blind freddy's log

Discussion in 'Member Journals & Pictures' started by blindbodybuilder, Aug 9, 2017.

  1. blindbodybuilder

    blindbodybuilder Member

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    I don't know whether anybody will follow this or not but if they do please don't laugh at my weights....

    Goals - body recomp while getting as strong as possible, would be very happy at 85kg and 10-12%bf.

    Diet - Not overly strict though I realize to achieve 10%bf I will have to make a decent effort, shooting for 2g of protein/kg of body weight while eating as clean as possible taking my circumstances into consideration.

    Training routine - Sunday, workout A, legs.
    Tuesday, workout B, chest shoulders triceps.
    Thursday, workout C, back biceps.
    Saturday, workout A, start cycle again.

    After a fair bit of experimentation over the years I came up with this routine which trains each body part every 5 days three weeks running then 6 days on the forth week.

    I have only just started to get back into it after a total break of about 18 months so I am taking things very slowly and cautiously with the hope of eventually getting back to some decent weights.
     
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  3. blindbodybuilder

    blindbodybuilder Member

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    Tuesday 08/08/2017

    Workout B, chest shoulders triceps.
    Flat bench press, smith machine.
    25kg, 12 reps
    25kg, 12 reps
    25kg, 12 reps

    Incline bench press, smith machine.
    25kg, 7 reps
    25kg, 7 reps
    25kg, 5 reps
    20kg drop set , 8 reps+4 reps

    Pec deck.
    2 plates, 20 reps
    2 plates, 20 reps
    2 plates, 20 reps

    Dumbell military press.
    12.5kg, 9 reps
    12.5kg, 9 reps
    12.5kg, 7 reps
    12.5kg, 7 reps

    Tricep pushdown, v bar
    40.5kg, 12 reps
    40.5kg, 10 reps
    40.5kg, 7 reps
    27kg drop set, 14 reps

    Dumbell overhead tricep extension.
    10kg, 25 reps
     
  4. Can-Aus

    Can-Aus Canadian in Brisbane

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    Anybody who is going to laugh at the weight you are lifting is a POS in my opinion. If you are able to consistently get your amount of reps with the weight you are using and your muscles are pumped up and basically at fail, You are bang on!...

    If you are doing your sets and your muscles arent almost at fail for your reps, not heavy enough.

    This being said, you can go with the Kai Greene philosophy of going to 20 reps. it sure has helped me getting more blood into the muslces and breaking down every muscle fibre... you may just have to lower the weight a little to be able to do more reps which is completely fine!

    every fifth week I will do a heavy week and find my one rep max for every workout then I will take a full week off with active rest, meaning I will do anything for that week to stay active but I wont lift weights, allowing every muscle to fully heal and every time, I go back stronger.
     
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  5. james45

    james45 Member

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    I always found proper form and posture was more important than plates,, weight, or what number the pin is on, until your body has done 3 months training,
    Ligaments, tendons, joints need to be conditioned, what's you stat's atm mate
    My hate is seeing pp swinging on a machine, Jerking and throwing weight around, slow is better, there's millions of workout programs with reps and set numbers, hook up with a experienced PT get some tips to achieve your goal
    As Its a way of life
     
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  6. Tom

    Tom Well-Known Member

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    Nice work mate! Don't be embarrassed about weights at all, no one is going to be laughing because we have all been there at some stage haha. Looks like a legs/push/pull routine you're doing, good luck with it and I'll be keeping an eye on your log for sure.
     
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  7. hashish

    hashish meow AGJ Supporter

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    These guys have summed it up.

    I remember a friend would train at home even though he was paying for a membership because he said he was embarassed and wants to get bigger before training around others...

    Dont stress over it, do what u gotta do.
    Or in this case.. do what u can do.
     
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  8. blindbodybuilder

    blindbodybuilder Member

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    Thanks to all for the tips/encouragement.

    I am currently 85kg at 179cm, don't know my bf exactly but would estimate 20%.

    I am definitely focussing on strict form and keeping my progression slow and steady as I have had a few issues with my shoulder in the past.
     
