Pumping Iron - Lethal_Banana style :)

[Lethal_Banana]

Hey guys and girls,

I registered some time ago, but haven't had time to properly introduce myself etc due to mad schedules courtesy of my job. Right, so I figured I'd move my training journal here instead, since it does get boring to stare at your own word docs day in and day out. I'll be starting tomorrow with a reasonably simple 3 day split. It will be quite similar to training routine #1 featured here on the site.

I have been an avid lifter and martial artist for a long time, but haven't pumped any iron for the past 3 months (blame thai boxing shows and whatnot).
After suffering a minor concussion from a nasty kick to the temple, I decided to take some time off of full contact sports and concentrate more on the lifting side of things. The concussion will not hinder my ability to box per se, but it made me rethink my approach to a manner of things.

The stats:

Height: 1.75m (5'9")
Weight 75kg (165.3lbs)
Body fat: No idea, but it isn't too high.

The routine:

Can be found here: http://www.animalpak.com/html/article_details.cfm?ID=41&section=training%0A

The main reason for why I am using a pre-made routine is to get more used to bodybuilding-like exercises, since I've been training sport specific stuff for ages.

The goals:

Yeah, I suppose it's just to get familiar with lifting more like a bodybuilder, and perhaps putting on some more size since I don't have to make any specific competition weights at the moment.

The rest:

As far as Animal goes, I've been using Animal Pak and sometimes throwing in cycles of Cuts or Pump now and then. Started with the Pak when I started thai boxing, so around '99. Wouldn't want to switch now.
As for why I am posting this stuff here for you to read, is perhaps so that I can get some much needed motivation and advice from experienced lifters and Animals.
Oh yeah, one more thing: I humbly apologize for any horrendous spelling mistakes that might have sneaked into my posts due to my limited skills in English :)

Cheers from Scandinavia - and Up The Irons!

----

P.S. And yeah, tomorrow is when it starts *beats his head with a stick that says "no more thai boxing-specific lifts!"*

[Lethal_Banana]

So, here's the first training session with poundages in parenthesis to make it easier for all you Americans :)

Legs:
Seated leg press
12x 35kg (77.16lbs)
12x 50kg (110.2lbs)
12x 70kg (154.3lbs)

Also did 5x 90kg (198.4lbs) because I felt like I could do a lot more. I'll be pressing 100kg by the end of the week :)

Leg curls
12x 45kg (99.21lbs)
12x 55kg (121.3lbs)

This didn't feel that heavy, so I'm counting on more weight next session.

Calf extensions
15x 25kg (55.12lbs)
15x 30kg (66.14lbs)
15x 35kg (77.16lbs)

No possibility to do weighted standing calf raises, so I did some extensions instead which felt good.

Chest/Shoulders:
Flat bench
10x 20kg (44.09lbs)
10x 30kg (66.14lbs)

Never really tried benching more than 25kg (55.12lbs), so this felt really nice.

Barbell shoulder press
10x 20kg (44.09lbs)
10x 15kg (33.07lbs)

Hmm, I felt like I really had to work hard here, my shoulder press has always been rather weak.

Back:
Front pulldown
10x 15kg (33.07lbs)
10x 25kg (55.12lbs)

Dual pulley row
10x 13kg (28.66lbs)
10x 13kg (28.66lbs)

Arms:
Barbell curl
10x 17,5kg (38.58lbs)
10x 20kg (44.09lbs)

Bah, a pair of wankers refused to give up the 25kg (55.12lbs) and 30kg (66.14lbs) fixed-weight barbells, so I was stuck with the lower ones.

Notes:
So, I did 4x 50 crunches and 2x 50 leg raises after this session. Oh, and I've always had to do my cardio on separate days due to strange forms of exhaustion, but today I was feeling really energetic and almost ran to the cardio machines after the work out. Perhaps this is because of the Pump? I felt really focused and strong too. Can't wait to see what else it'll do for me.

