T888's Progress Log

Training Logs
21

Bench press
45kg x 6
72.5kg x 6
72.5kg x 6
72.5kg x 4

Rows
60kg x 6
100kg x 6
100kg x 6
100kg x 6

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

Chinup
BW 25kg x 6
BW 25kg x 5
BW 25kg x 4

Close-grip bench press
60kg x 5
60kg x 4
60kg x 4

22

All use slow eccentric

Bench press
45kg x 5
75kg x 4
75kg x 3
75kg x 3

Chin up
BW x 5
BW 25kg x 5
BW 25kg x 4
BW 25kg x 3

Overhead press
57.5kg x 5
57.5kg x 4
57.5kg x 4

Bicep curl
42.5kg x 6
42.5kg x 6
42.5kg x 6

23

Deload week

Bench press
40kg x 8
40kg x 8
40kg x 8

Rows
60kg x 8
60kg x 8
60kg x 8

Overhead press
30kg x 8
30kg x 8
30kg x 8

Chin up
BW x 8
BW x 8

24

Losing strength after deload week. Hadn’t eat enough as I was sick for 3 days.

Squat
60kg x 6
105kg x 5
105kg x 3
105kg x 3

Bench press
40kg x 6
72.5kg x 5
72.5kg x 4
72.5kg x 3

Chinup
BW x 5
BW 25kg x 4
BW 25kg x 4
BW 25kg x 3

Overhead press
57.5kg x 6
57.5kg x 4
57.5kg x 3

Rows
95kg x 8
95kg x 8
95kg x 6

25

Skip squat

Bench press
40kg x 8
72.5kg x 5
72.5kg x 4
65kg x 8
65kg x 7

Overhead Press
30kg x 8
57.5kg x 5
57.5kg x 4
52.5kg x 5
52.5kg x 3

Dips
BW x 8
BW x 8
BW x 8

26

Rows
60kg x 8
97.5kg x 8
97.5kg x 7
87.5kg x 8
87.5kg x 8

Stiff legged Deadlift
60kg x 8
90kg x 6
90kg x 6
80kg x 8
80kg x 7

Chinup
BW 25kg x 4
BW 25kg x 3
BW 15kg x 5
BW 15kg x 4

Bicep curl
42.5kg x 6
42.5kg x 5
37.5kg x 6

27

Bench press
40kg x 8
72.5kg x 6
72.5kg x 4
65kg, 30 sec rest pause of 3 reps, total 20 reps

Rows
60kg x 8
97.5kg x 8
97.5kg x 6
87.5kg, 30 sec rest pause of 3 reps, total 20 reps

Overhead press
57.5kg x 5
57.5kg x 4
50kg, 30 sec rest pause of 3 reps, total 20 reps

Chinup
BW 25kg x 4
BW 25kg x 4
BW 10kg, 30 sec rest pause of 3 reps, total 20 reps

28

Skip squat due to soccer yesterday

Bench press
40kg x 8
60kg x 8
72.5kg x 6
72.5kg x 5
72.5kg x 3
72.5kg x 3

Incline bench press
40kg x 8
50kg x 8
65kg x 6
65kg x 4
65kg x 4
65kg x 3

Dips
BW x 8
BW 10kg x 6
BW 10kg x 6
BW x 8

29

I’ll try Gironda’s 8x8 Training maybe using 15RM.

Lower
Squat 105kg x 5 = 82.5kg 15RM
SLDL 90kg x 6 = 72.5kg 15RM
Standing calf raise 115kg x 15 = 100kg around 25RM?

Upper
Bench press 72.5kg x 6 = 57.5kg 15RM
Rows 97.5kg x 8 = 82.5kg 15RM
Incline bench press 65kg x 6 = 52.5kg 15RM
Chinup BW 25kg x 4 = BW 2.5kg 15RM
Close Grip bench press 60kg x 6 = 47.5kg 15RM

30

All 30 sec rest between sets

Bench press
40kg x 8
60kg x 8
60kg x 8
60kg x 4
52.5kg x 7
52.5kg x 4

Rows
60kg x 8
80kg x 8
80kg x 8
80kg x 8
72.5kg x 8
72.5kg x 8

Incline bench press
52.5kg x 8
52.5kg x 8
52.5kg x 4
45kg x 8
45kg x 4

Chin up
BW x 8
BW x 7
BW x 4
BW x 4
BW x 4

Sweat really alot. Super tired.

31

1 min rest between sets

Squat
60kg x 8
82.5kg x 8
82.5kg x 8
82.5kg x 7
82.5kg x 5

Standing calf raise
82.5kg x 20
82.5kg x 20
82.5kg x 18
82.5kg x 15

32

1 min rest between sets

Bench press
40kg x 8 (warmup)
70kg x 7 (progressive overload till 10 reps)
70kg x 10 sets of 2-3 reps

Rows
60kg x 8 (warmup)
95kg x 10 (progressive overload till 12 reps)
95kg x 10 sets of 2-3 reps

Incline bench press
62.5kg x 8 (progressive overload till 10 reps)
62.5kg x 10 sets of 2-3 reps

Chinup
BW 20kg x 6 (progressive overload till 10 reps)
BW 20kg x 10 sets of 2-3 reps

33

1 min rest between sets

Bench press
40kg x 8 (warmup)
70kg x 7 (progressive overload till 10 reps)
70kg x 6 sets of 2-3 reps

Rows
60kg x 8 (warmup)
100kg x 7 (progressive overload till 15 reps)
100kg x 6 sets of 2-3 reps

Incline bench press
62.5kg x 6 (progressive overload till 10 reps)
62.5kg x 6 sets of 2-3 reps

Rear delts raises
DB 10kg x 12 (progressive overload till 12 reps)
DB 10kg x 3 sets of 8 reps

Bicep curl
42.5kg x 6 (progressive overload till 12 reps)
42.5kg x 6 sets of 2-3 reps

34

Squat
60kg x 6
102.5kg x 5
102.5kg x 3
102.5kg x 3
102.5kg x 2

Standing calf raise with belt (both slow concentric and eccentric, 1-2 sec)
40kg x 20
40kg x 15
40kg x 15
40kg x 12

Deadlift
60kg x 6
80kg x 6
100kg x 4

Plank
45sec
30sec
30sec

35

Bench press
72.5kg x 6
72.5kg x 4
72.5kg x 4
72.5kg x 4
72.5kg x 3

Rows
100kg x 7
100kg x 5
100kg x 5
100kg x 5
100kg x 5

Rear delts raises
DB 13.75kg x 8
DB 13.75kg x 6
DB 13.75kg x 6
DB 13.75kg x 6

Incline bench press
65kg x 7
65kg x 5
65kg x 5
65kg x 4
65kg x 4

Chinup
BW 20kg x 7
BW 20kg x 4
BW 20kg x 4
BW 20kg x 4
BW 20kg x 3

36

Squat
102.5kg x 7
102.5kg x 5
102.5kg x 4
102.5kg x 3

Bench press
72.5kg x 5
72.5kg x 4
72.5kg x 4
72.5kg x 4

Rows
100kg x 8
100kg x 5
100kg x 5
100kg x 5

Incline bench press
65kg x 7
65kg x 5
65kg x 5
65kg x 5

Bicep curl
42.5kg x 6
42.5kg x 4
42.5kg x 4