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Thread: A Weak Persons Journey To Strength...

  1. #1751
    LuNa
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    Quote Originally Posted by john o View Post
    Lots of good news with the PR, 4 pack, and new job. You've earned each one!
    Thanks John, things are going well at the moment.

  2. #1752
    LuNa
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    Friday's session

    NG Pull up
    6xBW
    5xBW
    4xBW

    Incline Bench press
    5,2,2,2x75kg (165lbs)

    NG Pull up
    3xBW + 10kg (20lbs)
    3xBW + 10kg (20lbs)
    3xBW + 10kg (20lbs)
    2.5xBW + 10kg (20lbs)
    2xBW +10kg (20lbs)

    Dips
    10xBW
    5xBW
    2xBW

    1.5 rep HS MTS Row
    6x70kg (155lbs)
    6x70kg (155lbs)

    Cable tricep ext
    13,5,5x45kg (100lbs)

    DC Tricep Stretch

    Ok session, was rushing through the session because i didnt have that much time. The extra tricep work was amazing, had an insane tricep pump especially after the stretch.

    Sleep: got a decent 7 hours, so not too bad.

    Diet: Macro's were likely slightly different than normal as i went out for lunch. Calories were roughly the same though, carbs slightly higher with protein a tad lower.

  3. #1753
    LuNa
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    Yesterday's session

    Leg Extension
    3x12x71kg (155lbs)

    Leg Press
    10x140kg (300lbs)
    10x160kg (345lbs)
    10x170kg (365lbs)

    Pull throughs
    3x12x60kg (135lbs)

    Smith Hacks
    6,2,2,2x110kg (240lbs)

    Nautilus Ab machine
    2x12x130

    Hamstrings were still sore so i opted to focus a bit more on quads. The leg extensions were done to pre-exhaust a bit which felt pretty good. Im in love with the hacks. Finally a good use for the smith we have.

    Sleep: 9 hours

    Diet: Nothing special. Went out for dinner at night but had salad. Going to go slightly lower in calories today as it is an off day.

  4. #1754
    LuNa
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    http://www.t-nation.com/strength-training-topics/1114

    This will work almost every time

    1. Strip down to your skivvies.

    2. Take pictures of yourself standing relaxed.

    3. View said pictures.

    4. Commence with diet.

    Some may want to add step 5: Keep the pics on your cell phone, or taped to your fridge. Next time you want to order a pizza, review them.
    Feel like doing cardio now.

  5. #1755
    Moderator Brian Hopper's Avatar
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    Nice work on both sessions Luna!!! How do you do hack squats on a smith machine.....is it like a reverse deadlift?
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  6. #1756
    Garage Lifter
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    Nice work Luna, you're doing great
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
    My blog: http://mattsdailyjournal.wordpress.com/
    My Journal: http://www.wannabebig.com/forums/sho...88#post2271988

  7. #1757
    Moderator Off Road's Avatar
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    Two good sessions. Nice will-power only ordering a salad. I hope it had meat on it
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  8. #1758
    WBB Team Captain Coke's Avatar
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    Way to be at it Luna.

  9. #1759
    Become Unbreakable Mark!'s Avatar
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    Nice work Luna, doing very well man,keep at it. Congrats on the 4 pack, that's awesome.
    "Light Weight"

    260's by May

  10. #1760
    LuNa
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    Quote Originally Posted by Brian Hopper View Post
    Nice work on both sessions Luna!!! How do you do hack squats on a smith machine.....is it like a reverse deadlift?
    Just like a regular squat, (bar across your back) but you put your feet out in front of you. It more resembles a hack squat machine than a BB hack where you hold the bar behind you at waist height. I can go very deep on them and really focus on quads.

    Quote Originally Posted by StLRPh View Post
    Nice work Luna, you're doing great
    Thanks a lot Matt, need to step it up to match your conditioning.

    Quote Originally Posted by Off Road View Post
    Two good sessions. Nice will-power only ordering a salad. I hope it had meat on it
    It had a bit of tuna to make it ok .

    Quote Originally Posted by CoCoa View Post
    Way to be at it Luna.
    Thanks Coke!

    Quote Originally Posted by Mark! View Post
    Nice work Luna, doing very well man,keep at it. Congrats on the 4 pack, that's awesome.
    Thanks, i am very happy. The progress is slow, but its there.

  11. #1761
    Senior Member
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    Real nice stuff Luna!

  12. #1762
    LuNa
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    Quote Originally Posted by john o View Post
    Real nice stuff Luna!
    Thanks John.

