Richo's Enhancing Athleticism Journal - Page 3

Richo · 01-16-2006, 01:59 AM

Monday - Resistance Training
Time: 12:30pm

Warm-up on Bike
Stretching

Benchpress - 30x5 . 30x5 . 30x5 . 30x3 . 30x1
Shoulder Press - 15x5 . 15x5 . 15x5 . 15x5 . 15x5
Weighted Dip - 20x5 . 25x5 . 30x5

Cooldown
Stretching

Time: 12:50pm

---Notes---
* Benchpress was good. Last time i did 1 set of 30kg for 5 reps, now i did 3 sets of 30 for 5. However, i lacked a spotter, thats why the last two sets i didn't make 5 reps. i didn't want to risk being caught under the bar.
* Shoulder presses were nothing special. only did 15kg, but this time around it was more of a press then a push-press, power jerk, whatever you want to call them.
* Dips were challenging. last time i did 20kg, this time i up the final weight to 30. it was pretty hard. just as a side note, can some answer me this, is it right to dip the same weight you bench? is that right or is my dip lagging, or my bench, or is my dip overpowering? i'm confused, i'll post this in general discussion as well...
* Overall a good workout, went heavier on benches and dips, so thats alright. might stick to the same weight on the bench and dip next week, but add a bit more on shoulder presses. a rating of...

:weight_li :weight_li :weight_li :weight_li / :weight_li :weight_li :weight_li :weight_li :weight_li

Richo · 01-17-2006, 12:21 PM

i have noticed i've been slacking off lately. my weight-lifting intensity is pretty low, i haven't gone for a run since friday, and i was meant to run on sunday, monday and today.

can some good people here help me get back on track without flaming me too much. i know many of u probably don't read my journal, so i'll do the same thing as b4 n post this issue in another section as well.

if u want to post here, go for it, if u want to post in the other thread, go for it

Richo · 01-18-2006, 01:38 AM

Wednesday - Resistance Training
Time: 11:30am

Warm-up
Stretch

Zercher Squat - 40x5 . 40x5 . 40x5 . 40x5 . 40x5
Powerclean - 25x5 . 25x3 . 25x3 . 25x3 . 25x3
Deadlift - 55x3 . 55x3 . 55x3 . 55x3 . 55x3

Cooldown
Stretch

Time: 12:00pm

Post-Workout Meal/Drink - Nothing

---Notes---
* Got nothing much to say, i wasn't really into this workout today, just going through the lifts just wanting for it to finish. so i didn't pay much attention to my muscles, or mind, or the weight or anything.

:weight_li :weight_li / :weight_li :weight_li :weight_li :weight_li :weight_li

Richo · 01-21-2006, 12:47 PM

There is a need for change as my last program is no longer required as I am no longer playing football this season. Relax everyone, it's because I am going to focus on my studies this year, as it is my last year of high school

And let's face it, 2hrs+ every tuesday and thursday, plus an extra 1hr monday, wednesdays and possibility friday, and all day saturday would be taken away from me, which can be used for study.

Now before you start accussing me of being weak (lol), this year is a very big year for me. I'm doing my HSC, which is a big factor in my future. For those who aren't Australians, the HSC is the Higher School Certifcate. Bascially you study, do assessments and do final exams. And at the end you get a "score" you may call it, your UAI, or University Addmission Index. This helps determine what courses you can study at Uni.

Now, the course I want to study at Sydney University is Bachelor of Applied Science (Exercise and Sports Science). It requires a UAI of 82.25. Which is a fairly high mark.

So that's why I need them extra hours.

Now, for my new plan...

see next post lol

Richo · 01-21-2006, 01:05 PM

Now the new plan is fairly simple, has a simple goals and is based around what everyone has wanted me to do since i joined in December.... GAIN MASS AND STRENGTH.

