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PostPosted: Fri Aug 28, 2009 2:51 am 
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28 Aug 09

Workout A

Squat
044 x 5
132 x 5
220 x 3
264 x 1
308 x 1
335.5 x 5
335.5 x 5
335.5 x 3

Bench Press
044 x 10
088 x 5
132 x 3
154 x 1
176 x 5
176 x 5
176 x 5
Very nice! next's 181.5lb.

Deadlift
132 x 5
220 x 3
264 x 1
302.5 x 5
Next's 308lb.

Lying Triceps Extension
77 x 11
77 x 10

Curl
71.5 x 12
71.5 x 9

63min

My back felt a little stiff after workout.


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PostPosted: Sat Aug 29, 2009 10:30 am 
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29 Aug 09

Swim 50m x 20, took about 40 minutes.


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PostPosted: Mon Aug 31, 2009 12:53 am 
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Mon 31 Aug 09

Squat
044 x 5
132 x 5
220 x 3
264 x 1
308 x 1
335.5 x 5
335.5 x 5
335.5 x 3

Press
044 x 5
088 x 3
110 x 1
121 x 1
132 x 5
132 x 5
132 x 4

Chin-up
BW x 6
BW x 6
BW x 5
Good.

Sit up
44 x 13
44 x 10

Leg-hip Raise
0 x 13
0 x 10

57min


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PostPosted: Wed Sep 02, 2009 4:19 am 
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Wed 02 Sep 09

Front Squat
044 x 5
088 x 5
132 x 3
176 x 5
220 x 5
242 x 5
First time doing this, tried to find the right weight. Felt a little awkward on my shoulders where the barbell lied. The last set at 242lb is still pretty easy, I'll try 264lb next time.

Bench Press
044 x 10
088 x 5
132 x 3
154 x 1
181.5 x 4
181.5 x 4
181.5 x 2
Poor, only 10reps over 3sets.

Deadlift
132 x 5
220 x 3
264 x 1
308 x 5
Next's 313.5lb.

Row
88 x 7
132 x 3
154 x 1
165 x 7
165 x 6
165 x 6

Lying Triceps Extension
77 x 13
77 x 10
Next's 82.5lb.

Curl
71.5 x 11
71.5 x 9

68min

My body weight is now 180lb. My old shirts are getting a little tight but damn, the same goes to my pants too.


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PostPosted: Fri Sep 04, 2009 2:15 am 
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Fri 04 Sep 09

Squat
044 x 5
132 x 5
220 x 3
264 x 1
308 x 1
335.5 x 5
335.5 x 5
335.5 x 3
The fifth time stalling at 335.5lb.

Press
044 x 5
088 x 3
110 x 1
132 x 5
132 x 5
132 x 5
A progressss!!! after 2 months, at last I made it. Next's 137.5lb.

Pull-up
BW x 3
BW x 3
BW x 3

Sit up
44 x 14
44 x 10

Leg-hip Raise
0 x 14
0 x 10

49min


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PostPosted: Sat Sep 05, 2009 10:01 am 
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Sat 05 Sep 09

The unavoidable party last night made me skip my breakfast this (late)morning. To the pool in the evening, swam for 40 minutes as usual but didn't remember how many rounds.


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PostPosted: Mon Sep 07, 2009 2:15 am 
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Mon 07 Sep 09

Squat
044 x 5
132 x 5
220 x 3
264 x 1
308 x 1
335.5 x 5
335.5 x 5
335.5 x 5
I'm superman, very tired and sweaty superman. Next's 341lb.

Bench Press
044 x 10
088 x 5
132 x 3
154 x 1
181.5 x 3
181.5 x 3
181.5 x 3
154 x 6
Even poorer than the last time, added 1 back-off set. If it goes like this again I'll reset it.

Row
88 x 7
132 x 3
154 x 1
165 x 6
165 x 6
165 x 6

Lying Triceps Extension
82.5 x 9
82.5 x 8

Curl
71.5 x 11
71.5 x 9

61min


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PostPosted: Wed Sep 09, 2009 2:07 am 
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Wed 09 Sep 09

Front Squat
044 x 5
132 x 3
220 x 1
264 x 5
264 x 5
264 x 5
Next's 269.5lb.

Press
044 x 5
088 x 3
110 x 1
137.5 x 5
137.5 x 4
137.5 x 4

Deadlift
132 x 5
220 x 3
264 x 1
313.5 x 5
Next's 319lb. Extremely heavy, paused between rep longer than usual; it was more like 5 sets of 1 rep.

