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Neek's Training Log., Training progressions.

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TSNeek	Apr 29 2009, 07:14 PM Return to original view \| Post #201
Stop imagining whats supposed to be here. Senior Member 1,593 posts Joined: Mar 2007 From: Mars	Training day 29 April 2009 PreWO supp creatine 5g ONs Whey 1 scoop 2.5g BCAA Pull ups 10x bw (66.5kg) 10x bw 5x bw (pulldowns on lat machine) 10x 60 10x 60 10x 60 9x 60 9x 60 8x 60 9x 60 Deadlift 5x 100kg 5x100kg 5x100kg Barbell bentover rows 10x 40kg 10x 40kg 10x 40kg Single arm dunbell bent over row 10x 22.5kg 10x 22.5kg 8x 22.5kg END. Post WO shake - ONs whey 2 scoops 2.5g BCAA 1 cup of 100+
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TSNeek	May 2 2009, 08:36 PM Return to original view \| Post #202
Stop imagining whats supposed to be here. Senior Member 1,593 posts Joined: Mar 2007 From: Mars	Yeah, changed it a while back ald 1/5/09 PreWO supp creatine 5g ONs Whey 1 scoop 2.5g of BCAA Pre-exhaustion shoulder routine: Back lat raise 10 x 10kg side lat raise 10x 10kg front lat raise 10x 10kg Shoulder Press in 3 segments 3x10x40lbs. Shoulder Press 10 x 40lbs Back lat raise 10 x 10kg side lat raise 10x 10kg front lat raise 6x 10kg Seated Dumbell shoulder press 6x 12.5kg Back lat raise 10 x 10kg side lat raise 10x 10kg front lat raise 5x 10kg Seated Dumbell shoulder press 5x 12.5kg Seated Dumbell shoulder press 10x 12.5kg 10x 12.5kg 10x 12.5kg 9x 12.5kg 9x 12.5kg 7x 12.5kg 6x 12.5kg Upright Rows 10x 15kgx2 10x 17.5kgx2 10x 17.5kgx2 Back Shrug 10x 40kg 10x 40kg 10x 40kg Dips 10x bw 10x bw 9x bw 8x bw 7x bw 6x bw 5x bw (Rushing somewhere. so skipped the other tricep and ab workouts) END. Post WO shake ONs whey 2 scoops and one small cup of 100 plus 2.5g of BCAA
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TSNeek	May 2 2009, 08:45 PM Return to original view \| Post #203
Stop imagining whats supposed to be here. Senior Member 1,593 posts Joined: Mar 2007 From: Mars	2/5/09 PreWO: Whey 1 scoop 5g Creatine 2.5g BCAA Front Squat 10x 55kg 10x 55kg 10x 55kg 10x 55kg 10x 55kg 8x 55kg 8x 55kg 7x 55kg 6x 55kg 5x 55kg Leg Curl 10x 40 9x 40 7x 40 Calf Press 10x 150 10x 150 10x 150 10x 150 Seated single leg dumbell calf raise 10x 22.5kg 10x 22.5kg 10x 22.5kg 10x 22.5kg END. Post WO shake ONs whey 2 scoops one small cup of 100 plus 2.5g of BCAA
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TSNeek	May 4 2009, 02:04 PM Return to original view \| Post #204
