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Thread: A Weak Persons Journey To Strength...

  1. #451
    Eat Meat teeroy's Avatar
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    Quote Originally Posted by RvNijnatten View Post
    It seems that my time in Australia is coming to an end. My girlfriend recently graduated (done here 1.5 years masters in 1 year) and seeing that i graduated aswell in November, we are going back to Holland. Flights have been booked and im leaving this amazing country on the 14th of January.

    Going back will mean some big changes because im going to live with my parents again for a little while. Im really going to try and keep this lifestyle up, but being without money and a job is going to complicate things. Ill have to make the best of it.

    Time to enjoy my last weeks here.
    Have a safe trip back home. Take whatever money you have now and buy a bar and some weights and ship it back home so it is waiting for you.
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  2. #452
    LuNa
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    Quote Originally Posted by teeroy View Post
    Have a safe trip back home. Take whatever money you have now and buy a bar and some weights and ship it back home so it is waiting for you.
    Thanks! The reason im going home is the lack of money . There must be one gym which isnt meant for people without a vagina.

  3. #453
    Titanium Enhanced GoodyGirl's Avatar
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    Quote Originally Posted by RvNijnatten View Post
    There must be one gym which isnt meant for people without a vagina.
    Hey, what's wrong with vagina's? They rock! HA!
    All the best to you for the new chapter in your life.
    I do hope you'll still be around the WBB forum
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  4. #454
    Senior Member brihead301's Avatar
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    Looking good in here man! Good to see another one on the 5/3/1 train! It really is an awesome and versitile program. BTW, I gotta admit it, I'm a huge fan of vaginas too.
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  5. #455
    LuNa
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    Quote Originally Posted by brihead301 View Post
    Looking good in here man! Good to see another one on the 5/3/1 train! It really is an awesome and versitile program. BTW, I gotta admit it, I'm a huge fan of vaginas too.
    Quote Originally Posted by GoodyGirl View Post
    Hey, what's wrong with vagina's? They rock! HA!
    All the best to you for the new chapter in your life.
    I do hope you'll still be around the WBB forum
    I guess i should have written it better , seeing as i am a member of the fanclub as well . Thanks guy and girl! I love 5/3/1 even though i only have had one good cycle, im sure the next year will give me great results.

    Ill definitely be still around. 2010 should be even better .

  6. #456
    Wannabebig Member
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    Looking forward to seeing your story unfold!

  7. #457
    LuNa
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    Quote Originally Posted by newfarris View Post
    Looking forward to seeing your story unfold!
    Good to have you on board.

  8. #458
    LuNa
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    Plans for 2010

    I guess its time to get some new goals and plans to start off the new year. I didnt make all the goals i set for last year, but some were a bit ambitious. I do feel that i got relatively close to them which is great for my first year of serious lifting.

    I started off with a big focus on strength, which has been great, but i have not put on the size i would have liked to. Now with 5/3/1, i think i can put on the size i would like to, with strength still being the foundation of the routine. Therefore, i wont really change routine (only done one cycle, so i have lots more to do), but i will add some things that should help me get to my goals.

    My main priority for 2010 is to lower my weight to around 200 pounds with a bodyfat of around 10-12%. At the moment i am weighing in at 220 with a bodyfat (estimated) of the low 20%. Again, i feel this might be a little ambitious, but seeing as i have little experience im not sure yet what is possible.

    Main lifts wise i would like to have the following at the end of 2010:
    Bench 220 for multiple reps
    Squat 305 for multiple reps
    Deadlift 405 for multiple reps and 500 for atleast 1 rep

    Im going to add more cardio (think complexes, farmer walks and such) to help me shed the bodyfat while keeping my LBM the same at least. Im also really enjoying the higher rep work that 5/3/1 is providing me so im going to continue with that.

    Last, im going to try and be strict with my diet. I feel that being strict makes me really happy. Im a perfectionist and like being in control of things. I will again use fitday to track calories and will apply carb cycling to get me where i want to be.

    Hopefully, making the switch from being a student to having a full time job will still allow me to focus on lifting. However, with it only taking about 4 hours a week, i should be good to go. All of this will likely commence from the moment i get back in Holland, which will be half January. Untill then, ill do some minor work to keep active and try and keep strength up.

