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Posted: Fri Jul 31, 2009 12:16 am
by Johnny
31 Jul 09

Workout A

Squat
44 x 5
132 x 5
220 x 3
264 x 1
286 x 1
313.5 x 5
313.5 x 5
313.5 x 5
Next's 319lb.

Bench Press
44 x 10
88 x 5
132 x 3
154 x 1
170.5 x 4
170.5 x 4
170.5 x 3
Each step of progression is very hard.

Deadlift
132 x 5
220 x 3
264 x 1
280.5 x 3
Superrr heavy.

Lying Triceps Extension
71.5 x 13
71.5 x 11
More than 12 reps; I'll try 77lb next time.

Curl
66 x 12
66 x 10

68min

Posted: Mon Aug 03, 2009 2:15 am
by Johnny
03 Aug 09

Workout B

Squat
44 x 5
132 x 5
220 x 3
264 x 1
286 x 1
319 x 5
319 x 5
319 x 5
Next's 324.5lb.

Press
44 x 5
88 x 3
110 x 1
132 x 5
132 x 4
132 x 3
Every rep was heavy. My body was shaken and tend to lean to the right side (I am right-handed). I can feel that I used more strength from my right arm than the left. I'll back off to 121lb next time.

Row
88 x 7
132 x 3
154 x 7
154 x 7
154 x 7
Next 's 159.5lb.

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

Sit up
22 x 20
44 x 12

Leg-hip Raise
0 x 12
0 x 10

64min

Posted: Wed Aug 05, 2009 2:19 am
by Johnny
05 Aug 09

Workout A

Squat
44 x 5
132 x 5
220 x 3
264 x 1
308 x 1
324.5 x 5
324.5 x 4
324.5 x 3

Bench Press
44 x 10
88 x 5
132 x 3
154 x 1
170.5 x 4
170.5 x 3
170.5 x 3
Poor.

Deadlift
132 x 5
220 x 3
264 x 1
280.5 x 5
My fingers ached. Next's 286lb.

Lying Triceps Extension
77 x 10
77 x 10

Curl
66 x 13
66 x 10
Next's 71.5lb.

63min

Yesterday I met my friend that I haven't seen for couple of months. She told me that I'm look 'bigger and chubbier'. I like the first comment, but chubbier? maybe I eat too much, haha. I'm still wearing my belt using the same hole though.

Posted: Fri Aug 07, 2009 5:20 am
by Johnny
07 Aug 09

Workout B

Squat
44 x 5
132 x 5
220 x 3
264 x 1
308 x 1
324.5 x 5
324.5 x 5
324.5 x 3

Press
44 x 5
88 x 3
110 x 1
121 x 5
121 x 5
121 x 5
Back-off period#1.

Row
88 x 7
132 x 3
159.5 x 7
159.5 x 7
159.5 x 7
Next 's 165lb.

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

Sit up
22 x 20
44 x 12

Leg-hip Raise
0 x 15
0 x 11

66min

I'll definitely(?) go swimming tomorrow. My planning equals procrastination.

Posted: Sat Aug 08, 2009 9:40 am
by Johnny
08 Aug 09

Swimming, at last.

50m x 20 @ constant speed.

40min

Posted: Mon Aug 10, 2009 1:02 am
by Johnny
10 Aug 09

Workout A

Squat
44 x 5
132 x 5
220 x 3
264 x 1
308 x 1
324.5 x 5
324.5 x 5
324.5 x 3
This is harder than it's all ever been.

Bench Press
44 x 10
88 x 5
132 x 3
154 x 1
170.5 x 5
170.5 x 5
170.5 x 5
A progress! I'm so glad. Next's 176lb, that's about my weight now.

Deadlift
132 x 5
220 x 3
264 x 1
286 x 3
The 4th rep was failed attempt. I managed to pull the barbell from the floor but could not stand up straight.

Lying Triceps Extension
77 x 11
77 x 10

Curl
71.5 x 9
71.5 x 7

66min

I always use a double-overhand grip in deadlift. It's stated in SS that I(novice) should be able to deadlift with a double-overhand grip (for a few months). Although I know really know the missing reps come from my grip or not, I think it is time now to change to use an alternate grip in thew work set. Any comment?

