Go go power rangers! Go go power rangers!

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Thread: Go go power rangers!

  1. #1
    Join Date
    Jun 2010
    Posts
    214

    Default Go go power rangers!

    • starting strength seminar october 2021
    • starting strength seminar december 2021
    • starting strength seminar february 2022
    This is almost my entire training history sans a few sessions early on and some missed logs during illness/wingin it etc.

    The order is self made shitty random routine, madcows 5x5(started to discover strength training, but knew nothing of programming), SS original, Texas method (over trained with football, had to switch), 5/3/1.


    Random Routine

    Exercise
    Date,Exercise,Set,Weight,Reps,Notes
    "30-Nov-09","cable seated close row","1","61 kg","8",""
    "30-Nov-09","cable seated close row","2","54 kg","9",""
    "30-Nov-09","cable seated close row","3","54 kg","8",""
    "30-Nov-09","cable seated close row","4","68 kg","6",""
    "30-Nov-09","cable seated close row","5","68 kg","8",""
    "30-Nov-09","cable seated close row","6","68 kg","8",""
    "30-Nov-09","cable seated close row","7","61 kg","13",""
    "30-Nov-09","cable seated close row","8","0 kg","0","first 3 are high grip"
    "30-Nov-09","chinup","1","0 kg","7",""
    "30-Nov-09","chinup","2","0 kg","6",""
    "30-Nov-09","chinup","3","0 kg","4",""
    "30-Nov-09","preacher curl","1","30 kg","8",""
    "30-Nov-09","preacher curl","2","30 kg","6",""
    "30-Nov-09","preacher curl","3","25 kg","6",""
    "30-Nov-09","standing biceps curl","1","25 kg","10",""
    "30-Nov-09","standing biceps curl","2","27.5 kg","7",""
    "30-Nov-09","standing biceps curl","3","27.5 kg","6",""
    "30-Nov-09","standing biceps curl","4","27.5 kg","8",""
    "30-Nov-09","upright row","1","32.5 kg","15",""
    "30-Nov-09","upright row","2","32.5 kg","11",""
    "30-Nov-09","shrug","1","30 kg","10",""
    "30-Nov-09","shrug","2","30 kg","10",""
    "30-Nov-09","lat pulldown","1","80 kg","12",""
    "30-Nov-09","lat pulldown","2","90 kg","9",""
    "30-Nov-09","lat pulldown","3","100 kg","5",""
    "30-Nov-09","dumbbell biceps curl","1","12.5 kg","5",""
    "30-Nov-09","dumbbell biceps curl","2","12.5 kg","8",""
    "30-Nov-09","dumbbell biceps curl","3","10 kg","9",""
    "01-Dec-09","dip","1","0 kg","13",""
    "01-Dec-09","dip","2","0 kg","8",""
    "01-Dec-09","dip","3","0 kg","5",""
    "01-Dec-09","dumbell press","1","22.5 kg","10",""
    "01-Dec-09","dumbell press","2","25 kg","5",""
    "01-Dec-09","dumbell press","3","25 kg","6",""
    "01-Dec-09","dumbell press","4","25 kg","4",""
    "01-Dec-09","cable triceps pushdown","1","25 kg","15",""
    "01-Dec-09","cable triceps pushdown","2","30 kg","12",""
    "01-Dec-09","cable triceps pushdown","3","30 kg","9",""
    "01-Dec-09","machine chest flye","1","65 kg","10",""
    "01-Dec-09","machine chest flye","2","65 kg","9",""
    "01-Dec-09","machine chest flye","3","65 kg","9",""
    "01-Dec-09","cable triceps overhead extension","1","25 kg","11",""
    "01-Dec-09","close grip bench","1","40 kg","8",""
    "01-Dec-09","close grip bench","2","40 kg","10",""
    "01-Dec-09","incline barbell bench press","1","45 kg","8",""
    "01-Dec-09","incline barbell bench press","2","45 kg","7",""
    "01-Dec-09","incline barbell bench press","3","45 kg","6",""
    "01-Dec-09","incline barbell bench press","4","45 kg","5",""
    "02-Dec-09","back squat","1","40 kg","12",""
    "02-Dec-09","back squat","2","60 kg","8",""
    "02-Dec-09","back squat","3","70 kg","6",""
    "02-Dec-09","back squat","4","70 kg","5",""
    "02-Dec-09","back squat","5","70 kg","6",""
    "02-Dec-09","machine leg press","1","160 kg","12",""
    "02-Dec-09","machine leg press","2","180 kg","6",""
    "02-Dec-09","machine leg press","3","180 kg","5",""
    "02-Dec-09","calf raise","1","15 kg","15",""
    "02-Dec-09","calf raise","2","15 kg","15",""
    "02-Dec-09","calf raise","3","20 kg","13",""
    "02-Dec-09","machine leg extension","1","65 kg","20",""
    "02-Dec-09","machine leg extension","2","75 kg","15",""
    "02-Dec-09","machine leg extension","3","75 kg","14",""
    "02-Dec-09","traditional crunch","1","0 kg","26",""
    "02-Dec-09","traditional crunch","2","0 kg","26",""
    "02-Dec-09","traditional crunch","3","0 kg","22",""
    "03-Dec-09","behind back barbell shrug","1","60 kg","15",""
    "03-Dec-09","behind back barbell shrug","2","70 kg","13",""
    "03-Dec-09","reverse wrist curl","1","10 kg","15",""
    "03-Dec-09","reverse wrist curl","2","10 kg","15",""
    "03-Dec-09","barbell shrug","1","60 kg","15",""
    "03-Dec-09","barbell shrug","2","80 kg","6",""
    "03-Dec-09","front raise","1","7.5 kg","10",""
    "03-Dec-09","front raise","2","7.5 kg","9",""
    "03-Dec-09","front raise","3","7.5 kg","9",""
    "03-Dec-09","rear lateral raise","1","5 kg","12",""
    "03-Dec-09","rear lateral raise","2","7.5 kg","8",""
    "03-Dec-09","rear lateral raise","3","7.5 kg","13",""
    "03-Dec-09","bar military press","1","30 kg","10",""
    "03-Dec-09","bar military press","2","40 kg","7",""
    "03-Dec-09","bar military press","3","40 kg","6",""
    "03-Dec-09","bar military press","4","40 kg","6",""
    "03-Dec-09","bar military press","5","40 kg","5",""
    "03-Dec-09","wrist curl","1","22.5 kg","20",""
    "03-Dec-09","wrist curl","2","30 kg","13",""
    "05-Dec-09","dip","1","0 kg","12",""
    "05-Dec-09","dip","2","0 kg","7",""
    "05-Dec-09","dip","3","0 kg","6",""
    "05-Dec-09","dumbell press","1","22.5 kg","12",""
    "05-Dec-09","dumbell press","2","22.5 kg","9",""
    "05-Dec-09","dumbell press","3","22.5 kg","8",""
    "05-Dec-09","reverse wrist curl","1","10 kg","23",""
    "05-Dec-09","reverse wrist curl","2","10 kg","20",""
    "05-Dec-09","cable triceps pushdown","1","17.5 kg","15",""
    "05-Dec-09","cable triceps pushdown","2","18.5 kg","9",""
    "05-Dec-09","cable triceps pushdown","3","17.5 kg","9",""
    "05-Dec-09","machine chest flye","1","65 kg","11",""
    "05-Dec-09","machine chest flye","2","65 kg","9",""
    "05-Dec-09","machine chest flye","3","65 kg","9",""
    "05-Dec-09","cable triceps overhead extension","1","12.5 kg","10",""
    "05-Dec-09","cable triceps overhead extension","2","12.5 kg","9",""
    "05-Dec-09","cable triceps overhead extension","3","12.5 kg","9",""
    "05-Dec-09","incline barbell bench press","1","45 kg","5",""
    "05-Dec-09","incline barbell bench press","2","45 kg","8",""
    "05-Dec-09","incline barbell bench press","3","45 kg","6",""
    "05-Dec-09","wrist curl","1","25.5 kg","20",""
    "05-Dec-09","wrist curl","2","30 kg","10",""
    "05-Dec-09","wrist curl","3","30 kg","9",""
    "07-Dec-09","cable seated close row","1","68 kg","10",""
    "07-Dec-09","cable seated close row","2","68 kg","8",""
    "07-Dec-09","cable seated close row","3","68 kg","8",""
    "07-Dec-09","cable seated close row","4","59 kg","6","moto grip "
    "07-Dec-09","cable seated close row","5","54 kg","8","moto grip"
    "07-Dec-09","chinup","1","0 kg","8",""
    "07-Dec-09","chinup","2","0 kg","6",""
    "07-Dec-09","chinup","3","0 kg","9","11kg assist "
    "07-Dec-09","preacher curl","1","30 kg","7",""
    "07-Dec-09","preacher curl","2","27.5 kg","6",""
    "07-Dec-09","preacher curl","3","25 kg","8",""
    "07-Dec-09","reverse wrist curl","1","17.5 kg","11",""
    "07-Dec-09","reverse wrist curl","2","17.5 kg","7",""
    "07-Dec-09","standing biceps curl","1","27.5 kg","7",""
    "07-Dec-09","standing biceps curl","2","27.5 kg","7",""
    "07-Dec-09","standing biceps curl","3","27.5 kg","6",""
    "07-Dec-09","shrug","1","30 kg","15",""
    "07-Dec-09","shrug","2","35 kg","8",""
    "07-Dec-09","hammer curl","1","15 kg","10",""
    "07-Dec-09","hammer curl","2","15 kg","7",""
    "07-Dec-09","hammer curl","3","12.5 kg","8",""
    "07-Dec-09","wrist curl","1","32.5 kg","10",""
    "07-Dec-09","wrist curl","2","32.5 kg","8",""
    Last edited by squatyourface; 08-24-2010 at 02:51 AM.