Okay, now I will post my current lifts, and a few measurements. Then I will post what I want to achieve in the next couple months. And I want the members here at IronMass tell me whether them goals are realistic, and if they aren't, could you post some realstic lifts... thankyou

Current Lifts
1RM Benchpress - 42.25kg / 92.95lbs
1RM Zercher Squat - 65kg / 143lbs ** this was done a little while ago
3RM Deadlift - 55kg / 121lbs ... Calucated 1RM - 60kg / 132lbs
1RM Bent-Over Barbell Row - 35kg / 77lbs ** this is an approx
1RM Straight Barbell Curl - 27.25kg / 59.95lbs ** i could nearly curl this weight for 5 reps on a EZ-Bar... so i'll find a 1RM for the EZ-Bar tomorrow

Measurements
Chest - 31"
Arm Non-Flexed - 9.5"
Arm Flexed - 11"
Waist - 26.5"
Quadicep - 14.5"
Calf - 11"

--- GOALS ---
To Be Achieved in 3 months
1RM Benchpress - 50kg / 110lbs
1RM Zercher Squat - 70kg / 154lbs
1RM Deadlift - 70kg / 154lbs

Measurements Not Fussed About

So IM members, are they achievable in three months, or should I aim lower, higher, aim for a longer time peroid?

I know many people here don't either follow my journal, or post, but if you do have a look here, please post your comments.

Thanks in Advance

**bigDman** · 01-21-2006, 01:18 PM

i think you should even aim a little higher if you have 3 months
you have about 12 weeks, and with your current lifts and and training experince ithink its perfectly posible to put 30-50 lbs on eachone of those lifts

but you will have to train big and eat big
get a good solid program(may i recomend 5x5 with 2-3 days gpp work) or westside for skinny bastards

Richo · 01-22-2006, 02:03 AM

Quote:

Originally Posted by bigDman

i think you should even aim a little higher if you have 3 months
you have about 12 weeks, and with your current lifts and and training experince ithink its perfectly posible to put 30-50 lbs on eachone of those lifts

but you will have to train big and eat big
get a good solid program(may i recomend 5x5 with 2-3 days gpp work) or westside for skinny bastards

ok, so i should aim to bench 64kg / 140lbs. Ok, i'll aim for that...

could you BigDman explain and show me this 5x5 with 2-3 GPP work please

**bigDman** · 01-22-2006, 03:13 AM

5x5
http://ironmass.com/forums/showthread.php?t=4874
GPP
http://ironmass.com/forums/showthread.php?t=3487

Richo · 01-22-2006, 03:55 AM

thanks for the links bigDman

Richo · 01-23-2006, 05:15 AM

Monday
Resistance Training

Time Started: 3:30pm

Benchpress - 35x5 . 35x5 . 35x5
Squat - 40x5 . 40x5 . 40x5
Barbell Row - 30x5 . 30x5 . 30x5

Time Finished: 3:50pm

Post-Workout Drink: 2 cups of Milk

..::Notes::..
* The workout today was meant to be 5x5, however as a starting thing, i did 3 sets of 5 reps.
* The Benching today was better in its own rights. I benched more, an extra 5kg, and on my last set, I had to bench it, then rack it, take a 5-10sec rest and re-go. I had my little brother spotting me, so my last 2 reps they were assistant.
* Squats were average, as they are more difficult to perform with my equipment.
* Rows were average as well today.

---Questions for Members---
1/ Should I use less weight for next week on Benchpress, and get in 5 sets, or leave it as 35kg and do the technique i did on my last set (un-rack, bench, re-rack, rest 5-10secs, re-rack, repeat)????
2/ What is an alternative to Squat but still gain strength and size in my quads. I have no access to a powerrack.

**bigDman** · 01-23-2006, 01:55 PM

everything should be 5x5 lower the wieght so that you can do 5x5

I guess you could do a squat varation instead of a squat

Locky · 01-25-2006, 03:56 AM

alternatives to squat is a split squat. have 1 leg elevated on the bench behind u and have a bumbell in each hand or a barbell across your neck. I've attached a picture. U could always do step ups but I find I have to go really heavy and i feel unsafe doin them.

PS Hows my friends karate program coming along

Richo · 01-25-2006, 04:00 AM

Quote:

Originally Posted by Locky

alternatives to squat is a split squat. have 1 leg elevated on the bench behind u and have a bumbell in each hand or a barbell across your neck. I've attached a picture. U could always do step ups but I find I have to go really heavy and i feel unsafe doin them.

