Zendefone's SS training log Zendefone's SS training log

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Thread: Zendefone's SS training log

  1. #1
    Join Date
    Feb 2009
    Location
    Singapore
    Posts
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    Default Zendefone's SS training log

    • phoenix arizona seminar date
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    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.

  2. #2
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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

  3. #3
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    12 jan 2010

    Squats 77.5kg 3X5
    Press 32.5kg 3X5
    Deadlift 80kg (double overhand grip) 1X5

  4. #4
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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.

  5. #5
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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.

  6. #6
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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.

  7. #7
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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

  8. #8
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    Feb 2009
    Location
    Singapore
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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.

  9. #9
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    Singapore
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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.

  10. #10
    Join Date
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    Location
    Singapore
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    starting strength nutrition camp
    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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