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Old 02-24-2014, 07:33 AM   #1
twombles62
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Join Date: Feb 2014
Location: Melbourne, Australia
Posts: 36
Training Exp: 2-3 years
Training Type: Bodybuilding
Fav Exercise: Barbell Rows
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Default twombles62 log

So I thought I'd start a log. Might update this sporadically but we will see, as I don't keep a physical log.

About me: 23 Male from Australia.
6'2 185lbs. Been lifting seriously for about a year. Biggest idol is Steve Reeves, definitely.

At the moment I'm doing the Reeves inspired workout from Bodybuilding.com with one or two slight changes, but almost to the letter.

I'm currently about 12% bodyfat, I think. Can see veins in shoulders/arms but only the top 2 abs, and some definition in legs when I flex.

Pretty sick of cutting for the last 3 months or so on 1800/2200 (rest/lift days) calories I'm considering bumping calories up to maintenance (2600) then slowly increasing to build some more muscle with as little fat as possible.
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Old 02-24-2014, 07:37 AM   #2
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Monday's workout: weights in kg

OHP:
30 x 10
30 x 10
25 x 10

Dips:
Bodyweight x 12 x 3 sets

One arm rows
32.5 x 12 x 3

Barbell Curls
27.5 x 12
27.5 x 10
22.5 x 10

Close grip bench
50 x 12 x 3

Leg press
140 x 8 x 3

Calves
160 x 15 x 2

Crunches, reverse crunches, obliques x 2
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Old 02-24-2014, 07:39 AM   #3
twombles62
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Fav Exercise: Barbell Rows
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My press numbers, especially overhead/shoulders are weak. I had a broken collarbone a few years ago and I think it's healed in a way that restricts my movement/power overhead.

Last edited by twombles62; 02-24-2014 at 07:42 AM.
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Old 03-22-2014, 10:33 PM   #4
twombles62
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Decided to do the log in a book that I can fill out between sets. Easier that way.
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Old 08-17-2014, 06:22 AM   #5
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Join Date: Feb 2014
Location: Melbourne, Australia
Posts: 36
Training Exp: 2-3 years
Training Type: Bodybuilding
Fav Exercise: Barbell Rows
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6 month update:

Weight: 208.5 lbs
Calories: 2800 -> 3050
Bodyfat (estimate): probably around 15%. More definition than at 3 months ago but I think I underestimated it back then.

Routine pretty much unchanged throughout:
Tuesday
Squats 5x5
DB overhead press 3x10
Dips 3x10
BB Rows 3x10
Curls 3x10
Pushdowns 3x10
Abs 3x12
Calves 2x15
Back hyperextension 2x12

Thursday
Squats 5x5
BB OHP 3x10
Bench 3x10
DB Rows 3x10
Curls 3x10
Lying triceps extension 3x10
Abs
Calves 2x15
Hyperextension

Saturday
Deadlifts 3x5
DB OHP 3x10
DB Incline press 3x10
Pullups 2x10
Curls 3x10
CGBP 3x10
Abs
Calves 2x15


Planning on cutting down for 8-10 weeks to ~10% bodyfat on about 2250 cals a day, possibly starting in another fortnight. Might look at dropping some volume (especially in the triceps movements).

Last edited by twombles62; 08-17-2014 at 06:25 AM.
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Old 08-17-2014, 01:04 PM   #6
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Welcome to mab and good luck!
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Old 08-22-2014, 10:21 PM   #7
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Thanks mate!

Cutting routine: ICF 5x5. 3 days a week.

Workout A
Squats 3 x 5
Bench 3 x 5
Rows 3 x 5
Shrugs 2 x 8
Triceps ext 2 x 8
Curls 2 x 8
Hypers 2 x 10
Cable crunches 2 x 10
Calves 2 x 15

Workout B
Squats 3 x 5
Deads 1 x 5
Standing Press 3 x 5
Rows 3 x 5 (10% lighter)
CGBP 2 x 8
Curls 2 x 8
Cable Crunches 2 x 10
Calves 2 x 15
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Old 04-24-2015, 05:15 PM   #8
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Join Date: Feb 2014
Location: Melbourne, Australia
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Training Type: Bodybuilding
Fav Exercise: Barbell Rows
Reputation: 510
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Another update!

History so far after starting this log.

2014
- February: 1800 calories, 185lbs 15+% (definitely not 12% like I originally thought)
- February -> August: 1800 - 3000 calories, 208lbs ~20% some alright strength gains, started squatting and deadlifting at least once per week each, until a back injury at basketball stopped both for 6 weeks or so. Lost strength in both lifts.
- August ->January: 3000-> 1800 calories, 184lbs 12+% bodyfat. Maintained strength on this cut, improved cardiovascular performance.

2015
- January -> April: 1800->2900 calories: 184lbs 12% bodyfat. Reverse dieted for these 3 months, and appeared to have improved body composition. Deadlifts, Squats, Bench all above pre back injury levels.
- April - 2100 calories: 4 week mini cut, currently half way. Noticing some quick body composition changes, vascularity all the way up to my shoulders. Looking to get to maybe 176lbs 10%..

Future plans:
- July: travelling Europe, so will try and eat around maintenance, very little training.
- August -> Lean gaining, eating as many calories as I can while not exceeding 1.5lbs per month weight gain. Going to make sure weight gain only comes when there are strength gains. Will try and adjust targets in future but would love to have an extended gaining period up until Sep/Oct 2016 and try and add 20lbs in 15 months, with some mini 4-6 week cuts keeping the bodyfat levels down.

Last edited by twombles62; 04-24-2015 at 05:18 PM.
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Old 04-24-2015, 05:39 PM   #9
twombles62
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Join Date: Feb 2014
Location: Melbourne, Australia
Posts: 36
Training Exp: 2-3 years
Training Type: Bodybuilding
Fav Exercise: Barbell Rows
Reputation: 510
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I know I didn't focus on strength and didn't train intensely enough during my last 'bulk' so I put on a lot of fat. Looking forward to getting some good strength and muscle gains when I bump calories back up soon.

Keen to make sure all gains are quality gains from now on, following on advice from videos of Alberto Nunez and the 3DMJ guys. My training now is mainly inspired by old school physique athletes, who mainly focus on strength gains for size, like Reg Park, and by Steve's book Massive Iron.
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