PS Hows my friends karate program coming along

thanks for that, might try em

your friends karate program?? whats that about

Richo · 01-25-2006, 04:03 AM

Wednesday
Resistance Triaining

Time Started: 2:30pm

Shoulder Press - 15x5 . 15x5 . 15x5 . 15x5 . 15x5
Deadlift - 45x5 . 45x5 . 45x5 . 45x5 . 45x5
Barbell Curl - 27.5x5 . 25x5 . 25x5 . 25x5 . 25x5

Time Finished: 2:50pm

No Notes or Questions Today except it was a good workout

Gez · 01-25-2006, 05:11 AM

Do you rest between sets? It is almost impossible to complete 15 sets in 20 mins. You should probably rest for longer between sets.

Richo · 01-25-2006, 05:21 AM

yeah i tend to rest 30-50secs maybe between sets

Locky · 01-25-2006, 08:04 AM

In the training section u offered to make fitness programs. I requested 1 lol. don't u check your own posts

Richo · 01-25-2006, 08:40 AM

01-16-2006, 01:59 AM	#61
Richo IMPC Contestant Join Date: Dec 2005 Location: Australia Posts: 491 Recipes: 0 Rep Power: 12	16/01/06 - Chest/Shoulders/Triceps Workout Monday - Resistance Training Time: 12:30pm Warm-up on Bike Stretching Benchpress - 30x5 . 30x5 . 30x5 . 30x3 . 30x1 Shoulder Press - 15x5 . 15x5 . 15x5 . 15x5 . 15x5 Weighted Dip - 20x5 . 25x5 . 30x5 Cooldown Stretching Time: 12:50pm ---Notes--- * Benchpress was good. Last time i did 1 set of 30kg for 5 reps, now i did 3 sets of 30 for 5. However, i lacked a spotter, thats why the last two sets i didn't make 5 reps. i didn't want to risk being caught under the bar. * Shoulder presses were nothing special. only did 15kg, but this time around it was more of a press then a push-press, power jerk, whatever you want to call them. * Dips were challenging. last time i did 20kg, this time i up the final weight to 30. it was pretty hard. just as a side note, can some answer me this, is it right to dip the same weight you bench? is that right or is my dip lagging, or my bench, or is my dip overpowering? i'm confused, i'll post this in general discussion as well... * Overall a good workout, went heavier on benches and dips, so thats alright. might stick to the same weight on the bench and dip next week, but add a bit more on shoulder presses. a rating of... :weight_li :weight_li :weight_li :weight_li / :weight_li :weight_li :weight_li :weight_li :weight_li __________________ Richo's Road to Track & Field Journal Thread http://www.ironmass.com/forums/worko...ack-field.html ----------------------------------------------------- Stats Age - 18 Weight - 50kg 1RM Benchpress - 42.25kg 1RM Barbell Row - 45kg 50m Time - 8secs Standing Long Jump - 2.20m -----------------------------------------------------

01-17-2006, 12:21 PM	#62
Richo IMPC Contestant Join Date: Dec 2005 Location: Australia Posts: 491 Recipes: 0 Rep Power: 12	Slacking Off i have noticed i've been slacking off lately. my weight-lifting intensity is pretty low, i haven't gone for a run since friday, and i was meant to run on sunday, monday and today. can some good people here help me get back on track without flaming me too much. i know many of u probably don't read my journal, so i'll do the same thing as b4 n post this issue in another section as well. if u want to post here, go for it, if u want to post in the other thread, go for it __________________ Richo's Road to Track & Field Journal Thread http://www.ironmass.com/forums/worko...ack-field.html ----------------------------------------------------- Stats Age - 18 Weight - 50kg 1RM Benchpress - 42.25kg 1RM Barbell Row - 45kg 50m Time - 8secs Standing Long Jump - 2.20m -----------------------------------------------------

