npx Posted January 29, 2009 Share Posted January 29, 2009 (edited) 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 cmWeight: 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/daySupplements: EAA protein at workout days, glutamin, Brutal FX preworkout and multivitamin tablets.Training: Gym three times a week. Edited April 25, 2009 by npx Link to comment Share on other sites More sharing options...
npx Posted January 29, 2009 Author Share Posted January 29, 2009 (edited) 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 1060kg x 870kg x 6 Work 82,5kg x 692,5kg x 185kg x 695kg x 170kg x 15 Barbell Bench Press Warmup 40kg x 1060kg x 880kg x 6 Work 100kg x 6115kg x 1102,5kg x 5 117,5kg x 180kg x 12 Ab routine 5 different exercises straight sets. HIIT on training cycle 16 min 30s intervals. Edited February 10, 2009 by npx Link to comment Share on other sites More sharing options...
npx Posted February 2, 2009 Author Share Posted February 2, 2009 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 More sharing options...
npx Posted February 5, 2009 Author Share Posted February 5, 2009 (edited) Barbell Seated Shoulder Press (Behind Neck) Warmup 20kg x 1025g x 830kg x 6 Work 47,5kg x 657,5kg x 150kg x 660kg x 137,5kg x 15+ Chinups (Palms against me) Warmup Machine x 10Machine x 8Bw x 6 Work bw + 15kg x 6bw + 30kg x 1bw + 17.5kg x 6bw + 32,5kg x 1bw x 10 (Pulldown maskin) Abs No HIIT today due to my recent cold. Edited February 10, 2009 by npx Link to comment Share on other sites More sharing options...
xjohanx Posted February 6, 2009 Share Posted February 6, 2009 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? Link to comment Share on other sites More sharing options...
npx Posted February 6, 2009 Author Share Posted February 6, 2009 (edited) Squat Front Warmup 20kg x 1040g x 860kg x 6 Work 70kg x 685kg x 172,5kg x 687,5kg x 155kg x 15 Deadlift Warmup 80kg x 8100kg x 6 Work 110kg x 6125kg x 1112,5kg x 6127,5kg x 1100kg 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 February 10, 2009 by npx Link to comment Share on other sites More sharing options...
npx Posted February 6, 2009 Author Share Posted February 6, 2009 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 More sharing options...
npx Posted February 7, 2009 Author Share Posted February 7, 2009 1h badminton this morning and the lovely scale said 82.8kg. Link to comment Share on other sites More sharing options...
npx Posted February 10, 2009 Author Share Posted February 10, 2009 (edited) Supersets today. Barbell Bent Over Row Warmup 50kg x 1060kg x 870kg x 6 Work 85,0kg x 6100kg x 187.5kg 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 1060kg x 880kg x 6 Work 100kg x 6115kg x 1102,5kg 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 February 10, 2009 by npx Link to comment Share on other sites More sharing options...
xjohanx Posted February 10, 2009 Share Posted February 10, 2009 When you say HIT do you mean HIIT or what is it? Link to comment Share on other sites More sharing options...
npx Posted February 10, 2009 Author Share Posted February 10, 2009 When you say HIT do you mean HIIT or what is it?Yeah it should be HIIT Link to comment Share on other sites More sharing options...
xjohanx Posted February 10, 2009 Share Posted February 10, 2009 That's hardcore dude, I used to do it and it's the most brutal shit I've ever done. Link to comment Share on other sites More sharing options...
xphilx Posted February 11, 2009 Share Posted February 11, 2009 nice weights in here! keep it going! Link to comment Share on other sites More sharing options...
npx Posted February 12, 2009 Author Share Posted February 12, 2009 Superset today Barbell Seated Shoulder Press (Behind Neck) Warmup 20kg x 1030g x 835kg x 6 Work 50kg x 660kg x 152,5kg x 662,5kg x 140kg x 13 Chinups (Palms against me) Warmup Machine x 10Machine x 8Bw x 6 Work bw + 17,5kg x 6bw + 32,5kg x 1bw + 20kg x 6bw + 35kg x 1bw 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 More sharing options...
npx Posted February 13, 2009 Author Share Posted February 13, 2009 Squat Front Warmup 20kg x 1040g x 860kg x 6 Work 72,5kg x 687,5kg x 175kg x 690kg x 155kg x 15 Deadlift Warmup 80kg x 8100kg x 6 Work 112,5kg x 6127,5kg x 1115kg x 6130kg x 1100kg 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 More sharing options...
xjohanx Posted February 14, 2009 Share Posted February 14, 2009 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 Link to comment Share on other sites More sharing options...
npx Posted February 14, 2009 Author Share Posted February 14, 2009 Trainingcycle 75 min which resultet in a weight of 82.7kg. So no weightloss this week but probably because a lack of cardio and some overfeeding on my fabulous lasagna Link to comment Share on other sites More sharing options...
xphilx Posted February 15, 2009 Share Posted February 15, 2009 Barbell Seated Shoulder Press (Behind Neck) 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. Link to comment Share on other sites More sharing options...
npx Posted February 15, 2009 Author Share Posted February 15, 2009 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 6,5,4,10-15dead lift 6,5,4,10-15 Total 8 work sets Pass B superset 1Pull ups 6,5,4Seated shoulder press front 6,5,4 superset 2 Ez-Bar biceps curl 6,6Barbell Bench Press Close grip 6,6 Total 10 work sets Pass C Barbell rows reversed gripSquats 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 More sharing options...
npx Posted February 17, 2009 Author Share Posted February 17, 2009 weight x reps (goal reps) Barbell Bench Press Warmup 40kg x 1060kg x 880kg x 6 Work 102,5kg x 6105kg x 4 (5)107,5kg x 475g x 12 (15) Deadlift Warmup 60kg x 880kg x 6100kg x 4 Work 120kg x 6125kg x 5130kg x 4100kg 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 More sharing options...
xphilx Posted February 17, 2009 Share Posted February 17, 2009 nice benching and lifting! Link to comment Share on other sites More sharing options...
npx Posted February 19, 2009 Author Share Posted February 19, 2009 nice benching and lifting!Ty Todays workout: Superset 1 Pull Ups Warmup x kg x 10 (Random Machine)x kg x 8BW x 6 Work BW + 7.5kg x 6BW + 10kg x 5BW + 12,5kg x 3 (4) Barbell Seated Shoulder Press Front Warmup 20kg x 1025g x 835kg x 6 Work 55kg x 5 (6) To heavy decrease weight52,5kg x 555kg x 4 Superset 2 Ez-Bar Biceps Warmup 20kg x 8 Work 30 x 630 x 615 x 10 Barbell Benchpress Close Grip (Smith) Warmup 40kg x 8 Work 60kg x 680kg x 650kg 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 More sharing options...
xphilx Posted February 19, 2009 Share Posted February 19, 2009 how will those doses look like?and will we see progress pics someday? in the near future? Link to comment Share on other sites More sharing options...
npx Posted February 19, 2009 Author Share Posted February 19, 2009 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)1 102 203 304 405 406 307 208 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 More sharing options...
xphilx Posted February 19, 2009 Share Posted February 19, 2009 a small fat white nerd . we could be siblings! The downside with taking creatine on a diet is that I will look even fatter with all the fluids. true. i'm experiencing it these days once again. Link to comment Share on other sites More sharing options...
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