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Old 12-02-2012, 09:31 AM   #1521
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Quote:
Originally Posted by Kuytrider View Post
Bench
90kg: 7 sets of 2, 1 set of 3
70Kg: 2 sets of 6, 1 set of 7

Power Cleans
40x5,6 60x3 70x2
80(176) x 1

Deadlift
140kg: 7 sets of 2, 1 set of 3
110kg: 3 sets of 6
that's some strong working Kuyt ... keep smashing the wts ...

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Originally Posted by Kuytrider View Post
Squat
110(242) 8 sets of 2 - Pretty rough

OHP
50(110) 6, 6, 5 - Disappointing

Close Grip Pulldown
Pin 10: 1 x 10
Pin 11: 1 x 8
Pin 12: 1 x 6
some strong numbers again Kuyt ... keep charging hard ..
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Old 12-02-2012, 01:19 PM   #1522
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Rough but you got it done. Will respond to PM soon. Sorry for the delay.
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Old 12-03-2012, 04:43 AM   #1523
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Thanks guys and thanks for the advice Steve

Instead of waiting until January for any nonsense New Year's Resolutions, I have resolved to begin on the journey to achieve my goals for 2013 right now. Below is the program I am following for the foreseeable future (it is in 2 week cycles). If it looks familiar, it's because T-Bone is doing virtually the same thing. I hope to match his dedication and determination. If I don't do this for at least 6 months, I'm going to kick myself in the groin repeatedly and take up knitting!

Week 1 session 1 Strength Chest
Bench Press - 6 sets of 3 - raise weight when hit
DB Press - 3 x 10
Incline Press - 3x10
Rope Pulldown - 3x10
DB Pullover - 3 x 10

Week 1 session 2 Density Back
Power cleans x singles - Raise weight when I hit 5 singles
Deadlifts x singles. Up weight when I can hit 15 in 10 minutes.
Chins - Raise weight when I hit 30 reps in 7 sets
Pendlay Row - 7 sets for 30 reps

Week 1 session 3 Strength Shoulders + Gunz
Push Press - 6 sets of 3 - Raise weight when it happens
Side Lat Raise - 3 x 10
Seated DB Press - 3 x 10
Hammer Curls - 3 x10
Reverse Curls - 3 x 10

Week 1 session 4 Density Legs
Squat - Raise weight when I hit 30 reps in 5 sets
RDL - 35 reps in 7 sets
Calves - 3 x 12
Leg extension - 40 reps in 7 sets

Week 2 session 1 density chest
Bench Press - 30 reps in 7 sets
CGBP - as above
Dips - as above

Week 2 session 2 strength back
Deadlifts - 6 sets of 3 - raise weight
Machine Row (close grip) 3 x 10
Lat Pulldown - 3 x 10
1 Arm row - 3 x 10
BB Shrugs - 3 x 10

week 2 session 3 density shoulders + gunz
Strict OHP - 7 sets up to 30
BTNP - as above
BB Curl - as above

Week 2 session 4 strength legs
Squats - 6 sets of 3 - raise weight
Leg Press - 3x12
Leg extension 3 x 12
Good Morning 3 x 12
Leg Curls - 3 x 12
Calves 3 x 12

That's it and I'm also going to need to be more aggressive in my weight loss. 8 more weeks and I am done with the cutting so I hope to be around 180 by then. I am 189 at present. This means dropping weights a tad and just being consistent.
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Last edited by Kuytrider; 12-04-2012 at 08:24 AM.
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Old 12-03-2012, 05:01 AM   #1524
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Love this style of routine. You'll kill it.
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Old 12-03-2012, 03:20 PM   #1525
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Old 12-03-2012, 03:47 PM   #1526
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Good luck Kuyt, don't beat yourself up too much if you need a change. Just keep your eye on your markers of progress over the long haul.
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Old 12-04-2012, 01:46 AM   #1527
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Originally Posted by Kuytrider View Post
If I don't do this for at least 6 months, I'm going to kick myself in the groin repeatedly and take up knitting!
You keep your eye on program and we will take care of kicking part ...
You will rock ...