Oh, and as for the supplementation I'll be using the Pak, Pump and a couple of days of Cuts that I have left from an ongoing cycle.
I still feel really energetic, so we'll see what happens on Friday when I repeat this workout :)

[Lethal_Banana]

Oh man, didn't feel all too hammered by yesterday's session, so I guess I'll just have to work even harder tomorrow. I am thinking about sticking with this one for about a month before I switch to a 5 or 6 day split (which is what I have always been more comfortable with). I am confident that this full body routine will give me significant gains during this first month, as long as I take care of my meals.

Funny thing, as I sat there, after having finished the routine, I tried a pack of Nitro a friend gave me earlier - some random guy comes up to me and starts to ask me why I take drugs. Gotta love the fact I ain't native, so I can just pretend not to speak any Dutch, look at him, and grin.

4:40pm. Damn. Soon it's time for work. I'm doing my last night before having the regular 4 days off. Woohoo. Man, it is quite a satisfying feeling to prepare all those meals, and know that the more work you put into it, the more you'll get out of it in the end.

Right, so that's my rant for today - I'll catch you here tomorrow for another workout log.

[Lethal_Banana]

Ugh. It's 4:40am here, just back from work. Downed a shake and two cans of tuna. Now it's time to sleep before hitting the gym.

[Lethal_Banana]

Legs:
Seated leg press
12x 75kg (165.3lbs)
12x 90kg (198.4lbs)
12x 95kg (209.4lbs)

This felt damn good. I was so surprised and pumped when I managed the last set! It felt awesome!

Leg curls
12x 35kg (77.16lbs)
12x 45kg (99.21lbs)

Heh, interesting. No idea why I felt like doing less than previous session. Oh well, time will tell.

Calf extensions
12x 35kg (77.16lbs)
12x 35kg (77.16lbs)

Concentrated on form here, felt nice all throughout both sets.

Chest/Shoulders:
Flat bench
10x 25kg (55.12lbs)
10x 20kg (44.09lbs)

Ugh. I really suck at benching :P Need to try some experimenting with this one.

Barbell shoulder press
10x 20kg (44.09lbs)
10x 30kg (66.14lbs)

This felt strong, although I still suspect shoulders to be my weakest bodypart for now.

Back:
Front pulldown
10x 25kg (55.12lbs)
10x 30kg (66.14lbs)

Felt decently strong here too.

Barbell rows
10x 12.5kg (27.56lbs)
10x 20kg (44.09lbs)

Yeah, awesome exercise :) I'll be pulling more next session I hope.

Arms:
Barbell curl
10x 20kg (44.09lbs)
10x 25kg (55.12lbs)

Didn't feel as focused with the curls today. Oh well.

Skullcrushers
10x 10kg (22.05lbs)
10x 12.5kg (27.56lbs)

Sooo weak, oh well :)

Also did 2x50 crunches and 50 leg raises. Oh yeah, and 20 mins of cardio x_x

Notes:

God damn. Is it let's-wear-a-cap-while-training-to-look-cool day today? I mean, why the hell would you like to wear a cap when you're doing stuff like leg presses or benching loads of weight? Very odd. I saw at least five guys wearing one. Hmm.

Oh, and as a native Fin I do have a few things to say about the Sauna. Take the one we have at our gym for example; They have rules saying that you have to have one towel to sit on, because no part of your body is allowed to touch the wood, and another to wipe sweat with. Jesus Christ. Seriously. I don't get this. And then I'm not allowed to throw water on the stones because it might make the sauna too hot. Yes, that's right - there is a sign saying that! I'm gonna take a damn picture of the rules and that sign and send it to my family up north, at least it'll give them something to laugh about while freezing their asses off.

I wonder if the saunas over there in the States are crazy too.

Woah, what a rant. Well, that's it for today - time to eat!

[D-Bomb]

bro steady and with form is the way to go, keep squeezing the muscles and keep on building! keep gettin stronger!

[Lethal_Banana]

bro steady and with form is the way to go, keep squeezing the muscles and keep on building! keep gettin stronger!

Heh, thanks dude.

Man, I really should go to bed. I have a couple daily nutritional targets set, or I'd rather call them minimums instead of targets.

I try to get in at least 150g of carbs and protein, and at MOST 45g fat. I am obviously still experimenting with the loads. Today I got approx 130g carbs, 180g protein and 25g fat.