  2. #2
    Join Date
    Jun 2010
    Posts
    214

    Default

    "08-Dec-09","dip","1","0 kg","15",""
    "08-Dec-09","dip","2","0 kg","8",""
    "08-Dec-09","dip","3","0 kg","8",""
    "08-Dec-09","cable triceps pushdown","1","17.5 kg","13",""
    "08-Dec-09","cable triceps pushdown","2","17.5 kg","10",""
    "08-Dec-09","cable triceps pushdown","3","17.5 kg","8",""
    "08-Dec-09","machine chest flye","1","65 kg","12",""
    "08-Dec-09","machine chest flye","2","70 kg","12",""
    "08-Dec-09","machine chest flye","3","75 kg","8",""
    "08-Dec-09","cable triceps overhead extension","1","12.5 kg","8",""
    "08-Dec-09","cable triceps overhead extension","2","10 kg","15",""
    "08-Dec-09","cable triceps overhead extension","3","12.5 kg","11",""
    "08-Dec-09","barbell bench press","1","55 kg","11",""
    "08-Dec-09","barbell bench press","2","57.5 kg","8",""
    "08-Dec-09","barbell bench press","3","57.5 kg","5",""
    "08-Dec-09","barbell bench press","4","55 kg","4",""
    "08-Dec-09","incline barbell bench press","1","45 kg","9",""
    "08-Dec-09","incline barbell bench press","2","45 kg","8",""
    "08-Dec-09","incline barbell bench press","3","45 kg","5",""
    "09-Dec-09","machine leg press","1","120 kg","12",""
    "09-Dec-09","machine leg press","2","140 kg","12",""
    "09-Dec-09","machine leg press","3","180 kg","6",""
    "09-Dec-09","machine leg press","4","190 kg","4",""
    "09-Dec-09","alternating seated calf raise","1","50 kg","15",""
    "09-Dec-09","alternating seated calf raise","2","50 kg","13",""
    "09-Dec-09","calf raise","1","20 kg","15",""
    "09-Dec-09","calf raise","2","20 kg","12",""
    "09-Dec-09","captains chair leg raise","1","0 kg","15",""
    "09-Dec-09","captains chair leg raise","2","0 kg","12",""
    "09-Dec-09","machine leg extension","1","65 kg","15",""
    "09-Dec-09","machine leg extension","2","65 kg","10",""
    "09-Dec-09","machine leg extension","3","70 kg","12",""
    "09-Dec-09","traditional crunch","1","0 kg","30",""
    "09-Dec-09","traditional crunch","2","0 kg","25",""
    "11-Dec-09","behind back barbell shrug","1","60 kg","15",""
    "11-Dec-09","behind back barbell shrug","2","60 kg","13",""
    "11-Dec-09","cable seated close row","1","68 kg","9",""
    "11-Dec-09","cable seated close row","2","68 kg","8",""
    "11-Dec-09","cable seated close row","3","54 kg","7","moto grip"
    "11-Dec-09","cable seated close row","4","54 kg","7","moto grip"
    "11-Dec-09","chinup","1","0 kg","7",""
    "11-Dec-09","chinup","2","0 kg","4",""
    "11-Dec-09","preacher curl","1","25 kg","10",""
    "11-Dec-09","preacher curl","2","30 kg","6",""
    "11-Dec-09","preacher curl","3","27.5 kg","7",""
    "11-Dec-09","dumbbell shoulder press","1","20 kg","9",""
    "11-Dec-09","dumbbell shoulder press","2","20 kg","5",""
    "11-Dec-09","dumbbell shoulder press","3","17.5 kg","8",""
    "11-Dec-09","dumbbell shoulder press","4","17.5 kg","6",""
    "11-Dec-09","barbell shrug","1","70 kg","15",""
    "11-Dec-09","barbell shrug","2","80 kg","12",""
    "11-Dec-09","front raise","1","7.5 kg","10",""
    "11-Dec-09","front raise","2","7.5 kg","10",""
    "11-Dec-09","rear lateral raise","1","7.5 kg","10",""
    "11-Dec-09","rear lateral raise","2","7.5 kg","11",""
    "11-Dec-09","lat pulldown","1","80 kg","12",""
    "11-Dec-09","lat pulldown","2","90 kg","7",""
    "11-Dec-09","lat pulldown","3","90 kg","7",""
    "11-Dec-09","hammer curl","1","15 kg","9",""
    "11-Dec-09","hammer curl","2","15 kg","6",""
    "11-Dec-09","hammer curl","3","12.5 kg","8",""
    "12-Dec-09","dip","1","0 kg","10","plus 5 "
    "12-Dec-09","dip","2","0 kg","9","plus 5 "
    "12-Dec-09","dip","3","0 kg","6","plus 5"
    "12-Dec-09","dumbell press","1","22.5 kg","12",""
    "12-Dec-09","dumbell press","2","25 kg","7",""
    "12-Dec-09","dumbell press","3","25 kg","7",""
    "12-Dec-09","dumbell press","4","25 kg","5",""
    "12-Dec-09","reverse wrist curl","1","17.5 kg","12",""
    "12-Dec-09","reverse wrist curl","2","17.5 kg","10",""
    "12-Dec-09","cable triceps pushdown","1","17.5 kg","13",""
    "12-Dec-09","cable triceps pushdown","2","21 kg","7",""
    "12-Dec-09","cable triceps pushdown","3","21 kg","7",""
    "12-Dec-09","machine chest flye","1","70 kg","12",""
    "12-Dec-09","machine chest flye","2","75 kg","10",""
    "12-Dec-09","machine chest flye","3","80 kg","9",""
    "12-Dec-09","close grip bench","1","40 kg","9",""
    "12-Dec-09","close grip bench","2","45 kg","6",""
    "12-Dec-09","close grip bench","3","45 kg","5",""
    "12-Dec-09","incline barbell bench press","1","47.5 kg","10",""
    "12-Dec-09","incline barbell bench press","2","47.5 kg","7",""
    "12-Dec-09","incline barbell bench press","3","47.5 kg","6",""
    "12-Dec-09","wrist curl","1","32.5 kg","11",""
    "12-Dec-09","wrist curl","2","32.5 kg","8",""
    "15-Dec-09","cable seated close row","1","73 kg","10",""
    "15-Dec-09","cable seated close row","2","73 kg","8",""
    "15-Dec-09","cable seated close row","3","73 kg","7",""
    "15-Dec-09","cable seated close row","4","59 kg","6","moto grip"
    "15-Dec-09","cable seated close row","5","54 kg","7","moto grip"
    "15-Dec-09","chinup","1","0 kg","8",""
    "15-Dec-09","chinup","2","0 kg","6",""
    "15-Dec-09","chinup","3","0 kg","3",""
    "15-Dec-09","preacher curl","1","30 kg","7",""
    "15-Dec-09","preacher curl","2","27.5 kg","7",""
    "15-Dec-09","preacher curl","3","25 kg","7",""
    "15-Dec-09","standing biceps curl","1","30 kg","10",""
    "15-Dec-09","standing biceps curl","2","30 kg","7",""
    "15-Dec-09","standing biceps curl","3","30 kg","6",""
    "15-Dec-09","shrug","1","30 kg","15",""
    "15-Dec-09","shrug","2","35 kg","7",""
    "15-Dec-09","lat pulldown","1","82.5 kg","12",""
    "15-Dec-09","lat pulldown","2","92.5 kg","8",""
    "15-Dec-09","lat pulldown","3","97.5 kg","6",""
    "15-Dec-09","hammer curl","1","12.5 kg","5",""
    "15-Dec-09","hammer curl","2","10 kg","8",""
    "15-Dec-09","hammer curl","3","10 kg","8",""
    "16-Dec-09","dip","1","7.5 kg","9",""
    "16-Dec-09","dip","2","7.5 kg","6",""
    "16-Dec-09","dip","3","0 kg","8",""
    "16-Dec-09","cable triceps pushdown","1","17.5 kg","15",""
    "16-Dec-09","cable triceps pushdown","2","21 kg","8",""
    "16-Dec-09","cable triceps pushdown","3","17.5 kg","11",""
    "16-Dec-09","machine chest flye","1","75 kg","11",""
    "16-Dec-09","machine chest flye","2","80 kg","6",""
    "16-Dec-09","machine chest flye","3","75 kg","6",""
    "16-Dec-09","cable triceps overhead extension","1","15 kg","11",""
    "16-Dec-09","cable triceps overhead extension","2","15 kg","8",""
    "16-Dec-09","cable triceps overhead extension","3","12.5 kg","15",""
    "16-Dec-09","barbell bench press","1","57.5 kg","9",""
    "16-Dec-09","barbell bench press","2","57.5 kg","6",""
    "16-Dec-09","barbell bench press","3","55 kg","4",""
    "16-Dec-09","barbell bench press","4","50 kg","6",""
    "16-Dec-09","incline barbell bench press","1","50 kg","6",""
    "16-Dec-09","incline barbell bench press","2","47.5 kg","5",""
    "16-Dec-09","incline barbell bench press","3","45 kg","5",""
    "17-Dec-09","back squat","1","40 kg","12",""
    "17-Dec-09","back squat","2","75 kg","7",""
    "17-Dec-09","back squat","3","75 kg","6",""
    "17-Dec-09","back squat","4","75 kg","7",""
    "17-Dec-09","back squat","5","70 kg","6",""
    "17-Dec-09","machine leg press","1","140 kg","15",""
    "17-Dec-09","machine leg press","2","185 kg","6",""
    "17-Dec-09","machine leg press","3","195 kg","3",""
    "17-Dec-09","machine leg curl","1","20 kg","12",""
    "17-Dec-09","machine leg curl","2","39 kg","15",""
    "17-Dec-09","machine leg curl","3","53 kg","10",""
    "17-Dec-09","alternating seated calf raise","1","70 kg","21",""
    "17-Dec-09","alternating seated calf raise","2","40 kg","16",""
    "17-Dec-09","calf raise","1","20 kg","20",""
    "17-Dec-09","calf raise","2","20 kg","16",""
    "17-Dec-09","machine leg extension","1","67.5 kg","20",""
    "17-Dec-09","machine leg extension","2","72.5 kg","15",""
    "18-Dec-09","reverse wrist curl","1","17.5 kg","12",""
    "18-Dec-09","reverse wrist curl","2","17.5 kg","7",""
    "18-Dec-09","barbell shrug","1","60 kg","15",""
    "18-Dec-09","barbell shrug","2","70 kg","14",""
    "18-Dec-09","barbell shrug","3","70 kg","12",""
    "18-Dec-09","upright row","1","32.5 kg","12",""
    "18-Dec-09","upright row","2","32.5 kg","8",""
    "18-Dec-09","upright row","3","32.5 kg","8",""
    "18-Dec-09","bar military press","1","42.5 kg","7",""
    "18-Dec-09","bar military press","2","42.5 kg","7",""
    "18-Dec-09","bar military press","3","42.5 kg","6",""
    "18-Dec-09","bar military press","4","42.5 kg","4",""
    "18-Dec-09","wrist curl","1","32.5 kg","14",""
    "18-Dec-09","wrist curl","2","32.5 kg","8",""
    "18-Dec-09","dumbbell lateral raise","1","5 kg","15",""
    "18-Dec-09","dumbbell lateral raise","2","7.5 kg","9",""
    "18-Dec-09","dumbbell lateral raise","3","7.5 kg","8",""
    "18-Dec-09","dumbbell lateral raise","4","7.5 kg","8",""
    Last edited by squatyourface; 07-25-2010 at 06:58 PM.

