NorwegianDJ's workout journal

[NorwegianDJ]

Bench Press:
- Power Grip: 1x8x50
- Wide Grip: 2x10x45
- Narrow Grip: 2x10x40
2x10 of myototic crunch.

Went from 63.9kg to 64.5kg in these past 3 weeks. Currently at 65kg.

 

[NorwegianDJ]

Bench Press:
- Power Grip: 1x8x55
- Wide Grip: 2x10x50
- Narrow Grip: 2x10x45
All were extremely easy even though all were increased by 5kg since last session.
2x10 of myotatic crunch.

I weighed in at 65.7kg a few days ago; a 2kg increase in 3 weeks. All on the upper body. Not bad.

 

[NorwegianDJ]

Kept weights low so I can walk this weekend. Will work it up rapidly.

Squat: 3x5x70
Deadlift: 3x5x70
Cat-vomit: 2x10
Chin-ups: 1x12 (YES!!!) Smooth and good form.
Weighed in at 65.9kg this morning.

 

[Edward.M]

This is the main and biggest advantage of this board that we can get easily a lot of useful information and latest news about work outs and diet plans here .Its really honor to be here.

 

[NorwegianDJ]

Bench Press:
- Power Grip: 1x5x60 - New max with ease.
- Wide Grip: 1x10x50 (I figured I could add 5kg to my next 2 lfits easily)
- 1x10x55
- Narrow Grip: 2x10x50
2x10 of myotatic crunch.
Weighed in this morning at 66.8kg

 

[NorwegianDJ]

Squat: 3x5x80
Deadlift: 3x5x80
Proceeded to join 2 friends in doing abs for 10 min.
Weighed in at 66.5kg this morning.

 

[NorwegianDJ]

Had food poisoning today. After spending the whole day trying to drink milk and protein powder, I went to the gym.

Bench Press:
- Power Grip: 1x5x60
- Wide Grip: 2x8x55
- Narrow Grip: 2x8x50

Was harder than last week, but assuming that is because I was extremely exhausted. My back has been acting up this past week too. ~the same weight as last week I believe.

 

[NorwegianDJ]

Bench Press:
- Power Grip: 1x5x60
- Wide Grip: 2x8x55
- Narrow Grip: 2x8x50
2x10 myatotic crunches

Was hard, but easier than last tuesday. Went slower for more growth.

I weigh about 63.5kgs. Lost 3kgs in 24 hours that last tuesday, still haven't gained them back. Its like my stomach has halved in size. It feels like Im slowly expanding it again so I can eat proper and bigger meals.

Aiming to be increasing weights again next week.

 

[NorwegianDJ]

Squat: 3x5x80
Deadlift: 3x5x80
Will finally add weight every week again.
Cat Vomit: 2x10. Did not work as well as it did the first time I did it. Will look into it.
I think I'm up at about 64.5kg
EDIT: 65.4kg as of friday.

 

[NorwegianDJ]

Bench Press, Power Grip: 2x5x65 (Was supposed to be one set).
Bench Press, Wide Grip: 2x7x60 (Failed to complete 8 reps, even with a safety spot).
Bench Press, Narrow Grip: 1x6x55 (should be 2 sets, failed to complete 8 reps).
Myotatic crunch: 2x12
Im around 65.4kgs.


Squat: 3x5x85
Deadlift: 3x5x85
Will take these on separate days when i pass around 95 on my squat.
Cat-Vomit: 1x12
Weight: 66.6kg - I weigh in the mornings.

 

[NorwegianDJ]

Bench Press:
- Power Grip: 1x5x65
- Wide Grip: 2x(7-8)x60
- Narrow Grip: 2x8x55
2x10 myatotic crunches
67.2kg

 

[JonJaper]

Good effort, but your lifts should be going up more, especially for someone of your age with adolescent levels of testosterone pumping through your veins!

As you can see from my workout log, I started in October weighing 56kgs(125lbs)....squatting around 70kg (154lbs), benching 40kgs (88lbs) and deadlifting 100kg(220lbs).... as of today I'm now squatting 105kg (231lbs), benching around the 60kg mark (132lbs) and deadlifting 140kgs (308lbs). Last time I weighed myself, I was around the 70kg mark (155lbs).

You started this workout log much earlier than I started mine too...surely you should be seeing bigger gains.

Are you lifting with proper form and intensity, eating right and getting enough sleep?





How's your diet?
Ask EFFORT or Quiksilver to hook you up with a nice diet plan, I'm following one based on their advice.

 

[NorwegianDJ]

I do agree with you.

I (sadly) took a 2 month break twice, over 2 summer holidays (alternating hemispheres). I then proceeded not to squat/deadlift for almost 5 months straight. Im back on track now and expect fast gains.

I am interested in a diet plan though. I do know a lot about diet and get my macros about right. However, I could be eating more. Will check out. For now, Im off to the gym. Thanks!

