Training log of 11.03.2016
Barbell Seated OHP:
Bar x12
30kg x12
40kg x10
50kg x8
60kg x6
70kg x9 ( Rep PR )
50kg x15
Barbell Bench Press:
60kg x15
60kg x15
60kg x12
Incline DB Press:
22kg x12
22kg x12
22kg x12
DB Front Raises:
8kg x12
8kg x12
Side Lateral Raises:
6kg x12
6kg x12
6kg x15
Reverse Curls:
20kg x20
20kg x20
20kg x20
V-Bar Tricep Pressdown:
15kg x20
15kg x20
15kg x20
Barbell Row:
50kg x15
50kg x20
50kg x20
Notes: Light workout today because it’s the start of a new bench cycle. On the exercises which I use DBs I will increase by 2k per workout, I will increase the Bench by 10 lbs each workout ( and trying to keep the same rep range ). Basically when I come to a point where I won’ t be able to increase my bench anymore I will do it before my OHP. Trying to improve my form too.
Training log of 15.03.2016
Seated OHP:
Bar x12
40kg x8
50kg x6
60kg x5
75kg x7 ( Rep PR )
60kg x14 ( Rep PR )
Bench Press:
65kg x20
Incline DB Press:
24kg x12
24kg x12
24kg x12
DB Front Raise:
10kg x12
10kg x12
10kg x12
Side Lateral Raise:
8kg x12
8kg x12
8kg x12
V-Bar Tricep Pressdown:
17.5kg x20
17.5kg x20
17.5kg x20
Reverse Curls:
25kg x15
25kg x20
25kg x20
Cable Cross-Over:
6.25kg x20
7.5kg x20
7.5kg x20
Training log of 17.03.2016
Barbell Back Squat:
60kg x4
80kg x4
100kg x2
120kg x1
140kg x5 ( Easy )
Leg Press:
60kg x12
100kg x12
140kg x12
180kg x12
Leg Curl:
40kg x12
65kg x12
80kg x12
80kg x12
80kg x12
Cable Rows:
50kg x12
65kg x12
80kg x8
Low Row:
40kg x12
60kg x12
80kg x12
Barbell Shrug:
50kg x20
70kg x20
90kg x20
90kg x20
*Foam Rolled the Lower Back at the end:
Taking a week off deadlifting really improved my strength and my lower back health. did 140kg x5 on squats easy today with some pauses at the last 2 reps ( Could’ve done probably 3 more ). Saved some reps because I don’t want to be sore/tired/beat down on Sunday which is my deadlift day.
Training log of 19.03.2016
Seated OHP:
Bar x12
40kg x6
50kg x6
60kg x4
70kg x4
80kg x7 ( Rep PR )
60kg x16 ( Rep PR )
Barbell Bench Press:
70kg x20
Front DB Raise:
12kg x12
12kg x12
12kg x12
Side Lateral Raises:
10kg x12
10kg x12
10kg x12
V-Bar Tricep Pressdown:
20kg x20
20kg x20
20kg x20
Reverse Curls:
30kg x20
30kg x20
30kg x20
Cable Flies:
7.5kg x20
10kg x20
12.5kg x20
Training log of 20.03.2016
Deadlift:
60kg x4
80kg x4
100kg x2
120kg x1
140kg x1
160kg x1
180kg x1
200kg x1
220kg x0
210kg x0
Training log of 21.03.2016
Barbell Back Squat:
Bar x8
60kg x4
80kg x4
105kg x8
105kg x8
105kg x8
112,5kg x5
120kg x2
120kg x2
130kg x1
Training log of 24.03.2016
Barbell Back Squat:
Bar x8
Bar x8
60kg x4
80kg x4
105kg x8
105kg x8
105kg x8
112,5kg x5
120kg x2
120kg x2
130kg x1
Barbell Bench Press:
40kg x8
60kg x6
80kg x17 ( Rep PR )
90kg x4
Low Row:
40kg x12
60kg x12
80kg x12
100kg x10
Training log of 25.03.2016
Barbell Back Squat:
60kg x4
80kg x4
105kg x5
105kg x5
105kg x5
105kg x5
120kg x3
130kg x2
130kg x2
145kg x1
Seated OHP:
Bar x12
40kg x8
60kg x5
70kg x4
80kg x2
Barbell Bench Press:
30kg x12
50kg x6
70kg x4
80kg x22 ( Rep PR )
Training log of 27.03.2016
Barbell Bench Press:
Bar x12
40kg x8
60kg x6
80kg x2
90kg x2
100kg x8 ( Rep PR )
100kg x4
90kg x5
80kg x6
80kg x6
80kg x6
V-Bar Tricep Pressdown:
15kg x20
15kg x20
20kg x15
25kg x12
Foam rolling and stretching at the end.
