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Fri May 06 11:32:52 PDT 2011
Fit Status /// View History
oh can't wait till i finish exams, gotta get in some brutal workouts soon before i explode!
May 26, 2012 6:43am
Motivation Level:
- 1
- 2
- 3
- 4
- 5
- 6
- 7
- 8
- 9
- 10
Background
When I Started: Jan 2010
HOW I STARTED:
I was a competition swimmer for 10 years, then school got in the way and i started training on my own in the gym, and since i had a good athletic background i gained size in no time, so far i've gained 14 kilograms since i started and only gone up by 1% in bodyfat!
WHY I LOVE IT:
I just love the feeling after a brutal workout, especially a good leg workout, squating and deading, love it!
oakspoks's Progress & Goals
Lbs.
2010-06-13, 2010-09-15, 2010-09-28, 2010-10-11, 2010-10-27, 2010-11-07, 2010-11-08, 2011-01-27, 2011-03-12, 2011-03-27, 2011-03-31, 2011-04-21, 2011-04-30, 2011-05-06
187.0, 193.0, 187.0, 190.0, 189.0, 189.0, 191.0, 194.0, 187.0, 184.0, 183.0, 175.0, 191.0, 189.0
TIME UNTIL GOAL:
No Goal
Start:
187 Lbs.
Goal:
No Goal Weight
%
2010-06-13, 2010-09-15, 2010-09-28, 2010-11-08, 2011-03-27, 2011-04-21, 2011-05-02
8.0, 8.0, 7.0, 8.0, 6.0, 4.0, 8.0
TIME UNTIL GOAL:
No Goal
Start:
8%
Goal:
No Body Fat Goal
Lbs.
2010-06-13, 2010-09-15, 2010-09-28, 2010-10-11, 2010-10-27, 2010-11-07, 2010-11-08, 2011-03-27, 2011-03-31, 2011-04-21, 2011-04-30
172.0, 177.6, 173.9, 176.7, 173.9, 173.9, 175.7, 173.0, 172.0, 168.0, 175.7
Current LBM:
173.9 Lbs.
May 06, 2011
this member has not entered weight or body fat goal
oakspoks's Program
My Workout Program View My Full Workout Program
My Workout Program
It's a high intensity periodization program inspired by my swimming style of training. In swimming there were endurance weeks, sprint weeks, basic andurance weeks, easy weeks, taper weeks(short workouts only focusing on speed) and more but it doesn't really matter becouse no one knows the diffrence of the rest unless they have swum before. This idea is the skeleton of my program.
Week 1: 10x10 (Basic endurance)
Monday
10x10 Bench
10x10 Dips
3x12 Reverse grip bench
3x12 Scull crushers
Tuesday
10x10 Bent over row
10x10 Precher curls
3x12 Pull ups
3x12 Reverse grip curls
Wednesday
Rest or cardio
Thursday
10x10 Squats
10x10 Good morning
3x12 Calf raises
3x12 Deadlifts
Friday
10x10 Shoulderpress
10x10 Upright row
3x12 Lateral raises
3x12 Bent over lateral raises
Week 2: 5x5;supersets (Power)
Monday
5x(5 Dumbell Benchpress + 5 Standing tricep)
5x(5 Weighted dips + 5 Incline dumbell benchpress)
Tuesday
5x(5 Bent over row + 5 curls)
5x(5 Pull ups + 5 Hammercurls)
Thursnay
5x5 Deadlifts
5x5 Squats
5x(5 Leg extensions + 5 Leg curls)
Friday
5x(5 Shoulderpress + 5 Backside shrugs)
5x(5 Dumbbell shoulderpress + 5 Lateral raises)
Week 3: Drop sets (Max VO2)
Week 4: Pyramid 10-8-6 reps (Sprint)
Week 5: 1 RM (Taper)
Week 1: 10x10 (Basic endurance)
Monday
10x10 Bench
10x10 Dips
3x12 Reverse grip bench
3x12 Scull crushers
Tuesday
10x10 Bent over row
10x10 Precher curls
3x12 Pull ups
3x12 Reverse grip curls
Wednesday
Rest or cardio
Thursday
10x10 Squats
10x10 Good morning
3x12 Calf raises
3x12 Deadlifts
Friday
10x10 Shoulderpress
10x10 Upright row
3x12 Lateral raises
3x12 Bent over lateral raises
Week 2: 5x5;supersets (Power)
Monday
5x(5 Dumbell Benchpress + 5 Standing tricep)
5x(5 Weighted dips + 5 Incline dumbell benchpress)
Tuesday
5x(5 Bent over row + 5 curls)
5x(5 Pull ups + 5 Hammercurls)
Thursnay
5x5 Deadlifts
5x5 Squats
5x(5 Leg extensions + 5 Leg curls)
Friday
5x(5 Shoulderpress + 5 Backside shrugs)
5x(5 Dumbbell shoulderpress + 5 Lateral raises)
Week 3: Drop sets (Max VO2)
Week 4: Pyramid 10-8-6 reps (Sprint)
Week 5: 1 RM (Taper)
My Nutrition Program View My Full Nutrition Program
oakspoks has not added any program information.
My Supplement Program View My Full Supplement Program
oakspoks has not added any program information.
My Motivation Program View My Full Motivation Program
My Motivation Program
"Winning isn't everything...it's the ONLY THING"
-me, 2009.
-me, 2009.
About oakspoks
About Me:
My Favorites:
Cheat Foods
Bacon cheese burgers
Workout Music
Trance
Supplements
Ultimate Nutrition Creatine Monohydrate, 300 Grams
I like it, one of a very few supplements where i really feel a diffrance when i use it
Lifting Stats:
Latest Forum Posts
Wed May 04 16:49:29 PDT 2011
Latest BodyBlog Entries
Finally a good workout and a comment on bounce cheating
Posted in Training : May 06, 2011 11:28am5x5 Deadlifts 150 kg(330 lbs)
5x5 standing calf raises 155 kg (341 lbs)
Hell yea! that felt great, destroyed this weight, light weight baby!
Finally did the same weight as i was doing in 5x5 deadlifts with a bounce feels great.
It's amazing that i actually belived that the bounce wasn't doing anything in my deadlifts, i was tiny doing 150 kgs easy five times though, and some times more. And when i was told that i was just using the bounce i didn't listen at first since i'm really stubborn. But then i tried to do the deadlift
...Short on time? go olympic
Posted in Training : May 04, 2011 4:17pmSo i've been really busy and still wanted to get a good workout in. So today i just did a good warmup and then a few sets of heavy squat cleans. Only did four heavy sets for the entire workout but it was enough to get a good sweat and really feel it. These exercises work almost the entire body and doing them heavy is a great power training. Still really feeling these four sets :P
Squat till you drop!
Posted in Training : May 01, 2011 12:41pmAwesome legworkout! been feeling weak lately but now, added 5 kilograms to my squat workout, 5x5 same weight, from last tuesday. Back then i just barely put up the weight, but today, more weight, blasted it like i was just using the bar! hell yea!
