Page **3** of **41**

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