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I decided to make my own training log, in a good way, with the goal to arrive to the end of this summer to lift at least 90kg with Bench Press, Deadlift and Squat.

my actual structure is:

180cm x 80kg

torso circumference 94cm

arm circumference 35cm

 

my aim: look like a gorilla

 

Workout of today

 

SQUAT

5x30kg

5x33kg

5x35kg

5x37,5 kg

5x40kg

 

BENCH PRESS

5x30kg

5x33kg

5x35kg

5x37,5 kg

5x40kg

 

TRACTIONS

6x5

 

PULLEY

3x12 x40kg

 

DUMBBELL FLAT BENCH FLIES

3x12 x15 each

 

ABS

Decline bench crunches with 10kg

 

 

BREAKFAST

100 gr oatflakes + 100gr almonds + 1banana + vanilla joghurt

 

POST-WO SHAKE

pea proteins+creatine+BCAA

 

POST-WO MEAL

250gr of spaghetti with broccoli, 175gr of smoked tofu and sour cream. (no oil)

it was a huge meal it took me half hour to finish it, then i passed out in the couch

 

SNACK

fruits like tangerines and grapes

 

DINNER

i will eat lentils hummus until i explode

some bread and wheaty vegan slices 100gr

 

PRE-SLEEPING

shake with pea protein, creatine with rice milk and some nuts

bcaa alone with grapejuice

 

Protein:160 gr

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today i tried the gym where my boyfriend lives but the equipment were shit so didnt do so much:

BENCH PRESS

5x30kg

5x32.5

5x35

5x37.5

5x40

 

ABS

leg raise 3x15

 

ARNOLD PRESS

2x10x10 each

2x8x10 each (before i was able to do at least 15 kg each arm, but after 2 weeks of non training i felt i didnt want to stress them so much)

 

BARBELL SHRUGS

1x12x35kg

2x10x35kg

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today i felt really good:

 

SQUAT

10x30kg

5x35kg

5x38kg

5x40kg

5x43kg

BENCH PRESS

5x30kg

2x5x33kg

5x35kg

5x38kg

LEG PRESS

3x10x60kg

BENCH DIPS

3x10

CABLE CROSS

3x10x25kg each arm

 

DEADLIFT

5x5x40kg

CALF RAISE

3x15

ABS-DECLINED BENCH + 10KG

3x20

 

i cant wait to cook today a super meal with quinoa, lentils, veggies and various nuts and some sauce!

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14.02.2014

 

after 3 days of legs-doms i went to gym again

 

BENCH PRESS

5x25kg

5x28

5x30

2x5x33

 

BARBELL CURLS

5x10x26kg

 

BENCH DIPS

5x10

CALF RAISE

5x15

LAT MACHINE

5x10x45kg

 

CABLE CROSS

3x10x25kg each arm

 

DECLINED BENCH CRUNCHES + 10KG

3x20

 

today i bought grip-straps and protection for knees, i am looking forward to use them tomorrow with deadlift and squat

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15.02.2014

 

today i used the grip-straps and i felt really good, even with the legs-protection seems like my knees were more stable during squat

 

SQUAT

10x20kg warm up

5x35kg

5x38kg

5x40kg

5x43

5x45

DUMBBELL SHOULDER

5x10x12.5 kg each arm

 

ALTERNATE LEG CURL MACHINE

3x10x55kg each leg

DEADLIFT

2x5x40kg

3x5x50kg

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THANKS MAN!

 

TODAY:

 

SQUAT

 

12x20kg warm up

10x30kg warm up

5x40kg

5x43

5x45

5x47

5x50kg

 

BENCH PRESS

5x25

5x28

5x30

5x33

5x35

5x37 i wanted to arrive to 40 but the technique was getting too dirty with the last rep

 

DEADLIFT

5x45

5x50

5x53

5x55

5x57

5x60kg

LEG PRESS

5x10x72.5

 

DECLINED CRUNCHES W/10KG

3x20

 

food for today:

 

BREAKFAST

100gr oatflakes 100gr almonds, dried apricots, dates, cranberries, soy-ricemilk

 

POST WO SHAKE

pea proteins + soyricemilk

 

POST WO MEAL

seitan with veggies, sour cream, coriander salad

 

SNACK

fruits

 

LUNCH

quinoa with lentils

 

PRESLEEP SHAKE

peaprotein + soyricemilk

 

this week i quit creatine and in 2 weeks i will start again to put it in my shakes

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You're just destroying it! And BTW, about the guy who told you that you should be lifting more with deads and squats than bench press - it's different for everyone. In general, yeah, most people can dead and squat more than they can bench. But you should be pushing what feels good and effective for you, don't worry about what people do "in general." If 50kg feels good and like a solid expenditure of effort all around, then by all means keep push/pull/squatting 50kg. I have a hunch that you'll start to see those numbers separating out a little bit more as you keep on training, though

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thank you so much!

by the way, before this month i was training trying to lift dl and squat as much i was lifting with bench, but then i saw that was destroying the aim i wanted to reach. so i kept down with bench and go up with dl and squat, since these 2 exercises work all the body strength.

hope to reach 70 kg dl for the end february beginning march

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today

BENCH PRESS today i discovered that the bar is at least 5 kg alone, so i realized that i always lifted more than i was supposed to do so

5x30kg

5x32.5

5x35

5x37.5

5x40

 

SQUAT

2x10x20kg warm up

5x40

5x42.5

5x45

5x47.5

5x50

 

DUMBELL SHOULDER

3x10x12.5 each arm

 

LEG PRESS

5x10x72.5

BARBELL SHRUGS

3x10x30kg

 

DEADLIFT

10X40KG

5x50kg

5x53

5x55

5x58

5x60

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because of my hip injury i decided to work only the upper body this week..

so

27.02.2014

 

BENCH PRESS

10x25kg

5x27.5

5x30

5x32.5

5x35

5x37.5

5x40

 

DUMBELL SHOULDER

3x10x12.5 each arm

BARBELL SHRUGS

3x10x30kg

BARBELL ROW

this was a bt difficult because of the pain to my hip and left buttcheek

3x10x30kg

LATMACHINE

3x10x40kg

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1.03.2014

 

BENCH PRESS

10x25kg

5x27.5

5x30

5x32.5

5x35

5x37.5

5x40

 

DUMBELL SHOULDER

3x10x12.5 each arm

 

BARBELL SHRUGS

10x30kg

2x10x33

2x10x35

 

my hip is getting better, a bit of weakness into my left knee but i guess that for tuesday i can start again to deadlift again, cant wait for it!

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so proud today i made deadlift again, though i wont squat for the entire week because of my hip, i will make dl anyway.

kinda sad about not training my quads neither this week, but better to let them heal

 

4.03.2014

 

DEADLIFT

10x30kg warmup

10x40kg warmup

5x50kg

5x55

5x57.5

5x60

5x62.5

5x65kg

 

LATMACHINE

5x10x40kg

CALFRAISE

5x20

 

ABS

5x20

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Yeah buddy, big deads! Keep pullin!

 

thank you

 

i am kinda stressed about that bench press that wont grow. when i go over 40kg is hard for me to keep a clean balanced lift.

and i am 180cm x 85kg that´s somehow a pathetic lift

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