  3. #3
    Join Date
    Jun 2010
    Posts
    214

    Default

    "21-Dec-09","cable seated close row","1","75 kg","10",""
    "21-Dec-09","cable seated close row","2","75 kg","8",""
    "21-Dec-09","cable seated close row","3","75 kg","7",""
    "21-Dec-09","cable seated close row","4","75 kg","6",""
    "21-Dec-09","cable seated close row","5","61 kg","5","moto grip"
    "21-Dec-09","cable seated close row","6","54 kg","8","moto grip"
    "21-Dec-09","chinup","1","0 kg","7",""
    "21-Dec-09","chinup","2","0 kg","7",""
    "21-Dec-09","chinup","3","0 kg","6","12 assistance"
    "21-Dec-09","standing biceps curl","1","32.5 kg","10",""
    "21-Dec-09","standing biceps curl","2","32.5 kg","5",""
    "21-Dec-09","standing biceps curl","3","30 kg","6",""
    "21-Dec-09","reverse wrist curl","1","17.5 kg","15",""
    "21-Dec-09","shrug","1","30 kg","15",""
    "21-Dec-09","shrug","2","30 kg","13",""
    "21-Dec-09","lat pulldown","1","80 kg","12",""
    "21-Dec-09","lat pulldown","2","90 kg","7",""
    "21-Dec-09","hammer curl","1","12.5 kg","6",""
    "21-Dec-09","hammer curl","2","12.5 kg","6",""
    "21-Dec-09","wrist curl","1","35 kg","15",""
    "21-Dec-09","wrist curl","2","35 kg","5",""
    "22-Dec-09","dip","1","0 kg","12",""
    "22-Dec-09","dip","2","0 kg","8",""
    "22-Dec-09","dip","3","0 kg","7",""
    "22-Dec-09","dumbell press","1","22.5 kg","12",""
    "22-Dec-09","dumbell press","2","22.5 kg","8",""
    "22-Dec-09","dumbell press","3","22.5 kg","8",""
    "22-Dec-09","dumbell press","4","22.5 kg","7",""
    "22-Dec-09","cable triceps pushdown","1","12.5 kg","15",""
    "22-Dec-09","cable triceps pushdown","2","15 kg","11",""
    "22-Dec-09","cable triceps pushdown","3","15 kg","8",""
    "22-Dec-09","cable triceps overhead extension","1","10 kg","15",""
    "22-Dec-09","cable triceps overhead extension","2","12.5 kg","10",""
    "22-Dec-09","cable triceps overhead extension","3","12.5 kg","10",""
    "22-Dec-09","incline barbell bench press","1","47.5 kg","10",""
    "22-Dec-09","incline barbell bench press","2","47.5 kg","6",""
    "22-Dec-09","incline barbell bench press","3","45 kg","8",""
    "22-Dec-09","pushup","1","0 kg","10",""
    "22-Dec-09","pushup","2","0 kg","8",""
    "22-Dec-09","pushup","3","0 kg","6",""
    "23-Dec-09","back squat","1","40 kg","10",""
    "23-Dec-09","back squat","2","77.5 kg","10",""
    "23-Dec-09","back squat","3","77.5 kg","8",""
    "23-Dec-09","back squat","4","77.5 kg","7",""
    "23-Dec-09","back squat","5","80 kg","6",""
    "23-Dec-09","machine leg press","1","160 kg","12",""
    "23-Dec-09","machine leg press","2","190 kg","8",""
    "23-Dec-09","machine leg press","3","190 kg","9",""
    "23-Dec-09","machine leg curl","1","20 kg","15",""
    "23-Dec-09","machine leg curl","2","30 kg","13",""
    "23-Dec-09","machine leg curl","3","40 kg","10",""
    "23-Dec-09","machine leg curl","4","50 kg","9",""
    "23-Dec-09","calf raise","1","20 kg","16",""
    "23-Dec-09","calf raise","2","20 kg","13",""
    "23-Dec-09","machine leg extension","1","55 kg","20",""
    "23-Dec-09","machine leg extension","2","65 kg","12",""

