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10-28-2007, 12:55 AM
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Sunny's Log
I am currently 181cm's (5"11') tall and weigh 67kg's (147.7lbs). This represents a 15lb turn around over the last eights weeks when I started lifting heavy and eating clean foods and a 30lb turn around since I started doing weights seriously last year. This is my full program which I recently adjusted based on the advice given to me by members of this forum and some outside reading I've done:
Week 1, Day 1 - Chest/Tri's --> Bench Press 3 sets x 4 reps --> Incline Bench 3 sets x 4 reps --> Decline Bench 3 sets x 4 reps --> Weighted Dips 3 sets x 4 reps Week 1, Day 2 - Back/Bi's --> Deadlift 3 sets x 4 reps --> Lat Pulldown 3 sets x 4 reps --> V-Grip Lat Pulldown 3 set x 4 reps --> T-Bar Row 3 sets x 4 reps Week 1, Day 3 - Lifts --> Back Squats 3 sets x 4 reps --> Half Cleans 3 sets x 4 reps --> Should Press 3 sets x 4 reps --> Leg Press 3 sets x 4 reps Week 2, Day 1 - Chest/Tri's --> Bench Press 3 sets x 4 reps --> Bench Flies 3 sets x 4 reps --> Incline Bench 3 sets x 4 reps --> Narrow Bench 3 sets x 4 reps Week 2, Day 2 - Back/Bi's --> Back Squats 3 sets x 4 reps --> Bent-over Rows 3 sets x 4 reps --> V-Grip Lat Pulldown 3 sets x 4 reps --> Seated Hammer Curls 3 sets x 4 reps Week 2, Day 3 - Lifts --> Deadlifts 3 sets x 5 reps --> Clean & Jerks 3 sets x 4 reps --> Front Squats 3 sets x 5 reps --> Shrugs 3 sets x 4 reps I usually have one or two days between sessions. If I push out to five reps on a particular weight during a particular exercise I'll push the weight up the next week. I usually have three to five minutes rest between sets and between exercises. Last edited by SunnyInc.; 11-11-2007 at 12:33 AM. 
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10-29-2007, 01:13 AM
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Today I did Chest/Tri's (Week 1, Day 1):
Bench Press (Barbell) 4 reps x 77.5kg/170.9lbs 4 reps x 77.5kg/170.9lbs 5 reps x 77.5kg/170.9lbs Incline Bench (Dumbell) 5 reps x 32.5kg/71.6lb 5 reps x 32.5kg/71.6lb 5 reps x 32.5kg/71.6lb Decline Bench 3 (Barbell) 4 reps x 70kg/154.4lbs 4 reps x 70kg/154.4lbs 4 reps x 70kg/154.4lbs Weighted Dips 6 reps x bw + 10kg/22lb 6 reps x bw + 10kg/22lb 6 reps x bw + 10kg/22lb Last edited by SunnyInc.; 11-11-2007 at 12:37 AM. Reason: Added in tuna to day's diet.
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10-29-2007, 06:17 PM
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Quote:
I work my shoulders directly on my Week 1 Lifts Day and they also get a good work out on my chest/tri's day (especially in week 1). My calves get a pretty intense work out when I hold my half cleans at the top but thats about it. I don't do hamstrings directly. I don't know why... Regarding squats: my front squats are full depth but my back squats go to the parallel for sake of variation. Editage: Its my off day today. I hate sitting around waiting to go to the gym. I'm sure I could have a producive back/bi session but I'm going to lay off it anyways. I won't post diet in my off days because it mostly consists of the same foods outlined in my initial post. The variation in what I eat is in the food itself, not it's nutritional value.
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10-29-2007, 06:36 PM
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So...what are your goals in the short term? I can't say I have any idea how oly lifters train, but I wouldn't have guessed it would be like your routine.
edit: How old are you? I can't see it anywhere, I guess that's relevant. Last edited by jproudj; 10-29-2007 at 06:38 PM.
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10-30-2007, 07:08 AM
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Well if you wanna lift powerlifting style you should base your workouts around your bench, deadlift and squat (which is a good idea anyway) Doing deads after other big exercises on 'lift' day won't help you get to 1000lbs right?
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10-30-2007, 08:05 PM
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Today I did Back/Bi's (Week 1, Day 2):
Deadlift 4 reps x 70/kg/154lb 4 reps x 80kg/176lb 4 reps x 90kg/198lb 4 reps x 90kg/198lb Lat Pulldown 4 reps x 82kg/180.4lb 4 reps x 86kg/189.2lb 4 reps x 88.5/194.7lb V-Grip Lat Pulldown 4 reps x 90kg/198lb 4 reps x 95kg/209lb 4 reps x 90kh/198lb T-Bar Row 4 reps x 30kg/66lb 4 reps x 30kg/66lb 4 reps x 32.5kg/71.5lb Diet today: --> Breakfast - I had 300 grams of mince left over from last nights dinner so I put some burito season through it and heated up the wraps and ate it all with lite sour cream. It was delicous. --> Pre-Workout Meal - I have no money until Thursday and I was out whey protein powder so I had ate 1lb of tuna mixed with 97% fat free mayonaise. --> Post-Workout Meal - There was literally nothing with any protein in it in my kitchen besides some frozen chicken bits that would take hours to defrost. I had a couple of those little tubs of yogurt and a handful of nuts (I think they have protein). I'm still pretty hungry - which is a bad thing - but at least I got something into me. --> Lunch/Afternoon Tea - I'm about to cook myself a three-egg omlette. I dice some tomoata and some onion and toss that through for flavour and base the pan with extra virgin olive oil. I would have toast with it but we have no bread and I don't have money till Thursday. --> Dinner - I think I'm having vegetable curry for dinner. Not happy about that seeing as my family knows I'm trying to eat clean foods with lots of protein. I'll probably boil some tuna and toss it through. Last edited by SunnyInc.; 11-11-2007 at 02:43 AM.
