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PostPosted: Wed Sep 23, 2009 1:35 am 
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Wed 23 Sep 09

Front Squat
44 x 10
132 x 5
220 x 3
253 x 5
253 x 5

Press
44 x 10
088 x 3
110 x 1
115.5 x 5
115.5 x 5
115.5 x 5
115.5 x 5
115.5 x 5

Deadlift
132 x 10
220 x 3
264 x 1
313.5 x 5

Pull-up
BW x 1
BW x 2
BW x 2
BW x 2
BW x 1

+ 1 set of BB complex

50min


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PostPosted: Fri Sep 25, 2009 2:00 am 
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Fri 25 Sep 09

Squat
132 x 10
220 x 5
264 x 3
308 x 1
341 x 5
253 x 2 x 5

Bench Press
044 x 10
088 x 5
132 x 3
154 x 1
176 x 5
132 x 3 x 5

Row
044 x 10
088 x 5
132 x 3
154 x 1
176 x 5
132 x 3 x 5

Lying Triceps Extension
71.5 x 12
71.5 x 9
71.5 x 7

Curl
71.5 x 12
71.5 x 9
71.5 x 5

Leg-hip Raise
0 x ??
0 x 15
0 x 10

59min

It's not as tired as I thought.


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PostPosted: Mon Sep 28, 2009 1:13 am 
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Mon 28 Sep 09

Squat
044 x 10
132 x 10
220 x 5
264 x 3
302.5 x 5
302.5 x 5
302.5 x 5
302.5 x 5
302.5 x 5

Bench Press
044 x 10
088 x 5
132 x 3
159.5 x 5
159.5 x 5
159.5 x 5
159.5 x 5
159.5 x 6

Row
044 x 10
088 x 5
132 x 3
159.5 x 5
159.5 x 5
159.5 x 5
159.5 x 5
159.5 x 6

Sit-up
44 x 10
44 x 10
44 x 12

Good-morning
49.5 x 10
49.5 x 10
49.5 x 10

62min


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 Post subject:
PostPosted: Wed Sep 30, 2009 2:52 am 
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Wed 30 Sep 09

Front Squat
044 x 10
132 x 5
220 x 3
253 x 5
253 x 5
Try to keep this light, about 75% of Friday's squat.

Press
044 x 10
088 x 3
110 x 1
121 x 1
132 x 5
099 x 3 x 5

Deadlift
132 x 10
220 x 3
264 x 1
319 x 5
Nice.

Chin-up
BW x 5
BW x 5
BW x 3
BW x 3
BW x 3

+ 1 set of BB complex

48min

Now I'm only working part time as a Physics tutor so everything is easy to manage. But next week I'll start my new (real) job and the office is very far away from my place which mean less sleep, bad diet and missed workouts. This is gonna be suck. I've never missed one workout since I started this 5 months ago.


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PostPosted: Fri Oct 02, 2009 1:16 am 
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Posts: 719
Fri 2 Oct 09

Squat
044 x 10
132 x 5
220 x 5
264 x 3
308 x 1
346.5 x 5
258.5 x 2 x 5

Bench Press
044 x 10
088 x 5
132 x 3
154 x 1
181.5 x 5
132 x 3 x 5

Row
044 x 10
088 x 5
132 x 3
154 x 1
181.5 x 5
132 x 3 x 5

Lying Triceps Extension
71.5 x 12
71.5 x 11
71.5 x 7

Curl
71.5 x 12
71.5 x 8
71.5 x 5

Leg-hip Raise
0 x 15
0 x 15
0 x 12

63min


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 Post subject:
PostPosted: Sun Oct 04, 2009 9:45 am 
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Posts: 719
Sun 04 Oct 09

Felt a little tired due to lack of sleep, only 5-6 hours a night for this whole week and next week could be worse. :(

Squat
044 x 10
132 x 5
220 x 4
264 x 1
308 x 5
308 x 5
308 x 5
308 x 5
308 x 5

Bench Press
044 x 10
088 x 5
132 x 3
154 x 1
165 x 5
165 x 5
165 x 5
165 x 5
165 x 5

Row
044 x 10
088 x 5
132 x 3
154 x 1
165 x 5
165 x 5
165 x 5
165 x 5
165 x 5

Sit-up
44 x 12
44 x 12
44 x 12

Good-morning
55 x 10
55 x 10
55 x 10

63min

Very tired, but felt good I could complete all the reps.


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 Post subject:
PostPosted: Tue Oct 06, 2009 9:45 am 
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Tue 06 Oct 09

Front Squat
044 x 10
132 x 5
220 x 3
258.5 x 5
258.5 x 5

Press
044 x 10
088 x 3
110 x 1
121 x 5
121 x 5
121 x 5
121 x 5
121 x 5

Deadlift
132 x 10
220 x 3
264 x 1
286 x 1
324.5 x 5
The calluses at my fingers are really hurt. I always use chalk and I think I squeezed the bar very tight already, yet I still have a problem with the grip.

Pull-up
BW x 1.9
BW x 2
BW x 2
BW x 2
BW x 2

+ 1 set of BB complex

48min


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 Post subject:
PostPosted: Thu Oct 08, 2009 8:48 am 
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Posts: 719
Thu 8 Oct 09

Squat
044 x 10
132 x 5
220 x 3
264 x 1
308 x 1
352 x 4
352 x 3
Stall.