01-18-2006, 01:38 AM	#63
Richo IMPC Contestant Join Date: Dec 2005 Location: Australia Posts: 491 Recipes: 0 Rep Power: 12	18/01/05 - Lower-Body Resistance Workout Wednesday - Resistance Training Time: 11:30am Warm-up Stretch Zercher Squat - 40x5 . 40x5 . 40x5 . 40x5 . 40x5 Powerclean - 25x5 . 25x3 . 25x3 . 25x3 . 25x3 Deadlift - 55x3 . 55x3 . 55x3 . 55x3 . 55x3 Cooldown Stretch Time: 12:00pm Post-Workout Meal/Drink - Nothing ---Notes--- * Got nothing much to say, i wasn't really into this workout today, just going through the lifts just wanting for it to finish. so i didn't pay much attention to my muscles, or mind, or the weight or anything. :weight_li :weight_li / :weight_li :weight_li :weight_li :weight_li :weight_li __________________ Richo's Road to Track & Field Journal Thread http://www.ironmass.com/forums/worko...ack-field.html ----------------------------------------------------- Stats Age - 18 Weight - 50kg 1RM Benchpress - 42.25kg 1RM Barbell Row - 45kg 50m Time - 8secs Standing Long Jump - 2.20m -----------------------------------------------------

01-21-2006, 12:47 PM	#64
Richo IMPC Contestant Join Date: Dec 2005 Location: Australia Posts: 491 Recipes: 0 Rep Power: 12	Time for Change There is a need for change as my last program is no longer required as I am no longer playing football this season. Relax everyone, it's because I am going to focus on my studies this year, as it is my last year of high school And let's face it, 2hrs+ every tuesday and thursday, plus an extra 1hr monday, wednesdays and possibility friday, and all day saturday would be taken away from me, which can be used for study. Now before you start accussing me of being weak (lol), this year is a very big year for me. I'm doing my HSC, which is a big factor in my future. For those who aren't Australians, the HSC is the Higher School Certifcate. Bascially you study, do assessments and do final exams. And at the end you get a "score" you may call it, your UAI, or University Addmission Index. This helps determine what courses you can study at Uni. Now, the course I want to study at Sydney University is Bachelor of Applied Science (Exercise and Sports Science). It requires a UAI of 82.25. Which is a fairly high mark. So that's why I need them extra hours. Now, for my new plan... see next post lol __________________ Richo's Road to Track & Field Journal Thread http://www.ironmass.com/forums/worko...ack-field.html ----------------------------------------------------- Stats Age - 18 Weight - 50kg 1RM Benchpress - 42.25kg 1RM Barbell Row - 45kg 50m Time - 8secs Standing Long Jump - 2.20m -----------------------------------------------------

01-21-2006, 01:05 PM	#65
Richo IMPC Contestant Join Date: Dec 2005 Location: Australia Posts: 491 Recipes: 0 Rep Power: 12	The New Plan Now the new plan is fairly simple, has a simple goals and is based around what everyone has wanted me to do since i joined in December.... GAIN MASS AND STRENGTH. Okay, now I will post my current lifts, and a few measurements. Then I will post what I want to achieve in the next couple months. And I want the members here at IronMass tell me whether them goals are realistic, and if they aren't, could you post some realstic lifts... thankyou Current Lifts 1RM Benchpress - 42.25kg / 92.95lbs 1RM Zercher Squat - 65kg / 143lbs this was done a little while ago 3RM Deadlift - 55kg / 121lbs ... Calucated 1RM - 60kg / 132lbs 1RM Bent-Over Barbell Row - 35kg / 77lbs this is an approx 1RM Straight Barbell Curl - 27.25kg / 59.95lbs i could nearly curl this weight for 5 reps on a EZ-Bar... so i'll find a 1RM for the EZ-Bar tomorrow Measurements Chest - 31" Arm Non-Flexed - 9.5" Arm Flexed - 11" Waist - 26.5" Quadicep - 14.5" Calf - 11" --- GOALS --- To Be Achieved in 3 months 1RM Benchpress - 50kg / 110lbs 1RM Zercher Squat - 70kg / 154lbs 1RM Deadlift - 70kg / 154lbs Measurements Not Fussed About So IM members, are they achievable in three months, or should I aim lower, higher, aim for a longer time peroid? I know many people here don't either follow my journal, or post, but if you do have a look here, please post your comments. Thanks in Advance __________________ Richo's Road to Track & Field Journal Thread http://www.ironmass.com/forums/worko...ack-field.html ----------------------------------------------------- Stats** Age - 18 Weight - 50kg 1RM Benchpress - 42.25kg 1RM Barbell Row - 45kg 50m Time - 8secs Standing Long Jump - 2.20m -----------------------------------------------------

