My Training Log

Training Logs
1

Monday 21-5-18

Trap bar deadlift
70kg x 5, 110kg x 5, 130kg x 5, 150kg x 5, 170kg x 5, 190kg x 3, 210kg x 3
230kg x 7

RDL
140kg 3 x 8

Machine row
4 x 10

2

Tuesday 22-5-18

Press
20kg x 10, 30kg x 5, 40kg x 5, 50kg x 5, 60kg x 5
70kg x 4
50kg x 10-10-8

Dips 20kg 3 x 8
DB rows 52.5kg 3 x 8
Lat pull down 3 x 12
Curls 25-16-12 Rest pause with 15 seconds rest
Push downs 18-12-8 Rest pause with 15 seconds rest

My overhead press is really bad!

3

Thursday 24-5-18

Squat
20kg 2x 8, 60kg x 5, 80kg x 5, 100kg x 5, 120kg x 5, 140kg x 5, 160kg x 3
180kg x 2

I stopped the workout early. I don’t know if I’m coming down with something, or just beaten down from my recent training, but I feel awful and even the warm up sets felt bad. I’m visiting the family now, so will take 3-4 days off and come back next week. I was hoping to get 7 clean reps today. Workout to forget.

On the plus side. I’m in the best shape I’ve ever been in. Just want to gain some more mass.

4

Wednesday 30-5-18

Dips
Bw 3x8, 10kg x 5, 20kg x 5
30kg x 12
20kg 3 x 8

Machine overhead press 4x8
Pec dec 3 x 10
Machine row 4 x 15
Lat pull down 4 x 10
Push downs 20-15-9 lowered weight 15-12-10 (20 seconds between sets)
Curls 20-16-11 (15 seconds rest between sets)

6

Friday 1-6-18

TBDL
70kg x 5, 90kg x 5, 110kg x 5, 130kg x 5, 150kg x 5, 170kg x 5
190kg x 17

RDL
100kg x 10
120kg x 10
140kg x 10

Leg press
220kg 3 x 10

Mobility work

7

I haven’t done good job keeping this updated!

Friday 15-6-18

Trap bar deadlift
70kg x 5, 90kg x 5, 110kg x 5, 130kg x 5, 150kg x 3, 170kg x 3, 190kg x 3
210kg x 13

RDL
100kg x 10
120kg x 10
140kg x 10

Side bends
40kg 2 x 10

Machine rows
3 x 10

8

Saturday 16-6-18

Press
20kg x 8, 30kg x 5, 40kg x 5, 50kg x 5
60kg x 12 (rep pr)
60kg 3 x 7

Row
60kg x 8
80kg x 8
100kg x 8

Machine chest press
Rest pause sets. 25-15-8. 20 seconds between sets

Push downs
3 x 10