Training log of 28.03.2016
Barbell Back Squat:
Bar x12
60kg x6
80kg x4
100kg x2
120kg x1
127,5kg x5
Training log of 30.03.2016
Barbell Back Squat:
Bar x12
60kg x4
80kg x4
100kg x1
120kg x1
132,5kg x5
Barbell Bench Press:
Bar x12
40kg x8
60kg x6
85kg x16 ( Rep PR )
90kg x10
90kg x9
V-Bar Tricep Pressdown:
15kg x20
15kg x20
20kg x15
25kg x12
25kg x12
Training log of 01.04.2016
Barbell Back Squat:
Bar x12
Bar x8
60kg x5
80kg x4
100kg x1
120kg x1
140kg x5 ( Fast )
Low Row:
40kg x12
60kg x12
80kg x10
100kg x6
120kg x6
Wide Grip Cable Rows:
30kg x12
40kg x12
50kg x10
60kg x10
Hammer Curls:
4kg x12
6kg x12
8kg x12
10kg x12
12kg x12
14kg x12
Training log of 03.04.2016
Barbell Bench Press:
30kg x12
50kg x6
70kg x2
80kg x1
90kg x13 ( Rep PR )
80kg x10
Standing OHP:
40kg x8
50kg x6
60kg x8 ( Rep PR )
V-Bar Tricep Pressdown:
15kg x20
15kg x20
20kg x15
25kg x12
25kg x12
Cable Cross-Over:
7,5kg x20
7,5kg x20
10kg x20
10kg x20
Training log of 04.04.2016
Beltless Barbell Back Squat:
Bar x12
60kg x6
80kg x4
100kg x1
112,5kg x9
112,5kg x9
112,5kg x9
112,5kg x9
Foam Rolling at the end.
Training log of 06.04.2016:
Barbell Back Squat:
Bar x8
60kg x6
80kg x4
100kg x2
120kg x7
120kg x7
120kg x7
120kg x7
120kg x7
Barbell Bench Press:
30kg x12
50kg x6
70kg x4
90kg x14
Standing Press:
40kg x8
50kg x6
60kg x10 ( Rep PR )
V-Bar Tricep Pressdown:
15kg x20
15kg x20
20kg x15
25kg x12
25kg x12
Cable Cross-Over:
7,5kg x20
10kg x20
10kg x20
12,5kg x20
Training log of 08.04.2016
Barbell Beltless Back Squat:
Bar x8
60kg x6
80kg x4
100kg x2
120kg x1
127,5kg x5
127,5kg x5
127,5kg x5
127,5kg x5
127,5kg x5
127,5kg x5
127,5kg x5
Close Lat Pulldown:
40kg x12
50kg x10
60kg x8
70kg x6
70kg x6
Low Row:
40kg x12
60kg x12
80kg x8
100kg x8
Rope Straight Arm Pulldown:
12,5kg x12
15kg x15
20kg x15
25kg x15
Foam Rolling at the end.
Training log of 09.04.2016
Beltless Barbell Back Squat:
Bar x8
60kg x4
80kg x4
100kg x1
120kg x1
135kg x3
135kg x3
135kg x3
135kg x3
135kg x3
135kg x3
135kg x3
135kg x3
135kg x3
135kg x3
Foam Rolling at the end.
Training log of 10.04.2016
Barbell Bench Press:
Bar x12
30kg x8
50kg x6
70kg x4
80kg x1
90kg x16 ( Rep PR )
80kg x10
70kg x10
V-Bar Tricep Pressdown:
15kg x20
15kg x20
20kg x15
25kg x12
25kg x12
Cable Cross-Over:
7,5kg x20
10kg x20
12,5kg x20
Side Lateral Raises:
6kg x12
8kg x12
10kg x12
18kg x13
Tried some Bench Press with bands at the end with 135, felt pretty good. I may use the bands next week with heavier weights.
Training log of 11.04.2016
Beltless Barbell Back Squat:
Bar x12
60kg x4
80kg x4
100kg x1
120kg x1
122,5kg x9
122,5kg x9
122,5kg x9
122,5kg x9
Foam rolling at the end.
Training log of 14.04.2016
Barbell Back Squat:
Bar x12
60kg x4
80kg x4
100kg x1
120kg x1
130kg x7 (Beltless)
130kg x7
130kg x7
130kg x7
130kg x7
Barbell Bench Press:
Bar x12
40kg x8
60kg x4
80kg x2
90kg x1
100kg x1
105kg x1
110kg x1