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11-05-2007, 12:08 AM
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Today I did Lifts (Week 1, Day 3):
Back Squats 4 reps x 80kg/176lb 4 reps x 90kg/198lb 4 reps x 90kg/198lb 4 reps x 92.5kg/203.5lb Half Cleans 4 reps x 70kg/154lb 4 reps x 70kg/154lb 4 reps x 70kg/154lb Should Press (Dumbell) 4 reps x 25kg/55lb 4 reps x 27.5kg/60.5lb 4 reps x 25kg/55lb Leg Press 4 reps x 200kg/440lb 4 reps x 200kg/440lb 4 reps x 200kg/440lb Diet: --> Breakfast - VitaBrits and a Whey Shake --> Snack - 1lb of tuna and light mayonasie --> Lunch - two packets of chips and two cans of soda which I later chucked up (not per choice, it didn't sit well in my stomache with the tuna) --> Post-workout - whey shake --> Dinner - Dunno yet? If you think today was bad, you should've seen waht I ate (and didn't eat) over the past few days. Not happy. I'm going to lift my act. Last edited by SunnyInc.; 11-11-2007 at 02:48 AM.
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11-06-2007, 11:53 PM
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Smoked It!
Week 2, Day 1 - Chest/Tri's
Bench Press 4 reps x 75kg/165lb 4 reps x 77.5kg/170.5lb 4 reps x 80kg/176lb Bench Flies (Dumbell) 5 reps x 22.5kg/49.5lb 4 reps x 25kg/55lb 4 reps x 22.5kg/49.5lb Incline Bench (Dumbell) 4 reps x 30kg/66lb 4 reps x 32.5kg/71.6lb 5 reps x 30/66lb Narrow Bench 4 reps x 55kg/121lb 4 reps x 55kg/121lb 4 reps x 55kg/121lb Diet: --> Breakfast - a whole baguette, a two egg omlette and a whey shake --> Post-Workout - a whey shake, a steak and banana --> Afternoon Snack - tuna salad (1lb of tuna, lite mayo and spanish onion) --> Dinner - Hopefully something meaty  Notes: Yeh, I dipped out on my pre-workout meal cause I went to the gym like an hour after breakfast. I didn't eat that well today but its an improvement on the last week or so... which is kinda' sad. Ah well, I'm lifting my game! Last edited by SunnyInc.; 11-11-2007 at 02:56 AM.
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11-10-2007, 01:00 AM
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Today I did back/bi's (Week 2, Day 2):
Back Squats 4 reps x 90kg/198lb 4 reps x 100kg/220lb 4 reps x 95kg/209lb Bent-over Rows 4 reps x 50kg/110lb 4 reps x 52.5kg/115lb 4 reps x 55lg/121lb V-Grip Lat Pulldown 4 reps x 86kg/189.2lb 4 reps x 95kg/209lb 4 reps x 95kg/209lb T-Bar Rows 4 reps x 35kg/77lb 4 reps x 35kg/77lb 4 reps x 35kg/77lb Last edited by SunnyInc.; 11-11-2007 at 03:01 AM.
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11-12-2007, 01:18 AM
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Deadlift
4 reps x 80kg/176lb (warm up) 4 reps x 90kg/198lb 4 reps x 90kg/198lb 4 reps x 80kg/176lb (form) Power Jerk 4 reps x 40kg/88lb (warm up) 4 reps x 45kg/99lb (form) 4 reps x 50kg/110lb (form) 4 reps x 40kg/88lb (form) Front Squat 4 reps x 60kg/132lb 4 reps x 60kg/132lb 4 reps x 60kg/132lb Shrugs (Dumbell) 4 reps x 40kg/88lb 4 reps x 42.5kg/93.5lb 4 reps x 45kg/99lb
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11-15-2007, 06:17 PM
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I did this session two days ago:
Bench Press (Barbell) 6 reps x 70kg 4 reps x 75kg 4 reps x 75kg Incline Bench (Dumbell) 5 reps x 30kg 3 reps x 32.5kg 6 reps x 30kg Decline Bench (Barbell) 4 reps x 70kg 5 reps x 65kg 5 reps x 65kg Weighted Dips 6 reps x bw + 10kg 4 reps x bw + 15kg 5 reps x bw + 10kg I'm going to repeat this training session on saturday evening because I wasn't happy with this one at all. I was really sore from work so I was fatigued. I probably should've just waited till Saturday in the first place but you know how it is... always keen to bust out my next workout. Hopefully on Saturday I'll get my bench back upto 80kg (and beyond) and my incline upto the 35kg dumbells.
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11-21-2007, 04:38 AM
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18/11/07:
Deadlift 4 reps x 80kg 4 reps x 90kg 4 reps x 80kg (form) 4 reps x 70kg Lat Pulldown 6 reps x 86kg 4 reps x 90kg Ended session early becasue I was feeling like ****... Today: Bench Press (Barbell) 6 reps x 70kg 5 reps x 72.5kg 4 reps x 77.5kg Incline Bench (Dumbell) 6 reps x 30kg's (60kg total) 5 reps x 32.5kg's (65 kg total) 4 reps x 35kg's (70kg total) Decline Bench 6 reps x 65kg 4 reps x 70kg 4 reps x 72.5kg Weighted Dips 6 reps x bw + 10kg 4 reps x bw + 15kg 4 reps x bw + 15kg I was really physically drained from labouring in the hot sun all day so my I was quite happy that I reached PB's in my incline bnech and dips. My bench and decline suffered a bit though. Ah well. A semi-decent session. This was the session I vowed to repeat after being pissed off with last week's session.
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