Santa's Workshop

Training Training Logs
61

Tuesday 28th March 2017

** Deadlift **

  • Total Reps: 21
  • 77.5 kgs x 5 reps
  • 87.5 kgs x 3 reps
  • 97.5 kgs x 3 reps [PR]
  • 77.5 kgs x 10 reps [PR]

** Overhead Press **

  • Total Reps: 23
  • 32.5 kgs x 5 reps
  • 35.25 kgs x 3 reps
  • 40.25 kgs x 5 reps [PR]
  • 32.5 kgs x 10 reps

** Chest Dip, Rings ** (Group 1)

  • Total Reps: 24
  • 4 reps
  • 4 reps
  • 4 reps
  • 4 reps
  • 4 reps
  • 4 reps

** Pull Up ** (Group 1)

  • Total Reps: 40
  • 4 reps
  • 4 reps
  • 4 reps
  • 4 reps
  • 4 reps
  • 4 reps
  • 4 reps
  • 4 reps
  • 4 reps
  • 4 reps

** Hanging Leg Raise, Feet To Bar ** (Group 2)

  • Total Reps: 10
  • 10 reps [Rep 10 a few cm from bar]
62

Thursday 30th March 2017

** Floor Press ** (Group 1)

  • Total Reps: 28
  • 55.0 kgs x 5 reps
  • 60.0 kgs x 3 reps
  • 67.5 kgs x 5 reps [PR]
  • 55.0 kgs x 15 reps [PR]

** Single Leg Squat / Pistols ** (Group 1)

  • Total Reps: 24
  • 6 reps
  • 6 reps
  • 6 reps
  • 6 reps

** Chin Up ** (Group 2)

  • Total Reps: 25
  • 5 reps
  • 5 reps
  • 5 reps
  • 5 reps
  • 5 reps

** Chest Dip, Rings ** (Group 2)

  • Total Reps: 20
  • 4 reps
  • 4 reps
  • 4 reps
  • 4 reps
  • 4 reps
63

Saturday 1st April 2017

** Zercher Squat **

  • Total Reps: 26
  • 55.0 kgs x 5 reps
  • 62.5 kgs x 3 reps
  • 70.0 kgs x 7 reps [PR]
  • 55.0 kgs x 11 reps [PR]

** Hyper Extension ** (Group 1)

  • Total Reps: 50
  • 7.5 kgs x 10 reps
  • 7.5 kgs x 10 reps
  • 7.5 kgs x 10 reps
  • 7.5 kgs x 10 reps
  • 7.5 kgs x 10 reps

** Jack-Knife Wheel ** (Group 1)

  • Total Reps: 50
  • 10 reps
  • 10 reps
  • 10 reps
  • 10 reps
  • 10 reps
64

Monday 3rd April 2017

** Overhead Press ** (Group 1)

  • Total Reps: 33
  • 30.0 kgs x 5 reps
  • 32.75 kgs x 5 reps
  • 37.75 kgs x 8 reps [PR]
  • 30.0 kgs x 15 reps [PR]

** Pull Up ** (Group 1)

  • Total Reps: 24
  • 6 reps
  • 6 reps
  • 6 reps
  • 6 reps

** Floor Press ** (Group 2)

  • Total Reps: 50
  • 37.5 kgs x 10 reps
  • 37.5 kgs x 10 reps
  • 37.5 kgs x 10 reps
  • 37.5 kgs x 10 reps
  • 37.5 kgs x 10 reps

** Dumbbell Row ** (Group 2)

  • Total Reps: 50
  • 24.0 kgs x 10 reps
  • 24.0 kgs x 10 reps
  • 24.0 kgs x 10 reps
  • 24.0 kgs x 10 reps
  • 24.0 kgs x 10 reps

** Chest Dip, Rings ** (Group 3 - No rest)

  • Total Reps: 15
  • 3 reps
  • 3 reps
  • 3 reps
  • 3 reps
  • 3 reps

** Barbell Curl ** (Group 3 - No rest)

  • Total Reps: 15
  • 20.0 kgs x 3 reps
  • 20.0 kgs x 3 reps
  • 20.0 kgs x 3 reps
  • 20.0 kgs x 3 reps
  • 20.0 kgs x 3 reps
65

Wednesday 5th April 2017

** Deadlift **

  • Total Reps: 28
  • 67.5 kgs x 5 reps
  • 80.0 kgs x 5 reps
  • 90.0 kgs x 6 reps
  • 67.5 kgs x 12 reps

** Squat ** (Group 1)

  • Total Reps: 50
  • 50.0 kgs x 10 reps [PR]
  • 50.0 kgs x 10 reps
  • 50.0 kgs x 10 reps
  • 50.0 kgs x 10 reps
  • 50.0 kgs x 10 reps

** Hanging Leg Raise, Feet To Bar ** (Group 1)

  • Total Reps: 35
  • 7 reps
  • 7 reps
  • 7 reps
  • 7 reps
  • 7 reps

Bought a power rack/cage yesterday. Did my first barbell squats with plates ever. I’m never turning back.