EDIT: sorry for the rushed response (this one too). I am lifting with good form. I keep my intensity low, focusing on getting all my reps with a reasonable time under pressure. Apart from the last days since sunday, I usually get enough sleep. Gotta rush!

 

[NorwegianDJ]

Squat: 1x1x90 Stopped due to pain in my left arm.
1x3x90 Stopped due to pain in my left, upper back.
As my back is also bending, I realize that I won't be able to do 5 reps with proper form, so I reduce to 85 and wide grip.
2x5x85

Deadlift: 3x5x90
Cat-Vomit: 1x12

 

[NorwegianDJ]

Went to mozambique over the holidays, thus I haven't worked out or eaten much in over 2 weeks. Noticed so in the gym today. Also think I had a bad day in the gym on top of that. Have a cold.

Bench Press:
- Power Grip: 1x5x65 Was hard.
- Wide Grip: 1x6x60 1x7x55
- Narrow Grip: 1x5x55 1x8x50
2x12+ myatotic crunches
Weight: 65.4kg

 

[JonJaper]

Keep at it man.

I know people have mixed feelings on the whole 'working out when you're ill' thing, but I personally have kept going. I had a chest infection recently and felt like I lost strength, but while I was ill I increased my calorie intake so it was higher than normal, took higher doses of multivitamin (not recommended long-term, it helped me for 2-3 days though) and fish oils, hydrated myself more and drank more water/isotonic sports drinks but most importantly, I increased my sleep time to 9-10 hours a day.

I found that by doing those things, I could work out while ill AND increase the speed at which I recovered from my illness.

 

[cuzza]

Keep at it mate, good going.

Question, I've not seen any proper back work since January, except for one set of chinups. Are you injured?

 

[NorwegianDJ]

If you're trying to gain muscle mass then you need to be attacking your muscles from all angles to stimulate growth. Doing variations of virtually the same press will not help. That is for power lifters and athletes. Look up a bodybuilding split workout.

We'll see, for sure. Right now, my focus is to increase my lifts, thus the powerlifting routine. It's not going as fast as it should, as Im caught between my goals or being 'ripped' (as in low bf%) and getting bigger + stronger. After I've achieved my goals, I will probably go back towards a more bodybuilding focused routine.

Keep at it man.

I know people have mixed feelings on the whole 'working out when you're ill' thing, but I personally have kept going. I had a chest infection recently and felt like I lost strength, but while I was ill I increased my calorie intake so it was higher than normal, took higher doses of multivitamin (not recommended long-term, it helped me for 2-3 days though) and fish oils, hydrated myself more and drank more water/isotonic sports drinks but most importantly, I increased my sleep time to 9-10 hours a day.

I found that by doing those things, I could work out while ill AND increase the speed at which I recovered from my illness.

I pushed through my workout today, but I've almost recovered. I'll keep your advice in mind for future troubles, thanks!

Keep at it mate, good going.

Question, I've not seen any proper back work since January, except for one set of chinups. Are you injured?

Yes, my left rhomboid is injured as of about 20 months now. I do a few chinups at times, but my back stings when I exert it for a certain pressure (weight). I should be more determined to find a chiropractor. How would I go about fixing it? I notice problems in my posture due to a weak upper back compared to chest.

Im still catching up from the illness and being away from the gym for almost 3 weeks. Hopefully I'll be back by the end of next week. Aiming to take it a bit too slow instead of a bit too fast.
Workout:
Squat: 3x5x85
Deadlift: 3x5x100
Cat-Vomit: 1x15 I couldnt do this with proper speed, as I kept caughing.
1 set HLRs
AB machine: 1x8x55
1 set HLRs
66.4kg - It seems that the above workout gave me quite the back workout, will repeat something similar next week. Rather sore.

 

[cuzza]

I'm no expert on this, but I'd say your potentially making it worse by specialising on your chest to the extent that you are and thus exacerbating the situation.

You need to find out what exercises you can and can't do safely. Horizontal pulls? Vertical pulls? Face pulls?

You need to see an expert really.

 

[NorwegianDJ]

I'm no expert on this, but I'd say your potentially making it worse by specialising on your chest to the extent that you are and thus exacerbating the situation.

You need to find out what exercises you can and can't do safely. Horizontal pulls? Vertical pulls? Face pulls?

You need to see an expert really.

I would have to agree and I'll look into other upper back exercises, for sure.
When I said chiropractor above, I ment Physiotherapist.

Bench Press:
- Power Grip: 1x5x65
- Wide Grip: 2x8x60
- Narrow Grip: 1x1x55 Got that 'funnybone pain' in my left elbow and kept changing grips.
1x1x55 again
1x2x55 again
1x3x55 again
Resorted to doing skullcrushers, but I found them to put too much stress on my left shoulder.
1x12x10 EZ-Bar close grip bench press
1x9x20 EZ-Bar close grip bench press , these fried my triceps.
1x13 myatotic crunch
Weight: 67kg