Filthy dirty log

awesom-o

Hello,

I've decided to start logging my workouts and training.

I do kickboxing and weightlifting, in that order. I started weight training in February on my physio's advice after tearing my hamstring. For the first bit I struggled to get my technique right. Now I have the techniques right I want to add some kgs on the bar.

My training is kind of all over the place. I focus on pyramiding squats, deadlifts , bench and military press. After that I just do what I fell like. I'd appreciate If anybody wants to comment on my routines because I'm a bit clueless at the moment.

My goals are to keep improving as a kickboxer, get stronger and get a chiseled physique.

I'm 6 foot and weigh 74kgs.

Any advice or comments are more then welcome.

awesom-o

23.11.2007

Squat
70kg *12
80kg *12
90kg *10
95kg *8
100kg *5,*4

Bench Press
60kg *12
65kg *10,*10
67.5kg *9,*7

Chin-up
BW *12
+20lbs *12,*12,*12

Farmers Walk
50lbs *8,*8,*8 - 1 rep is about 10 steps

Weighted Crunch
20kg *25,*25,*25

Hamstring Curl
Level 12 *12
Level 14 *12,*12

Comments:
Good workout. Squats felt good, nice and deep. Need to add more weight to the bench. Gym was empty so I could do some farmers walks - I need to work on my grip.

awesom-o

25.11.2007

Deadlifts
60kg *12
90kg *12
100kg *12
110kg *6,*8
130kg *3,*2

Military Press
Bar *15
40kg *12,*12
45kg *10,*8

Lat Pull Down
Level 10 *15
Level 12 *12
Level 13 *10
Level 14 *6,*6

Dumbell Bench
100lbs *12,*12,*12

Reverse Barbell curls
30kg *12*12,*12

Triceps push downs
Level 12 *12
Level 13 *10,*10

Hanging leg raises *12,*12,*12

Comments:
Grip on deadlifts is definitely stronger. Need to add weight to Military Presses.

awesom-o

27.11.2007

Squat
70kg *12
80kg *12
90kg *10,*10
100kg *5,*5

Bench Press
60kg *12
65kg *10,*10
70kg *8,*5

Chin-up
BW *12
+20lbs *12,*12
+30lbs *8,*4

Farmers Walk
50lbs *8,*8,*8 - 1 rep is about 10 steps

Weighted Crunch
25kg *25,*25,*25

Hamstring Curl
Level 12 *12
Level 14 *12
Level 15 *12

FunkZ

Hey man, ya should probably do the squats and bench press on seperate days. And if you want to add weight onto your bench try doing five sets of five reps on a heavy weight for a few weeks, I'd say find your one rep max and try to lift 85% to 90% of it 5 x 5.

awesom-o

Cheers man.

I squat and bench on the same day because I like to do full body workouts. Unfortunately I can never get a settled routine because of work and kickboxing commitments. I like to squat or deadlift in each of these routines so that means benching with one of them.

awesom-o

30.11.2007

Deadlifts
60kg *15
90kg *12
110kg *8,*8,*8
130kg *3,*3,*3

Military Press
Bar *15
40kg *12
42.5kg, *10
45kg *8
47.5kg *5,*4

Lat Pull Down
Level 10 *15
Level 12 *10,*10
Level 14 *6,*6

Dumbell Bench
100lbs *12,*12,*12

Reverse Barbell curls
30kg *12*12,*12

Triceps push downs
Level 12 *12
Level 13 *10,*10

Hanging leg raises *12,*12,*12

awesom-o

2.12.2007

Squat
70kg *12
90kg *12
100kg *8,*7,*6

Bench Press
65kg *12
67.5kg *10,*10
70kg *8,*7

Chin-up
BW *12
+20lbs *12,*12
+30lbs *8,*8

Farmers Walk
50lbs *8,*8,*8 - 1 rep is about 10 steps

Weighted Crunch
25kg *25,*25,*25

Hamstring Curl
Level 12 *12
Level 14 *12
Level 15 *12

awesom-o

5.12.2007

Deadlifts
60kg *15
100kg *10,*10,*10
130kg *3,*2,*3

Military Press
Bar *15
40kg *12,*12
45kg *10
47.5kg *8,*4

Lat Pull Down
Level 11 *12
Level 13 *10,*10
Level 14 *8,*8

Dumbell Bench
100lbs *12,*12,*12

Reverse Barbell curls
30kg *12*12,*12

Triceps push downs
Level 12 *12
Level 13 *10,*10

Hanging leg raises *15,*15,*15

awesom-o

I'm going to switch up training for a while. I won't be training much over Christmas period so for the next month or so I'm going to try get 3-4 days a week in the gym.

