EVO Training Log

Training Logs
1

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)

2

Wednesday 2nd March 2011

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

3

Friday 4th March 2011

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)

4

Sunday 6th March 2011

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

5

Tuesday 8th March 2011

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)

6

Thursday 10th March 2011

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

7

Sunday 12th March

sick - so skipped training

8

Tuesday, 15th March 2011,

current stats: 60.2kg

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)

9

Thursday, 17th March 2011,

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

10

Sunday, 19th March 2011,

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

11

Monday, 21st March 2011,

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)

12

Thursday, 24th March 2011,

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

13

Monday, 28th March 2011,

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.

14

Friday, 1st April 2011,

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)

15

Sunday, 3rd April 2011,

current body weight: 62kg

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

16

Tuesday, 5th April 2011,

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

17

Thursday, 7th April 2011,

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.

18

Sunday, 10th April 2011,

current body weight: 62.2kg

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

19

Tuesday, 12th April 2011,

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

20

Thursday, 14th April 2011,

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…)