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Sam's Strength Training Journal


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Thanks Glad I helped to remind you too.

 

I've had a sore shoulder these past few days, so I decided to give it a rest. I should be back at it tomorrow though, because it's feeling almost 100% again.

 

My legs got a good workout today though. I met up with a friend and we went for a long walk up and down some huge sand dunes. Lots of fun!

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Sunday

 

Quick workout at home

 

Pushups

1 x 20 narrow

1 x 20 wide

1 x 10 slow and wide, with pause at the bottom

1 x 10

 

Lying leg raises 2 x 30

 

 

Tuesday

 

Deep squat 5 x 5 x 95kg / 209 lb

 

Superset:

Seated dumbbell press 5 x 5 x 22 kg / 48.5 lb

One arm dumbbell row 5 x 5 x 36 kg / 79 lb

 

Dips

1 x 10

1 x 12 (wider grip)

1 x 10

1 x 4 (one more would have been failure)

 

Seated Row 4 x 5 x 61 kg / 134.5 lb

Edited by sosso
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I have been a bit slack these past few days because I'm visiting my family. My routine has been a bit disrupted, but today I found a really good gym that my sister recommended. It was actually really nice to train in unfamiliar surroundings. I was one of two people using the free weights area, which was great. Lots of nice old steel plates.. none of this fancy new rubber coated stuff

 

Squat 5 x 5 x 205 lb / 93 kg

Barbell clean & overhead press 5 x 5 x 88 lb / 40 kg

Deadlift 1 x 5 x 135 lb / 61 kg

One arm dumbbell clean & press 3 x 5 x 45 lb / 20 kg

Pull up 3 x failure

Edited by sosso
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Squats 5 x 5 x 95 kg / 209.5 lb

Seated DB press 5 x 5 x 22.5 kg / 49.5 lb (I swear these were heavier than the 24 kg dumbbells I normally use!)

One arm DB rows 5 x 5 x 35 kg / 77 lb (same story here.. felt heavier than the 36 kg dumbbell I've used before!)

Dips 3 x 10

Cable crossover 3 x 10 x 60 kg / 132 lb

Edited by sosso
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After about a week without weight training due to not having access to a gym on my holiday, I got back into it tonight. It hasn't been an exercise-free week though. I've been doing some body weight training and swimming, which has been nice.

 

Tonight 10/10/08

 

Squat 5 x 5 x 205 lb / 93kg

Barbell Clean & Overhead Press 5 x 5 x 88 lb / 40 kg

Deadlift 1 x 5 x 135 lb / 61 kg

Wide Grip Lat Pulldown 3 x 5 x 135 lb / 61 kg

Pullup 2 x 5

Edited by sosso
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7 weeks and 5 days until I see my girlfriend for the first time since May 15... not that I'm counting or anything

 

I'm going for it! Lots of hard work and no excuses, no skipping days.. and LOTS of FOOD. I also have 3 assignments due in about a month, but I'll get those out of the way soon! Most classes are over now and it's just a matter of finishing work and handing it in.

 

Pretty happy with the progress so far. My weight has gone up by 10 kg / 22 lb since January and fat has dropped noticeably.

 

I've noticed the most growth in my chest, back, shoulders and legs.

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Deep Squat 5 x 5 x 60kg / 132 lb

 

Superset

Dumbbell bench press 5 x 5 x 24kg / 53 lb

One arm dumbbell row 5 x 5 x 34kg / 75 lb (6 reps with left arm each set, 5 with right... left side needs to catch up a bit)

 

Seated dumbbell press (on flat bench) 2 x 5 x 16 kg / 35 lb

 

Dips 3 x 10

 

Seated row 3 x 5 x 68 kg / 150 lb

Edited by sosso
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14/10/08

 

Squat

Warm up 3 x 5 x 60 kg / 132 lb

5 x 5 x 80 kg / 176 lb

 

Barbell Clean & Overhead Press

3 x 5 x 40 kg / 88 lb

 

Powercleans

5 x 3 x 50 kg / 110 lb

 

Seated Dumbbell Press

5 x 5 x 22 kg / 48.5 lb

 

Wide Grip Pull-ups

3 x 3

 

Chin-ups

3 x 5

Edited by sosso
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Thanks Chris!

 

I haven't written about food in a while, so here's what I've had today:

 

Breakfast

Oats with banana and rice milk

Water

Vitamin supplements - Iron, Zinc, Glucosamine, B12

 

Mid-morning

Apricot Leda bar

Water

One Orange

 

Lunch

Bean Burrito (beans, tomatoes, carrots, celery, spices)

Water

 

Post Workout

Shake with rice milk & chocolate flavoured rice protein

Handful of dates

Water

 

Snack

Walnuts and Brazil nuts

Water

Banana

Apple juice

 

Dinner

Fried rice - brown rice, carrots, celery, capsicum, mushrooms, soy sauce

Water

Banana

 

I also snack on dates and mixed unsalted nuts whenever I'm hungry throughout the day.

