Time to Play The Game...
Age: 19
Current height: 5"11/6"
Current weight: 80kg
BF%: mid/late teens to early twenties.
Current PBs after a year of lifting:
•
102.5x1 bench;
•
140x5 squat (did this in less than three months of squatting at the later end of 2011)
•
160x1 deadlift;
•
60x1 OHP;
•
50kg one arm DB row x10;
•
8 chin-ups (+5kg);
•
6 dips (+20kg).
Background: Went from 16.5 stone in March 2011 to 12.5 stone now whilst gaining mass and getting stronger. Can only hope for similar progress in a year's time.
Memorable achievements:
•
Doing sets on max on my first machine in the gym (the leg curl machine) back in Summer 2011;
•
Dropping under 14 stone in October 2011 after a three month plateau;
•
Squatting three plates for reps November 2011;
•
First ever chin up and dip in December 2011;
•
First ever pull up, one handed chin up and weighted chins and dips in January 2012;
•
Benching 100kg for the first time in February 2012;
•
Getting and going under 13 stone in February 2012;
•
First time ever seeing top abs in February 2012.
Current plan: Cutting to 10-12% bf whilst lifting three times a week till the end of May. Bench Monday, deadlift Wednesday, squat Friday. Go at maintenance till the end of July and then begin a slow bulk. Let the Iranian leg genetics begin.
Personal bests with dates that they were set:
BB bench:
Dips: +20kg x9. 09/04/2012.
OHP: 45x523/04/2012.
Cable tricep pushdowns:
Incline DB flies:
Lateral side raises:
Deadlift:
Deficit deadlift:100x3x2. 13/04/2012.
Chin ups:+10kg x5 19/04/2012.
One arm DB row:
Barbell curl:40x5. 19/04/2012.
Power shrug:150x10. 19/04/2012.
Reverse flies:
Preacher curl machine:
(edited 11 years ago)
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Original post by u4m1r
You Iranian? Strong squat genetics.
Well, my mom's side comes from the Iranian speaking bit of Kabul in Afghanistan so I think that side originally comes from Iran whilst my dad's from Pakistan. I can speak both Persian and Urdu etc. I will do 20 rep squats as finishers after a few sets of squats again once I'm done forever cutting.
(edited 12 years ago)
Strong squats for reps man...
In to watch progress.
In to watch progress.
Monday 9th April 2012 - Bench day.
BB Bench: All reps done a couple of inches away from hitting chest. 20x8, 40x6, 60x4, 80x6, 75x6, 72.5x6, 70x6. Good rep PB and I had atleast one or two more reps in every set. Going up next time.
Dips:(+20kg) 9, 7. PB on the 9, felt pretty easy too and even beat PB on the set after 9. Going for 10 next time. 10 and 6 unweighted ones after.
OHP: 20x8, 40x5x3. Got to start somewhere with this, pretty easy and strict. Going up next time.
Cable pushdowns: Done on the lat pulldown machine as I can do stack pretty easily now on the other cables. #5x10, #6x10x2.
Incline DB flies: 17.5x10, 12.5x10. Beat last week but will do this next week too to try and get the reps a bit slower.
Lateral side raises: 8x10x2.
Left knee being giving me trouble since Saturday and was pretty much hobbling to the gym today but it appears to have fixed itself whilst in the gym but all in all a good session.
BB Bench: All reps done a couple of inches away from hitting chest. 20x8, 40x6, 60x4, 80x6, 75x6, 72.5x6, 70x6. Good rep PB and I had atleast one or two more reps in every set. Going up next time.
Dips:(+20kg) 9, 7. PB on the 9, felt pretty easy too and even beat PB on the set after 9. Going for 10 next time. 10 and 6 unweighted ones after.
OHP: 20x8, 40x5x3. Got to start somewhere with this, pretty easy and strict. Going up next time.
Cable pushdowns: Done on the lat pulldown machine as I can do stack pretty easily now on the other cables. #5x10, #6x10x2.
Incline DB flies: 17.5x10, 12.5x10. Beat last week but will do this next week too to try and get the reps a bit slower.
Lateral side raises: 8x10x2.
