing machine

Thanks Cya

kornmong
10-08-2008, 02:57 AM
Wednesday workout:

Deadlift:

3 x 180kgs - 5, 5, 5 ...Im impressed with my self on this one!
1 x 140kgs - 10

Wide Grip pullups

4 x Bw - 10, 7, 7, 6

Bent Over Rows

1 x 40kgs - 10
1 x 50kgs - 10
1 x 55kgs - 10

Barbell Curls:

3 x 25kgs - 10, 10, 10

Seated incline dumbell Curls

3 x 10.5kgs - 10, 8, 8

Hammer Curls:

3 x 10.5kgs - 10, 10, 10

Thanks Cya

kornmong
10-10-2008, 12:52 AM
Friday Workout:

Power Cleans:

1 x 70kgs - 5

Done this and realized, I dont want to be here today, so I grabbed my stuff and went homw ;)

Thanks Cya

kornmong
10-13-2008, 04:48 AM
Monday Workout:

Bench Press:

3 x 100kgs - 5, 3, 2 ....Awesome! 5 reps in 1 set

Barbell Curls:

3 x 30kgs - 10, 10, 10
2 x 25kgs - 10, 10

Seated Incline dumbell curls:

3 x 10.5kgs - 10, 10, 10

Hammer Curls:

3 x 10.5kgs - 10, 10, 10

Chest flys:

3 x 13kgs - 10, 10, 10

Weighted Situps + knee Rasies

1 x 25kgs - 12
1 x 30kgs - 12
1 x 35kgs - 12

3 x Bw - 10, 10, 10

Thanks Cya

limjoohong
10-13-2008, 08:14 AM
hey man, perhaps time to post some pics to see the progress of your hard work? best judgement to your progress would be the input from other people =)

kornmong
10-15-2008, 03:05 AM
Wednesday Workout:

Deadlift:

3 x 185kgs - 5, 5, 3
1 x 130kgs - 10

Weighted Chin Ups

3 x Bw + 30kgs - 4, 3, 3
3 x Bw - 8, 8, 6

Close Grip Bench:

1 x 70kgs - 5
1 x 75kgs - 5
1 x 80kgs - 5
1 x 85kgs - 3

Dips, Kicks, Close Grip Bench and situps

3 x Bw - 10, 10, 10
3 x 7.5kgs - 10, 10, 10
3 x 50kgs - 5, 5, 5
3 x Bw - 20, 20, 20

Thanks Cya

kornmong
10-17-2008, 02:00 AM
Friday Workout:

Bench Press:

1 x 105kgs
1 x 112.5kgs ...Finally A new pb ;)

Shoulder Press:

1 x 55kgs - 5
1 x 57.5kgs - 5
1 x 60kgs - 5 ...Finally got 5 reps at this weight,
1 x 62.5kgs - 3

Power Cleans:

1 x 80kgs - 3
1 x 85kgs - 3
1 x 90kgs - 3
1 x 95kgs - 3
1 x 100kkgs - 3
1 x 110kgs - 0

Fronts Squats:

3 x 90kgs - 8, 8, 8

Crunches:

3 x Bw - 30, 30, 30 ...These felt great!

Weighted Chinup:

1 x Bw + 35kgs - 1
1 x Bw + 45kgs - 1
1 x Bw + 50kgs - 1 ...This is sick! 110lbs

Deadlift Rack pull:

1 x 200kgs - 1
1 x 240kgs - 1 ...This was easy! Did them just cause it was there and wanted to try it with a real low range of motion

Thanks Cya

kornmong
10-20-2008, 02:37 AM
Monday Workout:

I came here today pumped as hell to do some heavy reps but soon got deflated when I felt my elbow giving way under even warm ups, It was from hard stress from arm wrestling over the weekend, my elbows that is, when i went to my chest my arm gave out so I had to go light on all exercsies

Bench Press:

5 x 60kgs - 15, 15, 15, 15, 15

Chest Flys:

3 x 13.5kgs - 10, 10, 10

Barbell Curls:

3 x 25kgs - 10, 10, 10

Seated Dumbell Curls:

3 x 13kgs - 10, 10, 10

various Abs exercises for 10 minutes

On the walk home I did minute on and off stomach vacuums for 10 minutes

Thanks Cya

kornmong
10-22-2008, 02:07 AM
Wednesday Workout:

Deadlift:

1 x 140 - 5
1 x 160 - 5
1 x 180 - 3
1 x 190 - 3
1 x 200 - 0 ...My right elbow hurt too much, I should not have even gone heavy at all

Pullups:

1 x Bw - 5 ...elbow hurts too much so I stopped

Did some various types of sit ups and then called it a day, I want my arm to be good by next week so I can hit it hard!

Thanks Cya

kornmong
10-24-2008, 03:44 AM
Friday Workout:

None: I want my arm to be fully recovered for next week!

I will do some crunches at homt though ;)

Thanks Cya

kornmong
10-27-2008, 03:03 AM
Monday Workout: I was sleep and energy deprived but still felt pretty good, I had a big night saturday, I weighed myself when I got up which happened to be about 3 pm and I was 75kgs flat, that is tiny!

Bench Press:

1 x 95kgs - 5
2 x 90kgs - 5, 5
2 x 80kgs - 8, 5 ...lame, only just got all these lifts, just

Chest Flys:

3 x 15kgs - 10, 10, 10

Barbell Curls:

1 x 25kgs - 10
1 x 27.5kgs - 10
1 x 30kgs - 10

Seated Dumbell Curls:

3 x 13kgs - 10, 10, 10

Weighted Incline situps:

3 x Bw + 20kgs - 15, 15, 15

Knee Rasies:

3 x Bw - 10, 10, 10

Thanks Cya

kornmong
10-29-2008, 03:24 AM
Wednesday Workout:

Deadlift:

1 x 150kgs - 3
1 x 180kgs - 2
1 x 200kgs - 1 ... This was so difficult
1 x 210kgs - 1 ... I wear belts for anything over 200kgs and this shot up after the hard 200kgs
1 x 220kgs - 0 ... I could so get this fresh!

Weighted Chin Ups:

4 x Bw + 25kgs - 6, 5, 5, 4

Close Grip Bench Press:

1 x 60kgs - 10
2 x 70kgs - 8, 6
1 x 80kgs - 6
1 x 90kgs - 3

Some Various Ab Work then went home

Thanks Cya

kornmong
10-31-2008, 07:50 PM
Friday Workout: Didnt want to be here today but had to come to keep habit up ;)

Shoulder Press:

1 x 65kgs - 2
1 x 60kgs - 5
1 x 55kgs - 5
1 x 50kgs - 6

Dumbell shoulder press:

3 x 21.5kgs - 5, 6, 6

Front squats:

1 x 80kgs - 5
1 x 100kgs - 5

Various ab work for about 10 minutes

Thanks Cya

kornmong
11-03-2008, 03:08 AM
Monday Workout:

Bench Press:

5 x 90kgs - 7, 5, 4, 3, 3 ... Lame
1 x 95kgs - 1
1 x 97.5kgs - 1
1 x 60kgs - 10
1 x 70kgs - 10
1 x 80kgs - 4

Standing dumbell curls:

2 x 13kgs - 10, 10
2 x 15kgs - 10, 10

Weighted Situps:

3 x Bw + 25kgs - 10, 10, 10

Back extensions:

3 x Bw - 10, 10, 10

Thanks Cya

kornmong
11-05-2008, 02:38 AM
Wednesday Workout:

Deadlift:

1 x 140kgs - 5
1 x 160kgs - 5
1 x 170kgs - 8
1 x 180kgs - 6
1 x 190kgs - 2
1 x 140kgs - 10

Weighted Pullups:

1 x Bw + 10kgs - 10 ...**** yeah!
3 x Bw + 15kgs - 8, 6, 5 ... This surprises me in a good way
1 x Bw - 6

Weighted Dips:

1 x Bw + 25kgs - 8
1 x Bw + 35kgs - 8 ....Ive still got it ;)
1 x Bw + 40kgs - 8
1 x Bw + 45kgs - 6 ...This the highest attempt to date yet i could still rep it
1 x Bw + 50kgs - 4 ... This is now the highest and what a task it was, cause there was so much weight, it was making me swing with it and i was wobbling in every direction but i still got clean reps with it
1 x Bw - 10

Cruches + knee rasies + tricep kicks + Close Grip Bench

2 x Bw - 20, 20
2 x Bw - 10, 10
2 x 5kgs - 10, 10
2 x 50kgs - 10, 10

Thanks Cya

kornmong
11-07-2008, 03:57 AM
Friday Workout:

Shoulder Press:

1 x 50kgs - 5
3 x 55kgs - 5, 5, 5

Dumbell Shoulder Press:

2 x 21.5kgs - 8, 6

Power Cleans:

1 x 80kgs - 3
1 x 90kgs - 2
1 x 95kgs - 1
1 x 100kgs - 1
1 x 110kgs - 0
1 x 70kgs - 1 ....Something clicked again and from here on then every lift was so fluid and 100% perfect tech
1 x 80kgs - 5
1 x 90kgs - 5
1 x 95kgs - 3
2 x 100kgs - 0, 0

Squats: wanted to see where I was these days because I have not done these in months

1 x 90kgs - 5
1 x 100kgs - 5
1 x 120kgs - 1
1 x 140kgs - 1
1 x 150kgs - 0 ...just missed

Thanks Cya

kornmong
11-10-2008, 02:06 AM
Monday Workout:

Bench Press:

3 x 90kgs - 7, 6, 5
1 x 95kgs - 3
1 x 100kgs - 1

Chest Flys:

3 x 15kgs - 10, 10, 10

Dumbell Bench press:

2 x 31.5kgs - 6, 6
1 x 21.5kgs - 8

Standing Dumbell Curls:

3 x 15kgs - 10, 8, 8

Crunches + knee Rasies + seated dumbell curls

2 x Bw - 25, 25
2 x Bw - 10, 10
2 x 10.5kgs - 10, 10

Thanks Cya

kornmong
11-12-2008, 02:55 AM
Wednesday workout:

Deadlift:

1 x 180kgs - 5
1 x 190kgs - 3
1 x 200kgs - 1 ....This was so bad tech, but I had to get it up at all costs
1 x 140kgs - 15

Weighted Chinups:

3 x Bw + 30kgs - 5, 4, 4

Weighted Pullups:

2 x Bw + 15kgs - 6, 5

Weighted Dips:

1 x Bw + 40kgs - 5
1 x Bw + 50kgs - 3
1 x Bw + 65kgs - 2 ... Awesome!
3 x Bw + 40kgs - 8, 8, 8 ....So was this!

