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Zendefone's SS training log
It's a brand new year and here's my training log. Hope i can see some great improvements in strength this year!
General information
Gender: Male
Age: 18
Height: 1.74 m
Weight: 71kg (1 jan 2010)
Current short term goal(5 reps of:
Bench press : 60 kg (20kg a side)
Overhead press: 50kg (15kg a side)
Chin ups: Above 5 reps
Deadlift: 110kg (45kg a side)
Squat: 110kg (45kg a side)
Currently doing the novice program in Practical Programming:
31 december 2009
Squat 3X5 67.5 kg
Chin ups 3X1
Bench press 3X5 37.5 kg
2 Jan 2010
Squat 2X5 70kg
Chin ups, 1 PU, 2 CU, 1 PU, 1 CU
OHP 3X5 27.5kg
BB rows 3X8 30 kg
Weight Situps (3.75kg added weight)
Med instensity session
Last edited by zendefone; 01-21-2010 at 02:44 AM.
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7 jan 2010
BW: 73.5kg
Squats 3X5 70kg
2 chins, 1 pull up, 1 chins
Press 3X5 30kg
10 jan 2010
BW: 74kg
Squats 3X5 75 kg
2 chins, 1 pull up, 1 chins
Bench press 3X5 42.5kg
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12 jan 2010
Squats 77.5kg 3X5
Press 32.5kg 3X5
Deadlift 80kg (double overhand grip) 1X5
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14 jan 10
Squats 80kg 3X5
1 chin up(2nd not over chin), 0 pull ups(not over chin), 1 chin up
Bench press 45kg 3X5
Reminder: needs to increase chins/pull ups volume, too little volume.
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16 Jan 10
Squats 3X5 82.5kg
Chin ups 3X1
Press 3X5 35kg
BB rows 2X8 35 kg
Reminder: Do bicep curls to strengthen biceps and forearm.
Last edited by zendefone; 01-17-2010 at 08:03 AM.
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19 jan 10
Squats 3X5 85kg
Bench press 3X5 47.5kg
Deadlifts 1X5 87.5kg (overhand grip for 1st 3 reps, alt grip last 2 reps)
BB curls 2X8 10kg (small barbell)
Reminder for Deadlift form: Keep hips high in starting position before pull, do not let hips drop down.
Last edited by zendefone; 01-19-2010 at 07:47 AM.
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21 Jan 10
Squats 3X5 87.5kg
Chin ups 3X1 Pull up(fail, not over chin)
Press 3X5 37.5 kg
BW(after workout): 76kg
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Contracted chicken pox on 22 jan, not able to train for about 1-2 weeks. Predict that weight and strength will drop. ARghhh.... and i was beginning to hitting PRs and this shit happened, now i have to re-start the weights all again...
Last edited by zendefone; 01-27-2010 at 06:30 AM.
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Back to train
1 feb 2010
Squats 80kg 3X5
Chin ups 4X1
Bench press 45kg 3X5
Skullcrushers 5kg a side(small bar) 3X8 Reminder: Set back and chest like starting of a bench press 1st
Last edited by zendefone; 02-01-2010 at 02:28 AM.
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3 feb 2010
Squats 3X5 82.5kg
Chin ups 3X1
Press 3X5 35kg
DB rows (5kg+1 small plate) a side 3X(8-10)
Last edited by zendefone; 02-03-2010 at 04:50 AM.
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