I am eating so clean lately that it brings tears to my eyes. Damn.

[D-Bomb]

hmmm when your ready add more carbs in before a workout bro.

[Lethal_Banana]

hmmm when your ready add more carbs in before a workout bro.

Well, I'll be damned.

It's currently 4am here, woke up 1 hour earlier than I was supposed to. But, instead of crying about it - I decided that I'll have more time to eat breakfast.

Here's how it went:

Wake up, shower, protein shake and 1 cup of cereals. Mmm, yummy. Now I went on to prepare 14.5oz of chicken and 1 cup of white rice for lunch. After about 1 hour I downed another shake. Damn, this is looking good, I thought, so I did some macronutrient calculations... so far, I'll have downed about 218g of proteins, 251g of carbs and 32g fat. This would be lunch time at 12am. Oh my god. Those numbers are more than my planned daily crap. Oh, and I always get at least 300ml (0.3 quarts) of fat-free milk with each shake.

Well, this is sure looking interesting. Never in my life did I think that it'd be that easy to get over 200g of proteins, not alone carbs, per day. I might be able to pack on some size after all ;)

Oh, and as some of you may have noticed, I didn't post any workout from yesterday. I felt like a fucking wuss the whole 1.5 hours, so I decided to give it another go today after work. Bring on the pain! Or rather, bring on work in 45 minutes...

[Lethal_Banana]

Just a quick note. While working today, one of my colleagues suddenly said that I look bigger than usual. Oo, interesting!

Now I'm off to the gym!

[D-Bomb]

awesome,! thats when you have to keep that shift in gear and eat crazy!

[Lethal_Banana]

Well, that's it for today dudes...just finished a late dinner at 8:45pm, and soon it's time to sleep so I can get up at 3:30am for work again...
Todays macronutrients ended up at:

46g fat, 270g carbs, 322g protein. This, my friends, is insane. Can't wait to try to top it one of these days! :P

[Lethal_Banana]

Woah, crazy. Woke up at 3:30am for my last morning shift. I ate so much that I almost threw up. Scary stuff. In 1 hour and 15 minutes I downed 1 protein shake, 200g of cottage cheese, 1.5 cups of cereal and in total 0.7 quarts of milk. Oh yeah, and the pak of course. And I also made the most boring meal for lunch ever - an omelet with 10 egg whites and two cans of tuna. Oh well, what don't we do for those extra gains, huh?

[tek52086]

46g fat, 270g carbs, 322g protein. :P


sick diet man, if your looking to grow you gota pack in more complex carbs but your protein intake is through the roof.

[Lethal_Banana]

Ok guys, here's my latest workout. Yesterday and the day before were f*cked because of too little sleep and too much work. I hardly felt like working out today either, but I'm glad I went. Get ready for a blast!

Legs:
Seated leg press
12x 85kg (187.4lbs)
12x 95kg (209.4lbs) <<<< Previous Best
12x 105kg (231.5lbs)
12x 115kg (253.5lbs)
12x 125kg (275.6lbs)
12x 140kg (308.6lbs)
12x 155kg (341.7lbs)
12x 155kg (341.7lbs)

Oh my God. I just couldn't believe it when I hit 95kg so easily. After that, I just couldn't stop increasing the weight. It was insane! This exercise will get a special mention in the Notes section.

Leg curls
12x 55kg (121.3lbs)
12x 65kg (143.3lbs)

Still on a high from the leg press. Awesome.

Calf extensions
12x 45kg (99.21lbs)
12x 50kg (110.2lbs)

Strict form, awesome feeling in calves.

Chest/Shoulders:
Flat bench
10x 20kg (44.09lbs)
10x 25kg (55.12lbs)

Oh well, I am working on it, at least.

Barbell shoulder press
10x 20kg (44.09lbs)
10x 20kg (44.09lbs)

I did this with a thick bar that weighs 20kg, so no added weight.

Back:
Front pulldown
10x 20kg (44.09lbs)
5x 30kg (66.14lbs)
10x 25kg (55.12lbs)

Strict form, hence less weight than previous workout.

