Santa's Workshop

Training Training Logs
101

Monday 19th June 2017

Time: 42 min

** Overhead Press ** (Group 1)

  • Total Reps: 55
  • 20.0 kgs x 5 reps
  • 22.5 kgs x 5 reps
  • 27.0 kgs x 5 reps
  • 29.25 kgs x 5 reps
  • 33.75 kgs x 5 reps
  • 38.25 kgs x 5 reps
  • 29.25 kgs x 5 reps
  • 29.25 kgs x 5 reps
  • 29.25 kgs x 5 reps
  • 29.25 kgs x 5 reps
  • 29.25 kgs x 5 reps

** Dumbbell Squat ** (Group 1)

  • Total Reps: 66
  • 34.0 kgs x 11 reps
  • 34.0 kgs x 11 reps
  • 34.0 kgs x 11 reps
  • 34.0 kgs x 11 reps
  • 34.0 kgs x 11 reps
  • 34.0 kgs x 11 reps

** Dumbbell Stiff Leg Deadlift ** (Group 1)

  • Total Reps: 55
  • 40.0 kgs x 11 reps
  • 40.0 kgs x 11 reps
  • 40.0 kgs x 11 reps
  • 40.0 kgs x 11 reps
  • 40.0 kgs x 11 reps

A lot of disturbance during the workout so it took a few minutes more than planned…

102

Wednesday 21st June 2017

Time: 30 min

** Squat ** (Group 1)

  • Total Reps: 55
  • 25.5 kgs x 5 reps
  • 32.75 kgs x 5 reps
  • 40.0 kgs x 5 reps
  • 47.25 kgs x 5 reps
  • 54.5 kgs x 5 reps
  • 61.75 kgs x 5 reps
  • 47.25 kgs x 5 reps
  • 47.25 kgs x 5 reps
  • 47.25 kgs x 5 reps
  • 47.25 kgs x 5 reps
  • 47.25 kgs x 5 reps

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

  • Total Reps: 33
  • 6 reps
  • 6 reps
  • 6 reps
  • 5 reps
  • 5 reps
  • 5 reps

** Pull Up ** (Group 1)

  • Total Reps: 28
  • 6 reps
  • 6 reps
  • 6 reps
  • 5 reps
  • 5 reps
103

Thursday 22nd June 2017

Time: 35 min

** Flat Barbell Bench Press ** (Group 1)

  • Total Reps: 55
  • 21.0 kgs x 5 reps
  • 27.0 kgs x 5 reps
  • 33.0 kgs x 5 reps
  • 39.0 kgs x 5 reps
  • 45.0 kgs x 5 reps
  • 51.0 kgs x 5 reps
  • 39.0 kgs x 5 reps
  • 39.0 kgs x 5 reps
  • 39.0 kgs x 5 reps
  • 39.0 kgs x 5 reps
  • 39.0 kgs x 5 reps

** Dumbbell Squat ** (Group 1)

  • Total Reps: 66
  • 34.0 kgs x 11 reps
  • 34.0 kgs x 11 reps
  • 34.0 kgs x 11 reps
  • 34.0 kgs x 11 reps
  • 34.0 kgs x 11 reps
  • 34.0 kgs x 11 reps

** Dumbbell Stiff Leg Deadlift ** (Group 1)

  • Total Reps: 55
  • 40.0 kgs x 11 reps
  • 40.0 kgs x 11 reps
  • 40.0 kgs x 11 reps
  • 40.0 kgs x 11 reps
  • 40.0 kgs x 11 reps
104

Sunday 25th June 2017

Time: 32 min

** Deadlift ** (Group 1)

  • Total Reps: 55
  • 35.0 kgs x 5 reps [Single handed - stupidity called]
  • 45.0 kgs x 5 reps
  • 55.0 kgs x 5 reps
  • 65.0 kgs x 5 reps
  • 75.0 kgs x 5 reps
  • 85.0 kgs x 5 reps
  • 65.0 kgs x 5 reps
  • 65.0 kgs x 5 reps
  • 65.0 kgs x 5 reps
  • 65.0 kgs x 5 reps
  • 65.0 kgs x 5 reps

** Chest Dip ** (Group 1)

  • Total Reps: 33
  • 6 reps
  • 6 reps
  • 6 reps
  • 5 reps
  • 5 reps
  • 5 reps

