PDA

View Full Version : Here comes the pain



Buffster
08-11-2004, 06:11 PM
I'll start a new trainingslog, so the people who are interested in my work-outs can see what I currently do.

My stats:
18 years old
1.86m
98kg
bf%: 14/15
training for 16 months

Personal bests:
Bench press: 1x220lbs
Deadlift: 1x352lbs
Squat: don't know, probably around 286lbs

A posing video of me (http://www.wannabebigforums.com/showthread.php?t=51530)

I'll post my workouts of monday and tuesday below and my next workout will be tomorrow.

greetz,
Ron

Buffster
08-11-2004, 06:16 PM
Incline bench press
3x165lbs (spotter had to help me on the third rep)
3x154lbs
3x154lbs

Dumbell press
12x57,2lbs
10x61,6lbs
8x66lbs

Incline flyes
6x44lbs
6x44lbs

Machine flyes
10x143lbs
6x154lbs
5,5x154lbs

Shoulder dumbell press
4x49,5lbs
3x49,5lbs
3x49,5lbs

Cable crunches
15x88lbs
4x110lbs

Decline crunches
12x55lbs
10x55lbs

Decent workout, I'm gonna do the inclines at 154 again next week, couldn't go any heavier.

greetz,
Ron

Buffster
08-11-2004, 06:21 PM
Deadlift
3x291,5lbs
3x291,5lbs
3x291,5lbs

Barbell shrugs
13x176lbs
11x181,5lbs
10x187lbs

Dumbell shrugs
12x66lbs
9x70,4lbs

Pull-ups
7 reps
7 reps
6 reps

Seated machine row
9x132lbs
8x132lbs

Dumbell rows
8x70,4lbs
6x70,4lbs

Bent-over laterals
12x17,6lbs
10x17,6lbs

Good workout, good improvement from last week's workout. I'll go for 297 on the 3x3 deadlifts next week.

greetz,
Ron

Buffster
08-12-2004, 12:50 PM
Close-grip bench press
3x165lbs
3x176lbs
3x176lbs

Skullcrushers met Ez-bar
14 reps with 24,2lbs on both sides
8 reps with 27,5lbs on both sides

Dips
8 reps with own bodyweight
8 reps with own bodyweight

Barbell curl
9 reps with 33lbs on both sides
8 reps with 33lbs on both sides

Incline dumbell curl
8x16kg
8x16kg

Concentration curl
10x35,2lbs
7x35,2lbs

Side laterals with cables
14x11lbs
9x22lbs
8x22lbs

Nice workout, I currently take my log of last week with me so every set is a challenge, since I want to improve on every set. Today I did improve on almost every set, so I'm quite satisfied. 3x3 close-grip bench press went good, I'll go for 181,5lbs next workout :)

greetz,
Ron

mickyjune26
08-12-2004, 12:59 PM
I'm impressed with your consistant small increments. Some people (sometimes me) will feel a lift is easy and try to jump ahead to a much higher load.

Keep up the good work.

We're about the same strength. If you're interested we can get some friendly competition going? What do ya think?

BIG C
08-12-2004, 05:06 PM
Good job bro!

Keep up the lifts!

Ğragons
08-12-2004, 05:16 PM
98kg and 14-15% bf, i need your secret, ;p

Buffster
08-13-2004, 04:45 AM
Thanks for the comments :)

greetz,
Ron

Buffster
08-13-2004, 06:08 AM
Let's spread those wings :)

http://forum.body-fitness.nl/forum/upfiles/2520/asppg_Vt574723798.jpg

greetz,
Ron

Buffster
08-13-2004, 01:09 PM
Squat
2x253 (full squat)
3x242 (paralel)
2x264 (paralel)

