Journey to Get Strong

Training Training Logs
42

We 06/2/18

A) Chin up (3 reps) + Pull apart (1x20 reps with band) + Push-Up (10 reps) + BW squat (10 reps)
B) Deadlift 1 x 3 ( 80kg), 1x3 (90kg) 1 x 3 (105kg) + SS Chin up (5x3,3x2)
FSL AMRAP 1x8 reps (80kg)
C) Military Press 1 x 3 (35kg) 1x3 (40kg), 1 x 5 (45kg) + SS Chin up (2,6x3)
FSL AMRAP 1x10 (35kg)
D) Push-Up (10,10,10,10) + Chin up (3x3)
E) Lunches - 1 x100 reps BW (50 reps each leg)
F) One arm dumbbell row - 3 x 15 reps(25kg)

Chin ups - total reps 53 (19 sets)
Push ups - total reps 50 (5 sets)

43

Friday 25/01/2019

A) bulgarian squat (3x10)+ neutral pull up (6x3)
B) One leg press (8x53kg,8x63, 8x73, 8x78), + single RDL (10x12.5kg,10x15kg,10x17.5kg,10x20kg) + Neutral Pull up (4,4,4,4)
C) One arm DB press (10 x 12.5kg, 10x15kgx2,8x17.5kg) + Neutral Pull up (4,4,4,4)
D) Incline DB Press (10x17.5kg, 7x20kg, 6x20kg)
E) Seated row Station (10x40kg,10x47 x 3)+ leg raises - 20x4

G) Biceps/ band 50 reps

Neutral pull up - total 50 reps (14 sets)

44

Tuesday 12/02/19

Pull up (3)
A) Front squat 1 x 5 (55kg),1x3 (60kg), 1x3 (70kg) + Pull up between sets (3x3,7x2)
FSL 7 reps (55kg)
B) Bench Press 1 x 5 (45),1x 3 (50kg), 1x4 (60kg) + Pull up between sets (7x2,1)
FSL 15 reps (45kg)
C) Machine Back Row - 1x15 (30), 2x15 (35kg)
D) Dips - 8,8,6,6,6,6,6,6 + Pull up between sets (9x1)
E) Sit ups with 15kg plate + 2 x 30 + Back raises - 40,30
F) Biceps curls with 4kg- 1 x 50

Pull up - total reps - 50 (27 sets)
Dips - total reps - 52 (8 sets)

Training 75 minutes

45

Monday 18/02/19

A. Front Squat - 1x67.5kg, 14 x 50kg, 7x50kg
B. Stiff Legged Deadlift - 1 x 80kg, 10x 62
C. Split Squat 5 sets of 10

Wednesday

A. Bench Press - 1x55kg, 17x45, 9x45
B. Incline Press - 24x12.5kg, 18x, 16x
C. Chest supported machine row - 2 x 8 (40kg), 2 x 12 (42.5kg)
D. Pulldown - 25x33kg,20x,18x
E. Barbell Curl - 25x 12.5kg, 20x,20x

Friday

A. Front Squat - 1x55kg, 17x45, 9x45
B. Leg Press - 20 x 123kg, 15x, 16x
C. Lunge 5 x 10 (each leg 10)

46

@jbdcz, check your e-mail.

47

Thur 28/2/18

A) Pull apart (1x30 reps with band) + Push-Up (10 reps) + BW squat (10 reps)
B) Pull up - 6x2
C) Deadlift 5 x 5 (80kg)
D) Military Press 5 x 5 (35kg)
E) Push-Up - 11,9,8
F) Dumbell rows - 24, 15, 12 (25kg)
G) Lying leg raises - 20,20

48

Sa 02/03/2019

A) Pull up - 6x2
B) Leg press - 5x5 (143kg)
C) Incline DB Press - 5x5 (17.5kg)
D) Seated row station - 25x, 20x, 15x (33kg)
E) DB press - 22x, 15x, 13x (10kg)

49

Monday 04/03/19

A) Pull up - 6x3
B) Front squat - 5 x 5 (55 kg)
C) Bench Press - 5 x 5 (45kg)
D) Bend over barbel Row - 5x5 (40kg)
E) Dips - 12x,9,8
D) Sit ups with 15kg plate - 2 x 20
H) Biceps curls with dumbbel 7kg - 25x, 15x, 10x