** Chin Up ** (Group 1)

  • Total Reps: 28
  • 6 reps
  • 6 reps
  • 6 reps
  • 5 reps
  • 5 reps
105

Tuesday 27th June 2017

Time: 32 min

** Overhead Press ** (Group 1)

  • Total Reps: 60
  • 20.0 kgs x 10 reps
  • 22.5 kgs x 5 reps
  • 27.0 kgs x 5 reps
  • 31.5 kgs x 5 reps
  • 36.0 kgs x 5 reps
  • 40.5 kgs x 5 reps
  • 31.5 kgs x 5 reps
  • 31.5 kgs x 5 reps
  • 31.5 kgs x 5 reps
  • 31.5 kgs x 5 reps
  • 31.5 kgs x 5 reps

** Dumbbell Squat ** (Group 1)

  • Total Reps: 72
  • 34.0 kgs x 12 reps
  • 34.0 kgs x 12 reps
  • 34.0 kgs x 12 reps
  • 34.0 kgs x 12 reps
  • 34.0 kgs x 12 reps
  • 34.0 kgs x 12 reps

** Dumbbell Stiff Leg Deadlift ** (Group 1)

  • Total Reps: 56
  • 40.0 kgs x 12 reps
  • 40.0 kgs x 12 reps
  • 40.0 kgs x 12 reps
  • 50.0 kgs x 10 reps [PR]
  • 50.0 kgs x 10 reps
106

Wednesday 28th June 2017

Time: 27 min

** Squat ** (Group 1)

  • Total Reps: 55
  • 29.0 kgs x 5 reps
  • 36.25 kgs x 5 reps
  • 43.5 kgs x 5 reps
  • 50.75 kgs x 5 reps
  • 58.0 kgs x 5 reps
  • 65.25 kgs x 5 reps
  • 50.75 kgs x 5 reps
  • 50.75 kgs x 5 reps
  • 50.75 kgs x 5 reps
  • 50.75 kgs x 5 reps
  • 50.75 kgs x 5 reps

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

  • Total Reps: 34
  • 6 reps
  • 6 reps
  • 6 reps
  • 6 reps
  • 5 reps
  • 5 reps

** Pull Up ** (Group 1)

  • Total Reps: 29
  • 6 reps
  • 6 reps
  • 6 reps
  • 6 reps
  • 5 reps
107

Thursday 29th June 2017

Time: 31 min

** Flat Barbell Bench Press ** (Group 1)

  • Total Reps: 55
  • 24.0 kgs x 5 reps
  • 30.0 kgs x 5 reps
  • 36.0 kgs x 5 reps
  • 42.0 kgs x 5 reps
  • 48.0 kgs x 5 reps
  • 54.0 kgs x 5 reps
  • 42.0 kgs x 5 reps
  • 42.0 kgs x 5 reps
  • 42.0 kgs x 5 reps [Close grip]
  • 42.0 kgs x 5 reps [Wide]
  • 42.0 kgs x 5 reps

** Dumbbell Squat ** (Group 1)

  • Total Reps: 72
  • 34.0 kgs x 10 reps
  • 34.0 kgs x 12 reps
  • 34.0 kgs x 12 reps
  • 34.0 kgs x 12 reps
  • 34.0 kgs x 12 reps
  • 34.0 kgs x 14 reps [PR]

** Dumbbell Stiff Leg Deadlift ** (Group 1)

  • Total Reps: 50
  • 50.0 kgs x 10 reps
  • 50.0 kgs x 10 reps
  • 50.0 kgs x 10 reps
  • 50.0 kgs x 10 reps
  • 50.0 kgs x 10 reps
108

Saturday 1st July 2017

Time: 26 min

** Deadlift ** (Group 1)

  • Total Reps: 55
  • 40.0 kgs x 5 reps
  • 50.0 kgs x 5 reps
  • 60.0 kgs x 5 reps
  • 70.0 kgs x 5 reps
  • 80.0 kgs x 5 reps
  • 90.0 kgs x 5 reps
  • 70.0 kgs x 5 reps
  • 70.0 kgs x 5 reps
  • 70.0 kgs x 5 reps
  • 70.0 kgs x 5 reps
  • 70.0 kgs x 5 reps

** Chest Dip ** (Group 1)

  • Total Reps: 34
  • 6 reps
  • 6 reps
  • 6 reps
  • 6 reps
  • 5 reps
  • 5 reps

** Chin Up ** (Group 1)

  • Total Reps: 29
  • 6 reps
  • 6 reps
  • 6 reps
  • 6 reps
  • 5 reps
109

Monday 3rd July 2017

Time: 30 min

** Overhead Press ** (Group 1)

  • Total Reps: 55
  • 20.25 kgs x 5 reps
  • 24.75 kgs x 5 reps
  • 29.25 kgs x 5 reps
  • 33.75 kgs x 5 reps
  • 38.25 kgs x 5 reps
  • 42.75 kgs x 5 reps
  • 33.75 kgs x 5 reps
  • 33.75 kgs x 5 reps
  • 33.75 kgs x 5 reps
  • 33.75 kgs x 5 reps
  • 33.75 kgs x 5 reps