Barbell rows
10x 12.5kg (27.56lbs)
10x 20kg (44.09lbs)

Same as last session, but strict form. Felt good.

Arms:
Barbell curl
10x 20kg (44.09lbs)
10x 20kg (44.09lbs)

Dumbbell curl
10x 10kg (22.05lbs)

Felt like adding another arm exercise today. Form was so-so.

Skullcrushers
10x 12.5kg (27.56lbs)
10x 12.5kg (27.56lbs)

Felt very nice. Still working on strict form, I want to get the most out of this one.

Also did 20mins of cardio on the bike. Didn't feel like doing abs.

Notes:
Oh man, I am about to sound like a Japanese schoolgirl (no offense to Japanese, see it as a compliment)! When I managed 155kg on the seated leg press with perfect form, I was standing next to the machine, shaking like crazy and laughing out loud. People were looking at me like I was mad. Man, I felt so proud of myself. It was such an awesome feeling. And after the workout my legs were so huge, I looked like a misfit when I stumbled into the steam room/bath.

Oh boy, I think this was the workout I was waiting for. Probably my best one so far. Totally awesome. I'm sorry for sounding so pathetic, but I've never felt like this before ;) I never got such a rush when I lifted for thai boxing!

Ok guys, that's it for today - I am afraid I am really hooked now xD

[Lethal_Banana]

Oh man, still one more rest day to go... TOO boring! Well, at least I can hit the gym with a vengeance on Saturday.

Today's macronutrients add up to 210g proteins, 120g carbs and 39g fat. Still decent, although I'd like to mix in some more complex carbs as suggested by tek52086.

Off to bed now!

[Lethal_Banana]

Start of the second cycle. Finished this one crazy fast. Hardly any rest between sets and exercises. Awesome concentration.

Legs:
Seated leg press
12x 125kg (275.6lbs)
12x 150kg (330.7lbs)
12x 165kg (363.8lbs) <<<< New Personal Best!

Now I am starting to find a good workout weight on this one :)

Leg curls
12x 65kg (143.3lbs)
12x 65kg (143.3lbs)

Upping the weight and still having good form. Woot.

Calf extensions
12x 45kg (99.21lbs)
12x 45kg (99.21lbs)

Strict form, 2 second pause at full extension.

Chest/Shoulders:
Flat bench
10x 25kg (55.12lbs)
10x 25kg (55.12lbs)

Starting to do this weight comfortably now, looking to increase it next session.

Barbell shoulder press
10x 20kg (44.09lbs)
10x 25kg (55.12lbs)

First set was with the bar only, then added 5kg (11.02lbs) and did it with perfect form.

Back:
Front pulldown
10x 25kg (55.12lbs)
10x 30kg (66.14lbs)

Getting stronger.

Barbell rows
10x 25kg (55.12lbs)
10x 25kg (55.12lbs)

Slowly getting more weight added here too. Felt good, form was so-so.

Arms:
Barbell curl
10x 20kg (44.09lbs)
10x 20kg (44.09lbs)

I really see my biceps growing, but it seems I still can't do much more than 25kg (55.12lbs) here. Didn't include that set cause the form was not acceptable.

Skullcrushers
10x 15kg (33.07lbs)
10x 15kg (33.07lbs)

Damn, what an awesome feeling in the tris when I pull in the elbows towards my head when I lower the bar. Heh.

Also did 20mins of cardio on the bike. This time I did 4x 50 crunches and 2x 50 leg raises. I feel my abs are good enough from years of thai boxing.

Notes:
Well, this whole session felt very strong, and I came in 1000% more motivated than at the start of the previous cycle. Man, can't wait to see what progress I've made in a month or two. Now I'm done with my shake, so it's time to prepare chicken!

[Lethal_Banana]

Bah, so I had to do yesterday's workout today cause the gym was closed for maintenance. Grr.

Legs:
Seated leg press
12x 95kg (209.4lbs)
12x 140kg (308.6lbs)
12x 150kg (330.7lbs)
12x 160kg (352.7lbs)

Did a warm up set with 95kg before I went on to the working ones. Felt ok.

Leg curls
12x 65kg (143.3lbs)
12x 65kg (143.3lbs)

Felt good here as well.

