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Reala
05-06-2010, 02:43 AM
Well I've been training Mixed Martial Arts now for about 5 years and after winning my last two fights in under 1:30 and 1:00 (one being a title fight) I felt pretty ready to push on and compete with some higher level competition. Sadly I got diagnosed with anaemia and got some really bad problems with my ears, as a result I suffered with a lot of balance problems and energy problems... Being a natural competitor and exercise enthusiast I didn't want to just take the easy option and lay back being lazy saying what I could have and should have done.

I cut my training down to twice a week and decided that having been forced to diet and maintain weight in order to compete at bantamweight (62.5kg) I'd invest time into building my body back up. The doctors told me that my low iron is probably a result as restricting my caloric intake and abusing my body through excessive training.

So what is the plan?

Obviously eating more... I have NEVER eaten red meat... I'd say it has been about a year since I'd eaten a steak for example. I want to up my calories to about 2500 calories a week, but having such a small frame I need to ensure that I don't try matching a typical body-builder who is eating for mass. Although I want to 'bulk up' I only really want it to be lean mass. I'm about 70kg at the moment during my heaviest period, however I'd like to be about 75kg-78kg by the end of the year. I think that would be about the perfect size for my frame.

Lift lots and lift heavy... I have been on starting strength throughout the year, which I found good but thought the volume was a bit low and I have also tried WS4SB. Both helped me put on weight but I felt that WS4SB contradicted itself by doing both heavy and light weights and starting strength was far too easy to stall on. I found 5x5 and for me it looked like the perfect amount of volume for me to put on some decent mass whilst at the same time building my technique.

Which 5x5...? This was a struggle because there were tons of them. After some research I decided on Madcows because it prioritised Bench, Squat and gave some good Deadlift volume. All lifts that I really enjoy... in fact I enjoy Shoulder Press too but find it hard to do more than once a week, so another bonus :)

Monday
Squat 5x5
Bench 5x5
Barbell Row 5x5
Assistance: 2 sets of weighted hypers and 4 sets of weighted sit-ups

Wednesday
Squat 4x5
Military Press 4x5
Deadlift 4x5
Assistance: 3 sets of sit-ups and 3 sets of pull ups or lat pulls

Friday
Squat
Bench
Barbell Row
Dips, Tricep Extension, Bicep Curl
Assistance: 3 sets of weighted dips, 3 sets of barbell curls and 3 sets of triceps extensions

Reala
05-06-2010, 03:49 AM
I filled out the spread sheet as recommended and decided that I'd give the first weeks main lifts a tester for volume.

Wednesday 6th May 2010
Bench Press: 40kg, 45kg, 52.5kg, 61kg, 70kg
Squat: 30kg, 35kg, 42.5kg, 45kg, 55kg
Row: 40kg, 42.5kg, 45kg, 47.5kg 50kg
Deadlift: 70kg, 82.5kg, 97.5kg, 110kg
Press: 40kg, 45kg, 52.5kg, 60kg

I found it relatively easy (as expected and as directed) whilst at the same time challenging enough to know I was working. Squats especially were pretty much perfect using a loading phase of 12.5%, however bench felt a little easy so I may drop them down to 10%. Right now I'm tempted to up my weights... but after reading the program where it says start easy and NOT to over-estimate my maximum I'm going to listen and give it a go lol... I don't want to stall in 4 weeks and regret it!!!

Reala
05-07-2010, 12:06 PM
I decided that because the first month of Madcow's 5x5 is quite easy... rather than modifying the weights too much and stalling early I'd just push it so that when I do the three reps I aim for 5... If I get 3... great... if I get more... better.

Friday

Bench: 5x40kg, 5x47.5kg, 5x55kg, 5x60kg, 3x70kg(got 5 reps), 8x60kg
Row: 5x28kg, 5x32.5kg, 5x37.5kg, 5x42.5kg, 3x47.5kg(got 5 reps), 8x40kg
Squat: 5x40kg, 5x42.5kg, 5x47.5kg, 5x52.5kg, 3x62.5kg(got 5 reps), 8x50kg

3 sets of Weighted Dips (Body Weight) - Reps: 10, 10, 8
3 sets of Barbell Curls (Bar + 22.5kg) - Reps: 8, 8, 8
3 sets of Tricep Extensions (8.0kg each arm) - Reps: 8, 8, 8

I lifted weights three times this week in total (Monday session was 4x8 based stuff) so I'm going to count this as week one of my plan seeing as Wednesday's lifts covered the Deads, Squats, Press, Bench and Row... In actuality all I missed this week was one set of bench and one set of squats (which I did for 4x8 on Monday). Next week will be a bit more challenging but I'm quite happy with the fact that this routine lets me take my time building up until I beat my PR :)

Reala
05-07-2010, 12:38 PM
Progress over the last 12 months

May 2009:
Body weight: 64kg
Bench Press: 5 x 45KG
Deadlift: 5 x 70KG
Push Press: 5 x 40kg
Full Squat: Machine Only

January 2010
Body Weight: 66kg
Bench Press 5 x 62.5kg
Deadlift: 110kg
Push Press: 50kg
Squat: Half Squat at 5 x 100kg

May 2010:
Bench Press: 5 x 70kg
Deadlift: 5 x 120kg
Push Press: 4 x 60kg
Squat: Full Squat at 5 x 70kg

Reala
05-11-2010, 04:26 AM
Monday

Squat 5x40, 5x45, 5x50, 5x55, 8x62.5
Bench 5x42.5, 5x47.5, 5x55, 5x62.5, 8x70
Row 5x30, 5x32.5, 5x40, 5x42.5, 8x50

2 sets of Pinch Grip Side Bends (25KG Plate) - Reps: 10, 10, 10 (Left then Right)
2 sets of Side Bends (32KG DB) - Reps: 10, 10, 10 (Left then Right)
3 sets of Shrugs (2 x 32kg DB) - Reps: 8, 8, 8
3 sets of Weighted Decline Sit Ups (8.0kg each arm) - Reps: 8, 8, 8

Reala
05-13-2010, 07:26 AM
Wednesday

Squat 5x42.5, 5x45, 5x50, 5x50
Press 5x40, 5x47.5, 5x52.5, 5x57.5, 8x60
Deadlift 5x80, 5x92.5, 5x105, 5x115, 4x125

3 sets of Lat Pull Downs (50kg, 55kg, 60kg) - Reps: 10, 10, 10
3 sets of Weighted Decline Sit Ups (15kg plate) - Reps: 10, 10, 10

Reala
05-16-2010, 04:32 AM
Friday

Squat 5x37.5, 5x45, 5x50, 5x55, 5x62.5, 8x50
Bench 5x42.5, 5x47.5, 5x55, 5x62.5, 8x70, 5x72.5, 8x55
Row 5x30, 5x35, 5x40, 5x43, 5x50, 8x37.5

3 sets of Barbell Curls (25kg + Bar) - Reps: 10, 10, 10
3 sets of Tricep Extensions (8kg, 10kg, 8kg) - Reps: 10, 10, 10 (Left then Right)
3 sets of Dumbell Curls (14kg) - Reps: 8, 8, 8
3 sets of One Arm Rows (32kg DB) - Reps: 8, 8, 8
3 sets of Dips (Bodyweight) - Reps: 10, 9, 8

Reala
05-18-2010, 02:35 AM
Monday

Squat 37.5, 45, 50, 57.5, 5x65.0
Bench 5x42.5, 5x50, 5x55, 5x62.5, 5x70, 5x72.5
Row 5x30, 5x35, 5x40, 5x45, 8x50

2 sets of Pinch Grip Side Bends (25KG Plate) - Reps: 10, 10, 10 (Left then Right)
2 sets of Side Bends (32KG DB) - Reps: 10, 10, 10 (Left then Right)
3 sets of Good Mornings (50kg) - Reps: 8, 10, 10
3 sets of Weighted Decline Sit Ups (8.0kg) - Reps: 10, 8, 10

Reala
05-19-2010, 12:22 PM
Wednesday

Squat 5x40, 5x45, 5x52.5, 5x52.5
Press 5x42.5, 5x47.5, 5x55, 5x60
Deadlift 5x90, 5x100, 5x110, 5x125

3 sets of Lat Pull Downs (50kg, 55kg, 60kg) - Reps: 10, 9, 8

Reala
05-21-2010, 04:53 AM
Last day of week three coming up and things are definitely starting to get harder. I've put on a bit of weight this month, can't be sure exactly how much but this morning I was 70.3kg. Back in January I was around 66.3kg so I've comfortably put on 4kg in about 5 months and my stomach looks just as defined, it has all gone onto my shoulders, my biceps and my legs.