Tricep Kicks:

3 x 7.5kgs - 10, 10, 10

Thanks Cya

kornmong
11-17-2008, 01:05 AM
Friday Workout: Had a big drinking night before hand, did not want to vbe here

Power cleans:

1 x 90kgs - 5

Thanks Cya

kornmong
11-17-2008, 01:14 AM
Monday Workout: Have a comp on friday so im going to go easy this week

Bench Press: (pauses at bottom)

1 x 60kgs - 5
1 x 80kgs - 3
1 x 90kgs - 1
1 x 100kgs - 1 ...this is good for me, first time ive done this with a pause
1 x 105kgs - 0 ...midway up failure

Squats:

1 x 60kgs - 5
1 x 90kgs - 3
1 x 110kgs - 1
1 x 130kgs - 1
1 x 140kgs - 1 ... this was quite easy so i might open on this

Dumbell Curls + weighted situps + Knee Rasies + Seated Bicep Curls

3 x 15kgs - 10, 10, 10 ...curls
2 x Bw + 15kgs - 15 ...situps
1 x Bw + 25kgs - 15 ...situps
3 x Bw - 10, 10, 10 ...knee rasises
2 x 13kgs - 10, 10 ...seated curls

Thanks cya

kornmong
12-15-2008, 04:27 AM
Hmmm time me to update this, I have not had net access for some time now, here it all comes

actually I cant be typing all that stuff, The comp that i competed in that i was last talking about, I went terrible, no new pbs and not even equal to pbs,

I had a week off last week and all the other weeks that i have not entered here were more of the same lol, nothing bad or good just habit

Thanks Cya

kornmong
12-15-2008, 04:30 AM
Monday Workout:

Bench Press:

3 x 95kgs - 5, 5, 3
2 x 85kgs - 5, 5

Standing Dumbell Curls:

3 x 15kgs - 10, 10, 10

Seated Dumbell Curls

2 x 13kgs - 10, 10

Floor Crunches, Knee Rasies and Dumbell Press

3 x Bw - 25, 25, 30
3 x Bw - 10, 10, 10
3 x 26.5kgs - 10, 10, 10

Thanks Cya

OneLiftOneKill
12-15-2008, 07:05 AM
Good lifting but kgs makes me think math and math makes my head hurt.

kornmong
12-17-2008, 01:38 AM
Wednesday:

Weighted Chin Ups:

3 x 30kgs - 7, 5, 4
1 x 35kgs - 2
1 x Bw - 10 (pullups)

Bent Over Rows:

1 x 40kgs - 10
1 x 45kgs - 10
1 x 50kgs - 10

Weighted Dips: (2 minute breaks opposed to 3)

3 x 20kgs - 10, 10, 10

Crunches, Knee Raises and tricep rope pull downs

1 x Bw - 30, 30, 40
1 x Bw - 10, 10, 10
1 x 27kgs - 10, 10, 10

Thanks Cya

kornmong
12-21-2008, 01:27 AM
Friday Workout:

Shoulder Press:

3 x 55kgs - 5, 5, 5

Squats:

3 x 120kgs - 5, 5, 5

Thanks Cya

kornmong
12-22-2008, 01:49 AM
Monday Workout:

Bench Press:

3 x 97.5kgs - 4, 3, 2 - all assisted to 5
2 x 80kgs - 7, 4

Standing Bicep Curls:

3 x 19kgs - 9, 7, 6 ...Good results for me!

Seated Bicep Curls:

2 x 13kgs - 10, 10

Crunches:

3 x Bw - 40, 40, 50

Thanks Cya

kornmong
12-30-2008, 01:32 AM
Monday Workout, Done on Tuesday, 2 min breaks instead of 3 on all exercises, Ive been quite Slack cause of christmas but im back now

Bench Press:

5 x 80kgs - 10, 10, 8, 5, 5

Standing Bicep Curls:

5 x 13kgs - 10, 10, 10, 8, 7

Crunches + Knee Rasies

3 x Bw - 40, 40, 40
3 x Bw - 10, 10, 10

Thanks Cya

kornmong
01-06-2009, 02:17 AM
Monday Workout:

Bench Press: 2 min breaks

3 x 82.5kgs - 10, 8, 5
1 x 90kgs - 4
1 x 100kgs - 0

Bicep Curls: 2 min breaks

3 x 15kgs - 10, 10, 10

Incline Dumbell Press:

1 x 21.5kgs - 10
2 x 26.5kgs - 10, 6

Crunches, Knee rasies and back extensions

3 x Bw - 42, 42, 50
3 x Bw - 10, 10, 10
3 x Bw - 15, 15, 15

kornmong
01-07-2009, 01:22 AM
Wednesday Workout:

Deadlift:

3 x 140kgs - 10, 10, 10

Weighted Chinups:

1 x 32.5kgs - 4
2 x 25kgs - 5, 3 ...****!

Rope Pulldowns + overhead tricep raises

3 x 25kgs - 12, 12, 12
3 x 18kgs - 10, 10, 10

Weighted Incline Situps:

2 x Bw + 25kgs - 12, 12

Thanks Cya

kornmong
01-12-2009, 02:30 AM
Monday Workout:

Bench Press: 2 min breaks

5 x 85kgs - 10, 7, 4, 4, 3

Barbell Curls: 2 min breaks

3 x 30kgs - 10, 10, 8

Hammer Curls: 1 min break

2 x 10kgs - 10, 8

Incline Dumbell Press

3 x 21.5kgs - 10, 10, 8

Crunches, knee Rasies and back extensions

3 x Bw - 45, 45, 45
3 x Bw - 12, 12, 12
3 x Bw - 12, 12, 12

Thanks Cya

kornmong
01-14-2009, 01:19 AM
Wednesday Workout:

Deadlift:

3 x 150kgs - 10, 10, 10 ... this was too easy lol surprised me

Weighted Pullups:

3 x Bw + 20kgs - 5, 5, 4
3 x Bw - 8, 7

Tricep Over Head Press, Rope Pull downs and tricep kicks

3 x 21.5kgs - 10, 10, 10
3 x 28kgs - 10, 10, 10
3 x 6kgs - 10, 10, 5 + 5

Weighted Incline Situps:

3 x Bw + 40kgs - 10, 10, 10

Thanks Cya

kornmong
01-19-2009, 12:56 AM
Monday Workout:

BenchPress: 2 minute breaks

4 x 87.5kgs - 8, 6, 4, 3
1 x 60kgs - 10

Dumbell Press:

3 x 21.5kgs - 10, 10, 10

Bicep Curls:

3 x 13kgs - 10, 10, 10

Crunches, Knee Raises and back extensions

3 x Bw - 50, 50, 50
3 x Bw - 12, 12, 12
3 x Bw - 15, 15, 15

Thanks Cya

kornmong
01-21-2009, 01:47 AM
Wednesday Workout:

Deadlift:

3 x 155kgs - 10, 10, 10

Weighted Chins:

3 x Bw + 15kgs - 6, 5, 5

Skull Crushers:

3 x 25kgs - 10, 10, 10

Single arm cable pulldowns:

3 x 23kgs - 10, 10, 10

Thanks Cya

kornmong
01-23-2009, 06:15 AM
Friday Workout: ....Finally!

Shoulder Press: 2 min breaks

3 x 45kgs - 10, 10, 7
1 x 50kgs - 4
1 x 55kgs - 2

lateral rasies:

3 x 9kgs - 10, 10, 10

Squats:

3 x 90kgs - 10, 10, 10
1 x 100kgs - 5
1 x 110kgs - 5

Bicep curls:

1 x 2 - 10kgs - many many reps like 300+ with like 1 - 2 second breaks

Bench Press:

1 x 80kgs - 5
1 x 85kgs - 5
1 x 90kgs - 4
1 x 60kgs - 8

Thanks Cya

kornmong
01-27-2009, 02:04 AM
Monday Workout:

Bench Press: 2 min breaks

3 x 90kgs - 7, 6, 4
2 x 75kgs - 8, 6

Dumbell Press:

3 x 26.5kgs - 8, 6, 5

Ez bar curls:

4 x 30kgs - 10, 10, 10, 7

Crunches and Knee Rasies and back extensions

2 x Bw - 55, 55
2 x Bw - 12, 12
2 x Bw - 15, 15

Thanks Cya

kornmong
02-13-2009, 03:04 AM
Ive been up and down and all over the show these last couple of months, There is a lot more variables now that I work, ill over come them as soon as i can

Friday Workout:

Standing Shoulder Press:

3 x 50kgs - 9, 9, 6

Seated Dumbell Shoulder Press:

3 x 19kgs - 10, 10, 10

Squats:

3 x 105kgs - 10, 10, 10

Barbell Shrugs:

3 x 80kgs - 10, 10, 10

Thanks Cya

kornmong
02-16-2009, 02:12 AM
Monday Workout:

Bench Press: 3 min breaks

3 x 92.5kgs - 5, 4, 3 ...lame

Dumbell Bench Press: 3 min breaks

3 x 26.5kgs - 10, 10, 14

Bicep Curls: 1 minute breaks

10 x 9kgs - 10, 10, 10, 10, 10, 10, 10, 10, 10, 10

Thanks Cya

kornmong
02-18-2009, 01:23 AM
Wednesday Workout:

Deadlift: 3 - 4min breaks

3 x 165kgs - 10, 10, 6

One handed dumbell Rows: 3 min breaks

1 x 13kgs - 10
1 x 19kgs - 10
1 x 23.5kgs - 10
1 x 26.5kgs - 10

Lat Pulldowns: 1 min breaks

1 x 45kgs - 10
1 x 55kgs - 10

Skull Crushers: 30 - 60 second breaks

10 x 20kgs - 10, 10, 10, 10, 10, 10, 10, 10, 10, 10

Thanks Cya

kornmong
02-20-2009, 01:48 AM
Friday Workout:

Shoulder Press:

3 x 50kgs - 8, 7, 6

Seated Dumbell Shoulder Press:

3 x 19kgs - 8, 8, 8

Upright rows:

1 x 20kgs - 10
1 x 25kgs - 10
1 x 30kgs - 10
1 x 35kgs - 10

Thanks Cya

kornmong
02-23-2009, 02:32 AM
Monday Workout:

Bench Press:

1 x 95kgs - 4 ...lame
2 x 90kgs - 6, 4

Dumbell Bench Press:

3 x 31.5kgs - 9, 8, 8 ...I like
1 x 21.5kgs - 6, 4

Standing Dumbell Curls

10 x 10kgs - 10, 10, 10, 10, 10, 10, 10, 8, 8, 7

Thanks Cya

kornmong
02-25-2009, 01:56 AM
Wednesday Workout:

Weighted chinups:

3 x 25kgs - 8, 6, 5

Dumbell Rows:

3 x 31.5kgs - 10, 10, 7

Skull Crushers: 1 minute breaks

10 x 25kgs - 10, 10, 10, 10, 10, 10, 10, 10, 10, 10

Thanks Cya

kornmong
02-26-2009, 10:34 PM
Friday Workout:

Shoulder Press:

1 x 55kgs - 5
1 x 50kgs - 6
1 x 52.5kgs - 6

Seated Dumbell Shoulder Press:

3 x 21.5kgs - 8, 8, 8

Squats:

1 x 70kgs - 5
1 x 100kgs - 5
1 x 120kgs - 1
1 x 130kgs - 1
1 x 140kgs - 1
1 x 150kgs - 0

Thanks Cya

kornmong
03-02-2009, 01:02 AM
Monday Workout:

Bench Press:

3 x 90kgs - 7, 5, 4

Dumbell Bench Press:

3 x 31.5kgs - 10, 9, 8 ...nice, although on my last set i dropped the left dumbell on my self from burn out lol, it made some noise but it didnt hurt

Dumbell Curls:

10 x 10.5kgs - 10, 10, 10, 10, 10, 10, 8, 8, 7, 6

Thanks Cya

kornmong
03-04-2009, 05:58 PM
Wednesday Workout:

Deadlift:

3 x 170kgs ....drum roll, 10!, 7, 7....**** Yes 10!