    Tips for this are always appreciated and for everyone that has followed this journal last year, thanks for all the support. I wouldnt be where i am without your advice and motivation.

  9. #459
    LuNa
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    Back Once Again!

    No Cycle, i will have to restart this cycle when i get back home.

    Deadlift
    5x105kg (230lbs)
    5x120kg (265lbs)
    15x135kg (300lbs)

    5x10x80kg (175lbs)

    Good Mornings
    3x12x30kg (65lbs)

    Weighted Sit-ups
    5x10xBW+5kg

    My Thoughts
    It feels great to be back in a real gym. I wasnt expecting much of this session but it was AMAZING.

    I was really happy with 15 reps. It was more than i got the last time and i havent had a serious session in almost 3 weeks. Deadlifting for reps left me dripping in sweat.

    I failed on the last two sets of sit-ups at 9 and 7 reps respectively. I was still happy to get the reps in that i did.

    On a more negative note, i gained about 3kg (6lbs) in the time i have been off. I am pretty sure that some is fluid, but i definitely put on some fat. Im going to try and be strict the last days here, but a serious effort to loose fat will have to wait until half January.

  10. #460
    Eat Meat teeroy's Avatar
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    Dude, 15x300lb is freaking awesome!!! Good job.

    Good luck on your goals for 2010. Mine are about the same percentage wise including the fat loss (I'm at 255 and would love to get down to 225 this year). I just have to keep my stupid diet in check. That's my weak point. Well, and being consistent on the cardio, hehe
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  11. #461
    LuNa
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    Quote Originally Posted by teeroy View Post
    Dude, 15x300lb is freaking awesome!!! Good job.

    Good luck on your goals for 2010. Mine are about the same percentage wise including the fat loss (I'm at 255 and would love to get down to 225 this year). I just have to keep my stupid diet in check. That's my weak point. Well, and being consistent on the cardio, hehe
    Thanks mate!

    Will be cool to see how we both get a long then this year. Diet and cardio are my weaknesses as well. I LOVE eating while i HATE cardio . Hopefully i can get some help from some members here to find other ways than running my ass off.

  12. #462
    Moderator Off Road's Avatar
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    Dang Ren...That's almost a 20 rep deadlift with 300 lbs...that is serious lifting
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  13. #463
    LuNa
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    Quote Originally Posted by Off Road View Post
    Dang Ren...That's almost a 20 rep deadlift with 300 lbs...that is serious lifting
    I went for 7, couldnt stop at 10 and when i was finished with 15 i wished i had gotten 20 . Cheers!

  14. #464
    Moderator Off Road's Avatar
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    It's awsome! Be proud of that.
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  15. #465
    LuNa
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    Quote Originally Posted by Off Road View Post
    It's awsome! Be proud of that.
    Thanks a lot OR!

  16. #466
    Senior Member tomv's Avatar
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    Nice deadlifts mang, don't worry too much about the weight gain bud I'm pretty sure the world get a bit heavier with everyone gaining haha.
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  17. #467
    Senior Member brihead301's Avatar
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    Very nice deads first off! Second, good luck with your goals for 2010. They definately seem like achievable goals! The 5/3/1 is great for size too man. People are telling me all the time that I'm looking bigger and bigger, but my weight keeps staying the same. I look at myself in the mirror everyday, and I look as big as I did when I was 200 and 25+% bf, only now I'm around 175-180 and about 11- 12% (or less, I'm just guesstimating here). Good job though!
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  18. #468
    WBB Team Captain Coke's Avatar
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    Fine deads and all...good luck with those goals.

  19. #469
    LuNa
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    Quote Originally Posted by tomv View Post
    Nice deadlifts mang, don't worry too much about the weight gain bud I'm pretty sure the world get a bit heavier with everyone gaining haha.
    Quote Originally Posted by brihead301 View Post
    Very nice deads first off! Second, good luck with your goals for 2010. They definately seem like achievable goals! The 5/3/1 is great for size too man. People are telling me all the time that I'm looking bigger and bigger, but my weight keeps staying the same. I look at myself in the mirror everyday, and I look as big as I did when I was 200 and 25+% bf, only now I'm around 175-180 and about 11- 12% (or less, I'm just guesstimating here). Good job though!
    Quote Originally Posted by CoCoa View Post
    Fine deads and all...good luck with those goals.
    Thanks a lot guys. I definitely like 5/3/1 and im getting lots of good ideas from all your journals. Thanks for the support!