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HEY YOU!

 

http://img.photobucket.com/albums/v52/essjayyell/Photo39-1.jpg

 

Do you like VEINS?

 

http://img.photobucket.com/albums/v52/essjayyell/Photo41.jpg

 

http://img.photobucket.com/albums/v52/essjayyell/Photo38-2.jpg

 

http://img.photobucket.com/albums/v52/essjayyell/Photo45-1.jpg

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Sometimes I feel like I complicate things too much, so I'm going to try to keep it very simple by doing the Rippetoe's [edit] Wichita Falls Novice Program. I'm going to drop the weights a bit, especially squats, because I've realised I haven't been going deep enough.

 

Day 1

Squat 3x5

Bench press/press 3x5 (alternating each week)

Chin-ups: 3 sets to failure or add weight if completing more than 15 reps

 

Rest one day

 

Day 2

Squat 3x5

Press/bench press 3x5 (alternating each week)

Deadlift 1x5/Powerclean 5x3 (alternating each week)

 

Rest one day

 

Day 3

Squat 3x5

Bench press/press 3x5 (alternating each week)

Pull-ups: 3 sets to failure or add weight if completing more than 15 reps

Edited by sosso
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I started with the "Day 2" routine today because Tuesday's workout was similar to "Day 1"

 

Squat

1 x 5 x 60 kg / 132 lb

1 x 5 x 65 kg / 143 lb

3 x 5 x 70 kg / 154 lb

 

Dumbbell Bench Press

2 x 5 x 22 kg / 48.5 lb

3 x 5 x 24 kg / 53 lb

 

Deadlift

1 x 5 x 50 kg / 110 lb

1 x 5 x 60 kg / 132 lb

 

All felt pretty easy but I'm just going to progress steadily, aiming to add at least 5kg to deadlifts, 5 kg to squats and 2.5 - 5 kg to all presses each workout and focus on good form.

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Full Squat

1 x 10 x 60 kg / 132 lb

1 x 5 x 60 kg / 132 lb

3 x 5 x 80 kg / 176 lb

 

Squats felt really good. My form is so much better and I'm finding it much easier to add weight each workout.

 

Dumbbell Bench Press

1 x 10 x 20 kg / 44 lb

2 x 5 x 24 kg / 53 lb

3 x 5 x 26 kg / 57 lb

 

These felt pretty good. I think I'll need to keep using the 26 kg DB's for a couple more workouts.. they weren't exactly easy and I feel that going up to 28 kg right away would be too much.

 

Pull-up

3 x 5

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Squat

2 x 5 x 60 kg / 132 lb

3 x 5 x 85 kg / 187 lb

 

Clean

5 x 3 x 40 kg / 88 lb

 

Press

3 x 5 x 35 kg / 77 lb

 

My left shoulder/lat has been a bit sore so I dropped the weight on the press. I don't really know why it's getting sore.. unless I'm moving it slightly different to my right side because it's weaker

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Food today

 

Breakfast

Oats, banana & rice milk

A handful of dates

Water

Vitamins

 

Snack

Peanut butter on whole grain bread

An apple

Water

 

Lunch

Huge bowl of quinoa, chick peas, tomatoes & hommus

Water

An orange

 

Snack

Two burritos with lentils & spinach

Water

 

Dinner

Big plate of mixed beans, carrots, tomatoes & pasta

Water

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Squat

1 x 5 x 60 kg / 132 lb

1 x 5 x 70 kg / 154 lb

3 x 5 x 85 kg / 187 lb

 

I did one set of 5 x 90 kg / 198.5 lb but by then my legs were tired and sore

 

Dumbbell Bench Press

1 x 8 x 20 kg / 44 lb

3 x 5 x 26 kg / 57 lb

 

Left side is noticeably weaker than right..

 

Dumbbell Rows

5 x 5 x 36 kg / 79 lb

 

Pull-ups

3 x Failure

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Squat

1 x 5 x 60 kg / 132 lb

1 x 5 x 70 kg / 154 lb

3 x 5 x 85 kg / 187 lb - Pretty easy.. 90 kg next time

 

Press *

1 x 5 x 20 kg (empty bar) / 44 lb

1 x 5 x 30 kg / 66 lb

3 x 5 x 40 kg / 88 lb

 

Pull-up

1 x 6

3 x 5

 

Chin-up

1 x 5

 

Leg presses with my left leg

2 x 10 x 80 kg

 

Leg Press

2 x 5 x 200 kg / 440 lb

 

*When I say press I mean press (standing overhead).. not bench press!

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