    Christmas- few missed sessions here and there

    "27-Dec-09","dumbbell shoulder press","1","20 kg","7",""
    "27-Dec-09","dumbbell shoulder press","2","20 kg","6",""
    "27-Dec-09","dumbbell shoulder press","3","17.5 kg","8",""
    "27-Dec-09","dumbbell shoulder press","4","17.5 kg","8",""
    "27-Dec-09","barbell shrug","1","70 kg","20","five dok shrug machine"
    "27-Dec-09","barbell shrug","2","90 kg","15","five dok shrug machine"
    "27-Dec-09","barbell shrug","3","100 kg","10","five dok shrug machine"
    "27-Dec-09","reverse wrist curl","1","20 kg","12",""
    "27-Dec-09","reverse wrist curl","2","20 kg","7",""
    "27-Dec-09","upright row","1","32.5 kg","12",""
    "27-Dec-09","upright row","2","35 kg","10",""
    "27-Dec-09","upright row","3","35 kg","8",""
    "27-Dec-09","rear lateral raise","1","5 kg","15",""
    "27-Dec-09","rear lateral raise","2","5 kg","14",""
    "27-Dec-09","rear lateral raise","3","5 kg","14",""
    "27-Dec-09","wrist curl","1","35 kg","17",""
    "27-Dec-09","wrist curl","2","35 kg","8",""
    "27-Dec-09","dumbbell lateral raise","1","7.5 kg","8",""
    "27-Dec-09","dumbbell lateral raise","2","7.5 kg","8",""
    "27-Dec-09","dumbbell lateral raise","3","7.5 kg","8",""
    "29-Dec-09","chinup","1","0 kg","5",""
    "29-Dec-09","chinup","2","0 kg","5",""
    "29-Dec-09","chinup","3","0 kg","5",""
    "29-Dec-09","chinup","4","0 kg","4",""
    "29-Dec-09","chinup","5","0 kg","4",""
    "29-Dec-09","preacher curl","1","15 kg","8","five dock preacher"
    "29-Dec-09","preacher curl","2","15 kg","6",""
    "29-Dec-09","back row machine","1","50 kg","12",""
    "29-Dec-09","back row machine","2","70 kg","10",""
    "29-Dec-09","back row machine","3","70 kg","8",""
    "29-Dec-09","standing biceps curl","1","35 kg","9",""
    "29-Dec-09","standing biceps curl","2","35 kg","6",""
    "29-Dec-09","standing biceps curl","3","30 kg","4",""
    "29-Dec-09","shrug","1","110 kg","10","five dok shrug machine"
    "29-Dec-09","shrug","2","110 kg","15","five dok shrug machine"
    "29-Dec-09","lat pulldown","1","80 kg","10",""
    "29-Dec-09","lat pulldown","2","90 kg","8",""
    "29-Dec-09","lat pulldown","3","90 kg","6",""
    "29-Dec-09","hammer curl","1","12.5 kg","6",""
    "29-Dec-09","hammer curl","2","12.5 kg","6",""
    "30-Dec-09","dip","1","0 kg","16",""
    "30-Dec-09","dip","2","0 kg","8",""
    "30-Dec-09","dip","3","0 kg","7",""
    "30-Dec-09","dumbell press","1","20 kg","10",""
    "30-Dec-09","dumbell press","2","22.5 kg","10",""
    "30-Dec-09","dumbell press","3","22.5 kg","7",""
    "30-Dec-09","dumbell press","4","22.5 kg","7",""
    "30-Dec-09","cable triceps pushdown","1","12.5 kg","20",""
    "30-Dec-09","cable triceps pushdown","2","15 kg","12",""
    "30-Dec-09","cable triceps pushdown","3","15 kg","12",""
    "30-Dec-09","cable triceps overhead extension","1","10 kg","14",""
    "30-Dec-09","cable triceps overhead extension","2","10 kg","14",""
    "30-Dec-09","incline barbell bench press","1","50 kg","11",""
    "30-Dec-09","incline barbell bench press","2","52.5 kg","9",""
    "30-Dec-09","incline barbell bench press","3","52.5 kg","6",""
    "30-Dec-09","incline barbell bench press","4","50 kg","7",""
    "30-Dec-09","pushup","1","0 kg","9",""
    "30-Dec-09","pushup","2","0 kg","9",""
    "30-Dec-09","pushup","3","0 kg","6",""
    "02-Jan-10","back squat","1","40 kg","12",""
    "02-Jan-10","back squat","2","80 kg","12",""
    "02-Jan-10","back squat","3","82.5 kg","7",""
    "02-Jan-10","back squat","4","82.5 kg","6",""
    "02-Jan-10","back squat","5","82.5 kg","7",""
    "02-Jan-10","machine leg press","1","160 kg","15",""
    "02-Jan-10","machine leg press","2","200 kg","10",""
    "02-Jan-10","machine leg curl","1","40 kg","20",""
    "02-Jan-10","machine leg curl","2","50 kg","12",""
    "02-Jan-10","calf raise","1","20 kg","20",""
    "02-Jan-10","calf raise","2","20 kg","16",""
    "02-Jan-10","machine leg extension","1","65 kg","15",""
    "02-Jan-10","machine leg extension","2","65 kg","15",""
    "05-Jan-10","reverse wrist curl","1","17.5 kg","15",""
    "05-Jan-10","reverse wrist curl","2","17.5 kg","9",""
    "05-Jan-10","barbell shrug","1","70 kg","15","five dok shrug machine"
    "05-Jan-10","barbell shrug","2","100 kg","9","five dok shrug machine"
    "05-Jan-10","barbell shrug","3","110 kg","8","five dok shrug machine"
    "05-Jan-10","upright row","1","32.5 kg","15",""
    "05-Jan-10","upright row","2","40 kg","8",""
    "05-Jan-10","upright row","3","35 kg","10",""
    "05-Jan-10","rear lateral raise","1","7 kg","12",""
    "05-Jan-10","rear lateral raise","2","7 kg","10",""
    "05-Jan-10","rear lateral raise","3","7 kg","9",""
    "05-Jan-10","bar military press","1","40 kg","9","standing"
    "05-Jan-10","bar military press","2","40 kg","7",""
    "05-Jan-10","bar military press","3","40 kg","7",""
    "05-Jan-10","bar military press","4","40 kg","7",""
    "05-Jan-10","wrist curl","1","35 kg","20",""
    "05-Jan-10","wrist curl","2","35 kg","8",""
    "05-Jan-10","dumbbell lateral raise","1","7.5 kg","12",""
    "05-Jan-10","dumbbell lateral raise","2","7.5 kg","9",""
    "05-Jan-10","dumbbell lateral raise","3","7.5 kg","9",""
    "07-Jan-10","chinup","1","0 kg","5",""
    "07-Jan-10","chinup","2","0 kg","5",""
    "07-Jan-10","chinup","3","0 kg","5",""
    "07-Jan-10","chinup","4","0 kg","5",""
    "07-Jan-10","chinup","5","0 kg","3",""
    "07-Jan-10","standing biceps curl","1","35 kg","10",""
    "07-Jan-10","standing biceps curl","2","35 kg","6",""
    "07-Jan-10","standing biceps curl","3","27.5 kg","8",""
    "07-Jan-10","bent over row (no weights)","1","50 kg","12",""
    "07-Jan-10","bent over row (no weights)","2","70 kg","8",""
    "07-Jan-10","bent over row (no weights)","3","70 kg","10",""
    "07-Jan-10","bent over row (no weights)","4","70 kg","8",""
    "07-Jan-10","bent over row (no weights)","5","50 kg","15","other grip"
    "07-Jan-10","bent over row (no weights)","6","60 kg","9","other grip"
    "07-Jan-10","shrug","1","37.5 kg","13",""
    "07-Jan-10","shrug","2","37.5 kg","9",""
    "07-Jan-10","lat pulldown","1","100 kg","7",""
    "07-Jan-10","lat pulldown","2","100 kg","6",""
    "07-Jan-10","hammer curl","1","10 kg","11",""
    "07-Jan-10","hammer curl","2","10 kg","8",""
    "07-Jan-10","hammer curl","3","10 kg","7",""
    "08-Jan-10","dip","1","0 kg","16",""
    "08-Jan-10","dip","2","0 kg","9",""
    "08-Jan-10","dip","3","0 kg","9",""
    "08-Jan-10","cable triceps pushdown","1","15 kg","9",""
    "08-Jan-10","cable triceps pushdown","2","15 kg","13",""
    "08-Jan-10","cable triceps pushdown","3","15 kg","10",""
    "08-Jan-10","french press","1","25 kg","7",""
    "08-Jan-10","french press","2","20 kg","8",""
    "08-Jan-10","french press","3","20 kg","7",""
    "08-Jan-10","inc dumbell press","1","20 kg","12",""
    "08-Jan-10","inc dumbell press","2","22.5 kg","6",""
    "08-Jan-10","inc dumbell press","3","22.5 kg","6",""
    "08-Jan-10","inc dumbell press","4","22.5 kg","6",""
    "08-Jan-10","barbell bench press","1","57.5 kg","10",""
    "08-Jan-10","barbell bench press","2","57.5 kg","8",""
    "08-Jan-10","barbell bench press","3","57.5 kg","7",""
    "08-Jan-10","barbell bench press","4","57.5 kg","7",""
    "08-Jan-10","pushup","1","0 kg","10",""
    Last edited by squatyourface; 08-05-2010 at 06:01 AM.

