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Old 12-26-2008, 11:26 AM   #1
Rakim
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Default Rakim's Christmas log.

I doubt I'll update this regularly but I'd like somewhere to set some targets and stuff. I wish I'd done the whole taking photos and making note of every step when I first started doing a bit of lifting, so I might as well do a little bit now. Here's a reasonably accurate list of what I can do at the moment....

Deadlift: 130kg
Squat: 80kg (haven't done these in a while, I made 90 before but I'll say 80 for now).
Bench: 90kg
Pull-ups: 6
Chin-ups: 9
Military Press: 50kg


If anyone can think of other stuff to try let me know and I'll do it at the gym tomorrow and record it on here. Then I can have a look back this time next year and see where I've improved. Ideally, I'd like to be deadlifting 150kg, squatting 120kg, and benching 100kg as maximums by this time next year. 15 wide-ish grip pullups would be nice as well, but I've got to let my finger heal up a bit before I can do those properly.
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Old 12-27-2008, 04:05 AM   #2
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Default Re: Rakim's Christmas log.

Big improvement, Rakim.

I think if you stick to those essentials, give it a year, perhaps employ some plyometrics, you will be doing great.

I would advise some dumbbell work, but just keep going at what you have set.

You will reach your goals - no doubt.
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Old 12-27-2008, 04:07 AM   #3
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Default Re: Rakim's Christmas log.

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Old 12-27-2008, 05:31 AM   #4
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Default Re: Rakim's Christmas log.

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Originally Posted by Jazzo View Post
Big improvement, Rakim.

I think if you stick to those essentials, give it a year, perhaps employ some plyometrics, you will be doing great.

I would advise some dumbbell work, but just keep going at what you have set.

You will reach your goals - no doubt.



I hardly ever use dumbbells or plyometrics (apart from when me and Glen do some Tabata stuff), can you gimme some examples of what you mean?
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Old 12-27-2008, 07:09 AM   #5
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I hardly ever use dumbbells or plyometrics (apart from when me and Glen do some Tabata stuff), can you gimme some examples of what you mean?
Certainly.

When you do lifts like bench press you want your muscle stabilizers to be strong, so after you finish with your barbell sets on the chest, grab a pair of dumbbells and hammer out a few sets. Some like to work to failure whilst some don't. Use "ballistic" movements - slow on the way down and extremely fast on the way up. Or as fast as can be. You get a far better range of movement with dumbbells since you can actually push from below the chest.

Basic plyometrics involves explosive push ups. Easy to read up on - you will find plenty of videos too. It will help increase your 1 rep max.

You can also employ jumping squats, but one thing at a time.

Dumbbells are under rated IMO.
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Old 12-27-2008, 09:15 AM   #6
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Default Re: Rakim's Christmas log.

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Originally Posted by Jazzo View Post
Certainly.

When you do lifts like bench press you want your muscle stabilizers to be strong, so after you finish with your barbell sets on the chest, grab a pair of dumbbells and hammer out a few sets. Some like to work to failure whilst some don't. Use "ballistic" movements - slow on the way down and extremely fast on the way up. Or as fast as can be. You get a far better range of movement with dumbbells since you can actually push from below the chest.

Basic plyometrics involves explosive push ups. Easy to read up on - you will find plenty of videos too. It will help increase your 1 rep max.

You can also employ jumping squats, but one thing at a time.

Dumbbells are under rated IMO.
Agreed, They're half of what I do. Really does help with the stabilizing too.
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Old 12-27-2008, 03:00 PM   #7
Rakim
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Default Re: Rakim's Christmas log.

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Originally Posted by Jazzo View Post
Certainly.

When you do lifts like bench press you want your muscle stabilizers to be strong, so after you finish with your barbell sets on the chest, grab a pair of dumbbells and hammer out a few sets. Some like to work to failure whilst some don't. Use "ballistic" movements - slow on the way down and extremely fast on the way up. Or as fast as can be. You get a far better range of movement with dumbbells since you can actually push from below the chest.

