Disco Turbo Training 2000
Moderators: Mini Forklift Ⓥ, C.O., Richard, robert, SyrLinus
Disco Turbo Training 2000
Hello!
My introduction post can be found here:http://www.veganbodybuilding.com/phpBB2/viewtopic.php?f=2&t=16573
Training history: Started going to the gym serious again 2008 after 3 years of slacking.
Goal with Training, Get stronger and gain some size?
Height:180 cm
Weight: Around 84kg
Goal with diary: To log my progress.
Diet: Gluten free vegan 15% Protein 55% Carbs 30% Fat (My stomach doesn't like more protein)
Kcal: Around 2k kcal/day
Supplements: EAA protein at workout days, glutamin, Brutal FX preworkout and multivitamin tablets.
Training: Gym three times a week.
My introduction post can be found here:http://www.veganbodybuilding.com/phpBB2/viewtopic.php?f=2&t=16573
Training history: Started going to the gym serious again 2008 after 3 years of slacking.
Goal with Training, Get stronger and gain some size?
Height:180 cm
Weight: Around 84kg
Goal with diary: To log my progress.
Diet: Gluten free vegan 15% Protein 55% Carbs 30% Fat (My stomach doesn't like more protein)
Kcal: Around 2k kcal/day
Supplements: EAA protein at workout days, glutamin, Brutal FX preworkout and multivitamin tablets.
Training: Gym three times a week.
Last edited by npx on Sat Apr 25, 2009 9:50 am, edited 2 times in total.
We see the winners and "learn" from them, while forgetting the huge unseen cemetery of losers.
Re: Beach 2009 diet.
Since I'm about to catch a cold and didn't do my squat and deadlift workout today I will present my Monday workout as the first gym log.
weight kg x repetitions
Doing the rows and bench as supersets when I got the space for it in the gym.
Barbell Bent Over Row
Warmup
50kg x 10
60kg x 8
70kg x 6
Work
82,5kg x 6
92,5kg x 1
85kg x 6
95kg x 1
70kg x 15
Barbell Bench Press
Warmup
40kg x 10
60kg x 8
80kg x 6
Work
100kg x 6
115kg x 1
102,5kg x 5
117,5kg x 1
80kg x 12
Ab routine 5 different exercises straight sets.
HIIT on training cycle 16 min 30s intervals.
weight kg x repetitions
Doing the rows and bench as supersets when I got the space for it in the gym.
Barbell Bent Over Row
Warmup
50kg x 10
60kg x 8
70kg x 6
Work
82,5kg x 6
92,5kg x 1
85kg x 6
95kg x 1
70kg x 15
Barbell Bench Press
Warmup
40kg x 10
60kg x 8
80kg x 6
Work
100kg x 6
115kg x 1
102,5kg x 5
117,5kg x 1
80kg x 12
Ab routine 5 different exercises straight sets.
HIIT on training cycle 16 min 30s intervals.
Last edited by npx on Tue Feb 10, 2009 2:59 pm, edited 1 time in total.
We see the winners and "learn" from them, while forgetting the huge unseen cemetery of losers.
Re: Beach 2009 diet.
Got a cold on Thursday so I have basically been in the sofa all weekend. Started soft this morning 50min on the trainingcycle and will probably not hit the gym until Thursday since I have a lot in school. Checked my weight after the cardio and it was 83.6kg, pretty much the same weight as last Tuesday which means I didn't overeat this weekend.
We see the winners and "learn" from them, while forgetting the huge unseen cemetery of losers.
Re: Beach 2009 diet.
Barbell Seated Shoulder Press (Behind Neck)
Warmup
20kg x 10
25g x 8
30kg x 6
Work
47,5kg x 6
57,5kg x 1
50kg x 6
60kg x 1
37,5kg x 15+
Chinups (Palms against me)
Warmup
Machine x 10
Machine x 8
Bw x 6
Work
bw + 15kg x 6
bw + 30kg x 1
bw + 17.5kg x 6
bw + 32,5kg x 1
bw x 10 (Pulldown maskin)
Abs
No HIIT today due to my recent cold.
Warmup
20kg x 10
25g x 8
30kg x 6
Work
47,5kg x 6
57,5kg x 1
50kg x 6
60kg x 1
37,5kg x 15+
Chinups (Palms against me)
Warmup
Machine x 10
Machine x 8
Bw x 6
Work
bw + 15kg x 6
bw + 30kg x 1
bw + 17.5kg x 6
bw + 32,5kg x 1
bw x 10 (Pulldown maskin)
Abs
No HIIT today due to my recent cold.
Last edited by npx on Tue Feb 10, 2009 3:00 pm, edited 1 time in total.
