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Thread: 313 days

  1. #1
    Senior Member Auzzie's Avatar
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    monday 2/21

    Day 1 of my weight training.
    Goals = to be 200lbs with 8% body fat by the end of the year & be closing in on the 1000lb club
    weight = 198lbs, 18.64% BF (6 site skin caliper test)
    Program = HCT12, 3 day split.

    Background =
    I have never stuck at weightlifting for more than a few months at a time and just followed the crowd at the gyms so id consider myself a complete newbie at this. I completed an Ironman triathlon on December 5th last year and was looking for a new goal to work towards. I was 180lbs on race day and have since enjoyed every damn food i craved over the last 18months multiple times, before i reached 200lbs with awesome fat i settled on my new challenge, joining the 1000lb club for squat, DL and Bench. I have no idea how long it'll take me but i'll get there!!! Any advice, tips or heckling is welcomed

    Bench
    bar/10
    135/6
    145/6
    155/6
    160/6/2/2/2

    Pull ups
    85/6
    70/6
    55/6
    25/5+1/2/2/2

    Military press
    85/6
    95/6
    105/5+1/2
    went down to 95/2/2

    DB rows
    40/6
    50/6
    60/6
    65/6/2/2/2

    Dips
    85/6
    55/6
    40/6
    25/6/2/2/2

    felt good, guess its gonna take time to figure out what i can do for 6 as my maxes and to play around with the lead up set weights.
    Last edited by Auzzie; 03-07-2011 at 10:16 PM.

  2. #2
    Senior Member Auzzie's Avatar
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    Wednesday 2/23

    Squat ~ 135/6 145/6 155/6/2/2/2
    Deadlift ~ 135/6 155/6 185/6/2/2/2
    Calf raise ~ 170/10 190/10 210/10 230/10/10
    Curls ~ 55/6 60/6 65/6/2/2/2

    Hanging knee raises 15/12/10

  3. #3
    Senior Member Auzzie's Avatar
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    Friday 2/25

    Bench ~ 135/6 145/6 155/6/2/2/2
    Pull ups ~ 90/6 75/3/3/3 (struggled with this today?)
    Military press ~ bar/6 85/6 95/4/2/2/2
    DB rows ~ 40/6 50/6 60/6 70/6/2/2/2
    Dips ~ 190/6 90/6 60/6 (struggled here too, added skullcrushers)
    Skull ~ 50/10 60/6 70/6/2/2/2

  4. #4
    Senior Member Auzzie's Avatar
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    Monday 2/28

    Squat ~ bar/10 135/6 155/6 185/6 205/6/2/2/2 (didnt have box to judge depth)
    Deadlift ~ 135/6 185/6 205/6/2/2/2
    Calf ~ too sore!
    Curls ~ bar/10 55/6 65/6 67/6/2/2/2

    Hanging knee raises 15/15/10+5

  5. #5
    Senior Member Auzzie's Avatar
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    Wednesday 3/2

    Bench ~ bar/10 135/6 145/6 155/6 165/5+1/2/2/2
    Pull ups ~ 150/10 105/6 90/6 75/5/2/2/2
    Military press ~ bar/10 85/6 95/6 95/5+1/2/2/2
    DB rows ~ 40/6 50/6 60/6 70/6/2/2/2
    Skull crushers ~ 40/10 50/6 60/6 70/6/2/2/2

  6. #6
    Senior Member Auzzie's Avatar
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    Friday 3/4

    Squat ~ bar/10 115/6 135/6 165/6 175/6/2/2/2 (good depth on all)
    Deadlift ~ 135/6 185/6 215/6/2/2/2
    Calf ~ too sore still, think i strained them both
    Curls ~ 50/6 60/6 70/6 75/6/2/2/2 (big jump up already!)

    Hanging knee raises 15/15/10+5
    rotator cuff 5/15/15/15

  7. #7
    Senior Member Auzzie's Avatar
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    Monday 3/7

    Bench ~ bar/10 135/6 150/6 160/6 170/6/2/2/2
    Pull ups ~ 150/10 105/6 90/6 70/6/2/2/2 (started using straps)
    Military press ~ bar/10 85/6 95/6 105/4/2/2/2
    DB rows ~ 40/6 50/6 66/6 75/6/2/2/2 (straps here too, think i can do more)
    Skull crushers ~ 40/10 60/6 70/6 80/6/2/2/2

  8. #8
    Senior Member Auzzie's Avatar
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    Calories and Fractional Plates

    Although I've never seen anyone in gym with them before i followed the advice of Stuart McRoberts and bought myself some 2.5lb and 1.25lb fractional weights so i can attempt to continuously, but slowly, keep upping the poundage.

