Building Some Strength - Training Log

Training Training Logs
61

08/12/19

Bench
20kgx20
40x5
60x5
85x12 (PB?)

Wide grip/closegrip - feet up and long paused
70x5/5/5

62

09/12/19

Sumo Deadlift
70kgx3
120x3
170x1
200x2
220x1
230x1
240x1
245x1
220x1
200x1
170x1

63

10/12/19

Chins and ab work - repsxsets

64

11/12/19

Squat
70kgx5
120x2
160x4/4/4/4/3/1

Might have got carried away progressing high bar squats - still got some good work done.

65

12/12/19

Bench
20kgx25
40x5
60x5
90kgx10 (PB)
60x10/10/10

High rep banded face pulls

66

13/12/19

Sumo Deadlift
70kgx5
120x3
170x1
190x5

Felt pretty beaten up from lifting/life so that’s all, folks.

67

15/12/19

DB bench - 7kgx25

Bench
40kgx5
60x5
80x3
95kgx8 (PB)
70x10/10/10 (regular, close, and wide grip)

Banded facepulls between bench - sets of 20 or so

Barbell curls - setsxreps

Dips - bwx10/10

Seal row - 40/60/70/75x5

Cable row/pulldown/straight arm pull down - supersets - reps 20-25 or so

68

16/12/19

High bar squat
70kgx5
120x3
170x1
180x1
190x1 (418lbs PB - most I’ve high bar squatted)

Single leg curls - pyramid up and down, weightxrepsxsets
Single leg extension - as above
Seated single calf raises - 20kgx25/25/50

69

17/12/19
Empty bar complexes and some chins

70

18/12/19

Bench
20kgx25
40x20
50x20
60x15/15/15/15

Reverse EZ curls - sets of 10 with 10kg or so

71

20/12/19

Sumo deadlift
70kgx5
120x3
170x1
200x3

Really wasn’t feeling happy lifting heavy, think I’m a bit beaten up.

72

21/12/19

Bodybuilding/fluff (not sure on weights for anything)

Tricep pushdowns 3x15
Banded hammer curls 3x15
Overhead tricep extensions 3x15
Banded curls - 3x15
Cable cross overs - 3x15
Cross body press (single arm chest) - 2x15
Face pulls - 3x15
Lat pulldown - 3x15
Lateral raises - 3x15
Hanging knee raises ss crunches - 3x15-20

73

02/01/20

Squats (high bar, sleeves, no belt - the usual)
70x5
120x3
160x1
170x1
180x1

74

03/01/20

Bench
20kgx10
40x5
60x5
80x3
87x10
60x10
60x10
60x10

75

04/01/20

Deadlift (sumo, no belt)
70kgx3
120x3
160x1/1
200x1
220x1
240x1

76

05/01/20

Pump stuff
Tricep pushdowns
Overhead cable extensions
Banded Curls ss Hammer curls
Cable lateral raises
Cable cross overs
Seated Row

All light, reps 12+, low rest

77

06/01/20

Squats
40kgx10
80x10
100x3
120x1
140x1
160x1
170x1
180x1

78

07/01/20

Bench
20kgx10
40x10
60x3
80x1
92x8 (PB?)
60x5 paused
70x5 paused
80x5 paused