Finally decided to start a training log here, after several weeks deliberation. I have recently started summer semester at uni, so free time is at a minimum and motivation will most likely be hard to find. Been working out for about 19 months, 11 of them seriously. My goals are to get stronger and better proportioned.
Current stats:
Age - 18
Height - 180 cm
Weight - 80kg
Deadlift - 150kgx5
Front Squat - 100kgx6
Bench Press - 87.5kgx5
Military Press - 72.5kgx3
Power Clean (from floor) - 85kgx5
Power Snatch (clean-grip, from floor) - 60kgx5
Hopefully I will be posting here 3-4 times a week. Since I’m from Australia, all weights will be in kg.
Monday’s Workout
I didn’t sleep very well last night, so wasn’t particularly confident walking into the gym today.
Military Press: 40x5, 50x5, 57.5x5, 67.5x5, 67.5x5, 67.5x5 (Very happpy with these!)
Weighted Chin Up: 15x5, 15x5, 15x3 (Bit disappointed about missing the last two reps)
Weighted Dips: 22.5x8, 22.5x6, 22.5x6
Super-setted with
Dumbbell Curls: 20x8, 20x6, 20x6
DB Lat Raises: 16x6, 16x6, 16x6 (Easy!)
Overall I was pretty happy with today’s workout, especially given how tired I was beforehand.
Wednesday’s Workout
Good workout today. Planned to do throw in some ab work at the ends, but ran out of time. Other than that a nice workout.
Front Squat: 20x5, 60x5, 100x5, 100x5, 100x5
Sumo RDL: 60x5, 100x5, 100x5, 100x5
Bulgarian Split Squat: 20x6, 40x6, 70x6, 70x6, 70x6
Hise Shrug: 60x20, 60x20, 60x20
The Hise Shrugs were great fun.
Friday’s Workout
Too busy to post this up yesterday. Nice workout, but thinking of changing it up a bit next week.
Power Clean from Hang: 40x5, 60x5, 60x5, 60x5
BB Bench Press: 50x5, 87.5x5, 87.5x5, 87.5x5
BB Curl: 6x40, 6x40, 6x40
Super-setted with
Incline EZ Bar Extension: 8x35, 8x35, 8x35
Face Pulls: 12x21.25, 12x21.25, 12x21.25
Super-setted with
Flyes w/ blue band: 12, 12, 12
Workout only took about 40 minutes today. Going to add in some rows after benching and change up the second half of the workout a bit.
Monday’s Workout
Been pretty stressed lately with uni and work woke up with wicked indigestion last night around 3 and couldnt get back to sleep for about an hour. I’m getting pretty concerned because this waking up in the middle of the night is becoming a habit. Not a terrible workout today, but missed a few reps, which is always disheartening.
Military Press: 40x5, 50x5, 70x5, 70x5, 70x5 (last two reps were real grinders)
Weighted Chin Up: 15x5, 15x5, 15x4 (probably best to reset next week)
Weighted Dips: 23.75x6, 23.75x6, 23.75x5
Supersetted with
Alternating Dumbbell Curl: 18x6, 18x6, 18x6 (more difficult than the 20s last week)
Dumbbell Lateral Raises: 18x6, 18x6, 18x6
Pretty happy with hitting the new military press PR, but was otherwise rather unimpressed with today’s workout. Going to make a real effort this week to get in bed early, get a good, unbroken sleep and keep my stress levels down.
Wednesday’s Workout
Went out and bought some melatonin capsules yesterday to help with the sleeping problems. Took 2 30 minutes before bed last night and fell asleep very easily. Sleep was still broken. Also woke up this morning with a head cold. Pushed through with my workout nonetheless, but had to cut out abs again because i was too tired.
Front Squat: 20x5, 60x5, 102.5x5, 102.5x5, 102.5x5
RDL: 20x5, 60x5, 100x5, 100x5, 100x5
Bulgarian Split Squat: 20x6, 40x6, 72.5x6, 72.5x6 72.5x6
Hanging Knee Raise: BWx12, BWx12
Supersetted with
Hise Shrug: 65x20, 65x20
Going to the beach now for a surf. Hopefully that will make me feel better.
Friday’s Workout
Very hot today, so I’ve been sweating like a pig. Must have drunk about 4 litres of water already (it’s only # in the afternoon here). Melatonin has been working quite well. Finally starting to sleep well.
Power Clean from hang: 20x5, 40x5, 62.5x5, 62.5x5, 62.5x5
BB Bench Pres: 20x5, 50x5, 90x5, 90x5, 90x5
Pendlay Rows: 20x5, 50x5, 80x8, 80x8, 80x8
DB Incline Bench: 28x8, 48x8, 48x8, 48x8
BB Curl: 40x8, 40x8, 40x8 (had to cheat like the last 4 reps lol)
Supersetted with
EX Bar Incline Extension: 8x35, 8x35, 8x35
Monday’s Workout
Had a shit day Monday. Felt really drained following the weekend. Attempted a new PR in the press, but only hit it for one set. Reset of the chin ups went fine, although still felt really heavy. Had to cut lat raises out at the end because I was simply too drained.
Military Press: 40x5, 50x5, 72.5x5, 72.5x5, 72.5x5 (last two sets were push presses)
Weighted Chin Up: 13.75x5, 13.75x5, 13.75x5 (probably best to reset next week)
Weighted Dips: 25x6, 25x6, 25x6
Supersetted with
Alternating Dumbbell Curl: 18x8, 18x8, 18x8
Wednesday’s Workout
No complaints on Wednesday. Front squats were killer, as usual. RDL’s were easy, but my grip is starting to become a limiting factor. Had time to add in some ab work at the end, but had to superset knee raises with hise shrugs to save time again.
