Just started training and thought logging here would be a good way to monitor progress.

Stats:

height: 165cm
weight: 58kg

1st training day:

Saturday 26th Feb 2011

conventional deadlift: 5 x 60kg, 5 x 90kg, 5 x 110kg, 5 x 110kg, 5 x 110kg
seated BB shoulder press: 5 x 40kg, 5 x 40kg, 5 x 50kg, 5 x 50kg, 5 x 50kg
pull ups: 5 x BW, 5 x (BW + 2kg), 5 x (BW + 2kg), 5 x (BW +4kg), 5 x (BW + 4kg)

Squats: 5 x 60kg, 5 x 70kg, 5 x 80kg, 5 x 90kg, 5 x 90kg
Bench press: 5 x 60kg, 5 x 60kg, 5 x 62.5kg, 5 x 62.5kg, 4 x 65kg
Seated Cable Rows: 5 x 120lbs, 5 x 120lbs, 5 x 120lbs, 5 x 130lbs, 5 x 130lbs

conventional deadlift: 5 x 65kg, 5 x 95kg, 5 x 115kg, 5 x 115kg, 5 x 115kg
seated BB shoulder press: 5 x 50kg, 5 x 50kg, 5 x 50kg, 5 x 50kg, 5 x 50kg
pull ups: 5 x (BW + 4), 5 x (BW + 4kg), 5 x (BW + 4kg), 5 x (BW +4kg), 4 x (BW + 6kg)

Squats: 5 x 65kg, 5 x 85kg, 5 x 90kg, 5 x 90kg, 5 x 90kg
Bench press: 5 x 60kg, 5 x 65kg, 5 x 65kg, 5 x 65kg, 4 x 65kg
Seated Cable Rows: 5 x 130lbs, 5 x 130lbs, 5 x 130lbs, 5 x 130lbs, 5 x 130lbs

conventional deadlift: 5 x 65kg, 5 x 95kg, 5 x 115kg, 5 x 115kg, 5 x 115kg
seated BB shoulder press: 5 x 50kg, 5 x 50kg, 5 x 50kg, 5 x 50kg, 5 x 50kg
pull ups: 5 x (BW + 6), 5 x (BW + 6kg), 5 x (BW + 6kg), 5 x (BW +6kg), 4 x (BW + 6kg)

Squats: 5 x 65kg, 5 x 85kg, 5 x 90kg, 5 x 90kg, 5 x 90kg
Bench press: 5 x 60kg, 5 x 65kg, 5 x 65kg, 5 x 65kg, 4 x 65kg
Seated Cable Rows: 5 x 130lbs, 5 x 130lbs, 5 x 130lbs, 5 x 130lbs, 5 x 130lbs

Decided to switch to BB split, and include some direct arm workout.

BB flat Benchpress: 60 x 5, 60 x 5, 60 x 5, 65 x 5, 65 x 5 (kg)
BB inclined Benchpress: 50 x 5, 50 x 5, 55 x 5, 55 x 5, 55 x 5 (kg)
skullcrushers: 15 x 5, 27.5 x 5, 27.5 x 5, 27.5 x 5, 27.5 x 5 (kg)
cable tricep extension: 50 x 5, 50 x 5, 50 x 5, 50 x 5, 50 x 5 (lbs)

Deadlifts: 60 x 5, 90 x 5, 115 x 5, 115 x 5, 115 x 5 (kg)
pull ups: 5 x (BW + 4), 5 x (BW + 4kg), 5 x (BW + 4kg), 5 x (BW +4kg), 4 x (BW + 6kg)
seated cable roc: 120lbs x 5, 120lbs x 5, 120lbs x 5, 120lbs x 5, 120lbs x 5
standing bicep curls: 20kg x 5, 20kg x 5, 20kg x 5, 20kg x 5, 20kg x 5

Squats: 5 x 60kg, 5 x 85kg, 5 x 90kg, 5 x 90kg, 5 x 90kg
shoulder press: 50kg x 5, 50kg x 5, 50kg x 5, 50kg x 5, 50kg x 5
shoulder flys: 8kg x 5, 8kg x 5, 8kg x 5, 8kg x 5, 8kg x 5