My diet is pretty good at the moment, I'm not going too crazy... I'm trying to eat as clean as possible but in a cheat like fashion! :)

8:30am -Oats with Protein Shake - 300 Calories
10:30am - Apple + Cereal Bar - 150 Calories
11:00am - 100g Chicken - 100 Calories
2:00pm - Sweet Potato & Tuna - 350 Calories
4:00pm - Energy Bar - 200 Calories
6:00pm - Protein Shake - 100 Calories
8:00pm - Dinner - 500 Calories
10:30pm - Protein Shake - 100 Calories

It works out about 2000 calories(ish)

Reala
05-23-2010, 03:57 AM
Friday

Squat - 5x37.5kg, 5x45kg, 5x50kg, 5x57.5kg, 6x65kg, 3x70kg, 8x52.5kg
Bench - 5x42.5kg, 5x50kg, 5x55kg, 5x62.5kg, 5x72.5kg, 8x55kg
Row - 5x30kg, 5x35kg, 5x40kg, 5x45kg, 5x50kg, 8x40kg

3 sets of Barbell Bicep Curls (25kg + bar) - 10, 10, 10 reps
3 sets of Weighted Dips (10kg vest) - 9, 8, 7 reps
3 sets of Weighted Decline Sit Ups (8kg-12kg) - 10, 10, 10 reps
3 sets of Alternating Dumbbell Curls (14kg) - 10, 10, 10 reps
3 sets of Dumbbell Shrugs (32kg) - 10, 10, 10 reps

Reala
05-25-2010, 02:44 AM
Monday

Squat: 40kg, 45kg, 52.5kg, 60kg, 70kg
Bench: 45kg, 50kg, 57.5kg, 65kg, 72.5kg(6 reps)
Row: 30kg, 35kg, 40kg, 45kg, 50kg
Good Morning: 3x10 @ 50kg
Weighted Decline Situps: 4x8-12 @ 10kg

fixationdarknes
05-25-2010, 03:45 AM
Hey man things are looking good in here. What forms of MA have you studied by the way? That sounds real exciting. Congrats on your wins, that is great.


Progress over the last 12 months

May 2009:
Body weight: 64kg
Bench Press: 5 x 45KG
Deadlift: 5 x 70KG
Push Press: 5 x 40kg
Full Squat: Machine Only

January 2010
Body Weight: 66kg
Bench Press 5 x 62.5kg
Deadlift: 110kg
Push Press: 50kg
Squat: Half Squat at 5 x 100kg

May 2010:
Bench Press: 5 x 70kg
Deadlift: 5 x 120kg
Push Press: 4 x 60kg
Squat: Full Squat at 5 x 70kg

You've joined the jedis! Squatting is the best thing ever man, I'm really glad you are focusing on heavy compounds such as them, especially full squats w/ a barbell! It's the best thing you can do along with eating a properly increased-calorie diet, which you know to do.

Keep on squatting away! :cool:

Reala
05-27-2010, 05:14 AM
Hey man things are looking good in here. What forms of MA have you studied by the way? That sounds real exciting. Congrats on your wins, that is great.

You've joined the jedis! Squatting is the best thing ever man, I'm really glad you are focusing on heavy compounds such as them, especially full squats w/ a barbell! It's the best thing you can do along with eating a properly increased-calorie diet, which you know to do.

Keep on squatting away! :cool:

Thanks for the compliments dude, yeah full squats as in literally AS FAR AS YOU CAN GO below parallel, taking a pause and forcing yourself up are so much more tough than half squats, box squats or any of that kind of stuff.

I have competed in Thai Boxing for a number of years but more recently gone into Mixed Martial Arts and done pretty well in it. After having won my last two fights (one by triangle in 1:32 and one by tko in 0:57) I'm taking a break from competition to train my technique and work on my strength.

Reala
05-27-2010, 05:26 AM
Wednesday

Squat - 5x45, 5x50, 5x55, 5x55
Press - 5x42.5kg, 5x50kg, 5x55, 5x60
Deadlift - 5x90, 5x100, 5x110, 5x120, 5x125

3 sets of Lat Pull Downs (50kg, 55kg, 55kgkg) - Reps: 10, 10, 10
3 sets of Weighted Decline Sit Ups (Barbell) - Reps: 10, 10, 10
4 sets of Dumbell/Plate Side Bends (25kg, 25kg, 32kg, 32kg) 10, 10, 10, 10

Reala
05-27-2010, 05:35 AM
5x5 Schedule
May 03, 05, 07. Test Week.
May 10, 12, 14. Week 1.
May 17, 19, 21. Week 2.
May 24, 26, 28. Week 3.
Jun 31, 02, 04. Week 4.
Review

Jun 07, 09, 11. Week 5.
Jun 14, 16, 18. Week 6.
Jun 21, 23, 25. Week 7.
Jun 28, 30, 02. Week 8.
Jul. 05, 09, 11. Week 9.
Review

Reala
05-28-2010, 07:28 AM
Friday

Squat - 5x45kg, 5x50kg, 5x60kg, 5x65kg, 5x72.5kg, 3x80kg, 8x60kg
Bench - 5x45kg, 5x55kg, 5x57.5kg, 5x65kg, 5x75kg
Row - 5x35kg, 5x40kg, 5x42.5kg, 5x47.5kg, 3x52.5kg

3 sets of Barbell Bicep Curls (25kg + bar) - 10, 10, 10 reps
3 sets of Weighted Dips (10kg vest) - 10, 10, 9 reps
3 sets of Weighted Reverse Crunch - 10, 10, 10 reps
3 sets of Alternating Dumbbell Curls (12kg, 14kg, 14kg) - 10, 10, 10 reps
3sets of Tricep Extensions (8kg, 10kg, 8kg) - 10, 10, 10 reps
3 sets of Dumbbell Shrugs (32kg) - 10, 10, 10 reps

Reala
06-01-2010, 05:10 AM
Tuesday

Gym was closed as it is bank holiday Monday

Squat: 50kg, 52.5kg, 60kg, 70kg, 75kg
Bench: 50kg, 52.5kg, 60kg, 70kg, 75kg
Row: 32.5kg, 37.5kg, 42.kg, 47.5kg, 52.5kg
Good Morning: 3x10 @ 50kg
Weighted Decline Situps: 4x8-12 @ 10kg

Reala
06-03-2010, 08:35 AM
Thursday

Squat - 5x47.5, 5x55, 5x60, 5x60
Press - 5x45kg, 5x50kg, 5x57.5, 5x62.5, 3x62.5
Deadlift - 5x90, 5x100, 5x110, 5x120, 5x125, 5x127.5

3 sets of Lat Pull Downs (50kg, 55kg, 55kgkg) - Reps: 10, 10, 10
2 sets of Slow Decline Sit Ups - Reps: 10, 10 & 2 sets of Reverse Crunches - Reps: 10, 10

Notes: Felt a slight twinge in my left quad after squats - Need to keep an eye as I was limping home slightly. Lots of stretching and such tonight.

Reala
06-04-2010, 02:23 AM
Pictures after 4 weeks of 5x5 training and upping my calories by about 20%... Results look positive, I seem to have a little bit more of a V-Shape going on where my shoulders and arms have got slightly bigger.

