29/1/2018
entered gym at noon
Bench
40kgs x5
60kgs x3
70kgs x1
77.5kgs x10x3
Squat
40kgs x3
60kgs x2
80kgs x2
100kgs x1
105kgs x6x2
31/1/2018
entered gym at 2:10PM
Bench
60kgs x3
70kgs x6x6
Squat
20kgs x5
60kgs x3
80kgs x2
105kgs x6x2
1/2/2018
entered gym at 11AM
Bench
20kgs x10
60kgs x3
72.5kgs x7x5
Deadlift
60kgs x3
100kgs x4x10, tried to keep rest to under 2 minutes
Pretty much died after the deadlifts
at 11PM
Run
slow 3km jog
3/2/2018
Bench
60kgs x3
70kgs x1
77.5kgs x8x4
Squat
warmed up with the bar a bunch
60kgs x3
80kgs x1
105kgs x6x4
use the cues: drop into the hole, knees forward break at the knees, don’t force the knees out.
4/2/2018
Bench
60kgs x5
70kgs x3
82.5kgs x10x3
Deadlift
was wearing weightlifting shoes
60kgs x3
100kgs x3
120kgs x1
130kgs x5x3
Dumbbell Curl
16kgs x10
14kgs x10
5/2/2018
Squat
warmed up with the bar a bunch
60kgs x3
80kgs x2
105kgs x6x2
Bench
60kgs x3
65kgs x6x6
6/2/2018
Bench
20kgs x10
60kgs x3
70kgs x7x5
Deadlift
60kgs x3
100kgs x2
120kgs x1
130kgs x1
140kgs x5x3
Double overhand failed me, started using straps from set 2 rep 3 onwards.
Dumbbell Curl
16kgs x10,8
Dumbbell Hammer Curl
12kgs x3x10
Push Ups
10,20,30
7/2/2018
at 12AM, went for a slow jog
Entered gym at 7:15PM
Bench
50kgs x5
75kgs x8x4
Squat
20kgs x5
60kgs x3
105kgs x6x5
Dumbbell Curls
18kgs x5x3
20kgs x3x3
18kgs x2x3
1 minute rest between sets
Barbell Curl
did some for a few, just to get some contractions in
8/2/2018
entered gym at 9:15AM
Bench
20kgs x10
40kgs x5
60kgs x3
70kgs x2
80kgs x10x3
Deadlift
60kgs x3
80kgs x3
100kgs x2
120kgs x1
130kgs x10x1, done at a leisurely pace since it’s supposed to be not too taxing
Run
400m in 1:48.09
took a 2-3 minute rest
400m in 1:33.78
10/2/2018
entered gym at 6:20PM
Bench
did a bunch of reps with the empty bar to get the rack height right
40kgs x5
60kgs x3
70kgs x6x6
Squat
warmed up with the bar a bunch
60kgs x3
80kgs x2
105kgs x6x2
12/2/2018
entered gym at 3:15PM
Squat
60kgs x3
80kgs x3
105kgs x6x6
Bench
60kgs x3
70kgs x2
75kgs x7x5
Pull Ups
5,4,4,3,2
Dumbbell Curls
20kgs x3x5
Seated Incline Dumbbell Curls
10kgs x5
12kgs x5
wrists aren’t happy
Dumbbell Curls
12kgs x8x10
12kgs x8
19/2/2018
Squat
20kgs x5
60kgs x3
80kgs x2
105kgs x6x2
Bench
50kgs x5
70kgs x3
80kgs x8x4
Deadlift
60kgs x3
100kgs x2
120kgs x1
140kgs x5x3
21/2/2018
Bench
20kgs x10
60kgs x5
70kgs x3
80kgs x1
85kgs x10x3
Squat
warmed up with bar a bunch
60kgs x3
80kgs x2
100kgs x1
110kgs x5x5
pressed 60kgs for 1 rep just to see if I still had it
Dumbbell Curl
12kgs x3x10
Machine Row
190lbs x3x10
25/2/2018
Squat
warmed up with 40kgs for a bit
60kgs x3
80kgs x2, elbow was feeling funny
100kgs x1
105kgs x6x2
Bench
20kgs x10
60kgs x5
70kgs x3
75kgs x6x6
Dumbbell Curl
16kgs x3x5
12kgs x2x10
Tricep Rope Pushdowns
80lbs x20
100lbs x10
110lbs x10
120lbs x10
Dumbbell Curl
14kgs x3x8
Push Ups
20,20,12
27/2/2018
Bench
20kgs x10
60kgs x5
70kgs x3
80kgs x7x5
Squat
warmed up with the bar a lil
60kgs x3
80kgs x2
100kgs x1
117.5kgs x4x4, was kinda hard
Dumbbell Curl
20kgs x3x5, 120 second rest between sets
HOT DAMN, talk about a log dump. Will return to fix the formatting and stuff, if I ain’t too lazy and forget about it that is.
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1/3/2018
entered gym at 4:30PM
Bench
40kgs x5
60kgs x5
70kgs x3
80kgs x1
85kgs x8x4
Squat
60kgs x3
100kgs x2
105kgs x6x2
Dummbell Curl
10kgs x4x10
14kgs x2x10,7
60 second rest between sets
at 7PM
BJJ
Did Gi. Rolled for the first time since January, felt sloppier than usual but then again, what’s new?
9/3/2018
at 6:10AM,
slow jog and some bodyweight exercises
later at 9AM,
Deadlift
60kgs x3
80kgs x2
100kgs x2
120kgs x1
130kgs x1
140kgs x1
150kgs x2, used double overhand for the first rep and hook grip for the latter.
start using straps
150kgs x4x2
Press
50kgs x3
60kgs x3x2
Dumbbell Curl
15kgs x3x7
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