A Steaming Log

Training Training Logs
61

3/4/09

A)Back Squats
3X5,4,4 65kgs
B)Overhead Press
3X5 40kgs
C)DB Lunges
5 20kgs ea.
8 15kgs ea.
D)Dips
6 BW+12.5kgs
8 BW

62

5/4/09

A) Deadlift
5,2 110kgs
6,4 100kgs
B) Hyperextensions
15 BW+20kgs
15 BW+10kgs
C) Chins
3 BW+13.75kgs
4 BW+10kgs
8 BW
D) DB Rows
L:13,11 R:15,15 22.5kgs

Reducing weight to fix up form.

63

7/4/09

A)Back Squats
3X7,6,5 65kgs
B)Overhead Press
6,5,4 40kgs
C)DB Lunges
10,8 15kgs ea.
D)Dips
6 BW+10kgs
9 BW

64

9/4/09

A) Deadlift
4,3 110kgs
6 100kgs
B) Hyperextensions
14 BW+20kgs
C) Chins
4 BW+12.5kgs
7 BW
D) DB Rows
18 22.5kgs

65

11/4/09

A)Back Squats
3X8,7,7 65kgs
B)Overhead Press
6,6,5 40kgs
C)DB Lunges
2X10 15kgs ea.
D)Dips
5 BW+11.25kgs
10 BW

66

14/4/09

A) Deadlift
4X3 107.5kgs
B) Hyperextensions
19 BW+15kgs
C) Chins
4 BW+12.5kgs
8 BW
D) DB Rows
20 22.5kgs

67

16/4/09

A)Back Squats
3X6 67.5kgs
B)Overhead Press
6,6,5 40kgs
C)DB Lunges
9,8 17.5kgs ea.
D)Dips
6 BW+11.25kgs
10 BW

68

20/4/09

A) Deadlift
3X5 110kgs
B) Hyperextensions
20 BW+15kgs
C) Chins
4 BW+12.5kgs
8 BW
D) DB Rows
20 25kgs

69

22/4/09

A)Back Squats
3X6 70kgs
B)Overhead Press
5,5,4 42.5kgs
C)DB Lunges
2X10 17.5kgs ea.

Didn’t have time for dips, will stay on same weight for lunges and squats to improve form /tempo.

70

24/4/09

A) Deadlift
3X6,5,5 110kgs
B) Hyperextensions
22 BW+15kgs
C) Chins
4 BW+13.75kgs
7 BW
D) DB Rows
L:13 R:16 25kgs

71

27/4/09

A)Back Squats
3X6 67.5kgs
B)Overhead Press
3X5 42.5kgs
C)DB Lunges
2X10 17.5kgs ea.
D)Dips
5 BW+11.25kgs
9 BW

72

29/4/09

A) Deadlift
3X4 112.5kgs
B) Hyperextensions
16 BW+15kgs
C) Chins
3 BW+13.75kgs
7 BW
D) DB Rows
16 25kgs

73

1/5/09

A)Back Squats
3X5 72.5kgs
B)Overhead Press
5,5,4 42.5kgs
C)DB Lunges
2X8 20kgs ea.
D)Dips
5 BW+12.5kgs
11 BW

74

4/5/09

A) Deadlift
5,5,4 112.5kgs
B) Hyperextensions
18 BW+15kgs
C) Chins
3 BW+12.5kgs
7 BW
D) DB Rows
15 25kgs

Was v. sick today.

75

6/5/09

A)Back Squats
3X6 72.5kgs
B)Overhead Press
1X6 42.5kgs
C)DB Lunges
10,9 20kgs ea.
D)Dips
5 BW+12.5kgs

still sick

76

8/5/09

A) Deadlift
2X4 115kgs
1X8 100kgs
B) Hyperextensions
24 BW+15kgs
C) Chins
5 BW+10kgs
8 BW
D) DB Rows
L:18 R:20 25kgs

77

15/5/09

A)Back Squats
2X5 75kgs
B)Overhead Press
1X5 45kgs
C)DB Lunges
10,9 20kgs ea.
D)Dips
5 BW+13.75kgs
11 BW

78

A) Deadlift
5,4 115kgs
1X7 100kgs
B) Hyperextensions
20 BW+17.5kgs
C) Chins
5 BW+10kgs
7 BW
D) DB Rows
17 25kgs

Gonna change this up a bit, since stalled out.

79

20.5.09

A)Back Squats
6,5 75kgs
B)Overhead Press
1X5 45kgs
C)DB Lunges
2X10 20kgs ea.
D)Dips
5 BW+15kgs
10 BW

80

22/5/09

A) Deadlift
4 117.5kgs
1X7 100kgs
B) Hyperextensions
16 BW+20kgs
C) Chins
5 BW+10kgs
7 BW
D) DB Rows
10 30kgs