  20. #470
    Moderator Off Road's Avatar
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    Are you going to try Tom Mtaffis' routine? It looks pretty darned good.
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  21. #471
    LuNa
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    Quote Originally Posted by Off Road View Post
    Are you going to try Tom Mtaffis' routine? It looks pretty darned good.
    Starting with his routine as of tomorrow. It looks freaking amazing! Im really excited about it. I still have more questions, but its more the why behind his ideas than to change stuff. Bench day will be sweet tomorrow.

  22. #472
    LuNa
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    RvNijnatten's 5/3/1 Re-Comp:

    Template:

    Monday: OH Press 5-3-1, Upper Body, Cardio
    Tuesday: Deadlift 5-3-1, Lower Body
    Wednesday: Rest
    Thursday: Bench 5-3-1, Upper Body, Cardio
    Friday: Squat 5-3-1, Lower Body
    Saturday: Rest
    Sunday: GPP/Conditioning

    Specific Workouts:

    Monday:

    OH Press - 5/3/1 Protocol
    Chins - 25 Total Reps (3-5 Sets)
    Incline DB Press - 3 Sets of 10
    Triceps Extension / BB Curl [Superset] - 3 Sets of 10
    Face Pulls - 5 Sets of 10
    Cardio - 20-30 Minutes Interval Training

    Tuesday:

    Deadlift - 5/3/1 Protocol
    Rack Pulls - 2 Sets of 8
    SLDL or Good Mornings - 3 Sets of 10
    Weighted sit-ups - 5 Sets of 10

    Thursday:
    Bench - 5/3/1 Protocol
    Decline Dumbbell Bench press - 3 Sets of 10
    T-bar row - 3 Sets of 10
    Barbell row - 2 Sets of 10
    Tricep extension -1 Set of 100
    Cardio - Circuit Training (3 circuits total, rest after each complex)

    Friday:

    Squat - 5/3/1 Protocol
    Front Squats - 3 Sets of 10
    Leg Press - 2 Sets of 15-25
    Weighted sit-ups / Back Raises [Superset] - 5 Sets of 10

    Saturday:
    DB Farmers Walk - 2 Sets of light weight for 250 feet with 3-4 turns
    Cardio - Circuit Training (5 circuits total, rest after each complex)
    Stretching - 5-10 Minutes of stretching

    Cardio Circuit:
    * Jump Rope for 50 revolutions
    * One Arm DB C&P or Snatch for 15 reps/arm
    * Box Jumps for 20 reps


    Just to have it here as well. There might be little things that will change (such as the days i perform the sessions), but this will be what i am going to be doing session wise. All thanks to Tom Mutaffis.
    Last edited by LuNa; 01-06-2010 at 09:03 PM.

  23. #473
    Eat Meat teeroy's Avatar
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    Looks sweet. If WS doesn't work for me I'll try this.
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  24. #474
    LuNa
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    Quote Originally Posted by teeroy View Post
    Looks sweet. If WS doesn't work for me I'll try this.
    5/3/1 is amazing. I definitely see myself using it for a very long time.

  25. #475
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    Quote Originally Posted by RvNijnatten View Post
    Plans for 2010
    Damn man...you and I are quite a like in size/strength...well, 'cept I am a lot more fat How tall are you? Seems like we're sorta in the same boat as far as ideal weight goes...I'd be pumped to get down to 220 @ 15ish percent for a while...now I am 252-255 @ probably 27-29% bf. But right now I am happy that my lifts are all going up so I'll continue to ride the wave for a bit longer before I commit to dropping fat.

    Also interesting to see you're wrapping up with school and moving into a FT job. Whats your discipline in? What type of work are you moving into?

    Lookin forward to following your progress bud.

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