Calf extensions
12x 35kg (77.16lbs)
12x 50kg (110.2lbs)

Strict form, more weight than usual on the last set.

Chest/Shoulders:
Flat bench
10x 20kg (44.09lbs)
10x 25kg (55.12lbs)
7x 30kg (66.14lbs)
6x 30kg (66.14lbs)

Started with some kind of warm up set with 20kg, and then went on to up the weight. I was determined to do finally do 10x 30kg, but failed. At least I got it a few times split into 2 sets.

Barbell shoulder press
10x 25kg (55.12lbs)
10x 27,5kg (60.63lbs)

Starting to realize that the issue with this exercise was to learn to balance the bar, but now I am finally able to add more weight while keeping strict form.

Back:
Front pulldown
10x 30kg (66.14lbs)
10x 35kg (77.16lbs)

Yeah, starting to feel the weight now!

Barbell rows
10x 20kg (44.09lbs)
10x 25kg (55.12lbs)

Form was strict, felt good overall.

Arms:
Barbell curl
10x 20kg (44.09lbs)
5x 25kg (55.12lbs)
5x 25kg (55.12lbs)
5x 25kg (55.12lbs)

I came into the gym with the goal of doing 25kg for 10 reps, but had to rest all the time. Bleh.

Skullcrushers
10x 15kg (33.07lbs)
10x 15kg (33.07lbs)

Oh man, still loving these.

Did 2x 50 crunches and 20 mins of cardio on some odd machine with these steps that you'd climb up and down. Tough as hell. Didn't want to try this one, but it was the only type of cardio machine available.

Notes:
Man, another awesome workout. Next session I want to switch out or add one exercise to each muscle group. We'll see how that goes. Oh yeah, and they had a new protein bar which tasted amazing. It had 28g of protein, 15g of carbs and 7,4g of fat too :)

Take care, and see you on Thursday!

[Lethal_Banana]

Oh man. I feel so stupid. I should have known that loading up on carbs before working out has a huge impact on the results.

Legs:
Seated leg press
12x 125kg (275.6lbs)
12x 145kg (319.7lbs)
12x 155kg (341.7lbs)

Still loving these :)

Leg curls
12x 65kg (143.3lbs)
12x 65kg (143.3lbs)

Love the feeling in my hams after this one.

Calf extensions
12x 35kg (77.16lbs)
3x 65kg (143.3lbs) Drop Set

Strict form, and the drop set was insane. I felt sooo satisfied afterwards. First time trying it out.

Chest/Shoulders:
Flat bench
10x 25kg (55.12lbs)
10x 25kg (55.12lbs)
10x 30kg (66.14lbs)
8x 35kg (77.16lbs)

Yay! Finally managed 10x 30kg! I felt so good I immediately had to try 35kg :P

Barbell shoulder press
10x 25kg (55.12lbs)
10x 25kg (55.12lbs)

Felt quite tired in my arms/shoulders from the bench press, so didn't manage as much weight as I would have liked.

Back:
Front pulldown
10x 35kg (77.16lbs)
10x 35kg (77.16lbs)

Felt good here, lats were reasonably pumped.

Barbell rows
10x 25kg (55.12lbs)
10x 25kg (55.12lbs)

I did these with pure willpower, grunting on each rep.

Arms:
Barbell curl
10x 25kg (55.12lbs)
10x 25kg (55.12lbs)
5x 25kg (55.12lbs)

Woohoo! Managed to do these although my biceps were crying for mercy for some reason. My left bicep was insanely huge afterwards. Felt odd.

Triceps pushdown
10x 65kg (143.3lbs)
10x 65kg (143.3lbs)

Bah! No benches free for doing skullcrushers, so I had to make do with a machine. Not saying it didn't feel good :)

As always, finished up with crunches and leg raises topped by 20mins of cardio.

Notes:
Hmm. Another memorable workout that I'll attribute to Pump and my new pre-workout shake with 110g carbs. I felt strong and saw some nice definition in my arms. Funny how I looked a lot more defined than many of the guys who managed to lift way more weight than me. I hope that's because of my reasonably strict diet.