** Dumbbell Squat ** (Group 1)

  • Total Reps: 78
  • 34.0 kgs x 13 reps
  • 34.0 kgs x 13 reps
  • 34.0 kgs x 13 reps
  • 34.0 kgs x 13 reps
  • 34.0 kgs x 13 reps
  • 34.0 kgs x 13 reps

** Dumbbell Stiff Leg Deadlift ** (Group 1)

  • Total Reps: 50
  • 50.0 kgs x 10 reps
  • 50.0 kgs x 10 reps
  • 50.0 kgs x 10 reps
  • 50.0 kgs x 10 reps
  • 50.0 kgs x 10 reps
1 Like
110

Tuesday 4th July 2017

Time: 43 min incl. 10 min phone-call

** Squat ** (Group 1)

  • Total Reps: 55
  • 32.75 kgs x 5 reps
  • 40.0 kgs x 5 reps
  • 47.25 kgs x 5 reps
  • 54.5 kgs x 5 reps
  • 61.75 kgs x 5 reps
  • 69.0 kgs x 5 reps
  • 54.5 kgs x 5 reps
  • 54.5 kgs x 5 reps
  • 54.5 kgs x 5 reps
  • 54.5 kgs x 5 reps
  • 54.5 kgs x 5 reps

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

  • Total Reps: 36
  • 6 reps
  • 6 reps
  • 6 reps
  • 6 reps
  • 6 reps
  • 6 reps

** Pull Up ** (Group 1)

  • Total Reps: 30
  • 6 reps
  • 6 reps
  • 6 reps
  • 6 reps
  • 6 reps
111

Thursday 6th July 2017

Time: 39 min (helped the wife a few minutes)

** Flat Barbell Bench Press ** (Group 1)

  • Total Reps: 55
  • 27.0 kgs x 5 reps
  • 33.0 kgs x 5 reps
  • 39.0 kgs x 5 reps
  • 45.0 kgs x 5 reps
  • 51.0 kgs x 5 reps
  • 57.0 kgs x 5 reps
  • 45.0 kgs x 5 reps
  • 45.0 kgs x 5 reps
  • 45.0 kgs x 5 reps
  • 45.0 kgs x 5 reps
  • 45.0 kgs x 5 reps

** Dumbbell Squat ** (Group 1)

  • Total Reps: 78
  • 34.0 kgs x 13 reps
  • 34.0 kgs x 13 reps
  • 34.0 kgs x 13 reps
  • 34.0 kgs x 13 reps
  • 34.0 kgs x 13 reps
  • 34.0 kgs x 13 reps

** Dumbbell Stiff Leg Deadlift ** (Group 1)

  • Total Reps: 50
  • 50.0 kgs x 10 reps
  • 50.0 kgs x 10 reps
  • 50.0 kgs x 10 reps
  • 50.0 kgs x 10 reps
  • 50.0 kgs x 10 reps
112

Saturday 8th July 2017

Time: <40 min

** Deadlift ** (Group 1)

  • Total Reps: 55
  • 45.0 kgs x 5 reps
  • 55.0 kgs x 5 reps
  • 65.0 kgs x 5 reps
  • 75.0 kgs x 5 reps
  • 85.0 kgs x 5 reps
  • 95.0 kgs x 5 reps
  • 75.0 kgs x 5 reps
  • 75.0 kgs x 5 reps
  • 75.0 kgs x 5 reps
  • 75.0 kgs x 5 reps
  • 75.0 kgs x 5 reps

** Chest Dip ** (Group 1)

  • Total Reps: 36
  • 6 reps
  • 6 reps
  • 6 reps
  • 6 reps
  • 6 reps
  • 6 reps

** Chin Up ** (Group 1)

  • Total Reps: 30
  • 6 reps
  • 6 reps
  • 6 reps
  • 6 reps
  • 6 reps

That concludes the prep-cycles of the Krypteia (with minor tweaks in the rep range).

The results so far are epic. Starting phase II on monday, but will most likely have to take a break after one week because of traveling.