Weight Pullups:

3 x bw + 15kgs - 7, 5, 4

Skull Crushers:

10 x 27.5kgs - 10, 10, 10, 10, 10, 8, 8, 8, 8, 7

Thanks Cya

kornmong
03-06-2009, 07:20 PM
Friday Workout:

ShoulderPress:

3 x 45kgs - 10, 10, 8

Lateral Rasies:

3 x 10.5kgs - 10, 9, 8

Thanks Cya

kornmong
03-11-2009, 02:00 AM
Monday Workout:

Bench Press:

3 x 85kgs - 9, 7, 5

Barbell Curls:

10 x 10kgs - 10 x 10

Thanks Cya

kornmong
03-11-2009, 02:02 AM
Wednesday Workout:

Weighted chinups:

3 x 30kgs - 7, 5, 3
1 x 20kgs - 5
1 x Bw - 10

Dumbell Rows:

3 x 26.5kgs - 10, 10, 10
1 x 21.5kgs - 10

Skull Crushers:

10 x 30kgs - 10, 10, 10, 8, 8, 7, 7, 6, 6, 5
1 x 20kgs - 10

Crunches:

1 x Bw - 60

Upright Rows + dumbell Shrugs:

3 x 35kgs - 10, 10, 10
3 x 31.5kgs - 10, 10, 10

Thanks Cya

kornmong
03-12-2009, 10:32 PM
Friday Workout:

Seated dumbell shoulder press:

3 x 21.5kgs - 10, 10, 7 ...It was hurting my lats

Side Rasies:

1 x 10.5kgs - 10
2 x 9kgs - 10, 10
2 x 7.5kgs - 10, 10
7 x 5kgs - 7 x 10

Squats:

1 x 90kgs - 5
1 x 100kgs - 5
1 x 110kgs - 5
1 x 120kgs - 5
1 x 130kgs - 5 ....not bad for me :)
1 x 80kgs - 10

Barbell Shrugs:

1 x 80kgs - 10
1 x 90kgs - 10
1 x 100kgs - 10
1 x 60kgs - 12

Thanks Cya

kornmong
03-16-2009, 02:10 AM
Monday Workout:

Bench Press: Have been getting too low of reps of late so i reset back to 80

3 x 80kgs - 10, 10, 9 ... This is pretty good

Dumbell Bench Press

2 x 31.5kgs - 10, 10
1 x 36.5kgs - 5 ...then dead and down went the weights, straight to the floor

Barbell Curls:

10 x 25kgs - 10, 10, 10, 7, 6, 6, 5, 5, 5, 4

Incline Crunches + Knee Rasies

3 x Bw - 20, 20, 20
2 x Bw - 10, 10

Thanks Cya

kornmong
03-18-2009, 03:42 AM
Wednesday Workout:

Deadlift:

3 x 175kgs - 8, 6, 5 ...Wanted 10 but cant get it every time

Weighted Pullups:

3 x Bw + 15kgs - 7, 5, 4
1 x Bw - 4

Skull Crushers: 30 sec breaks

10 x 20kgs - 10 x 10

One Handed Tricep pulldowns:

1 x 18kgs - 10
1 x 23kgs - 10
1 x 28kgs - 10
1 x 33kgs - ?? cant remember
1 x 38kgs - ?? cant remember

Thanks Cya

kornmong
03-20-2009, 01:47 AM
Friday Workout:

Dumbell Shoulder Press:

3 x 21.5kgs - 10, 9, 8

Behind the neck Press:

1 x 20kgs - 10
1 x 25kgs - 10
1 x 30kgs - 10
1 x 35kgs - 10
1 x 40kgs - 6

Side rasies:

8 x 5kgs - 10 x 6 - 10

a 15 minute rampage with rasies and shoulder press's to finish

Bicep Curls:

3 x 13kgs - 10, 10, 10

Thanks Cya

kornmong
03-24-2009, 01:51 AM
Monday Workout, on tuesday lol

Bench Press:

3 x 82.5kgs - 10, 9, 7 ...ah this pleases me at least 1 x 10

Dumbell Press:

1 x 36.5kgs - 6
1 x 31kgs - 8
2 x 26kgs - 10, 10
1 x 19kgs - 5

Alternate bicep curls:

3 x 15kgs - 10, 10, 10
1 x 10kgs - 7
1 x 7.5kgs - 7

Bicep Curls single:

5 x 9kgs - 10, 10, 9, 8, 7

Thanks Cya

kornmong
03-25-2009, 03:13 AM
Wednesday Workout:

Deadlift: Thought Id try a max today :)

1 x 60kgs - 10
1 x 90kgd - 5
1 x 120kgs - 4
1 x 150kgs - 3
1 x 180kgs - 1 ....This went up like a feather
1 x 200kgs - 1 .... This went up like a slightly heavier feather lol, this made me pumped for a next big lift
1 x 220kgs - 0 I paced around before the lift all nervous and could not even get it off the ground what a mood killer especially after 200 went up so easy :( lame and I just wanted to beat my 215 lift and hit a mega bench marl for myself Oh well, Next time you will be MINE!

Weighted Chin Ups:

3 x Bw + 20kgs - 10, 6, 4 ....F yeah first ever 10 on this weight
1 x Bw - 4 ...dead

Up Right Rows:

1 x 40kgs - 8
2 x 35kgs - 10, 10

Skull Crushers: EZ bar inner grip

5 x 27.5kgs - 10, 10, 10, 9, 7

Weighted Dips: across 2 benches

1 x Bw + 25kgs - 12
2 x Bw + 50kgs - 15, 10... These didnt burn but they sure fatigued me so I could not even do a standard dip easily, and now I find it hard to support myself on benches with my arms holding me upright lol

Thanks Cya

kornmong
03-31-2009, 01:59 AM
Monday Workout:

Bench Press:

3 x 85kgs - 10, 8, 6....Wow this is awesome nearly 2 10's

Dumbell Bench Press:

3 x 27kgs - 12, 12, 15 ...too easy but couldt not find the next step

Bicep Curls:

3 x 13kgs - 10, 10, 10
3 x 9kgs - 8, 8, 8

Thanks Cya

kornmong
04-02-2009, 12:30 AM
Wednesday Workout:

Deadlift:

1 x 70kgs - 5
1 x 100kgs - 5
1 x 120kgs - 5
1 x 150kgs - 3
1 x 185kgs - 1 ...This went up easy as expected lol
1 x 210kgs - 0 ... I should get this easy! but I missed it again, oh well next time!
1 x 150kgs - 5

Weighted Chin Ups:

3 x Bw + 25kgs - 6, 5, 5

Thanks Cya

kornmong
04-02-2009, 11:28 PM
Friday Workout:

Shoulder Press:

1 x 40kgs - 5
1 x 50kgs - 5
1 x 55kgs - 5
1 x 60kgs - 3 ****ing lame! I have not gotten much higher than this in many months and ive been switching up all my shoulder WORK!!!!!

Power Cleans:

1 x 70kgs - 3
1 x 80kgs - 3
1 x 85kgs - 3
1 x 90kgs - 3
1 x 95kgs - 2
1 x 100kgs - 0 ...didnt even attempt, whats wrong with me i get so pyched out then get scared of it, its really annoying

In front and back alternating non lockout shoulder press:

1 x 30kgs - 16
1 x 35kgs - 12
1 x 40kgs - 10

Shoulder Raises:

3 x 9kgs - 10, 10, 10

Shrugs:

1 x 60kgs - 10
1 x 80kgs - 10
1 x 100kgs - 10

Thanks Cya

kornmong
04-06-2009, 03:06 AM
Monday Workout:

Bench Press:

3 x 87.5kgs - 9, 6, 4 ...dam wanted atleast one 10 on this,

Dumbell Press:

3 x 31kgs - 10, 10, 9
1 x 21kgs - 10

Single hand bicep curls:

1 x 15kgs - 10
2 x 19kgs - 4, 3
1 x 13kgs - 5
1 x 9kgs - 8 ...Farout I have ****ty biceps!

Preacher dumbell curls:

3 x 9kgs - 10, 8, 5

Thanks Cya

kornmong
04-21-2009, 03:50 AM
Had aout a week and half off for no real good reason lol

Monday Workout:

Bench Press:

3 x 90kgs - 9, 5, 4 Nearly 10 which is awesome lol

Dumbell Press:

3 x 26.5kgs - 10, 10, 11
1 x 19kgs - 7

Bicep Curls:

3 x 13kgs - 10, 10, 8

Thanks Cya

kornmong
04-27-2009, 03:28 AM
Wednesday Workout: Couldnt get to a pc and have forgotten what i did,

Monday Workout:

Bench Press:

3 x 90kgs - 8, 4, 3 ...Piss Poor effort but i did try my hardest

Dumbell Press:

3 x 31kgs - 10, 9, 7 ...better

Bent Over Rows:

1 x 40kgs - 10
3 x 60kgs - 10, 10, 10
1 x 80kgs - 2
1 x 40kgs - 10

Barbell Curls:

3 x 40kgs - 6, 4, 3

Thanks Cya

kornmong
04-29-2009, 03:14 AM
Wednesday Workout:

Deadlift: wanted to see where i was at so took it easy to max,

1 x 70kgs - 5
1 x 120kgs - 5
1 x 140kgs - 5
1 x 160kgs - 5
1 x 170kgs - 3
1 x 180kgs - 2
1 x 190kgs - 1
1 x 195kgs - 0

Bent Over Rows:

5 x 50kgs - 10, 10, 10, 10, 10

Seated Row

4 x 40kgs - 10, 10, 10, 10

Weighted Dips:

1 x Bw + 25kgs - 10 ...hurt my shoulders and chest too much to continue

Tricep Kicks:

3 x 6.5kgs - 10, 10, 10

Thanks Cya

kornmong
05-01-2009, 04:17 AM
Friday Workout:

Shoulder Press:

1 x 40kgs - 5
1 x 55kgs - 5
1 x 60kgs - 3
3 x 57.5kgs - 5, 4, 3

Dumbell Shoulder Press:

3 x 19kgs - 10, 9, 8

Shoulder rasies, bent over rows and seated row

5 x 7.5kgs - 10, 10, 10, 10, 10
3 x 50kgs - 10, 10, 10
3 x 40kgs - 10, 10, 10

Thanks Cya

kornmong
05-04-2009, 03:55 AM
Monday Workout:

Bench Press:

1 x 70kgs - 5
1 x 80kgs - 1
1 x 90kgs - 1
1 x 100kgs - 1
1 x 110kgs - 0...nearly

2 x 95kgs - 5, 4

Dumbell Press:

2 x 36.5kgs - 8, 7
1 x 31.5kgs - 9

Bent Over Rows:

1 x 40kgs - 10
1 x 62.5kgs - 10
1 x 65kgs - 10
1 x 67.5kgs - 6
1 x 40kgs - 10

Dumbell Curls

1 x 15kgs - 10
1 x 18kgs - 6
1 x 13kgs - 10

Cruches & Knee Raises

3 x Bw - 30, 30, 30
3 x Bw - 10, 10, 10

Thanks Cya

kornmong
05-06-2009, 04:10 AM
Wednesday Workout:

Deadlift: wanted to try again for a 1 rep max,

1 x 70kgs - 5
1 x 120kgs - 5
1 x 160kgs - 3
1 x 180kgs - 1
1 x 200kgs - 1 ...this went up so fast and fluidly that I thought i was easily going to get a new pb

1 x 220kgs - 0...didnt get it off the floor again! and the previous lift went up so easy

1 x 160kgs - 5

Weighted Chinups:

3 x Bw + 30kgs - 6, 4, 3 ...This pleases me

Skull Crushers:

1 x 25kgs - 10
2 x 30kgs - 10, 10
2 x 20kgs - 10, 10

Tricep Pull down & Seated Row

1 x 40kgs - 10 on both
1 x 45kgs - 10 on both
1 x 50kgs - 10 on both

Bicep Curls: per hand

1 x 15kgs - 5
1 x 18kgs - 5
1 x 19kgs - 5
1 x 21.5kgs - 3

Thanks Cya

kornmong
05-08-2009, 08:46 AM
Friday Workout:

Shoulder Press: This is a start,

5 x 52.5kgs - 5, 5, 5, 5, 5 ..This still makes me happy

Dumbell Shoulder Press:

1 x 21.5kgs - 9

Lateral rasies:

3 x 7.5kgs - 10, 10, 10
3 x 5kgs - 10, 10, 10

Bent Over Rows:

1 x 40kgs - 10
1 x 60kgs - 10
1 x 50kgs - 10

Barbell Shrugs:

1 x 60kgs - 10
1 x 80kgs - 10
1 x 90kgs - 10
1 x 40kgs - 10

Dumbell Shrugs: slow reps

3 x 21.5kgs - 10, 10, 10
3 x 26kgs - 10, 10, 10

Squats:

1 x 80kgs - 5
1 x 100kgs - 5
1 x 120kgs - 3
1 x 130kgs - 1
1 x 140kgs - 1
1 x 85kgs - 10

Thanks Cya

kornmong
05-11-2009, 03:41 AM
Monday Workout:

Bench Press:

3 x 95kgs - 7, 5, 4 ...This makes me Very happy ;)

Dumbell Press:

3 x 31kgs - 10, 9, 9

Bicep Curls:

1 x 19kgs - 8
1 x 13kgs - 10
1 x 15kgs - 10
1 x 18kgs - 8
1 x 9kgs - 10

Crunches & calf raises

2 x Bw - 40, 40
3 x Bw - 10, 10, 10

Seated Row:

1 x 45kgs - 10
1 x 50kgs - 10
1 x 55kgs - 10
1 x 59kgs - 10

Thanks Cya

kornmong
05-13-2009, 04:32 AM
Wednesday Workout:

Deadlift:

1 x 120kgs - 5
1 x 150kgs - 3
1 x 180kgs - 1
1 x 205kgs - 1 ...Finally! Over 200 raw

Weighted Chinups:

1 x Bw + 35kgs - 3
1 x Bw + 25kgs - 6
1 x Bw + 20kgs - 6 ...pullups

Close Grip Bench Press:

1 x 50kgs - 10
1 x 60kgs - 10
1 x 70kgs - 10
3 x 60kgs - 10, 10, 10

Seated Row:

1 x 59kgs - 10
1 x 65kgs - 10
1 x 70kgs - 10
1 x 75kgs - 8
1 x 81kgs - 5
1 x 55kgs - 10

Thanks Cya

kornmong
05-15-2009, 03:23 AM
friday Workout:

Shoulder Press:

5 x 55kgs - 5, 5, 5, 5, 5 ...YES what a king! this was even easy very happy :)
1 x 65kgs - 1

Incline Press:

1 x 65kgs - 5
3 x 75kgs - 5, 5, 4
2 x 60kgs - 10, 9

Shoulder Rasies:

2 x 7.5kgs - 10, 10
1 x 9kgs - 10

Deadlift:

3 x 120kgs - 5, 5, 5

Bench Press:

1 x 60kgs - 5
1 x 70kgs - 5
1 x 80kgs - 5
1 x 85kgs - 5
1 x 90kgs - 4
1 x 95kgs - 2

DEAD ... lol

Thanks Cya

kornmong
05-20-2009, 03:49 AM
Monday Workout: Too sore and messed up from the weekends drinking lol

Wednesday Workout:

Bench Press:

1 x 105kgs - 1 ... New age Pb, was easy but going to take it slow this time round

1 x 100kgs - 3 ... RC started hurting too a bit
1 x 90kgs - 6 ...still hurting
1 x 80kgs - 9 ...
1 x 90kgs - 4 ... RC discomforted, probably thanks to not enough warm ups before near max lifts

Close Grip Chinups:

3 x Bw + 5kgs - 10, 8, 6 ... This hurt my chest and lats in ways not felt before

Deadlift:

1 x 60kgs - 5
1 x 90kgs - 5
1 x 110kgs - 5
1 x 140kgs - 5
1 x 160kgs - 3
1 x 180kgs - 1
1 x 190kgs - 1 ... Was all easy but wanted a easy week for dead for once

Power Cleans: just wanted to do some

1 x 60kgs - 5
1 x 70kgs - 4
1 x 80kgs - 2
1 x 90kgs - 1

Thanks Cya

kornmong
05-22-2009, 02:13 AM
Friday Workout:

Shoulder Press:

57.5kgs - 5, 5, 5, 4, 4 ...Great for me ;)

Shoulder Raises:

3 x 7.5kgs - 10, 10, 10

Squats:

1 x 50kgs - 5
1 x 70kgs - 5
1 x 100kgs - 5
1 x 110kgs - 5
1 x 120kgs - 5
1 x 130kgs - 5 ... What a king! lol
1 x 140kgs - 1 ... I ended it here, was very hard
1 x 100kgs - 10 ... oh yes starting burning

Jumping squats:

1 x 70kgs - 8
1 x 90kgs - 6
1 x 50kgs - 3 .. very high

Thanks Cya

kornmong
05-26-2009, 02:29 AM
Monday Workout: on tuesday lol

Bench Press:

1 x 60kgs - 5
1 x 80kgs - 4
1 x 95kgs - 2
1 x 107.5kgs - 1
1 x 110kgs - 0 ... Just missed it
1 x 100kgs - 3
1 x 90kgs - 6
1 x 85kgs - 8
1 x 90kgs - 3

Incline Dumbell Press:

1 x 26.5kgs - 6
1 x 31kgs - 8

Barbell Curls

1 x 15kgs - 8
1 x 20kgs - 8
1 x 25kgs - 8
1 x 30kgs - 8
1 x 32.5kgs - 8
1 x 35kgs - 7
1 x 37.5kgs - 6

Hammer Curls:

3 x 10.5kgs - 10, 10, 10

Calf Raises: holds at top

3 x Machine + 150lbs - 10, 10, 10

Thanks Cya

kornmong
05-27-2009, 12:43 AM
Wednesday Workout:

Deadlift: i wasnt feeling to good

1 x 100kgs - 5
1 x 120kgs - 5
1 x 150kgs - 3
1 x 170kgs - 2
1 x 190kgs - 1
2 x 140kgs - 5, 5

Stiff legged deadlift:

1 x 60 - 5
1 x 100kgs - 5
1 x 140kgs - 5

Pullups:

3 x Bw - 12, 8, 7

Seated Row:

too much at every weight on the stack for 3 - 10 reps for an known amount of sets but lots

Close grip top half benchs:

1 x 40kgs - 10
1 x 60kgs - 10
1 x 70kgs - 10
1 x 80kgs - 6
1 x 85kgs - 3
1 x 60kgs - 10

Thanks Cya

kornmong
06-01-2009, 02:20 AM
Friday Workout: I came here today knowing was going to be poor cause I felt like ****

2 x 60kgs - 4, 3 ...This killed my spirits and I already wanted to leave and go drinking with mates, Ive only ever got 5 once with this, this is like my point of no progress here every ****ing time lol

Thanks Cya

kornmong
06-01-2009, 02:23 AM
Monday Workout:

Bench Press:

1 x 90kgs - 5
3 x 95kgs - 5, 5, 4
1 x 90kgs - 4

Incline Press:

1 x 50kgs - 8
1 x 80kgs - 3
1 x 60kgs - 7

Barbell Curls + calf rasies

1 x 30kgs - 10
1 x 32kgs - 10
1 x 35kgs - 7

3 x 50kgs - 15, 15, 15

Thanks Cya

kornmong
06-05-2009, 12:28 AM
Wednesday workout: Missed, did 2 all nighters in a row, 50 hours with no sleep, no good, was fun,

Friday:

Shoulder Press: went so poor last week so had to go down

1 x 50kgs - 5
5 x 55kgs - 5, 5, 5, 5, 5 ...keeps me happy
1 x 40kgs - 10 (behind the head)

Shoulder Raises:

3 x 9kgs - 10, 10, 10

Dumbell Shrugs:

2 x 26kgs - 20, 20
1 x 31kgs - 10
1 x 36kgs - 10

Squats:

1 x 40kgs - 8
1 x 70kgs - 8
3 x 90kgs - 8, 8, 8
1 x 95kgs - 8

Barbell Curls:

2 x 30kgs - 8, 8
1 x 35kgs - 8
3 x 32kgs - 8, 8, 7

Hammer Curls: (1 min breaks)

3 x 9kgs - 10, 10, 10

Thanks Cya

kornmong
06-09-2009, 01:58 AM
Monday Workout: on tuesday

Bench Press:

5 x 92.5kgs - 7, 5, 4, 2, 2 ... expected a little more but owell

Dumbell Press:

3 x 31.kgs - 10, 8, 7

Barbell Curls:

1 x 30kgs - 8
3 x 32kgs - 8, 8, 8
1 x 35kgs - 7

Bent Over Rows + shrugs

3 x 40kgs - 10, 10, 10
3 x 70kgs - 10, 10, 10

Hammer Curls: (1 min breaks)

5 x 10.5kgs - 10, 10, 10, 10, 10

Thanks Cya

kornmong
06-10-2009, 02:03 AM
Wednesday Workout:

Deadlift:

1 x 70kgs - 10
1 x 100kgs - 10
1 x 150kgs - 8
1 x 160kgs - 8
1 x 170kgs - 5

Weighted Chinups:

1 x Bw + 25kgs - 6
1 x Bw + 10kgs - 8 (pullups)
1 x Bw - 5...slow negs and slow pulls

Back Extensions

1 x 5kgs - 10
2 x 10kgs - 10, 10

Skull Crushers:

many sets between 25kgs - 32kgs till failure no rest with a partner, like 12 sets

Thanks Cya

kornmong
06-12-2009, 12:38 AM
Friday Workout:

Shoulder Press:

1 x 57kgs - 5
1 x 60kgs - 3
1 x 55kgs - 5
1 x 60kgs - 3
1 x 55kgs - 5

Shoulder Raises:

3 x 9kgs - 10, 10, 10
1 x 7kgs - 8
1 x 5kgs - 5

Shrugs:

1 x 50kgs - 10
1 x 70kgs - 10
1 x 80kgs - 10

Squats: (no breaks and no lockout)

1 x 50kg - 8
1 x 70kg - 8
1 x 80kg - 8

Thanks Cya

kornmong
06-15-2009, 04:04 AM
Monday Workout:

Bench Press:

5 x 95kgs - 5, 5, 4, 3, 3 ...Not my best, have done much better in the past :(

Dumbell Bench Press

3 x 31kgs - 10, 10, 9
1 x 21kgs - 16

Bent Over Rows:

1 x 50kgs - 10
3 x 55kgs - 10, 10, 10
1 x 60kgs - 10 ... just

Barbell Curls:

5 x 40kgs - 5, 5, 4, 3, 3

Cable Curls:

1 x 27kgs - 10
1 x 32kgs - 10
1 x 36kgs - 10
1 x 41kgs - 10
1 x 45kgs - 7

Thanks Cya

kornmong
06-17-2009, 03:59 AM
Wednesday Workout:

Power Cleans:

1 x 50kgs - 3
1 x 70kgs - 5
1 x 80kgs - 3
1 x 90kgs - 1 ...this hurt my wrist so I stopped

Deadlift:

1 x 70kgs - 8
1 x 120kgs - 5
1 x 160kgs - 5
1 x 180kgs - 3 ... wasnt really into this today :(

Seated Rows:

5 x 69kgs - 10, 10, 10, 9, 6

Skull Crushers: (1 - 2 min breaks)

1 x 20kgs - 10
1 x 25kgs - 10
1 x 27kgs - 10
1 x 30kgs - 10
1 x 32kgs - 10
1 x 35kgs - 10
1 x 37kgs - 8
1 x 40kgs - 3
4 x 30kgs - 8, 6, 5, 4 + 1 - 2 negtives every set

Tricep pull Down

4 x 32kgs - 15, 15, 12, 12, 10

Thanks Cya

kornmong
06-19-2009, 05:22 AM
Friday Workout:

Shoulder Press:

3 x 57.5kgs - 5, 5, 5 ...just

Lateral Raises:

3 x 10.5kgs - 10, 10, 10

Upright Rows:

1 x 25kgs - 10
1 x 27kgs - 10
1 x 30kgs - 10
2 x 35kgs - 10, 8

Shrugs:

1 x 70kgs - 10
1 x 80kgs - 10
1 x 90kgs - 10
1 x 100kgs - 10
1 x 70kgs - 4 ... power shrugs

Squats:

1 x 60kgs - 5
1 x 80kgs - 8
1 x 100kgs - 8
1 x 120kgs - 5
1 x 130kgs - 3
1 x 135kgs - 3
1 x 140kgs - 2 ... Im happy with these results but could have been much better if i had kept doing them consistently

Power Snatches:

2 x 40kgs - 3, 3
1 x 45kgs - 3, 3
2 x 40kgs - 3, 3

Barbell Curls:

1 x 20kgs - 12
3 x 25kgs - 14, 12, 10
2 x 20kgs - 10, 8 ... these were done slow and oh they burned like a mother ****er

Thanks Cya

kornmong
06-22-2009, 04:06 AM
Monday Workout:

Bench Press:

3 x 97.5kgs - 5, 3, 2 ... not bad but was hoping for mulitple 5's
2 x 90kgs - 4, 4 ... meh

Dumbell Bench Press:

3 x 36.5kgs - 7, 7, 6 ...Oh yeah, this is pretty wicked, I got some looks lol
1 x 21.5kgs - 16

Barbell Curls: I was very full of blood and fatigued from the dumbell Press from stabilzing such a high weight which really affected this but i dont care lol

3 x 35kgs - 10, 7, 6
2 x 30kgs - 7, 7

Hammer Curls: ( 1 min breaks)

3 x 10.5kgs - 10, 9, 7

Arnold Bent Over Dumbell Curls: just to try and see what it looked like

2 x 5kgs - 12, 12
1 x 7kgs - 10

Thanks Cya

kornmong
06-26-2009, 04:27 AM
Friday workout:

Shoulder Press:

1 x 30kgs - 5
1 x 40kgs - 5
1 x 50kgs - 5
1 x 55kgs - 5
1 x 57.5kgs - 5
1 x 60kgs - 5 ... **** yeah! ... been an age since i got a 5 at this weight
1 x 62.5kgs - 1 ... lol

Upright Rows:

1 x 30kgs - 10
3 x 40kgs - 10, 8, 7 ... this felt good and controlled

Dumbell Shrugs:

1 x 21kgs - 10
1 x 26kgs - 10
1 x 31kgs - 10
1 x 36kgs - 10 ...Super setted down
1 x 31kgs - 7
1 x 26kgs - 10
1 x 21kgs - 10

Squats: (3 - 5 min breaks)

1 x 40kgs - 5
1 x 70kgs - 5
1 x 100kgs - 5
1 x 125kgs - 5
1 x 130kgs - 5 ...this was hard, nearly failed last one
1 x 140kgs - 1
1 x 145kgs - 1 ... this was too easy so i had to go one more
1 x 150kgs - 1 ... This is wicked :) only just got it as well

Barbell Curls: (2 min breaks)

1 x 20kgs - 10
3 x 25kgs - 15, 12, 10
1 x 20kgs - 7

Thanks Cya

kornmong
06-28-2009, 09:37 PM
Wednesday Workout: for the 24th, forgot about it :S

Weighted Chinups:

3 x Bw + 15kgs - 8, 6, 5 ... pretty lame but it still hurt

Deadlift:

1 x 70kgs - 5
1 x 100kgs - 5
1 x 120kgs - 5
1 x 150kgs - 5
1 x 170kgs - 3 ... this was way to hard for me stopped after this

Bent Over Rows:

3 x 55kgs - 10, 10, 10

Thanks Cya

kornmong
06-29-2009, 02:39 AM
Monday Workout:

Bench Press:

1 x 100kgs - 3 ... wanted 5, no chance lol, time to go back to high reps
1 x 102.5kgs - 2
1 x 105kgs - 2
1 x 75kgs - 10
1 x 77.5kgs - 10

Dumbell Press:

3 x 31kgs - 10, 9, 8
1 x 19kgs - 10

Barbel Curls:

1 x 20kgs - 10
1 x 35kgs - 10
1 x 37.5kgs - 6
1 x 40kgs - 4
1 x 42.5kgs - 3

Thanks Cya

kornmong
06-30-2009, 01:23 AM
Tuesday Workout: I dont usually do a tuesday workout, this was more of a mess around day to spot my friend and do a 1 rep max on bench

Bench Press:

1 x 40kgs - 8
1 x 50kgs - 5
1 x 70kgs - 5
1 x 80kgs - 2
1 x 90kgs - 1
1 x 100kgs - 1
1 x 105kgs - 1
1 x 110kgs - 1 ... Hell yeah, nearly up to my best max
1 x 112kgs - 0 ... I knew I wouldnt get this but still im happy

hoisted bench Rows: just where you put a flat bench on something to make it higher and do rows on it pulling the bar under the bench while laying on it

1 x 40kgs - 12
1 x 45kgs - 12
1 x 50kgs - 12
1 x 60kgs - 11

Calf Rasies:

4 x 30kgs - 15, 15, 11, 10

Thanks Cya

kornmong
07-01-2009, 03:56 AM
Wednesday Workout:

Pullups:

4 x Bw - 10, 10, 7, 5 ... (1 min break for last set)

Bench Rows:

1 x 40kgs - 10
1 x 55kgs - 10
1 x 65kgs - 4
1 x 50kgs - 9
1 x 40kgs - 10

Weighted back Extensions:

3 x Bw + 15kgs - 10, 10, 12 ... God these burn and weaken me a lot!

Close Grip Bench + Tricep Pushdowns

3 x 60kgs - 10, 8, 8

3 x 50kgs - 10, 10, 10
1 x 55kgs - 10
1 x 59kgs - 10
1 x 50kgs - 8

Seen some one doing bench lock outs, thought Id try them for once to see how it feels benching big weight

Bench Lockouts

1 x 90kgs
1 x 110kgs - 3
1 x 120kgs - 1 ... lol ive wanted to fully bench this for so long!
1 x 90kgs - 5

Thanks Cya

kornmong
07-03-2009, 06:00 AM
friday Workout:

Shoulder Press:

1 x 40kgs - 5
1 x 50kgs - 5
1 x 55kgs - 5
1 x 60kgs - 5
1 x 62.5kgs - 3
1 x 65kgs - 1
1 x 67.5kgs - 1 ...**** yeah

Upright RowS

3 x 40kgs - 10, 10, 10

Squats:

1 x 132,5kgs - 5
1 x 140kgs - 2

Barbell Curls:

3 x 25kgs - 16, 13, 12
1 x 30kgs - 5
1 x 35kgs - 3 negatives

Thanks Cya

kornmong
07-06-2009, 02:17 AM
Monday Workout:

Bench Press:

1 x 85kgs - 10 ...this was EASY! and surprising lol
1 x 87.5kgs - 9 ...so was this ;)
1 x 90kgs - 5
1 x 80kgs - 8

Dumbell Bench Press:

1 x 36.5kgs - 6
2 x 31.5kgs - 10, 10

Barbell Curls:

3 x 40kgs - 7, 5, 5 ...this is excellent for me, best results
1 x 30kgs - 8

Thanks Cya

kornmong
07-08-2009, 04:03 AM
Wednesday Workout:

Deadlift:

1 x 120kgs - 5
1 x 150kgs - 2
1 x 170kgs - 1
1 x 190kgs - 1
1 x 200kgs - 0 ... :( i was expecting to get this easy oh well
1 x 150kgs - 6

Weighted Pullups:

3 x Bw + 5kgs - 10, 9, 6

Partial Bench Press:

(Pin 8)

1 x 100kgs - 5
1 x 110kgs - 5
1 x 120kgs - 5
1 x 130kgs - 5
1 x 140kgs - 5
1 x 150kgs - 1

(Pin 7) ... 1 pin movement made all the difference lol

1 x 100kgs - 5
1 x 110kgs - 5
1 x 120kgs - 1

Thanks Cya

kornmong
07-10-2009, 01:57 AM
Friday Workout:

Shoulder Press:

1 x 40kgs - 5
1 x 50kgs - 5
1 x 55kgs - 5
1 x 60kgs - 5
1 x 62.5kgs - 2 ... lame

Upright Rows:

4 x 42.5kgs - 10, 7, 7, 5

Shrugs:

1 x 80kgs - 10
1 x 100kgs - 10
1 x 110kgs - 10

Squats:

1 x 100kgs - 5
1 x 120kgs - 6
1 x 125kgs - 5

Thanks Cya

kornmong
07-13-2009, 03:36 AM
Monday Workout:

Bench Press:

1 x 97.5kgs - 6
2 x 87.5kgs - 10, 6

Dumbell Bench press:

3 x 31.5kgs - 10, 10, 10

Barbell Curls:

3 x 42.5kgs - 5, 4, 3

Rotator cuffs exersices:

6 x 3kgs - 15, 15, 15

Thanks Cya

kornmong
07-15-2009, 04:07 AM
Wednesday Workout:

Deadlift:

1 x 100kgs - 5
1 x 130kgs - 5

Stopped there my lower back kept hurting when i bent over :(

Weighted Pullups:

3 x BW + 7.5kgs - 10, 8, 6

Bench Rows:

1 x 40kgs - 10
1 x 50kgs - 10
1 x 55kgs - 9

was to unmotivated now, least i came and some stuff, my back was bothering me too much to do anything else, so I got a lift home

Thanks Cya

kornmong
07-20-2009, 02:13 AM
Friday Workout: didnt go out of pure laziness and drank the night before lol

Monday Workout:

3 x 90kgs - 10, 7, 6 ...Finally got 10 on this weight **** YEAH!!!!! ;)

Dumbell Press:

3 x 36.5kgs - 9, 7, 6 ... Nearly got 10, still very happy with this

Barbell Curls:

2 x 45kgs - 4, 3
1 x 40kgs - 4
1 x 30kgs - 8 ...kinda poor effort with all sets of this but cant complain really

Hammer Curls

2 x 10kgs - 10, 10
1 x 13kgs - 8

Rotator Cuff work:

Laying External Raises

3 x 3kgs - 18, 18 , 15 ... these burn like a mother, in a good way

Standing Internal Cable Pulls

3 x 14kgs - 10, 10, 10

Thanks Cya

kornmong
07-22-2009, 03:44 AM
Wednesday Workout:

Deadlift:

1 x 150kgs - 5
1 x 160kgs - 5
1 x 170kgs - 5 ... These were all rather hard to complete, unlike in the past

Weighted Chinups:

1 x 27.5kgs - 4 ...lame
1 x 25kgs - 5 ...lame

Weighted Pullups

1 x 20kgs - 5 ...still lame

Bent Over Rows:

1 x 40kgs - 10
1 x 45kgs - 10
1 x 50kgs - 10
1 x 55kgs - 8

Bench Lockouts (pin 7)

1 x 100kgs - 10
1 x 110kgs - 10
1 x 120kgs - 5
1 x 130kgs - 5
1 x 135kgs - 1 ... these really hit the chest hard! my front delts and chest are bloody killing me! more then ever, didn't help that I was still sore from Mondays great effort lol but still,

Tricep Push downs

3 x 64kgs - 10, 10, 10 ... these were piss easy, I guess bench lockouts dont really hit tris as much as I thought and read about

Thanks Cya

kornmong
07-24-2009, 03:35 AM
Friday Workout: now turned all my usually low rep stuff to high rep

Shoulder Press:

1 x 45kgs - 10
2 x 50kgs - 8, 7

Upright Rows:

3 x 45kgs - 8, 7, 5
1 x 40kgs - 5

Face Pulls: had a play with many weights and positions

6 x 14kgs - 40kgs - 6 - 10

Squats: Have not done these for a while at higher reps

1 x 90kgs - 10
1 x 100kgs - 10
1 x 105kgs - 12 ... all these felt pretty nice today, no lower back rounding unlike last fortnights heavy try

Leg Extensions:

3 x 30kgs - 10, 10, 10

Barbell Curls:

3 x 30kgs - 12, 10, 8 + 3 negs

Thanks Cya

kornmong
07-28-2009, 12:58 AM
Monday Workout: i didn't have my usual drive today, drank on weekend and didn't feel very good

Bench Press:

2 x 92.5kgs - 7, 6

I felt too poor to continue, so i went home

Thanks Cya

kornmong
07-29-2009, 03:07 AM
Wednesday Workout:

Deadlift:

1 x 150kgs - 5
1 x 160kgs - 5
1 x 175kgs - 6 ... not bad

Weighted Chinups:

1 x 10kgs - 10
2 x 15kgs - 5, 5
1 x bw - 5

Bench Lockouts: (pin 6)

1 x 100kgs - 10
1 x 110kgs - 6
1 x 115kgs - 5
1 x 100kgs - 8

Tricep Pushdowns

1 x 55kgs - 10
1 x 64kgs - 10
1 x 69kgs - 10
1 x 32kgs - 12 ... burns

Skull Crushers:

3 x 25kgs - 12, 12, 10

Thanks Cya

mattburns
07-29-2009, 04:12 AM
Strong stuff in here pal, keep it up.

Is the routine you're following something you've come up with yourself?

kornmong
07-31-2009, 03:58 AM
Strong stuff in here pal, keep it up.

Is the routine you're following something you've come up with yourself?

Hey thanks, good to hear a comment once in a while ;)

kornmong
07-31-2009, 04:05 AM
Friday Workout:

Shoulder Press:

1 x 50kgs - 10
2 x 52.5kgs - 6, 6

Face Pulls:

3 x 28kgs - 10, 10, 10

Squats:

1 x 80kgs - 5
1 x 107.5kgs - 13 ... could have got another 2 - 3 but my legs were burning and i just stopped for cause it was enough lol

Leg Extensions:

3 x 45kgs - 10, 10, 10

Barbell Curls:

1 x 30kgs - 12
1 x 32kgs - 8
1 x 35kgs - 5

Thanks Cya

kornmong
08-03-2009, 03:31 AM
Monday Workout:

Bench Press:

3 x 92.5kgs - 9, 6, 4 ... Happyness! nearly 10

Dumbell Bench Press:

1 x 36kgs - 7
2 x 31kgs - 9, 9

Barbell Curls:

3 x 40kgs - 9, 7, 5 ... This is great, real progress on a bicep exercise is not common for me

Hammer Curls: across the body

3 x 9kgs - 10, 10, 10

Bench Lockouts: (pin 8) wanted to show a friend how it felt to hold huge weight

1 x 100kgs - 1
1 x 140kgs - 1
1 x 170kgs - 1 +20kgs pb for pin 8
1 x 200kgs - 0 ... My friend got it though, my hand cramped up and had no chance of moving it even when it stopped cramping

Thanks Cya

kornmong
08-06-2009, 10:16 PM
Wednesday Workout:

Deadlift:

1 x 100kgs - 5
1 x 130kgs - 4
1 x 150kgs - 3
1 x 180kgs - 7

Bent Over Rows:

1 x 40kgs - 10
1 x 50kgs - 10
1 x 60kgs - 10
1 x 65kgs - 10, 9

Bench Lockouts: (Pin 6)

1 x 100kgs - 5
1 x 110kgs - 10
1 x 115kgs - 6
1 x 120kgs - 3

Tricep Pushdowns:

1 x 63kgs - 10
1 x 68kgs - 10
1 x 73kgs - 10 ... just
1 x 50kgs - 12

Skull Crushers & Tricep Kicks

2 x 25kgs - 10, 10

1 x 6.5kgs - 10
1 x 7.5kgs - 15

Thanks Cya

kornmong
08-07-2009, 02:06 AM
Friday Workout:

Dumbell Shoulder Press:

3 x 26kgs - 8, 8, 8 ... I just could not get another rep in any set,
1 x 21kgs - 10

Face Pulls:

3 x 32kgs - 10, 10, 10 ...just, the rope is very thin and cuts into me and makes it hard to keep hold of.
1 x 28kgs - 12

Smith Machine Incline Press: did these with a friend just cause, i don't usually

2 x 80kgs - 8, 8
1 x 70kgs - 10

Squats:

1 x 80kgs - 5
1 x 110kgs - 15 ... Wtf these were so light, i could have kept on going but lacked patience and will power for burn lol and instead increased to a higher weight
1 x 130kgs - 5 ... this is still awesome for me especially after 15 reps at 110 when i was only going for 10
1 x 110kgs - 5 ...pauses at the bottom to make sure im working

Alternate bicep curls, Barbell Curls & seated incline Bicep Curls:

1 x 19kgs - 10
1 x 35kgs - 9
3 x 13kgs - 8, 8, 7

Squats just amazed me today with the sudden ease compared to weeks before, its just crazy, i got a high afterward from my own effort haha, lets just say im happy

Thanks Cya

kornmong
08-10-2009, 03:05 AM
Monday Workout: This was just a rehab day cause I was not even going to go today, I injured my shoulders last Wednesday attempting 1 armed chinups negatives... then worked out shoulders anyway on Friday then did 20 hours of work over the weekend laboring for my dad ... :(
Bench Press:

2 x 80kgs - 5, 5 ... was not hurting but could start feeling the shoulder not liking it
1 x 70kgs - 10

Dumbell Bench Press:

3 x 21kgs - 10, 10, 10

Babrbell Curls:

3 x 20kgs - 10

exturnal and internal cuff rasies laying down

3 x 3kgs - 12, 12, 12
3 x 5kgs - 12, 12, 12

Squats:

1 x 60kgs - 5
1 x 90kgs - 5

I hope my (mainly right) shoulders are all good by at least this Fridays workout

Thanks Cya

kornmong
08-13-2009, 04:51 AM
Wednesday Workout: I was not feeling very well today, but that's it lol I still went alright, my right cuff is still sore so I did no shoulder pushing movements but i did play and attempt and it still hurt so I did some light cuff stretches

Deadlift:
1 x 60kgs - 5
1 x 100kgs - 5
1 x 120kgs - 4
1 x 150kgs - 3
1 x 182.5kgs - 6 ...ah as long as i hit at least 5 for a while ill keep happy ;)

Bent Over Rows:

1 x 60kgs - 10
2 x 70kgs - 8, 6 ... best Ive ever gone on this weight
1 x 60kgs - 10

Tricep Pushdowns:

5 x 59kgs - 10, 10, 10, 10, 9 ... I figured to really get use out of this i had to squeeze and lockout fully, then these actually felt like they were doing something for once lol

Thanks Cya

kornmong
08-14-2009, 03:54 AM
Friday Workout: didnt want to mess with my shoulder, so i missed all my usual direct shoulder work, except some out bench testing and face pulls.

Squats:

1 x 60kgs - 5
1 x 80kgs - 4
1 x 90kgs - 3
1 x 112.5kgs - 15 ... these were piss once again lol ;) i could really have got more reps but canned it anyway as it was high reps and weigh, tis surprising me very much

1 x 140kgs - 3

Leg extensions:

3 x 40kgs - 10, 10, 10

Face pulls:

2 x 32kgs - 10, 10 ... was hurting my hands lot, then decided to tie a second grip knot which made the following sets much better

2 x 36kgs - 10, 8
1 x 28kgs - 10

Bench Press: to see how my shoulder can deal with it, only did low reps and singles

1 x 60kgs - 8
1 x 80kgs - 5
1 x 90kgs - 1
1 x 100kgs - 1
1 x 105kgs - 1 ... my shoulder showed no signs of pain and discomfort, so ill be back to normal workloads on Monday, hopfully 90 - 95kg **** yeah

Thanks cya

kornmong
08-17-2009, 04:05 AM
Monday Workout: I went back a little in bench to make sure i was ok

Bench Press:

1 x 85kgs - 10
1 x 90kgs - 9
1 x 95kgs - 5

Dumbell Press:

1 x 31.5kgs - 10
1 x 36.5kgs - 7

Barbell Curls:

1 x 40kgs - 8

Thanks Cya

kornmong
08-19-2009, 02:24 AM
Wednesday Workout: What a day

Deadlift:

1 x 50kgs - 8
1 x 70kgs - 7
1 x 100kgs - 4
1 x 120kgs - 3
1 x 150kgs - 2
1 x 185kgs - 8 ...Omg! I didn't know i was capable of pushing myself this far, I keep wanting to go beyond 5 reps so i know i can easily do next weeks session at the higher weight but recently ive gotten to 6 - 7 and thought thats enough so i stopped but today i thought and drove through my failing fatiguing body, also my grip failed rather than my body for the first time

Bent Over Rows:

3 x 65kgs - 10, 10, 8 ... im getting better at these :)

Bench Lockouts: (pin 8)

1 x 140kgs - 10
1 x 150kgs - 10
1 x 160kgs - 10
1 x 170kgs - 5
1 x 180kgs - 1
1 x 190kgs - 1
1 x 202kgs - 1
1 x 210kgs - 1 ... ;) these were also unbelievable! I was going to stop after 3 sets of 10 but thought nah, so i kept going up, and even then 210kgs was hard but not end all hard... my wrist was starting to really bend and hurt quite a bit and now my palms have the biggest bar rub burns on them from doing so many reps with high weight,

Tricep Pushdowns:

1 x 59kgs - 10
1 x 64kgs - 10
1 x 71kgs - 10 ... these were all easy but it was time to go, had a minute to quickly rush and do some kick backs.