  4. #4
    Join Date
    Jun 2010
    Posts
    214

    Default

    "11-Jan-10","dead lift","1","60 kg","8",""
    "11-Jan-10","dead lift","2","60 kg","8",""
    "11-Jan-10","dead lift","3","60 kg","7",""
    "11-Jan-10","chinup","1","0 kg","6",""
    "11-Jan-10","chinup","2","0 kg","6",""
    "11-Jan-10","chinup","3","0 kg","6",""
    "11-Jan-10","chinup","4","0 kg","4",""
    "11-Jan-10","chinup","5","0 kg","3",""
    "11-Jan-10","preacher curl","1","25 kg","9",""
    "11-Jan-10","preacher curl","2","25 kg","7",""
    "11-Jan-10","standing biceps curl","1","32.5 kg","9",""
    "11-Jan-10","standing biceps curl","2","32.5 kg","6",""
    "11-Jan-10","standing biceps curl","3","27.5 kg","7",""
    "11-Jan-10","barbell bent-over row","1","60 kg","8",""
    "11-Jan-10","barbell bent-over row","2","60 kg","12",""
    "11-Jan-10","barbell bent-over row","3","70 kg","7",""
    "11-Jan-10","barbell bent-over row","4","60 kg","7",""
    "11-Jan-10","barbell bent-over row","5","60 kg","10","last two diff grip "
    "11-Jan-10","shrug","1","37.5 kg","10",""
    "11-Jan-10","shrug","2","37.5 kg","10",""
    "11-Jan-10","wrist curl","1","35 kg","15",""
    "11-Jan-10","wrist curl","2","35 kg","6",""
    "12-Jan-10","v bar pushdown","1","13.75 kg","15",""
    "12-Jan-10","v bar pushdown","2","18.75 kg","15",""
    "12-Jan-10","v bar pushdown","3","26.25 kg","13",""
    "12-Jan-10","v bar pushdown","4","28.75 kg","8",""
    "12-Jan-10","dip","1","0 kg","14",""
    "12-Jan-10","dip","2","0 kg","11",""
    "12-Jan-10","dip","3","0 kg","8",""
    "12-Jan-10","machine chest flye","1","70 kg","12",""
    "12-Jan-10","machine chest flye","2","70 kg","10",""
    "12-Jan-10","barbell bench press","1","60 kg","14",""
    "12-Jan-10","barbell bench press","2","60 kg","8",""
    "12-Jan-10","barbell bench press","3","60 kg","6",""
    "12-Jan-10","barbell bench press","4","55 kg","9",""
    "12-Jan-10","close grip bench press","1","40 kg","13",""
    "12-Jan-10","close grip bench press","2","40 kg","9",""
    "12-Jan-10","close grip bench press","3","40 kg","8",""
    "12-Jan-10","incline barbell bench press","1","50 kg","7",""
    "12-Jan-10","incline barbell bench press","2","50 kg","7",""
    "12-Jan-10","incline barbell bench press","3","45 kg","8",""
    "12-Jan-10","incline barbell bench press","4","40 kg","9",""
    "13-Jan-10","traditional crunch","1","0 kg","25",""
    "13-Jan-10","traditional crunch","2","0 kg","30",""
    "13-Jan-10","traditional crunch","3","0 kg","17",""
    "13-Jan-10","rear lateral raise","1","5 kg","12",""
    "13-Jan-10","rear lateral raise","2","5 kg","13",""
    "13-Jan-10","bar military press","1","42.5 kg","9",""
    "13-Jan-10","bar military press","2","42.5 kg","6",""
    "13-Jan-10","bar military press","3","40 kg","7",""
    "13-Jan-10","bar military press","4","40 kg","6",""
    "13-Jan-10","shrug","1","35 kg","15",""
    "13-Jan-10","shrug","2","35 kg","9",""
    "13-Jan-10","bar upright row","1","40 kg","9",""
    "13-Jan-10","bar upright row","2","40 kg","8",""
    "13-Jan-10","bar upright row","3","37.5 kg","8",""
    "13-Jan-10","dumbbell lateral raise","1","7.5 kg","12",""
    "13-Jan-10","dumbbell lateral raise","2","7.5 kg","8",""
    "13-Jan-10","dumbbell lateral raise","3","7.5 kg","8",""
    "14-Jan-10","back squat","1","40 kg","13",""
    "14-Jan-10","back squat","2","85 kg","9",""
    "14-Jan-10","back squat","3","85 kg","8",""
    "14-Jan-10","back squat","4","85 kg","7",""
    "14-Jan-10","back squat","5","85 kg","6",""
    "14-Jan-10","machine leg press","1","160 kg","9",""
    "14-Jan-10","machine leg press","2","160 kg","12",""
    "14-Jan-10","smith machine calf raise","1","40 kg","23",""
    "14-Jan-10","smith machine calf raise","2","60 kg","23",""
    "14-Jan-10","smith machine calf raise","3","60 kg","18",""
    "14-Jan-10","machine leg curl","1","48.5 kg","12",""
    "14-Jan-10","machine leg curl","2","48.5 kg","12",""

    MADCOW 5x5- Started to find strength programs online

    "18-Jan-10","back squat","1","50 kg","5",""
    "18-Jan-10","back squat","2","60 kg","5",""
    "18-Jan-10","back squat","3","70 kg","5",""
    "18-Jan-10","back squat","4","80 kg","5",""
    "18-Jan-10","back squat","5","90 kg","5",""
    "18-Jan-10","barbell bent-over row","1","40 kg","5",""
    "18-Jan-10","barbell bent-over row","2","50 kg","5",""
    "18-Jan-10","barbell bent-over row","3","60 kg","5",""
    "18-Jan-10","barbell bent-over row","4","70 kg","5",""
    "18-Jan-10","barbell bent-over row","5","75 kg","5",""
    "18-Jan-10","barbell bench press","1","40 kg","5",""
    "18-Jan-10","barbell bench press","2","50 kg","5",""
    "18-Jan-10","barbell bench press","3","60 kg","5",""
    "18-Jan-10","barbell bench press","4","70 kg","5",""
    "18-Jan-10","barbell bench press","5","75 kg","3",""
    "20-Jan-10","back squat","1","47.5 kg","5",""
    "20-Jan-10","back squat","2","57.5 kg","5",""
    "20-Jan-10","back squat","3","67.5 kg","5",""
    "20-Jan-10","back squat","4","67.5 kg","5",""
    "20-Jan-10","dead lift","1","40 kg","5",""
    "20-Jan-10","dead lift","2","45 kg","5",""
    "20-Jan-10","dead lift","3","50 kg","5",""
    "20-Jan-10","dead lift","4","55 kg","5",""
    "20-Jan-10","dead lift","5","65 kg","5",""
    "20-Jan-10","chinup","1","0 kg","7",""
    "20-Jan-10","chinup","2","0 kg","7",""
    "20-Jan-10","chinup","3","0 kg","5",""
    "20-Jan-10","chinup","4","0 kg","4",""
    "20-Jan-10","situp","1","5 kg","8",""
    "20-Jan-10","situp","2","5 kg","8",""
    "20-Jan-10","situp","3","5 kg","3",""
    "20-Jan-10","situp","4","0 kg","5",""
    "20-Jan-10","bar military press","1","27.5 kg","5",""
    "20-Jan-10","bar military press","2","30.5 kg","5",""
    "20-Jan-10","bar military press","3","35 kg","5",""
    "20-Jan-10","bar military press","4","40 kg","5",""
    "20-Jan-10","bar military press","5","47.5 kg","5",""
    Last edited by squatyourface; 08-05-2010 at 06:02 AM.