Left knee being giving me trouble since Saturday and was pretty much hobbling to the gym today but it appears to have fixed itself whilst in the gym but all in all a good session.
(edited 11 years ago)
Friday 13th April 2012 - Deadlift day.
Left knee still pretty messed up, don't know what's wrong with it. Doesn't bother me at all until I start walking out of the house when it is pretty hard to walk.
DL: 60x5. Knee giving me issues on the way down, as it did with the following deficits which I wanted to try.
Deficit DL on a platform around 15cm high: 60x5, 100x3, 100x3.
DL: 60x5.
Chins: 10, 10, 6. Finally back to double figures on these.
DB row: 22.5x8, 40x8x3.
BB curl: Couldn't find collars so couldn't use an olympic BB so stuck to old one. 11.25 each sidex12 with good form, x10 with good form, then x10 with 7.5kg each side with pretty good form though I didn't really feel it.
Shrugs: Forgot my chalk so tried a farmers walk with 40kg or so, pretty easy.
Reverse flies: Tried another style today with one knee on the bench and pushing head down and doing them, did 6kgx15x2 then did #4 on the machine for 10 reps.
Preacher curl machine: 40x10. Very easy, reasonable pump.
Pretty poor really, but pleased with the chins. Last time I got 10+ was 24th January so yeah.
Left knee still pretty messed up, don't know what's wrong with it. Doesn't bother me at all until I start walking out of the house when it is pretty hard to walk.
DL: 60x5. Knee giving me issues on the way down, as it did with the following deficits which I wanted to try.
Deficit DL on a platform around 15cm high: 60x5, 100x3, 100x3.
DL: 60x5.
Chins: 10, 10, 6. Finally back to double figures on these.
DB row: 22.5x8, 40x8x3.
BB curl: Couldn't find collars so couldn't use an olympic BB so stuck to old one. 11.25 each sidex12 with good form, x10 with good form, then x10 with 7.5kg each side with pretty good form though I didn't really feel it.
Shrugs: Forgot my chalk so tried a farmers walk with 40kg or so, pretty easy.
Reverse flies: Tried another style today with one knee on the bench and pushing head down and doing them, did 6kgx15x2 then did #4 on the machine for 10 reps.
Preacher curl machine: 40x10. Very easy, reasonable pump.
Pretty poor really, but pleased with the chins. Last time I got 10+ was 24th January so yeah.
Wednesday 19th April 2012 - Bench day.
BB Bench: All reps done a couple of inches away from hitting chest. 20x8, 40x6, 60x4, 82.5x6 (different spotter today was spotting me with the reps on this set touching chest), 80x6, 75x6, 70x6. Going up next time again.
Dips:(+20kg) 9, 6. Was going for 10, almost locked out but couldn't get it. Did 10 unweighted ones after.
OHP: 20x8, 42.5x5x3. Pretty easy and strict again, I think the last rep of the third set was push pressed. Going up next time.
Dips on the Hammer Strength Machine: 80x10, 70x10, 60x10, 40x10. Used instead of cables as they were being used.
Incline DB flies: 15x8, 12.5x8. A bit slower than last week albeit lighter. Felt a good stretch.
Lateral side raises: 7x10x2. Decent form.
Left knee being giving me trouble since Saturday and was pretty much hobbling to the gym today but it appears to have fixed itself whilst in the gym but all in all a good session.
BB Bench: All reps done a couple of inches away from hitting chest. 20x8, 40x6, 60x4, 82.5x6 (different spotter today was spotting me with the reps on this set touching chest), 80x6, 75x6, 70x6. Going up next time again.
Dips:(+20kg) 9, 6. Was going for 10, almost locked out but couldn't get it. Did 10 unweighted ones after.
OHP: 20x8, 42.5x5x3. Pretty easy and strict again, I think the last rep of the third set was push pressed. Going up next time.
Dips on the Hammer Strength Machine: 80x10, 70x10, 60x10, 40x10. Used instead of cables as they were being used.
Incline DB flies: 15x8, 12.5x8. A bit slower than last week albeit lighter. Felt a good stretch.
Lateral side raises: 7x10x2. Decent form.
Left knee being giving me trouble since Saturday and was pretty much hobbling to the gym today but it appears to have fixed itself whilst in the gym but all in all a good session.