Im going to split it up :
Chest and tris (bench, Close grip bench, DB fly, french press and tri ext.)
Legs and core (squat, stiff leg DL, lunge, leg curl, calf raise, weighted crunches, and hankging leg raises)
Back, shoulders and arms (military press, bent over row, chin ups, lat pull down, barbell curl)

appreciate any comments on this - thanks.

awesom-o

8.12.2007

Bench
60kg *12
70kg *6,*5,*5,*5

Close grip bench
40kg *12
50kg *8,*8,*8
55kg *4

Dumbell Fly
80lbs *12,*12
90lbs *8,*12

French press
Bar *12
30kg *8,*8,*9,*11

Tri extension
Level 12 *12
Level 13 *9,*8,*8

awesom-o

9.12.2007

Squat
70kg *12
100kg *6,*6,*6,*8

Straight Leg Deadlift
60kg *12
80kg *8,*8,*7,*10

Dumbell lunge
45lb 'bells *16,*16,*20

Leg Curl
Level 12 *12
Level 14 *10,*10,*10

Hanging Leg Raise
*15,*15,*15

Machine Calf Raise
50kg *12,*12,*12

Weighted Crunch
50lbs *20,*20,*20

awesom-o

12.12.2007

Bent Over Row
40kg *15
50kg *12
60kg *8,*10
70kg *6,*6

Military Press
40kg *12
45kg *10,*10
47.5kg *6,*5

Weighted Pull up
20lbs *12
25lbs *10,*10
30lbs *7,*6

Lat Pull down
Level 10 *12
Level 12 *12,*12
Level 14 *4

Barbell Curl
30kg *12
35kg *12,*10

Good workout. I haven't done Bent over rows before, but they're fairly easy to get the form right. Hopefully I'll get to the gym on Saturday if Im not too hungover.

awesom-o

15.12.2007

Bench Press
Bar *15
60kg *12
70kg *6,*6,*5,*5

Close Grip Bench
50kg *8,*8,*8,*8

Dumbell flys
45lbs bells *8,*8,*8,*8

French Press
30kg *12,*12,*12

Cable Tri push downs
Level 12 *12
Level 13 *8,*8,*8

Suprisingly good workout - despite the fact that I was drinking the night before. The whole drinking water in between drinks seemed to work well for me. Not that I'm going to make a habit of it.

awesom-o

17.12.2007

Squat
60kg *12
100kg *6,*5
80kg *12
90kg *8,*8,*5

Straight Leg Deadlift
60kg *12
80kg *12,*10,*10,*10

Dumbell lunge
45lb 'bells *16,*16,*16

Hanging Leg Raise
*15,*15,*15

Machine Calf Raise
45kg *15,*15,*15

Comments:

Poor squating. Note to self - dont go from warming up @ 60 kg to 100kg on the one set.

awesom-o

18/12/2007

Forgot book - quick workout
Row
Military press
Weighted Chins
Lat pull down
Barbell Curl
Reverse Curl

awesom-o

20.12.2007

Bench Press
Bar *15
60kg *12
70kg *6,*6,*5,*5, *8- with spot

Close Grip Bench
50kg *8,*8,*8,*8

Dumbell flys
45lbs bells *10,*10,*10,*10

French Press
30kg *12,*12,*12

Cable Tri push downs
Level 12 *12
Level 13 *8,*8,*8

awesom-o

22.12.2007

Squat
60kg *12
80kg *10
90kg *8
95kg *8,*6
100kg *5,*4,*4

Straight Leg Deadlift
60kg *12
80kg *10,*10,*10,*10

Dumbell lunge
45lb 'bells *16,*20,*20

Hanging Leg Raise
*15,*15,*15

Machine Calf Raise
50kg *10,*10,*10

Much better squatting very happy with form

awesom-o

23.12.2007

Military Press
Bar *15
40kg *12
45kg *10,*10
50kg *4,*3,*3

Bent Over Row
50kg *15
60kg *12,*10,*10
70kg *6

Weighted Pull up
20lbs *12
25lbs *10,*10
30lbs *6,*6

Barbell Curl
30kg *12,*12,*12,*12

Hammer Curl
15lb 'bells *10
20lb *10
30lb *10

Good workout. For some reason I just wanted to get a good pump in my arms. So the isolation work was done superslow.

awesom-o

20.12.2007

Bench Press
60kg *12
65kg *10
70kg *5,*6,*5,*8- with spot - didn't fail so I'm going to up it to 75kgs next workout