66

Thursday 6th April 2017

** Floor Press ** (Group 1)

  • Total Reps: 37
  • 47.5 kgs x 5 reps
  • 55.75 kgs x 5 reps
  • 62.75 kgs x 7 reps [PR]
  • 47.75 kgs x 20 reps [PR]

** Chin Up ** (Group 1)

  • Total Reps: 28
  • 7 reps
  • 7 reps
  • 7 reps
  • 7 reps

** Overhead Press ** (Group 2)

  • Total Reps: 50
  • 22.5 kgs x 10 reps
  • 22.5 kgs x 10 reps
  • 22.5 kgs x 10 reps
  • 22.5 kgs x 10 reps
  • 22.5 kgs x 10 reps

** Barbell Row ** (Group 2)

  • Total Reps: 50
  • 42.5 kgs x 10 reps [PR]
  • 42.5 kgs x 10 reps
  • 42.5 kgs x 10 reps
  • 42.5 kgs x 10 reps
  • 42.5 kgs x 10 reps

** Chest Dip, Rings **

  • Total Reps: 15
  • 5 reps
  • 5 reps
  • 5 reps
67

Saturday 8th April 2017

** Squat ** (Group 1)

  • Total Reps: 32
  • 50.0 kgs x 5 reps
  • 57.5 kgs x 5 reps
  • 65.0 kgs x 7 reps [PR]
  • 50.0 kgs x 15 reps [PR]

** Pull Up ** (Group 1)

  • Total Reps: 28
  • 7 reps
  • 7 reps
  • 7 reps
  • 7 reps

** Deadlift ** (Group 2)

  • Total Reps: 50
  • 52.5 kgs x 10 reps
  • 52.5 kgs x 10 reps
  • 52.5 kgs x 10 reps
  • 52.5 kgs x 10 reps
  • 52.5 kgs x 10 reps

** Chest Dip, Rings ** (Group 2)

  • Total Reps: 40
  • 8 reps
  • 8 reps
  • 8 reps
  • 8 reps
  • 8 reps

Loving the squats. Currently doing high-bar. Dips volume coming along nicely. Pull-ups feels great with the new wooble-free cage. Never done 4x7 before and it even felt easy.

68

Monday 10th April 2017

** Overhead Press ** (Group 1)

  • Total Reps: 29
  • 30.25 kgs x 5 reps [Ups]
  • 35.25 kgs x 3 reps
  • 40.25 kgs x 8 reps [PR]
  • 30.25 kgs x 13 reps [PR]

** Pull Up ** (Group 1)

  • Total Reps: 29
  • 8 reps
  • 7 reps
  • 7 reps
  • 7 reps

** Floor Press ** (Group 2)

  • Total Reps: 50
  • 40.0 kgs x 10 reps
  • 40.0 kgs x 10 reps
  • 40.0 kgs x 10 reps
  • 40.0 kgs x 10 reps
  • 40.0 kgs x 10 reps

** Dumbbell Row ** (Group 2)

  • Total Reps: 50
  • 25.25 kgs x 10 reps
  • 25.25 kgs x 10 reps
  • 25.25 kgs x 10 reps
  • 25.25 kgs x 10 reps
  • 25.25 kgs x 10 reps

** Chest Dip, Rings ** (Group 3 - No Rest)

  • Total Reps: 16
  • 4 reps
  • 3 reps
  • 3 reps
  • 3 reps
  • 3 reps

** Barbell Curl ** (Group 3 - No Rest)

  • Total Reps: 16
  • 20.0 kgs x 4 reps
  • 20.0 kgs x 3 reps
  • 20.0 kgs x 3 reps
  • 20.0 kgs x 3 reps
  • 20.0 kgs x 3 reps
69

Tuesday 11th April 2017

** Deadlift ** (Group 1)

  • Total Reps: 31
  • 75.0 kgs x 3 reps
  • 85.0 kgs x 3 reps
  • 95.0 kgs x 10 reps [PR]
  • 75.0 kgs x 15 reps [PR]