Reala
06-05-2010, 10:55 AM
Friday

Squat - 5x50kg, 5x55kg, 5x62.5kg, 5x67.5kg, 5x75kg, 3x82.5kg, 8x62.5kg
Bench - 5x47.5kg, 5x57.5kg, 5x60kg, 5x67.5kg, 4x77.5kg, 5x75kg, 8x60kg
Row - 5x37.5kg, 5x42.5kg, 5x45kg, 5x47.5kg, 3x52.5kg, 8x42.5kg

3 sets of Barbell Bicep Curls (25kg + bar) - 10, 10, 10 reps
3 sets of Weighted Dips (Ruck Sack with Laptop In) - 12, 10, 9 reps
3 sets of Full Decline 10kg Sit Ups - 10, 10, 10 reps
3 sets of Alternating Dumbbell Curls (12kg, 14kg, 14kg) - 10, 10, 10 reps
3sets of Tricep Extensions (8kg, 10kg, 10kg) - 10, 10, 10 reps
3 sets of Dumbbell Shrugs (32kg) - 10, 10, 10 reps

Reala
06-07-2010, 02:53 AM
Photo after 4 weeks of 'Madcow's 5x5'

http://img72.imageshack.us/img72/3214/fri4thjune.jpg

Reala
06-07-2010, 10:27 AM
Monday

Squat: 50kg, 55kg, 62.kg, 70kg, 82.5kg, 80kg (5 reps each)
Bench: 50kg, 55kg, 60kg, 67.5kg, 77.5kg (5 reps each)
Row: 32.5kg, 37.5kg, 42.5kg, 47.5kg, 55kg (5 reps each)

Good Morning: 2x10 @ 55kg
Weighted Decline Situps: 4x8-12 @ 10kg
Dips: 12xBW, 10xBW+8kg, 6xBW+16kg, 6xBW+16kg, 8xBW+8kg

fixationdarknes
06-08-2010, 02:55 PM
Good stuff bro. Keep up all the Squatting!!! =D

Reala
06-10-2010, 09:00 AM
Wednesday

Squat - 5x50kg, 5x55kg, 5x62.5kg, 5x62.5kg
Press - 5x45kg, 5x50kg, 5x57.5kg, 5x63kg
Deadlift - 5x92.5kg, 5x102.5kg, 5x115kg, 5x127.5kg, 5x125kg

3 sets of Lat Pull Downs (50kg, 55kg, 55kg) - Reps: 10, 10, 10
4 sets of 8kg Slow Decline Sit Ups - Reps: 10, 10, 9, 8 &
3 sets of DB/Plate Side Bends - Reps: 10, 10, 10

Reala
06-10-2010, 09:05 AM
Friday

Squat - 5x55kg, 5x65kg, 5x70kg, 5x80kg, 3x85kg, 8x62.5kg
Bench - 5x45kg, 5x55kg, 5x60kg, 5x67.5kg, 3x80kg, 5x75kg, 8x60kg
Row - 5x32.5kg, 5x37.5kg, 5x42.5kg, 5x47.5kg, 3x55kg, 8x42.5kg

3 sets of Barbell Bicep Curls (20kg + bar) - 10, 10, 10 reps
3sets of Tricep Extensions (8kg, 10kg, 10kg) - 10, 10, 10 reps
3 sets of Full Decline 10kg, 12kg, 14kg Sit Ups - 10, 10, 10 reps
3 sets of Alternating Dumbbell Curls (14kg, 16kg, 14kg) - 10, 8, 10 reps

Felt a bit run down today... perhaps because I went boxing and wrestling yesterday... Still managed to bench a PR without a spot though!!! :D

Currently up to around 71.0-71.5kg in the evenings :)

Reala
06-23-2010, 01:58 AM
Monday

Squat - 5x55kg, 5x65kg, 5x70kg, 5x75kg, 3x85kg
Bench - 5x55kg, 5x60kg, 5x70kg, 5x75kg, 5x80kg
Row - 5x32.5kg, 5x37.5kg, 5x42.5kg, 5x47.5kg, 5x55kg

3sets of Good Morningss (50kg, 60kg) - 10, 10 reps
3 sets of Full Decline Sit Ups 12kg, 14kg, 16kg, 14kg Sit Ups - 10, 9, 8, 8 reps

Had a week off whilst on holiday so this is a fresh week :)

Reala
06-26-2010, 02:38 AM
Wednesday

Squat - 5x50kg, 5x55kg, 5x62.5kg, 5x62.5kg
Press - 5x45kg, 5x52.5kg, 5x60kg, 5x65kg (Failed at 3)
Deadlift - 5x95kg, 5x105kg, 5x117.5kg, 5x130kg, 5x120kg

Still working on technique:
http://www.youtube.com/watch?v=KWcpsvu6DQc

3 sets of Lat Pull Downs (50kg, 55kg, 60kg) - Reps: 10, 8, 6

Reala
06-26-2010, 02:44 AM
Friday

Squat - 5x50kg, 5x55kg, 5x62.5kg, 5x70kg, 3x80kg, 8x62.5kg
Bench - 5x50kg, 5x55kg, 5x62.5kg, 5x70kg, 3x82.5kg, 5x75kg, 8x62.5kg
Row - 5x32.5kg, 5x40kg, 5x45kg, 5x50kg, 3x55kg, 8x45kg

3 sets of Barbell Bicep Curls (20kg, 22.5kg, 25kg + bar, ) - 10, 10, 10 reps
3 sets of Dips (bw, vest, 2xvest, 2xvest, vest, bw) - 10 reps, 9 reps, 7 reps, 6 reps, 7 reps, 8 reps)
3 sets of Tricep Extensions (8kg, 10kg, 12kg) - 10, 10, 6 reps
3 sets of Full Decline 12kg, 14kg, 16kg, 14kg Sit Ups - 10, 8, 6, 7 reps
3 sets of Alternating Dumbbell Curls (12kg, 14kg, 16kg) - 10, 10, 8 reps

Reala
06-26-2010, 02:53 AM
Bodystat Test - After 8 Weeks of Madcow 2

Had my body stat test done before I started Madcow2's 5x5 routine and just had my second one done after 8 weeks on the program. Results are surprising seeing as how I'd dropped my cardio from 3 times a week to once a week and upped my calories... :)

Weight
Before 67kg
After 70kg

Fat %
Before 7.9%
After 5.2%

Fat KG
Before 5.3kg
After 4.0kg

Lean %
92.1%
94.3%

Lean KG
61.7kg
66.0.kg

Reala
07-13-2010, 12:58 PM
Latest Picture. From yesterday I'm going to be switching to a hypertrophy type workout i.e. 3x10 just for a month to get a break from the heavy weights as I'm starting to fear injury ;-)

Progress:
http://img204.imageshack.us/img204/1716/julyw.jpg

Reala
08-17-2010, 09:15 AM
So, after taking all the advice and hitting the gym 4 days a week here is my current progress :) I have actually lost bodyfat whilst gaining around 6kg :)

Before ------------------------------------------------> After
http://img801.imageshack.us/img801/3476/cleanbulk5monthsback.jpg

After ------------------------------------------------> Before
http://img710.imageshack.us/img710/9906/cleanbulk5monthsfront.jpg

Reala
09-10-2010, 02:04 AM
Here is a picture of me from June last year (62kg):

http://sphotos.ak.fbcdn.net/hphotos-ak-snc1/hs157.snc1/5853_121146804374_766789374_2161156_3756323_n.jpg

September last year (64kg):

hhttp://sphotos.ak.fbcdn.net/hphotos-ak-snc1/hs147.snc1/5480_95752079374_766789374_1822402_5547809_n.jpg

I fought in April at 65kg and since then have been lifting weights around 5 times a week (with no cardio).