Posted: Wed Aug 12, 2009 5:29 am
by Johnny
12 Aug 09

Workout B

Squat
44 x 5
132 x 5
220 x 3
264 x 1
308 x 1
324.5 x 5
324.5 x 5
324.5 x 5
Next 330lb.

Press
44 x 5
88 x 3
110 x 1
126.5 x 5
126.5 x 5
126.5 x 5
Back-off period#2.

Row
88 x 7
132 x 3
154 x 1
165 x 6
165 x 6
165 x 5

Chin-up
BW x 5
BW x 5
BW x 4.5

Sit up
22 x 20
44 x 12

Leg-hip Raise
0 x 15
0 x 10

67min

Posted: Fri Aug 14, 2009 2:23 am
by Johnny
14 Aug 09

Workout A

Squat
44 x 5
132 x 5
220 x 3
264 x 1
308 x 1
330 x 5
330 x 4
330 x 3

Bench Press
44 x 10
88 x 5
132 x 3
154 x 1
176 x 5
176 x 4
176 x 3

Deadlift
132 x 5
220 x 3
264 x 1
286 x 5
Next's 291.5lb. Changing to use an alternate grip doesn't seem to help much, still feel that it's heavy like hell.

Lying Triceps Extension
77 x 11
77 x 10

Curl
71.5 x 10
71.5 x 8

61min

Posted: Sat Aug 15, 2009 6:55 am
by Johnny
15 Aug 09

Swimming
50m x 20

45min

The small kid in the track next to mine swims two times faster than me without any rest and for longer period of time. Good for him! (I jealous even a small kid)

Posted: Mon Aug 17, 2009 2:23 am
by Johnny
17 Aug 09

Workout B

Squat
44 x 5
132 x 5
220 x 3
264 x 1
308 x 1
330 x 5
330 x 5
330 x 3

Press
44 x 5
88 x 3
110 x 1
132 x 5
132 x 5
132 x 4

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

Pull-up
BW x 3
BW x 3
BW x 2.5

Sit up
22 x 20
44 x 12

Leg-hip Raise
0 x 15
0 x 12

68min

Posted: Wed Aug 19, 2009 2:41 am
by Johnny
19 Aug 09

Workout A

Squat
44 x 5
132 x 5
220 x 3
264 x 1
308 x 1
330 x 5
330 x 5
330 x 3
The squats felt even harder than the last time.

Bench Press
44 x 10
88 x 5
132 x 3
154 x 1
176 x 5
176 x 5
176 x 3.5
154 x 4
Added 1 back-off set.

Deadlift
132 x 5
220 x 3
264 x 1
291.5 x 5
Nice, next's 297lb. I forgot to wear the belt in the work set. Unexpectedly, I was able to complete the set.

Lying Triceps Extension
77 x 12
77 x 9

Curl
71.5 x 11
71.5 x 8

62min

Posted: Fri Aug 21, 2009 3:07 am
by Johnny
21 Aug 09

Workout B

Squat
44 x 5
132 x 5
220 x 3
264 x 1
308 x 1
330 x 5
330 x 5
330 x 5
A progress! next's 335.5lb.

Press
44 x 5
88 x 3
110 x 1
121 x 1
132 x 5
132 x 5
132 x 4
Again.

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

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

Sit up
33 x 20
44 x 12

Leg-hip Raise
0 x 17
0 x 10

70min

Posted: Sat Aug 22, 2009 9:03 am
by Johnny
22 Aug 09

Swim 50m x 20, took 42min.

Posted: Mon Aug 24, 2009 1:47 am
by Johnny
24 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 4
335.5 x 3

Bench Press
044 x 10
088 x 5
132 x 3
154 x 1
176 x 5
176 x 4
176 x 3
Worse than the last time.

Deadlift
132 x 5
220 x 3
264 x 1
297 x 5
My fingers ached. Next's 302.5lb.

Lying Triceps Extension
77 x 12
77 x 10

Curl
71.5 x 11
71.5 x 9

62min

Posted: Wed Aug 26, 2009 2:59 am
by Johnny
26 Aug 09

Workout B

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 4
132 x 3
110 x 4
Worse than the last time. Added one back-off set.

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

Pull-up
BW x 3
BW x 2.9
BW x 2
The pull/chin-ups are getting worse.

Sit up
33 x 20
44 x 12

Leg-hip Raise
0 x 17
0 x 10

71min