T Nation

The Beasts Journey: The Log


#1

Im a rugby player, prop 5'7 at 102kgs, 15% body fat at 17. im currently trying to lean down to around 97kgs before i start to bulk up from the 10th of november till mid february.

current lifts
Bench-90 kgx3 (200lbs)
Deadlift 150kg x2 (330lbs)
squat 170kg x3 (370lbs)

goals
300lbs+ bench
420lbs+ deadlift
520lbs squat

any help and tips are welcome


#2

24/10/11
weight is in kgs
Deadlift 5x2 40/80/120/140/150x1
Flat bench 4x10 50/60/70/80x6
incline db bench 3x10, 25/30/32
1x max reps 25 x 13 reps
DB rows 4x10 32/35/38/45x7
seated rows 2x10 10/11*
1xmax 8x17
superset russian twists 3x10
sit ups 3x10
side bends 3x10
bridge 1 x max time 45sec
* no weight marked out


#3

25/10/11

rest day, controlled eating


#4

Vertical push pull day + arms

flat bench (explosive) 5x3x 50kgs
SS push press 4x3x 30/40/50/50
SS pull ups 5kg x5reps/7kg x4reps/ 10kg x4reps/ Bwx 6 reps
seated shoulder press 3x10x 25/30/32 1x10x25
SS rear lateral raises 4x10x 10/12/15/18
SS DB shrugs 4x10x 32/35/37/45x8

SS Hammer curls 3x10x 18/20/22
SS kickbacks 4x10x 15/18/20/22
SS preacher curls(machine) 3x8x 27/36/45kgs
SS parallel bar dips 3xmr 8/8/5
SS BB curls 2x8x 35/35kgs
incline Db extensions 3x8x 18/18/18kgs

notes:
need to add more power movements, hang snatch with shoulders to become more explosive


#5

31/10/11

popped my shoulder while db benching 38kg, going to see the physio tomorrow and replan strategy


#6

pulled shoulder so out for three weeks shit day


#7

FINALLY BACK IN GYM ON MONDAY USING THE WEST SIDE FOR SKINNY BASTARDS PROGRAM. DOING REHAB WORK, LOTS OF BANDS STRETCHING LIGHT DUMBBELL WORK