Michael's Log

Training Logs
1

Hey guys

Thought i’d make a log to keep myself accountable. I’ve been off training for about a year now due to illness, but i’m eager to be back! Today was my first day of proper training (had a few weeks to get into it). I’m doing 5/3/1 because i want to get my numbers back to where they were, as of right now i’m embarrasingly weak.

My previous PR’s were (in kilo’s)

Press: 90
Deadlift: 200
Bench: 130
Squat: 160

Right now i’m working off

Press: 50
Deadlift: 120
Bench: 80
Squat: 100

I’m hoping to hit and surpass my previous records as quickly as possible.

The current split i’m following is:

Day 1: Shoulders/Triceps
Day 2: Back/Abs
Day 3: Chest/Biceps
Day 4: Legs/Calves

Thankyou for following!

2

13/06/11

Military Press
20 x 5
20 x 5
30 x 5
30 x 5
40 x 12

DB Press
20 x 10
20 x 10
20 x 10
20 x 10

DB Laterals
10 x 12
10 x 12
10 x 12
10 x 12

Skullcrushers
40 x 10
40 x 10
40 x 10
40 x 10

Rope Pushdowns
30 x 12
30 x 12
30 x 12
30 x 12

3

16/06/2011

Deadlift
60 x 5
60 x 5
80 x 5
90 x 5
100 x 10

Lat Pulldown
70 x 10
70 x 10
70 x 10
70 x 10

Barbell Row
60 x 10
60 x 10
60 x 10
60 x 10

Seated Cable Row
70 x 10
70 x 10
70 x 10
70 x 10

Hanging Leg Raises
BW x 15
BW x 15
BW x 15
BW x 15

4

18/06/2011

Bench Press
40 x 10
60 x 5
60 x 5
70 x 11

DB Bench Press
30 x 10
30 x 10
30 x 8
30 x 6

Dips
BW x 5
BW x 5
BW x 5

Barbell Curl
30 x 10
30 x 8
30 x 8

Felt like shit, been out like 3 nights in a row now. Could hardly even do bodyweight dips, which was shit.

Gotta stop drinking too much, and start eating more food

5

19/06/2011

Squats
20 x 20
60 x 5
60 x 5
80 x 11

Leg Press
3pps x 10
3pps x 8
3pps x 8
3pps x 8

Leg Extensions
60 x 15
60 x 12
60 x 10
60 x 10

Leg Curls
40 x 10
40 x 6
40 x 6

Seated Calf Raises
150 x 20
150 x 20
150 x 20

Went out again last night for my gf’s birthday, had a few drinks and a bit of whippa so i was tired again today.

This week i’ll get on track and stop going out so much.

6

20/06/2011

Military Press
20 x 10
30 x 5
40 x 3
45 x 10

Machine Shoulder Press (benches taken)
80 x 10
90 x 10
90 x 10
90 x 10

DB Laterals
10 x 15
10 x 15
10 x 12
10 x 12

Lying Tricep Extensions
40 x 12
40 x 12
40 x 10
40 x 10

Rope Pushdowns
50 x 12
50 x 12
50 x 12
50 x 12

Food log

6 eggs
2 slices bread with butter
glass of milk

Casein shake with peanut butter, honey and 2 eggs

Sandwhich with ham, avocado and cheese
glass of milk

Bowl of rice with mince beef mixed through

Osso bucco with polenta

2 peanut butter sandwhiches
glass of milk

7

21/06/09

Did about 2 hours or so of boxing

Missed breakfast because i was late for work

Sandwhich
glass of milk

Big bowl of ground beef and rice

Sandwhich
Glass of milk

Big bowl of ground beef and rice

Exciting i know :slight_smile:

8

Nice log mate! Keep up the good work. Hope you gonna post some pics and vids in the log :slight_smile:

9

22/06/2011

Deadlift
60 x 3
60 x 3
80 x 3
100 x 3
110 x 8

Chins
BW x 5 x 5

Barbell Row
60 x 12
60 x 10
60 x 10
60 x 8

Shrugs
60 x 15
80 x 12
80 x 10
60 x 20

Cable Abs
60 x 15
80 x 10
80 x 10

10

[quote]VikingStrong wrote:
Nice log mate! Keep up the good work. Hope you gonna post some pics and vids in the log :slight_smile: [/quote]

Thanks man, i’ve just started again so i feel super weak with the weights i’m currently using.

