Strength Log

[Baldrick]

Particulars

Age - 30
Height – 6’3
Weight – 82kgs (180lbs)
Experience – None


Routine

Day 1
Bench/Press 3x5+
Curls 2x10/Chins 2x8
Squat 3x5+

Day 2
Bench/Press 3x5+
Curls 2x10/Chins 2x8
Deadlift 1x5+

Day 3
Bench/Press 3x5+
Curls 2x10/Chins 2x8
Squat 3x5+


Starting Weights

Chins – 0kgs
Curls – 10kgs (22.5lbs)
Press – 20kgs (45lbs)
Bench – 30kgs (65lbs)
Squat – 40kgs (88lbs)
Deadlift – 50kgs (110lbs)


Goals

Chins – 10kgs 2x8
Curls – 20kgs 2x10
Press – 40kgs 3x5
Bench – 60kgs 3x5
Squat – 80kgs 3x5
Deadlift – 100kgs 1x5

[Baldrick]

Monday 04-06-2018

5 minute warm-up with rowing machine.

Bench 3x5+
30kgs (65lbs) 2x5
30kgs (65lbs) 1x20

Curls 2x10
12.5kgs (27.5lbs) 2x10

Squat 3x5+
40kgs (88lbs) 2x5
40kgs (88lbs) 1x20

[Baldrick]

Wesnesday 06-06-2018

5 minute warm-up with rowing machine.

Press 3x5+
25kgs (55lbs) 2x5
25kgs (55lbs) 1x18

Chins 2x8
body-weight 1x8
body-weight 1x6

Deadlift 1x5+
50kgs (110lbs) 2x10

[Ken_L]

Your off to a good start and with a good selection of exercises. Since you are doing 20 reps on the third set of your 3X5+ I think that it would be a good idea to make 10 pound jumps until the third set drops down to 5-7 reps then move to increments of 5 pounds. Right now those first two sets are a warm up.

At 30 years old your goals will not be hard to reach. In fact you could easily double them! At 6'3" and 180 pounds you will have to eat, unless that 180 was kg

[Baldrick]

Thanks Ken_L!

Friday 08-06-2018

5 minute warm-up with rowing machine.

Bench 3x5+
40kgs (88lbs) 2x5
40kgs (88lbs) 1x17

Curls 2x10
22.5kgs (50lbs) 2x10

Squat 3x5+
50kgs (110lbs) 2x5
50kgs (110lbs) 1x11

[Baldrick]

Tuesday 12-06-2018

3 minute warm-up with rowing machine.

Press 3x5+
30kgs (65lbs) 2x5
30kgs (65lbs) 1x11

Chins 2x8
body-weight 1x8
body-weight 1x6

Squat 3x5+
60kgs (132.5lbs) 2x5
60kgs (132.5lbs) 1x10

Note:
New body-weight = 83.5kgs (185lbs)

[Baldrick]

Wednesday 13-06-2018

3 minute warm-up with rowing machine.

Bench 3x5+
45kgs (100lbs) 2x5
45kgs (100lbs) 1x16

Curls 2x10
25kgs (55lbs) 2x10

Deadlift 1x5+
60kgs (132.5lbs) 1x12

[Ken_L]

Your off to a good start and are staying consistent so far, which is the most important thing. One suggestion though. Instead of alternating Chins/Curls just do Chins. Chins hit the biceps hard anyway and the extra back/grip work from chins will help with the Deadlift as the weight goes up. Later on in the program add curls back as an assistance exercise but right now Chins will do you more good.

[Baldrick]

Cheers, Ken_L. I'm going to stick with what I'm doing for now just to be consistent, but I'm going to throw in random sets of chins throughout the day whenever I'm able to do them. I've been doing the same with push-ups.

Saturday 16-06-2018

3 minute warm-up with rowing machine.

Press 3x5+
32.5kgs (70lbs) 2x5
32.5kgs (70lbs) 1x10

Chins 2x8
body-weight 1x8
body-weight 1x2

Squat 3x5+
65kgs (143lbs) 2x5
65kgs (143lbs) 1x11

[Baldrick]

Tuesday 19-06-2018

3 minute warm-up with rowing machine

Bench 3x5+
47.5kgs (105lbs) 2x5
47.5kgs (105lbs) 1x12

Curls 2x10
26kgs (57.5lbs) 2x10

Squat 3x5+
70kgs (155lbs) 2x5
70kgs (155lbs) 1x13

Note:
New body-weight = 85.7kgs (189lbs)