Muscle and Brawn Forums

Muscle and Brawn Forums (http://www.muscleandbrawn.com/forum/index.php)
-   Training Logs (http://www.muscleandbrawn.com/forum/forumdisplay.php?f=4)
-   -   NIKOLIC's Strength and Size log. (http://www.muscleandbrawn.com/forum/showthread.php?t=13578)

NIKOLIC 05-04-2013 08:09 PM

NIKOLIC's Strength and Size log.
 
Hello everyone.Starting my first log here.Here is some background info on me.Did a split routine when I first joined a gym, didn't see any progress and I quit after only 2 months in.Didn't train after that for about 6 months, then I saw the Starting Strength program and started to run it in November last year.Had a lot of issues with going to the gym 3 times a week, and there were weeks were I would only go once, since I have to travel to another city because of school.Stalled a lot and made lots of unnecessary breaks.
My goal is to get a lot stronger and compete in a PL meet next year.Sub to my log, I am open to criticism and advice.

Beginning Stats:
Height: 180cm
Weight: 74kg
1RM's:
Press:30kg
Bench:60kg
Oly Squat:70kg
Deadlift:80kg

Current Stats:
Height: 180cm
Weight: 83kg
1RM's:
Press:60kg
Bench:95kg
Oly Squat:110kg
Deadlift:155kg

These are all attempted maxes.

I will be running a 5x5 or 3x5 program depending on how much time I have to spend at the gym because of the time limit I have due to the bus schedule, 3xweek.

Program looks like this, working Monday,Tuesday,Friday alternating A and B workouts keeping GPP work on Saturday:

A:
OLYMPIC SQUAT
BENCH PRESS
BARBELL ROW
Face Pulls
Dips

B:
FRONT SQUAT
OVERHEAD PRESS
DEADLIFT
Hamstring work
Calves
Biceps Curls

C:GPP+Accessories

NIKOLIC 05-04-2013 08:23 PM

SATURDAY MAY 4, 2013:

GPP + Accessories:

BW:83kg

Sprints:
3x@60m 9.33; 8.97; 8.83; Not so sure if I got the start and finish timing right, kinda tough to measure by myself with the phone in my hand.

Pull-ups:
Chin-ups: 5x8xBW
Wide Grip Pull-ups: 5x5xBW
Close Grip Chin-ups: 5x5xBW

Abs:
4 rounds of:
Lying Leg Raises x10
Crunches x20
Planks @60sec
-----------------------------------------------------------------------------------------------------------------------------
Gonna start incorporating GPP work once a week when I start training again, haven't done any cardio in a long time so staring easy and slowly working my way up to more rounds of sprints.

big_swede 05-05-2013 03:33 AM

Welcome to mab and good luck!

leefarley 05-05-2013 03:58 AM

welcome MAB and good luck in your training.

EliteDreams 05-05-2013 04:55 AM

No worries Niko, welcome aboard!

NIKOLIC 05-05-2013 08:55 AM

Quote:

Originally Posted by big_swede (Post 359263)
Welcome to mab and good luck!

Quote:

Originally Posted by leefarley (Post 359270)
welcome MAB and good luck in your training.

Quote:

Originally Posted by EliteDreams (Post 359296)
No worries Niko, welcome aboard!

Thanks guys.

brad1224 05-05-2013 09:02 AM

Welcome to MAB! Kill this log!

NIKOLIC 05-05-2013 04:57 PM

Quote:

Originally Posted by brad1224 (Post 359346)
Welcome to MAB! Kill this log!

Thanks man, I'll try my best.

Tannhauser 05-05-2013 05:21 PM

Almost doubled your deadlift since you started training - excellent!

NIKOLIC 05-05-2013 05:46 PM

Quote:

Originally Posted by Tannhauser (Post 359517)
Almost doubled your deadlift since you started training - excellent!

Thanks, it's by far my favorite lift.Had a problem with mixed grip, always did left-under right-over, but when I tried it the other way around, almost tore my biceps tendon.Switched to hook grip because it feels more natural and my thumbs don't hurt at all so far.

Forgot to put goals in my first post, so here they are.

Goals by the end of 2013:
1RM's
Press:85kg
Bench:125kg
Squat:160kg
Deadlift:200kg

All this while staying under 90kg.


All times are GMT -5. The time now is 01:22 PM.

Powered by vBulletin® Version 3.8.5
Copyright ©2000 - 2014, vBulletin Solutions, Inc.