Stop imagining whats supposed to be here. Senior Member 1,593 posts Joined: Mar 2007 From: Mars	4/5/09 PreWO supp creatine 5g ONs Whey 1 scoop 2.5g BCAA Hang Snatch x10x32.5kg Hang Clean and Press x10x32.5kg Hang Clean x10x32.5kg High Pull x5x32.5kg Hang Snatch x10x32.5kg Hang Clean and Press x10x32.5kg Hang Clean x5x32.5kg High Pull x5x32.5kg Hang Snatch x10x32.5kg Hang Clean and Press x6x32.5kg Hang Clean x3x32.5kg High Pull x5x32.5kg Seated Dumbell shoulder press 10x 15kgx2 10x 15kg 10x 15kg 7x 15kg 6x 15kg 6x 15kg 5x 15kg Incline dumbell bench press 10x 15kgsx2 10x 15kgsx2 10x 15kgsx2 Incline dumbell flies 10x 10kgsx2 10x 10kgsx2 10x 10kgsx2 Lying across bench dumbell pullover 10x 22.5kgs 10x 22.5kgs 6x 22.5kgs END. Post WO shake ONs whey 2 scoops 2.5g BCAA small glass of 100+
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TSNeek	May 18 2009, 05:42 PM Return to original view \| Post #205
Stop imagining whats supposed to be here. Senior Member 1,593 posts Joined: Mar 2007 From: Mars	Ugh, kena major diarrhea, went outstation and ran out of whey protein. so didn't train for the alst 2 weeks -.-" Back in action again: 18 May 2009 PreWO supp creatine 5g ONs Whey 1 scoop Hang Snatch x10x32.5kg Hang Clean and Press x10x32.5kg Hang Clean x4x32.5kg High Pull x3x32.5kg Hang Snatch x10x32.5kg Hang Clean and Press x6x32.5kg Hang Clean x5x32.5kg High Pull x3x32.5kg Hang Snatch x10x32.5kg Hang Clean and Press x7x32.5kg Hang Clean x4x32.5kg High Pull x3x32.5kg Seated Dumbell shoulder press 10x 15kgx2 10x 15kg 10x 15kg 7x 15kg 5x 15kg 5x 15kg 5x 15kg Incline dumbell bench press 10x 15kgsx2 10x 15kgsx2 10x 15kgsx2 Incline dumbell flies 10x 10kgsx2 10x 10kgsx2 10x 10kgsx2 Lying across bench dumbell pullover 10x 20kgs 10x 20kgs 10x 20kgs END. Post WO shake ONs whey 2 scoops one small cup of 100 plus
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TSNeek	May 19 2009, 07:45 PM Return to original view \| Post #206
Stop imagining whats supposed to be here. Senior Member 1,593 posts Joined: Mar 2007 From: Mars	19/5/09 Pre WO Creatine 5g Ons Whey 1 scoop Deadlift 10x90kg 10x90kg 10x90kg 9x90kg 8x90kg 6x90kg 6x90kg 6x90kg 5x90kg 6x90kg Pullups 10x bw 4xbw Pulldowns 6x 40 10x 40 Barbell bentover rows 10x 40kg 9x 40kg 8x 40kg Pulldowns 10x 55 9x 60 8x 55 Single arm dumbell bentover row 10x 15kg 10x 15kg Some row machine for upper back and rear delts 10x 30 10x 30 END. Post WO cup of 100+ ONs Whey 2 scoop. *Had no pre workout meal on top of not training for 2 weeks. so lifts were lacking alot of energy... dem tired and grip failed most of the time.