Well I am up to about 71.5kg-72kg. Been working on abdominals lately. To be honest I am pretty happy with my size so am not doing much more than 4/5 days a week in the gym for an hour a time. from now on adding in 15-20 minutes cardio per day. Here is a picture as of yesterday:

http://img259.imageshack.us/img259/6978/10sep.gif

It has been a journey! :) The continuation will simply be working on abdominals and to keep building upon my new found chest / biceps :D

Reala
11-03-2010, 01:24 AM
Well, here is what will be my final picture post for a few months... it has been a while but made some good progress and wanted to post these up :)

http://img87.imageshack.us/img87/6058/9monthson.gif

Reala
01-31-2011, 01:46 AM
9 months progress - not bad seeing as how I struggle to eat - you can certainly see I have shedded my anaemia, lol.

http://img197.imageshack.us/img197/191/april2010jan2011.gif (http://img197.imageshack.us/i/april2010jan2011.gif/)

Uploaded with ImageShack.us (http://imageshack.us)

Reala
02-01-2011, 02:08 AM
February 1st - Monday: Upper Power

-5x5 for all lifts
-Barbell Bench Press 8x60, 5x65, 5x70, 5x75, 5x77.5, 5x80
-Barbell Rows 8x40, 5x50, 5x55, 5x60, 5x 65, 5x70
-Military Press 5x40, 5x45, 5x50, 3x52.5, 3x50 (switch to smith) 5x52.5, 5x55
-Barbell Shrugs 5x80kg, 5x100kg, 5x120kg, 5x140kg, 5x160kg
-Standing Crunch 5x70kg, 5x75kg, 5x80kg, 5x85kg, 5x90kg

Reala
02-02-2011, 03:13 AM
February 2nd - Tuesday: Lower Power

-5x5 for all lifts
Squats - 5x60kg, 5x65kg, 5x70kg, 5x75kg, 5x80kg, 5x85kg
Deadlifts - 5x80kg, 5x90kg, 5x100kg, 5x110kg, 3x120kg, 3x120kg
Calf Raise - 10x125kg, 9x130kg, 8x140kg, 7x150kg, 7x150kg
Ab Pull Down - 15x70kg, 15x75kg, 14x80kg, 12x85kg, 10x90kg, 8x95kg
Hanging Leg Raise - 10x10kg, 10x10kg, 10x10kg, 10x10kg

Abs are BURNING today!!!

Reala
02-03-2011, 08:04 AM
February 3rd - Wednesday: Cardiovascular

20 Minutes at 70%-75% max BPM.

the pope
02-03-2011, 08:49 AM
hows it going man just came across your journal , you got some good lifts for your size, your deff see the differance in the photos, big differance in the lats

i was thinking about runing this program next ta get size after my cut but thats a bit off yet

keep it up

Reala
02-04-2011, 01:36 AM
February 3rd - Thursday: Hypertrophy Chest & Arms

DB Incline Bech 3x8-12 (24kg, 26kg, 28kg)
Barbell Close Grip Bench 3x8-12 (55kg, 60kg, 60kg)
DB Flat Bench 2x8-12 (24kg, 26kg, 24kg)

Superset 1
Preacher Curls 3x8-12 super setted with (20kg+bar, 20kg+bar, 20kg+bar)
Standing French Press 3x8-12 (24.5kg, 27kg, 20kg+bar)

Superset 2
Push Downs 3x8-12 super setted with (45kg, 50kg, 55kg)
DB Hammer Curls (14kg, 14kg, 16kg)

Superset 3
Machine Curl 3x8-12 sutted with (40kg, 35kg, 30kg)
Machine Dips 3x8-12 (45kg, 45kg, 45kg)

Superset 4
DB Flyes 3x8-12 (14kg, 14kg, 14kg)
DB Pullovers 3x8-12 (14kg, 14kg, 14kg)

Finishers
Cable Triceps Dips - 3x12 (max weight)
Ab Pulldown - 5x8-15 (max weight)

Tired now *yawn*

Reala
02-04-2011, 01:37 AM
hows it going man just came across your journal , you got some good lifts for your size, your deff see the differance in the photos, big differance in the lats

i was thinking about runing this program next ta get size after my cut but thats a bit off yet

keep it up

Thanks :) I won;t quit ;-) Should be classified as a man in two/three years :D (26th birthday maybe?)

Reala
02-04-2011, 11:30 PM
February 4th - Friday: Hypertrophy Shoulders/Back/Traps

Superset 1
DB Shoulder Press 3x8-12 super setted with (8x20kg, 8x20kg, 10x18kg)
DB Lateral Raise 3x8-12 (8x10kg, 8x8kg, 8x8kg)

Superset 2
Bent Over Row 3x8-12 super setted with (10x40kg, 12x40kg, 12x40kg)
Bradford Press 3x8-12 (8x40kg, 8x40kg, 8x40kg)

Superset 3
Lat Pull Down (Wide Grip) 3x8-12 super setted with (10x49kg, 10x56kg, 10x56kg)
Shrugs 3x10-15 (12x30kg, 10x30kg, 1030kg)

Superset 4
Lat Pull Down (Close grip, palms facing in) 2x8-12 super setted with (12x56kg, 10x56kg, 12x56kg)
Upright Row 2x10-15 (12x22kg, 12x24.5kg, 12x24.5kg)

February 4th - Friday: Legs/Abs

Straight Sets
Leg Extensions 4x10-15 (12x49kg, 12x56kg, 12x63kg, 10x70kg)
Leg Curls 4x10-15 (15x49kg, 12x56kg, 10x63kg, 7x70kg)
Ab Pull Downs (15x75kg, 15x80kg, 12x85kg, 12x90kg, 10x95kg)
Hanging Knee Raise (15xBW, 12x8kg, 12x8kg)
Lying Leg Raise (12x8kg, 9x9kg, 8x10kg)
Cable Side Bends L&R (12x41.25kgkg, 10x43.75kg, 10x43.75kg)

Reala
02-04-2011, 11:31 PM
February 4th - Friday: Hypertrophy Shoulders/Back/Traps

Superset 1
DB Shoulder Press 3x8-12 super setted with (8x20kg, 8x20kg, 10x18kg)
DB Lateral Raise 3x8-12 (8x10kg, 8x8kg, 8x8kg)

Superset 2
Bent Over Row 3x8-12 super setted with (10x40kg, 12x40kg, 12x40kg)
Bradford Press 3x8-12 (8x40kg, 8x40kg, 8x40kg)

Superset 3
Lat Pull Down (Wide Grip) 3x8-12 super setted with (10x49kg, 10x56kg, 10x56kg)
Shrugs 3x10-15 (12x30kg, 10x30kg, 1030kg)

Superset 4
Lat Pull Down (Close grip, palms facing in) 2x8-12 super setted with (12x56kg, 10x56kg, 12x56kg)
Upright Row 2x10-15 (12x22kg, 12x24.5kg, 12x24.5kg)

February 4th - Friday: Legs/Abs

Straight Sets
Leg Extensions 4x10-15 (12x49kg, 12x56kg, 12x63kg, 10x70kg)
Leg Curls 4x10-15 (15x49kg, 12x56kg, 10x63kg, 7x70kg)
Ab Pull Downs (15x75kg, 15x80kg, 12x85kg, 12x90kg, 10x95kg)
Hanging Knee Raise (15xBW, 12x8kg, 12x8kg)
Lying Leg Raise (12x8kg, 9x9kg, 8x10kg)
Cable Side Bends L&R (12x41.25kgkg, 10x43.75kg, 10x43.75kg)

Now that was a ****er of a workout... :)

the pope
02-08-2011, 07:52 AM
February 4th - Friday: Hypertrophy Shoulders/Back/Traps

Superset 1
DB Shoulder Press 3x8-12 super setted with (8x20kg, 8x20kg, 10x18kg)
DB Lateral Raise 3x8-12 (8x10kg, 8x8kg, 8x8kg)

Superset 2
Bent Over Row 3x8-12 super setted with (10x40kg, 12x40kg, 12x40kg)
Bradford Press 3x8-12 (8x40kg, 8x40kg, 8x40kg)