    So far my biggest challenge is trying to get enough calories in! I figured i normally eat about 2000 but from using the calculators on here, and from what I've read, i should be above 3000 with about 200 grams of protein!!

    When i wake up, im not hungry, so im trying to force in some breakfast to get the day started right and get my metabolism fired up. Not sure what else to try here?

  9. #9
    Senior Member Auzzie's Avatar
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    Wednesday 3/9

    Squat ~ bar/10 115/6 135/6 155/6 175/6 195/6/2/2/2 moving up baby!
    Deadlift ~ 135/6 215/6 2256/2/2/2
    Calf ~ 185/6 225/6 276/6 295/6/2/2
    Curls ~ 50/6 55/6 70/6 75/6/2/2/2
    rotator cuff 7.5/15/15/15

    Hanging knee raises 15/15/13+2

    I wonder how long I'll be logging before someone will have anything to add?
    28yrs old, 6"1
    Stats: Start | Current | Goal
    Bench: 186lb | 226lb | 235lb
    Squat: 180lb | 273lb | 360lb
    Dead: 215lb | 319lb | 405lb
    MY LOG ~ 313 DAYS

  10. #10
    House Lannister
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    You are progressing quickly. Good stuff Auzzie.

    Not to be a jerk or burst your bubble, but reaching 200 lbs at 8% is going to most likely be impossible by the end of the year. I'm sure you will be very happy with your appearance, however, if you stick to the program and continue to eat well.


    Are you currently dieting?

  11. #11
    Garage Lifter
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    Good luck with your plan and I hope you get to your goals or at least closer to them. Losing 20lbs of fat and gaining 20lbs of muscle would be a pretty impressive feat even over a 2+ year span.
    "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/
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  12. #12
    Yeah... I'm that awesome. Captain Awesome's Avatar
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    Good goals, good work. Subbed. Keep it up bro.
    Last edited by Captain Awesome; 03-09-2011 at 12:00 PM.
    There is no hope for the weak.

  13. #13
    Senior Member Auzzie's Avatar
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    Quote Originally Posted by chevelle2291 View Post
    You are progressing quickly. Good stuff Auzzie.

    Not to be a jerk or burst your bubble, but reaching 200 lbs at 8% is going to most likely be impossible by the end of the year. I'm sure you will be very happy with your appearance, however, if you stick to the program and continue to eat well.


    Are you currently dieting?
    I know my goals are very lofty, I've always liked them like that in any aspect of life, it motivates me, doesn't discourage. In terms of "dieting" i am just trying to up my caloric intake because im struggling to get in more than 2000, i'm also trying to count my grams of protein and aiming for 200g's.

    I know the diet is going to quickly limit me so its my focus at the moment, i tried using livestrong.com to track it daily but its a pain in the ass to stick too!!
    Any nutritional advice to keep the gains coming would be greatly appreciated!!!!
    28yrs old, 6"1
    Stats: Start | Current | Goal
    Bench: 186lb | 226lb | 235lb
    Squat: 180lb | 273lb | 360lb
    Dead: 215lb | 319lb | 405lb
    MY LOG ~ 313 DAYS

  14. #14
    Yeah... I'm that awesome. Captain Awesome's Avatar
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    Getting 2000 calories is cake... You just need to know what to eat. What's you're diet looking like now? And tracking calorie is a pain in the ass, but very much necessary. Or at least until you get the idea of what your consumption is.
    There is no hope for the weak.

  15. #15
    House Lannister
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    Quote Originally Posted by Auzzie View Post
    I know my goals are very lofty, I've always liked them like that in any aspect of life, it motivates me, doesn't discourage. In terms of "dieting" i am just trying to up my caloric intake because im struggling to get in more than 2000, i'm also trying to count my grams of protein and aiming for 200g's.

    I know the diet is going to quickly limit me so its my focus at the moment, i tried using livestrong.com to track it daily but its a pain in the ass to stick too!!
    Any nutritional advice to keep the gains coming would be greatly appreciated!!!!
    Use Fitday and a food scale. Yes, it's a pain, but well worth it.

  16. #16
    Senior Member Auzzie's Avatar
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    Well, there's no point me doing this unless im gonna do it right so I'll start tracking it and post some sample days soon, thanks for the info.
    28yrs old, 6"1
    Stats: Start | Current | Goal
    Bench: 186lb | 226lb | 235lb
    Squat: 180lb | 273lb | 360lb
    Dead: 215lb | 319lb | 405lb
    MY LOG ~ 313 DAYS

  17. #17
    Yeah... I'm that awesome. Captain Awesome's Avatar
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    Quote Originally Posted by Auzzie View Post
    Well, there's no point me doing this unless im gonna do it right so I'll start tracking it and post some sample days soon, thanks for the info.
    That's the attitude I like to see.
    Last edited by Captain Awesome; 03-09-2011 at 02:44 PM.
    There is no hope for the weak.