** Squat ** (Group 2)

  • Total Reps: 50
  • 35.0 kgs x 10 reps
  • 35.0 kgs x 10 reps
  • 35.0 kgs x 10 reps
  • 35.0 kgs x 10 reps
  • 35.0 kgs x 10 reps

** Hanging Leg Raise, Feet To Bar ** (Group 2)

  • Total Reps: 36
  • 8 reps
  • 7 reps
  • 7 reps
  • 7 reps
  • 7 reps

** Single Leg Squat / Pistols ** (Group 3)

  • Total Reps: 30
  • 10 reps
  • 10 reps
  • 10 reps

** Lying Leg Curl Wheel ** (Group 3)

  • Total Reps: 30
  • 5.0 kgs x 10 reps
  • 5.0 kgs x 10 reps
  • 5.0 kgs x 10 reps
70

Wednesday 12th April 2017

** Floor Press ** (Group 1)

  • Total Reps: 30
  • 52.5 kgs x 3 reps
  • 60.0 kgs x 3 reps
  • 67.5 kgs x 7 reps [PR]
  • 52.5 kgs x 17 reps [PR]

** Chin Up ** (Group 1)

  • Total Reps: 29
  • 8 reps
  • 7 reps
  • 7 reps
  • 7 reps

** Overhead Press ** (Group 2)

  • Total Reps: 50
  • 25.0 kgs x 10 reps
  • 25.0 kgs x 10 reps
  • 25.0 kgs x 10 reps
  • 25.0 kgs x 10 reps
  • 25.0 kgs x 10 reps

** Barbell Row ** (Group 2)

  • Total Reps: 50
  • 45.0 kgs x 10 reps [PR]
  • 45.0 kgs x 10 reps
  • 45.0 kgs x 10 reps
  • 45.0 kgs x 10 reps
  • 45.0 kgs x 10 reps

** Chest Dip, Rings ** (Group 3 - No Rest)

  • Total Reps: 17
  • 4 reps
  • 4 reps
  • 3 reps
  • 3 reps
  • 3 reps

** Barbell Curl ** (Group 3 - No Rest)

  • Total Reps: 17
  • 20.0 kgs x 4 reps
  • 20.0 kgs x 4 reps
  • 20.0 kgs x 3 reps
  • 20.0 kgs x 3 reps
  • 20.0 kgs x 3 reps

Today’s workout-meal:

71

Wednesday 19th April 2017

** Squat ** (Group 1)

  • Total Reps: 21
  • 52.5 kgs x 3 reps
  • 60.0 kgs x 3 reps
  • 67.5 kgs x 5 reps [PR]
  • 52.5 kgs x 10 reps

** Chin Up ** (Group 1)

  • Total Reps: 20
  • 5 reps
  • 5 reps
  • 5 reps
  • 5 reps

** Overhead Press ** (Group 2)

  • Total Reps: 25
  • 32.75 kgs x 5 reps
  • 37.75 kgs x 3 reps
  • 42.75 kgs x 5 reps [PR]
  • 32.75 kgs x 12 reps [PR]

** Dumbbell Row ** (Group 2)

  • Total Reps: 40
  • 20.0 kgs x 10 reps
  • 20.0 kgs x 10 reps
  • 20.0 kgs x 10 reps
  • 20.0 kgs x 10 reps

** Rowing **

  • Total Reps: 100
  • 20.0 kgs x 100 reps [PR]

Been having a cold since the last workout :mask:

72

Friday 21st April 2017

** Deadlift ** (Group 1)

  • Total Reps: 26
  • 77.75 kgs x 5 reps
  • 87.75 kgs x 3 reps
  • 97.75 kgs x 6 reps [PR]
  • 77.75 kgs x 12 reps [PR]

** Floor Press ** (Group 2)

  • Total Reps: 24
  • 55.25 kgs x 5 reps
  • 62.75 kgs x 3 reps
  • 70.25 kgs x 4 reps [PR]
  • 55.25 kgs x 12 reps [PR]

** Pull Down ** (Group 2)

  • Total Reps: 40
  • 40.0 kgs x 10 reps
  • 40.0 kgs x 10 reps
  • 40.0 kgs x 10 reps
  • 40.0 kgs x 10 reps