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TSNeek	May 21 2009, 02:30 PM Return to original view \| Post #207
Stop imagining whats supposed to be here. Senior Member 1,593 posts Joined: Mar 2007 From: Mars	21/5/09 PreWO supp creatine 5g ONs Whey 1 scoop Pre-exhaustion shoulder routine: Back lat raise 10 x 10kg side lat raise 10x 10kg front lat raise 10x 10kg Shoulder Press in 3 segments 3x10x40lbs. Shoulder Press 10 x 40lbs Back lat raise 10 x 10kg side lat raise 10x 10kg front lat raise 8x 10kg Seated Dumbell shoulder press 10x 10kg Back lat raise 10 x 10kg side lat raise 10x 10kg front lat raise 8x 7.5kg Seated Dumbell shoulder press 10x 10kg Seated Dumbell shoulder press 10x 12.5kg 10x 12.5kg 7x 12.5kg 5x 12.5kg 8x 12.5kg 7x 12.5kg 7x 12.5kg Dips 10x bw 8x bw 7x bw 5x bw 6x bw Skull Crushers 9x 20kg 6x 20kg 6x15kg Tricep pushdowns 10x 15 10x 17.5 10x 17.5 Abs workout cycle ab work (dunno the name) 10 reps per side Plank with legs on Swiss ball 30 seconds V sit ups 6 reps Hanging Leg raises: 8 reps Vacumm: 60 seconds ab work 10 reps per side Plank with legs on Swiss ball 30 seconds V sit ups 3 reps Vacumm: 45 seconds END. Post WO shake ONs whey 2 scoops and one cup of 100 plus 2.5g of BCAA
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TSNeek	May 22 2009, 04:44 PM Return to original view \| Post #208
Stop imagining whats supposed to be here. Senior Member 1,593 posts Joined: Mar 2007 From: Mars	22/5/09 PreWO: Whey 1 scoop 5g Creatine 2.5g BCAA Front Squat 10x 55kg 10x 55kg 10x 55kg 10x 55kg 7x 55kg 7x 55kg 6x 55kg 6x 55kg 4x 55kg 7x 40kg Leg Curl 10x 42.5 9x 35 8x 35 Calf Press 10x 150 10x 150 10x 150 Seated single leg dumbell calf raise 10x 25kg 10x 25kg 10x 25kg END. Post WO shake ONs whey 2 scoops one small cup of 100 plus 2.5g of BCAA
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TSNeek	May 25 2009, 03:31 PM Return to original view \| Post #209
Stop imagining whats supposed to be here. Senior Member 1,593 posts Joined: Mar 2007 From: Mars	25/5/09 PreWO supp creatine 5g ONs Whey 1 scoop 2.5g BCAA Pre-exhaustion shoulder routine: Back lat raise 10 x 10kg side lat raise 10x 10kg front lat raise 10x 10kg Shoulder Press in 3 segments 3x10x40lbs. Shoulder Press 10 x 40lbs Back lat raise 10 x 10kg side lat raise 10x 10kg front lat raise 5x 10kg Seated Dumbell shoulder press 10x 10kg Back lat raise 10 x 10kg side lat raise 10x 10kg front lat raise 8x 7.5kg Seated Dumbell shoulder press 10x 10kg Seated Dumbell shoulder press 10x 12.5kg 9x 12.5kg 10x 12.5kg 8x 12.5kg 7x 12.5kg 8x 12.5kg 8x 12.5kg Incline dumbell bench press 9x 15kgsx2 10x 15kgsx2 10x 15kgsx2 Incline dumbell flies 10x 10kgsx2 10x 10kgsx2 10x 10kgsx2 Lying across bench dumbell pullover 10x 20kgs 10x 20kgs 10x 20kgs END. Post WO shake ONs whey 2 scoops 2.5g BCAA one small cup of 100 plus
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TSNeek	May 29 2009, 03:34 PM Return to original view \| Post #210
