Nobbi's training log - back in the gym 2009

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nobbi
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Nobbi's training log - back in the gym 2009

#1 Postby nobbi » Mon Sep 05, 2005 3:59 pm

Started my own training log 2 days ago. For everyone, who is interested in it here it is:

(started with weight training Juli 2005)

All weights in kg (lbs) including barbells

I am 176cm (5' 9") and 71kg (157lbs).

03 sept 2005

incline barbell bench press
55 (121) x 7
60 (132) x 5
55 (121) x 8

flat barbell bench press
65 (143) x 4
60 (132) x 7
62,5 (137) x 6
50 (110) x 12

barbell neck press
26 (57) x 9
31 (68 ) x 5
28,5 (62) x 7
28,5 (62) x 6

dumbell front raise
16 (35) x 10
16 (35) x 10
18,5 (40) x 10

barbell front raise
21 (46) x 10
23,5 (51) x 9


04 sept 2005

squat
60 (132) x 10
70 (154) x 6
75 (165) x 2
60 (132) x 10

front squat
50 (110) x 5
50 (110) x 4
50 (110) x 5

close grip chin up
5 / 4 / 4 / 2

good mornings
26 (57) x 15

wide grip chin up
2 / 1

bent over barbell row
36 (79) x 12
41 (90) x 10
41 (90) x 7

barbell curl
36 (79) x 5


05 sept 2005

cardio - machine rowing 60 min.

flat barbell bench press
65 (143) x 5
65 (143) x 5
60 (132) x 8
60 (132) x 8
65 (143) x 3

incline barbell bench press
55 (121) x 6
55 (121) x 7
57,5 (126) x 5
50 (110) x 10

barbell neck press
31 (68 ) x 6
31 (68 ) x 6
33,5 (73) x 5

barbell front raise
26 (57) x 8
23,5 (51) x 10
23,5 (51) x 8

dumbell side raise
10 (22) x 12
22 (48 ) x 10
Last edited by nobbi on Thu Oct 29, 2009 12:42 pm, edited 1 time in total.

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willpeavy
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#2 Postby willpeavy » Wed Oct 12, 2005 6:21 pm

I saw your comment in Lelle's journal about how you went from being only able to do one chin up, to being able to do 50 in only a matter of weeks. Great work on those gains!

Chin ups are my favorite exercise

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#3 Postby veggymeggy » Wed Oct 12, 2005 7:36 pm

Wooooowwwww.
Nice job Nobbi!

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nobbi
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#4 Postby nobbi » Thu Oct 13, 2005 12:30 am

willpeavy wrote:I saw your comment in Lelle's journal about how you went from being only able to do one chin up, to being able to do 50 in only a matter of weeks. Great work on those gains!

Chin ups are my favorite exercise


Thanks, but this is not in a row. I can only do 5 in a row, then 4 / 4 / 4 /4 / 3 / 3 / 3.....

I try to improve to do at least 10 chin ups in a row and 100 or more in one session. These are close grip chin ups by the way. i don't know how many I can do with wide grip.

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#5 Postby Richard » Thu Oct 13, 2005 5:25 pm

nice going man :o chin-ups still slay me. I start off with about 6 or 7, then instantly drop right down to 4, then down to 2 or 3, and I can't do more than that without a huge rest. You're right to go about it the way you are though, I should do the same, to keep doing it even 2 or 1 at a time
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nobbi
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Nobbi's training log - back in the gym 2009

#6 Postby nobbi » Thu Oct 29, 2009 1:12 pm

Ok, here we go AGAIN...

After so much personal trouble and little injuries I will give it another try. I still hate working out, but even more I hate being not in shape. So, let's kick ass.

My goal: although not being fat, but not in shape, I want to loose some weight and gain some muscles. Also, I will try to make a picture of myself (almost) every day and make a movie of it to watch my progress.

Almost 38 years young, 176cm (5' 9")

I’ve started last Monday Oct. 26th with weight lifting. Bodyweight was 75kg (165 lbs), body fat (20,9%).

How it hurts to start over again. Begin February I could bench-press 1 x 101kg (222 lbs) and Monday it was only 3 x 71kg (156 lbs).