I'm not interested in fitness. I just came to say, thanks to you, I lost The Game. Thanks very much.
Original post by Mdawg
Why don't you bench full RoM?
I lose a lot of tightness when hitting the chest, it may be because I bench very similar to a Gironda bench where the bar is almost upto my neck and on occasions has hit the rack on the way up. This is probably because I have crap shoulders compared as I've not pressed much at all as you can see in the log.
I'm the leanest I've ever been and I look pretty good compared to what I used to. In a shirt, arms look pretty big compared to the average build and chest comes out quite a lot, legs are naturally massive but are getting smaller and I have a wideish back so quite a big frame. Veins do pop sometimes, especially during workouts but I don't have much of a roadmap on my arms yet. Fat wise, I think I'd have to go down to 72-75kg to get a six pack though at times I do get the top two abs coming through. I don't think I really look chubby anymore, I definitely used to when I was around 14 stone last August where there was a lot more fat on the face. This all changes if you don't lift, of course - you could be 65kg and still look pretty skinnyfat. Hope this helps.
Original post by Tango189
I lose a lot of tightness when hitting the chest, it may be because I bench very similar to a Gironda bench where the bar is almost upto my neck and on occasions has hit the rack on the way up. This is probably because I have crap shoulders compared as I've not pressed much at all as you can see in the log.
I'm not really sure I understand this. Benching near your neck is a technical flaw that is easy to correct, so why not just correc it so you can bench with a full RoM? If you partial bench then it makes any numbers you put up much less useful for comparing strength, both with yourself over time and with other people.
Thursday 19th April 2012 - Deadlift day.
Left knee still messed up. Really annoying me know, if it's not fixed soon I'll have to see the GP about it.
DL: 60x5, 100x5, 120x5, 140x1, 150x1. Knee didn't really hurt this time and all sets were pretty easy. Will try 160 for reps next week.
Chins: (+10kg): 5. Bodyweight ones: 10, 6.
DB row: 22.5x8, 45x8x3. Couldn't find a 42.5kg DB anywhere but 45s were easy enough, will try same for 10x3 next week.
BB curl: 40x5, 30x8, 7.5 each side on non Oly bar x15. Finally using an Oly bar now, harder to grip the thicker bar so probably more forearms being used - no swing at all on any set. Last set was very easy and should have used a heavier BB.
Shrugs: 100x8, 140x10, 150x10. Will try 150 for more reps next time.
Reverse flies: #6 on the machine for two sets of 10 reps.
DL felt okay, rows and flies good, new PBs for chins, curls and shrugs.
Left knee still messed up. Really annoying me know, if it's not fixed soon I'll have to see the GP about it.
DL: 60x5, 100x5, 120x5, 140x1, 150x1. Knee didn't really hurt this time and all sets were pretty easy. Will try 160 for reps next week.
Chins: (+10kg): 5. Bodyweight ones: 10, 6.
DB row: 22.5x8, 45x8x3. Couldn't find a 42.5kg DB anywhere but 45s were easy enough, will try same for 10x3 next week.
BB curl: 40x5, 30x8, 7.5 each side on non Oly bar x15. Finally using an Oly bar now, harder to grip the thicker bar so probably more forearms being used - no swing at all on any set. Last set was very easy and should have used a heavier BB.
Shrugs: 100x8, 140x10, 150x10. Will try 150 for more reps next time.
Reverse flies: #6 on the machine for two sets of 10 reps.
DL felt okay, rows and flies good, new PBs for chins, curls and shrugs.
(edited 12 years ago)
Monday 23rd April 2012 - Bench day.
BB Bench: All reps done hitting chest with a half second pause. 20x8, 40x6, 60x4, 85x4, 80x4, 70x5. Should have got 85x6, will do it again next week. Still not comfortable with this hitting the chest stuff, I feel more fatigued after it yet feel less of a contraction in the muscle - may be because I do lockout at the top for two or three seconds on every rep, but doesn't everyone?
Dips: 15, 11. Pretty easy, did BW as there was no belt.
OHP: 20x5, 45x5,45x4. Failed the last one one the second set, probably due to a short break or something as it didn't feel all that hard.