Stop imagining whats supposed to be here. Senior Member 1,593 posts Joined: Mar 2007 From: Mars	26/5/09 Pre WO Creatine 5g Ons Whey 1 scoop BCAA 2.5g Pull ups 10 x bw 10 x bw 5 +5assisted x bw Pulldown 10x 60 10x 55 10x 55 10x 55 10x 55 10x 55 10x 55 Deadlift 5x 100kg 5x 100kg 5x 100kg Barbell bentover rows 10x 40kg 10x 40kg 10x 40kg Pulldowns 10x 50 10x 50 10x 50 Single arm dumbell bentover row 10x 20kg 10x 20kg 10x 20kg END. Post WO cup of 100+ ONs Whey 2 scoop. BCAA 2.5g
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TSNeek	May 29 2009, 03:39 PM Return to original view \| Post #211
Stop imagining whats supposed to be here. Senior Member 1,593 posts Joined: Mar 2007 From: Mars	28/5/09 PreWO supp creatine 5g ONs Whey 1 scoop Pre-exhaustion shoulder routine (Slow controlled motion 3 second up &down tempo): Back lat raise 10 x 5kg side lat raise 10x 5kg front lat raise 10x 5kg Shoulder Press in 3 segments 3x10x30lbs. Shoulder Press 10 x 30lbs Back lat raise 10 x 5kg side lat raise 10x 5kg front lat raise 10x 5kg Seated Dumbell shoulder press 10x 5kg Back lat raise 10 x 5kg side lat raise 10x 5kg front lat raise 10x 5kg Seated Dumbell shoulder press 10x 5kg Power Snatch 1x 40 1x 45 1x 45 1x 50 Dips 10x bw 10x bw 7x bw 5x bw 6x bw 5x bw Skull Crushers 9x 20kg 9x 30lbs 7x 30 lbs Abs workout cycle ab work (dunno the name) 10 reps per side V sit ups 10 reps Plank with legs on Swiss ball 30 seconds Vacumm: 60 seconds ab work (dunno the name) 10 reps per side V sit ups 8 reps Plank with legs on Swiss ball 30 seconds Vacumm: 60 seconds END. Post WO shake ONs whey 2 scoops and one cup of 100 plus 2.5g of BCAA
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TSNeek	Jun 1 2009, 04:05 AM Return to original view \| Post #212
Stop imagining whats supposed to be here. Senior Member 1,593 posts Joined: Mar 2007 From: Mars	29/5/09 PreWO: Whey 1 scoop 5g Creatine 2.5g BCAA a small glass of 100+ Front Squat 10x 55kg 10x 55kg 10x 55kg 7x 55kg 7x 55kg 6x 55kg 6x 55kg 6x 55kg Pancit! missing 2 sets Leg Curl 10x 40 10x 40 8x 40 Calf Press 10x 150 10x 150 10x 150 Seated single leg dumbell calf raise 10x 25kg 10x 25kg 10x 25kg Snatch 1x 50 1x 40 1x 40 attempted 60kg but failed miserably. END. Post WO shake ONs whey 2 scoops one cup of 100 plus 2.5g of BCAA
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TSNeek	Jun 2 2009, 07:15 PM Return to original view \| Post #213
Stop imagining whats supposed to be here. Senior Member 1,593 posts Joined: Mar 2007 From: Mars	1/6/09 PreWO supp creatine 5g ONs Whey 1 scoop 2.5g BCAA Pre-exhaustion shoulder routine: Back lat raise 10 x 10kg side lat raise 10x 10kg front lat raise 10x 10kg Shoulder Press in 3 segments 3x10x40lbs. Shoulder Press 10 x 40lbs Back lat raise 10 x 10kg side lat raise 10x 10kg front lat raise 8x 10kg Seated Dumbell shoulder press 10x 10kg Back lat raise 10 x 10kg side lat raise 10x 10kg front lat raise 5x 10kg Seated Dumbell shoulder press 10x 10kg Seated Dumbell shoulder press 10x 12.5kg 10x 12.5kg 8x 12.5kg 8x 12.5kg 7x 12.5kg 7x 12.5kg 6x 12.5kg Incline dumbell bench press 10x 15kgsx2 10x 15kgsx2 10x 15kgsx2 Incline dumbell flies 10x 10kgsx2 10x 10kgsx2 10x 10kgsx2 Lying across bench dumbell pullover 10x 20kgs 10x 20kgs 10x 20kgs END. Post WO shake ONs whey 2 scoops 2.5g BCAA one small cup of 100 plus