Romanian deadlift
8x154
8x154
6x154

Standing leg curl
9x88
9x88
7x99

Front squats
6x154
4x154

Leg extensions
15x220
15x220
14x220

I didn't train in my regular hardcore gym today, so I had to use the cheap-ass material, which you can all do at the highest possible weight. Concerning the 3x3 on squats... when I wanted to start with 3x242 someone asked me why I did al my squats full, while I do concentrate on strength. I agreed that wasn't to logical, so I decided to make paralel squats of it and I should be able to do those quite a bit heavier. Next week I'll do 3x3 @ 253lbs, PARALEL :D

greetz,
Ron

Ğragons
08-13-2004, 02:09 PM
Let's spread those wings :)

http://forum.body-fitness.nl/forum/upfiles/2520/asppg_Vt574723798.jpg

greetz,
Ron

hehe yeah i love lats, i think they look great on big guys, especially when they spread, good work keep it up man

Buffster
08-13-2004, 05:37 PM
thanks :)

Buffster
08-19-2004, 06:04 AM
I've had some personal issues this week, so I didn't update my log, I will do this as soon as possible.

greetz,
Ron

Silverback
08-19-2004, 11:10 AM
Nice work Ron, glad to see the journal is back up and running. At 18 you have a bright future ahead of you, especially if you continue at this rate. The lat spread is very impressive.

Looking forward to watching your progress mate.

Andy

Buffster
08-22-2004, 07:37 AM
@big-ron
Thanks for the comments, it definitely motivates me :)

Monday 16 august

Bench press
8x165
7x165
4x176

Incline barbell press
10x132
5x143
7x137,5

Cable cross-overs
12x66
7x77
9x66

Shoulder dumbell press (one arm at a time)
5x49,5
5x49,5
4x49,5

Cable crunches
23x154
17x154

Decline crunches
12 reps with 55lbs plate on my chest
8 reps with 55lbs plate on my chest

Buffster
08-22-2004, 07:42 AM
Tuesday 17 August

Deadlift
3x297
3x297
3x297

Barbell shrugs
11x187
8x198
8x198

Dumbell shrugs
10x70,4 (cheated on the last rep)
8x70,4

Pull-ups
8 reps
7 reps
5 reps

Seated machine row
10x132
6x143

Dumbell rows
8x70,4
7x70,4

Bent-over laterals
10x17,6
8x17,6

I completed the 3x3 on deadlifts, I'm gonna go for 302,5 next week.

greetz,
Ron

Buffster
08-22-2004, 07:51 AM
Thursday 19 august

Close-grip BP
3x181,5
3x181,5
3x181,5

Skullcrushers with Ez-bar
12 reps with 24,75 on both sides
8 reps with 24,75 on both sides
8 reps with 24,75 on both sides

Dips
5 reps with 22lbs between my legs, after those I did 2 reps more with my own bodyweight

4 reps with 22lbs and after those one more with my own bodyweight

Barbell curl
8x77
8x77

Incline dumbell curl
8x35,2
8x35,2

Concentration curl
9x30,8
7x30,8

Side laterals with cables
15x11lbs
8x22
7x22

I had a funeral this day, so my head wasn't really inside the gym, that's why it didn't turn out to be a great training. I'll do close-grip BP at 181,5 next week, I had the feeling my form was a little bit to sloppy.

Buffster
08-22-2004, 07:56 AM
Friday 20 august

Squat
10x220
10x220
10x220
6x242
3x242, immediately followed up by 8x176

Leg extensions
14x220
13x220

Romanian deadlift
8x176
8x176
6x187
6x187

Leg curl
7x88
8x88

I'm going to focus mainly on heavy compound movements my upcoming leg work-outs, I like it and so do my legs :D The form on romanian deads is definitely improving, and so is the weight, nice workout!

