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Thread: Here comes the pain

  1. #1
    trekzak
    Join Date
    Dec 2003
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    260

    Here comes the pain

    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

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

    greetz,
    Ron
    I'm gonna be a HUGE mofo!

    Check out my trainingslog: click here

  2. #2
    trekzak
    Join Date
    Dec 2003
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    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
    I'm gonna be a HUGE mofo!

    Check out my trainingslog: click here

  3. #3
    trekzak
    Join Date
    Dec 2003
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    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
    I'm gonna be a HUGE mofo!

    Check out my trainingslog: click here

  4. #4
    trekzak
    Join Date
    Dec 2003
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    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
    I'm gonna be a HUGE mofo!

    Check out my trainingslog: click here

  5. #5
    GreenG mickyjune26's Avatar
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    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?
    Want to be big? READ WBB ARTICLES!
    Deads 06 245...07 375...08 565---- Squat 2006 175.....2007 315----2008 505----Bench '06 155.....'07 260....'08 385---- weight - 260
    Goals:
    (11-08)Hit 1450 geared (class III - 600/500/350) current - 1455 geared
    Journal - Pics - ...9

  6. #6
    love to lift BIG C's Avatar
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    Good job bro!

    Keep up the lifts!
    If the bar aint bending your just pretending!!!!


    My journal!

  7. #7
    Batista's Student Ğragons's Avatar
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    98kg and 14-15% bf, i need your secret, ;p
    PROFILE, COMMENT PLZ
    My Journal

  8. #8
    trekzak
    Join Date
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    Thanks for the comments

    greetz,
    Ron
    I'm gonna be a HUGE mofo!

    Check out my trainingslog: click here

  9. #9
    trekzak
    Join Date
    Dec 2003
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    Lat Spread

    Let's spread those wings

    http://forum.body-fitness.nl/forum/u...t574723798.jpg

    greetz,
    Ron
    I'm gonna be a HUGE mofo!

    Check out my trainingslog: click here

  10. #10
    trekzak
    Join Date
    Dec 2003
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    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

    greetz,
    Ron
    I'm gonna be a HUGE mofo!

    Check out my trainingslog: click here

  11. #11
    Batista's Student Ğragons's Avatar
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    Quote Originally Posted by Buffster
    Let's spread those wings

    http://forum.body-fitness.nl/forum/u...t574723798.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
    PROFILE, COMMENT PLZ
    My Journal

  12. #12
    trekzak
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    thanks
    I'm gonna be a HUGE mofo!

    Check out my trainingslog: click here

  13. #13
    trekzak
    Join Date
    Dec 2003
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    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
    I'm gonna be a HUGE mofo!

    Check out my trainingslog: click here

  14. #14
    WBB OG Silverback's Avatar
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    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
    The only limits are the one's you place on yourself...

  15. #15
    trekzak
    Join Date
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    @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
    Last edited by Buffster; 08-22-2004 at 07:38 AM.
    I'm gonna be a HUGE mofo!

    Check out my trainingslog: click here

  16. #16
    trekzak
    Join Date
    Dec 2003
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    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
    I'm gonna be a HUGE mofo!

    Check out my trainingslog: click here

  17. #17
    trekzak
    Join Date
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    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.
    Last edited by Buffster; 08-22-2004 at 07:59 AM.
    I'm gonna be a HUGE mofo!

    Check out my trainingslog: click here

  18. #18
    trekzak
    Join Date
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    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 The form on romanian deads is definitely improving, and so is the weight, nice workout!
    Last edited by Buffster; 08-22-2004 at 07:59 AM.
    I'm gonna be a HUGE mofo!

    Check out my trainingslog: click here

  19. #19
    trekzak
    Join Date
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    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
    I'm gonna be a HUGE mofo!

    Check out my trainingslog: click here

  20. #20
    Batista's Student Ğragons's Avatar
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    v nice on the calf raises
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  21. #21
    trekzak
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    thnx
    I'm gonna be a HUGE mofo!

    Check out my trainingslog: click here

  22. #22
    WBB OG Silverback's Avatar
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    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
    The only limits are the one's you place on yourself...

  23. #23
    trekzak
    Join Date
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    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.

    greetz,
    Ron
    I'm gonna be a HUGE mofo!

    Check out my trainingslog: click here

  24. #24
    trekzak
    Join Date
    Dec 2003
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    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

    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
    I'm gonna be a HUGE mofo!

    Check out my trainingslog: click here

  25. #25
    Batista's Student Ğragons's Avatar
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    respect on the deadlift
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