duc's journal to 95kg - Ausbb

nozila · 15-03-2011, 01:51 PM

Hi all,

Its been a while since Ive documented my training log. Use to have one on ns.com, but that has been dormant for a while now. Anyways, Im currently ~85ish kg and plateauing atm body weight wise and strength training wise. So I hope this log will give me some idea of where I need to improve on. Advice would be much appreciated as well.

Here is an old before and after pic, Im pretty much the same in the after pic. Most recent one (black and white) was taken in 2011.

From what I last recall there are my current lifts

squats
-140x5
-160x5
-170x4

military press
-70x5x2
-80x4x2
(aiming to be able to press body weight)

bench press (flat)
-100x5x3
-110x4x3
(i cant seem to surpass 110kg, never had a spotter so afraid to push it. have tried in squat rack but still not adding any extra weight to lift)

dead lifts
-150x5x3
-160x3x2
(have trouble gripping onto the bar, i think it maybe of callous on hands. have tried farmers walk in the past, but havent looked at alternative to improve grip)

I'll add my nutritional intake later.

lozzo · 15-03-2011, 04:41 PM

nice lifts mate. if your having trouble with grip, try chalk and mixed grip. also try to just grip the bar with your fingers not the palm of your hand to avoid caluses.

Grippy · 15-03-2011, 07:04 PM

Solid lifts mate. As Lozzo said, have a crack with chalk and mixed grip, makes a massive difference.

BigJim · 15-03-2011, 07:25 PM

Im pretty sure i remember those traps from ns.com lol. Massive!

Good luck with your goals buddy!

Dancelot · 15-03-2011, 07:36 PM

My OCAU and Viet brother.

I have a solution for your strength plateau: sign up for a powerlifting comp.

Deadlift grip: chalk, mixed grip and a bar that isn't shit.

Callouses help if you manage them so they don't get too big.

nozila · 16-03-2011, 01:45 AM

Had a gym session tonight, first day back in over 4 days. Worked on shoulders & back.

Military Press
-40x6x1
-76x5x3
-86x4x3

Dead Lift
-130x5x3
-176x5x4

Seat Cable Rows
-103x10x1
-123x10x4

Dumb Bell Shoulder Press (wish they had kettle bells)
-65pounds x5x3 for each shoulder
-70pounds x5x2 for each shoulder
-80pounds x5x4 for each shoulder

Front Lateral Raises (from 6 o' clock to 12 o' clock - if that makes sense, using 20 kg plate)
-20kg x5x4

Not the best workout today, was preoccupied with other things on mind thus couldn't concentrate 100%.

Oh well, looking forward to Thursday when I do squats.

pistachio · 16-03-2011, 02:07 AM

why the fuck does EVERYONE has bigger traps then me??? lol

looking solid mate. how tall are ya?

nozila · 16-03-2011, 12:45 PM

I wouldn't say my traps are bigger, if you look at the 2007 pic I had traps they just weren't prominent until I did weights.

Im about 1.6m, typically short asian.

Think I better hit the milk bottle and start to do my shakes again to gain some weight.

nozila · 17-03-2011, 11:45 PM

Gym session tonight

Squats
60x5x2
110x5x2
150x5x3
160x5x3

Leg Press
180x10x4

Bench Press Flat
60x5x1
100x5x3
110x4x4

Smith Machine Flat Bench Press
60x5x2
80x6x2
90x6x4

PTC · 18-03-2011, 12:38 AM

Welcome Nozila, good to see your still lifting

15-03-2011, 01:51 PM	#1 (permalink)
nozila Rookie Join Date: Nov 2010 Gender: Posts: 33	duc's journey to 95kg Hi all, Its been a while since Ive documented my training log. Use to have one on ns.com, but that has been dormant for a while now. Anyways, Im currently ~85ish kg and plateauing atm body weight wise and strength training wise. So I hope this log will give me some idea of where I need to improve on. Advice would be much appreciated as well. Here is an old before and after pic, Im pretty much the same in the after pic. Most recent one (black and white) was taken in 2011. From what I last recall there are my current lifts squats -140x5 -160x5 -170x4 military press -70x5x2 -80x4x2 (aiming to be able to press body weight) bench press (flat) -100x5x3 -110x4x3 (i cant seem to surpass 110kg, never had a spotter so afraid to push it. have tried in squat rack but still not adding any extra weight to lift) dead lifts -150x5x3 -160x3x2 (have trouble gripping onto the bar, i think it maybe of callous on hands. have tried farmers walk in the past, but havent looked at alternative to improve grip) I'll add my nutritional intake later. Last edited by nozila; 15-03-2011 at 02:06 PM.