BB flat Benchpress: 60 x 5, 60 x 5, 60 x 5, 65 x 5, 65 x 5 (kg)
BB inclined Benchpress: 50 x 5, 50 x 5, 55 x 5, 55 x 5, 55 x 5 (kg)
skullcrushers: 15 x 5, 25 x 5, 25 x 5, 25 x 5, 25 x 5 (kg)
cable tricep extension: 50 x 5, 50 x 5, 50 x 5, 50 x 5, 50 x 5 (lbs)

Deadlifts: 60 x 5, 90 x 5, 115 x 5, 115 x 5, 115 x 5 (kg)
pull ups: 5 x (BW + 4), 5 x (BW + 4kg), 5 x (BW + 4kg), 5 x (BW +4kg), 4 x (BW + 6kg)
seated cable roc: 120lbs x 5, 120lbs x 5, 120lbs x 5, 120lbs x 5, 120lbs x 5
standing bicep curls: 20kg x 5, 20kg x 5, 20kg x 5, 20kg x 5, 20kg x 5

Squats: 5 x 60kg, 5 x 80kg, 5 x 80kg, 5 x 80kg, 5 x 80kg
shoulder press: 50kg x 5, 50kg x 5, 50kg x 5, 50kg x 5, 50kg x 5
shoulder flys: 8kg x 5, 8kg x 5, 8kg x 5, 8kg x 5, 8kg x 5

very tired today… squat performance dropped. quite disappointed with this.

BB flat Benchpress: 60 x 5, 65 x 5, 65 x 5, 70 x 5, 70 x 5 (kg)
BB inclined Benchpress: 50 x 5, 55 x 5, 55 x 5, 60 x 5, 60 x 5 (kg)
skullcrushers: 15 x 5, 25 x 5, 25 x 5, 25 x 5, 25 x 5 (kg)
cable tricep extension: 50 x 5, 50 x 5, 50 x 5, 50 x 5, 50 x 5 (lbs)

Deadlifts: 60 x 5, 100 x 5, 100 x 5, 120 x 5, 120 x 5 (kg)
pull ups: 5 x (BW + 6kg), 5 x (BW + 6kg), 5 x (BW + 6kg), 5 x (BW +6kg), 5 x (BW + 6kg)
seated cable roc: 130lbs x 5, 130lbs x 5, 130lbs x 5, 130lbs x 5, 130lbs x 5
standing bicep curls: 25kg x 5, 25kg x 5, 25kg x 5, 25kg x 5, 25kg x 5

Squats: 5 x 60kg, 5 x 90kg, 5 x 90kg, 5 x 90kg, 5 x 90kg
shoulder press: 50kg x 5, 55kg x 5, 55kg x 5, 57.5kg x 5, 57.5kg x 5
shoulder flys: 10kg x 5, 10kg x 5, 12kg x 5, 12kg x 5, 12kg x 5

significantly improved lifts on all exercises… yay

BB flat Benchpress: 60 x 5, 70 x 5, 70 x 5, 70 x 5, 70 x 5 (kg)
BB inclined Benchpress: 60 x 5, 60 x 5, 60 x 5, 60 x 5, 60 x 5 (kg)
skullcrushers: 25 x 5, 25 x 5, 25 x 5, 25 x 5, missed last set because triceps were hurting very badly.

Deadlifts: 60 x 5, 100 x 5, 100 x 5, 125 x 5, 125 x 5 (kg)
pull ups: 5 x (BW + 6kg), 5 x (BW + 6kg), 5 x (BW + 6kg), 5 x (BW +6kg), 5 x (BW + 8kg)
seated cable row: 130lbs x 5, 130lbs x 5, 130lbs x 5, 130lbs x 5, 130lbs x 5
standing bicep curls: 25kg x 5, 25kg x 5, 25kg x 5, 27.5kg x 5, 27.5kg x 5

Squats: 5 x 60kg, 5 x 90kg, 5 x 90kg, 5 x 90kg, 5 x 95kg
shoulder press: 50kg x 5, 55kg x 5, 55kg x 5, 60kg x 5, 60kg x 5
shoulder flys: 12kg x 5, 12kg x 5, 12kg x 5, 12kg x 5, 12kg x 5

BB flat Benchpress: 60 x 5, 70 x 5, 70 x 5, 70 x 5, 70 x 5 (kg)
BB inclined Benchpress: 60 x 5, 60 x 5, 60 x 5, 60 x 5, 60 x 5 (kg)
skullcrushers: 25 x 5, 25 x 5, 25 x 5, 25 x 5, 27.5 x 4 (missed last rep…)