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Nobbi's training log - back in the gym 2009


nobbi
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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

Edited by nobbi
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  • 1 month later...
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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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

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  • 4 years later...

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 by nobbi
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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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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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  • 2 weeks later...

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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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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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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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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