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 Post subject: Re: Sam's Food & Training
PostPosted: Sun Sep 28, 2008 4:04 am 
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Elephant
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Joined: Sat Dec 22, 2007 6:32 am
Posts: 1188
Location: Newcastle, Australia
Sunday 28/09/08

Squats 5 x 5 x 90 kg / 198 lb
Seated DB press 5 x 5 x 24 kg / 53 lb
One arm DB rows 5 x 5 x 36 kg / 79 lb
Dips 3 x F

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Last edited by sosso on Mon Oct 13, 2008 10:39 pm, edited 1 time in total.

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 Post subject: Re: Sam's Food & Training
PostPosted: Wed Oct 01, 2008 8:26 pm 
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Elephant
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Joined: Sat Dec 22, 2007 6:32 am
Posts: 1188
Location: Newcastle, Australia
I have been a bit slack these past few days because I'm visiting my family. My routine has been a bit disrupted, but today I found a really good gym that my sister recommended. It was actually really nice to train in unfamiliar surroundings. I was one of two people using the free weights area, which was great. Lots of nice old steel plates.. none of this fancy new rubber coated stuff :lol:

Squat 5 x 5 x 205 lb / 93 kg
Barbell clean & overhead press 5 x 5 x 88 lb / 40 kg
Deadlift 1 x 5 x 135 lb / 61 kg
One arm dumbbell clean & press 3 x 5 x 45 lb / 20 kg
Pull up 3 x failure

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Last edited by sosso on Mon Oct 13, 2008 10:38 pm, edited 1 time in total.

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 Post subject: Re: Sam's Food & Training
PostPosted: Fri Oct 03, 2008 7:55 am 
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Elephant
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Joined: Sat Dec 22, 2007 6:32 am
Posts: 1188
Location: Newcastle, Australia
Squats 5 x 5 x 95 kg / 209.5 lb
Seated DB press 5 x 5 x 22.5 kg / 49.5 lb (I swear these were heavier than the 24 kg dumbbells I normally use!)
One arm DB rows 5 x 5 x 35 kg / 77 lb (same story here.. felt heavier than the 36 kg dumbbell I've used before!)
Dips 3 x 10
Cable crossover 3 x 10 x 60 kg / 132 lb

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Last edited by sosso on Mon Oct 13, 2008 10:40 pm, edited 1 time in total.

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 Post subject: Re: Sam's Food & Training
PostPosted: Fri Oct 10, 2008 4:04 am 
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Elephant
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Joined: Sat Dec 22, 2007 6:32 am
Posts: 1188
Location: Newcastle, Australia
After about a week without weight training due to not having access to a gym on my holiday, I got back into it tonight. It hasn't been an exercise-free week though. I've been doing some body weight training and swimming, which has been nice.

Tonight 10/10/08

Squat 5 x 5 x 205 lb / 93kg
Barbell Clean & Overhead Press 5 x 5 x 88 lb / 40 kg
Deadlift 1 x 5 x 135 lb / 61 kg
Wide Grip Lat Pulldown 3 x 5 x 135 lb / 61 kg
Pullup 2 x 5

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Last edited by sosso on Mon Oct 13, 2008 10:37 pm, edited 1 time in total.

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 Post subject: Re: Sam's Food & Training
PostPosted: Fri Oct 10, 2008 5:48 am 
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Elephant
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Joined: Sat Dec 22, 2007 6:32 am
Posts: 1188
Location: Newcastle, Australia
7 weeks and 5 days until I see my girlfriend for the first time since May 15... not that I'm counting or anything :P

I'm going for it! Lots of hard work and no excuses, no skipping days.. and LOTS of FOOD. I also have 3 assignments due in about a month, but I'll get those out of the way soon! Most classes are over now and it's just a matter of finishing work and handing it in.

Pretty happy with the progress so far. My weight has gone up by 10 kg / 22 lb since January and fat has dropped noticeably.

I've noticed the most growth in my chest, back, shoulders and legs.

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 Post subject: Re: Sam's Food & Training
PostPosted: Sat Oct 11, 2008 8:58 pm 
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Elephant
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Joined: Sat Dec 22, 2007 6:32 am
Posts: 1188
Location: Newcastle, Australia
Deep Squat 5 x 5 x 60kg / 132 lb

Superset
Dumbbell bench press 5 x 5 x 24kg / 53 lb
One arm dumbbell row 5 x 5 x 34kg / 75 lb (6 reps with left arm each set, 5 with right... left side needs to catch up a bit)

Seated dumbbell press (on flat bench) 2 x 5 x 16 kg / 35 lb

Dips 3 x 10

Seated row 3 x 5 x 68 kg / 150 lb

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Last edited by sosso on Mon Oct 13, 2008 10:32 pm, edited 1 time in total.

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 Post subject: Re: Sam's Food & Training
PostPosted: Mon Oct 13, 2008 10:31 pm 
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Elephant
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Joined: Sat Dec 22, 2007 6:32 am
Posts: 1188
Location: Newcastle, Australia
14/10/08

Squat
Warm up 3 x 5 x 60 kg / 132 lb
5 x 5 x 80 kg / 176 lb

Barbell Clean & Overhead Press
3 x 5 x 40 kg / 88 lb

Powercleans
5 x 3 x 50 kg / 110 lb

Seated Dumbbell Press
5 x 5 x 22 kg / 48.5 lb

Wide Grip Pull-ups
3 x 3

Chin-ups
3 x 5

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Last edited by sosso on Fri Nov 21, 2008 6:01 am, edited 1 time in total.