Superset 3
Lat Pull Down (Wide Grip) 3x8-12 super setted with (10x49kg, 10x56kg, 10x56kg)
Shrugs 3x10-15 (12x30kg, 10x30kg, 1030kg)

Superset 4
Lat Pull Down (Close grip, palms facing in) 2x8-12 super setted with (12x56kg, 10x56kg, 12x56kg)
Upright Row 2x10-15 (12x22kg, 12x24.5kg, 12x24.5kg)

February 4th - Friday: Legs/Abs

Straight Sets


Leg Extensions 4x10-15 (12x49kg, 12x56kg, 12x63kg, 10x70kg)
Leg Curls 4x10-15 (15x49kg, 12x56kg, 10x63kg, 7x70kg)
Ab Pull Downs (15x75kg, 15x80kg, 12x85kg, 12x90kg, 10x95kg)
Hanging Knee Raise (15xBW, 12x8kg, 12x8kg)
Lying Leg Raise (12x8kg, 9x9kg, 8x10kg)
Cable Side Bends L&R (12x41.25kgkg, 10x43.75kg, 10x43.75kg)

thats a lot of volume man

Reala
02-08-2011, 08:38 AM
February 7th - Monday: Upper Power

-5x5 for all lifts
-Barbell Bench Press 8x62.5, 5x67.5, 5x72.5, 5x77.5, 5x80, 3x82.5
-Barbell Rows 8x42.5, 5x52.5, 5x57.5, 5x62.5, 5x 67.5, 5x72.5, 3x75
-Military Press 5x40, 5x45, 5x50, 5x52.5, 5x52.5
-Barbell Shrugs 5x80kg, 5x100kg, 5x120kg, 5x140kg, 5x160kg
-Standing Crunch 12x70kg, 12x75kg, 12x80kg, 12x85kg, 12x90kg

Reala
02-09-2011, 01:35 PM
February 8th - Tuesday: Lower Power

-5x5 for all lifts
Squats - 5x65kg, 5x70kg, 5x75kg, 5x75kg, 5x80kg, 5x85kg, 3x90kg
Deadlifts - 5x90kg, 5x100kg, 5x105kg, 5x110kg, 5x120kg, 3x125kg
Calf Raise - 12x130kg, 12x140kg, 12x150kg, 10x160kg, 7x170kg
Ab Pull Down - 15x70kg, 15x75kg, 14x80kg, 12x85kg, 10x90kg, 8x95kg
Hanging Leg Raise - 10x10kg, 10x10kg, 10x10kg, 10x10kg
Bicep Curls - 8x40kg, 8x42.5kg, 8x40kg

http://img573.imageshack.us/img573/4997/9monthsm.gif

Reala
02-09-2011, 01:38 PM
February 9th - Wednesday: Bored Bicep Workout

Bicep Curl on Bar - 12x30kg, 12x35kg, 10x37.5kg, 8x40kg, 8x40kg
Reverse Bicep Curl - 4x12-10-10-8
One Arm Cable Curl - 4x12-10-10-8
Cable Curl - 4x12-10-10-8
Preacher Curl - 4x12-10-10-8

Reala
02-11-2011, 06:55 AM
February 10th - Thursday: Hypertrophy Chest & Arms

Chest
DB Incline Bech 3x8-12 (24kg, 26kg, 28kg)
Barbell Close Grip Bench 3x8-12 (55kg, 60kg, 60kg)
DB Flat Bench 2x8-12 (24kg, 26kg, 24kg)

Tricep Straight Sets
Preacher Curls 1x-12 super setted with (20kg+bar)
Standing French Press 3x10-12 of 20kg+bar)
Push Downs 3x8-12 super setted with (45kg, 50kg, 55kg)
Cable Dips 3x8-12 (45kg, 45kg, 45kg)
DB Flyes 3x8-12 (14kg, 14kg, 14kg)

Finisher
Ab Pulldown - 5x8-15 (max weight)

Reala
02-13-2011, 11:48 PM
February 11th - Friday: Hypertrophy Shoulders/Back/Traps

Superset 1
DB Shoulder Press 3x8-12 super setted with
DB Lateral Raise 3x8-12

Superset 2
Bent Over Row 3x8-12 super setted with
Standing Press 3x8-12

Superset 3
Lat Pull Down (Wide Grip) 3x8-12 super setted with
Shrugs 3x10-15

Superset 4
Lat Pull Down (Close grip, palms facing in) 3x8-12 super setted with
Upright Row 3x10-15

February 11th - Friday: Legs/Abs

Straight Sets
Bicep Curls - 3x10-12
Tricep Extension - 3x10-12
Leg Extensions 4x10-15
Leg Curls 4x10-15
Hack Squats 2x10
Ab Pull Downs 4x10-15
Hanging Knee Raise 3x10
Lying Leg Raise 3x10
Cable Side Bends L&R 4x10-12

Reala
02-15-2011, 07:57 AM
February 14th - Monday: Upper Power

-5x5 for all lifts
-Barbell Bench Press 8x5, 5x70, 5x75, 5x77.5, 5x80, 5x82.5, 3x85
-Barbell Rows 8x45, 5x55, 5x60, 5x65, 5x 70, 5x75, 3x80
-Military Press 5x50, 5x50, 5x50, 5x55, 5x55
-Barbell Shrugs 5x40kg, 5x50kg, 5x60kg, 5x70kg, 5x80kg
-Standing Crunch 20x70kg, 20x75kg, 15x80kg, 12x85kg, 12x90kg

Reala
02-16-2011, 04:59 AM
February 15th - Tuesday: Lower Power

-5x5 for all lifts
Squats - 5x65kg, 5x70kg, 5x75kg, 5x75kg, 5x80kg, 5x85kg, 4x90kg
Deadlifts - 5x90kg, 5x100kg, 5x110kg, 5x120kg, 3x125kg, 2x130kg, 1x140kg
Calf Raise - 12x130kg, 12x140kg, 12x150kg, 10x160kg, 10x170kg
Ab Pull Down - 15x70kg, 15x75kg, 15x80kg, 12x85kg, 10x90kg, 10x95kg
Hanging Leg Raise - 10x10kg, 10x12kg, 10x14kg, 10x12kg
Bicep Curls - 9x40kg, 9x40kg, 9x40kg

Reala
02-17-2011, 05:07 AM
February 16th - Wednesday: Bored Bicep Workout

Bicep Curl on Bar - 4x12,10,10,8
Reverse Bicep Curl - 4x12-10-10-8
One Arm Cable Curl - 4x12-10-10-8
Cable Curl - 4x12-10-10-8
Preacher Curl - 4x12-10-10-8
Abs - Lying Knees to Chest - 4x15-12-10-10

Reala
02-17-2011, 05:17 AM
Current Diet
Probably not enough, but I have a skinny man's stomach ;)

Breakfast
3 Eggs and Malted Bread
Calories - 360, Protein - 22g, Fat - 21g, Sat - 6g

Snack
Apple
100g Chicken
Calories - 170, Protein - 17g, Fat - 1g, Sat - 0g

Lunch
2 Bread Rolls
1 Can Tuna
100g Chicken
600 Calories - 47g protein, Fat 3g, Sat - 1g

Dinner
200-300g Chicken / Fish / Venison
Sweet Potato
Peas / Carrots / Sweetcorn
450 Calories - 35g protein, Fat 3g, Sat - 1g

I snack on nuts and drink tea/coffee with milk all day but can't really work that out... maybe 1 pint milk a day? *guess*

Reala
02-18-2011, 08:09 AM
February 17th - Thursday: Hypertrophy Chest & Arms

Chest
DB Incline Bech 3x8-12 (24kg, 26kg, 28kg)
Barbell Close Grip Bench 3x8-12 (55kg, 60kg, 60kg)
DB Flat Bench 2x8-12 (24kg, 26kg, 24kg)