  5. #5
    Join Date
    Jun 2010
    Posts
    214

    Default

    "22-Jan-10","back squat","1","47.5 kg","5",""
    "22-Jan-10","back squat","2","57.5 kg","5",""
    "22-Jan-10","back squat","3","67.5 kg","5",""
    "22-Jan-10","back squat","4","75 kg","5",""
    "22-Jan-10","back squat","5","90 kg","3",""
    "22-Jan-10","back squat","6","67.5 kg","8",""
    "22-Jan-10","v bar pushdown","1","28 kg","8",""
    "22-Jan-10","v bar pushdown","2","35 kg","8",""
    "22-Jan-10","v bar pushdown","3","31.5 kg","8",""
    "22-Jan-10","dip","1","7.5 kg","8",""
    "22-Jan-10","dip","2","7.5 kg","8",""
    "22-Jan-10","dip","3","7.5 kg","8",""
    "22-Jan-10","standing biceps curl","1","30 kg","8",""
    "22-Jan-10","standing biceps curl","2","35 kg","8",""
    "22-Jan-10","standing biceps curl","3","35 kg","5",""
    "22-Jan-10","barbell bent-over row","1","40 kg","5",""
    "22-Jan-10","barbell bent-over row","2","47.5 kg","5",""
    "22-Jan-10","barbell bent-over row","3","52.5 kg","5",""
    "22-Jan-10","barbell bent-over row","4","60.5 kg","5",""
    "22-Jan-10","barbell bent-over row","5","72.5 kg","3",""
    "22-Jan-10","barbell bent-over row","6","52.5 kg","8",""
    "22-Jan-10","barbell bench press","1","40 kg","5",""
    "22-Jan-10","barbell bench press","2","47.5 kg","5",""
    "22-Jan-10","barbell bench press","3","52.5 kg","5",""
    "22-Jan-10","barbell bench press","4","60 kg","5",""
    "22-Jan-10","barbell bench press","5","65 kg","3",""
    "22-Jan-10","barbell bench press","6","52.5 kg","8",""
    "25-Jan-10","hyperextension","1","0 kg","10",""
    "25-Jan-10","hyperextension","2","5 kg","10",""
    "25-Jan-10","situp","1","5 kg","8","on ff ball"
    "25-Jan-10","situp","2","10 kg","8","on ff ball"
    "25-Jan-10","situp","3","10 kg","8",""
    "25-Jan-10","barbell squat","1","52.5 kg","5",""
    "25-Jan-10","barbell squat","2","62.5 kg","5",""
    "25-Jan-10","barbell squat","3","72.5 kg","5",""
    "25-Jan-10","barbell squat","4","82.5 kg","5",""
    "25-Jan-10","barbell squat","5","92.5 kg","5",""
    "25-Jan-10","barbell bent-over row","1","42.5 kg","5",""
    "25-Jan-10","barbell bent-over row","2","50 kg","5",""
    "25-Jan-10","barbell bent-over row","3","55 kg","5",""
    "25-Jan-10","barbell bent-over row","4","62.5 kg","5",""
    "25-Jan-10","barbell bent-over row","5","75 kg","5",""
    "25-Jan-10","barbell bench press","1","42.5 kg","5",""
    "25-Jan-10","barbell bench press","2","50 kg","5",""
    "25-Jan-10","barbell bench press","3","55 kg","5",""
    "25-Jan-10","barbell bench press","4","65 kg","5",""
    "25-Jan-10","barbell bench press","5","67.5 kg","5",""
    "27-Jan-10","back squat","1","47.5 kg","5",""
    "27-Jan-10","back squat","2","57.5 kg","5",""
    "27-Jan-10","back squat","3","67.5 kg","5",""
    "27-Jan-10","back squat","4","67.5 kg","5",""
    "27-Jan-10","dead lift","1","42.5 kg","5",""
    "27-Jan-10","dead lift","2","47.5 kg","5",""
    "27-Jan-10","dead lift","3","52.5 kg","5",""
    "27-Jan-10","dead lift","4","57.5 kg","5",""
    "27-Jan-10","dead lift","5","67.5 kg","5",""
    "27-Jan-10","chinup","1","0 kg","8",""
    "27-Jan-10","chinup","2","0 kg","7",""
    "27-Jan-10","chinup","3","0 kg","4",""
    "27-Jan-10","bar military press","1","30 kg","5",""
    "27-Jan-10","bar military press","2","32.5 kg","5",""
    "27-Jan-10","bar military press","3","37.5 kg","5",""
    "27-Jan-10","bar military press","4","42.5 kg","5",""
    "27-Jan-10","bar military press","5","50 kg","4",""
    "29-Jan-10","back squat","1","47.5 kg","5",""
    "29-Jan-10","back squat","2","57.5 kg","5",""
    "29-Jan-10","back squat","3","67.5 kg","5",""
    "29-Jan-10","back squat","4","77.5 kg","5",""
    "29-Jan-10","back squat","5","67.5 kg","8",""
    "29-Jan-10","back squat","6","95 kg","4",""
    "29-Jan-10","v bar pushdown","1","35 kg","8",""
    "29-Jan-10","v bar pushdown","2","38.5 kg","6",""
    "29-Jan-10","v bar pushdown","3","31.5 kg","8","drop set"
    "29-Jan-10","dip","1","10 kg","8",""
    "29-Jan-10","dip","2","10 kg","8",""
    "29-Jan-10","dip","3","10 kg","8",""
    "29-Jan-10","standing biceps curl","1","35 kg","8",""
    "29-Jan-10","standing biceps curl","2","35 kg","8",""
    "29-Jan-10","standing biceps curl","3","35 kg","5",""
    "29-Jan-10","barbell bent-over row","1","42.5 kg","5",""
    "29-Jan-10","barbell bent-over row","2","50 kg","5",""
    "29-Jan-10","barbell bent-over row","3","55 kg","5",""
    "29-Jan-10","barbell bent-over row","4","62.5 kg","5",""
    "29-Jan-10","barbell bent-over row","5","77.5 kg","3",""
    "29-Jan-10","barbell bent-over row","6","62.5 kg","8",""
    "29-Jan-10","barbell bench press","1","42.5 kg","5",""
    "29-Jan-10","barbell bench press","2","50 kg","5",""
    "29-Jan-10","barbell bench press","3","60 kg","5",""
    "29-Jan-10","barbell bench press","4","65 kg","5",""
    "29-Jan-10","barbell bench press","5","70 kg","3",""
    "29-Jan-10","barbell bench press","6","60 kg","8",""
    "01-Feb-10","back squat","1","50 kg","5",""
    "01-Feb-10","back squat","2","60 kg","5",""
    "01-Feb-10","back squat","3","70 kg","5",""
    "01-Feb-10","back squat","4","80 kg","5",""
    "01-Feb-10","back squat","5","95 kg","5",""
    "01-Feb-10","hyperextension","1","5 kg","10",""
    "01-Feb-10","hyperextension","2","5 kg","10",""
    "01-Feb-10","situp","1","10 kg","8",""
    "01-Feb-10","situp","2","10 kg","8",""
    "01-Feb-10","situp","3","10 kg","8",""
    "01-Feb-10","barbell bent-over row","1","45 kg","5",""
    "01-Feb-10","barbell bent-over row","2","52.5 kg","5",""
    "01-Feb-10","barbell bent-over row","3","57.5 kg","5",""
    "01-Feb-10","barbell bent-over row","4","62.5 kg","5",""
    "01-Feb-10","barbell bent-over row","5","77.5 kg","5",""
    "01-Feb-10","barbell bench press","1","45 kg","5",""
    "01-Feb-10","barbell bench press","2","52.5 kg","5",""
    "01-Feb-10","barbell bench press","3","62.5 kg","5",""
    "01-Feb-10","barbell bench press","4","67.5 kg","5",""
    "01-Feb-10","barbell bench press","5","70 kg","5",""
    "03-Feb-10","back squat","1","50 kg","5",""
    "03-Feb-10","back squat","2","60 kg","5",""
    "03-Feb-10","back squat","3","70 kg","5",""
    "03-Feb-10","back squat","4","70 kg","5",""
    "03-Feb-10","dead lift","1","50 kg","5",""
    "03-Feb-10","dead lift","2","60 kg","5",""
    "03-Feb-10","dead lift","3","65 kg","5",""
    "03-Feb-10","dead lift","4","70 kg","5",""
    "03-Feb-10","dead lift","5","75 kg","5",""
    "03-Feb-10","chinup","1","0 kg","8",""
    "03-Feb-10","chinup","2","0 kg","7",""
    "03-Feb-10","chinup","3","0 kg","3",""
    "03-Feb-10","situp","1","10 kg","10",""
    "03-Feb-10","situp","2","12.5 kg","8",""
    "03-Feb-10","situp","3","15 kg","8",""
    "03-Feb-10","bar military press","1","32.5 kg","5",""
    "03-Feb-10","bar military press","2","35 kg","5",""
    "03-Feb-10","bar military press","3","40 kg","5",""
    "03-Feb-10","bar military press","4","45 kg","5",""
    "03-Feb-10","bar military press","5","50 kg","5",""
    Last edited by squatyourface; 07-25-2010 at 05:40 PM.

