This was my first thread of 2011, in which I failed to change my bad habits.
[quote] RobRaynerBB wrote:
For pic updates see this: http://tnation.T-Nation.com/free_online_forum/pictures_pics_photo_body_image_performance/how_not_to_become_a_bodybuilder
Welcome to “How to Not to become a bodybuilder 101”
My current workout split is a 2 day upper/lower body split, on rotation. I’m using this split in order to gain back my strength that I lost from inconsistent lifting. I recommend everyone, reduce reps, reduce exercises (focus on compound exercises) and increase their workout frequency. Progression is way easier. I’ll most likely use this split for 4-6 weeks, going 2 days on, 1 day off, missing the day off, if I still feel fresh. As soon as I feel run down, I’ll take a day or 2 off. Once I feel stronger, I’ll switch to a 3 day push/pull split with a day off in between.
Bench Press 5
BB Rows 5
Military Press 5
Tricep Extensions 8
Barbell Curls 8
Leg Extensions 8
Seated Leg Curls 8
Calf Press/Seated Calf Raises 12
Cable Crunches/Incline Situps/Situps 20
PR’s from this week’s training will be used to track my progress till the end of the year.
ALL WEIGHTS GIVEN IN MY TRAINING LOG ARE GIVEN IN KGS
Current weight: 88.8kgs
Current PR’s (KGS/LBS):
Bench Press: 3x90/198
Deadlift (sumo): 3x80/176
Standing Military Press: 5x50/110
Barbell Rows: 5x80/176
Pullups: 5 reps
EZ Bar Curl/Barbell Curl: 5x40/88
Tricep Extensions: 8x35/77
Goal weight by december 2011: 100kgs+
Goal PR’s (1RM) (KGS/LBS):
Bench Press: 144/315
Standing Military Press: 75/165
Barbell Rows: 125/275
Pullups: 20 reps
EZ Bar Curl/Barbell Curl: 62/135
Tricep Extensions: 53/115
**Goal’s are taken from Tim Henriques Article: http://www.T-Nation.com/free_online_article/sports_body_training_performance/are_you_strong_find_out_right_now_with_these_strength_standards - and I’m aiming for what he deemed ‘good’ strength levels.
NOTE: This log is finished. It is a fine example of how not to eat, train or do anything that resembles the life of a bodybuilder. If you want to look average, follow this log. If you want to stay the same, follow this log. If you want to ultimately end up looking like the majority, follow this log.
This log shows inconsistency.
This log shows lack of motivation.
This log shows laziness.
This log shows a person not moving forward.
This log shows a failure.
If you want to follow my real log, a log in which I change these failures.