Tricep Straight Sets
Standing French Press 3x10-12 of 20kg+bar)
Push Downs 3x8-12 super setted with (45kg, 50kg, 55kg)
Cable Dips 3x8-12 (45kg, 45kg, 45kg)
DB Flyes 3x8-12 (14kg, 14kg, 14kg)
DB Chest Pull 3x12 (14kg, 16kg, 18kg)

Photo Taken just before I started lifting 15 months ago

http://img25.imageshack.us/img25/1405/marcfeb2011.gif (http://imageshack.us/photo/my-images/25/marcfeb2011.gif/)

Uploaded with ImageShack.us (http://imageshack.us)

Reala
07-29-2011, 01:50 AM
About a year on now and 9kg heavier... anemia gone... Happy :)

http://img577.imageshack.us/img577/8982/july2011.jpg

Feb 2010: DB Flat Bench - 5 x 26kg
Jul 2011: DB Flat Bench 5 x 38kg

Feb 2010:Flat Bench - 5 x 60kg
Jul 2011: Flat Bench 5 x 90kg

Feb 2010: Row - 5 x50kg
Jul 2011: Row 5 x 70kg

Reala
08-25-2011, 05:26 AM
Last 3 months I have had some really, really good results from the following workout:

Monday - Chest & Triceps
Bench - 5 sets x 5 reps (70kg, 75kg, 80kg, 85kg, 90kg)
Bench - 1 sets x 3 reps (95kg)
Bench - 1 sets x 1 reps (100kg)
DB Floor Press - 3 sets x 8-12 reps
Body Weight Dips - 60 reps (resting when needed - for time)
Inverted Row on Ropes - 3 sets x 12-15 reps
---
Close Bench - 3x10-12
Tricep Pulldowns - 3x12
Cable French Press - 3x12
(If Time)Reverse Cable Curl - 3x10


Tuesday - Back / Biceps
PullUps - 3xMax
Bent Over Row - 5 sets x 5 reps
Lat Pull Down - 3x10
Seated Row - 3x10
---
EZ Barbell Curl - 4x10,5,10,5
Hammer Curls - 4x12,6,12,6
Cable Curl - 4x10,5,10,5
O.A. Preacher Curls - 2x10 (each arm)


Wednesday - Abdominal
Cable Crunch - 5x10-20
Weighted Decline Crunch - 5x10-20
Weighted Crunch - 5x15

Oblique Crunch - 3x30 (15 each side)
Dumbbell Roman Twist - 3x20 (10 each side)
Hanging Oblique Twist - 3x20 (10 each side)

Hanging Knee Raise - 3x15-20
Lying Leg Raise - 3x15-20
Seated Knee Tuck - 3x15-20


Thursday - Shoulders / Biceps
Shoulder Press 5x5 (50kg, 50kg, 52.5kg, 52.5kg, 55kg)
Seated Lateral Raise - 5 sets x 8-10 reps
Barbell Front Raise - 5 sets x 8-10 reps
Seated Bent Over Row - 5 sets x 8-10 reps
Shrugs - 5 sets x 12-15reps (30kg)
---
EZ Barbell Curl - 4x10,5,10,5
Hammer Curls - 4x12,6,12,6
Cable Curl - 4x10,5,10,5
O.A. Preacher Curls - 2x10 (each arm)


Friday - Chest / Tris
Bench Press - 3 sets x 8-12 reps
Decline Bench Press - 3 sets x 8-12 reps
Incline Bench Press - 3 sets x 8-12 reps
Low Cable Cross Over - 3 sets x 8-12 reps
High Cable Cross Over - 3 sets x 8-12 reps
Flat Dumbell Pullover - 3 sets x 8-12 reps
---
Close Bench - 3 sets x 10-12 reps
Tricep Pulldowns - 3 sets x 10-12 reps
Cable French Press - 3 sets x 10-12 reps
(If Time)Reverse Cable Curl - 3 sets x 10-12 reps

Reala
08-25-2011, 05:31 AM
LOL - didn't realise just how much volume there is there until I'd written it down!!!

Reala
08-25-2011, 05:41 AM
Now up to 75kg too... that is from 62.5kg in February 2010

Reala
12-13-2011, 05:01 AM
Celebrating the fact that I'm now wearing medium sized T-Shirts this week... I remember just a couple of years ago I would wear XXS or XS at a push because I had such tiny shoulders and arms... now... I have to buy medium shirts because I struggle getting my arms into the smaller sized ones.

So yeah, about 76kg, been putting on about half a kilo a month, as always, trying to stay as lean as possible. As you will see from latest pics, hardly any fat on me still :P Think I will set my goal to 80KG this time next year and that'll be about it for me... can't see my frame holding more muscle and yet manage to stay quick / strong for my martial arts :)

http://img818.imageshack.us/img818/4977/76kg.jpg

Reala
01-20-2012, 04:45 AM
Hit 77kg this week - GET IN! :)

Reala
01-31-2012, 02:03 AM
Really seem to be making progress on my arms lately... up to 77KG now - another KG added. Still working on my abs, but probably won't 'cut' until around June prior to holiday :D

http://img854.imageshack.us/img854/7603/jan2012.jpg

Reala
01-31-2012, 02:10 AM
Progress over the last 2 years:

May 2009:
Body weight: 64kg
Bench Press: 5 x 45KG
Deadlift: 5 x 70KG
Push Press: 5 x 40kg
Full Squat: Machine Only

January 2010
Body Weight: 66kg
Bench Press 5 x 62.5kg
Deadlift: 110kg
Push Press: 50kg
Squat: Half Squat at 5 x 100kg

May 2010:
Bench Press: 5 x 70kg
Deadlift: 5 x 120kg
Push Press: 4 x 60kg
Squat: Full Squat at 5 x 70kg

January 2012:
Bodyweight: 77kg
Bench Press: 8 x 85kg
Deadlift: 8 x 120kg
Push Press: 8 x 60kg
Squat: Full Squat at 8 x 80kg

Reala
01-31-2012, 02:45 AM
Monday: Chest
Flat Bench 4×8
Incline Bench 4×8
Decline Bench 4×8
Pullover 4×12
Hammer Press 3×12
Dips 3×12

Tuesday: Back/Traps
Bent Over Row 4×8
Deadlift 4×8
Pulldowns 4×12
Pull Ups 4×12
Cable Row 4×12
Shrugs 6×10

Wednesday: Delts/Abs
Military Press Behind The Neck 3×8
Machine Press 4×8
Lateral Raises 4 x 10
Weight Plate Front Raises 4×10
Front Raise 4×10
Reverse Pec Deck 4×10
Reverse Fly’s (on incline bench) 4×12
Weighted Sit Up 4x failure
Hanging Leg Raise- 4x failure
Side Bends 4x failure
Side Crunches 4x failure

Thursday: Legs/Abs
Squats 4×12
Squat (to bench) 4×12
Bulgarian Squat 4×12
Quad Extensions 4×16
Stiff Leg Deadlift 4×12
Leg Curls 4×16
Glute Kickbacks 4×20
Calf Machine Raises 4×20
Seated Calf Raises 4×20
Leg Press Calf Raises 4×20
Weighted Sit up 4x failure
Air bike 4x failure
Side Bends 4x failure
Barbell Twists 4x failure

Friday: Triceps/Biceps
Close Grip Bench Press 4×8
Pushdown 4×8
EZ Bar Skullcrusher 4×10
Cable Kickback 4×12
EZ Bar Curl 4×8
Wide Grip Curl 4×8
Hammer Curl 4×8(each hand)
Concentration Curl 4×12

Reala
05-08-2012, 08:02 AM
Sorry for lack of updates.

Am now going Jim Stoppani's Six Weeks to Sick Arms workout (done it before).

http://img163.imageshack.us/img163/9410/may2012.jpg

GazzyG
05-08-2012, 08:24 AM
Hey Reala! Huge volume in your training sessions. How do you keep your bf% so low while bulking?

Also - whereabouts in UK you from?

Reala
05-08-2012, 10:19 AM
Hey Reala! Huge volume in your training sessions. How do you keep your bf% so low while bulking?

Also - whereabouts in UK you from?