  13. #1763
    Moderator Brian Hopper's Avatar
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    Oh ok, I'll have to try those out.
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  14. #1764
    LuNa
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    NG Pull up
    9xBW
    5xBW
    4xBW

    Incline Bench
    5,2,2,2x75kg (165lbs)

    Chin ups
    7xBW
    5xBW +1 neg
    3.5xBW

    Dips
    10xBW
    7xBW
    5xBW

    DB Row
    6,2,2,2x52's (115's)

    DB Tri Ext
    8,2,2,2x14's (30's)

    Great session. Wasnt feeling 100% preworkout, little bit sick to my stomach. I took my time which was great. Felt completely better after the session.

    Sleep Not too great, felt tired the whole day until i had my oats

    Diet I went slightly higher in protein, not intentional just worked out that way. No significant changes.

  15. #1765
    LuNa
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    Quote Originally Posted by Brian Hopper View Post
    Oh ok, I'll have to try those out.
    They are great, but they do put a little bit of pressure on your knees. Not more so than regular squats though.

  16. #1766
    Senior Member KIBBLES N BITS's Avatar
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    Great session LuNa, love the focus on the pullups and dips as of late! Looks like it was a great workout.

  17. #1767
    LuNa
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    Quote Originally Posted by KIBBLES N BITS View Post
    Great session LuNa, love the focus on the pullups and dips as of late! Looks like it was a great workout.
    It was. I normally look at the clock a lot because i train at night and i still have other stuff to do as well. Didnt do that last night which gave me better focus and i was able to improve quite a bit in reps on the BW stuff.

    They definitely become more fun when you become lighter .

  18. #1768
    Moderator Off Road's Avatar
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    Good, well-rounded, heavy workout.
    Can't go wrong with that one.
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  19. #1769
    Garage Lifter
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    Nice work as always
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
    My blog: http://mattsdailyjournal.wordpress.com/
    My Journal: http://www.wannabebig.com/forums/sho...88#post2271988

  20. #1770
    Senior Member
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    Quote Originally Posted by LuNa View Post
    Thanks. I have been in my last position for half a year and it wasnt much of a challenge. My new position looks to be more difficult and will be a good step in my career, so im very excited to get started.

    Its weird seeing ab definition when you have never had it before. I really feel i need to get used to the fact that im actually not that fat anymore.
    I know what you mean about not ever seeing ab definition...though unlike you I am still in that area lol. One of these days I'll get motivated.

    What field of work are you in?

  21. #1771
    Moderator Brian Hopper's Avatar
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    Quote Originally Posted by LuNa View Post
    They are great, but they do put a little bit of pressure on your knees. Not more so than regular squats though.
    It'll be awhile before I try those then, lol.
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  22. #1772
    WBB Team Captain Coke's Avatar
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    Good stuff there all around man.

  23. #1773
    LuNa
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    Quote Originally Posted by Off Road View Post
    Good, well-rounded, heavy workout.
    Can't go wrong with that one.
    Thanks OR, just following your advice on focussing on dips and pull ups for a while.

    Quote Originally Posted by StLRPh View Post
    Nice work as always
    Thanks Matt.

    Quote Originally Posted by borracho View Post
    I know what you mean about not ever seeing ab definition...though unlike you I am still in that area lol. One of these days I'll get motivated.

    What field of work are you in?
    Starting tomorrow as a Logistics Engineer. I will be working on poviding customers with optimization of their supply chain processes with a focus on transportation. Sounds boring, but im very excited .

    Quote Originally Posted by Brian Hopper View Post
    It'll be awhile before I try those then, lol.
    Yep, i guess. Worth a try when you are completely back though.

    Quote Originally Posted by CoCoa View Post
    Good stuff there all around man.
    Thanks Coke!

  24. #1774
    LuNa
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    Squat
    6x110kg (245lbs)
    2x130kg (285lbs)
    2x150kg (330lbs)
    1x160kg (355lbs) <- PR
    1x170kg (375lbs) <- PR

    Box Squat
    8x100kg (225lbs)
    4x110kg (245lbs)

    GHR
    3x8xBW

    Pull throughs
    3x12x65kg (145lbs)

    Cable laterals
    2x15x10kg (20lbs)

    Closing in on a 4pps squat. I went in wanting to get 2x330 and 1x355 and ended up getting 1x375. Good form as well. Very happy with this PR.

    Wanted to do three sets of box squats but my form was very sloppy. Decided to stop halfway through the second set. GHR's were done very strict with a slow negative focussing on contraction. Crazy back pump after the pull throughs and the laterals just to finish it off.

    Sleep Decent, got about 7 hours. Energy levels were ok throughout.

    Diet As usual.

    Other notes Motivation to train is low at the moment. However, been having some of the best sessions in a while. Just need to push through.

  25. #1775
    Garage Lifter
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    two PR's on squats is awesome, doing it while dieting is incredible
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
    My blog: http://mattsdailyjournal.wordpress.com/
    My Journal: http://www.wannabebig.com/forums/sho...88#post2271988

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