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macker16 02-15-2011 05:44 AM

Bulking in the life of a junior!
I thought i would start posting my workouts to not only help me keep track of my progress but to get feed back as well. The 20 rep squat workout that il post is coming towards an end but i will put my workouts up. Then i will start 5x5 training so i will be able to log that right from the start! I think i will also make posts about my diet and other bits and pieces that go along with my workouts - energy levels etc.

Also im 17, turning 18 in May. Im sorry that i work in kg! Im from Australia and thats all i use and so does my gym!!

macker16 02-15-2011 06:01 AM

7th January 2010
I have the stats from my first 20 rep squat workout. So i think i will post that.

35kg x 20

75kg x 15

Flat Bench press:
60kg x 12
60kg x 12
60kg x 12

Dumbbell Shoulder press:
48kg x 8
48kg x 6
48kg x 6

I think those were roughly my stats from my first 20 rep squat workout. I hope my setting out is correct!

macker16 02-15-2011 06:09 AM

14th Feb 2010
70kg x 20

115kg x 15

Flat Bench press:
72.5kg x 9,7,6

Then finished with some arms and calfs.

Skull crushers:
3 sets of 35kg - around 12 reps of each

suppersetting with

Preacher Curls:
3 sets of 35kg - also around 12 reps each.

Then went on to do some cable curls and pushdowns but didnt take note of the weight. Just really wanted to blast my arms at the end of the workout.

Calf extensions:
74 (some random machine weight) - 20, 20, 20, 20, 20.

macker16 02-16-2011 07:35 AM

Training tonight - Will post my results soon after i finish working out.
Diet hasnt been the best today. Breakfast had oats, piece of toats and milo. Had a piece of chick breast at about 12pm. Then headed out to meet my cousin for a drink and got two sweet milk tea drinks. Came back home to eat 2 cans of tuna at about 3:30pm. Going to eat Kangaroo meat and vegetables for dinner.

Will definitely need to have something more before i train. Whether its caffeine or some form of carbs im not sure. Maybe a piece of whole meal bread with avocado and a coffee...

Never the less once im in the gym il train my ******* heart out.

arian11 02-16-2011 02:49 PM

Looking good macker. Don't worry about working in kg. I'm actually doing a powerlifting competition this weekend and the weights are in kg, so I wish I was more use to working in kg. So what are your goals? Build muscle? Lose fat? Build strength? Get stronger/faster for a sport?

macker16 02-17-2011 10:35 AM

Hey man, thanks for the support! My goal is to put on as much size as i can with as little fat! Been bulking since the new year and have been doing the 20 rep squat workout with some amazing results! Was 69kg at the start of the year and now hovering around 76.5kg!

After i finish this workout (which will be soon as im struggling to keep moving up the weight) i will move into 5x5 training. So yea basically looking to build up my foundation. Not sure what i will chose to do when i finish that. But full body workouts seem to be working great so maybe i will stick with them....

So yea my long term goals is to put on some freaky size and ABC has definitely given me a great kick start :) Not for sport just for myself!

macker16 02-17-2011 10:51 AM

16th feb 2010
A really brutal workout... I am inches away from hitting a plateau :(

72.5kg x 20 - was really brutal

117.5kg x 15

Incline Bench press
67.5kg x 10, 8, 6

Standing shoulder press
25kg x 15, 15, 15. - Some high burning reps. (already sore from incline)

Then yes once again blasted small muscle groups. Tiny bit of biceps, some rear delts and finished with calves.

Really want to bring up my biceps and calfs. Any advice would be great. Would working them out three times a week be too much?

Its only been around 6 weeks as well and i really wanted to stretch this workout. Oh well - I will just concentrate on getting my squat up in the next couple of weeks and keep my dead lift around the same weight - hopefully it hits 120kg x 15.

macker16 02-18-2011 07:51 AM

about to head off to the gym. good day of eating but still very nervous for this workout.... My squat will be up to 75kg and im not sure if i can do 20 reps but i hope i can. I will attempt 120kg dead lift for 15 reps but once again that is questionable. Its going to be a big one.

macker16 02-19-2011 12:56 AM

18th February 2011
Ridiculously hard workout... Who even invented the 20 rep squat workout? I hope they were put in as much pain as i was tonight!

75kg x 20 - i wasnt squatting as deep as i know i can. It was just too hard

120kg x 15 - woo made it!

Decline bench press:
72.5kg x 10,9,8

Was so tired at the end of all this could barely do any isolation stuff.
But very slowly did:

Barbell curls:
35kg x 10, 10, 10

And some pull ups with different grips.

macker16 02-19-2011 06:43 AM

Decided that I am going to stretch my squat workout by reducing the weight of the squats and building it back up again. But will keep trying to increase the weight for bench press and dead lift as usual.

I will drop my squat back to 60kg for Mondays workout and try and get 20 deeply squatted reps.

"go hard or go home"

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