EdensDemise Posted January 24, 2014 Share Posted January 24, 2014 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 80kgtorso circumference 94cmarm circumference 35cm my aim: look like a gorilla Workout of today SQUAT5x30kg5x33kg5x35kg5x37,5 kg5x40kg BENCH PRESS5x30kg5x33kg5x35kg5x37,5 kg5x40kg TRACTIONS6x5 PULLEY3x12 x40kg DUMBBELL FLAT BENCH FLIES3x12 x15 each ABSDecline bench crunches with 10kg BREAKFAST100 gr oatflakes + 100gr almonds + 1banana + vanilla joghurt POST-WO SHAKEpea proteins+creatine+BCAA POST-WO MEAL250gr 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 SNACKfruits like tangerines and grapes DINNERi will eat lentils hummus until i explodesome bread and wheaty vegan slices 100gr PRE-SLEEPINGshake with pea protein, creatine with rice milk and some nuts bcaa alone with grapejuice Protein:160 gr Link to comment Share on other sites More sharing options...
C.O. Posted January 26, 2014 Share Posted January 26, 2014 Nice, your journal is looking good. Link to comment Share on other sites More sharing options...
EdensDemise Posted February 3, 2014 Author Share Posted February 3, 2014 after 1 week of intestinal virus i am ready again to go to gym.today i made: SQUAT5x30kg5x33kg5x35kg5x38kg5x40kg BENCH PRESS5x305x335x355x385x40 BARBELL ROW5x5 DECLINED BENCH CRUNCHES + 10kg WEIGHT3x20 Link to comment Share on other sites More sharing options...
vegan_rossco Posted February 3, 2014 Share Posted February 3, 2014 Hey! Great training you've got going, nice and simple but very effective! Your food looks great also Keep up the good work! Link to comment Share on other sites More sharing options...
EdensDemise Posted February 3, 2014 Author Share Posted February 3, 2014 hey thank you! cant wait for deadlifting tomorrow Link to comment Share on other sites More sharing options...
EdensDemise Posted February 4, 2014 Author Share Posted February 4, 2014 todayDEADLIFT5x5x40kg FRENCH PRESS2x12x25kg BARBELL CURLS3x10x25kg2x8x25kg few weeks ago i was able to make 35kg with barbell curls but i didnt train for 1-2 weeks so i didnt want to restart so heavy. Link to comment Share on other sites More sharing options...
AndiMorris Posted February 4, 2014 Share Posted February 4, 2014 Looking good! That is a serious amount of food. I think I need to follow your lead when it comes to ingestion! Link to comment Share on other sites More sharing options...
EdensDemise Posted February 4, 2014 Author Share Posted February 4, 2014 someone told me that the weights of squats and deadlift should be heavier than the ones i lift with bench press.what do you think about that? Link to comment Share on other sites More sharing options...
EdensDemise Posted February 6, 2014 Author Share Posted February 6, 2014 today i tried the gym where my boyfriend lives but the equipment were shit so didnt do so much:BENCH PRESS5x30kg5x32.55x355x37.55x40 ABSleg raise 3x15 ARNOLD PRESS2x10x10 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 SHRUGS1x12x35kg2x10x35kg Link to comment Share on other sites More sharing options...
EdensDemise Posted February 8, 2014 Author Share Posted February 8, 2014 today i felt really good: SQUAT10x30kg5x35kg5x38kg5x40kg5x43kgBENCH PRESS5x30kg2x5x33kg5x35kg5x38kgLEG PRESS3x10x60kgBENCH DIPS3x10CABLE CROSS3x10x25kg each arm DEADLIFT5x5x40kgCALF RAISE3x15ABS-DECLINED BENCH + 10KG3x20 i cant wait to cook today a super meal with quinoa, lentils, veggies and various nuts and some sauce! Link to comment Share on other sites More sharing options...
EdensDemise Posted February 11, 2014 Author Share Posted February 11, 2014 10.02.2014 SQUAT5x35kg5x375x405x435x43 BENCH PRESS5x25kg5x27.55x305x335x33 DEADLIFT3x5x402x5x50 DIPS5x10 TRACTIONS3X10 BARBELL SHRUGS3X10X30KG LEG PRESS5X10X70KG ABS-DECLINED BENCH +10KG3X20 Link to comment Share on other sites More sharing options...
EdensDemise Posted February 14, 2014 Author Share Posted February 14, 2014 14.02.2014 after 3 days of legs-doms i went to gym again BENCH PRESS5x25kg5x285x302x5x33 BARBELL CURLS5x10x26kg BENCH DIPS5x10CALF RAISE5x15LAT MACHINE5x10x45kg CABLE CROSS3x10x25kg each arm DECLINED BENCH CRUNCHES + 10KG3x20 today i bought grip-straps and protection for knees, i am looking forward to use them tomorrow with deadlift and squat Link to comment Share on other sites More sharing options...