15-03-2011, 04:41 PM	#2 (permalink)
lozzo Elite Member Join Date: Nov 2010 Location: Redcliffe Gender: Posts: 968	nice lifts mate. if your having trouble with grip, try chalk and mixed grip. also try to just grip the bar with your fingers not the palm of your hand to avoid caluses. __________________ Anytime, Anything, Anywhere

15-03-2011, 07:04 PM	#3 (permalink)
Grippy Fat Member Join Date: Nov 2009 Location: Asshole of Oz:Adelaide Gender: Training Exp:Just Started Muscle Goals:More Strength Posts: 2,831	Solid lifts mate. As Lozzo said, have a crack with chalk and mixed grip, makes a massive difference. __________________ *Aint no way but the hard way!* Grippy Lifting Things! S - 220 / D - 245 / B - 140/ BW - 108

15-03-2011, 07:25 PM	#4 (permalink)
BigJim Active Member Join Date: Sep 2009 Location: Radelaide Gender: Posts: 2,530	Im pretty sure i remember those traps from ns.com lol. Massive! Good luck with your goals buddy! __________________ Best Lifts = 195kgSQ 142.5kgB 230kgDL BW = 100.8kg http://ausbb.com/member-training-dia...s-journal.html

15-03-2011, 07:36 PM	#5 (permalink)
Dancelot Active Member Join Date: Jan 2010 Location: Squatting in the curl rack Gender: Posts: 1,216	My OCAU and Viet brother. I have a solution for your strength plateau: sign up for a powerlifting comp. Deadlift grip: chalk, mixed grip and a bar that isn't shit. Callouses help if you manage them so they don't get too big. __________________ First you get the powerlifts, then you get the women, then you get the money.

16-03-2011, 01:45 AM	#6 (permalink)
nozila Rookie Join Date: Nov 2010 Gender: Posts: 33	Had a gym session tonight, first day back in over 4 days. Worked on shoulders & back. Military Press -40x6x1 -76x5x3 -86x4x3 Dead Lift -130x5x3 -176x5x4 Seat Cable Rows -103x10x1 -123x10x4 Dumb Bell Shoulder Press (wish they had kettle bells) -65pounds x5x3 for each shoulder -70pounds x5x2 for each shoulder -80pounds x5x4 for each shoulder Front Lateral Raises (from 6 o' clock to 12 o' clock - if that makes sense, using 20 kg plate) -20kg x5x4 Not the best workout today, was preoccupied with other things on mind thus couldn't concentrate 100%. Oh well, looking forward to Thursday when I do squats.

16-03-2011, 02:07 AM	#7 (permalink)
pistachio Active Member Join Date: Sep 2009 Gender: Training Exp:5-10 Years Muscle Goals:Build Muscle Posts: 2,681	why the fuck does EVERYONE has bigger traps then me??? lol looking solid mate. how tall are ya? __________________ Before I started training: 60 something kgs Long term goal: 90-95kgs lean/ripped (5-8%bf) 2013 Training log 2013 goals - Bring up weaknesses, get to high 90's with a respectable level of bodyfat (sub 12%).

16-03-2011, 12:45 PM	#8 (permalink)
nozila Rookie Join Date: Nov 2010 Gender: Posts: 33	I wouldn't say my traps are bigger, if you look at the 2007 pic I had traps they just weren't prominent until I did weights. Im about 1.6m, typically short asian. Think I better hit the milk bottle and start to do my shakes again to gain some weight.

17-03-2011, 11:45 PM	#9 (permalink)
nozila Rookie Join Date: Nov 2010 Gender: Posts: 33	Gym session tonight Squats 60x5x2 110x5x2 150x5x3 160x5x3 Leg Press 180x10x4 Bench Press Flat 60x5x1 100x5x3 110x4x4 Smith Machine Flat Bench Press 60x5x2 80x6x2 90x6x4

18-03-2011, 12:38 AM	#10 (permalink)
PTC Active Member Join Date: Jul 2009 Location: Frankston Gender: Posts: 6,736	Welcome Nozila, good to see your still lifting