Wednesday

A) Pull apart (1x30 reps with band) + Push-Up (10 reps) + BW squat (10 reps)
B) Pull up - 6x3
C) Deadlift 5 x 5 (85kg)
D) Military Press 5 x 5 (37.5kg)
E) Push-Up - 12,10,8
F) Dumbell rows - 18, 14, 10 (27.5kg)
G) Lying leg raises - 20,20

Friday

A) Pull up - 6x3
B) Leg press - 5x5 (163kg)
C) Incline DB Press - 5x5 (20 kg)
D) Seated row station - 20x,18x, 14x (40kg)
E) DB press - 16x, 11x, 10x (12.5kg)
F) Sit ups with 20 kg plate - 2 x 10 + RKC plank 2 x 30sec
G) Hammer biceps curls - 17x, 14x, 12x (8kg)

50

Monday 25/03/19

A) Pull up - 3x4,2x3,1
B) Front squat - 5 x 5 (57.5 kg)
C) Bench Press - 5 x 5 (50kg)
D) Bend over barbel Row - 5x5 (50kg)
E) Dips - 10,8,7
D) Sit ups with 15kg plate - 2 x 20,15
H) Biceps curls with dumbbel 8kg - 20x, 15x, 12x

Wednesday

A) Pull up - 2x4, 4x3
C) Deadlift 5 x 5 (90kg)
D) Military Press 3x5,4,4 (40kg)
E) Push-Up - 10,9,9
F) Dumbell rows - 22, 13, 10 (27.5kg)
G) Back raises - 20,20

Friday

A) Pull up - 4,4,4x3
B) Leg press - 5x5 (163kg)
C) Incline DB Press - 4x5,4 (22.5 kg)
D) Seated row station - 18x,13x, 10x (47kg)
E) DB press - 15x, 11x, 18x (12.5kg)
F) Hammer biceps curls - 26x, 17x, 13x (8kg)
G) Lying leg raises - 20,20

51

Monday 01/04/19

A) Pull up - 4,4,3,3,2,2
B) Front squat - 4 x 5,4 (60 kg)
C) Bench Press - 5 x 5 (55kg)
D) Bend over barbel Row - 5x5 (55kg)
E) Dips - 10,7,7
D) Sit ups with 15kg plate - 2 x 20
H) Biceps curls with dumbbel 8kg - 22x, 14x, 12x

Wednesday

A) Pull up - 2x4, 4x3
C) Deadlift 5,5,5,4,4 (95kg)
D) Military Press 3x5,4,4 (40kg)
E) Push-Up - 10,10,8
F) Dumbell rows - 22, 13, 11 (27.5kg)
G) Back raises - 20

A) Pull up - Ladder 1-3 x 4
B) Leg press - 5x5 (173kg) + Pull up 10x2
C) Incline DB Press - 5x5 (22.5 kg)
D) Seated row station - 20x,15x, 12x (47kg)
E) DB press - 15x, 11x, 9x (12.5kg)
F) Hammer biceps curls - 18x, 15x, 12x (9kg)
G) Lying leg raises - 20,19,18,17,16,15

52

Monday 15/04/19

A) Pull up - 3,2,1 x 4
B) Front squat - 5x5 (60 kg) - Pull up 7x2
C) Bench Press - 5 x 5 (57,5kg) - Pull up 3x2
D) Bend over barbel Row - 5x5 (57.5kg)
E) Dips - 8 to 1 ladder
D) Sit ups with 15kg plate - 2 x 20,18
H) Biceps curls with dumbbel 8kg - 22x, 16x, 13x

Wednesday

A) Pull up - Ladder 3-1 x 4
C) Deadlift 1x5 (10kg) - Pull up 7x2,1
D) Military Press 5x5 (40kg) - Pull up 3x2
E) Push-Up - Ladder 10 - 1 (55 reps)
F) Dumbell rows - 24, 15, 8 (27.5kg)
G) Back raises - 20