  6. #6
    Join Date
    Jun 2010
    Posts
    214

    Default

    "05-Feb-10","back squat","1","50 kg","5",""
    "05-Feb-10","back squat","2","60 kg","5",""
    "05-Feb-10","back squat","3","70 kg","5",""
    "05-Feb-10","back squat","4","80 kg","5",""
    "05-Feb-10","back squat","5","97.5 kg","3",""
    "05-Feb-10","back squat","6","70 kg","8",""
    "05-Feb-10","v bar pushdown","1","35 kg","10",""
    "05-Feb-10","v bar pushdown","2","35 kg","7",""
    "05-Feb-10","v bar pushdown","3","32.5 kg","7",""
    "05-Feb-10","dip","1","12.5 kg","8",""
    "05-Feb-10","dip","2","12.5 kg","8",""
    "05-Feb-10","dip","3","12.5 kg","8",""
    "05-Feb-10","standing biceps curl","1","32.5 kg","8",""
    "05-Feb-10","standing biceps curl","2","35 kg","8",""
    "05-Feb-10","standing biceps curl","3","35 kg","4",""
    "05-Feb-10","barbell bent-over row","1","45 kg","5",""
    "05-Feb-10","barbell bent-over row","2","52.5 kg","5",""
    "05-Feb-10","barbell bent-over row","3","57.5 kg","5",""
    "05-Feb-10","barbell bent-over row","4","62.5 kg","5",""
    "05-Feb-10","barbell bent-over row","5","80 kg","3",""
    "05-Feb-10","barbell bent-over row","6","57. kg","8",""
    "05-Feb-10","barbell bench press","1","45 kg","5",""
    "05-Feb-10","barbell bench press","2","52.5 kg","5",""
    "05-Feb-10","barbell bench press","3","62.5 kg","5",""
    "05-Feb-10","barbell bench press","4","67.5 kg","5",""
    "05-Feb-10","barbell bench press","5","72.5 kg","3",""
    "05-Feb-10","barbell bench press","6","62.5 kg","8",""
    "08-Feb-10","back squat","1","52.5 kg","5",""
    "08-Feb-10","back squat","2","62.5 kg","5",""
    "08-Feb-10","back squat","3","72.5 kg","5",""
    "08-Feb-10","back squat","4","82.5 kg","5",""
    "08-Feb-10","back squat","5","97.5 kg","5",""
    "08-Feb-10","hyperextension","1","7.5 kg","10",""
    "08-Feb-10","hyperextension","2","7.5 kg","10",""
    "08-Feb-10","barbell bent-over row","1","47.5 kg","5",""
    "08-Feb-10","barbell bent-over row","2","55 kg","5",""
    "08-Feb-10","barbell bent-over row","3","60 kg","5",""
    "08-Feb-10","barbell bent-over row","4","65 kg","5",""
    "08-Feb-10","barbell bent-over row","5","72.5 kg","5",""
    "08-Feb-10","barbell bench press","1","47. kg","5",""
    "08-Feb-10","barbell bench press","2","55 kg","5",""
    "08-Feb-10","barbell bench press","3","67.5 kg","5",""
    "08-Feb-10","barbell bench press","4","70 kg","5",""
    "08-Feb-10","barbell bench press","5","72.5 kg","5",""
    "10-Feb-10","back squat","1","52.5 kg","5",""
    "10-Feb-10","back squat","2","62.5 kg","5",""
    "10-Feb-10","back squat","3","72.5 kg","5",""
    "10-Feb-10","back squat","4","72.5 kg","5",""
    "10-Feb-10","dead lift","1","60 kg","5",""
    "10-Feb-10","dead lift","2","65 kg","5",""
    "10-Feb-10","dead lift","3","70 kg","5",""
    "10-Feb-10","dead lift","4","75 kg","5",""
    "10-Feb-10","dead lift","5","80 kg","5",""
    "10-Feb-10","chinup","1","0 kg","8",""
    "10-Feb-10","chinup","2","0 kg","6",""
    "10-Feb-10","chinup","3","0 kg","4",""
    "10-Feb-10","situp","1","10 kg","10",""
    "10-Feb-10","situp","2","15 kg","8",""
    "10-Feb-10","situp","3","15 kg","8",""
    "10-Feb-10","bar military press","1","35 kg","5",""
    "10-Feb-10","bar military press","2","37.5 kg","5",""
    "10-Feb-10","bar military press","3","42.5 kg","5",""
    "10-Feb-10","bar military press","4","47.5 kg","5",""
    "10-Feb-10","bar military press","5","52.5 kg","5",""
    "12-Feb-10","back squat","1","52.5 kg","5",""
    "12-Feb-10","back squat","2","62.5 kg","5",""
    "12-Feb-10","back squat","3","72.5 kg","5",""
    "12-Feb-10","back squat","4","82.5 kg","5",""
    "12-Feb-10","back squat","5","100 kg","3",""
    "12-Feb-10","back squat","6","72.5 kg","8",""
    "12-Feb-10","dip","1","15 kg","8",""
    "12-Feb-10","dip","2","15 kg","7",""
    "12-Feb-10","dip","3","12.5 kg","5",""
    "12-Feb-10","standing biceps curl","1","32.5 kg","8",""
    "12-Feb-10","standing biceps curl","2","32.5 kg","8",""
    "12-Feb-10","standing biceps curl","3","32.5 kg","6",""
    "12-Feb-10","barbell bent-over row","1","47.5 kg","5",""
    "12-Feb-10","barbell bent-over row","2","55 kg","5",""
    "12-Feb-10","barbell bent-over row","3","60 kg","5",""
    "12-Feb-10","barbell bent-over row","4","65 kg","5",""
    "12-Feb-10","barbell bent-over row","5","77.5 kg","3","failed on third"
    "12-Feb-10","barbell bent-over row","6","60 kg","8",""
    "12-Feb-10","overhead triceps extension","1","20 kg","8",""
    "12-Feb-10","overhead triceps extension","2","20 kg","7",""
    "12-Feb-10","barbell bench press","1","47.5 kg","5",""
    "12-Feb-10","barbell bench press","2","55 kg","5",""
    "12-Feb-10","barbell bench press","3","62.5 kg","5",""
    "12-Feb-10","barbell bench press","4","70 kg","5",""
    "12-Feb-10","barbell bench press","5","75 kg","3",""
    "12-Feb-10","barbell bench press","6","65 kg","8",""
    Last edited by squatyourface; 08-05-2010 at 06:02 AM.

  7. #7
    Join Date
    Jun 2010
    Posts
    214

    Default

    SS ORIGINAL START - change of format- material log rather than iphone log

    Session #1
    S- 90x3x5,5,5
    B- 75x3x5,5,5
    D- 92.5x1x5
    Session #2
    S-92.5x3x5,5,5
    P-47.5x3x5,5,5
    BR- 50x3x5,5,5
    Session #3
    S- 95kgx3x5,5,5
    B- 77.5kgx3x5,5,5
    D- 100x1x5
    Session #4
    S-97.5x3x5,5,5
    P-50x3x5,5,5
    BR- 67.5x3x5,5,5
    Session #5
    S- 100kgx3x5,5,5
    B- 80kgx3x5,5,5 (+5)
    D- 110x1x5 (+10)
    Session #6
    S- 105x3x5,5,5
    P-52.5x3x5,5,5
    BR-70x3x5,5,5
    Session #7
    S- 107.5x3x5,5,5
    B- 82.5kgx3x5,3,4
    D- 120x1x5
    Session #8
    S-110x3x5,5,5
    P- 55x3x5,5,5
    BR-72.5x3x5,5,5
    Session #9
    S- 112.5kgx3x5,5,5
    B- 82.5kgx3x5,5,5
    D- 130x1x5
    Session #10
    S-115x3x5,5,5
    P-57.5x3x5,5,5
    PC-40x5x3,3,3,3,3
    Session #11
    S- 117.5kgx3x5,5,5
    B- 85kgx3x4,5,5
    D- 135x1x5
    Session #12
    S-120x3x5,5,5
    P-60x3x5,5,5
    PC-50x5x3,3,3,3,3
    Session #13
    S- 122.5kgx3x5,5,5
    B- 87.5kgx3x5,5,4
    D- 140x1x5
    Session #14
    S-125x3x5,5,5
    P-62.5x2x4,4
    PC-55x5x3,3,3,3,3
    Session #15
    S- 127.5kgx3x5,5,5
    B-87.5kgx3x5,4,5
    D-145x1x5
    Session #16
    S-127.5x3x5,5,5
    P-62.5x3x5,5,5
    PC- Ankle > Fucked. Chin- 8,4,3
    Session #17
    S- 130kgx3x5,5,5
    B- 87.5kgx3x5,5,5
    D- 145x1x5
    Session #18
    132.5x3x5,5,4
    P- 65x3, 62.5x2x4,4
    Chin- 7,6,4
    Session #19
    S- 135kgx3x5,5,5
    B- 90kgx3x5,5,5
    D- 150x1x5
    Session #20
    137.5x3x5,5,5
    P- ?? Log 2 messy
    Chin- ?? Log 2 messy
    Session #21
    S-115x2x5,5
    B-92.5x3x5,5,5
    D-155x1x5
    Session #22
    S-140x3x5,5,5
    P- Reset 2 50x3x5,5,5
    Chin- 5,4,4
    Session #23
    S-142.5x2x1,1
    B-95x3x5,5,4
    D-160x1x4