Basic plyometrics involves explosive push ups. Easy to read up on - you will find plenty of videos too. It will help increase your 1 rep max.

You can also employ jumping squats, but one thing at a time.

Dumbbells are under rated IMO.

Cheers mate, I'll give it a go with my bench and then use it elsewhere if I get some decent results.
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Old 01-03-2009, 03:18 PM   #8
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Default Re: Rakim's Christmas log.

Just squatted 90kg, I'll go for 95 or 100kg in the next week or so coz it didn't feel bad at all considering I haven't squatted heavy for a few months. I'll try 92.5kg on the bench in the next few days as well.
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Old 01-03-2009, 03:56 PM   #9
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Default Re: Rakim's Christmas log.

BORKED
I bet you feel great now.

And a very happy new year to you, my ginger chum.
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Old 01-04-2009, 12:04 PM   #10
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BORKED
I bet you feel great now.

And a very happy new year to you, my ginger chum.


Sure, he can bench a lot and he does it with dumbbells, but I don't make any silly noises like that musclebound goon. So I think we all know who takes the high ground.


Happy new year to you as well, mate.
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Old 02-11-2009, 11:21 AM   #11
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Default Re: Rakim's Christmas log.

Just did my first decent leg workout since getting back from snowboarding. Managed to squat 6 sets of 5 on 70kg, which felt quite good.

Any ideas what's good to eat after a workout if I'm trying to get stronger? I'm having some milk and a chocolate bar at the moment, which probably isn't renowned as prime muscle fuel. Eggs any good? I heard tuna takes too long to break down or something, dunno. Any advice would be good.
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Old 02-15-2009, 07:54 AM   #12
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Default Re: Rakim's Christmas log.

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Just did my first decent leg workout since getting back from snowboarding. Managed to squat 6 sets of 5 on 70kg, which felt quite good.

Any ideas what's good to eat after a workout if I'm trying to get stronger? I'm having some milk and a chocolate bar at the moment, which probably isn't renowned as prime muscle fuel. Eggs any good? I heard tuna takes too long to break down or something, dunno. Any advice would be good.
Im no expert dog but im pretty sure Milk shake and chocolate aint the most nutriceous after gym meal.

I thought you said *your voice* "I'm not changing my diet, if I change my diet I'm taking it to seriously".
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Old 02-15-2009, 10:06 AM   #13
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Default Re: Rakim's Christmas log.

I usually take a smoothie after workouts. Today's smoothie (I don't take the whole amount at once I just bring a small bottle with me to the gym):

2 banana's
2 peaches
1 cup of blackberries
1 cup of blue berries
1 cup of goji berries
2 cups of cherries
2 cups of yogurt / cottage cheese
2 cups of orange juice
2 table spoons of flaxseed oil

If you want more protein just add some whey.
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Old 02-16-2009, 12:53 PM   #14
Rakim
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Default Re: Rakim's Christmas log.

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Originally Posted by Glenwils View Post
Im no expert dog but im pretty sure Milk shake and chocolate aint the most nutriceous after gym meal.

I thought you said *your voice* "I'm not changing my diet, if I change my diet I'm taking it to seriously".


I've always had protein stuff after going to the gym (chocolate milkshake), so it's not a change of diet really. I just wanna know which types of protein are good to eat after getting my swell on.
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Old 02-16-2009, 12:55 PM   #15
Rakim
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Default Re: Rakim's Christmas log.

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Originally Posted by RDJ View Post
I usually take a smoothie after workouts. Today's smoothie (I don't take the whole amount at once I just bring a small bottle with me to the gym):

2 banana's
2 peaches
1 cup of blackberries
1 cup of blue berries
1 cup of goji berries
2 cups of cherries
2 cups of yogurt / cottage cheese
2 cups of orange juice
2 table spoons of flaxseed oil

If you want more protein just add some whey.


That does look ****ing healthy, but ideally I'd like some grub that doesn't involve me trekking around uncharted jungles in certain seasons just to pick a berry. Smoothies are a great idea until you have to clean the smoothie maker.
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