Front Squat: 20x5, 60x5, 105x5, 105x5, 105x5
RDL: 20x5, 60x5, 102.5x5, 102.5x5, 102.5x5
Bulgarian Split Squat: 20x6, 40x6, 75x6, 75x6 75x6
Hise Shrug: 70x20, 70x20
Supersetted with
Hanging Knee Raise: BWx12, BWx12
Pallof Press: 18.25x10, 18.25x10
Friday’s Workout
Another late post. Uni’s almost over, so will soon have plenty of time to focus on training.
Power Clean from Hang: 20x5, 40x5, 65x5, 65x5, 65x5
BB Bench Pres: 20x5, 50x5, 92.5x5, 92.5x5, 92.5x5
Pendlay Rows: 20x5, 50x5, 82.5x8, 82.5x8, 82.5x8
DB Incline Bench: 30x8, 52x8, 52x8, 52x8
BB Curl: 40x8, 40x8, 40x8 (will probably switch these over to EZ bar curls for convenience)
Supersetted with
EZ Bar Incline Extension: 8x37.5, 8x37.5, 8x37.5
Monday’s Workout
Another shitty Monday. Gonna change this workout up very soon.
Military Press: 40x5, 60x5, 72.5x4 (missed last rep), 72.5x3 (too fucked to do another)
Push Press: 77.5x3, 77.5x3, 77.5x3, 77.5x3, 77.5x3
Chin Up: 8, 7, 4
Weighted Dips: 26.25x6, 26.25x6, 26.25x6
Supersetted with
Alternating Dumbbell Curl: 18x8, 18x8, 18x8
Dumbbell Lateral Raises: 18x6, 18x6, 18x6
Supersetted with
Face Pulls: 21.25x12, 21.25x12, 21.25x12
I really hate missing reps. Next week is deload week. Gonna change this workout up a bit and hopefully come out stronger because of it.
Wednesday’s Workout
Finally finished Uni for the moment. Working nights is killing me slowly though.
Front Squat: 20x5, 60x5, 107.5x5, 107.5x5, 107.5x5
RDL: 20x5, 60x5, 105x5, 105x5, 105x5
Bulgarian Split Squat: 20x6, 40x6, 77.5x6, 77.5x6 77.5x6
Hanging Knee Raise: BWx14, BWx14
Pallof Press: 21.25x10, 21.25x10
Friday’s Workout
Good training today. About to head to work. On Christmas Eve. Shit sux.
Power Clean from Hang: 20x5, 40x5, 67.5x5, 67.5x5, 67.5x5
BB Bench Pres: 20x5, 50x5, 95x5, 95x5, 95x5
Pendlay Rows: 20x5, 50x5, 85x8, 85x8, 85x8
DB Incline Bench: 30x8, 56x8, 56x8, 56x8
EZ Bar Curl: 40x8, 40x6, 40x6
Supersetted with
EZ Bar Incline Extension: 40x6, 40x6, 40x6
Finished the workout with 3 sets of 30 second hangs from the pullup bar
Monday’s Workout
Deload week this week. Cut down the volume a bit, but did a few “pumping” exercises on machines to get some blood in my muscles.
Push Press: 20x5, 45x5, 75x5
Neutral Close Grip Chin Up: BWx10
Machine Shoulder Press: 39x12
Single-arm Alternating Lat Pulldown: "9"x12 (machine didnt have real weight printed on it)
Alternating Dumbbell Curl: 12x12, 18x8
Dip: 26.25x6, BWx12
Lateral Raise: 12x16, 18x6
Band Pull-aparts: 12 reps w/ blue band
Wednesday’s Workout
Same deal as Monday. Cut down the volume did a few less intense pumping exercises to get some blood flowing
Front Squat: 20x5, 60x5, 107.5x5
Unilateral Leg Press: 80x12
RDL: 20x5, 60x5, 105x5
Unilateral 45-degree Hyperextension: 10x10
Bulgarian Split Squat: 77.5x6
Hanging Knee Raise: BWx15
Pallof Press: 21.25x10
Fun shit, mang.
Monday 3/1/11
Huge update this time. Been very lazy with updating. Training has been going well though. Skipped out on Friday’s deload workout, but I wasnt really stressin.
(A) Push Press: 20x5, 45x5, 75x5, 75x5, 75x5
(B) Neutral Close Grip Chin Up: BWx10, BWx8, BWx6
(C1) Weighted Dip: 26.25x6, 26.25x6, 26.25x6
(C2) Alternating Dumbbell Curl: 18x8, 18x8, 18x8
(D1) DB Lateral Raise: 18x6, 18x6, 18x6
(D2) Face Pull: 21.25x12, 21.25x12, 21.25x12
Monday 3/1/11
Been very lazy posting here, so I have a hyooge update this time.
(A) Push Press: 20x5, 45x5, 75x5, 75x5, 75x5
(B) Neutral Close Grip Chin Up: 10, 8, 6
(C1) Weighted Dips: 26.25x6, 26.25x6, 26.25x6
(C2) Alternating Dumbbell Curl: 18x8, 18x8, 18x8
(D1) Dumbbell Lateral Raises: 18x6, 18x6, 18x6
(D2) Face Pulls: 21.25x12, 21.25x12, 21.25x12
Wednesday 5/1/11
(A) Front Squat: 20x5, 60x5, 110x5, 110x5, 110x5
(B) RDL: 20x5, 60x5, 107.5x5, 107.5x5, 107.5x5
(C) Bulgarian Split Squat: 20x6, 40x6, 80x6, 80x6, 80x6
(D) Hanging Knee Raise: BWx10
(E) Pallof Press: 21.25x10