My training journal
-
Saturday, December 9
Push movements:
Flat bench press
60kg x 10, 80kg x 8, 85kg x 5 ,90kg x 2 (All done till my face reddens)
3 sets of bodyweight dips x 10
Push press 40kg x 7, 50kg x 6, 60kg x 5(Halfway between a half squat and a 1/4 squat)
Cable pushdown(Not to failure)150lbx 10, x6, x 6 (30secs or less rest period) -
another one from about a week ago
2 December, Friday.
Pull movements:
Deadlift Singles(Did not maxed out) 60kg x 10, 80kg x 3, 100kg x 3, 120kg x 3, 140kg x 3 x 2.
Dumbbell rows(Pulled from floor for every rep)- 40kg x 5 x 3
Barbell upright rows- 40kg x 8, 45kg x 5, 50kg x 5
Nautilus preacher curl for fun- 30kg x 20 -
I believe in doing partial reps coz Mike Mentzer said they are good for strength.
I do this 3 times per week,dont know why I can progress much in terms of poundages
Concentration curls(1/4 ROM)-5kg x 10 reps X 10 sets
Univeral bench presses(1/4 ROM)-4 plates 10 reps X 10 sets
Smith machine bench presses(1/8 ROM)-15kg on side x 8 reps X 10 sets.
Leg extensions-3 plates X 5 reps x 1 set -
Originally posted by Marco_Simone:I believe in doing partial reps coz Mike Mentzer said they are good for strength.
I do this 3 times per week,dont know why I can progress much in terms of poundages
Concentration curls(1/4 ROM)-5kg x 10 reps X 10 sets
Univeral bench presses(1/4 ROM)-4 plates 10 reps X 10 sets
Smith machine bench presses(1/8 ROM)-15kg on side x 8 reps X 10 sets.
Leg extensions-3 plates X 5 reps x 1 set
-
Today(upper bod) In order
Smith machine bench press 20kg/side x 12(really wide grip), 30kg/side x 12(really wide grip), 40kg/side x 5.
Free Pushups x 20 x 3 (Done slow and proper)
Upright rows 50kg x 3, 55kg x 3, 60kg x 1, 50kg x 3.
Lat pulldown supersets(less than 10 secs break)- 120lb x 10, 100lb x 10, 80lbs x 10.
Barbell rows 45kg x 10 x 3, freakin dead tired...
3 days ago(lower bod)
Squats 60kg x 20, 80kg x 20
Deadlifts 120kg x 3 x 3(Damn tired)
Leg curl machine (12 stack plates) x 8, x 8
Some Rope skipping...
I only have two days to train this week. -
Pre Junior strongman contest training(tyre flip), 9 months ago..
Before march 11 2006 (bear in mind i was weaker than)
Clean and press 40kg x 10, 60kg x 3 x 5
Rack pulls(Pin adjusted to slightly below knee) 60kg x 10, 120kg x 3 x 3
Cheat curls 40kg x 5 , 45 kg x 5 , 40kg x 5
Weighted pushups 10kg on back x 10, 15kg on back x 8, 20kg on back x 6.
Can do more now -
Thought i shared with you guys how weak i was last time, i have been keeping training jounrals in my computer ever since i started to track my progress.
*Note that i was a newbie than and did not know terms*
December 22, 2004.14 years old, 85kg.
Barbell chest exercise 20kg x 12, 25kg x 12, 30kg x 8, 35kg x 4.
Dumbbell bicep exercise 3kg x 10 3 sets
the pulley machine 100lb 5 reps, 3 reps, 3 rep.
leg machine, you extend one 30kg for 10 reps 10 sets.