    Holiday

    Session #24
    S-140x3x5,3,1
    P-60x3x5,5,5
    Chin- 6,5,4.5
    Session #25
    S-N/A [B]Football> Bad ankle sprain
    B-100x3x5,5,5
    D- N/A
    Chins- 4,4,4
    Dips- 15,7
    Shrug- 100x2
    Back Ext 10x2s
    Session #26
    S (hack> quad cramp)-
    P (seated)- 60x3x7,6,7
    Chin- 9,6,5.5
    Dips- 12,10
    Shrug- 120x7,6
    Back Ext- 10,15,15
    Session #27
    S-
    B-101.25x3x?,?,?
    D-
    Session #28
    S-
    P- 67.5x4,5,2
    Chin- 8,6,6
    Session #29
    S-125x3x5,5,5 (reset -ankle)
    B-101.25x3x4,3,4
    Dip- 17,9
    Chin- 4,4,3
    Back ext- ?,?
    Session #30
    S-130x3x5,5,5
    P- 67.5x2,1,1
    Chin- 9.5,8,6
    Dhip- 12,12
    Session #31
    S-135x3x5,5,5
    B-101.25x3x3,3,3
    D-160x1x5 (v easy)
    Session #32
    S-140x3x5,5,5
    P-60x5,5,5 (reset?)
    Chin- 7,4, (right elbow pain)
    Session #33
    S-145x3x5,5,5
    B-90x3x5,5,5 (reset)
    D-165x1x5
    Session #31
    S-147.5x3x5,5,3
    P- 61.25x3x5,5,5
    Chin- 5,4,4
    Session #35
    S-150x3x5,5,5
    B-91.25x3x5,5,5
    D-172.5x1x5 (+7.5 > ???)
    Session #36
    S (light > ?) - 122.5x3x5,5,5
    P-62.5x3x5,5,5
    Chin- 5,5,4
    Session #37
    B-101.25x3x5,5,5
    S-152.5x3x3,2,0
    D-140x2 (warmups > no energy. wrong order)
    Session #38
    S-155x3x5,2,0 (elbows loaded. pain.)
    B-102.5kgx3x3,1,0
    D-180x1x3
    Session #39
    Log missing > Exams/overtrained?
    Session #40
    Log missing > Exams/overtrained?

    SS Orig End

    Texas Method Start

    Session #41
    S-140x5x5,5,5,5,5
    B- 95x5x5,5,5,5,5
    D- 180x1x4
    Session #42
    S- 110x2x5,5
    P-62.5x5x5,5,5,5,5 (mistake, meant to be 3x5- read chart wrong)
    Chin- 7,5,6
    Back ext- 5x10,10,10,10,10
    Session #43
    S-155x1x5
    B-112.5x1x1
    PC- 80kgx3x3,?,? (practice, ankle healing up good)

    Shoulder injured @ football training- strained rotator cuff

    Session #44
    S-142.5x5x5,5,5,5,5
    P- 62.5x3x5,5,5 (meant to do 5 sets, shoulder hurting and scary sets, called it at 3)
    D-182.5x1x5
    Session #45
    S-112.5x2x5,5
    B-85x3x5,5,5
    Chin- 7,5,5
    Back Ext (some weighted)- 5x10
    Session #46
    S-157.5x1x5
    P- 70x2,1 - 75x1 (push press) - felt weak, offday
    Clean- 70x5x3,3,3,3,3
    Session #47
    145x5x5,5,5,5,5
    B-97x5x5,5,5,5,5
    D-185x1x4 (started too high i think)
    Session #48
    S-115x2x5,5
    P-62.5x3x5,5,5
    Chin- 7,6,5
    Back ext 5x10
    Session #49
    S- 160x1x5 ()
    B- 112.5x2x1,2 (first attempt miss, shit form)
    PC- 72.5x3,3,3,3,3
    Session #50
    s-147.5x3x5,5,5,3,5 (fell forward set 4)
    P- 65x5x5,5,5,5,5
    D- 187.5x4.9 (couldn't lockout. hung for 4 seconds)

    Hamstring tendon injury- overuse

    Session #51
    S-117.5x2x5,5
    B-85x3x5,5,5
    Chin- 8,7,5
    Back ext- 5x10

    Session #52
    S- N/A -hamstring didnt feel right
    P- 75x1, 72.5x2
    Dbell row- 50kgx5,5,4 (DL lockout assistance)
    Curls 35kgx2x?,?,?. mad pump.. bro.

    Session #53
    S- 150x2x5,5, walkout
    B- 100x3x4,5,3
    PC- no energy
    Dbell row- 40kgx16ea
    Dip- 10,10
    felt incredibly weak. lost almost 2kilo somehow too. sad. overtrained.

    Change to 5/3/1- Knee's are incredibly sore after football training on squat days. It's definitely not form. 5/3/1 until end of season then back to TM since wendlers seems to accomodate conditioning better, and is easier overall. Hate to program hop.

    -1 week off due to over training-

    Cycle 1, wave 1

    Session #54
    Press- 45x5, 50x5, 55x5 min, got 12.
    Assistance press- 5x10x35kg
    Chins- BWx5,5,5,4,4,4,4,4 (35 total)


    Session #55

    Deadlift- 120x5, 140x5, 160x7
    Assistance deadlift- 100x5x10
    Decline bench situps- 3x10

    Didn't push the DL no where as hard as i usually do, still not confident about hamstring tendon- best be prudent

    Session #56

    bench- 70x5, 80x5, 90x10 (PR!)
    bench- 60x5x10
    Dips- bw x 5 x 8

    I think i had more in me, didn't push, no spot.

    Session #57

    Squat- 105x5, 120x5, 140x8. Felt like i could do 10 here. It got hard, and the upper back started to fatigue early.
    Squat assist- 80x5x10 ... humbling. holy shit 10's make the head spin. felt great
    Rack pulls- bwx5x6-8

    Session #58 Wave 2

    Military Press- 45x3, 55x3, 60x(9). Confident i had 10, even 11 in me. except rep 5 i felt like i was going to feint. I had to do the reps slow and rest at the top to regain my composure. I think i kinda held the breath in my head rather than my stomach.
    Press assist- 40x5x10
    Chins- Bw x7x5 (down one set )


    Session #59

    Deadlift -130x3, 150x3,170x(6). Probably had 8-9 in me. pretty sure my grip gave out even at mixed on rep 6 since i have a badly jarred thumb from getting it caught in the facecage. Going to go hard for 1rm next week. hope to hit somewhere between 210-220. Prob do 5x140, 3x160, 1x180 going for 7. this will put me at 222kg 1rm deadlift.
    Dead assist-102.5kgx5x10
    Situps (dec bench setting 2)-4x10

    Session #60
    bench-75x3,85x3,95x7
    62.5x5x10
    dips 5xbwx9

    Session #61
    squat- 115x3, 130x3, 145x8
    squat 80x5x10
    chins bw x 5,5,5,4,4
    Last edited by squatyourface; 08-13-2010 at 06:45 AM.

  8. #8
    Join Date
    Jun 2010
    Posts
    214

    Default

    rez 5

  9. #9
    Join Date
    Jun 2010
    Posts
    214

    Default

    rez 6

  10. #10
    Join Date
    Jun 2010
    Posts
    214

    Default

    starting strength coach development program
    rez 7

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