113

Monday 10th July 2017

Time: 35 min

** Squat ** (Group 1)

  • Total Reps: 80
  • 25.5 kgs x 5 reps
  • 32.75 kgs x 5 reps
  • 40.0 kgs x 5 reps
  • 47.25 kgs x 5 reps
  • 54.5 kgs x 5 reps
  • 61.75 kgs x 5 reps
  • 47.25 kgs x 10 reps
  • 47.25 kgs x 10 reps
  • 47.25 kgs x 10 reps
  • 47.25 kgs x 10 reps
  • 47.25 kgs x 10 reps

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

  • Total Reps: 37
  • 7 reps
  • 6 reps
  • 6 reps
  • 6 reps
  • 6 reps
  • 6 reps

** Pull Up ** (Group 1)

  • Total Reps: 31
  • 7 reps
  • 6 reps
  • 6 reps
  • 6 reps
  • 6 reps
114

Wednesday 12th July 2017

Time: 31 min

** Flat Barbell Bench Press ** (Group 1)

  • Total Reps: 80
  • 21.0 kgs x 5 reps
  • 27.0 kgs x 5 reps
  • 33.0 kgs x 5 reps
  • 39.0 kgs x 5 reps
  • 45.0 kgs x 5 reps
  • 51.0 kgs x 5 reps
  • 39.0 kgs x 10 reps
  • 39.0 kgs x 10 reps
  • 39.0 kgs x 10 reps
  • 39.0 kgs x 10 reps
  • 39.0 kgs x 10 reps

** Dumbbell Squat ** (Group 1)

  • Total Reps: 60
  • 34.0 kgs x 10 reps
  • 34.0 kgs x 10 reps
  • 34.0 kgs x 10 reps
  • 34.0 kgs x 10 reps
  • 34.0 kgs x 10 reps
  • 34.0 kgs x 10 reps

** Dumbbell Stiff Leg Deadlift ** (Group 1)

  • Total Reps: 50
  • 50.0 kgs x 10 reps
  • 50.0 kgs x 10 reps
  • 50.0 kgs x 10 reps
  • 50.0 kgs x 10 reps
  • 50.0 kgs x 10 reps
115

Friday 4th August 2017

Time: 40 min

** Deadlift ** (Group 1)

  • Total Reps: 80
  • 35.0 kgs x 5 reps
  • 45.0 kgs x 5 reps
  • 55.0 kgs x 5 reps
  • 65.0 kgs x 5 reps
  • 75.0 kgs x 5 reps
  • 85.0 kgs x 5 reps
  • 65.0 kgs x 10 reps
  • 65.0 kgs x 10 reps
  • 65.0 kgs x 10 reps
  • 65.0 kgs x 10 reps
  • 65.0 kgs x 10 reps

** Chest Dip ** (Group 1)

  • Total Reps: 37
  • 7 reps
  • 6 reps
  • 6 reps
  • 6 reps
  • 6 reps
  • 6 reps

** Chin Up ** (Group 1)

  • Total Reps: 31
  • 7 reps
  • 6 reps
  • 6 reps
  • 6 reps
  • 6 reps

Sunday 6th August 2017

Time: 44 min

** Squat ** (Group 1)

  • Total Reps: 80
  • 29.5 kgs x 5 reps
  • 36.25 kgs x 5 reps
  • 43.5 kgs x 5 reps
  • 50.75 kgs x 5 reps
  • 58.0 kgs x 5 reps
  • 65.25 kgs x 5 reps
  • 50.75 kgs x 10 reps
  • 50.75 kgs x 10 reps
  • 50.75 kgs x 10 reps
  • 50.75 kgs x 10 reps
  • 50.75 kgs x 10 reps

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

  • Total Reps: 38
  • 7 reps
  • 7 reps
  • 6 reps
  • 6 reps
  • 6 reps
  • 6 reps

** Pull Up ** (Group 1)

  • Total Reps: 32
  • 7 reps
  • 7 reps
  • 6 reps
  • 6 reps
  • 6 reps
116

Wednesday 9th August 2017

Time: 34 min

** Flat Barbell Bench Press ** (Group 1)

  • Total Reps: 55
  • 24.0 kgs x 5 reps
  • 30.0 kgs x 5 reps
  • 36.0 kgs x 5 reps
  • 42.0 kgs x 5 reps
  • 48.0 kgs x 5 reps
  • 54.0 kgs x 5 reps
  • 42.0 kgs x 5 reps
  • 42.0 kgs x 5 reps
  • 42.0 kgs x 5 reps
  • 42.0 kgs x 5 reps
  • 42.0 kgs x 5 reps