** Chest Dip, Rings ** (Group 3 - No Rest)

  • Total Reps: 19
  • 5 reps
  • 4 reps
  • 4 reps
  • 3 reps
  • 3 reps

** Hanging Leg Raise, Feet To Bar ** (Group 3 - No Rest)

  • Total Reps: 30
  • 8 reps
  • 8 reps
  • 7 reps
  • 5 reps
  • 2 reps

** Lateral Dumbbell Raise ** (Group 3 - No Rest)

  • Total Reps: 50
  • 4.0 kgs x 10 reps
  • 4.0 kgs x 10 reps
  • 4.0 kgs x 10 reps
  • 4.0 kgs x 10 reps
  • 4.0 kgs x 10 reps
73

Sunday 23rd April 2017

** Squat ** (Group 1)

  • Total Reps: 33
  • 55.25 kgs x 5 reps
  • 62.75 kgs x 3 reps
  • 70.25 kgs x 5 reps [PR]
  • 55.25 kgs x 20 reps [PR]

** Chin Up ** (Group 1)

  • Total Reps: 21
  • 6 reps
  • 5 reps
  • 5 reps
  • 5 reps

** Chest Dip, Rings ** (Group 2)

  • Total Reps: 25
  • 9 reps
  • 9 reps
  • 7 reps

** Ab-Wheel Rollout ** (Group 2)

  • Total Reps: 30
  • 10 reps
  • 10 reps
  • 10 reps

** Rowing **

  • Total Reps: 100
  • 20.0 kgs x 100 reps [+ Red band for the last 20 reps]

Deload next week The plans is to build a bench before the next cycle.

74

Tuesday 25th April 2017

Funload

** Push Up, Bars - Feet Elevated ** (Group 1)

  • Total Reps: 30
  • 10 reps
  • 10 reps
  • 10 reps

** Elevated Inverted Row, Rings ** (Group 1)

  • Total Reps: 30
  • 10 reps
  • 10 reps
  • 10 reps

** Back Extension ** (Group 2)

  • Total Reps: 30
  • 10 reps
  • 10 reps
  • 10 reps

** Sit-up Bench ** (Group 2)

  • Total Reps: 30
  • 10 reps
  • 10 reps
  • 10 reps

** Rear Delt Dumbbell Fly ** (Group 3)

  • Total Reps: 30
  • 4.0 kgs x 10 reps
  • 4.0 kgs x 10 reps
  • 4.0 kgs x 10 reps

** Dumbbell Curl ** (Group 3)

  • Total Reps: 30
  • 4.0 kgs x 10 reps
  • 4.0 kgs x 10 reps
  • 4.0 kgs x 10 reps
75

Thursday 27th April 2017

Funload 2

** Single Leg Squat / Pistols ** (Group 1)

  • Total Reps: 30
  • 10 reps
  • 10 reps
  • 10 reps

** Chin Up ** (Group 1)

  • Total Reps: 24
  • 8 reps
  • 8 reps
  • 8 reps

** Circus DB **

  • Total Reps: 15
  • 25.0 kgs x 5 reps [PR] [/arm]
  • 25.0 kgs x 5 reps [With Grip Rippers]
  • 25.0 kgs x 5 reps

** Keg Carry, (meters) **

  • Total Reps: 24
  • 65.0 kgs x 12 reps [PR]
  • 65.0 kgs x 12 reps

** Duck Walk, (meters) **

  • Total Reps: 16
  • 65.0 kgs x 8 reps [PR]
  • 65.0 kgs x 8 reps
76

Monday 1st May 2017

** Overhead Press ** (Group 1)

  • Total Reps: 25
  • 32.5 kgs x 5 reps
  • 35.25 kgs x 5 reps
  • 40.25 kgs x 5 reps
  • 32.5 kgs x 10 reps

** Pull Up ** (Group 1)

  • Total Reps: 22
  • 6 reps
  • 6 reps
  • 5 reps
  • 5 reps

** Floor Press ** (Group 2)

  • Total Reps: 50
  • 37.75 kgs x 10 reps
  • 37.75 kgs x 10 reps
  • 37.75 kgs x 10 reps
  • 37.75 kgs x 10 reps
  • 37.75 kgs x 10 reps

** Dumbbell Row ** (Group 2)

  • Total Reps: 50
  • 19.0 kgs x 10 reps
  • 19.0 kgs x 10 reps
  • 19.0 kgs x 10 reps
  • 19.0 kgs x 10 reps
  • 19.0 kgs x 10 reps

** Incline Dumbbell Bench Press ** (Group 3)

  • Total Reps: 50
  • 4.0 kgs x 50 reps [PR]

