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Old 05-04-2013, 08:09 PM   #1
NIKOLIC
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Default 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
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Old 05-04-2013, 08:23 PM   #2
NIKOLIC
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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.
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Old 05-05-2013, 03:33 AM   #3
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Welcome to mab and good luck!
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Old 05-05-2013, 03:58 AM   #4
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welcome MAB and good luck in your training.
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Old 05-05-2013, 04:55 AM   #5
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No worries Niko, welcome aboard!
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Old 05-05-2013, 08:55 AM   #6
NIKOLIC
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Join Date: Apr 2013
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Originally Posted by big_swede View Post
Welcome to mab and good luck!
Quote:
Originally Posted by leefarley View Post
welcome MAB and good luck in your training.
Quote:
Originally Posted by EliteDreams View Post
No worries Niko, welcome aboard!
Thanks guys.
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My strength log: http://muscleandbrawn.com/forums/sho...t=13578&page=2
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Old 05-05-2013, 09:02 AM   #7
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Welcome to MAB! Kill this log!
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Old 05-05-2013, 04:57 PM   #8
NIKOLIC
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Join Date: Apr 2013
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Reputation: 2410
NIKOLIC has made some good postsNIKOLIC has made some good postsNIKOLIC has made some good postsNIKOLIC has made some good postsNIKOLIC has made some good postsNIKOLIC has made some good postsNIKOLIC has made some good postsNIKOLIC has made some good postsNIKOLIC has made some good postsNIKOLIC has made some good postsNIKOLIC has made some good posts
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Originally Posted by brad1224 View Post
Welcome to MAB! Kill this log!
Thanks man, I'll try my best.
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Old 05-05-2013, 05:21 PM   #9
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Almost doubled your deadlift since you started training - excellent!
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Old 05-05-2013, 05:46 PM   #10
NIKOLIC
NIKOLIC
is looking to get stronger.
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Join Date: Apr 2013
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Training Type: Fullbody
Fav Exercise: Deadlift
My Mood: Cool
Reputation: 2410
NIKOLIC has made some good postsNIKOLIC has made some good postsNIKOLIC has made some good postsNIKOLIC has made some good postsNIKOLIC has made some good postsNIKOLIC has made some good postsNIKOLIC has made some good postsNIKOLIC has made some good postsNIKOLIC has made some good postsNIKOLIC has made some good postsNIKOLIC has made some good posts
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Quote:
Originally Posted by Tannhauser View Post
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.
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