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TSNeek	Jun 2 2009, 07:17 PM Return to original view \| Post #214
Stop imagining whats supposed to be here. Senior Member 1,593 posts Joined: Mar 2007 From: Mars	2/6/09 Pre WO Creatine 5g Ons Whey 1 scoop BCAA 2.5g Deadlift 10x90kg 10x90kg 10x90kg 9x90kg 9x90kg 10x90kg 10x90kg 7x90kg 7x90kg 5x90kg Pullups 10x bw 5xbw Pulldowns 5x 60 10x 60 Barbell bentover rows 10x 40kg 10x 40kg 10x 40kg Vertical Traction 10x 50 10x 50 10x 50 Single arm dumbell bentover row 10x 20kg 10x 20kg 10x 20kg END. Post WO cup of 100+ ONs Whey 2 scoop. BCAA 2.5g
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TSNeek	Jun 5 2009, 12:34 AM Return to original view \| Post #215
Stop imagining whats supposed to be here. Senior Member 1,593 posts Joined: Mar 2007 From: Mars	4/6/09 PreWO supp creatine 5g ONs Whey 1 scoop Pre-exhaustion shoulder routine (Slow controlled motion 3 second up &down tempo): Back lat raise 10 x 5kg side lat raise 10x 5kg front lat raise 10x 5kg Shoulder Press in 3 segments 3x10x33lbs. Shoulder Press 10 x 33lbs Back lat raise 10 x 5kg side lat raise 10x 5kg front lat raise 8x 5kg Seated Dumbell shoulder press 10x 5kg Back lat raise 10 x 5kg side lat raise 10x 5kg front lat raise 8x 5kg Seated Dumbell shoulder press 10x 7.5kg Shoulder Press 10 x 10kg 10 x 10kg 10 x 10kg Javelin Presses 10x 10kg 10x 10kg 10x 10kg Power Snatch 1x 20 1x 50 1x 50 1x 50 1x 52.5kg Dips 10x bw 10x bw 7x bw 7x bw 6x bw 5x bw Skull Crushers 10x 20kg 10x 20kg 5x 20kg Abs workout cycle ab work (dunno the name) 10 reps per side V sit ups 10 reps Plank with legs on Swiss ball 30 seconds Vacumm: 60 seconds ab work (dunno the name) 10 reps per side V sit ups 8 reps Plank with legs on Swiss ball 30 seconds Vacumm: 60 seconds Bicep curl 10x 7.5kg (standing) 10x 7.5kg (incline bench) 10x 7.5kg (incline bench - rev grip) END. Post WO shake ONs whey 2 scoops and one cup of 100 plus 2.5g of BCAA This post has been edited by Neek: Jun 5 2009, 12:35 AM
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TSNeek	Jun 5 2009, 10:54 PM Return to original view \| Post #216
Stop imagining whats supposed to be here. Senior Member 1,593 posts Joined: Mar 2007 From: Mars	5/6/09 PreWO: 2.5g BCAA Din bring my shaker... so get to have any other supps Front Squat 10x 55kg 10x 55kg 10x 55kg 9x 55kg 7x 55kg 7x 55kg 7x 55kg 7x 55kg 6x 55kg 5x 55kg Leg Curl 10x 37.5 10x 37.5 10x 37.5 Calf Press machine 10x 50 10x 50 10x 50 Seated single leg dumbell calf raise 10x 25kg 10x 25kg 10x 25kg END. Post WO shake ONs whey 2 scoops (Borrowed my bros shaker) one cup of 100 plus
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TSNeek	Jun 9 2009, 02:04 AM Return to original view \| Post #217