Close Grip Bench
50kg *7,*8,*9,*8

Dumbell flys
45lbs bells *12,*12,
50lbs bells *10,*10

French Press
30kg *12,*12,*12

Cable Tri push downs
Level 12 *12
Level 14 *8,*7,*7 - well failed on 7.5 on the last 2 sets

awesom-o

29.12.2007

Squat
Bar *15
60kg *12
70kg *12
90kg *10,*10
100kg *6,*6
105kg *4,*4

Machine leg curl
Level 10 *12
Level 12 *12
Level 14 *10,*8
Level 15 *6

Machine Calf Raise
35kg *12
45kg *12,*12,*10

Hanging Leg Raise
*15,*15,*15,*15

I think this will be my leg routine from now on. I was doing stiff leg deadlift -but I'm not happy with my form.

awesom-o

23.12.2007

Military Press
Bar *15
40kg *12
45kg *9,*10
50kg *4,*4,*5

Bent Over Row
50kg *15
60kg *10,*10
70kg *8,*8

Weighted Pull up
20lbs *12
25lbs *10,*10
30lbs *7,*7

Barbell Curl
30kg *12,*12,*12,*12

Hammer Curl
20lb bells *12,*12
14kg bells *8,*8


Good workout. Definitely getting stronger at the Military Pressing and Weighted Pull ups

awesom-o

3.1.2008

Bench Press
Bar *15
60kg *12
65kg *10
70kg *8,*6,*6
75kg *4,*3

Close Grip Bench
50kg *10,*10
55kg *6,*5


Dumbell flys
50lbs bells *10,*10,*10,*10

French Press
30kg *12,*12,*12

Cable Tri push downs
Level 12 *12
Level 14 *8,*8,*8

Happy with bench - I seem to be getting this sorted

awesom-o

4.1.2008

Squat
Bar *15
60kg *12
70kg *10
90kg *8,*8
100kg *6,*6
110kg *3,*2

Machine leg curl
Level 10 *12
Level 14 *10
Level 15 *10,*9,*8

Machine Calf Raise
45kg *12
50kg *12,*12,*12

Hanging Leg Raise
*15,*15,*15,*15

Good session - I'd say I'll be in DOMSville tomorrow.

awesom-o

6.1.2008

Military Press
Bar *15
40kg *12
45kg *10,*10
50kg *6,*6,*6

Seated Cable Row
Level 10 *15
Level 12 *10
Level 13 *10
Level 14 *8,*7

Weighted Pull up
BW *12
25lbs *9,*10
30lbs *8,*8

Barbell Curl
30kg *12
32.5kg *12,*10,*12

Good workout. Go up 2.5kgs on Military Press next time.

awesom-o

8.1.2008

Bench Press
Bar *15
60kg *12
65kg *12
70kg *7,*7
75kg *6,*5,*4

Close Grip Bench
50kg *9,*10
55kg *6,*6


Dumbell flys
50lbs bells *10,*8,*8,*8

French Press
30kg *12,*12,*12

Cable Tri push downs
Level 12 *12
Level 14 *6,*7,*6

Not a good workout not as strong as the last one. Maybe it has something to do with going to failure on my last 2 sets of bench.

awesom-o

9.1.2008

Squat
Bar *15
60kg *12
70kg *10
90kg *8
95kg *8
100kg *5,*4
105kg *3,*3

Machine leg curl
Level 12 *12
Level 15 *10,*10,*10,*10

Machine Calf Raise
40kg *12,*12,*12,*12

Hanging Leg Raise
*15,*15,*15,*15

awesom-o

12.1.2008

Military Press
Bar *15
42.5kg *12
47.5kg *10,*8
50kg *3,*3,*3

Seated Cable Row
Level 12 *15
Level 13 *10,*10
Level 14 *8,*8

Weighted Pull up
20lbs*12
25lbs *8,*10
30lbs *8,*6

Barbell Curl
30kg *12,*12
35kg *9,*8

Hammer Curl
12kg *10,*8
14kg *6,*7

Comments:

Very poor pressing. I don't know what went wrong. It was so easy last week. Although this week I did use different plates. Yes, thinking about it it had to be the plates and nothing to do with me! No I think I need to do more warm up sets.

The rest of the workout was poor too because I was so disappointed with the pressing.

awesom-o

13.1.2008

Bench Press
60kg *12
65kg *8
70kg *6,*6,*7
75kg *6,*6

Close Grip Bench
50kg *12,*10,*10
55kg *8

Dumbell flys
50lbs bells *10,*9,*8,*10

French Press
30kg *12,*12
35kg *5

Cable Tri push downs
Level 12 *12
Level 14 *8,*7,*10