  18. #18
    Senior Member Auzzie's Avatar
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    Went to the store to pick up a scale and some pre-made food storage containers so i could get on it tomorrow. Ended up having my world rocked twice! a chopping board that folds and a *****in strainer that's a giant spoon as well!!! Why cant i think of just one stupid idea like this and retire?!

    28yrs old, 6"1
    Stats: Start | Current | Goal
    Bench: 186lb | 226lb | 235lb
    Squat: 180lb | 273lb | 360lb
    Dead: 215lb | 319lb | 405lb
    MY LOG ~ 313 DAYS

  19. #19
    Yeah... I'm that awesome. Captain Awesome's Avatar
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    Lol... My man. Way to commit. Great start bro.

  20. #20
    Senior Member Auzzie's Avatar
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    Food Logging

    Today was the first day of tracking my nutrition. A pain in the ass but as im reading/learning, a necessary one for success. I also had 120oz of water.




    What do you guys think? Right now im just trying to make sure i get in 5-6 feedings, as much protein as i can and keeping the calories around 3000. Sound like an ok starting point??
    28yrs old, 6"1
    Stats: Start | Current | Goal
    Bench: 186lb | 226lb | 235lb
    Squat: 180lb | 273lb | 360lb
    Dead: 215lb | 319lb | 405lb
    MY LOG ~ 313 DAYS

  21. #21
    THE 800 QUEST NickAus's Avatar
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    Good own you mate!!

    Mental strength is key to getting strong/big, mentally strong people are always the ones you see do well.

    Looking forward to seeing you reach and surpass your goals!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  22. #22
    Senior Member Auzzie's Avatar
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    Friday 3/11

    Bench ~ bar/10 135/6 155/6 175/6/2/2/2 *
    Pull ups ~ 70/10 40/6 30/6/2/2/2
    Military press ~ 65/6 85/6 105/6/2/2/2 *
    DB rows ~ 70/6 80/6 85/6/2/2/2 *
    Skull crushers ~ 50/10 70/6 85/3+75/3/2/2/2" *

    The damn pull ups have been messing with my head cause at one gym i wasn't able to do anything near what i started at, i discovered today its because the assisted machine there is off in the numbers!! Tried to go up too much too soon on the skull crushers but the trainer was able to get me the 75 weight quick so i still did the 6 on the final set, I'll get it next time.
    I'm gonna start putting a " * " next to all personal records cause it'll make me strive to increase the poundage gradually but continuously, which, is the goal!!
    28yrs old, 6"1
    Stats: Start | Current | Goal
    Bench: 186lb | 226lb | 235lb
    Squat: 180lb | 273lb | 360lb
    Dead: 215lb | 319lb | 405lb
    MY LOG ~ 313 DAYS

  23. #23
    Senior Member Auzzie's Avatar
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    Starting out Pics

    I'm 3 weeks in to all this so i thought i better get some initial photos going. I had no idea how to "pose" or get good shots but its better than nothing. The only thing i noticed was the discrepancy in the left to right lat size and how tough it is to hold a strong flex!!









    28yrs old, 6"1
    Stats: Start | Current | Goal
    Bench: 186lb | 226lb | 235lb
    Squat: 180lb | 273lb | 360lb
    Dead: 215lb | 319lb | 405lb
    MY LOG ~ 313 DAYS

  24. #24
    House Lannister
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    You actually have a very good base to start out with Auzzie. Good job.


    I'm no diet expert, but I'd probably look into seeing how you'd feel on higher carbs and less fat. If you could hit your BW x .5 in fat grams you'd give yourself a lot more room for carbs and probably have more energy.

  25. #25
    Senior Member Auzzie's Avatar
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    DELOAD WEEK

    Squat ~ 95/15 115/15 135/15/15
    Dead lift ~ 135/15 155/15/15
    Calf ~ 115/15 165/15 215/15/15
    Curls ~ 55/15 65/15/15
    rotator cuff 7.5/15/15

    Hanging knee raises 15/15/15

    my food was **** over the weekend, i feel terrible from it, not sure who came up with the term "deload" but it felt harder than a normal session!! im thinking of going up to a 4 day split next rotation, ideas?
    28yrs old, 6"1
    Stats: Start | Current | Goal
    Bench: 186lb | 226lb | 235lb
    Squat: 180lb | 273lb | 360lb
    Dead: 215lb | 319lb | 405lb
    MY LOG ~ 313 DAYS

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