Tricep kicks

1 x 7.5kgs - 10
1 x 5kgs - 10 ... these burned so much! straight after push downs

Thanks Cya

kornmong
08-21-2009, 01:39 AM
Friday Workout:

Squats:

1 x 60kgs - 5
1 x 80kgs - 5
1 x 100kgs - 3
1 x 115kgs - 12 ... nice, 10 + keeps me happy
1 x 145kgs - 3
1 x 130kgs - 5

Leg Extensions:

1 x 35kgs - 10, 10, 10
1 x 40kgs - 10
1 x 45kgs - 10
1 x 50kgs - 10
1 x 55kgs - 10
1 x 60kgs - 8
2 x 35kgs - 10, 10

Upright Rows:

3 x 45kgs - 8, 7, 7

Face Pulls:

1 x 28kgs - 10
3 x 36kgs - 10, 10, 10
1 x 23kgs - 12

Barbell Curls:

2 x 42.5kgs - 5, 5

Thanks Cya

kornmong
08-24-2009, 01:43 AM
Monday Workout: very big drinking weekend but surprisingly went ok

Bench Press:

3 x 95kgs - 8, 6, 4 ... really wanted 9 lol to beat my friend but im still happy with it

Dumbell Bench Press:

1 x 36.5kgs - 5
2 x 31.5kgs - 10, 10

Barbell Curls + acreoss the body hammer curls

3 x 30kgs - 10, 10, 9
3 x 7.5kgs - 10, 8, 6

Crunches + Knee Raises:

3 x Bw - 20, 20, 20
3 x Bw - 10, 10, 12 ...omg these hurt so much!

Thanks Cya

kornmong
08-26-2009, 02:32 AM
Wednesday Workout:

Deadlift:

1 x 60kgs - 5
1 x 100kgs - 4
1 x 130kgs - 3
1 x 150kgs - 2
1 x 187.5kgs - 7 ... nearly 8 but back extreme rounded so I released my grip

Bent Over Rows:

3 x 67.5kgs - 10, 8, 7

Bench Lockouts: (pin 7)

1 x 70kgs - 5
1 x 110kgs - 5
1 x 130kgs - 8
1 x 150kgs - 4
1 x 160kgs - 1
1 x 140kgs - 5
1 x 120kgs - 5

Tricep Pushdowns:

1 x 75kgs - 10
3 x 55kgs - 10, 10, 10

Thanks Cya

kornmong
08-28-2009, 04:45 AM
Friday Workout: helped my dad at work today, we put up eave sheets, god its a shoulder burning job, not heavy weight just static holds above the head and constantly squatting up and down quad high scaffolding, i certainly felt fatigued today, i tried to not let it affect me lol

Squats:

1 x 40kgs - 5
1 x 70kgs - 70
1 x 100kgs - 3
1 x 117.5kgs - 12 ...these are getting hard lol
1 x 150kgs - 1 ... tried 2 but fail

Leg Extensions:

4 x 40kgs - 10, 10, 10, 12
1 x 45kgs - 10 ...these are will powered exercise after some reps i give up too easily, what a burner

Upright Rows:

3 x 40kgs - 10, 10, 8

Face Pulls:

4 x 32kgs - 10, 10, 10, 10

Shrugs:

2 x 110kgs - 10, 10
2 x 80kgs - 10, 10
3 x 26kgs - 12, 12, 12 Dumbells

Bicep Curls: (1 minute Breaks)

3 x 13kgs - 10, 10, 7

Thanks Cya

kornmong
08-31-2009, 03:17 AM
Monday Workout:

Bench Press:

1 x 95kgs - 10 OH YES! very hard but it went up ;) was a near failure 9
1 x 100kgs - 5 ... even this is awesome as
1 x 102.5kgs - 3

Dumbell Bench Press:

3 x 36.5kgs - 9, 7, 7 ... weird but best so far

Super set: Barbell curls + pullups: (2 min breaks)

3 x 35kgs - 8, 7, 5
3 x Bw - 7, 5, 5 ... This hurt a lot and made my arms pump

Across the body Curls:

3 x 7.5kgs - 8, 8, 8 ...Slow Hard squeezes at top

kornmong
09-02-2009, 02:58 AM
Wednesday Workout:

today was the big day to rep out 190kgs on deadlift, unfortunately I was not even going to go to the gym at all, I have a heavily infected throat just cause, it hurts to swallow, But I read that if a sickness is neck and up you may go to the gym, as i felt pretty normal except that I cringe when i swallow and felt about 95% I thought I may as well go but miss my deadlift today as it is such hard workout and im not feeling 100% and may disappoint myself and blame the sickness so ill wait till next week

Bent Over Rows:

1 x 70kgs - 10 ... awesome
2 x 75kgs - 6, 5
1 x 70kgs - 8 ...this was surprising but i suppose i didnt have my big deadlifts to drain me first lol

Seated Row:

3 x 60kgs - 10, 10, 10 ...just

Close Grip Bench:

1 x 40kgs - 5
1 x 50kgs - 5
1 x 70kgs - 5
1 x 80kgs - 5
1 x 90kgs - 3
1 x 70kgs - 9
1 x 50kgs - 10

These really made my anterior deltoids hurt more than ever and only them :( i'm starting to find i cant get a burn or a pump in my triceps from anything

Tricep pushdowns, kicks and skull crushers:

about 20 minutes of these with tiny rests with a range of weights to get a burn but couldn't get any only more sore anterior deltoids

If anyone reads this could you maybe suggest what maybe im doing wrong with the close grip or a real effective tricep exercise that i haven't done

Thanks Cya

kornmong
09-04-2009, 01:36 AM
Friday Workout:

Squats:

1 x 60kgs - 5
1 x 80kgs - 5
1 x 100kgs - 5
1 x 120kgs - 12 ... these are getting very hard, i might have to switch up or just accept 10
1 x 140kgs - 3

Leg Extensions:

1 x 45kgs - 10
1 x 50kgs - 10
1 x 55kgs - 10
1 x 60kgs - 10 ... just and poorly lol, these sure make it hard to walk
1 x 40kgs - 12 ... burn
afterward

Upright Rows:

3 x 50kgs - 7, 5, 5 ... not bad, didnt feel like it did anything

Friend didn't want to stay any longer and I agreed to go so i ended the session there

Thanks Cya

kornmong
09-08-2009, 03:50 AM
Monday Workout: on Tuesday cause i felt too poor yesterday,

also Ive now changed Monday workout from chest and biceps to chest and triceps once again

Bench Press:

3 x 97.5kgs - 6, 5, 4 ...

the first 5 on the first set flew up and were easy and the 6th rep was near failure instantly, i was expecting 8 - 9 It likes i fully depleted my energy stores, well i thought about it and this would be the first time in months were I have not eaten anything for more than 4 hours and even then the meal was tiny so im putting this to not eating enough that day cause I actually felt awesome and pumped and was surprised that i failed so early, this didn't dent my feelings today though

Thought I'd do some exercises my friend was doing today just cause,

Pull Overs:

1 x 26.5kgs - 10
2 x 31.5kgs - 10, 10 ... these hurt lol

Chest Flys

1 x 13kgs - 5
1 x 15kgs - 10
1 x 18kgs - 10
1 x 21kgs - 8

Tricep Dips: (across 2 benches)

1 x 20kgs - 5
1 x 40kgs - 10
1 x 55kgs - 10

Dropset: plate off at a time
1 x 75kgs - 10
1 x 50kgs - 3
1 x 25kgs - 1
1 x Bw - 0 ... This whole set was a killer workout!

This is now a staple for my triceps, last entry i was asking for a tricep exercise that works or you can feel working and this is it

Tricep Pull Downs:

3 x 45kgs - 10, 10, 10 ... I actually felt these, after the dips of course lol

Thanks Cya

kornmong
09-09-2009, 02:28 AM
Wednesday Workout: 190 dead rep day!

Deadlift

1 x 60kgs - 5
1 x 100kgs - 5
1 x 140kgs - 3
1 x 170kgs - 1
1 x 190kgs - 6 ... this was so hard! this is pretty awesome
1 x 170kgs - 1 ... wanted 5 but was so drained from the previous set

Bent Over Rows:

3 x 72.5kgs - 9, 7, 7 ...hmm wicked

Super set: Barbell Curls + Pullups

1 x 40kgs - 5 + 8 pullups
1 x 45kgs - 3 + 5 pullups
1 x 40kgs - 5 + 5 pullups

Across the body Curls:

3 x 9kgs - 10, 10, 10 ...easy

Barbell Shrugs:

3 x 90kgs - 10, 10, 12

Dumbell Shrugs:

2 x 31.5kgs - 10, 15

Thanks Cya

natediesel
09-09-2009, 02:35 AM
hi. you're stronger than me. nice to see someone else in here using kilos haha. keep up the good work.

kornmong
09-09-2009, 02:46 AM
Thanks man, good to read that haha, Yeah i know every one else uses pounds but I got over calculating x 2.2 to get it then right it down lol

kornmong
09-11-2009, 02:21 AM
Friday Workout: came here with getting a new PR for squats today....lame

Squats:

1 x 60kgs - 4
1 x 80kgs - 3
1 x 100kgs - 1 ...my back got so swollen! after this and it was foolish to even do more like I did
1 x 120kgs - 1
1 x 140kgs - 1 ... I couldn't even bend over, my whole back was so TIGHT and mega cramping, ill admit I should not have even attempted any squatting today but I didn't want to miss out, but my god it hurt, mind you it was not spine or bone pain just really torn up back muscle from my sick deadlifts on Wednesday. I called it day for squats

Super set:

Leg extensions + Calf Rasies: with out squats to give any fatigue, I could do more weight

1 x 25kgs - 10
1 x 50kgs - 10
1 x 60kgs - 10
1 x 65kgs - 10
1 x 70kgs - 8 ... max on the machine but it was sloppy i say lol
1 x 40kgs - 15 ...mega burn!

3 x Machine weight - 20, 17, 15 ...mege burn!