We see the winners and "learn" from them, while forgetting the huge unseen cemetery of losers.

 Elephant
 Posts: 2960
 Age: 29
 Joined: Wed Jan 10, 2007 12:48 pm
 Location: Stockholm, Sweden.
 Contact:
Re: Beach 2009 diet.
Hey dude, I'm liking the weights. Your chinups are nice. I never do the chinups, only pullups but now I'm tempted to try.
Where do you work out?
Where do you work out?
cubby2112 wrote:When someone says you don't train "functionally," you should just punch them in the face. Ask them how "functional" of a movement that was.
Re: Beach 2009 diet.
Squat Front
Warmup
20kg x 10
40g x 8
60kg x 6
Work
70kg x 6
85kg x 1
72,5kg x 6
87,5kg x 1
55kg x 15
Deadlift
Warmup
80kg x 8
100kg x 6
Work
110kg x 6
125kg x 1
112,5kg x 6
127,5kg x 1
100kg x 10
Abs
No HIIT today due to laziness.
Comments: My deadlifts are pretty weak and I am taking it slow since I got a injury this autumn due to some faulty deadlifts. So now I am gonna take it real slow with the weights, I also hate to do it after squats.
Warmup
20kg x 10
40g x 8
60kg x 6
Work
70kg x 6
85kg x 1
72,5kg x 6
87,5kg x 1
55kg x 15
Deadlift
Warmup
80kg x 8
100kg x 6
Work
110kg x 6
125kg x 1
112,5kg x 6
127,5kg x 1
100kg x 10
Abs
No HIIT today due to laziness.
Comments: My deadlifts are pretty weak and I am taking it slow since I got a injury this autumn due to some faulty deadlifts. So now I am gonna take it real slow with the weights, I also hate to do it after squats.
Last edited by npx on Tue Feb 10, 2009 3:00 pm, edited 2 times in total.
We see the winners and "learn" from them, while forgetting the huge unseen cemetery of losers.
Re: Beach 2009 diet.
xjohanx wrote:Hey dude, I'm liking the weights. Your chinups are nice. I never do the chinups, only pullups but now I'm tempted to try.
Where do you work out?
Well I like chinups probably since pullups might be my weakest exercise on the upper body. I am rotating my training program every third week and in this one there was no pullups but it usually is.
Mostly I train at Sats in Vällingby but thinking about to change to fitness24seven since they are opening a new gym here and is alot cheaper.
We see the winners and "learn" from them, while forgetting the huge unseen cemetery of losers.
Re: Beach 2009 diet.
1h badminton this morning and the lovely scale said 82.8kg.
We see the winners and "learn" from them, while forgetting the huge unseen cemetery of losers.
Re: Beach 2009 diet.
Supersets today.
Barbell Bent Over Row
Warmup
50kg x 10
60kg x 8
70kg x 6
Work
85,0kg x 6
100kg x 1
87.5kg x 4 (Here my grip failed)
102,5kg x 0 (Grip fail)
75kg x 13 (Tired of the grip fail so I used straps )
Barbell Bench Press
Warmup
40kg x 10
60kg x 8
80kg x 6
Work
100kg x 6
115kg x 1
102,5kg x 6 (Success and this was todays goal)
117,5kg x 0 (Fail no excuses but I made it last time so probably not enough resting. )
80kg x 11
Ab routine 4 different exercises straight sets.
HIIT on training cycle 16 min 30s intervals.
Did put on to much weight on my 1rpms on the row otherwise a good workout. It was also to long between my lunch/breakfast and my training so I will adjust that. Last week with these workouts so next week will be a new ones.
Barbell Bent Over Row
Warmup
50kg x 10
60kg x 8
70kg x 6
Work
85,0kg x 6
100kg x 1
87.5kg x 4 (Here my grip failed)
102,5kg x 0 (Grip fail)
75kg x 13 (Tired of the grip fail so I used straps )
Barbell Bench Press
Warmup
40kg x 10
60kg x 8
80kg x 6
Work
100kg x 6
115kg x 1
102,5kg x 6 (Success and this was todays goal)
117,5kg x 0 (Fail no excuses but I made it last time so probably not enough resting. )
80kg x 11
Ab routine 4 different exercises straight sets.
HIIT on training cycle 16 min 30s intervals.
Did put on to much weight on my 1rpms on the row otherwise a good workout. It was also to long between my lunch/breakfast and my training so I will adjust that. Last week with these workouts so next week will be a new ones.
Last edited by npx on Tue Feb 10, 2009 2:59 pm, edited 1 time in total.
We see the winners and "learn" from them, while forgetting the huge unseen cemetery of losers.

