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Reload this Page cra_training_zy,s might as well make a training log, training log.
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cra_training_zy,s might as well make a training log, training log.
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Default cra_training_zy,s might as well make a training log, training log. - 06-08-2012, 06:13 PM

hi everybody welcome to cra_training_zy,s (aka, crazy about training) training log.

reason im doing it is i want to share my training experiences with you all,

a) for motivation and encouragment. and b) because i like feedback and advice. like you i want to be a better bodybuilder, and listening and taking on board advice is a good way to go.

i used to train 6 days a week, but have found better results on a 3 day split, so thats what im training on at the moment.

i guess i,ll start by rounding up the last 2 days of training, i wont lie about my weights because in the long run that wont help at all, and i will convert from kg to lbs so you know what im talking about.

i start my week with legs on a wednesday,

front squats:

1st set, 110lbs, 10 reps.

2nd set, 135lbs 9 reps.

3rd set, 155lbs 7 reps.

wide stance legpress:

1st set, 420lbs, 12 reps.

2nd set, 510lbs, 12 reps.

3rd set, 600lbs 10 reps.

sissy squats

got kicked out of the gym due to closing, so i went out into the carpark and found the nearest lampost to hang onto and cracked on with 3 sets of 8 reps.

note all sets were to failure.


fridays (tonights session) was chest and back.

incline dumbells

1st set, 60,s for 12 reps.

2nd set, 65,s for 9 reps.

3rd set 70,s for 7 reps.

incline flys

45,s for 12 reps.

50,s for 10 reps.

55,s for 8 reps.

push ups

i would normally do weighted dips, but ive got a slight chest injury at the moment and dips aggrivate it, so i just knock out a few sets of push ups to finish chest.

barbell row

1st set, 135lbs 12 reps.

2nd set, 155lbs 9 reps.

3rd set, 165lbs, 7 reps.

one arm underhand dumbell row

1st set, 90lb 10 reps.

2nd set, 100lbs 9 reps.

3rd set, 110lbs 8 reps.

strait arm pulldowns

i usually alternate between these and pull downs, with the strait arm pull down im just going quite light just to stretch my back and get a bit of a pump going.

i perform all my sets to failure, as i wouldnt do it any other way.

as you can see im not the strongest guy out there, but i do like to get stuck into a medium high rep range. i have a day off and then im in the gym for sundays shoulder and arm workout.

as a note i usually hit the calves at some point during week, its just a matter of when. i tend not to bother with direct abs training as i find with he amount of compound work i do i find i hit them quite effectivley.



thanks for dropping by!
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Default 06-11-2012, 08:11 AM

Quote:
Originally Posted by cra_training_zy View Post
sissy squats

got kicked out of the gym due to closing, so i went out into the carpark and found the nearest lampost to hang onto and cracked on with 3 sets of 8 reps.
Haha! Niice!


What are some of your goals if you don't mind sharing? Getting big, cutting down, getting show/meet ready, etc


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Default 06-11-2012, 10:13 AM

Quote:
Originally Posted by emekajokammor View Post
Haha! Niice!


What are some of your goals if you don't mind sharing? Getting big, cutting down, getting show/meet ready, etc

my goal is to gain as much mass as naturally possible while staying as lean as i can. last year i was on a cut and lost too much size and strengh, and when i bulk i gain a little bit too much fat. so im trying to slowly do both (adding mass and losing fat) its difficult because everything has to be just right, its like balancing a scale. im not sure if the two can work together but im soon going to find out. in a few years when im happy ive gained enough size, i can then slowly over a year reduce and get ready for a show, i would do it purley for fun because for me being competitve makes me very aggressive and unhappy. at the end of the day, i have alot of fun training and i love the sport, so im in no rush to suddenly gain 40lbs of muscle and drop to 3% body fat in 12 weeks. just being in the gym and giving it all ive got every session is what matters to me. the fun i have, friends ive met along the way, learning about my body, progressivley adding extra weight on the bar every week, getting that extra rep is what its all about. the results are just a bonus.
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Default 06-11-2012, 02:46 PM

Thats what it's all about, doing what makes you happy

We're here to help you in reaching your goal. It's really tough to add mass and lose fat naturally and i usually suggest that people do either or but, if you feel that you can do it and have the patentice to keep at it. Then go for it


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Default 06-11-2012, 03:03 PM

cheers mate :-)
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Default 06-13-2012, 01:07 AM