Chin-up
BW x 6
BW x 5
BW x 4

Sit up
44 x 14
44 x 10

Leg-hip Raise
0 x 15
0 x 11

62min


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PostPosted: Fri Sep 11, 2009 2:07 am 
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Fri 11 Sep 09

Squat
044 x 5
132 x 5
220 x 3
264 x 1
308 x 1
341 x 5
341 x 5
341 x 5
Next's 345.5lb.

Bench Press
044 x 10
088 x 5
132 x 3
154 x 1
181.5 x 4
181.5 x 4
181.5 x 3
Still poor, I need to reset this.

Row
88 x 7
132 x 3
154 x 1
165 x 7
165 x 7
165 x 7
Next's 170.5lb.

Lying Triceps Extension
66 x 15
71.5 x 10
This time I really do Lying Triceps Extension, not Skull Crusher. As I thought, it's harder and I had to reduce the weight.

Curl
71.5 x 13
71.5 x 9
Next's 77lb.

62min


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PostPosted: Sat Sep 12, 2009 7:05 am 
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Sat 12 Sep 09

Measurements (evening)
Wrist 7"
Forearms 11.5"
Biceps 14"
Neck 16"
Shoulder 47"
Chest 39"
Waist 36"
Hips 41"
Thighs 25"
Calves 16"

The pool is closed today. Done this BB complex at home, 1 set at 66lb.
Hang clean x 6
Hang snatch x 6
Upright row x 6
Bent-over row x 6
Overhead squat x 6
Romanian deadlift x 6
Good morning x 6


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PostPosted: Mon Sep 14, 2009 1:30 am 
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Mon 14 Sep 09

Squat
044 x 5
132 x 5
220 x 3
264 x 1
308 x 1
346.5 x 5
346.5 x 4
346.5 x 3

Press
044 x 5
088 x 3
110 x 1
137.5 x 5
137.5 x 5
137.5 x 3

Pull-up
BW x 2
BW x 2
BW x 2
It sucks.

Sit up
44 x 12
44 x 12

Leg-hip Raise
0 x 12
0 x 11

1 set of BB complex with an empty bar.

50min


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PostPosted: Wed Sep 16, 2009 1:59 am 
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Wed 16 Sep 09

Front Squat
044 x 5
132 x 5
220 x 2
269.5 x 5
269.5 x 5
269.5 x 5
Next's 275lb.

Bench Press
044 x 10
088 x 5
132 x 3
154 x 1
181.5 x 5
181.5 x 4
181.5 x 2
154 x 6
Added 1 back-off set.

Deadlift
132 x 5
220 x 3
264 x 1
319 x 4
Ultra-heavy, couldn't complete the set.

Row
88 x 7
132 x 3
154 x 1
170.5 x 7
170.5 x 7
170.5 x 5

Lying Triceps Extension
71.5 x 10
71.5 x 9

Curl
77 x 8
71.5 x 9

72min


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PostPosted: Fri Sep 18, 2009 12:50 am 
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Fri 18 Sep 09

Squat
132 x 10
220 x 5
264 x 3
308 x 1
346.5 x 5
346.5 x 4
346.5 x 3

Press
044 x 5
088 x 3
110 x 1
121 x 1
137.5 x 5
137.5 x 5
137.5 x 3

Chin-up
BW x 6
BW x 4
BW x 3.5

Sit up
44 x 12
44 x 12

Leg-hip Raise
0 x 12
0 x 11

1 set of BB complex with an empty bar.

56min


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PostPosted: Sat Sep 19, 2009 9:53 am 
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Sat 19 Sep 09

Pool day. After I swam for only 400m, my thighs are sore as hell. I forced myself another 100m then gave up and went home.

No party this weekend, my cellphone died because I stupidily dropped it in the dressing room at the pool and I got a fight with my girlfriend so no talking, hanging out etc. Don't have to make a single human interaction at all this evening. Somehow I feel strangely good, once in a while in many months. So this IS serenity.


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PostPosted: Mon Sep 21, 2009 1:56 am 
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Mon 21 Sep 09

First day on new routine.

Squat
132 x 10
220 x 5
264 x 3
297 x 5
297 x 5
297 x 5
297 x 5
297 x 5
Next's 302.5lb.

Bench Press
044 x 10
088 x 5
132 x 3
154 x 5
154 x 5
154 x 5
154 x 5
154 x 5
Next's 159.5lb.

Row
044 x 10
088 x 5
132 x 3
154 x 5
154 x 5
154 x 5
154 x 5
154 x 5
Next's 159.5lb.

Sit-up
44 x 10
44 x 10
44 x 10
Next's 49.5lb.

Good-morning
44 x 10
44 x 10
44 x 10
Next's 49.5lb.

59min


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