T Nation

GNZ's Quest for Strength

Hey,

I am just new to the forum. My friend recommended it as a good place to log training.

I have been training on and off since February 2012 but have started a new program as of today October 1st 2012. My lifts are currently quite weak and I want to lose some weight. To start out have set my initial goals for 3 months time. My knowledge is not vast so any feedback/tips would be much appreciated! (also whether these goals are realistic).

The plan is to start light but gain strength with good form. I hope to lose fat while doing this with the addition of cardio and interval training 2 x per week.

Age: 26
Weight: 92-94KG
Height: 5’10 Approx

3 month Goals:
Start date - Oct 1st; Planned achievement date - Jan 1st.

-Bench press 90KG 1RM with good form (Current 75KG)
-Overhead press 60KG 1RM with good form (Current 50KGS)
-Squat 85KG 1RM with good form (Current 70KGS)
-Deadlift 165KG 1RM with good form (Current 150KGS)
-Body Weight under 85KG (Current 92-94KGS)

I am using a variation of Jim Wendlers 5/3/1 workout:

Day 1
-Overhead Press 531
-DB shoulder press 4 sets 12reps
-Shoulder side raise 4 sets 12reps
-Barbell curl 4 sets 12 reps
-Preacher curl 4 sets 10 reps

Day 2
-Deadlift 531
-Bent over row (DB) 4 sets 12 reps
-Chin ups 4 sets 10 reps (currently using assisted machine set at weight to hit 10 reps)
-Ab work 4 sets 12 rep
-Good mornings 4 sets of 10 reps

Day 3
-Bench 531
-DB chest press 3 sets 8-10 reps
-DB flies 4 sets 12 reps
-Push ups 4 sets to failure
-Tricep pushdowns 5 sets 20 reps
-Dips 4 sets 10 reps

Day 4
-Squat 531
-Leg press 5 sets 15 reps
-leg extensions 4 sets 12 reps
-Leg curls 5 sets 15 reps
-Ab work 4 sets 12 reps

Each week will consist of 2 cardio sessions which will be a mix of running/biking.

I will attempt to update each workout with weight lifted and notes.

Thank you for reading!

George

October 1st 2012 - Day 1

Overhead Press 531
27.5KG x 5
30KG x 5
35KG x8

DB shoulder press
4 sets 12reps @ 10.5KG

Shoulder side raise
10.5KG x 12
7.5KG X 12
7.5KG X 12
7.5KG X 8

Note: Shoulders felt very weak today

Barbell curl
15KG x 12
22.5KG x 12
22.5KG x 12
25KG x 12

Preacher Curl
20KG x 10
25KG x 10
25KG x 10
25KG x 10

What’s up bro! good to see your log up and running. Keep the updates regular and the training brutal and you will be in Barbaricus mode before you know it!

Cheers man!

Day 2 - Week 1 - Oct 2nd/2012

Deadlift 531

80kg X 5
90kg X 5
102.5kg X 9 (potentially a few more reps in me but didn’t want to break form)

Note: Lost a good pair of boxes of 3rd warm up set RIP(ped).

Goodmornings

20kg X 10
30kg X 10
30kg X 10
35kg X10

Note: Focused on breathing and keeping a strong back.

Bent over rows DB

15.5kg X 12
15.5kg X 12
18.5kg X 12
18.5kg X 12

Note: Next week will keep last set at 15.5kg to get cleaner reps

Chin ups (assisted)
10 (48kg assist)
10 (42kg assist)
10 (36kg assist)
8 (30kg assist)

Note: Plan to get a chin up bar for home this week if funds allow

Incline sit up

X20
X15
X20
X20

Note: Focusing on the burn

2 sets of 10 reps on a machine I’m not sure of the name of but is like a reverse sit up for lower back.

Time: 1 hour

Overall: Pleased with how it went

Day 3 - Week 1 - Oct 3rd

Bench 531
40 X 5
45 X 5
52.5 X 13

Note: Dropped a 5kg plate after my 2nd warm up set from above waist height onto my big toe (was a bit distracted by the blaring Hatebreed in my headphones) hurt like fuck but amped me up to power on. Will try to avoid doing this again in the future haha.

DB Bench press
20kg X !0
28.5kg X 8
28.5kg X 8
30kg X 6

DB Flies
18.5kg X 12
18.5kg X 12
15.5kg X 12
15.5kg X 12
15.5kg X 12

Tricep pushdowns
5 sets of 20 reps at 20KG

Note: Going light but getting a good burn

Dips
10 Rep body weight
8 Rep body weight
10 rep (30kg assist)
10 rep (24kg assist)

Push ups 4 sets to failure (arms were fucked by this point)
X9 X10 X10 X8

Cardio to finish
-Cycle 10mins moderate pace
-5 sets of 20kg X 20 rep kettle bell swings (felt good and strong, got a good puff on)

Time: 1 hour 20
Overall: Felt good, felt amped and pumped, might train at night more often as more was more motivated than morning workouts.
531 bench felt very light but in Wendler I trust!