A) Pull up - Ladder 1-3 x 2, 1-2 x5
B) Leg press - 5x5 (193kg) + Pull up 11x2
C) Incline DB Press - 2x5,4 (25 kg) + 2x5 (22.5)
D) Seated row station - 25x,15x, 12x (47kg)
E) DB press - 16x, 11x, 10x (12.5kg)
F) Hammer biceps curls - 22x, 17x, 15x (9kg)
G) Lying leg raises - 3 x 20

53

Monday 22/04/19

A) Pull up - 3,2,1 x 4 + 3x2
B) Back squat - 5x5 (62.5 kg) -
C) Bench Press - 5 x 5 (60kg) - Pull up 10x2
D) Bend over barbel Row - 5x5 (60kg)
E) Dips - 8 - 1, 5-1 ladder (51 reps)
D) Sit ups with 20kg plate - 20,15,15
H) Biceps curls with dumbbel 9kg - 22x, 15x, 12x

Wednesday

A) Chin up - 4-1, 3-1 x 2,2 ladder
C) Deadlift - 5,5,8 (100kg) + Chin up - 4x2
D) Military Press 5,5,8 (40kg) + Chin 3x2
E) Push-Up - 10,10-1, 5-1 ladders + Chin up 3x2,10x1
F) Dumbell rows - 22, 15, 12 (27.5kg)
G) Back raises - 20

A) Neutral Pull up - Ladder 1-3 x 2
B) Leg press - 5,5,12 (198kg) + Pull up 3,3,8x2
C) Incline DB Press - 5,5,8 (22.5) + Pull up 2x8
D) Seated row station - 14x,12x, 9x (57kg)
E) DB press - 17x, 12x, 9x (12.5kg)
F) Hammer biceps curls - 20x, 14x, 14x (10kg)
G) Lying leg raises - 3 x 20

54

Monday 29/04/19

A) Pull up - 3,2,1 x 3 + 3x2,1,2
B) Back squat - 5,5,8 (65kg) -
C) Bench Press - 5,5,8 (60kg)
D) Bend over barbel Row - 5,5,8 (60kg)
E) Dips - 8 - 1, 5-1 ladder (51 reps)
D) Sit ups with 20kg plate - 3.20
H) Biceps curls with dumbbel 9kg - 22x, 16x, 12x

Wednesday

A) Chin up - 3-1 x 2 ladder, 2x2,10x1
C) Deadlift - 5 (100kg) + Chin up - 3x2, 5x1
D) Military Press 5,5,6 (42.5kg) + Chin 2x2,1
E) Push-Up - 10-1 + Chin up 9x1
F) Dumbell rows - 24, 16, 12 (27.5kg)

Friday
A) Neutral Pull up - Ladder 1-3 x 3
B) Leg press - 5,5,11 (203kg) + Pull up 3,10x2
C) Incline DB Press - 5,5,5 (25kg) + Pull up 2x5
D) Seated row station - 15x,12x, 10x (57kg)
E) DB press - 15x, 12x, 9x (12.5kg)
F) Hammer biceps curls - 22x, 16x, 14x (9kg)
G) Lying leg raises - 3 x 20

55

New Zealand

Thuesday 07/05/19

A) Pull up - 3,2 x 6
B) Back squat - 5,5,7 (67.5kg)
C) Bench Press - 5,5,6 (62.5kg) + Pull up 2x8,1
D) Bend over barbel Row - 5,5,8 (62.5kg)
E) Dips - 8 - 1, 5-1 ladder (51 reps)
D) Sit ups with 20kg plate - 3.20
H) Biceps curls with dumbbel 9kg - 24x, 15x, 12x

Wednesday

A) Deadlift - 3 (105kg) - deload + Chin ups
B) Military Press 5,5,5 (45kg) + Chin ups
C) Push-Up - 10-1 ladder + Chin us (total 51 reps)
D) Dumbell rows - 20, 13, 9 (30kg)
E) Back raises - 20x BW,15 + 5kg

Friday

A) Leg press - 5,5,11 (207kg) +Neutral Pull up
B) Incline DB Press - 5,5,7 (24kg) + Neutral Pull up
D) Seated row station - 17x,14x, 12x (57kg)
E) DB press - 17x, 14x, 12x (12kg)
F) Hammer biceps curls - 18x, 15x, 13x (10kg)
G) Lying leg raises - 3 x 20

