oh can't wait till i finish exams, gotta get in some brutal workouts soon before i explode!
May 26, 2012 6:43am- 1
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Background
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!
I just love the feeling after a brutal workout, especially a good leg workout, squating and deading, love it!
oakspoks's Progress & Goals

oakspoks's Program
My Workout Program View My Full Workout Program
My Workout 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)
My Nutrition Program View My Full Nutrition Program
My Supplement Program View My Full Supplement Program
My Motivation Program View My Full Motivation Program
My Motivation Program
-me, 2009.
About oakspoks
Latest Forum Posts
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
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