Starting stats 20/05/2022:
Height: 5’11 (180cm)
Weight: 162.6lbs (73.8kg)
Bench: 97.5kg (TM: 82.5)
OHP: 60kg (TM: 50)
Squat: 110kg (TM: 100)
Deadlift: 140kg (TM: 125)
Week 1 - Bench Day (21/05)
Bench:
57.5 x 3
65 x 3
75 x 9
77.5 x 3
82.5 x 1
Machine shoulder press:
40 x 12
50 x 12
50 x 12
55 x 12
60 x 8
Kroc row:
40kg 4 x 8
Bodyweight dips:
15, 14, 12, 12
Finished off with a bicep/tricep cable superset and a side/rear delt superset. Won’t be recording those, just my main exercises.
Next bench workout I will be doing 60kg machine shoulder press 5x8, adding a rep each workout until I hit 5x12 and then increasing weight. Rows I will keep at 40kg until I can do 4x12. Dips will only be done using bodyweight until I hit 5x15 then will move to weighted dips.
Week 1 - Squat Day (22/05)
Squat:
65 x 3
75 x 3
85 x 8
90 x 3
95 x 1
RDL:
95 x 6
95 x 6
92.5 x 6
90 x 6
Leg press:
120kg 3 x 8
Will be doing RDLs with 90kg for 4x6 next time working up until I can do 4x10 before increasing the weight. Leg press I will use 120kg until I get 3x12 and then increase weight.
Week 1 - OHP Day (24/05)
OHP:
35 x 3
40 x 3
45 x 10
47.5 x 3
50 x 1
Incline bench press:
60kg 10, 9, 8, 8
Barbell row:
80kg 4 x 6
Pull ups:
10, 8, 5 (chin up), 6, 6
Was happy with my OHP numbers. My pull ups aren’t great but will be improving soon. Decided I will be doing dumbbell incline bench going forward instead of barbell.
Week 1 - Deadlift Day (25/05)
Deadlift:
87.5 x 3
100 x 3
112.5 x 8
117.5 x 3
125 x 1
Followed up with some leg curls, lunges and leg extensions. Not a big day in terms of many exercises done as I was f*cked after deadlifts (haven’t deadlifted in over a year) but got enough volume in. Will be looking to add hip thrusts for more glute work in future.
Didn’t put on any weight this week as I didn’t follow my diet properly but that will be different from today.
Week 2 - Bench Day (27/05)
Bench press:
52.5 x 5
60 x 5
70 x 11
72.5 x 5
75 x 5
Dumbbell shoulder press:
27.5kg 5 x 8
1 arm dumbbell row:
40kg 9, 8, 8, 8
Bodyweight dips:
15, 15, 15, 13, 13
Already seeing some improvement in the number of reps on dips. Will be adding 1 rep per workout to my rows and shoulder press until hitting 12 reps each set.