Day 4 - Week 1 - Oct 5th

Squat
37.5kg X 5
42.5kg X 5
47.5kg X 12

My squatting has always involved terrible form with very unflexible hips. Have started super light to get good form. All squats today were to parallel and some slightly below. Felt great getting in full ROMs.

Leg Press
80kg X 15
80kg X 15
80kg X 15
85kg X 15
90kg X 15

Leg curls
36kg X 15
30kg X 15
36kg X 15
36kg X 15
36kg X 15

Leg extentions (hamstring)
18kg X 12
18kg X 12
24 X 12
30 X 12

Calf raise
105kg X 10
105kg X 10
105kg X 10
105kg X 10

Incline sit up
X12 X12

Leg Raise
X12 X12

Notes:

  • Overall good leg workout, will stick with this one for next 3 months. Walking a bit like Forrest Gump mixed with a newly born Fowl after completion.

-Drink less water. Drank 2-2.5 litres and felt quite ill by the end, threw up in changing room haha.

Time: 1 hour

Soundtrack: Death - Symbolic

Day 1 - Week 2 - 7 Oct

Overhead Press
27.5 X 5
32.5 X 5
37.5 X 8

DB Press
Sitting - 13.5 X 12, 10 .5 X 12
Standing - 10.5 X 12, 10.5 X 12, 15.5 X 5

Shoulder side raise
8.5 X 12, X4 sets

Rare delt raise
6 X 12, X4 sets

Barbell curl
22.5 X 12, X3 sets

DB hammer curl
13.5 X 12, X 4 sets

Bicep ‘Wire pull’ (unsure of name)
26 X 12
32 X 12
38 X 12
50 X 12

Schizophrenic flatmate went insane last night. Got fuck all sleep. Sprints should be fun haha. Good lifting too, bro - keep it up

^^ That sucks! Might have to save sprints for next week if thats ok, this uni assignment I’m trying to finish is gonna take up most of this week! will get done before your birthday.

Cardio Day - 8/10/12

-bike- 10 minutes with 8 X 20second sprints added in.
(e.g 40 sec standard pedal, 20 second sprint)

-8 X chin up

-6 min bike moderate pace

-8 X chin up

-4 min bike moderate pace

-8 X chin up

Did above sequence in order of above with no stops


-10 min treadmill run, @ 10 speed

-Rowing machine 5 minutes (rowed approx 1km )

  • Kettle Bell swing 20kg X 12 rep X 3 sets
    Set for set with…
  • Dips (body weight) X12 X12 X9

Time: 1 hour

Day 2 - Week 2 - 9/10/12

Warm up - 5 minutes cycle

Deadlift
85kgs X 5
97.5kgs X 5
110kgs X 5 (only completed prescribed reps)
120kgs X 1
130kgs X 1
140kgs X 1

Note: 1rm is 150kg, felt strong on the 140kg. Might attempt 155kg soon.

Goodmornings
20kg X 10
30kg X 10
40kg x 10
40kg x 10

Bent over row DB
15.5kg X 12 rep x 4 sets

Incline sit up
15 rep X 4 sets

Sit down back cable pulls (unsure of correct name)
40kg X 12
45kg X 12
40kg X 12

Pull up (assisted)
48kg assist X 10 rep
42kg assist X 10 rep
48kg assist X 8 rep

Note: Arms were quite tired by this point and had done chin ups yesterday, unsure if should do both so close?

Overall: Pleased with deadlifts. Put in some 1 rep sets to get used to lifting heavier weights in preparation for next time I attempt a new 1rm.

Time: approx 1 Hr 10mins

Gnarly cardio day. Kettlebell swings are elite. I’m not doing my Tuesday / Thursday this week. Legs and Triceps still fried from Monday haha.

Good volume in your workouts!

Thanks man! Was feeling quite energetic on that cardio day haha! Going to try and fit more cardio in once Uni is done.

Day 3 - Week 2 - 11/10/12

Warm up 5 min exercycle

Bench 531
42.5kg X 5
47.5kg X 5
55kg X 12

Bench: testing heavier weights sets
64kg X 5
71.5kg X 4
81.5 x 2

Note: Bet my 3 month goal on this day (goal was set at 1x80kg). Was very stoked, got in full ROM for the first rep and the 2nd I can’t remember because I was stoking haha. Have decided to re-set my Jan 1st goal to 1 full movement (chest touch) rep at 100kgs. Very pleased with this progress as this is only my 2nd week of bench pressing properly in a very long time and I’ve always been pretty shit at benching.