** Rowing ** (Group 3)

  • Total Reps: 100
  • 20.0 kgs x 100 reps
77

Tuesday 2nd May 2017

** Deadlift ** (Group 1)

  • Total Reps: 25
  • 70.0 kgs x 5 reps
  • 80.25 kgs x 5 reps
  • 90.25 kgs x 5 reps
  • 70.0 kgs x 10 reps

** Squat ** (Group 2)

  • Total Reps: 50
  • 40.0 kgs x 10 reps
  • 40.0 kgs x 10 reps
  • 40.0 kgs x 10 reps
  • 40.0 kgs x 10 reps
  • 40.0 kgs x 10 reps

** Hanging Leg Raise, Feet To Bar ** (Group 2)

  • Total Reps: 37
  • 8 reps
  • 8 reps
  • 7 reps
  • 7 reps
  • 7 reps

** Single Leg Squat / Pistols ** (Group 3)

  • Total Reps: 30
  • 10 reps
  • 10 reps
  • 10 reps

** Lying Leg Curl Wheel ** (Group 3)

  • Total Reps: 30
  • 10 reps
  • 10 reps
  • 10 reps

** Ab-Wheel Rollout ** (Group 3)

  • Total Reps: 30
  • 10 reps
  • 10 reps
  • 10 reps

** Duck Walk, (meters) **

  • Total Reps: 45
  • 59.0 kgs x 11 reps
  • 59.0 kgs x 11 reps
  • 59.0 kgs x 11 reps
  • 59.0 kgs x 12 reps [PR]
78

Thursday 4th May 2017

** Floor Press ** (Group 1)

  • Total Reps: 25
  • 50.25 kgs x 5 reps
  • 57.75 kgs x 5 reps
  • 65.25 kgs x 5 reps
  • 50.25 kgs x 10 reps

** Pull Down ** (Group 1)

  • Total Reps: 40
  • 40.0 kgs x 10 reps
  • 40.0 kgs x 10 reps
  • 40.0 kgs x 10 reps
  • 40.0 kgs x 10 reps

** Overhead Press ** (Group 2)

  • Total Reps: 50
  • 22.5 kgs x 10 reps
  • 22.5 kgs x 10 reps
  • 22.5 kgs x 10 reps
  • 22.5 kgs x 10 reps
  • 22.5 kgs x 10 reps

** Lateral Dumbbell Raise ** (Group 2)

  • Total Reps: 20
  • 5.0 kgs x 10 reps
  • 5.0 kgs x 10 reps

** Duck Walk, (meters) ** (Group 3)

  • Total Reps: 22
  • 64.0 kgs x 11 reps [PR]
  • 64.0 kgs x 11 reps

** Circus DB ** (Group 3)

  • Total Reps: 2
  • 26.5 kgs x 2 reps [PR]
79

Saturday 6th May 2017

** Squat ** (Group 1)

  • Total Reps: 25
  • 50.25 kgs x 5 reps
  • 57.75 kgs x 5 reps
  • 65.25 kgs x 5 reps
  • 50.25 kgs x 10 reps

** Chin Up ** (Group 1)

  • Total Reps: 22
  • 6 reps
  • 6 reps
  • 5 reps
  • 5 reps
80

Sunday 7th May 2017

** Overhead Press ** (Group 1)

  • Total Reps: 25
  • 32.75 kgs x 5 reps
  • 37.75 kgs x 5 reps
  • 42.75 kgs x 5 reps
  • 32.75 kgs x 10 reps

** Pull Up ** (Group 1)

  • Total Reps: 23
  • 6 reps
  • 6 reps
  • 6 reps
  • 5 reps

** Flat Barbell Bench Press ** (Group 2)

  • Total Reps: 50
  • 30.0 kgs x 10 reps
  • 30.0 kgs x 10 reps
  • 30.0 kgs x 10 reps
  • 35.0 kgs x 10 reps
  • 40.0 kgs x 10 reps

** Barbell Row ** (Group 2)

  • Total Reps: 50
  • 30.0 kgs x 10 reps
  • 30.0 kgs x 10 reps
  • 30.0 kgs x 10 reps
  • 35.0 kgs x 10 reps
  • 40.0 kgs x 10 reps

** Incline Dumbbell Bench Press ** (Group 3)

  • Total Reps: 30
  • 11.5 kgs x 10 reps
  • 11.5 kgs x 10 reps
  • 11.5 kgs x 10 reps

** Rowing ** (Group 3)

  • Total Reps: 150
  • 20.0 kgs x 50 reps
  • 20.0 kgs x 50 reps
  • 20.0 kgs x 50 reps

First time BB benching in maybe 10 years…