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Old 01-01-2011, 03:10 PM   #1
NTO
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Default NTO : 2011

After several years of being a distance runner this is my first serious attempt at weight training. Not a very strong guy but not afraid to do the work to get there. Looking forward to learning from the MAB gurus. No set training regiment right now, just trying to figure things out and have a ton of fun going through the journey. My diet is tweaked pretty tight, I'll post food as I see necessary.

Current stats:
47 yrs old
172 lbs.
BF% = ? ( I have a set of calipers and I'm clicking @ 22%. Not sure if I'm doing this correctly though. )
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Old 01-01-2011, 03:11 PM   #2
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2001-01-01

Chest

Warm up shoulders

BP
135 x 5
145 x 5
155 x 5
160 x 4, 2

Incline BP
95 x 10
105 x 8
115 x 6, 5, 6

Incline Flyes
30 x 10
35 x 10
40 x 8, 8

Dips
10, 8, 6
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Old 01-01-2011, 03:22 PM   #3
strkout35
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Great start man. Stay consistent and listen to guys on MAB and you can't go wrong!
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Old 01-01-2011, 03:54 PM   #4
highkick09
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Great start indeed mate! MAB people are brilliant help really helped me succeed. they really know what they talk about welcome!
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Old 01-01-2011, 08:40 PM   #5
Abaddon
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You're already on your way, by the looks of those bench numbers! And you already know diet is key - Good work.
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MY LOG

PERSONAL RECORDS
Axle clean-press: 100 kgs (220 lbs)
Bench press: 135 kgs (298 lbs) - 1st PL meet 16th October 2011
Deadlift w/Barbell: 180 kgs (397 lbs)
Deadlift w/Hexbar: 225 kgs (496 lbs)
Farmers walk: 240 kgs (530 lbs), 50 feet
Front squat: 100 kgs (220 lbs)
Log clean-press: 100 kgs (220 lbs)
Strict OHP: 85 kgs (187 lbs) 3 reps
Tyre flip: 260 kgs (573 lbs), 100 feet
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Old 01-02-2011, 12:19 AM   #6
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Get it done NTO. Aim for one extra rep every workout and you'll get there and then some.
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Old 01-02-2011, 05:41 PM   #7
NTO
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Default

Thanks fellas!

2001-01-02

Back

Warm up shoulders

Deads
50 x 10
140 x 8
190 x 8
210 x 5, 5, 5, 5, 5

TBar Rows
50 x 10
60x 8
70 x 10, 10, 10

Seated Cable Rows
80 x 10
90 x 8, 8, 8

Rope Pulls
20 x 8, 7, 6

Lat Pulls
60 x 8

Still rehabing a forearm strain. Any rowing/pulling movements are aggravating it. Will bump up weight and reps next round.
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Old 01-02-2011, 07:28 PM   #8
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Welcome and crush it!!
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Old 01-02-2011, 07:49 PM   #9
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Join Date: Oct 2010
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Quote:
Originally Posted by rippednmichigan View Post
Welcome and crush it!!
Thanks ripped!
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Old 01-02-2011, 07:58 PM   #10
bamazav
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Good Job NTO. Keep on plugging. I hope you feel better.
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Deadlift 402 PR
Total - 886 at 50 yrs 199.6 lbs

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