Justice Training Log

Justice101

Hey, using this log to motivate myself and keep track of my progress. I’ve been doing weights since I was about 17, mickey mouse stuff though, only started getting serious September 2008 sorting out the diet etc. I started the StrongLifts 5x5 programme about 10 days ago or so. (www.stronglifts.com) I hope to stick to this programme as best as I can. Criticism welcomed! First my details:

Sex: Male
Age:19
Height: 5ft 10"
Weight: 65 kg

Measurements:
Chest...89cm
Arm...28cm
Forearm...26cm
Stomach...76cm
Thigh...47cm
Calf...35cm
Neck...32cm

Goals:

(Short-term - within 3 months)
Squat 100lb
Bench body weight
Increase weight to 75kg

(Medium-term - within 6 months)
Squat BW
Bench 150lbs
Increase weight to 80kg

(Long-term - within 12 months)
Less body fat, more visible 6 pack
Lose fat under chin
Squat 1.5x body weight
Bench 200lbs


First 5x5 Workout (23/4/09) I did:
Squats (40lbs) 5x5
Bench Press (40lbs) 5x5
Inverted Rows (BW) 3x12
Push ups (BW) 3x20
Reverse Crunch (X) 3x12

Thoughts: Started with 40lbs like the programme said. Found it very easy, particularly bench press. Will stick to programme, adding 5lbs each workout to avoid injury and practice technique.


Workout #2 (25/4/09):
Squats (45lbs) 5x5
Overhead Press (40lbs) 5x5
Deadlifts (40lbs) 1x5
Chin Ups (BW) 3x(10,8,6)
Prone Bridges 3x30sec


Workout #3 (1/5/09):
Squats (55lb) 5x5 (smith machine in college gym)
Bench Press (100lbs) 5x5 (smith machine in college gym)
Inverted Rows (BW) 3x(15,12,10)
Push ups (BW) 3x20
Reverse Crunch (X) 3x12

Thoughs: Had to do this in the college gym where they have no barbells. Programme says not to use smith machine but had no choice, it was that or nothing. Increased the weight to compensate for lack of barbell.


Workout #4 (3/5/09):
Squats (dumbells 30lbs + 30lbs) 5x5
Overhead Press (dumbells 25lbs + 25lbs) 5x5
Leg Extension Machine (Weight 8) 5x5
Lat Pull down (Weight 11) 5x5
Prone Bridges 3x30sec

Thoughts: Again had to use college gym and had to mix it up a bit due to a busy gym.

Workout #5 (5/5/09):
Squats (60lbs) 5x5
Bench Press (60lbs) 5x5
Inverted Rows (BW) 3x(15,12,10)
Push ups (BW) 3x20
Reverse Crunch (X) 3x12

Thoughts: Squats getting hard, bench press still far too easy.

cardio,shoot me

you will notice later on that squat will increase steadier than bench

Justice101

Workout #6 (07/05/09):
Squats (65lbs) 5x5
Overhead press (50lbs) 5x5
Deadlifts (45lbs) 1x5
Pull Ups (BW) 3x(6,5,5)
Prone Bridges 3x30sec

Thoughts: Legs are being worked out nicely with the squats, will increase it to 70 pounds next time no probs. Not very good at the overhead press though...much more weight and Id say Ill get a bit of pain in my upper back so gona have to build up strenght slowly on that one I think. Pull ups are tough...only getting 6,5,5 on them as apposed to 10,8,6 on the chin ups.

Justice101

Workout #7 (9/05/09)
Squats (70lbs) 5x5
Bench (80lbs) 5x5
Inverted Rows 3x(15,12,10)
Push Ups 3x20
Reverse Crunch 3x12

Workout #8 (11/05/09)
Squats (75lbs) 5x5
Overhead Press (55lbs) 5x5
Deadlifts (55lbs) 1x5
Chip Ups (BW) 3x(10,7,4)
Prone Bridges 3x30sec

bigstar

are you the pounds is right, as in the bar is 45lbs or 20kg.

Justice101

The bar I use isnt an olypic bar so im not counting it. Id say it only weighs a couple of kilos.

Havent updated this in a while. Was doing exams and in scotland so have neglected this a bit.

Workout #9 (13/5/09)
Squats (80lbs) 5x5
Bench (85lbs) 5x5
Inverted Rows 3x(15,12,12)
Push Ups 3x(20,20,17)
Reverse Crunch 3x12

Workout #10 (15/5/09)
Squats (85lbs) 5x5.......smith machine
Seated Overhead Press (70lbs) 5x5......smith machine
Deadlifts (70lbs) 1x5......smith machine
Pull Ups (BW) 3x(5,5,5)
Prone Bridges 3x30sec

Workout #11 (17/5/09)
Squats (85lbs) 5x5
Bench (90lbs) 5x5
Inverted Rows 3x(15,13,11)
Push Ups 2x20

Just didnt have it in me today, was close to throwing up when I stopped.

Workout #12 (1/6/09)
Squats (85lbs) 4x5
Overhead Press (65lbs) 4x5
Deadlifts (85lbs) 1x5
Chin Ups (BW) 3x(10,8,6)
Prone Bridges 3x30sec

First time back in a while so sticking at 85lb for the squat.

Workout #13 (4/6/09)
Squats (85lbs) 5x5
Bench (90lbs) 5x5
Inverted Rows 3x(15,12,11)
Push Ups 2x20

Left the Reverse chunch out as the workout had already taken me 50+min and was wrecked.