56

Thuesday 13/05/19

A) Pull up - 15x2, 3x1
B) Back squat - 5,5,6 (70kg)
C) Bench Press - 5,5,7 (62.5kg) + Pull up 2x8,1
D) Bend over barbel Row - 5,5,8 (62.5kg)
E) Dips - 11,8,7
D) Sit ups with 20kg plate - 3x20
H) Biceps curls with 5kg - 60 reps

Thuersday

A) Deadlift - 11x (90kg) - deload + 5x2
B) Military Press 5,5,5 (45kg) + Chin ups 7x2
C) Push-Up - 10x5 - Chin ups - 2,4x1
D) Dumbell rows - 20, 13, 9 (30kg)
E) Back raises - 20x, Chin ups - 20x1

Saturday

A) Leg press - 5,5,15 (212kg) +Neutral Pull up 4x3, 5x2
B) Incline DB Press - 5,5,6 (26kg) + Neutral Pull up 7x2
D) Seated row station - 19x,14x, 11x (57kg)
E) DB press - 20x, 12x, 13x (12kg) + Neutral Pull up - 2x3, 8x1
F) Hammer biceps curls - 18x, 13x, 12x (10kg)
G) Lying leg raises - 3 x 20 + Back raises 3 x 20

BW - 85.4kg

57

Thuesday 20/05/19

A) Pull up - 15x2, 3x1
B) Back squat - 5,5,6 (72.5kg)
C) Bench Press - 5,5,5 (65kg) + Pull up 2x8,1
D) Bend over barbel Row - 5,5,6 (65kg)
E) Dips -8,8,8
D) Sit ups with 20kg plate - 3x20
H) Biceps curls with 5kg - 60 reps

Thuersday

A) Deadlift - 9x (90kg) - + 5x2
B) Military Press 5,5,4 (47.5kg) + Chin ups 7x2
C) Push-Up - 10x5 - Chin ups - 2,4x1
D) Dumbell rows - 20, 13, 9 (30kg)
E) Back raises - 20x, Chin ups - 20x1

Saturday

Fullbody machine

58

Monday 27/05/19

A) Pull up - 25x1,3,2
B) Back squat - 3,3,3,3,5 (75kg)
C) Bench Press - 10,10,10 (32.5kg)

A) Deadlift - 3x10 (60kg)
B) Military Press 2,2,2,2,2,1 (50kg)
C) Dumbell rows - 20, 13, 9 (30kg)

A) Back squat - 10,10,10 (35kg)
B) Bench Press - 3,3,3,3,4 (67.5kg)
C) Chin up- 3xBW, 2x3+3Kg, 1x+5kg, 3xBW

59

Monday 03/6/19

A) Deadlift - 4x3,1x9 (100kg)
B) Military Press 3x10 (22.5kg)
C) Push-Up -10,10,8
D) Dumbell rows - 10,10,10 (30kg)
E) Back raises - 3x20

Wednesday

A) Back squat - 4x3, 1x4 (77,5kg)
B) Bench Press - 3x10 (35kg)
C) Lat-Pulldown - 3x10 (40kg)
E) Dips -10,10,6
H) Leg raises - 20,20,15

Friday

A) Deadlift - 3x10 (65kg)
B) Military Press - 6x2 (50kg)
C) Push-Up -12,12,9
D) Dumbell rows - 12,12,9 (30kg)
E) Biceps curls and triceps with 5kg - 50 reps

60

Monday 10/6/19

A) Back squat - 5x3 (80kg)
B) Bench Press - 3x10 (37.5kg)
C) Lat-Pulldown - 3x12 (47kg)
E) Dips -10,10,7
H) Leg raises - 20,20,15

Wednesday

A) Deadlift - 4x3, 1x5 (105kg)
B) Military Press - 3x10 (25kg)
C) Push-Up -12,12,10
D) Dumbell rows - 12,12,10 (30kg)
E) Biceps curls and triceps with 5kg - 50 reps

Friday

A) Back squat - 3x10 (37.6kg)
B) Bench Press - 5x3 (70kg)
C) Chin UPs - 3x3+3kg,
E) Dips -10,10,7
H) Leg raises - 20,20,15

Monday 17/06 - 21/06

Deload 3x5 (50%)