Mark's Log

[Mark G]

Have read through a lot of these logs, some of them are really inspirational. So have decided to start logging my own, less impressive. progress.

Starting from a very weak base, I'm lifting for many reasons: Looks, Fitness, Strength, Energy, Some time to listen to my podcasts...

Workout A:
Squat 3x8 / Deadlift 1x8
DB Bench 3x8
Row 3x8
Pullups 3x8

Workout B:
Deadlift 1x8 / Squat 3x8
Press 3x8
Pullups 3x8
DB Incline 3x8

Will rotate these two with a day or two break in between each workout, and will up the weight whenever I hit my reps.

The gym I use can get very busy so notice I've scrapped regular benching for DB benching and am alternating Squat and Deadlift (will Squat when there's a rack free, Deadlift if not).

I will also be adding some cardio and hypertrophy work onto the end of each workout if I have the time and energy. Not tracking that as accurately though, that (for now) is just to tire me out and get a pump going for my own enjoyment.

Looking forward to getting this underway.

[Mark G]

Had a few very light sessions trying to get into the swing of things and practice form:

29/03/16
Squat 40kg x 6,6,6
DB Bench 16kg x 6,6,6
Row 40kg x 6,6,6
Chins -18kg x 6,6,6

01/04/16
Gym was closed. So did a 5k run

03/04/16
Deadlift 60kg x 6,6,6
Press 30kg x 6,6,6
Chins -18kg x 6,6,6
Incline DB 14kg x 6,6,6

[Mark G]

Changed jobs right after I started logging, been able to go regularly for the last 2 weeks though. For simplicity just doing the same routine every time I go, doing absolutely every lift for 2 sets of 5-10 (10-20 on some).

Squat 70kg x 5,5
Press 50kg x 5,4
Deadlift 90kg x 5
Chins BW x 5,5
Shrugs 80kg x 10,10

DB Bench 28kg x 8,6
One Arm Row 32kg x 10,10
DB Tricep Ext 30kg x 8,6
DB Curls 14kg x 10,10
DB Side Raises 8kg x 10,10

Weighted Dips +18kg x 10,10
Knee Raise +18kg x 15,15

Wrist Curls 25kg x20,20

Machine Flys 52kg x 10,10
Machine Reverse Flys 42kg x 10,10
Calf Raise 100kg x 20,20

[Mark G]

Squat 70kg x 5,6
Press 50kg x 3(don't know how I managed 5 last time), 40kg x 10
Deadlift 100kg x 3
Chins BW x 7,6
Shrugs 70kg x 15,15

DB Bench 28kg x 8,8
One Arm Row 36kg x 5,5
DB Tricep Ext 30kg x 10,10
DB Curls 16kg x 5,5
DB Side Raises 6kg x10,10
DB Incline Hammer Curls 8kg x10,8

Weighted Dips +20kg x 6,6
Knee Raise +20kg x 15,10

Wrist Curls 25kg x20,20

Machine Flys 52kg x 10,10
Machine Reverse Flys 42kg x 10,10
Calf Raise 100kg x 20,20

Plank 90 secs

[Mark G]

Squat 70kg x 6,6
Press 40kg x 10,10
Deadlift 90kg x 7
Chins BW x 7,6
Shrugs 90kg x 10,10

DB Bench 28kg x 8,8
One Arm Row 36kg x 8,8
DB Tricep Ext 32kg x 10,10
Incline DB Curls 10kg x 10,10
DB Side Raises 6kg x 10,10
DB Incline Hammer Curls 8kg x 10,10

Weighted Dips +20kg x 10,10
Knee Raise +20kg x 15,15

Wrist Curls 40kg x15,15

Machine Flys 52kg x 10,10
Machine Reverse Flys 42kg x 10,10
Calf Raise 100kg x 25,20

Plank 120 secs

[Mark G]

Squat 70kg x 5,5 - Worked hard on getting form correct, and as deep as possible
Press 40kg x 10,8 - Paused reps. 50kg is too hard to put up and there was no smaller plates than 5kg available
Deadlift 90kg x 7 - Find that high reps is hard to get my form right. Might make DLs 3-6 reps or something
Pullups assisted (14kg) x 8,7 - Focused on getting that full stretch at the bottom
Shrugs100kg x 10,10 - Questionable form for the second set, will keep at this weight for now

DB Bench 28kg x 10,8 - Going to try 30kgs next time, the round number appeals to me
One Arm Row 26kg x 10,10 - Completely reset to do proper form, was rotating my torso and using momentum a lot
DB Tricep Ext 32kg x 10,10 - Didn't move up as 34s weren't available, glad I didn't as I struggled hard to get 10,10 again
Incline DB Curls 12kg x 10,10 - Liking these much better than my "cheat" dumbbell curls I was doing
DB Side Raises 6kg x 10,10 - Did this seated with the seat upright to eliminate any momentum, feels much better
DB Incline Hammer Curls 10kg x 10,7 - Quite hard to complete after the DB Curls

Weighted Dips +24kg x 8,8 - Not sure on my form on this, maybe I could go further down
Knee Raise +24kg x 15,10

Wrist Curls 40kg x 15,15
Rev Wrist Curl 40kg x 15,15

Plank 90 secs - We all started laughing uncontrollably for some reason, making the exercise 10x harder