Will do at some point when i look a bit better lol

11

24/06/2011

Bench Press
60 x 5
60 x 5
70 x 3
75 x 8

DB Bench
30 x 8
30 x 8
30 x 8
30 x 8

Dips
BW x 6 x 4

Barbell Curl
30 x 8
30 x 8
30 x 6
30 x 8

DB Curl
15 x 8
15 x 8
15 x 6

Felt shit again, went out last night and it wasn’t pretty

12

26/06/2011

Leg Press (squat wasn’t available)
200 x 10
200 x 10
200 x 10
200 x 10

Squat
60 x 10
60 x 5
80 x 3
90 x 10

Leg Extensions
40 x 20
40 x 15
40 x 15
40 x 12

Leg Curls
50 x 12
50 x 10
50 x 6

Leg Press machine Calf Raise
half stack x 12 x 4

13

27/06/2011

Rowing machine: 8:32

Wanted to start rowing after having a look through some other logs, although my time is crap lol. I probs need to slow down, it cut into my workout a bit

Military Press
20 x 5
20 x 5
40 x 5
50 x 6

DB Press
20 x 10
20 x 10
20 x 8
20 x 8

DB Laterals
10 x 12
10 x 10
10 x 8
10 x 8

Lying Extensions
30 x 12
30 x 12
30 x 10
30 x 8

Cable Pushdowns
50 x 12
50 x 12
50 x 12
50 x 12

14

29/06/2011

Deadlift
60 x 5
60 x 5
100 x 3
110 x 3
120 x 3

Lat Pulldown
65 x 8
65 x 8
65 x 6

Low Row
80 x 8
80 x 8
80 x 8

Shrugs
60 x 12
60 x 12
60 x 12

Felt terribly sick so i cut back on everything

15

2/07/2011

Bench
bar x 20
60 x 5
70 x 5
80 x 5 could’ve got more but someone hit the bar walking past. Think it did a number on my shoulder

Db Bench
60 x 8
60 x 5
70 x 6

Pec-Deck
70 x 10
60 x 10
60 x 10

Barbell Curl
30 x 5
35 x 5
35 x 8

Db Incline curl
15 x 10
15 x 8
15 x 6

Still sick, so i felt shitty. Deload will do me well

16

3/07/11

Squats
bar x 20 x 2
60 x 5
70 x 3
80 x 3
90 x 3
100 x 3

Front Squats
40 x 8 x 3

Leg Press
150 x 10
150 x 12
150 x 20

Glute-ham Raise
BW x 10
BW x 10
BW x 10

17

Taking the week off gym, felt sick still

Did 2 hours of boxing and wrestling, and a little bit o weights

18

11/07/2011

Military Press

Bar x 20 x 2
40 x 5
45 x 10

DB Press
40 x 10
50 x 5
60 x 5

DB Laterals
10 x 15
10 x 15
10 x 15

CGBP
60 x 5
60 x 5
70 x 8

Skullcrushers
30 x 15
30 x 15
30 x 15

19

13/07/2011

Warm-up with boxing

Power clean
40 x 3
40 x 3
40 x 3

Deadlift
60 x 5
80 x 5
90 x 5
100 x 3
110 x 8

Chin-ups
23 total reps over 5 sets (suck at chins)

Kroc Rows
50 x 8
60 x 8
70 x 18

Shrugs
60 x 15
60 x 15
60 x 15