** Dumbbell Squat ** (Group 1)

  • Total Reps: 60
  • 34.0 kgs x 10 reps
  • 34.0 kgs x 10 reps
  • 34.0 kgs x 10 reps
  • 34.0 kgs x 10 reps
  • 34.0 kgs x 10 reps
  • 34.0 kgs x 10 reps

** Dumbbell Stiff Leg Deadlift ** (Group 1)

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

Friday 11th August 2017

Time: 44 min

** Deadlift ** (Group 1)

  • Total Reps: 80
  • 40.0 kgs x 5 reps
  • 50.0 kgs x 5 reps
  • 60.0 kgs x 5 reps
  • 70.0 kgs x 5 reps
  • 80.0 kgs x 5 reps
  • 90.0 kgs x 5 reps
  • 70.0 kgs x 10 reps
  • 70.0 kgs x 10 reps
  • 70.0 kgs x 10 reps
  • 70.0 kgs x 10 reps
  • 70.0 kgs x 10 reps

** Chest Dip ** (Group 1)

  • Total Reps: 38
  • 7 reps
  • 7 reps
  • 6 reps
  • 6 reps
  • 6 reps
  • 6 reps

** Chin Up ** (Group 1)

  • Total Reps: 32
  • 7 reps
  • 7 reps
  • 6 reps
  • 6 reps
  • 6 reps
117

Monday 14th August 2017

Time: 34 min

** Squat ** (Group 1)

  • Total Reps: 80
  • 32.75 kgs x 5 reps
  • 40.0 kgs x 5 reps
  • 47.25 kgs x 5 reps
  • 54.5 kgs x 5 reps
  • 61.75 kgs x 5 reps
  • 69.0 kgs x 5 reps
  • 54.5 kgs x 10 reps
  • 54.5 kgs x 10 reps
  • 54.5 kgs x 10 reps
  • 54.5 kgs x 10 reps
  • 54.5 kgs x 10 reps

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

  • Total Reps: 39
  • 7 reps
  • 7 reps
  • 7 reps
  • 6 reps
  • 6 reps
  • 6 reps

** Pull Up ** (Group 1)

  • Total Reps: 33
  • 7 reps
  • 7 reps
  • 7 reps
  • 6 reps
  • 6 reps

Wednesday 16th August 2017

Time: 33 min

** Flat Barbell Bench Press ** (Group 1)

  • Total Reps: 80
  • 27.0 kgs x 5 reps
  • 33.0 kgs x 5 reps
  • 39.0 kgs x 5 reps
  • 45.0 kgs x 5 reps
  • 51.0 kgs x 5 reps
  • 57.0 kgs x 5 reps
  • 45.0 kgs x 10 reps
  • 45.0 kgs x 10 reps
  • 45.0 kgs x 10 reps
  • 45.0 kgs x 10 reps
  • 45.0 kgs x 10 reps

** Dumbbell Squat ** (Group 1)

  • Total Reps: 60
  • 34.0 kgs x 10 reps
  • 34.0 kgs x 10 reps
  • 34.0 kgs x 10 reps
  • 34.0 kgs x 10 reps
  • 34.0 kgs x 10 reps
  • 34.0 kgs x 10 reps

** Dumbbell Stiff Leg Deadlift ** (Group 1)

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

Friday 18th August 2017

Time: 35 min

** Deadlift ** (Group 1)

  • Total Reps: 80
  • 45.0 kgs x 5 reps
  • 55.0 kgs x 5 reps
  • 65.0 kgs x 5 reps
  • 75.0 kgs x 5 reps
  • 85.0 kgs x 5 reps
  • 95.0 kgs x 5 reps
  • 75.0 kgs x 10 reps
  • 75.0 kgs x 10 reps
  • 75.0 kgs x 10 reps
  • 75.0 kgs x 10 reps
  • 75.0 kgs x 10 reps

** Chest Dip ** (Group 1)

  • Total Reps: 39
  • 7 reps
  • 7 reps
  • 7 reps
  • 6 reps
  • 6 reps
  • 6 reps

** Chin Up ** (Group 1)

  • Total Reps: 33
  • 7 reps
  • 7 reps
  • 7 reps
  • 6 reps
  • 6 reps

Phase II, cycle I complete
Cycle II starting today.

118

is aesthetics your goal? nothing wrong with that, but asides from BB competition how do you measure it?

/br bonoboschimp

119

Hi, tnx for asking @bonoboschimp

I see you’re qouting my first post which is getting close to a year old. Haven’t done that split since last year I think…

Anyway; if I remember correctly I was just using the mirror and a weight scale. Nothing scientific.

1 Like
120

it’s a lil bit too much for me to go through your complete log to find out what you mean by

would you please care to explain this?