Stop imagining whats supposed to be here. Senior Member 1,593 posts Joined: Mar 2007 From: Mars	8/6/09 PreWO supp creatine 5g ONs Whey 1 scoop 2g BCAA (Finished) Pre-exhaustion shoulder routine: Back lat raise 10 x 10kg side lat raise 10x 10kg front lat raise 10x 10kg Shoulder Press in 3 segments 3x10x40lbs. Shoulder Press 10 x 40lbs Back lat raise 10 x 10kg side lat raise 10x 10kg front lat raise 10x 10kg Seated Dumbell shoulder press 10x 10kg Back lat raise 10 x 10kg side lat raise 10x 10kg front lat raise 6x 10kg Seated Dumbell shoulder press 10x 10kg Seated Dumbell shoulder press 10x 12.5kg 7x 12.5kg 10x 12.5kg 7x 12.5kg 7x 12.5kg 6x 12.5kg 6x 12.5kg Incline dumbell bench press 10x 15kgsx2 10x 15kgsx2 10x 15kgsx2 Incline dumbell flies 10x 10kgsx2 10x 10kgsx2 10x 10kgsx2 Lying across bench dumbell pullover 10x 20kgs 10x 20kgs 10x 20kgs END. Post WO shake ONs whey 2 scoops 3g AA one small cup of 100 plus
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TSNeek	Jun 12 2009, 08:35 PM Return to original view \| Post #218
Stop imagining whats supposed to be here. Senior Member 1,593 posts Joined: Mar 2007 From: Mars	9/6/09 Pre WO Creatine 5g Ons Whey 1 scoop AA 3g Pull ups 10 x bw 10 x bw 4 x bw Pulldown 6x 60 10x62.5 10x62.5 7x62.5 9x62.5 7x62.5 6x62.5 10x62.5 Deadlift 5x 100kg 5x 100kg 5x 105kg Barbell bentover rows 10x 40kg 10x 40kg 10x 40kg Pulldowns 10x 50 10x 50 10x 50 Single arm dumbell bentover row 10x 20kg 8x 20kg 8x 20kg END. Post WO cup of 100+ ONs Whey 2 scoop. AA 3g
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TSNeek	Jun 12 2009, 08:38 PM Return to original view \| Post #219
Stop imagining whats supposed to be here. Senior Member 1,593 posts Joined: Mar 2007 From: Mars	11/6/09 PreWO supp creatine 5g ONs Whey 1 scoop AA 3g Pre-exhaustion shoulder routine (Slow controlled motion 3 second up &down tempo): Back lat raise 10 x 5kg side lat raise 10x 5kg front lat raise 10x 5kg Shoulder Press in 3 segments 3x10x30lbs. Shoulder Press 10 x 30lbs Back lat raise 10 x 5kg side lat raise 10x 5kg front lat raise 10x 5kg Seated Dumbell shoulder press 10x 7.5kg Back lat raise 10 x 5kg side lat raise 10x 5kg front lat raise 10x 5kg Seated Dumbell shoulder press 10x 7.5kg Back lat raise 10 x 5kg side lat raise 10x 5kg front lat raise 8x 5kg Seated Dumbell shoulder press 10x 7.5kg Javelin Presses 10x 20lbs 10x 20lbs 10x 20lbs Shoulder Press 10 x 12.5kg 10 x 12.5kg 10 x 12.5kg Dips 10x bw 10x bw 8x bw 6x bw 6x bw 5x bw Tricep extension 10 x 20kg 10 x 20kg 8 x 20kg Tricep pushdown V-bar 10x 15 12x 15 12x 17.5 Abs workout cycle ab work (dunno the name) 10 reps per side V sit ups 10 reps Plank with legs on Swiss ball 30 seconds Vacumm: 60 seconds ab work (dunno the name) 10 reps per side V sit ups 8 reps Vacumm: 60 seconds END. Post WO shake ONs whey 2 scoops and one cup of 100 plus 3g of AA This post has been edited by Neek: Jun 13 2009, 04:47 PM
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TSNeek	Jun 12 2009, 10:41 PM Return to original view \| Post #220
Stop imagining whats supposed to be here. Senior Member 1,593 posts Joined: Mar 2007 From: Mars	12/6/09 PreWO: 3g AA 5g creatine 1 scoop ONs Whey Front Squat 10x 55kg 10x 55kg 10x 55kg 8x 55kg 8x 55kg 6x 55kg 5x 55kg Attempted set 9 but failed Leg Curl 10x 40 10x 40 8x 40 Calf Press at leg press machine 10x 150 10x 150 10x 150 END. Post WO shake ONs whey 2 scoops 3g of AA one cup of 100 plus This post has been edited by Neek: Jun 13 2009, 04:49 PM
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