T888's Progress Log

Training Logs
1

I’m doing full body, mostly compound movements.

Squat 3x6
Bench press 3x6
Rows 3x6
Deadlift 1x6
Overhead press 3x6
Chinup 3x6

3 times every week

Mainly progress all compound weight. Hit 6 reps in all sets = increase weight.

So, progressive overload + 3x frequency + low volume.

Height 180cm
Weight 67cm

Just did gym today

Squat
100kg x 5
100kg x 4
100kg x 3

Bench press
72.5kg x 3
72.5kg x 3
72.5kg x 3

Rows
95kg x 6
95kg x 6
95kg x 6

Deadlift
102.5kg x 4

Overhead press
55kg x 5
55kg x 4
55kg x 4

Chinup
BW+22.5kg x 6
BW+22.5kg x 5
BW+22.5kg x 5

2

Session #2

Squat
100kg x 6
100kg x 6
100kg x 5

Bench press
72.5kg x 4
72.5kg x 3
72.5kg x 3

Rows
97.5kg x 6
97.5kg x 6
97.5kg x 6

Overhead press
55kg x 6
55kg x 4
55kg x 4

Chinup
BW+22.5kg x 6
BW+22.5kg x 6
BW+22.5kg x 6

3

Session #3

Squat
100kg x 6
100kg x 6
100kg x 6

Bench Press
72.5kg x 4
72.5kg x 4
72.5kg x 3

Overhead Press
55kg x 6
55kg x 5
55kg x 3

Close-grip bench press
52.5kg x 6
52.5kg x 6
52.5kg x 6

4

Really glad with my fasted training result with calories surplus. Lost alot of fat.

  • my arm has more veins
  • my neck looks getting sharper. I mean the bone U shaped at bottom jaw. I dont know name. Like it more.
  • waist drop by 1 inch.
  • muscle grows abit.
  • lifting stats go up.

Going to work harder… continue to get rid of body fat more and progressive overload go up… more muscle!

5

Session #3.1

Rows
97.5kg x 8
97.5kg x 8
97.5kg x 6

Deadlift
102.5kg x 8
102.5kg x 6
102.5kg x 4 (losing grip)

Chinup
BW+22.5kg x 7
BW+22.5kg x 6
BW+22.5kg x 5

Bicep curl
40kg x 7
40kg x 5
40kg x 5

6

Session 4

Squat
102.5kg x 5
102.5kg x 4
102.5kg x 4
102.5kg x 3
102.5kg x 3

Calf raise
112.5kg x 15
112.5kg x 15
112.5kg x 15

SLDL
105kg x 6
105kg x 5
105kg x 4
105kg x 3

7

Session 4.1

Bench Press
72.5kg x 4 (progressive overload)
4x4 = 16 reps. 16-4 = 12 reps left.
72.5kg x 2, 2, 2, 2, 2, 2 (rest pause set)

Chinup
BW+22.5kg x 6 (progressive overload)
6x4 = 24 reps. 24-6 = 18 reps left
BW+22.5kg x 3, 3, 3, 2, 2, 2, 3 (rest pause set)

Overhead Press
55kg x 6 (progressive overload)
6x4 = 24 reps. 24-6 = 18 reps left
55kg x 3, 2, 2 (rest pause set)
50kg x 3, 3, 3, 2 (rest pause set)

Rows (can’t use rest-pause set for rows. Have palm callus pain, so have to use traditional set)
97.5kg x 8
97.5kg x 7
97.5kg x 5

Close-grip bench press
52.5kg x 8 (progressive overload)
8x3 = 24 reps. 24-8 = 16 reps left
52.5kg x 3, 3, 3, 2, 2, 3 (rest pause set)

Bicep curl
40kg x 7 (progressive overload)
7x3 = 21 reps. 21-7 = 14 reps left
40kg x 3, 3, 2, 2, 3 (rest pause set)

8

After lower day, I couldn’t bend well while rowing on upper day. I guess it’s from my SLDL on lower day. So I decide to use push/pull.