Monday, October 26th

All weights kg ( lbs )

Flat bench 10 x 66kg (146 lbs), 8 x 71 (156), 5 x 76 (167), 2 x 78,5 (173), 2 x 78,5 (173), 1 x 81 (178), 1 x 86 (189), 1 x 86 (189), 3 x 76 (167), 5 x 71 (156), 3 x 71 (156)
Incline bench 6 x 66 (146), 5 x 66 (146), 4 x 66 (146), 3 x 71 (156), 2 x 71 (156), 5 x 66 (146), 4 x 66 (146), 3 x 66 (146)
Front barbell press 9 x 30 (66), 6 x 30 (66), 7 x 25 (55)
Dips 3/3/4/3


Wednesday, October 28th

Flat bench 6 x 76 (167), 3 x 78,5 (173), 2 x 81 (178), 2 x 81 (178), 1 x 83,5 (184), 1 x 86 (189), 1 x 88,5 (195), 2 x 78,5 (173), 3 x 76 (167)
Incline bench 6 x 66 (146), 3 x 71 (156), 3 x 71 (156), 2 x 73,5 (162), 2 x 73,5 (162)
Front barbell press 10 x 25 (55), 10 x 30 (66), 5 x 35 (77), 6 x 35 (77), 4 x 35 (77), 3 x 40 (88), 3 x 40 (88), 3 x 40 (88)
Dumbbell side raise 4 x 14 (30), 6 x 11,5 (25), 5 x 11,5 (25), 6 x 11,5 (25), 6 x 11,5 (25), 5 x 11,5 (25)
Dips 5/5/4/3
Last edited by nobbi on Thu Oct 29, 2009 3:04 pm, edited 1 time in total.

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nobbi
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Nobbi's training log - back in the gym 2009

#7 Postby nobbi » Thu Oct 29, 2009 3:03 pm

Thursday, October 29th

Bodyweight 74,2kg (163.58 lbs) / body fat 20%

Just a short training to re-activate the muscles of legs, back, and arms. Ridiculous low weights and sets, but this is enough to have sore muscles the day after tomorrow.

Squat 10 x 46kg (101 lbs), 6 x 51 (112), 5 x 51 (112), 5 x 51 (112), 4 x 51 (112)
Leg extensions 12 x 30 (66), 11 x 40 (88), 10 x 45 (99), 10 x 50 (110)
Leg curls 10 x 15 (33), 10 x 30 (66), 10 x 30 (66)
Chin up wide grip 2/2/2
Chin up close grip 2/2/2
Lat front pulldown 10 x 20 (44), 10 x 30 (66), 8 x 40 (88)

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nobbi
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Nobbi's training log - back in the gym 2009

#8 Postby nobbi » Fri Oct 30, 2009 3:32 pm

Friday, October 30th

Just quick bench-pressing today.

Flat bench 8 x 76 (167), 3 x 81 (178), 2 x 86 (189), 1 x 88,5 (195), 1 x 91 (200), 2 x 81 (178), 2 x 81 (178), 1 x 81 (178), 4 x 76 (167)
Incline bench 4 x 71 (156), 3 x 71 (156), 3 x 71 (156)

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nobbi
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Re: Nobbi's training log - back in the gym 2009

#9 Postby nobbi » Fri Nov 13, 2009 2:52 pm

Have been lazy and had little injuries, but I keep trying...

Monday, November 2nd

Flat bench 8 x 76 (167), 3 x 81 (178), 2 x 86 (189), 1 x 88,5 (195), 1 x 91 (200), 1 x 93,5 (206) failed 1 x 86 (189), 4 x 76 (167), 3 x 76 (167), 3 x 76 (167)
Incline bench 4 x 71 (156), 3 x 71 (156), 3 x 71 (156), 2 x 73.5 (162), 2 x 73.5 (162)


Friday, November 6th

Flat bench 9 x 76 (167), 4 x 81 (178), 2 x 86 (189), 1 x 88,5 (195), 1 x 91 (200), 1 x 93,5 (206), 2 x 86 (189), 6 x 76 (167), 5 x 76 (167)
Incline bench 5 x 71 (156), 4 x 71 (156), 3 x 73.5 (162), 3 x 73.5 (162), 2 x 76 (167), 2 x 76 (167), 1 x 76 (167)
front press 4 x 40 (88), 4 x 40 (88)


Monday, November 9th

Flat bench 9 x 76 (167), 4 x 81 (178), 2 x 86 (189), 1 x 88,5 (195), 1 x 86 (189), 4 x 76 (167), 4 x 76 (167)
Incline bench 2 x 76 (167)


Friday, November 13th

Flat bench 8 x 76 (167), 4 x 81 (178), 2 x 86 (189), 1 x 88,5 (195), 1 x 91 (200), 1 x 93,5 (206), 1 x 96 (211) failed, 2 x 86 (189), 5 x 76 (167), 3 x 76 (167), 6 x 76 (167), 3 x 81 (178), 2 x 81 (178)
Incline bench 6 x 71 (156), 4 x 71 (156), 3 x 73.5 (162), 2 x 76 (167), 2 x 76 (167)
front press 4 x 40 (88), 4 x 40 (88), 4 x 40 (88), 3 x 40 (88), 3 x 40 (88), 3 x 40 (88)
dips 6/5/3

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nobbi
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Re: Nobbi's training log - back in the gym 2009

