Jump to content

Disco Turbo Training 2000


npx
 Share

Recommended Posts

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.

Edited by npx
Link to comment
Share on other sites

  • Replies 124
  • Created
  • Last Reply

Top Posters In This Topic

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.

Edited by npx
Link to comment
Share on other sites

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.

Link to comment
Share on other sites

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.

Edited by npx
Link to comment
Share on other sites

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.

Edited by npx
Link to comment
Share on other sites

Hey dude, I'm liking the weights. Your chin-ups are nice. I never do the chin-ups, only pull-ups but now I'm tempted to try.

Where do you work out?

Well I like chin-ups probably since pull-ups 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 pull-ups 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.

Link to comment
Share on other sites

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.

Edited by npx
Link to comment
Share on other sites

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.

Link to comment
Share on other sites

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.

Link to comment
Share on other sites

How does the new workout look? You're not doing only deadlifts and bench presses right? I mean Beach 2009 is about biceps and abs you know

 

On Tuesday it's only bp, dl and abs yes. Abs I'm doing every workout and my arms will get some trainings on my second workout of the week I think. But hey my arms getting alot of punishment when I am doing rows, benchpress etc and my abs gets killed by the deadlift and squats.

 

Basically my next three weeks will be

 

%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%

 

Pass A

 

Bench press 6,5,4,10-15

dead lift 6,5,4,10-15

 

Total 8 work sets

 

Pass B

 

superset 1

Pull ups 6,5,4

Seated shoulder press front 6,5,4

 

superset 2

 

Ez-Bar biceps curl 6,6

Barbell Bench Press Close grip 6,6

 

Total 10 work sets

 

Pass C

 

Barbell rows reversed grip

Squats

 

8 work sets

 

%%%%%%%%%%%%%%%%%%%%%%%%%%%%%

 

All my workouts build around these exercises just with variation. Like the shoulder press is front this time and last three weeks it was behind now I am doing pull ups instead of chin ups etc. This works when I was new In the gym I did like 18-20 worksets per workout and I only got overtrained so this works better for me. I am also very strict with my repetitions never use forced reps etc.

 

now a question for you. why the behind neck press? never had any problems with your shoulders there? mine would probably kill me if i would do the shoulder press behind the neck.

 

Well when I am seated I never use the backboard of the bench I am sitting on and I am also use a free barbell and not smithmachine. I think most people got a problem with this exercise since they either got problems with their rotator cuffs and therefore should not do it or the using backboard a smithmachine and to much weight.

 

But as a said earlier I do variation of the exercises and this three weeks I will do them in front.

Link to comment
Share on other sites

weight x reps (goal reps)

 

Barbell Bench Press

 

Warmup

 

40kg x 10

60kg x 8

80kg x 6

 

Work

 

102,5kg x 6

105kg x 4 (5)

107,5kg x 4

75g x 12 (15)

 

Deadlift

 

Warmup

 

60kg x 8

80kg x 6

100kg x 4

 

Work

 

120kg x 6

125kg x 5

130kg x 4

100kg x 10 (15)

 

Ab routine 4 different exercises straight sets.

 

HIIT on training cycle 16 min 30s intervals.

 

Comments: Was tired today my and stomach has been pretty bad all weekend and my food was hardly optimal either. But I did go through the workout and only failed at the second bp set so I pretty satisfied. Honestly I am on a diet and all increases in weight should be considered a success so I am not complaining. Also the deadlift is also easier when it is not paired with squats.

Link to comment
Share on other sites

nice benching and lifting!
Ty

 

Todays workout:

 

Superset 1

 

Pull Ups

 

Warmup

 

x kg x 10 (Random Machine)

x kg x 8

BW x 6

 

Work

 

BW + 7.5kg x 6

BW + 10kg x 5

BW + 12,5kg x 3 (4)

 

Barbell Seated Shoulder Press Front

 

Warmup

 

20kg x 10

25g x 8

35kg x 6

 

Work

 

55kg x 5 (6) To heavy decrease weight

52,5kg x 5

55kg x 4

 

Superset 2

 

Ez-Bar Biceps

 

Warmup

 

20kg x 8

 

Work

 

30 x 6

30 x 6

15 x 10

 

Barbell Benchpress Close Grip (Smith)

 

Warmup

 

40kg x 8

 

Work

 

60kg x 6

80kg x 6

50kg x 10

 

Abs

 

No HIIT since I had short of time and had to attend to a seminar.

 

Comments: Did some bad weight estimation on the shoulderpresses and started to high. The rest of the workout I felt pretty low and as soon as my stomach can handle it I will probably start with some heavy creatine doses

Link to comment
Share on other sites

Progress pics will have to wait until summer probably, not much to see atm a small fat white nerd . If my stomach was fully functional I would probably do a 8 week period of creatine with the following dosage.

 

Week Daily intake (Grams)

1 10

2 20

3 30

4 40

5 40

6 30

7 20

8 10

 

It was a couple of years since I last used it so the effect would probably be pretty good. I liked that version of the dosage better than the classic loading phase and 5g each day but thats me. The downside with taking creatine on a diet is that I will look even fatter with all the fluids.

Link to comment
Share on other sites

Create an account or sign in to comment

You need to be a member in order to leave a comment

Create an account

Sign up for a new account in our community. It's easy!

Register a new account

Sign in

Already have an account? Sign in here.

Sign In Now
 Share




×
×
  • Create New...