Buddy's Training Log

Training Logs
1

will start posting my log. i am a 19yo student in the uk, not having the easiest time training right now asi live in university halls which provide pretty shitty food, and I am very busy with the gym a forty minute walk away. but i am still making progress, just maybe slightly slower than i could

2

wednesday

db bench 20kg 5,5,6,5,6
leg press 260kg 3,3,3,3,3,3,3,3
db rows 22.5kg 5,5,5,5,5

my pressing is weak as I am recovering from a bad shoulder dislocation and 8 weeks in a sling.

3

friday

incline pressups 8,8,8,12,8
pull ups 3,4,4,3,3,3,3,3, - 26 total
squats 100kg 8,8,8

4

sunday 13th feb

deads 100kg no straps 5,5,5,5,5
1arm row machine 40kg 8,8,8,8

5

Monday 14th feb

incline smith bench 20kg per side 4,4,4,4,4,4

bi’s and tri work with cables, 2,000m row.

6

wednesday 16th

leg press - trained with a friend so kind of just did a lot of quite high rep sets
db rows 22.5kg 6,6,6,6,6,
db bench 20kg 6,6,6,6,6

tried to do a 2,000m row but had a pain in my left knee

7

friday 18th

pull ups 4,4,4,4,4,3,3 - 26 total
incline pressups 10,10,10,10,10
squats 105kg 8,8,6

annoyed i didnt hit the final set of 8 for the squats.
then did a max reps circuit of alt db curls, straight bar press downs, 2 arm hammer curls with a pause midway on the way down, and rope pressdowns.

i spend about 15 or 20 mins each session doing rehabilitation work for my shoulder and very strict one arm cable rows with my arm at right angle to my body to satrengthen my rhomboids.

8

Monday 21st

1 arm row machine 40kg 10,10,10,10 each arm
incline smith bench 20kg per side 4
22.5 3,3,3
20 4,4
22
deads
60kg
80
100
110 x 1
115 x 1
120 x 1
125 x 1

9

wednesday 23rd

leg press 270kg 8 sets of 3

db bench
20kg 5
22.5kg 5,5,5,4

db rows
22.5kg 5
25kg 5,5,5,5

external rotations w dumbbell 3 sets
high cable row for upper back 3 sets

superset between cable pressdowns and cable curls, 3 or 4 sets of each for each arm

started a 2000m row but stopped due to a pain inmy left knee

10

friday 25th

chins 4,3,4,3,4,3,4,3
incline pressups 12,12,12,8,7 may consider doing these with my fists on the floor as my wrists hurt a bit doing palms down

squats 105kg 8,8,8 sweeeeeeet

external rotation, abs, calves