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 Post subject: Re: Sam's Food & Training
PostPosted: Mon Oct 13, 2008 11:35 pm 
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Elephant
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Joined: Mon May 29, 2006 2:48 am
Posts: 2179
Location: Sydney
sosso wrote:
Pretty happy with the progress so far. My weight has gone up by 10 kg / 22 lb since January and fat has dropped noticeably.

I've noticed the most growth in my chest, back, shoulders and legs.


Nice Work Sam
A good Clean bulk adding nothing but muscle

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 Post subject: Re: Sam's Food & Training
PostPosted: Tue Oct 14, 2008 5:47 am 
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Elephant
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Joined: Sat Dec 22, 2007 6:32 am
Posts: 1188
Location: Newcastle, Australia
Thanks Chris!

I haven't written about food in a while, so here's what I've had today:

Breakfast
Oats with banana and rice milk
Water
Vitamin supplements - Iron, Zinc, Glucosamine, B12

Mid-morning
Apricot Leda bar
Water
One Orange

Lunch
Bean Burrito (beans, tomatoes, carrots, celery, spices)
Water

Post Workout
Shake with rice milk & chocolate flavoured rice protein
Handful of dates
Water

Snack
Walnuts and Brazil nuts
Water
Banana
Apple juice

Dinner
Fried rice - brown rice, carrots, celery, capsicum, mushrooms, soy sauce
Water
Banana

I also snack on dates and mixed unsalted nuts whenever I'm hungry throughout the day.

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 Post subject: Re: Sam's Food & Training
PostPosted: Tue Oct 14, 2008 9:48 pm 
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Elephant
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Joined: Sat Dec 22, 2007 6:32 am
Posts: 1188
Location: Newcastle, Australia
HEY YOU!

Image

Do you like VEINS?

Image

Image

Image

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 Post subject: Re: Sam's Food & Training
PostPosted: Wed Oct 15, 2008 6:01 pm 
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Elephant
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Joined: Sat Dec 22, 2007 6:32 am
Posts: 1188
Location: Newcastle, Australia
Sometimes I feel like I complicate things too much, so I'm going to try to keep it very simple by doing the Rippetoe's [edit] Wichita Falls Novice Program. I'm going to drop the weights a bit, especially squats, because I've realised I haven't been going deep enough.

Day 1
Squat 3x5
Bench press/press 3x5 (alternating each week)
Chin-ups: 3 sets to failure or add weight if completing more than 15 reps

Rest one day

Day 2
Squat 3x5
Press/bench press 3x5 (alternating each week)
Deadlift 1x5/Powerclean 5x3 (alternating each week)

Rest one day

Day 3
Squat 3x5
Bench press/press 3x5 (alternating each week)
Pull-ups: 3 sets to failure or add weight if completing more than 15 reps

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Last edited by sosso on Fri Nov 21, 2008 6:04 am, edited 1 time in total.

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 Post subject: Re: Sam's Food & Training
PostPosted: Wed Oct 15, 2008 8:59 pm 
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Elephant
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Joined: Sat Dec 22, 2007 6:32 am
Posts: 1188
Location: Newcastle, Australia
I started with the "Day 2" routine today because Tuesday's workout was similar to "Day 1"

Squat
1 x 5 x 60 kg / 132 lb
1 x 5 x 65 kg / 143 lb
3 x 5 x 70 kg / 154 lb

Dumbbell Bench Press
2 x 5 x 22 kg / 48.5 lb
3 x 5 x 24 kg / 53 lb

Deadlift
1 x 5 x 50 kg / 110 lb
1 x 5 x 60 kg / 132 lb

All felt pretty easy but I'm just going to progress steadily, aiming to add at least 5kg to deadlifts, 5 kg to squats and 2.5 - 5 kg to all presses each workout and focus on good form.

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 Post subject: Re: Sam's Food & Training
PostPosted: Fri Oct 17, 2008 7:30 pm 
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Elephant
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Joined: Sat Dec 22, 2007 6:32 am
Posts: 1188
Location: Newcastle, Australia
Squat
1 x 5 x 60 kg / 132 lb
1 x 5 x 70 kg / 154 lb
3 x 5 x 75 kg / 165 lg

Overhead Press
3 x 5 x 40 kg / 88 lb

Pull-up
3 x 5 Wide grip
1 x 3 Close grip to finish

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 Post subject: Re: Sam's Food & Training
PostPosted: Mon Oct 20, 2008 6:22 am 
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Elephant
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Joined: Sat Dec 22, 2007 6:32 am
Posts: 1188
Location: Newcastle, Australia
Full Squat
1 x 10 x 60 kg / 132 lb
1 x 5 x 60 kg / 132 lb
3 x 5 x 80 kg / 176 lb

Squats felt really good. My form is so much better and I'm finding it much easier to add weight each workout.

Dumbbell Bench Press
1 x 10 x 20 kg / 44 lb
2 x 5 x 24 kg / 53 lb
3 x 5 x 26 kg / 57 lb

These felt pretty good. I think I'll need to keep using the 26 kg DB's for a couple more workouts.. they weren't exactly easy and I feel that going up to 28 kg right away would be too much.

Pull-up
3 x 5

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 Post subject: Re: Sam's Food & Training
PostPosted: Mon Oct 20, 2008 10:25 am 
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Gorilla
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Joined: Mon Jul 07, 2008 1:54 pm
Posts: 831
Location: Anchorage, AK (Alaska)
Your workouts are looking good and consistent. Consistency is the key, keep at it. :D


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