#10 Postby nobbi » Sun Nov 15, 2009 6:22 pm

Saturday, November 14th

Squat 8 x 46kg (101lbs), 5 x 46 (101), 6 x 51 (112), 4 x 51 (112), 4 x 51 (112), 3 x 53,5 (118), 3 x 53,5 (118), 6 x 46 (101)
cable row 10 x 30 (66), 10 x 30 (66)
barbell row 6 x 40 (88), 10 x 40 (88), 9 x 40 (88), 6 x 40 (88)
chin up wide grip 2/2/2/2
chin up close grip 3


Sunday, November 15th

Flat bench 10 x 76 (167), 5 x 81 (178), 3 x 86 (189), 1 x 88,5 (195), 1 x 91 (200), 1 x 93,5 (206), 1 x 96 (211) failed, 2 x 86 (189), 2 x 86 (189), 1 x 86 (189), 5 x 76 (167), 4 x 76 (167)
Incline bench 3 x 76 (167), 3 x 76 (167), 3 78.5 (173), 2 x 78.5 (173), 1 x 81 (178), 2 x 81 (178), 1 x 83.5 (184), 1 x 86 (189)
Military press 5 x 40 (88), 5 x 40 (88), 4 x 40 (88), 3 x 42.5 (93), 3 x 42.5 (93)
Cable upright row 10 x 10 (22), 10 x 20 (44), 6 x 20 (44)
dips 7/6/4/4/3/4

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nobbi
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Re: Nobbi's training log - back in the gym 2009

#11 Postby nobbi » Mon Nov 16, 2009 4:54 pm

Monday, November 16th

Squat 10 x 46kg (101lbs), 9 x 51 (112), 6 x 56 (123), 4 x 56 (123), 4 x 56 (123)
Deadlift 10 x 40 (88), 8 x 46 (101), 4 x 56 (123), 4 x 56 (123)
Barbell row 10 x 42.5 (93), 9 x 42.5 (93), 7 x 42.5 (93)

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nobbi
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Re: Nobbi's training log - back in the gym 2009

#12 Postby nobbi » Thu Nov 19, 2009 4:59 pm

Tuesday, November 17th

Flat bench 9 x 76 (167), 5 x 81 (178), 3 x 86 (189), 2 x 88,5 (195), 1 x 91 (200), 1 x 93,5 (206), 1 x 96 (211) failed, 1 x 96 (211) failed, 2 x 86 (189), 2 x 86 (189), 1 x 86 (189), 3 x 81 (178), 3 x 81 (178)
Incline bench 3 x 76 (167), 4 x 76 (167), 3 78.5 (173), 2 x 81 (178), 1 x 83.5 (184), 1 x 86 (189)
Military press 4 x 40 (88), 2 x 40 (88)
dips 7/6/5/5/4/5/5/2

Wednesday, November 18th

Squat 10 x 46kg (101lbs), 10 x 51 (112), 5 x 56 (123), 2 x 58.5 (128), 2 x 61 (134), 2 x 61 (134), 1 x 61 (134), 2 x 63.5 (140)
Deadlift 5 x 56 (123), 4 x 56 (123), 5 x 56 (123), 5 x 56 (123), 3 x 56 (123), 2 x 56 (123)
Barbell row 9 x 46 (101), 10 x 46 (101), 8 x 46 (101), 6 x 51 (112), 5 x 53.5 (118)
Barbell curl 5 x 46 (101), 4 x 42.5 (93)

Thursday, November 19th

Flat bench 10 x 76 (167), 6 x 81 (178), 4 x 86 (189), 1 x 91 (200), 1 x 93,5 (206), 1 x 96 (211), 1 x 98.5 (217) failed, 2 x 86 (189), 3 x 86 (189), 2 x 86 (189)
Incline bench 5 x 76 (167), 2 x 81 (178), 1 x 83.5 (184), 1 x 86 (189), 3 x 76 (167), 3 x 76 (167)

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nobbi
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Re: Nobbi's training log - back in the gym 2009

#13 Postby nobbi » Fri Nov 20, 2009 4:00 pm

Friday, November 20th

Squat 10 x 46kg (101lbs), 10 x 51 (112), 6 x 56 (123), 3 x 58.5 (128), 4 x 61 (134), 2 x 63.5 (140), 2 x 66 (145), 1 x 68.5 (151), 1 x 71 (156)
Deadlift 10 x 46 (101), 5 x 56 (123), 3 x 61 (134), 4 x 61 (134), 3 x 63.5 (140), 2 x 66 (145)
Barbell row 10 x 46 (101), 8 x 51 (112), 5 x 56 (123), 2 x 56 (123)
chin up wide grip 3/3/3/3/2
chin up close grip 3/3/3/3


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