Hello. i decided to start logging my workouts here, because one day i am bound to lose my notebook logbook and for critique and input.
Background.
Started training when i was 18, i trained 5x5 and something called myoreps. I trained for 1 year then i stopped, started up again and stopped again because of irl shit. I have become one chubby bastard and i intend to get strong,big and lean out abit.
training the big 3 (4) now and i add some accessory work myself.
I will be adding all workouts from the start of my training in november.
Monday november 5th
Weight 101.3 kg
Deadlift 5x5 85kg
Barbell facepulls 3x8 25kg
Barbell rows 3x8 40kg
15 mins jogging
15 mins boxing
Wednesday 7th november
Benchpress 5x5 40kg
Close grip benchpress 3x8 25kg
pushups 3x10
situps 3x6
seated military press 5x5 20kg
15 min jogging
20 min boxing
friday 9th november
Squat 5x8 20kg
Barbell bicepcurls 3x5 20kg
Monday 12th of november
Deadlift 5x5 90kg
Barbell facepulls 3x12 27.5kg
barbell rows 3x10 42.5kg
Barbell bicepcurls 5x8 22.5kg
Wednesday 14th of november
Benchpress 5x5 42.5kg
closegrip benchpress 3x8 27.5kg
pushups 3x10
Triceps kickback 3x8 2.5kg
Friday 16th of november
Front squat 3x5 25kg
Squat 3x5 25kg
Military press 5x5 22.5kg
Front raise 3x8 2.5kg
Side raise 3x8 2.5kg
20 min jogging
Monday 19th november
Deadlift 5x5 60kg
barbell facepulls 3x10
barbell rows 3x10 45kg
barbell bicepscurl 5x8 25kg
15 min jogging
Wednesday 21 nov
Benchpress 5x5 45kg
Closegrip benchpress 5x5 30kg
Tricep kickbacks 3x8 3.75kg
Dips 3x3
Friday 23 nov
Front squat 3x8 30kg
Squat 3x8 30kg
military press 5x5 25kg
Front raise 3x8 3.75kg
Side raise 3x8 3.75kg
Monday 26 nov
Deadlift 5x5 65kg
Barbell facepulls 3x8 32.5kg
Barbell rows 3x8 47.5kg
Barbell bicepscurl 4x8 27.5kg
20 min jogging
Wednesday 28 nov
Benchpress 5x5 47.5kg
Closegrip benchpress 5x5 32,5kg
Triceps kickback 3x8 4kg
Dips 3x4
Pushups 3x10
Monday 3rd december
Deadlift 5x5 70kg
barbell facepulls 3x8 35kg
barbell rows 3x8 50kg
Barbell bicepscurl 3x8 30kg
Wednesday dec 5th
Benchpress 5x5 50kg
Closegrip benchpress 4x9 35kg
Kickbacks 4x8 5kg
Dips 3x6
Pushups 3x11
situps 3x12 (back hurts from this)
Friday dec 7th
Squat 4x8 32.5kg
Front squat 4x8 32.kg
Military press 5x5 27.5kg
Front raise 4x4 4kg
Side raise 4x4 4kg
Reverse flyes 4x4 4kg
And for some reason all the other workouts i wrote down dissapeared. so i cba writing them again.
Tuesday 26th february
Benchpress 5x5 80kg
1x8 70kg
1x8 60kg
1x10 50kg
1x12 40kg
1x12 20kg
Closegrip benchpress 4x8 55kg
1x8 45kg
1x8 35kg
1x10 25kg
Thursday february 28th
Weight 95kg
Squat 8x8 50kg
Calf raise 6x8 Bodyweight 25kg
Friday march 1
Military press 5x5 45kg
1x8 40kg
Side raises 4x8 5kg
Reverse flyes 4x 8 6kg
Barbell shrugs 4x8 50kg
Barbell bicepscurls 5x5 45kg
1x8 40 kg
Slow with updates…
Thursday 20.06.2013
Squat 6x8 95kg
RDL 4x8 40kg
Calf raise with barbell 4x8 80kg
Starting to get a little bit bigger. Uploading photos for later comparison.
28.6.2013
Squats
10x10 80kg… dear god.
Rdl 45kgs 4x8
Calf raise 4x8 82.5kg