Quote:
Week 1 session 1 Strength Chest
Bench Press - 6 sets of 3 - raise weight when hit
DB Press - 3 x 10
Incline Press - 3x10
Rope Pulldown - 3x10
Machine Flyes - 3 x10
DB Pullover - 3 x 10

Week 1 session 2 Density Back
Power cleans x singles - Raise weight when I hit 5 singles
Deadlifts x singles. Up weight when I can hit 10 in 10 minutes.
Chins - Raise weight when I hit 30 reps in 7 sets
Pendlay Row - 7 sets for 30 reps

Week 1 session 3 Strength Shoulders + Gunz
Push Press - 6 sets of 3 - Raise weight when it happens
Side Lat Raise - 3 x 10
Hammer Curls - 3 x10
Reverse Curls - 3 x 10

Week 1 session 4 Density Legs
Squat - Raise weight when I hit 30 reps in 5 sets
RDL - 30 reps in 7 sets
Calves - 3 x 12
Leg extension - 3 x 12

Week 2 session 1 density chest
Bench Press - 30 reps in 7 sets
CGBP - as above
Dips - as above

Week 2 session 2 strength back
Deadlifts - 6 sets of 3 - raise weight
Machine Row (close grip) 3 x 10
Lat Pulldown - 3 x 10
BB Shrugs - 3 x 10

week 2 session 3 density shoulders + gunz
Strict OHP - 7 sets up to 30
BTNP - as above
BB Curl - as above

Week 2 session 4 strength legs
Squats - 6 sets of 3 - raise weight
Leg Press - 3x12
Leg extension 3 x 12
Good Morning 3 x 12
Calves 3 x 12
Programs looks very good ... kill it Kuyt ...
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Old 12-04-2012, 03:30 AM   #1528
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best of luck with the new program P,

180 , here you come
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Old 12-04-2012, 11:04 AM   #1529
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Quote:
Originally Posted by LtL View Post
Love this style of routine. You'll kill it.
Quote:
Originally Posted by BendtheBar View Post
Kick ass, take names!
Quote:
Originally Posted by ravimolasaria View Post
You keep your eye on program and we will take care of kicking part ...
You will rock ...


Programs looks very good ... kill it Kuyt ...
Quote:
Originally Posted by markievicz View Post
best of luck with the new program P,

180 , here you come
Thanks guys. I was considering coming up with a new log but decided to keep this one so I can look back and see my mistakes and remind myself not to continue making them!

Further to the program which essentially a replica of a program Steve wrote with one or two changes (the addition of power cleans and push presses for example), I also have something of an overall plan for 2013 (and the end of this year of course).
First up, I will dedicate the next 8-12 weeks (probably 12) to cutting some more fat and getting into the best shape of my life with conditioning work. I should be at 180 pounds or less by the end of this stage. The next stage is a long period of weight gain which will hopefully take me up towards 220 by the end of the year where I will look a damn site better than the flabby mess I was at 207-210

Looking back at my training, I see where my mistakes lie.
(1) - An unwillingness to really stick or twist. I wanted to gain strength but since I was already over 200 with a body fat of over 20%, I didn't gain the necessary weight. If I was to go to 220-230, I would have been 30% bf most likely and that is unacceptable. Instead of committing to losing weight and sacrificing strength, I was in limbo for months. Additionally, I wouldn't have been strong enough at 230 to justify such excessive body fat in my opinion.

(2) - Not being aware of my level. By that I mean trying to mix and match like an advanced lifter when I am really only at the beginning of intermediate level in terms of strength.

(3) - Training like a powerlifter but not enough to be ready for a competition and not establishing a strength base first. These mistakes will be solved thusly:

(1) - I am already in the process of losing fat and it was a great decision, one that should have been made a year ago. My strength has of course fallen but it wasn't at a high level to begin with. Therefore, surpassing my existing PRs will happen rather quickly once I dedicate myself to the weight gain. The enchanced conditioning I will have shall undoubtedly help in the weight room.

(2) - I am acutely aware of my level and will stay with a single program for many months, regardless of any peaks or troughs. It contains all the exercises I normally do anyway so there is no earthly reason not to give it at least 6 months if not a full year.

(3) - The program I chose is a mix of heavy triples and more bodybuilding orientated sets and reps to finally give me that much needed strength base.

In a nutshell, by January 2014, I will be a superior lifter in terms of strength, physique and conditioning. Bring it on
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Old 12-04-2012, 11:10 AM   #1530
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I went to that fitness class yesterday as part of my continued conditioning drive and was much better than last week. Still wrecked at the end but a much higher level of performance since I knew what to expect and adjusted accordingly.

Today was the first day of the Steve Shaw super duper strength and density program (Which will only be super and duper if I put in the effort )

Tuesday 4 December 2012
Cycle 1 Week 1 Chest - Strength

Chose weights I could easily handle and went through the session in around 40-45 minutes including warm ups. Obviously, this will get a tad longer in months to come as the weights get heavier. The main idea in the next 2 weeks is to establish a starting point.

Bench Press
85kg (187): 6 sets of 3

Incline DB press
20kg: 3 x 10

Flat DB Press
25kg: 3 x 10

DB Pullover
25kg: 3 x 10

Tricep Pulldown
Pin 5: 3 x 10

Rope Pulldown for abs
Pin 10: 2 x 25

Decline Sit ups
50 reps (15+10) (15+7+3)
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