Upright Rows:

1 x 52.5kgs - 5 ...way to heavy for me
2 x 42.5kgs - 10, 10 ... sweet

Face Pulls:

2 x 32kgs - 10, 10 ...these felt empty today

Power Snatches:

1 x 40kgs - 10 ...oh geez these caused a sweat
1 x 50kgs - 5

Shoulder Press:

3 x 50kgs - 8, 9, 7

I was here for 2 hours today, long ass time, but i felt good so no harm done, or was there lol

Thanks Cya

kornmong
09-15-2009, 06:06 AM
Monday Workout:

Bench Press:

3 x 100kgs - 6, 5, 4 ... Not bad but wanted more but still my best effort

Dumbell Pullovers:

1 x 36.5kgs - 10
2 x 41.5kgs - 8, 5 ... these killed my triceps and slightly excited a shoulder injury so im not sure ill do em again with such high weight

Dumbell Flys:

3 x 19kgs - 10, 10, 10 ... not so into these but did them to do what my friend did just for a fort nights change

Tricep Dips: (between 2 benches)

1 x bw - 5
1 x 25kgs - 5
1 x 50kgs - 5
1 x 85kgs - 10 ... this really is a fatiguing exercise in every way

-Super Set-
1 x 75kgs - 10
1 x 50kgs - 5
1 x 25kgs - 4
1 x Bw - 6 ...DEATH DEATH DEATH was awesome

Dumbell Bench Press

3 x 31.5kgs - 8, 5, 5 ... low results but thats expected when this is usually my 2nd exercise

Thanks Cya

kornmong
09-16-2009, 03:25 AM
Wednesday Workout:

Deadlift: thought i might try a 1 rep max belt less

1 x 60kgs - 5
1 x 100kgs - 3
1 x 140kgs - 2
1 x 170kgs - 1
1 x 190kgs - 1
1 x 210kgs - 1 ... this was hard but not end all hard but i know from experience i wouldn't be able to do anymore big deadlifts after this so i stopped deadlifts, this is biggest belt less deadlift ive done so its still cool

Bent Over Rows:

3 x 75kgs - 8, 6, 6 ...im getting pretty dodge at these lol

-super set- Barbell Curls and Pullups

3 x 40kgs - 7, 5, 3 + 7, 5, 3 pullups
1 x 30kgs - 8 + 4 pullups

Across the body Curls:

3 x 10kgs - 10, 10, 10

Shrugs:

1 x 80kgs - 10
1 x 120kgs - 10, 10 ... last few reps hardly moved

Thanks Cya

kornmong
09-17-2009, 07:37 PM
Just thought Id say this and change my signature, Ive read that wearing wraps for squat and a belt for dead is still considered raw but Ive been trying to beat my current 1 rep maxes without them and its hell hard so i'm going to change my sig to my naked scores, ha if you could call it that, which means to me, no supportive equipment

kornmong
09-18-2009, 03:40 AM
Friday Workout:

Squats: thought Id see where my max lies around these days, i got some powerlifters to judge my depth and as spotters

1 x 60kgs - 5
1 x 80kgs - 5
1 x 100kgs - 3
1 x 120kgs - 2
1 x 140kgs - 1 ... passed
1 x 150kgs - 1 ... passed
1 x 160kgs - 0 ... just missed it, owell

Calves Raises:

4 x machine + 10kgs - 20, 17, 17, 15

Upright Rows:

3 x 45kgs - 10, 10, 8 ... these felt awesome!

Shoulder Press:

3 x 55kgs - 7, 6, 5 ...Not bad

Power snatches:

1 x 40kgs - 15 ...not all in a row but just played around and these were fun as

Thanks Cya

kornmong
09-21-2009, 03:08 AM
Monday Workout:

Bench Press:

3 x 100kgs - 6.5, 5, 4.5 ...

those points 5's were so dam close I nearly want to call them my reps but they weren't so I look forward till next time, well last week I only just barely got 6, 5, 4 so it is slight improvement

Dumbell Press:

3 x 36.5kgs - 9, 6, 5 ... So close to getting 10! but just couldn't rep it

Tricep Dips: (across 2 benches)

3 x 75kgs - 10, 10, 12 ...last set was a drop set with a plate coming off at failure points

Close Grip Bench Press:

1 x 70kgs - 7
2 x 60kgs - 7, 7 ... wow i was dead

Had a break and did some overhead squats with a broom stick, or shall we say tried..

Dumbell Pull Overs:

1 x 26kgs - 10
2 x 36kgs - 10, 9

Over Head Squats:

4 x 20kgs - 2, 2, 2, 2
2 x 40kgs - 1, 1 ... these are some shoulder burners at such low levels of experience, and they are so hard to keep form right but I will learn this movement, it interests me greatly lol

Thanks Cya

kornmong
09-21-2009, 03:10 AM
Also my weight has consistently been a little over 80kgs for the last week, and Ive got a little bit of fat on my stomach but this time I don't give a crap haha, im Going to hit 85kgs then cut foods down to normal levels again

kornmong
09-22-2009, 05:37 AM
Tuesday Workout? ... My gym opened a circuit class with running and plymetrics and static holds, about 8 people showed up cause its changed to a later and different day and time, all fit people minus me.

5 mins of warm up
10 mins of stretches
30 mins of the circuit ... 2 mins circuit / 1 min static holds
15 mins warm down

= Death of me, far out im unfit, i really dont mind though haha, I was so sweaty and throbing all over it made me think i was going to have a heart attack lol, this was the first time id done anything like this in about 18 months and I did push my self though

Thanks Cya

kornmong
09-23-2009, 03:28 AM
Wednesday Workout: though I take it easy today as i felt very fatigued all over

Deadlift:

3 x 170kgs - 5, 5, 5

Bent over Rows:

3 x 60kgs - 10, 10, 10

Barbell Curls:

3 x 40kgs - 6, 7, 6

Pullups:

3 x Bw - 8, 8, 8

Concentration Curls:

3 x 13kgs - 8, 6, 6

Over Head Squats:

about 15 mins of the bar

This was one of those poor days even though i had lowered the weights it was still hard lol

Thanks Cya

kornmong
09-25-2009, 02:10 AM
Friday Workout: Thought Id try a 1 rep max on bench press with a mate

1 x 50kgs - 5
1 x 80kgs - 3
1 x 90kgs - 2
1 x 100kgs - 1
1 x 110kgs - 1
1 x 115kgs - 1 ...+2.5kgs pb, went up easy
1 x 120kgs - 0 ... tech break down
1 x 117.5kgs - 1 ... +5kgs pb, went up easy
1 x 120kgs - 0 ...same thing, tech break down

Upright Rows:

3 x 47.5kgs - 10, 9, 7 ...Nice

Shoulder Press:

1 x 55kgs - 5
1 x 60kgs - 5 ...wicked
1 x 65kgs - 1 ... lol lame

Overhead Squats:

3 x 20kgs - 5, 5, 5

No real leg work today to keep the legs primed up for one of our traditions for grand final day, shirtless pant less road sprint ;) haha

Thanks Cya

kornmong
09-29-2009, 06:39 AM
As my gym membership ran out and I haven't had a week break in a while Im having this week off

Thanks Cya

kornmong
10-12-2009, 11:52 PM
Well I ended up having 2 weeks off lol but im back now for a nother series of months

Monday Workout: on Tuesday

Bench Press:

5 x 92.5kgs - 5, 5, 5, 5, 8 ... nice and easy, well it kept me happy

Dumbell Bench Press:

2 x 36.5kgs - 6, 7

Tricep Dips: (across benches)

2 x 50kgs - 10, 10
1 x 60kgs - 12 ... These always pump and burn

Tricep Pulldowns:

1 x 50kgs - 10
1 x 59kgs - 10
1 x 68kgs - 10 ...just

Thanks Cya

kornmong
10-16-2009, 02:36 AM
Friday Workout:

Bent Over Rows:

1 x 65kgs - 8
1 x 70kgs - 8
1 x 72kgs - 8
1 x 75kgs - 5
1 x 70kgs - 5

Barbell Curls:

1 x 32kgs - 6
1 x 35kgs - 6
1 x 37kgs - 6
1 x 40kgs - 6

Weighted Chinups:

3 x 15kgs - 5, 5, 4 ...real poor effort! oh well ... but not really surprised, after i hurt my shoulder attempting to one arm negative chin it kinda has this dull pain when i do any kinda chinup motion

Squats:

1 x 70kgs - 5
1 x 90kgs - 5
1 x 110kgs - 5
1 x 130kgs - 5

Push Press:

1 x 50kgs - 5
1 x 60kgs - 5
1 x 65kgs - 5
1 x 70kgs - 5 ... these were fun

Face Pulls:

3 x 28kgs - 10, 10, 10... these feel useless now

Thanks Cya

kornmong
10-19-2009, 02:26 AM
Monday Workout:

Bench Press:

5 x 95kgs - 5, 5, 5, 5, 6

Dumbell Bench Press:

2 x 36kgs - 5, 5

Bench Dips:

1 x 60kgs - 10
1 x 65kgs - 10
1 x 70kgs - 10

Tripcep Rope Pulldown

3 x 28kgs - 10, 10, 10

Thanks Cya

kornmong
10-22-2009, 03:24 AM
Wednesday Workout:

Deadlift:

3 x 180kgs - 5, 5, 5

Bent Over Rows:

3 x 70kgs - 5, 5, 5

Weighted Pullups:

3 x 17kgs - 5, 5, 4 ...lame

Barbell Curls:

3 x 40kgs - 5, 5, 4

30 mins of stick twists and stretches

Thanks Cya

kornmong
10-23-2009, 02:58 AM
Friday Workout:

Squats:

3 x 130kgs - 5, 5, 5 ... these were difficult as expected i had some one watch me, and i kept my arms under the bar rather then pivit back, it felt harder but I got to get them under I hear, it kept me upright i must say lol

Upright rows:

1 x 50kgs - 5
2 x 55kgs - 5, 5 ... I reckon ill do this for 3 sets next week or a tad more
1 x 50kgs - 8

Push Press: would like to get this to 100kgs

3 x 70kgs - 5, 5, 4 ...dam it just missed one
1 x 80kgs - 1
1 x 85kgs - 1

Face Pulls:

3 x 36kgs - 12, 12, 12 ...This was piss easy compared to other days

Todays session went for ever... like 2 and a half hours but i still did work hard it just dragged on though

Thanks Cya

kornmong
10-26-2009, 04:07 AM
Monday Workout:

Bench Press:

5 x 97.5kgs - 5, 5, 5, 5, 4 ... just missed last one, I blame weekend and will still go 100kgs next week :)

Dumbell Bench Press:

2 x 36kgs - 6, 6

Bench Dips:

3 x 70kgs - 10, 8, 8 ... these really made me tired

Tricep Extensions:

1 x 21kgs - 5
1 x 26kgs - 5
1 x 31kgs - 5 ... just

Tricep Pulldowns

3 x 59kgs - 10, 10, 10

Thanks Cya

kornmong
10-28-2009, 03:02 AM
Wednesday Workout:

Every 2nd week im missing out on deadlifts, for more recovery and so i can hit other back movements harder because doing them weekly started making me feel tired all the time and perform poorly on every exercise

Bent Over Rows:

2 x 72kgs - 5, 5 ...easy as
2 x 75kgs - 5, 5
2 x 77kgs - 5

Weighted Pullups:

4 x Bw + 20kgs - 5, 5, 5, 4

Barbell Curls:

4 x 42kgs - 5, 5, 4, 3

Seated Rows:

3 x 70kgs - 5, 5, 5

Stretches:

About 30 mins worth of leg stretches and shoulder dislocations

Thanks Cya

kornmong
10-29-2009, 06:45 AM
About time I put some more pics up of myself, so here goes, taken 29/10/1009

I have put a bit of weight on around the gut but nothing i cant lose later
http://i110.photobucket.com/albums/n94/Kornmong/Body%20shots%202009%2010/DSC01148.jpg

http://i110.photobucket.com/albums/n94/Kornmong/Body%20shots%202009%2010/DSC01150.jpg


This bicep flex is to show my lack of muscle mass and definition lol, im over it but would like it to increase some time
http://i110.photobucket.com/albums/n94/Kornmong/Body%20shots%202009%2010/DSC01178.jpg

http://i110.photobucket.com/albums/n94/Kornmong/Body%20shots%202009%2010/DSC01191.jpg

http://i110.photobucket.com/albums/n94/Kornmong/Body%20shots%202009%2010/DSC01170.jpg

http://i110.photobucket.com/albums/n94/Kornmong/Body%20shots%202009%2010/DSC01158.jpg

Overall Since last pics I posted I have gained 11kgs / 24lbs, Noticeably around my midsection but overall I think i look thicker, mainly from pecs and up, What do you people who look at my journal think :)

Page 1 and post 1 are where my first pics are,

Thanks Cya