Bench Press
044 x 10
088 x 5
132 x 3
154 x 1
187 x 4
187 x 3
Stall.

Row
044 x 10
088 x 5
132 x 3
154 x 1
187 x 4
187 x 4
Stall.

Lying Triceps Extension
71.5 x 12
71.5 x 12
71.5 x 7

Curl
71.5 x 12
71.5 x 9
71.5 x 6

Leg-hip Raise
0 x 15
0 x 15
0 x 14

63min

The iron is somehow heavier than usual today. :(


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 Post subject:
PostPosted: Sun Oct 11, 2009 8:20 am 
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Sun 11 Oct 09

Squat
044 x 10
132 x 5
220 x 4
264 x 1
313.5 x 5
313.5 x 5
313.5 x 5
313.5 x 5
313.5 x 5

Bench Press
044 x 10
088 x 5
132 x 3
154 x 1
170.5 x 5
170.5 x 5
170.5 x 5
170.5 x 5
170.5 x 4

Row
044 x 10
088 x 5
132 x 3
154 x 1
170.5 x 5
170.5 x 5
170.5 x 5
170.5 x 4
170.5 x 4

Sit-up
44 x 14
44 x 12
44 x 10

Good-morning
60.5 x 10
60.5 x 10
60.5 x 10

70min


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 Post subject:
PostPosted: Tue Oct 13, 2009 7:43 am 
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Posts: 719
Tue 13 Oct 09

Front Squat
044 x 10
132 x 5
220 x 3
264 x 5
264 x 5

Press
044 x 10
088 x 3
110 x 1
121 x 1
137.5 x 5
099 x 3 x 5
Good.

Deadlift
132 x 10
220 x 3
264 x 1
286 x 1
330 x 2
Only 2 reps, that's all I got today. Even the warm-up sets felt heavy.

Chin-up
BW x 5
BW x 5
BW x 2
BW x 3
BW x 3

+ Some BB complexes

50min


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 Post subject:
PostPosted: Thu Oct 15, 2009 8:23 am 
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Posts: 719
Thu 15 Oct 09

Squat
044 x 10
132 x 5
220 x 3
264 x 1
308 x 1
352 x 5
258.5 x 2 x 5

Bench Press
044 x 10
088 x 5
132 x 3
154 x 1
187 x 5
137.5 x 3 x 5

Row
044 x 10
088 x 5
132 x 3
154 x 1
187 x 5
137.5 x 3 x 5

Lying Triceps Extension
71.5 x 12
71.5 x 9
71.5 x 6
A little disappointed.

Curl
71.5 x 12
71.5 x 9
71.5 x 6

Leg-hip Raise
0 x 15
0 x 15
0 x 10

63min

Felt great, everything goes according to plan with new 3 PRs.


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 Post subject:
PostPosted: Sun Oct 18, 2009 8:06 am 
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Posts: 719
Sun 18 Oct 09

Squat
044 x 10
132 x 5
220 x 4
264 x 1
319 x 5
319 x 5
319 x 5
319 x 5
319 x 5

Bench Press
044 x 10
088 x 5
132 x 3
154 x 1
170.5 x 5
170.5 x 5
170.5 x 5
170.5 x 5
170.5 x 5

Row
044 x 10
088 x 5
132 x 3
154 x 1
170.5 x 5
170.5 x 5
170.5 x 5
170.5 x 5
170.5 x 5

Sit-up
44 x 14
44 x 12
44 x 12

Good-morning
66 x 10
66 x 10
66 x 10

68min


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 Post subject:
PostPosted: Tue Oct 20, 2009 9:45 am 
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Posts: 719
Tue 20 Oct 09

Front Squat
044 x 10
132 x 3
220 x 1
264 x 5
264 x 5

Press
044 x 10
088 x 3
110 x 1
126.5 x 5
126.5 x 5
126.5 x 5
126.5 x 5
126.5 x 5

Deadlift
132 x 10
220 x 3
264 x 1
286 x 1
330 x 5
This is what I aim for, at last, FTW!

Pull-up
BW x 1
BW x 2
BW x 2
BW x 2
BW x 1

BB complexes x 2 sets

54min


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 Post subject:
PostPosted: Thu Oct 22, 2009 9:22 am 
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Posts: 719
Thu 22 Oct 09

Squat
044 x 10
132 x 5
220 x 3
264 x 1
308 x 1
357.5 x 5
264 x 2 x 5

Bench Press
044 x 10
088 x 5
132 x 3
154 x 1
176 x 1
192.5 x 3
143 x 3 x 7

Row
044 x 10
088 x 5
132 x 3
176 x 1
192.5 x 4
143 x 3 x 6

Lying Triceps Extension
71.5 x 12
71.5 x 12
71.5 x 8

Curl
71.5 x 12
71.5 x 9
71.5 x 6

Leg-hip Raise
0 x 15
0 x 15
0 x 12

66min


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 Post subject:
PostPosted: Fri Oct 23, 2009 6:46 am 
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Posts: 719
Fri 23 Oct 09

Day off.

Evil8 BB complexes @ 66 x 3sets

To the pool in the evening, swam for 30 min. Felt a little annoyed because the pool was so crowded.


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