Clean and press: 30x8, 30x5. First time ever trying these, were pretty cardio intensive. Shoulders pretty much gone after this.
Lateral side raises: 6x10x2. Good form and shoulders were even more destroyed.
Incline DB flies: 7x10x2. 10 second rest between the first and second sets. Focused on an extremely slow postive and negative, and a 3 second hold at the start of the movement.
Pretty rubbish session to be honest, but I'm still happy as my knee is more less fixed which means hopefully I can deadlift heavy again soon. Will carry on training 2x a week until the last week of May when I can then do atleast 3/4 sessions a week and get probably the best gains I've ever made like I did during January.
BB Bench: All reps done hitting chest with a half second pause. 20x8, 40x6, 60x4, 85x4, 80x4, 70x5. Should have got 85x6, will do it again next week. Still not comfortable with this hitting the chest stuff, I feel more fatigued after it yet feel less of a contraction in the muscle - may be because I do lockout at the top for two or three seconds on every rep, but doesn't everyone?
Dips: 15, 11. Pretty easy, did BW as there was no belt.
OHP: 20x5, 45x5,45x4. Failed the last one one the second set, probably due to a short break or something as it didn't feel all that hard.
Clean and press: 30x8, 30x5. First time ever trying these, were pretty cardio intensive. Shoulders pretty much gone after this.
Lateral side raises: 6x10x2. Good form and shoulders were even more destroyed.
Incline DB flies: 7x10x2. 10 second rest between the first and second sets. Focused on an extremely slow postive and negative, and a 3 second hold at the start of the movement.
Pretty rubbish session to be honest, but I'm still happy as my knee is more less fixed which means hopefully I can deadlift heavy again soon. Will carry on training 2x a week until the last week of May when I can then do atleast 3/4 sessions a week and get probably the best gains I've ever made like I did during January.
(edited 11 years ago)
Friday 27th April 2012 - Deadlift day.
DL: 60x5, 100x3, 120x1, 165x1, 140x3, 100x10. 165 is a new PR, first time hitting above 2x bodyweight - went up pretty easy till about 4/5 of the way, stuck about 3/4 seconds there - pulled hips back even more and it went up. Held lockout for ~20 seconds just to prove to myself it was locked fully. Would have got 170 without too much difficulty I think, I'll try that next week. Lower back not too great after the long lockout on the top set, really not great after the two sets after that.
Chins: 11, 6. Lower back killing after the first set and was why I stopped at those reps, otherwise pretty easy.
DB row: 22.5x8, 45x10x3. Good, thought I would fail here but didn't. Will go 50x5 for sets next week.
BB curl: 30x8x2, 30x3 (10 second rest), 30x3.
DB hammer curl: 8x10 - Very good form but felt hard, not done these in 6 months + but I was doing 30kg for 5 reps per hand with a lot of swing back then.
Shrugs: 60x12, 100x10, 140x10. Not finding it easy to do the first pull of the sets up. I'll give 150 a go again next week.
Reverse flies: #7x15, #7x12.
DL: 60x5, 100x3, 120x1, 165x1, 140x3, 100x10. 165 is a new PR, first time hitting above 2x bodyweight - went up pretty easy till about 4/5 of the way, stuck about 3/4 seconds there - pulled hips back even more and it went up. Held lockout for ~20 seconds just to prove to myself it was locked fully. Would have got 170 without too much difficulty I think, I'll try that next week. Lower back not too great after the long lockout on the top set, really not great after the two sets after that.
Chins: 11, 6. Lower back killing after the first set and was why I stopped at those reps, otherwise pretty easy.
DB row: 22.5x8, 45x10x3. Good, thought I would fail here but didn't. Will go 50x5 for sets next week.
BB curl: 30x8x2, 30x3 (10 second rest), 30x3.
DB hammer curl: 8x10 - Very good form but felt hard, not done these in 6 months + but I was doing 30kg for 5 reps per hand with a lot of swing back then.
Shrugs: 60x12, 100x10, 140x10. Not finding it easy to do the first pull of the sets up. I'll give 150 a go again next week.
Reverse flies: #7x15, #7x12.
(edited 11 years ago)
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