9

Session 5

Squat
102.5kg x 6
102.5kg x 5
92.5kg x 7
92.5kg x 5

Bench Press
72.5kg x 4
72.5kg x 3
62.5kg x 7
62.5kg x 6

Overhead Press
55kg x 5
55kg x 4
47.5kg x 8
47.5kg x 7

Close-grip bench press
52.5kg x 7
52.5kg x 6
47.5kg x 7
47.5kg x 6

10

Session 5.1

Chinup
BW+22.5kg x 8
BW+22.5kg x 6
BW+15kg x 8
BW+15kg x 6

Rows
97.5kg x 10
97.5kg x 6 (losing grip)
87.5kg x 12
87.5kg x 9

SLDL
102.5kg x 6 (losing grip)
90kg x 4 (losing grip)

Bicep curl
40kg x 9
40kg x 7
35kg x 10
35kg x 7

11

Session 6

Squat
60kg x 6
102.5kg x 7
95kg x 7
90kg x 7

Bench Press
40kg x 6
72.5kg x 5
65kg x 7
60kg x 7

Rows
60kg x 6
100kg x 7
90kg x 10
90kg x 10

Overhead Press
55kg x 6
50kg x 8
45kg x 8

Chinup
BW+25kg x 5
BW+15kg x 7
BW+10kg x 8 (slow eccentric)

12

Session 7

Squat
102.5kg x 8
102.5kg x 5
92.5kg x 7
92.5kg x 6

Bench Press
72.5kg x 5
72.5kg x 3
65kg x 7
65kg x 6

Overhead Press
55kg x 5
47.5kg x 7
47.5kg x 7

Close-grip bench press
55kg x 7
50kg x 8
50kg x 6

13

Session 7.1

Rows
100kg x 9
100kg x 6 (losing grip, palm callus pain)
90kg x 10
90kg x 10

Chinup
BW+25kg x 5
BW+25kg x 5
BW+25kg x 5
BW+15kg x 5
BW+15kg x 5

Bicep curl
40kg x 10
35kg x 10
35kg x 10

14

Session #8

Squat
60kg x 6
105kg x 6
95kg x 8
95kg x 6

Bench Press
45kg x 6
72.5kg x 5
65kg x 6
65kg x 6

Rows
60kg x 6
102.5kg x 4 (losing grip. next session 100kg and use 12-15 reps)
92.5kg x 10
92.5kg x 8

Overhead Press
55kg x 7
47.5kg x 9
47.5kg x 8

Chinup
BW 25kg x 5
BW 15kg x 8
BW 15kg x 6

Close-grip bench press
55kg x 9
50kg x 8
50kg x 6

Bicep curl
42.5kg x 6
37.5kg x 8
37.5kg x 8

15

Session #9

Squat
60kg x 6
105kg x 6
95kg x 8
95kg x 6

Bench Press
45kg x 6
72.5kg x 4
62.5kg x 8
62.5kg x 6

Rows
60kg x 6
100kg x 10
90kg x 10
90kg x 10

Stopped workout because late for work.

16

Session 10

Bench Press
40kg x 6
50kg x 6
72.5kg x 5
72.5kg x 4
65kg x 6
65kg x 6

Rows
60kg x 6
90kg x 12
90kg x 10
90kg x 10
90kg x

Overhead Press
55kg x 6
55kg x 5
47.5kg x 7
47.5kg x 6

Chinup
BW 25kg x 5
BW 25kg x 5
BW 15kg x 6
BW 15kg x 5

17

Squat
60kg x 6
105kg x 6
95kg x 6
95kg x 5

Bench Press
40kg x 6
72.5kg x 4
62.5kg x 8
62.5kg x 6 (slow eccentric)

Overhead Press
55kg x 5
47.5kg x 8
47.5kg x 7

Close-grip bench press
57.5kg x 6
52.5kg x 7
52.5kg x 7

18

Rows
60kg x 8
100kg x 8
90kg x 10
90kg x 8

SLDL
60kg x 8
90kg x 6
80kg x 8
80kg x 6

Chinup
BW 25kg x 5
BW 15kg x 8
BW 15kg x 7

Bicep curl
42.5kg x 6
37.5kg x 10
37.5kg x 10

19

Rows
60kg x 8
100kg x 8
90kg x 10
90kg x 8

SLDL
60kg x 8
90kg x 6
80kg x 8
80kg x 6

Chinup
BW 25kg x 5
BW 15kg x 8
BW 15kg x 7

Bicep curl
42.5kg x 6
37.5kg x 10
37.5kg x 10

20

Squat
70kg x 6
105kg x 6
105kg x 6
105kg x 4

Standing calf raise
105kg x 20
105kg x 20
105kg x 18

Plank
45 sec
40 sec
30 sec