AussieMuscle's Training Journal

[AussieMuscle]

Hi RxMuscle Community

So I have been going through some tough times personally and also with a back injury (which has costed me the $$ to miss out on going to the Aussie Pro) that has screwed around with my workouts for the last few months. It has frustrated the hell out of me and I am back to get some motivation and train hard. I won't lie, I am not the strongest kid going around or have the best shape in the gym. I am just a humble hard working kid (Full time worker/Full time student/Full time trainer) looking to get motivated and start reaching some of my goals. I have decided to start a blog to keep my motivation high and am looking for any tips from you guys along the way. Also if anyone is on the East Coast of Australia and would like to meet up to train or just have a weekend of training and eating some good ass food and hang out with others that are interested in the fitness community, I am interested. I will also try to post some videos and photos from time to time when possible.

Age: 22
Height: 6"3
Weight: 240lbs
Body-fat: unknown at this point but will get a accurate reading soon.

Saturday 5 March 2010
Chest
Dumbell Bench Press
52lbs dumbells x 15
71lbs x 15
88lbs x 8
88lbs x 8
88lbs x 5 / 66lbs x6

Dumbell Flys
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 8 / 25lbs x 8

Incline Bench Press Barbell
110lbs x 15
154lbs x 10
154lbs x 10
154lbs x 10 / 132lbs x 5

Cable Crossovers
4 sets of 12 to finish

Cardio
30 mins on the walker at avg heart-rate of 120bpm post session.

Felt very weak for a first time back but satisfied with the session. Gives me something to build on and get back next Saturday to work the chest harder.

[Mr.Bones]

Well welcome.

["Rodz"]

way to get back at it man!!! best of luck

[AussieMuscle]

Sunday 6 March 2011

First day hitting back in 2 months since injuring a disc in my back. I decided to ease into it and see how I recover.

Chin-ups
Body-weight for 4 sets of 10

Bent over row
110lbs x 15
132lbs x 10
154lbs x 10
154lbs x 10 / 132lbs x 5

Seated Row x 4 sets

Close grip lat pulldown x 4 sets

Upper back rope pulls x 4 sets

30 mins cardio post workout

Felt good throughout however I am hoping my back isn't too sore given recent dramas. This is by no means a usual back workout for me, I am just testing it a little as it has been quite some time since I have hit back at all. I would usually have some things in like T-bar rows and dead-lifts. We will see how my back pulls up and start to throw some exercises in next week.

The numbers will only go up from here on back. This was quite light for me.

[Mike Conley]

Best of luck man and good workout

[AussieMuscle]

I had some complications with my injury which kept me away from the gym and the boards. I will post my weekends training shortly. I have been back at it in the gym for 2 weeks pain free..

[Dadup]

I had some complications with my injury which kept me away from the gym and the boards. I will post my weekends training shortly. I have been back at it in the gym for 2 weeks pain free..
good to hear man! I'll be along for the ride on this one :beerbang:

[AussieMuscle]

Saturday 18 June 2011

Weight: 116.9Kgs (257lbs) up a little fat from inconsistent training

First day hitting back pain free from my injury. Still easing the weight back in so I can gain strength and not have a repeat injury.

Bent over row
60kgs x 12
70kgs x 12
80kgs x 12
90kgs x 10

Close grip lat pulldown x 4 sets

Deadlift
60kgs x 15
80kgs x 10
100kgs x 10
120kgs x 10

20 mins cardio post workout

Felt good throughout and did not have any pain throughout the area I had disc issues. This is a major positive as I continue to throw more weight on the bar. Soon I will be back to my full back workouts with a few other exercises thrown in and heavier weight. For now I am happy with this has gone given the frustrating 6 months I have just gone through.

[AussieMuscle]

Sunday 19 June 2011

Weight: 116kgs (257lbs)

Chest
Dumbell Bench Press
22kgs dumbells x 15
44kgs x 3
42kgs x 5
42kgs x 5
34kgs x 10

Incline Bench Press Barbell
50kgs x 15
60kgs x 12
60kgs x 12
60kgs x 10 / 50kgs x 5

Cable Crossovers
4 sets of 12

Body weight Dips x 3 sets

Triceps
Close grip bench press x 3 sets of 60kgs

Rope pull downs x 4 sets

One arm tricep pull down x 3 sets

Felt very weak but that is to be expected. Next week I will be back at it to hit chest even harder.

[AussieMuscle]

good to hear man! I'll be along for the ride on this one :beerbang:

Cheers bro, I need all the motivation I can get right now..

[Dadup]

Cheers bro, I need all the motivation I can get right now..
throw a few shit jokes and some hardcore training in there and you're good to go, we're all pulling for you man! :yep:

[AussieMuscle]

Got legs tomorrow monring.. Here is my fellow Aussie giving me some motivation..

r3_oS-QbMpI

[AussieMuscle]

24 June 2011

Legs
Squats
60kgs x 10
80kgs x 10
100kgs x 8
100kgs x 8 / 60kgs x 10

Leg Extensions x 4 sets of 12

Hamstring curls x 4 sets of 12

Lunges x 4 sets

Stiff leg deadlift to target hamstrings x 4 sets

Calf raises x 4 sets of 15

[AVBG]

Good work mate

[Curt James]

I had some complications with my injury which kept me away from the gym and the boards. I will post my weekends training shortly. I have been back at it in the gym for 2 weeks pain free..

Welcome back! Glad it's pain free. :beerbang:

[Sledge]

Good stuff.

[AussieMuscle]

25 June 2011

Shoulders

Super Set x 4
Side lateral dumbell raises
Upright row
Rear delt raises

Military Press
60kgs x 12
60kgs x 12
60kgs x 12 / 50kgs x 5

Rear delt machine x 4

Cable side lateral raises to failure x 3 (light weight)

25 minutes cardio to finish.

Training out of the way, time to watch some footy..

[AussieMuscle]

Good work mate


Welcome back! Glad it's pain free. :beerbang:


Good stuff.

Thanks Guys, good to have you on board for this journey back to strength..

[AussieMuscle]

1 July 2011

Weight: 115Kgs down a little. Dieting a little while to lose some that I gained while injured. Steady loss.

Bent over row
60kgs x 12
70kgs x 12
80kgs x 12
90kgs x 10

Close grip lat pulldown x 4 sets

Deadlift
60kgs x 15
100kgs x 10
120kgs x 8
140kgs x 6

20 mins cardio post workout

Back feels good post workout. I am finding I am required to roll alot and stretch out my back between sets. This is working for the time being..

[AussieMuscle]

Damn 6 months since I have posted an update..

I have struggled the past fortnight with more disc issues in my back. It really sucks and is frustrating and ruins my time both in and out of the gym.

I am now looking at changing the way I train and dropping any powerlifting ambitions. I am very competitive so I have decided to take on Brazilian Jiu Jitsu training full time and take some of my bulk off. I am currently 120kgs and want to get down and compete at around 96-98kgs. It is going to take a lot of work through 2012 but I am ready for it.

This is only one change I am making in my life so lets see how it goes.

[AussieMuscle]

Back is pulling up really well from rehab now and I should be back in the gym very soon. I hope I can get the all clear for BJJ and the gym this week. My diet is on point and I am feeling extremely good.

Fingers crossed 2012 has started off really well with injuries being taken care of.

AM