DB Flies
18.5kg X 12
18.5kg X 12
18.5kg X 12
18.5kg X 12

Lat Pulldown
47kg X 12
61kg X 12
74kg X 7

Dips
24kg assist X 12
body weight X 8
24kg assist X 8

Tri’s were quite tired by dips. May arrange to have them directly after bench every second workout.

Tricep rope pushdowns
20kg X 20
26kg X 20
20kg X 20
20kg X 20
20kg X 20

Incline DB Bench
18.5kg X 8
18.5kg X 8
18.5kg X 8
18.5kg X 10

Time: 1 hour 10min

Overall: Pretty please. Stoked with bench and achieving first goal.


Day 4 - Week 2 - 12/10/12

Warm up 5 min exercycle

Squat 531
40kg X5
45kg X5
52.5kg X 7 (realised afterwards I’d loaded up wrong and was infact 62.5kg)

Testing strength sets:
65kg X 3
75kg X 3
85kg X 1

Note: Bet 3 month squat goal (80kg) but wasn’t as strong as I’d liked. Got good depth though. Will re-set a new goal when 80kg is completed cleaner and more solid.

Leg Press (hack squat machine)
80kg X 15
90kg X 15
90kg X 15
90kg X 15
100kg X 15

Calf Raise (machine)
120kg X 12
120kg X 12
120kg X 12
120kg X 12

Leg curl (sitdown quad)
30kg X 15
36kg X 15
30kg X 15
30kg X 15
30kg X 15

Leg extension (hamstring)
18kgX 12
24kgX 12
30kgX 12
30kgX 12

Incline sit up
X12 (with 10kg plate)
X12 (with 15kg plate)
X12
X12

Time 1 hour 10 mins

Overall: This week and last have felt please with this leg routeen, legs feel very pumped and tight afterwards.

Pleased with second week overall. Looking forward to week 3.

Turns out the goals in my book are different to what I’ve written here, damn! So still need to achieve bench goal of 90kgs not 80kgs. Will still aim for new goal of 100KG by Jan 1st instead of the first 90kg goal to challenge myself more. Also realised squat goal is 85kg and not 80kg, which is ok as I was attempting 85 kg on squat day.

Haven’t updated this last week yet, have just had last week of study and had to go out of town for a funeral. Workouts ended up being fairly back to back over a few days. Back to normal this week coming.

Day 1 - Week 3 - Cycle 1

Overhead Press
30X5
35X3
37.5X5

DB Overhead Press
13.5X12
13.5X12
10.5X12
10.5X12

Shoulder side Raise
8.5X10
8.5X10
8.5X10
8.5X10

Shoulder front Raise
8.5X10
8.5X12
8.5X12
8.5X12

Barbell Curl
22.5X12
22.5X12
22.5X12
25X12

Preacher Curl
20X10
25X8

DB Curl
13.5X8
13.5X8
13.5X8
13.5X7
13.5X8

Note: Shoulders felt a bit weak

Time: 50mins

Day 2 - Week 3 - Cycle 1

Deadlift
90X5
102.5X3
115X10

Bent over DB rows
15.5X12
15.5X12
15.5X12
15.5X12

Chin ups
X8 X5 X5

Goodmornings
20X10
30X10
40X10
40X10

Leg raise
X12
X12
X12
X12

Reverse grip barbell curl
20X12
20X12
20X12

Overhead Press
40KG X1
50KG X1

Day 3 - Week 3 - Cycle 1

Bench
45X5
52.5X3
57.5X10

Dips Body weight
X10 X10 X10 X10

Note: these have been getting easier quickly

DB Press
25X6
28.5X5
22.5X6
22.5X6

Tricep Pushdowns
20X20
20X20
20X20
20X20
20X20

DB Flies
18.5X12
18.5X12
15X12
15X12

Incline DB Press
15.5X12
15.5X8
15.5X8
15.5X8

Hammer Curl
15.5X8
15.5X8
15.5X8

Day 4 - Week 3 - Cycle 1

Squat
42.5X5
47.5X3
55X10

Leg Press
80X15
100X15
100X15
100X15
120X15

Leg Curl
36X15
36X15
36X15
36X15
36X15

Leg Extention (Hamstring)
18X12
30X12
30X12
36X12

Incline Situp
X12 X12 X12 X12

Just completed deload week. Down to 90KGs (4KG loss). Hanging out for Monday, few adjustments to days etc but gonna be good, study will be complete so no time constraints.