Search found 1142 matches

by Dub
Sun Mar 02, 2014 11:44 am
Forum: General
Topic: what I worked on in January (video)
Replies: 2
Views: 2839

Re: what I worked on in January (video)

Good job! Inspirational to watch your progress!
by Dub
Sun Mar 02, 2014 11:41 am
Forum: Diet & Nutrition
Topic: How many Fat grams in macros?
Replies: 13
Views: 14082

Re: How many Fat grams in macros?

I'm with Robert on this one. If you make good and healthy choises, your fats will come with your protein and whole food sources/cooking. If you eat crap, you will get excess amount of fat for sure. I still prefer leaner meats most of the time to reduce the calories and get more protein, but eating s...
by Dub
Tue Feb 25, 2014 3:18 pm
Forum: ExRx lounge
Topic: I'm baaaaaaack
Replies: 28
Views: 25317

Re: I'm baaaaaaack

Okay I didn't expect such an assault. I left because I won! How's your front squat? I'll break that damn 100kg bench any week now. So stuffs getting damn real sooooon. I'll give the same excuses as the dudes before me. I now own a business and am still at school, working on my thesis. Also on weeken...
by Dub
Thu Dec 19, 2013 8:56 am
Forum: General
Topic: Goals for 2014
Replies: 8
Views: 5158

Goals for 2014

The year is about to change again, it's time to revisit our goals. If you hung around last year, check your previous goals HERE . Did you achieve those goals? What went well, what didn't? And of course, lets set the goals for 2014. My goals last year: Front Squat: 140kg Deadlift 175kg Bench Press: 9...
by Dub
Fri Dec 13, 2013 7:57 am
Forum: General
Topic: Deadlifts only once a week
Replies: 27
Views: 20477

Re: Deadlifts only once a week

I'm very aware that I'm raising a very old thread. But it's on purpose. Because I did try the No deadlift program. I ran with it for 16 weeks with this kind of protocol: Weeks 1-3: 1-3 reps for 3-4 work sets Power Cleans 3RM-5RM Good Mornings. Accesorial exercises (Like glute, quad or core work) Wee...
by Dub
Sun Dec 08, 2013 10:04 am
Forum: General
Topic: Personal Best Log
Replies: 1150
Views: 593928

Re: Personal Best Log

Other PR's for this week. All great ones:
Bench Press: 1 x 95kg (210lbs.)
Deadlift: 1 x 175kg (385lbs.)
BB Row: 1 x 85kg (187lbs.)
by Dub
Tue Dec 03, 2013 10:27 am
Forum: General
Topic: Personal Best Log
Replies: 1150
Views: 593928

Re: Personal Best Log

Front Squat 1 x130kg (286lbs)
Didn't make it to 140k. But still a 15kg improvement from last december. How about you robert? The bar is now set
Bodyweight is 80kg at the moment with around 13% BF (measured)
by Dub
Fri Oct 25, 2013 8:23 am
Forum: Online Journals
Topic: Dub's Journey to Personal Training
Replies: 340
Views: 151811

Re: Dub's Journey to Personal Training

25th October 2013

Box Front Squat
20/40
8x2 x 65kg

Sumo DL
60/80/100
8x1 x 125kg

RDL
5 x 60kg/70kg/80kg/90kg
by Dub
Wed Oct 23, 2013 5:28 am
Forum: Online Journals
Topic: Dub's Journey to Personal Training
Replies: 340
Views: 151811

Re: Dub's Journey to Personal Training

21st October 2013 Box Front Squat triples to 80kg singles to 100kg Front Squat 5x6 x 75kg Deadlift 3x3 x 60kg Pull-up 3x3 23rd October 2013 Bench Press 5 x 35kg 5 x 45kg 5 x 60kg 1 x 70kg 1 x 80kg 1 x 85kg 1 x 90kg Chin-up 4 x 3 Dips 5/3 Face-pull 2 x 10 Band Pull-apart 35 reps. I'm having a deload...
by Dub
Mon Oct 21, 2013 1:25 am
Forum: Online Journals
Topic: Dub's Journey to Personal Training
Replies: 340
Views: 151811

Re: Dub's Journey to Personal Training

20th October 2013

BB Row
20/40/45/50
5 x 60kg
3 x 67kg
4 x 75kg
20 x 50kg

SS:
DB Bench Press
DB UL Row
5 x 10 x 25kg

Lateral raises 40/30/15 x 10kg/4kg/2.5kg

ITYW 15 reps each
3-month pullover
by Dub
Fri Oct 18, 2013 6:29 am
Forum: Online Journals
Topic: Dub's Journey to Personal Training
Replies: 340
Views: 151811

Re: Dub's Journey to Personal Training

18th October 2013 Box Front Squat 8x2 x 65kg Sumo Deadlift (triples) 100/110/120/130/135/140/145kg RDL 8 x 60/80/85/90/95kg Had to cut the workout short, worked only to a relatively heavy triple on DL and only did the RDL's as my accesory. Had a rush. No matter, still got some main lifts in. Good t...
by Dub
Fri Oct 18, 2013 6:27 am
Forum: Online Journals
Topic: Dub's Journey to Personal Training
Replies: 340
Views: 151811

Re: Dub's Journey to Personal Training

17th October 2013 Bench Press 20/60 (several sets) 5 x 67.5kg 3 x 75kg 3 x 85kg 1 x 87.5kg SS: Chin-up 3x5/4+1 UL ½-Kneeling DB Shoulder press 3 x 10/8+2 x 17.5kg Lateral Delts 40/20/20 x 10kg/4kg/2.5kg BPA 65 reps ITYW 15 reps New 3RM! Bench is progressing, altough slowly. My goal is to break 100k...
by Dub
Tue Oct 15, 2013 11:32 am
Forum: Online Journals
Topic: Dub's Journey to Personal Training
Replies: 340
Views: 151811

Re: Dub's Journey to Personal Training

15th October 2013 Box Front Squat 20/40/60/ 5 x 80kg 5 x 90kg 5 x 95kg 3 x 100kg 2 x 105kg Front Squat 4 x 10 / 6 / 4 x 85kg 3 Month PNF 3 x 10 The so-called box is very low. Only around 27cm. So it's way deeper than parallel. Did not go to failure, left it on a heavy double. Want to stay out of fa...
by Dub
Mon Oct 14, 2013 11:32 am
Forum: Online Journals
Topic: Dub's Journey to Personal Training
Replies: 340
Views: 151811

Re: Dub's Journey to Personal Training

13th October 2013

BB Row
20/40/45/50
3 x 55kg
3 x 65kg
7 x 72kg
17 x 50kg

SS:
DB Bench Press 3x10 x 25kg
DB UL Row 3x10 x 25kg

ITYW - 10 reps each
BB's 10 reps
by Dub
Sat Oct 12, 2013 9:38 am
Forum: Online Journals
Topic: Dub's Journey to Personal Training
Replies: 340
Views: 151811

Re: Dub's Journey to Personal Training

12th October 2013 Box Front Squat 20/50 8 x 2 x 65kg Sumo DL 60/90 7 x 1 x 120kg Deficit RDL (2/3 ROM) 8 x 60/70/80/85/90/95/100kg SS: KB Reverse Lunge 3x10 x 16kg 3-month reaches 3 x 10 Dynamic Day today. Explosive squatting and deadlifting. Decided to rotate different DL variatioins, always keepi...