I guess because of the volume mate :) My diet is also very, very clean.

I am from Bristol - I once fought in Nottingham though and Sheffield :D

Reala
05-16-2012, 06:19 AM
Progress over the last 3 years:

May 2009:
Body weight: 64kg
Bench Press: 5 x 45KG
Deadlift: 5 x 70KG
Push Press: 5 x 40kg
Full Squat: Machine Only

January 2010
Body Weight: 66kg
Bench Press 5 x 62.5kg
Deadlift: 110kg
Push Press: 50kg
Squat: Half Squat at 5 x 100kg

May 2010:
Bench Press: 5 x 70kg
Deadlift: 5 x 120kg
Push Press: 4 x 60kg
Squat: Full Squat at 5 x 70kg

January 2012:
Bodyweight: 77kg
Bench Press: 8 x 85kg
Deadlift: 8 x 120kg
Push Press: 8 x 60kg
Squat: Full Squat at 8 x 80kg

May 2012:
Bodyweight: 78kg
Bench Press: 5 x 100kg
Deadlift: 8 x 125kg
Push Press: 8 x 60kg
Squat: Full Squat at 8 x 80kg

Coke
05-16-2012, 11:12 AM
Been making steady increases across the board.

Looking ridiculously lean and mean!

Reala
07-09-2012, 05:24 AM
Still working hard. Currently doing the 'Shortcut to Size' thing that is running on Bodybuilding.com.

http://img542.imageshack.us/img542/1747/aplinjuly.jpg

Reala
07-22-2012, 03:29 AM
Been doing Jim's Shortcut to size program, on phase 3 now - will post a review at the end... seems impossible for me to put weight on now, been stuck between 76kg and 78kg for months and months - still gaining strength though - so not too many complaints...

http://img840.imageshack.us/img840/6717/july222.jpg

Reala
09-21-2012, 07:32 AM
http://imageshack.us/a/img109/7240/sep2012.jpg

Reala
10-11-2012, 07:42 AM
So, this is a weird one, but I thought I'd stop by my favourite forums and blog here rather than on a piece of paper in my office.

Having drank 10-15 cups of coffee a day for the past 2/3 years I decided for health reasons I'm going to quit. Although there is no risk of 'death' with coffee - I know that the general consensus is that coffee is bad for you.

I am therefore switching the coffee for water and doing it the 'cold turkey' way. I expect to blog once a day for the next week (or whenever I feel like it) about withdrawal symptoms - which I expect will include a chronic headache and grumpiness ;)

Any support appreciated - anyone want to join in - do it! :)

Reala
10-18-2012, 11:40 AM
So, this is a weird one, but I thought I'd stop by my favourite forums and blog here rather than on a piece of paper in my office.

Having drank 10-15 cups of coffee a day for the past 2/3 years I decided for health reasons I'm going to quit. Although there is no risk of 'death' with coffee - I know that the general consensus is that coffee is bad for you.

I am therefore switching the coffee for water and doing it the 'cold turkey' way. I expect to blog once a day for the next week (or whenever I feel like it) about withdrawal symptoms - which I expect will include a chronic headache and grumpiness ;)

Any support appreciated - anyone want to join in - do it! :)

Wow... that was easier than expected!

Reala
11-02-2012, 10:57 AM
Good Progress...

Hi guys, just wanted to update this and let you know I've been making some good progress lately.

Started MAX OT and found it works really well.

The key for me has been the warm up system.
45% x 12, 45% x 10, 60% x 6, 80% x 3, 90% x 1.

I've seen good strength gains after about a month. Will update you properly after 12 weeks:

Bench: 3 x 6 reps (all three sets at 100kg)
Deadlift: 3 x 6 reps (all three sets at 130kg)
Squats: 3 x 6 reps (all three sets at 80kg) - always been my weakest lift...
Press: 3 x 6 reps (all three sets at 62.5kg)

Lame Facebook style photo as I'm in a rush:

http://img708.imageshack.us/img708/9066/avatar2zc.jpg

Reala
11-06-2012, 10:50 AM
Monday (Week 3)

Added a little more volume than maxOT recommends... sue me.

CHEST

Bench: 6x102.5KG, 6x102.5kg, 5x102.5kg
Inc Bench: 5x77.5kg, 5x77.5kg, 7x77.5kg
Inc DB Bench: 6x32kg, 6x32kg, 6x32kg
Dec Bench: 6x80kg, 6x80kg, 6x80kg

ABDOMINALS

Hang Leg Raise: 10x10kg, 10x10kg, 8x10kg
Lying Leg Raise: 8x14kg, 8x14kg, 8x14kg
Decline Crunch: 10x20kg, 10x20kg, 8x20kg
Reverse Crunch: 10xMAX, 10xMAX, 10xMAX

Reala
11-11-2012, 02:40 AM
Week 3 Stats

Bench: 3 x 6 reps (all three sets at 102.5kg)
Deadlift: 3 x 6 reps (all three sets at 132.5kg)
Squats: 3 x 5 reps (all three sets at 82.5kg) - always been my weakest lift...
Press: 3 x 6 reps (all three sets at 65.0kg)

Note: I've been switching between Seated Press (behind neck) and Push Press (from chest)

Reala
11-19-2012, 09:43 AM
maxOT Week 4 Stats

Bench: 3 x 6,5,5 reps (at 105.0kg)
Deadlift: 3 x 6,6,5 reps (at 135kg)
Squats: 3 x 5 reps (85kg) - always been my weakest lift...
Press: 3 x 6 reps (67.5kg)

Warning: DO NOT take only one day off. Take 2... as recommended.

Didn't recover properly trying to to Mon, Tue, REST, Thur, Fri, Sat, REST, Mon, Tue, REST, Thur, Fri, Sat, REST.

Must do: Mon, Tue, Wed, Thur, Fri, REST, REST, Mon, Tue, Wed, Thur, Fri, REST, REST, etc.

---

Program is good. Noticed even after just a month put a bit of weight on. However, I can feel my wrists and shoulders struggling (painful during the day - not just tired). With this in mind I don't think I'll stay on it longer than 8 weeks at a time before moving to 8-10 rep stuff and then back to it a few months later.

Reala
11-24-2012, 03:11 AM
maxOT Week 5 Stats

Bench: 3 x 5,4,4 reps (at 107.5kg)
Deadlift: 1 x 150KG (note: lower back was hurting, so decided to attempt 1 rep PR rather than volume)
Squats: 3 x 5 reps (85kg)
Press: 3 x 6 reps (67.5kg)
Row: 3 x 6 (65.0kg)

Think that's about it for maxOT. Good workout, but wouldn't recommend doing it for more that 4-6 weeks. Feel my lower back and shoulders complaining.

Think my plan from here on is 4-6 weeks hypertrophy, 4-6 weeks strength.

Looking at Jaco De Bruyn's workout and looks like a fun one to try for a month or so. Did Lazar Angelov for a few months a while back and enjoyed that too.

