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Rix 2015 log

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Rix 2015 log

Post by Rix on Tue Mar 03, 2015 7:04 am

Hey guys, I'm back. Gonna start posting and logging alot more so I can keep track of my progress better and what not.

Been gyming it for about 7-8 months now and it's all been experiments and learning which is good. Started off at 74kg 14% and now at 84/85 at 13%. Bulked for 6 months then recompt for 2 months, now starting a slow cut.

Current lifts are as follows...
Bench 100kg for set and reps. Roughly a 110kg 1rm
Deadlift 160kg for rep and sets. Never tried a 1rm
Squat 120kg for reps and sets. 130kg 1rm
Shoulder press 60kg for reps and sets. 65kg 1rm

weather is getting better so will be able to get on my home made pullup bar and rings soon.
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Re: Rix 2015 log

Post by Rix on Tue Mar 03, 2015 7:06 am

Woop woop :loopy:
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Re: Rix 2015 log

Post by Avocadoshake on Tue Mar 03, 2015 10:03 am

Rix wrote:Woop woop :loopy:

What? Impressive mass gain.
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Re: Rix 2015 log

Post by Rix on Tue Mar 03, 2015 10:29 am

Yeah buddy.

Btw I'm currently on a bro split, gonna start j.w 531 in April. I joke about bro splits but my body seems to favour them the most, volume, rest etc.

Monday chest

- bench 85kg 10 sets of 3 reps
- Incline dumbell press 32kg 4 sets of 8 reps
- Cardio

Tuesday back

- deadlift 130kg 5 sets of 3 reps
- barbell row 80kg 4 sets of 8 reps
- Cardio

Currently just doing a progression building up to my pr's before I start 531.

(had ink done so I'm not doing more than two exercises, have more being done this week too)

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Re: Rix 2015 log

Post by Cheesedog on Wed Mar 04, 2015 1:59 am

Nice gains man! Welcome back.
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Re: Rix 2015 log

Post by Rix on Wed Mar 04, 2015 4:31 pm

Leg day

Squat
- 5X5 110kg

Core pull down
- 4x10 40kg

Leg curl
- 4x12 55kg

Leg ext
- 4x10 50kg

HLR
- 2x12

Calf raises
- 4x16 160kg
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Re: Rix 2015 log

Post by Cesar on Wed Mar 04, 2015 4:36 pm

Rix wrote: Core pull down - 4x10 40kg
is that like a kneeling cable crunches ?
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Re: Rix 2015 log

Post by Rix on Thu Mar 05, 2015 2:11 am

Yeah that's exactly what they are. I just call them that.
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Re: Rix 2015 log

Post by Rix on Thu Mar 05, 2015 3:45 am

Shoulders!!

Military Press
- 10x3 55kg, but decided to pr so...
- 4x3 55kg, 2x70kg fail, 1x67.5kg PR!!, 3x3 60kg

Lateral raises
- 4x12 14kg

Face pulls
- 4x12 15kg

Hiit cardio
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Re: Rix 2015 log

Post by Avocadoshake on Thu Mar 05, 2015 4:43 pm

Rix wrote:Yeah buddy.

Btw I'm currently on a bro split, gonna start j.w 531 in April. I joke about bro splits but my body seems to favour them the most, volume, rest etc.

Nothing wrong with that, like them too.
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Re: Rix 2015 log

Post by Rix on Thu Mar 05, 2015 6:08 pm

8) yeah bro
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Re: Rix 2015 log

Post by Brahma Bill on Thu Mar 05, 2015 7:33 pm

Good to see you back and making progress
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Re: Rix 2015 log

Post by Dave on Fri Mar 06, 2015 3:47 am

Ditto!
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Re: Rix 2015 log

Post by Rix on Fri Mar 06, 2015 4:02 am

Thanks guys :wave:

Bro arms

Weighted pull ups
- 2x6 15kg

Weighted dips
- 2x8 15kg

Skull crushers
- 4x10 35kg barbell

Bicep curls with fat grips
- 4x8 16kg dumbbells

Shrugs
- 4x8 140kg

Rope curls
- 3xf 25 kg

Tricep ext
- 3xf 30kg
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Re: Rix 2015 log

Post by Cheesedog on Sat Mar 07, 2015 2:00 am

:curl: Curlz for the girlz! :mrgreen:
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Re: Rix 2015 log

Post by Avocadoshake on Sat Mar 07, 2015 5:03 pm

Cheesedog wrote: :curl: Curlz for the girlz!  :mrgreen:
And the pump.
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Re: Rix 2015 log

Post by Cesar on Sat Mar 07, 2015 5:10 pm

Avocadoshake wrote:And the pump.
but only on your upper body. Bros only work their guns!
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Re: Rix 2015 log

Post by Avocadoshake on Sat Mar 07, 2015 5:12 pm


Btw. his neckline is too high. :beardy:
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Re: Rix 2015 log

Post by Rix on Sat Mar 07, 2015 6:18 pm

There's only one muscle in the body worth training, biceps!!!!!

My older bro bought me v necks down to my abs. Not sure if he was taking the mick.
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Re: Rix 2015 log

Post by Rix on Mon Mar 09, 2015 4:39 am

More work done on arms

Chest

Incline bench
- 80kg 4 sets of 6 reps

Dips
- 4 sets of 8

Cable flies
- 50kg 4 sets of 10

20 mins Cardio
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Re: Rix 2015 log

Post by Rix on Tue Mar 10, 2015 5:49 pm

Back

Deadlift
- 3x3 140kg

Dumbell row
- 3x8 40kg

Weighted pull-ups
- 3x8 20kg

Machine work.
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Re: Rix 2015 log

Post by Rix on Wed Mar 11, 2015 5:07 am

Leg day

Squats
- 3 120kg
- 3 125KG
- 2 130KG (pr)

Leg press
- 3x8 100kg

Calf raises
- 3x12 180kg

Apparently it was every females leg day today too and they swamped the machines!! So I gave up and did Cardio for however long.
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Re: Rix 2015 log

Post by Rix on Tue Mar 17, 2015 4:58 am

Did a full body Friday

Press 3x3 60kg
Front squat 3x6 80kg
Deadlift 3x3 140kg
Incline press 3x6 34kg dumbells
Pull-ups
Dips

Can't remember properly.

Push with man flu
Bench 4x6 90kg
Inclince 3x12 28kg dumbells
Shoulder press 3x6 45kg
Laterals 3x10 12kg dumbells
Flies
Dips

Pull with man flu
Deadlift, worked up to a 170kg at 83kg PR!!!
Single arm rows 3x8 40kg dumbells
Pull-ups 3x6 20kg
Face pulls
Machine iso work

:sick:
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Re: Rix 2015 log

Post by Avocadoshake on Wed Mar 18, 2015 3:20 am

Solid workout Rick
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Re: Rix 2015 log

Post by Rix on Wed Mar 18, 2015 7:13 am

Leg day

Squat, worked up to 140kg for 3 reps at 82kg PR!!!
Then I did some arm stuff.

Thanks avo.

Still Ill but apparently that makes me stronger.
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Re: Rix 2015 log

Post by Rastaman on Sat Mar 21, 2015 2:57 am

Strong stuff mate, even with the man flu!
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Re: Rix 2015 log

Post by Dave on Sat Mar 21, 2015 3:22 am

Way to go Rix!
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Re: Rix 2015 log

Post by Rix on Sat Mar 28, 2015 10:31 am

Thanks guys. Gonna be starting 531 soon. Hopefully get my lifts crazy high
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Re: Rix 2015 log

Post by Rastaman on Fri Oct 16, 2015 5:58 am

Hey Rix, how's the training going mate!!!
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