Until next time!

[Lethal_Banana]

As I listen to all those background noises, they slowly grow faint, then finally vanish to be replaced by my music; the music of my beating heart and the rapid drumming of my veins.

My eyes slowly close and I visualize myself walking up to the bar laying by itself on an almost empty gym floor. It looks at me, almost as if to dare me to approach and pick it up.

I open my eyes, and look at the image in front of me, filling up the mirror. To my horror, I am already hoisting the bar high above my head.
Is a smile brandishing those lips, or, is it a grimace of pain? Satisfaction?

The music fills my head again, and I lose myself in the midst of the beating and drumming. The pace has changed; the drums are leading now, creating a steady flow. Up, pause, down, up, pause, down. It continues in the same fashion, until nothing can be heard anymore.

This, my brothers and sisters, is what I face each workout. My music dominates me, sets the pace for all my workouts, gives me the power to demolish the weights that dare to face me.
It dominates me because I let it. When the music finally diminishes, I know that I am finished and have done my utmost to reach the goals set for that workout. I leave the gym with no regrets, already preparing and setting the tone for the next session.

This is my music, what drives me day in and day out.

[D-Bomb]

all i hear is positivity, thats the shit i absolutely love to hear.
do not ever feel pathetic brother, i also want to scream like a little Japanese kawaii girl when i hit a new weight hahaha.

that set up looks real cool ( workout routine )

glad your making progress on bench keep forcing yourself with reps and etc. :)
and good analogy of the gym dude. very deep.

[Toni69]

I really like your style and workout ethic...solid workouts..keep it up!

Train hard,
Toni69

[Lethal_Banana]

Oh, and thanks a bunch for the replies, Toni and D-Bomb!

I have toyed with the idea of writing short texts like that one for some time now, and now I might do it more often :P Thanks!

Well, after being haunted by odd flus and random slaps of laziness, I'm back with a vengeance!

Legs:
Seated leg press
12x 125kg (275.6lbs)
12x 150kg (330.7lbs)
12x 155kg (341.7lbs)

Aaah, it all feels good. Now I did it each rep slower than before. What a burn!

Leg curls
12x 65kg (143.3lbs)
12x 70kg (154.3lbs)

Yeah, still a nice one, although I want to substitute it for something else next session.

Calf extensions
12x 35kg (77.16lbs)
12x 40kg (88.18lbs)

Well, strict form as always, great exercise! Gotta try some standing ones next session.

Chest/Shoulders:
Flat bench
10x 25kg (55.12lbs)
10x 30kg (66.14lbs)

Yeah, apparently I've started to prefer the Bb bench instead of the smith - now that's always a good thing ;)

Dumbbell side raises
12x 6kg (13.23lbs)
12x 6kg (13.23lbs)

I am sure this looks very puny to you guys, but MAN are they hard! My shoulders got an insane pump. They were simultaneous raises of course. No uni here.

Back:
Front pulldown
10x 35kg (77.16lbs)
10x 35kg (77.16lbs)

Still can't feel my lats at all, I just seem to use my biceps a bit too much. Hmm.

Barbell rows
10x 20kg (44.09lbs)
10x 25kg (55.12lbs)

Heh, I just love these!

Arms:
Barbell curl
10x 25kg (55.12lbs)
10x 25kg (55.12lbs)

Felt great, and finally I'm comfortable with 25kg :)

Skullcrushers
10x 15kg (33.07lbs)
10x 15kg (33.07lbs)

It's really time to up the weight here. Way too easy, although I concentrated on form.

Only did 10mins of cardio and a couple hundred crunches.

Notes:
Felt good overall, but I was about to rip this girl to shred when she came up to me during my warmup on the bike and asked if I could show her how to increase the resistance on her bike. GRRRR!

[D-Bomb]

haha, lol people ask funny questions..

hey good looking workouts, look out for your health keep it in check.
good workouts i see you could increase some of the weights by lowering the reps a bit. which could be effective when your ready. like Bench. if you can get 30kgs for 10 reps you surely can hit higher for 05 reps, :) heavy workouts build muscle...and yeah shoulders can tire out quickly lol so dont be discouraged.