 Elephant
 Posts: 2960
 Age: 29
 Joined: Wed Jan 10, 2007 12:48 pm
 Location: Stockholm, Sweden.
 Contact:
Re: Beach 2009 diet.
When you say HIT do you mean HIIT or what is it?
cubby2112 wrote:When someone says you don't train "functionally," you should just punch them in the face. Ask them how "functional" of a movement that was.
Re: Beach 2009 diet.
xjohanx wrote:When you say HIT do you mean HIIT or what is it?
Yeah it should be HIIT
We see the winners and "learn" from them, while forgetting the huge unseen cemetery of losers.

 Elephant
 Posts: 2960
 Age: 29
 Joined: Wed Jan 10, 2007 12:48 pm
 Location: Stockholm, Sweden.
 Contact:
Re: Beach 2009 diet.
That's hardcore dude, I used to do it and it's the most brutal shit I've ever done.
cubby2112 wrote:When someone says you don't train "functionally," you should just punch them in the face. Ask them how "functional" of a movement that was.
Re: Beach 2009 diet.
nice weights in here! keep it going!
my training.
The Squat:
“It's a great excuse to wear a big ass belt that makes you look less fat.”
 Dave Tate
The Squat:
“It's a great excuse to wear a big ass belt that makes you look less fat.”
 Dave Tate
Re: Beach 2009 diet.
Superset today
Barbell Seated Shoulder Press (Behind Neck)
Warmup
20kg x 10
30g x 8
35kg x 6
Work
50kg x 6
60kg x 1
52,5kg x 6
62,5kg x 1
40kg x 13
Chinups (Palms against me)
Warmup
Machine x 10
Machine x 8
Bw x 6
Work
bw + 17,5kg x 6
bw + 32,5kg x 1
bw + 20kg x 6
bw + 35kg x 1
bw x 11
Abs
No HIIT today due to I had to attend at a seminar right after the gym.
Comments: Had to stress through the workout today since I had a seminar that I had to attend to and therefore I did vertical shoulder and back workout instead of squats and dl. I will do them tomorrow when I have more time and no classes.
Barbell Seated Shoulder Press (Behind Neck)
Warmup
20kg x 10
30g x 8
35kg x 6
Work
50kg x 6
60kg x 1
52,5kg x 6
62,5kg x 1
40kg x 13
Chinups (Palms against me)
Warmup
Machine x 10
Machine x 8
Bw x 6
Work
bw + 17,5kg x 6
bw + 32,5kg x 1
bw + 20kg x 6
bw + 35kg x 1
bw x 11
Abs
No HIIT today due to I had to attend at a seminar right after the gym.
Comments: Had to stress through the workout today since I had a seminar that I had to attend to and therefore I did vertical shoulder and back workout instead of squats and dl. I will do them tomorrow when I have more time and no classes.
We see the winners and "learn" from them, while forgetting the huge unseen cemetery of losers.
Re: Beach 2009 diet.
Squat Front
Warmup
20kg x 10
40g x 8
60kg x 6
Work
72,5kg x 6
87,5kg x 1
75kg x 6
90kg x 1
55kg x 15
Deadlift
Warmup
80kg x 8
100kg x 6
Work
112,5kg x 6
127,5kg x 1
115kg x 6
130kg x 1
100kg x 8
Abs
No HIIT today since my legs was fried and I was lazy
Comments: Last workout for this program, new program in next week and I will begin with Bench and deadlift. It will probably suck since I did dl today. I should have a week rest here but I will skip it since I away from training last week due to a cold. So looking forward to next week when squat and deadlift is not in the same workout and no 1rpms. Now the feeding freenzy starts I got 1500 kcal to eat under 5 hours gotta love that.
Warmup
20kg x 10
40g x 8
60kg x 6
Work
72,5kg x 6
87,5kg x 1
75kg x 6
90kg x 1
55kg x 15
Deadlift
Warmup
80kg x 8
100kg x 6
Work
112,5kg x 6
127,5kg x 1
115kg x 6
130kg x 1
100kg x 8
Abs
No HIIT today since my legs was fried and I was lazy
Comments: Last workout for this program, new program in next week and I will begin with Bench and deadlift. It will probably suck since I did dl today. I should have a week rest here but I will skip it since I away from training last week due to a cold. So looking forward to next week when squat and deadlift is not in the same workout and no 1rpms. Now the feeding freenzy starts I got 1500 kcal to eat under 5 hours gotta love that.
We see the winners and "learn" from them, while forgetting the huge unseen cemetery of losers.
Return to “Online Training Journals & Blogs”
Who is online
Users browsing this forum: Google [Bot] and 9 guests