01-22-2006, 03:55 AM	#69
Richo IMPC Contestant Join Date: Dec 2005 Location: Australia Posts: 491 Recipes: 0 Rep Power: 12	thanks for the links bigDman __________________ Richo's Road to Track & Field Journal Thread http://www.ironmass.com/forums/worko...ack-field.html ----------------------------------------------------- Stats Age - 18 Weight - 50kg 1RM Benchpress - 42.25kg 1RM Barbell Row - 45kg 50m Time - 8secs Standing Long Jump - 2.20m -----------------------------------------------------

01-23-2006, 05:15 AM	#70
Richo IMPC Contestant Join Date: Dec 2005 Location: Australia Posts: 491 Recipes: 0 Rep Power: 12	23/01/05 Monday Resistance Training Time Started: 3:30pm Benchpress - 35x5 . 35x5 . 35x5 Squat - 40x5 . 40x5 . 40x5 Barbell Row - 30x5 . 30x5 . 30x5 Time Finished: 3:50pm Post-Workout Drink: 2 cups of Milk ..::Notes::.. * The workout today was meant to be 5x5, however as a starting thing, i did 3 sets of 5 reps. * The Benching today was better in its own rights. I benched more, an extra 5kg, and on my last set, I had to bench it, then rack it, take a 5-10sec rest and re-go. I had my little brother spotting me, so my last 2 reps they were assistant. * Squats were average, as they are more difficult to perform with my equipment. * Rows were average as well today. ---Questions for Members--- 1/ Should I use less weight for next week on Benchpress, and get in 5 sets, or leave it as 35kg and do the technique i did on my last set (un-rack, bench, re-rack, rest 5-10secs, re-rack, repeat)???? 2/ What is an alternative to Squat but still gain strength and size in my quads. I have no access to a powerrack. __________________ Richo's Road to Track & Field Journal Thread http://www.ironmass.com/forums/worko...ack-field.html ----------------------------------------------------- Stats Age - 18 Weight - 50kg 1RM Benchpress - 42.25kg 1RM Barbell Row - 45kg 50m Time - 8secs Standing Long Jump - 2.20m -----------------------------------------------------

01-25-2006, 04:03 AM	#74
Richo IMPC Contestant Join Date: Dec 2005 Location: Australia Posts: 491 Recipes: 0 Rep Power: 12	25/01/06 Wednesday Resistance Triaining Time Started: 2:30pm Shoulder Press - 15x5 . 15x5 . 15x5 . 15x5 . 15x5 Deadlift - 45x5 . 45x5 . 45x5 . 45x5 . 45x5 Barbell Curl - 27.5x5 . 25x5 . 25x5 . 25x5 . 25x5 Time Finished: 2:50pm No Notes or Questions Today except it was a good workout __________________ Richo's Road to Track & Field Journal Thread http://www.ironmass.com/forums/worko...ack-field.html ----------------------------------------------------- Stats Age - 18 Weight - 50kg 1RM Benchpress - 42.25kg 1RM Barbell Row - 45kg 50m Time - 8secs Standing Long Jump - 2.20m -----------------------------------------------------

01-25-2006, 05:11 AM	#75
Gez New Member Join Date: Jan 2006 Posts: 2 Recipes: 0 Rep Power: 0	Do you rest between sets? It is almost impossible to complete 15 sets in 20 mins. You should probably rest for longer between sets.

01-25-2006, 05:21 AM	#76
Richo IMPC Contestant Join Date: Dec 2005 Location: Australia Posts: 491 Recipes: 0 Rep Power: 12	yeah i tend to rest 30-50secs maybe between sets __________________ Richo's Road to Track & Field Journal Thread http://www.ironmass.com/forums/worko...ack-field.html ----------------------------------------------------- Stats Age - 18 Weight - 50kg 1RM Benchpress - 42.25kg 1RM Barbell Row - 45kg 50m Time - 8secs Standing Long Jump - 2.20m -----------------------------------------------------

01-25-2006, 08:04 AM	#77
Locky New Member Join Date: Jan 2006 Posts: 16 Recipes: 0 Rep Power: 0	In the training section u offered to make fitness programs. I requested 1 lol. don't u check your own posts

01-25-2006, 08:40 AM	#78
Richo IMPC Contestant Join Date: Dec 2005 Location: Australia Posts: 491 Recipes: 0 Rep Power: 12