  9. blindbodybuilder

    blindbodybuilder Member

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    Thursday 10/08/2017

    Workout c, back biceps.

    Pull up
    15 reps
    14 reps
    10 reps
    10 reps
    10 reps

    Barbell row
    30kg, 12 reps
    30kg, 12 reps
    30kg, 12 reps
    30kg, 12 reps
    25kg, 12 reps

    Dumbell shrug-45 degree scapula retraction
    10kg, 20 reps
    10kg, 20 reps
    Standard dumbbell shrug
    17.5kg, 20 reps
    17.5kg, 20 reps

    Seated dumbbell curl
    12.5kg, 30 reps
    12.5kg, 30 reps
    12.5kg, 30 reps
     
  10. chrismwpcs

    chrismwpcs Make it take it. AGJ Supporter

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    Good work man. Don't worry about the weight you are using if it is hard work then thats what counts. If it challenges you then it is achieving the goal. Onwards and upwards!
     
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  11. blindbodybuilder

    blindbodybuilder Member

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    Saturday 12/08/2017

    Workout A, legs

    Bodyweight lunges, 200 reps

    Barbell squat
    30kg, 25 reps
    30kg, 25 reps
    30kg, 25 reps
    30kg, 25 reps

    Lunges holding 12.5kg dumbells
    20 reps
    20 reps
    20 reps
    20 reps

    Single leg calf raise bodyweight
    10 reps
    10 reps
    10 reps
    8 reps
    8 reps
    8 reps
    6 reps
    6 reps
    6 reps
    6 reps

    squats starting to feel strong, form feels good, nearly ready to go heavier.
    calves, my weakest body part starting to get some strength, getting some reps with full range of motion.
     
  12. blindbodybuilder

    blindbodybuilder Member

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    Sunday 13/08/2017
    Workout B, chest shoulders triceps

    Dumbell bench press flat
    20kg, 12 reps
    20kg, 12 reps
    20kg, 12 reps

    Dumbell bench press incline
    17.5kg, 12 reps
    17.5kg, 12 reps
    17.5kg, 10 reps

    Flat dumbbell fly's
    12.5kg, 12 reps
    12.5kg, 12 reps
    12.5kg, 12 reps
    12.5kg, 12 reps

    Dumbell military press
    12.5kg, 10 reps
    12.5kg, 9 reps
    12.5kg, 9 reps
    12.5kg, 9 reps

    Skull crushers
    10kg, 10 reps
    7.5kg, 12 reps
    7.5kg, 12 reps
    7.5kg, 12 reps

    Tricep dips
    7 reps
    7 reps


    good workout, strength increasing pretty fast, don't rush.

    form got a little sloppy on the last few reps of fly's

    keep form 100% strict and increase the weight slowly.
     
  13. blindbodybuilder

    blindbodybuilder Member

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    Tuesday 15/08/2017
    Workout C, back biceps

    seated cable row
    4 plates, 12 reps
    4 plates, 12 reps
    4 plates, 12 reps
    4 plates, 12 reps

    chest supported row
    4 plates, 15 reps
    4 plates, 15 reps
    4 plates, 15 reps

    lat pulldown neutral grip
    7 plates, 10 reps
    7 plates, 9 reps
    7 plates, 9 reps

    dumbbell shrugs
    20kg, 20 reps
    20kg, 20 reps
    20kg, 20 reps

    machine preacher curls
    3 plates, 6 reps
    2 plates, 10 reps
    2 plates, 8 reps
    2 plates, 10 reps

    seated dumbbell curl
    10kg, 20 reps
    10kg, 20 reps

    good workout really got through it quickly feeling stronger all round.
     
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  14. Tom

    Tom Well-Known Member

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    If strength is your goal then I would be aiming for sets of 5-8 reps adding weight each week. 12-15 is pretty high but of course at the end of the day it's all personal preference!
     
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  15. blindbodybuilder

    blindbodybuilder Member

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    Yeah man that is pretty much my plan, I am working my way up slowly though, trying to make sure I have a good foundation.

    I am getting a bit long in the tooth and I don't want an injury to halt my progress before it really even begins.
     
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