nobbi Posted September 5, 2005 Share Posted September 5, 2005 (edited) 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 760 (132) x 555 (121) x 8 flat barbell bench press65 (143) x 460 (132) x 762,5 (137) x 650 (110) x 12 barbell neck press26 (57) x 931 (68 ) x 528,5 (62) x 728,5 (62) x 6 dumbell front raise16 (35) x 1016 (35) x 1018,5 (40) x 10 barbell front raise21 (46) x 1023,5 (51) x 9 04 sept 2005 squat60 (132) x 1070 (154) x 675 (165) x 260 (132) x 10 front squat50 (110) x 550 (110) x 450 (110) x 5 close grip chin up5 / 4 / 4 / 2 good mornings26 (57) x 15 wide grip chin up2 / 1 bent over barbell row36 (79) x 1241 (90) x 1041 (90) x 7 barbell curl36 (79) x 5 05 sept 2005 cardio - machine rowing 60 min. flat barbell bench press65 (143) x 565 (143) x 560 (132) x 860 (132) x 865 (143) x 3 incline barbell bench press55 (121) x 655 (121) x 757,5 (126) x 550 (110) x 10 barbell neck press31 (68 ) x 631 (68 ) x 633,5 (73) x 5 barbell front raise26 (57) x 823,5 (51) x 1023,5 (51) x 8 dumbell side raise10 (22) x 1222 (48 ) x 10 Edited October 29, 2009 by nobbi Link to comment Share on other sites More sharing options...
willpeavy Posted October 12, 2005 Share Posted October 12, 2005 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 Link to comment Share on other sites More sharing options...
veggymeggy Posted October 13, 2005 Share Posted October 13, 2005 Wooooowwwww. Nice job Nobbi! Link to comment Share on other sites More sharing options...
nobbi Posted October 13, 2005 Author Share Posted October 13, 2005 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. Link to comment Share on other sites More sharing options...
Richard Posted October 13, 2005 Share Posted October 13, 2005 nice going man 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 Link to comment Share on other sites More sharing options...
nobbi Posted October 29, 2009 Author Share Posted October 29, 2009 (edited) 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 Edited October 29, 2009 by nobbi Link to comment Share on other sites More sharing options...
nobbi Posted October 29, 2009 Author Share Posted October 29, 2009 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 2/2/2Chin up close grip 2/2/2Lat front pulldown 10 x 20 (44), 10 x 30 (66), 8 x 40 (88) Link to comment Share on other sites More sharing options...
nobbi Posted October 30, 2009 Author Share Posted October 30, 2009 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) Link to comment Share on other sites More sharing options...
nobbi Posted November 13, 2009 Author Share Posted November 13, 2009 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 Link to comment Share on other sites More sharing options...
nobbi Posted November 15, 2009 Author Share Posted November 15, 2009 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 2/2/2/2chin 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 Link to comment Share on other sites More sharing options...
nobbi Posted November 16, 2009 Author Share Posted November 16, 2009 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) Link to comment Share on other sites More sharing options...
nobbi Posted November 19, 2009 Author Share Posted November 19, 2009 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) Link to comment Share on other sites More sharing options...
nobbi Posted November 20, 2009 Author Share Posted November 20, 2009 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 3/3/3/3/2chin up close grip 3/3/3/3 Link to comment Share on other sites More sharing options...
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