What up crazy, welcome to the forum
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Default 06-13-2012, 08:01 AM

hi onetiredkris, glad to be here this is a great forum, your all much friendlier than most of the other fittness forums ive been on. got a few updates to make in this log, once i have a chance to sit down i,ll add them. only a shoulder and arm, and another leg workout to add.
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Default 06-22-2012, 11:38 AM

sorry training log, havent updated you for a while. when i get chance i will update all of my training activity, in honesty my training has been pretty consistent and fluid, progressive strengh gains and all is going well. the only thing thats chnged is my diet. im following the lean gains protocol and loving it. im eating some huge meals and i feel fantastic, already i feel in complete control and im not relly craving junk food. i feel a bit clogged up in the mid section so maybe i should space out that 8 hour eating window a bit more, im eating 2 ridiculously big meals, all protein is comming from meat so as you can immgine, no protein suppliments means im eating alot of food. my carbs are at a moderate level and my fat intake is high. if my body adapts to the 2 big feedings then i will keep it that way.
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Default 06-22-2012, 12:46 PM

Its all good homie, happy to know your still hitting the iron and checking in whenever you can


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Default 06-22-2012, 01:24 PM

Yeah, don't worry.... I'm just as bad. Do what you can when you can.


FREE YOUR MIND AND YOUR ASS WILL FOLLOW
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Default 06-24-2012, 06:59 AM

mass while staying tight is a good plan. stick to it. not checking in cuz your busy happens to us all,dont worry about iit.


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Default 06-26-2012, 11:07 AM

Welcome, hope to see some of your logs up soon!


OFWGKTA
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Default 07-08-2012, 10:20 PM

here we go then, since ive done alot of training latley and not logged it i,ll just give you the round up,

ive managed to break a platu on my incline dumbells, i was stuck on the 70 pounders for 6 or 7 reps for months then i have suddenly rocketed through and am now hitting the 70,s for 11 reps and have moved onto the 75,s and am getting 7 reps. i feel i will get 8 reps next week. i have a goal to hit the 90 pounders by christmas and am confident i can do it if i keep progressing.

my front squat has also made stedy progress im on 155lbs for 12 reps now so ive gone up 5 reps since my last post. my barbell row has also gone up to 180lbs for 6 reps.

i also hit my first 700lb leg press on wednesday got 8 reps.

so thats the major announcments, everything else is makig steady progress.

im still following the leangains protocol, i did my first 24 hour fast the other day, was pretty easy. i broke my fast with a 3500 calorie meal that consisted of,

1lb of turkey

1lb of rice (measured dry)

100ml of olive oil

1lb of mixed veg

5 whole eggs

5 scoops of whey whipped into a desert.


i then ate that and fell asleep lol.

so all in all been some good progress, i will make sure i log my wokouts after i do them while its fresh in my mind, look forward to your future feed back as we journey on.

Last edited by cra_training_zy; 07-08-2012 at 10:25 PM.
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Default 07-09-2012, 07:47 AM

Good post! Keep your goals at mind and i know you will meet them. Probably sooner than you think!


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Default 07-15-2012, 10:14 PM

Congrats on the progress! Good work!


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Default 07-16-2012, 09:11 AM

cheers mate! many more updates to come everything still going well.
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Default 07-16-2012, 12:02 PM

cool


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Default 07-16-2012, 01:38 PM

going to post my chest and back workout from saturday, it was alot of fun and lifted some heavy weights (for me anyway lol)

incline dumbell press

60,s 12 reps

65,s 11 reps

75,s 8 reps (i am 1 rep closer to my christams target of the 90,s for 6 reps)

incline flys

45,s 12 reps

50,s 9 reps

55,s 7 reps

push ups

brought these back in, and kept them in my routine. they are very under rated in my eyes they do a really good job of hitting the chest hard at the end of my dumbell work. perfomed 3 sets to failure.

barbell row

135, 12 reps

155, 9 reps

180, 7 reps

one arm underhand row

100lbs, 12 reps

110lbs, 12 reps

then i wanted to try out those nasty and rusty 140 pound dumbells that are kept in the corner gathering dust and havent been used since 1984, there so old they squeek when you lift them, and the usual everyday gym rat is scared to use them (but im not) lol. had no idea what to expect but i managed to forge 3 reps on each side, i then went back to the 110,s and perfomed some nice slow and steady reps to fatigue.

strait arm pull down

3 sets to streach out and get an pump.

i,ll post up my other 2 workouts in a bit.
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Default 07-16-2012, 01:43 PM

Way to work them 140's!


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Default 07-16-2012, 01:46 PM

just noticed where your from. whearabouts in brighton.


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