EdensDemise Posted February 15, 2014 Author Share Posted February 15, 2014 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 SQUAT10x20kg warm up5x35kg5x38kg5x40kg5x435x45DUMBBELL SHOULDER 5x10x12.5 kg each arm ALTERNATE LEG CURL MACHINE3x10x55kg each legDEADLIFT2x5x40kg3x5x50kg Link to comment Share on other sites More sharing options...
DougTice Posted February 19, 2014 Share Posted February 19, 2014 Great log! I need to follow your lead and hit up more accessories! Link to comment Share on other sites More sharing options...
EdensDemise Posted February 19, 2014 Author Share Posted February 19, 2014 THANKS MAN! TODAY: SQUAT 12x20kg warm up10x30kg warm up5x40kg5x435x455x475x50kg BENCH PRESS5x255x285x305x335x355x37 i wanted to arrive to 40 but the technique was getting too dirty with the last rep DEADLIFT5x455x505x535x555x575x60kgLEG PRESS5x10x72.5 DECLINED CRUNCHES W/10KG3x20 food for today: BREAKFAST100gr oatflakes 100gr almonds, dried apricots, dates, cranberries, soy-ricemilk POST WO SHAKEpea proteins + soyricemilk POST WO MEALseitan with veggies, sour cream, coriander salad SNACKfruits LUNCHquinoa with lentils PRESLEEP SHAKEpeaprotein + soyricemilk this week i quit creatine and in 2 weeks i will start again to put it in my shakes Link to comment Share on other sites More sharing options...
BeansNBroccoli Posted February 19, 2014 Share Posted February 19, 2014 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 Link to comment Share on other sites More sharing options...
EdensDemise Posted February 19, 2014 Author Share Posted February 19, 2014 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 Link to comment Share on other sites More sharing options...
EdensDemise Posted February 20, 2014 Author Share Posted February 20, 2014 20.02.2014 BARBELL CURLS10x10kg warmup10x16kg warmup5x10x25kg OVERHEAD TRICEP EXTENSION10x20kg4x10x25kg CALF RAISE5x20 LAT MACHINE10x40kg4x10x45kg BARBELL ROW2x5x30kg3x5x35kg i just discovered how much i am weak with barbell row Link to comment Share on other sites More sharing options...
EdensDemise Posted February 22, 2014 Author Share Posted February 22, 2014 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 so5x30kg5x32.55x355x37.55x40 SQUAT2x10x20kg warm up5x405x42.55x455x47.55x50 DUMBELL SHOULDER 3x10x12.5 each arm LEG PRESS5x10x72.5BARBELL SHRUGS3x10x30kg DEADLIFT10X40KG5x50kg5x535x555x585x60 Link to comment Share on other sites More sharing options...
EdensDemise Posted February 27, 2014 Author Share Posted February 27, 2014 because of my hip injury i decided to work only the upper body this week..so27.02.2014 BENCH PRESS10x25kg5x27.55x305x32.55x355x37.55x40 DUMBELL SHOULDER3x10x12.5 each armBARBELL SHRUGS3x10x30kgBARBELL ROWthis was a bt difficult because of the pain to my hip and left buttcheek3x10x30kgLATMACHINE3x10x40kg Link to comment Share on other sites More sharing options...
EdensDemise Posted February 28, 2014 Author Share Posted February 28, 2014 28.02.2014 BARBELL CURLS10x10kg warmup10x16kg 3x10x23kg2x10x26kgFRENCHPRESS5x10x26kg ABS5x20 Link to comment Share on other sites More sharing options...
EdensDemise Posted March 2, 2014 Author Share Posted March 2, 2014 1.03.2014 BENCH PRESS10x25kg5x27.55x305x32.55x355x37.55x40 DUMBELL SHOULDER 3x10x12.5 each arm BARBELL SHRUGS10x30kg2x10x332x10x35 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! Link to comment Share on other sites More sharing options...
EdensDemise Posted March 4, 2014 Author Share Posted March 4, 2014 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 DEADLIFT10x30kg warmup10x40kg warmup5x50kg5x555x57.55x605x62.55x65kg LATMACHINE5x10x40kgCALFRAISE5x20 ABS5x20 Link to comment Share on other sites More sharing options...
BeansNBroccoli Posted March 4, 2014 Share Posted March 4, 2014 Yeah buddy, big deads! Keep pullin! Link to comment Share on other sites More sharing options...
EdensDemise Posted March 4, 2014 Author Share Posted March 4, 2014 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 Link to comment Share on other sites More sharing options...
Recommended Posts
Create an account or sign in to comment
You need to be a member in order to leave a comment
Create an account
Sign up for a new account in our community. It's easy!
Register a new accountSign in
Already have an account? Sign in here.
Sign In Now