Ineedskins SS Log

Training Logs
1

Relative noob here with SS log, basic stuff. Have done this before so not gonna start with an empty bar!

Name is Ross, i’m 19.

weight:186lbs
height:6ft

7/12/11

Squat: 2x5@20kg
1x5@40kg
3x5@50kg

Bench: 2x5@20kg
1x5@25kg
5x5@30kg

BOR: 2x5@20kg
3x5@30kg

Dips: 2x5

Standard stuff just getting back into the swing of things!

8/12/11

Doing the 100 push up programme also. Though my goal is 50 :P.

set 1: 6
set 2: 6
set 3: 4
set 4: 4
set 5(max):5

2

12/12/11

Squats: 2x5@20kg
1x5@40kg
3x5@60kg

OHP: 2x5@20kg
3x5@25kg

Deadlift:1x5@60kg,1x3@70kg(hook grip)
1x5@80kg (mixed)

Push ups:
s1:8
s2:8
s3:6
s4:6
s5:7

CARDIO: 15 mins treadmill.

13/12/11

CARDIO DAY:

      2 km row. Time: 8:12 mins
      15 mins treadmill.
      5x 25m Swim. 2 front stroke. 2 back stroke. 1 breast stroke.
3

14/12/11

push ups:
s1:8
s2:10
s3:7
s4:7
s5:10(max)

10/50. I 5th of the way :slight_smile:

15/12/11

Squat:2x5@20kg
1x5@40kg
3x5@65kg

Bench: 2x5@20kg
5x5@35kg

Pedley row: 2x5@25kg
5x5@35kg

Dips: 1x8, 1x6.
Crunches: 2x10

CARDIO: Swimming.

Warm up: 2x25ms
A set is 50m or 2 lengths.
4 sets of 50m. 1 min between sets.
warm down: 50m breast stroke.

Not greak cardio but was in a rush. Im really enjoying swimming and its gonna be my main cardio from now on. They have a few swimming workouts at my gym may follow them.

4

28/12/11

Squat: 2x5@20kg
3x5@70kg

OHP: 2x5@20kg
3x5@25kg

crunches: 2x12
reverse crunches: 2x12

Cardio: 2 km row.

5

My goals for may 1st 2012. (kg)

Squat: 120 +
Bench: 65 +
Deadlift: 130 +
OHP: 45 +
BOR: 60 +
Push ups: 50 +
Dips: BW 15kg x 5
Weight: 200-210 lbs

My upper body lifts are very weak compared to my lower, of course i know your ment to be able to squat more then you bench but they are still low in comparison. I was squating 100kg a few months ago (School and injury prevented me going to the gym for around 2 months) and only benching 50.

6

30/12/11

Squat:1x5@60kg
3x5@75kg

Bench: 1x5@20kg
5x5@40kg

Deadlift: 1x5@70kg, 1x3@80kg (hook)
1x5@90kg (Mixed)

CG Bench: 2x8@30kg
DB Curl: 2x8@8kg ph

Crunches: 2x10
Reverse : 2x10

7

2/1/12

Push ups:
6,8,8,6,7

3/1/12

Squat: 2x5@20kg
3x5@80kg

OHP: 2x5@20kg
3x5@30kg

BOR:
5x5@40kg

Dips: 2x8 BW

crunches: 2x12
reverse crunches: 2x12

Cardio: 2 km row.

8

4/1/12

Push ups:

8,10,7,7,10.

10/50

I’ll start a meal log tomorrow.

9

5/1/12

Push ups:
9,11,8,8,11’

11/50

6/1/12

Squat:2x5@30kg,1x5@60kg
3x5@82.5kg

Bench:2x5@20kg,1x5@30kg
5x5@42.5kg

Deadlift:1x5@70kg,1x3@80kg(hook)
1x5@95kg(mix)

Horizontal Rows: 2x5

CGB:2x9@30kg

Curls:2x9@8kg ph.

crunches

10

9/1/12

Squat: 2x5@20kg,1x5@60kg
3x5@85kg

OHP: 2x5@20kg
3x5@32.5kg

BOR:1x30kg
5x5@42.5kg

Dips: 2x10

planks: 2x1min

11

10/1/12

Push ups:

10,12,9,9,13

13/50.

Programme im following: Week 2 | Hundred Pushups

Pull ups: Goal is 10 +

1,neg,neg,neg,neg.

1/10

12

11/1/12

Squat:2x5@30kg,1x5@60kg
3x5@87.5kg

Bench:2x5@20kg,1x5@30kg
3x5@45kg

Deadlift:1x5@70kg,1x3@80kg(hook)
1x5@100kg(mix) :smiley:

Horizontal Rows: 2x6

13

12/1/12

Push ups;

12,13,10,10,15 !

15/50 :slight_smile:

Pull ups:

1,1,neg,1,neg!

14

Squat:2x5@20kg,1x5@60kg
2x5@90kg,1x4@90kg (5,5,4) :frowning:

OHP:2x5@20kg
3x3@35kg (3,3,3) Another failed attempt :frowning:

BOR:2x30kg
3x5@45kg

Dips:2x10

CGB:2x10@30kg

Curls;2x10@8kg ph

crunches

15

Push up test= 16 ! so 16/50.

push ups:
10,12,7,7,9~ which is what the programme calls for if you only got to 16 on the test.

Pull ups:

1,1,neg,neg,2.

2/10

16

18/1/12

Squat:2x5@30kg,1x5@60kg
3x5@90kg

Bench:2x5@20kg,1x5@30kg
3x5@47.5kg

Deadlift:1x5@70kg,1x3@80kg(hook)
1x5@105kg(mix) :smiley:

Horizontal Rows: 2x7

Planks:2x1min

Smashed the squat today, no problem at all. I guess i just needed rest.

17

23/1/12

Squat:2x5@20kg,1x5@80kg
3x5@92.5kg

OHP:2x5@20kg
3x5@35kg

BOR:2x30kg
3x5@47.5kg

Dips:2x12

power clean: Just practice. 1x6@25kg

crunches:2x15
flag poles:2x10

Cardio: Cross trainer: 4 min easy, 6mins hiit, 5min easy.

Total

Cals:3,114

Fats:146.2

Carbs236.8

Protein:218.2

To much fat i think!

18

Your squat is flying up, you should hit the goals for the 1st of May no problem.
What part of Ireland you from?

19

Thanks for the post, im from co cork. You?

20

24/1/2012

I love swimming and my goal is 500ms in one session.

Workout #1 (250)
1 x 50 with no more than 15 breathes rest
8 x 25 with no more than 15 breathes rest

Push ups:

11,13,9,9,18. New PR :slight_smile:

18/50…