Buffster
08-22-2004, 07:58 AM
Sunday 22 august

Standing calf raise
14x330
11x352
10x374
10x396

Seated calf raise
20x220
28x220
22x220
23x220

Good work-out, nothing special though.

greetz,
Ron

Ğragons
08-22-2004, 08:38 AM
v nice on the calf raises

Buffster
08-22-2004, 09:08 AM
thnx :)

Silverback
08-22-2004, 12:56 PM
Some nice workouts, your leg strength is very impressive it shows in your leg development. Those calf raises are solid :)

Keep it up mate

B-R

Buffster
08-23-2004, 05:46 PM
Monday 23 August

Bench Press
8x165
7x165
5x176

Incline Bench Press
9x132
6x137,5
4x143

Cable cross-overs
11x66
10x66
8x77

Shoulder dumbell press
5x48,4
5x48,4
5x48,4

Cable crunches
14x176
10x187

Decline crunches
14 reps with 44lbs on my chest
12 reps with 44lbs on my chest


Damn, I had one heck of a pump in my pecs, getting more cut too and my abs are starting to come out. Everything goes real good at the moment, my strength is still increasing while I'm cutting, definitely feels good. :D

greetz,
Ron

Buffster
08-24-2004, 02:31 PM
Tuesday 24 August

Deadlift
3x302,5
3x302,5
3x302,5

Then I decided to try and beat my personal best, which previously was 352lbs, done with straps. The results below were done raw.

1x352
1x374

Woohoo, I'm still gaining strength, even though I'm cutting, my personal best is 22lbs higher now, and raw too this time :D

Barbell shrugs
13x187
11x198
8x209

Dumbell shrugs
9x70,4
9x70,4

Pull-ups
9 reps
7 reps
7 reps

Seated machine row
10x132
7x143

Dumbell row
8x70,4
7x70,4

Bent-over laterals
12x17,6lbs
10x17,6lbs

NICE workout, my grip strenght definitely improved and I noticed that my back could probably do even more than 374lbs. As soon as I have the idea that my grip improves even more, I'm gonna try 396lbs. 3x3 @ 302,5lbs went great, so I'm gonna do 308lbs next workout.

greetz,
Ron

Ğragons
08-24-2004, 03:18 PM
respect on the deadlift

Buffster
08-24-2004, 06:37 PM
Does anyone perhaps have a nice powerlifting routine for my squat? I would like to give this a shot as soon as I'm done cutting, so if anyone could help me with this I would be very pleased.

greetz,
Ron

Buffster
08-25-2004, 09:45 AM
Wednesday 25 August

Just some cardio today, I used the treadmill until I reached 300kcal. My energy level is very low at the moment, so I'm glad I have a refeed planned this friday.

greetz,
Ron

Ğragons
08-25-2004, 10:24 AM
Does anyone perhaps have a nice powerlifting routine for my squat? I would like to give this a shot as soon as I'm done cutting, so if anyone could help me with this I would be very pleased.

greetz,
Ron
how dya mean?

Buffster
10-23-2004, 06:13 PM
An update again... I'm gonna keep a consistant journal this time.

My current training style is like this, I use a weight that I can do for 3-6 reps and as soon as I manage to get 6 reps in every set of a certain exercises, I add some weight the next week.

Zaterdag 23 oktober

Barbell shrugs
6x242
6x242
6x242
6x242
6x242

Barbell rows
6x214
6x214
6x214

Pull-ups +22lbs
6 reps
5 reps + 1 met eigen lichaamsgewicht
4 reps + 1 met eigen lichaamsgewicht

Close-grip pulldown
5x198
3x198

Deadlift
6x264
6x264
6x264

Comments:
Very nice work-out, I'll add some weight at barbell shrugs/rows and deadlifts next week.

greetz,
Ron

Buffster
10-25-2004, 03:15 PM
Monday 25 october 2004

Incline dumbell press
6x70,4
6x70,4
5x70,4
6x70,4

Bench press
6x176
6x176
5x176

Machine flyes
6x165
6x165
6x165 --> 176 next week

Dumbell curl
6x48,4
6x48,4
5x48,4

Cable curl
6x165
6x165 --> 176 next week

Preacher curl
6 reps with 33lbs on both sides
5 reps with 33lbs on both sides

greetz,
Ron

BIG C
10-25-2004, 03:30 PM
Great job on chest/ bis! :thumbup:

Ğragons
10-25-2004, 03:49 PM
good to see ya back :p