See how we go :)

Reala
11-24-2012, 03:17 AM
Monday: Chest/Calves
Flat Bench 4 sets x 10 reps
Incline Bench 4 sets x 10 reps
Incline Fly’s 4 sets x 10 reps
Cable Fly’s 4 sets x 10 reps
Seated Calf Raises 4 sets x 10 reps (Superset)
Standing Calf Raises 4 sets x 30 reps (Superset)

Tuesday: Arms
Standing Dumbbell Curls 4 sets x 10 reps
Seated Incline Dumbbell Curls 4 sets x 10 reps
Hammer Curls 4 sets x 10 reps
Preacher Curls 4 sets x 10 reps
EZ Bar Cable Pull Down 4 sets x 10 reps
Cable Rope Pull Down 4 sets x 10 reps
Incline Skull Crushers 4 sets x 10 reps
Dips 4 sets x 10 reps

Wednesday: Shoulders/Abs
Seated Dumbbell Shoulder Press 4 sets x 10 reps
Seated Lateral Side Raises 4 sets x 10 reps
Standing Barbell Upright Rows 4 sets x 10 reps
Military Press 4 sets x 10 reps
Cable Crunches 4 sets x 15 reps
Sit-Ups 4 sets x 20 reps
Leg Raises 4 sets x 20 reps

Thursday: Legs
Leg Extensions (Low weight) 7 sets x 30 reps
Squats 4 sets x 10 reps
Leg Press 4 sets x 10 reps
Seated Calf Raises 4 sets x 10 reps (Superset)
Standing Calf Raises 4 sets x 30 reps (Superset)

Friday: Chest/Abs
Flat Bench 4 sets x 10 reps
Incline Bench 4 sets x 10 reps
Incline Fly’s 4 sets x 10 reps
Cable Fly’s 4 sets x 10 reps
Cable Crunches 4 sets x 15 reps
Sit-Ups 4 sets x 20 reps
Leg Raises 4 sets x 20 reps

Saturday: Back/Hamstrings
Lat Pull Down Wide Grip 4 sets x 10 reps
Lat Pull Down Close Grip 4 sets x 10 reps
Low Row 4 sets x 10 reps
Deadlifts 4 sets x 10 reps
Lying Leg Curls 4 sets x 10 reps (Superset)
Standing Leg Curls 4 sets x 10 reps (Superset)
Stiff Leg Deadlift 4 sets x 10 reps (Superset)
Seated Hamstring Curls 4 sets x 10 reps (Superset)

Reala
12-01-2012, 10:54 AM
Week 2

Six days didn't suit me... thought Legs were a bit overkill (my legs seem to do OK on once a week - maybe because I cycle so much).

Monday: Chest/Back
Flat Bench 4 sets x 10 reps
Incline Bench 4 sets x 10 reps
Incline Fly’s 4 sets x 10 reps
Cable Fly’s 4 sets x 10 reps
Lat Pull Down Wide Grip 4 sets x 10 reps
Lat Pull Down Close Grip 4 sets x 10 reps
Low Row 4 sets x 10 reps

Tuesday: Arms
Standing Dumbbell Curls 4 sets x 10 reps
Seated Incline Dumbbell Curls 4 sets x 10 reps
Hammer Curls 4 sets x 10 reps
Preacher Curls 4 sets x 10 reps
EZ Bar Cable Pull Down 4 sets x 10 reps
Cable Rope Pull Down 4 sets x 10 reps
Incline Skull Crushers 4 sets x 10 reps
Dips 4 sets x 10 reps

Wednesday: Shoulders/Abs
Seated Dumbbell Shoulder Press 4 sets x 10 reps
Seated Lateral Side Raises 4 sets x 10 reps
Standing Barbell Upright Rows 4 sets x 10 reps
Military Press 4 sets x 10 reps
Cable Crunches 4 sets x 15 reps
Sit-Ups 4 sets x 20 reps
Leg Raises 4 sets x 20 reps

Thursday: Legs
Deadlifts 4 sets x 10 reps
Squats 4 sets x 10 reps
Leg Press 4 sets x 10 reps
Leg Extensions (Low weight) 7 sets x 30 reps
Lying Leg Curls 4 sets x 10 reps (Superset)
Stiff Leg Deadlift 4 sets x 10 reps (Superset)
Seated Calf Raises 4 sets x 10 reps (Superset)
Standing Calf Raises 4 sets x 30 reps (Superset)

Friday: Chest/Abs
Flat Bench 4 sets x 10 reps
Incline Bench 4 sets x 10 reps
Incline Fly’s 4 sets x 10 reps
Cable Fly’s 4 sets x 10 reps
Cable Crunches 4 sets x 15 reps
Sit-Ups 4 sets x 20 reps
Leg Raises 4 sets x 20 reps

Reala
12-10-2012, 08:33 AM
Killer Chest Routine yesterday, hit 120kg bench which is 1.5x my bodyweight... this has always been a goal of mine so I'm thrilled at that. Add that to my 2x bodyweight deadlift the other day and I'm pretty chuffed with myself =)


Monday: Chest
Flat BB Bench: 5 x 100.0kg
Flat BB Bench: 5 x 102.5kg
Flat BB Bench: 5 x 105.0kg
Flat BB Bench: 5 x 107.5kg
Flat BB Bench: 3 x 115.0kg
Flat BB Bench: 3 x 115.0kg
Flat BB Bench: 1 x 120.0kg

Incline BB Bench: 8 x 70KG
Incline BB Bench: 8 x 70KG
Incline BB Bench: 8 x 70KG
Incline BB Bench: 7 x 70KG

Incline DB Bench: 10 x 26KG
Incline DB Bench: 10 x 26KG
Incline DB Bench: 10 x 26KG
Incline DB Bench: 10 x 26KG

High Cable Cross Over: 10 x 13.5
High Cable Cross Over: 10 x 13.5
High Cable Cross Over: 10 x 13.5
High Cable Cross Over: 10 x 13.5

Low Cable Cross Over: 10 x 13.5
Low Cable Cross Over: 10 x 13.5
Low Cable Cross Over: 10 x 13.5
Low Cable Cross Over: 10 x 13.5

Pec Deck Machine: 10 x 49
Pec Deck Machine: 10 x 49
Pec Deck Machine: 10 x 49
Pec Deck Machine: 10 x 49

Reala
12-21-2012, 02:48 PM
Been ill, so had 5 days off inadvertently. Thought it would be a good time to check my 5RM and Maxs.

Bench: 4 reps @ 110KG
Row: 5 reps @ 70KG
Press: 5 reps @ 70kg
Squat: 5 reps @ 90KG
Deadlift: (5 reps @ 140KG) 1 rep @ 170KG

Reala
01-05-2013, 03:08 PM
Back Boxing - hurrah! I've had to bring my training down to 3 days a week and so have built a program around continuing to develop my strength, but also acceleration. Still experimenting with it.

Day 1: Strength A - Thursday

Bench Press Throw - 5 x 5 (15%, 20%, 25%, 30%, 30%, 35%)
Bench - 5 x 5/3/1
Jump Squat - 5 x 5 (15%, 20%, 25%, 30%, 30%, 35%)
Squat - 5 x 5/3/1
Pull Up (Under Hand) - 3 x 4-6 (weighted if possible)
BB Row - 3 x 4-6
Dips - 3 x 4-6 (weighted if possible)
Hanging Leg Raise - 5 x 10

Time: About an hour and 10 minutes.

Day 2:Strength B - Saturday

DB Deadlift Jump - 5 x 5 (15%, 20%, 25%, 30%, 30%, 35%)
Dead Lifts - 5/3/1
Overhead Throw - - 5 x 5 (15%, 20%, 25%, 30%, 30%, 35%)
Overhead Press - 5/3/1
Pull Ups (Over Hand) - 3 x 4-6 (weighted if possible)
Close Grip Bench - 3 x 5-7
BB Curls (OMG!) - 3 x 5-7
Dragon Flags - 5 x 10

Time: About an hour and 10 minutes.

Day 3: Ballistic / Power - Sunday

Close Grip Throws - 5 x 5 (15%, 20%, 25%, 30%, 30%, 35%)
Single Arm Smith Pulls - 5 x 5 (15%, 20%, 25%, 30%, 30%, 35%)
Barbbell Cleans - 3 x 4-6
Barbbell Snatches - 3 x 4-6
Plyo Pullups - 3 x 6
Dumbbell Snatch - 3 x 5
Dumbbell Clean & Press - 3 x 5
Dumbbell Swings - 3 x 5
Dumbbell Power Row - 3 x 5
Hanging Leg Raise - 3 x 10
Dragon Flags - 3 x 10

Time: About an hour.

Reala
01-05-2013, 03:17 PM
Current 1 Rep Maxes at a bodyweight of 78KG:

Bench : 132.5KG (1.75 x BW)
Deadlift : 170KG (2.25 x BW)
Press : 82KG (1.1 x BW)
Squat : 105KG (1.4 x BW)