What Gets Measured Gets Done

TheZ

Inspired by some of the other logs have decided to start one as a way of keeping track and make some progress

Stats

76kg
6'
10/11% body fat
Goals - get to 80kg and single digit body fat, get stronger, work on flexibility issues and conditioning

Row

5 minutes

Lunges (30kg DB X 2)

2 x 14

Squats (30kg DB X 2)

2 X 10

Weighted Chins (25kg)
3 X 5

superset with

Weighted Dips (35kg)
3 x 5

40 squats, 30 sit ups, 20 press ups and 10 pull ups
3 rounds
1st - 2m15s
2nd - 2m5s
3rd - 2m30s

TheZ

100 pull ups, 100 squats, 100 press ups, 100 sit ups

Was going to say I did Crossfit Angie but have just realised I did exercises out of sequence - should have done the 100 pressups before the squats

First time trying it - 24m36s

Pull ups took about 11 minutes or so I think.

Need to learn to kip, last 25 pull ups struggled. Found the sit ups very tough as well.

Tricep Pull Down (65)
3 x 10

Bicep Curl (17.5kg DBs)
1 x 20
1 x 14

Hanging Leg Raises

2 x 10 - feet to bar

TheZ

Weighted Chins - BW + 25kg

3 x 5

Pull Up - BW

1 x 10

Split Squat - with 2 17.5kg DBs

3 x 10 each leg

Bench Press 85kg

3 x 10

Hanging Leg Raises

3 x 10

Sit Up

1 x 20

TheZ

Seated Shoulder Press - 22.5kg DBs

3 x 10

Seated Bent Over Lat Raises - 17.5kg DBs

3 x 10

DB Row - 40kg DB

3 x 10 each arm

Sprints

6 x 200m

Foam Rolling and some stretching while recovering between each one

TheZ

Weighted Chins, Dips and Leg Press Superset

1 x 5 Chin - BW +30kg
1 x 10 LP - 160kg
1 x 5 Dip - BW + 35kg

1 x 5 Chin - BW + 30kg
1 x 10 LP - 160kg
1 x 5 Dip - BW + 35kg

1 x 5 Chin - BW + 30 kg
1 x 8 LP - 190kg
1 x 5 Dip - BW + 30kg

1 x 10 Pull Up - BW
1 x 10 Dips - BW

Stiff Leg Dead Lift 85kg
1 x 10
1 x 10
1 x8

Lying Tricep Extension - 2 17.5kg DBs
3 x10

Bicep Curls 17.5kg DBs
2 x 10

L Sits off Push up bar
1 x 5

hanging leg raises
2 x10

Tricep Machine 60
2 x 20

TheZ

Weighted Chins and Dips Supersets
1 x 5 Chin - BW + 30kg
1 x 5 DIp - BW = 35kg

1 x 5 Chin - BW + 30kg
1 x 5 Dip - BW + 35kg

1 x 5 Chin - BW + 20kg
1 x 5 Dip - BW + 20kg

1 x 10 Pull up - BW
1 x 10 Dip - BW

Lunges - 30kg DBs

4 x 10

Hanging Leg Raises - toes to bar

3 X 10

Side Bends - 25k plate

3 x 10 each side

TheZ

Seated Shoulder Press - 22.5kg DBs

3 x 10

Seated Lat Raise - 17.5kg DBs

3 x 10

Split Squat - Leg Raised - 17.5kg DBs

3 x 10 each leg

Stiff Leg Deadlift - 85kg

3 x 10

Cable Fly 35kg x 2

3 x 10

Lying Tricep Extension 17.5kg DBs

3 x 10

Side Bends 25kg plate

2 x 20 each side

Hanging Leg Raises

1 x 15

TheZ

Weighted Chins - BW + 20kg

3 x 10

BW + 40kg - managed one which is a new PB

Weighted Dips - BW + 20kg

3 x 10

DB Row - 42.5kg DB

3 x 10 - each arm


Bench Press - 75kg

3 x 10

Some abs, tricep and bicep stuff

TheZ

Seated Shoulder Press - 2 x 22.5kg DBS

3 x 10

Seated Lat Raise - 2 x 17.5kg DBs

3 x 10

Split Squat - 2 x 17.5kg DBs

3 x 10 each leg

Lunges - 2 x 30kg DBs

3 x 10

Stiff Leg Deadlift - 85kg

3 x 10

DB Row - 40kg DB

3 x 5 - each arm

Lie Down Tricep Extension - 2 x 17.5kg DBs

3 x 10

Bicep Curls - 2 x 15kg DBs

1 x 20

Hanging Leg Raises

1 x 20

TheZ

Weighted Chins and Dips

Dip 1 x 5 - BW + 35kg
Chin 1 x 5 - BW + 30kg

Dip 1 x 5 - BW + 30kg
Chin 1 x 5 - BW + 30kg

Dip 1 x 5 - BW + 30kg
Chin 1 x 5 - BW + 30kg

Dip - 1 x 10 - BW
Pull Up - 1 x 10 BW

Sprints at 100%

5 x 200m

Stretching and foam rolling to recover between each

Hanging Leg Raises

2 x 10

TheZ

Seated Shoulder Press - 22.5kg DBs

1 x 10
1 x 8
1 x 8

Right shoulder - slight pain on these - felt weak doing them. Think I need to do more overhead pressing and rotator cuff stuff

Seated Lat Raise - 17.5kg DBs

3 x 10
felt easy - need to up the weight

Leg Press - 200kg

3 x 8

Seated Leg Curl Machine - 82

3 x 10

Pull ups - Bw

3 x 10

Stiff Leg Deadlift - 85kg

3 x 5

Side Bends - 25kg

3 x 10 - each side

Cable Ab Curl - 65kg

3 x 10

TheZ

Weighted Chins and Dips Superset

Chin - 1 x 5 - BW + 30kg
Dip - 1 x 5 - BW + 30kg

Chin - 1 x 5 - BW + 30kg
Dip - 1 x 5 - BW + 30kg

Chin - 1 x 5 - BW + 20kg
Dip - 1 x 5 - BW + 20kg

Chin - 1 x 5 - BW + 20kg
Dip - 1 x 5 - BW + 20kg

DB Row - 40kg

3 x 10 each arm

Bench Press - 75kg

3 x 10

Tricep Extension 2 x 17.5kg DB

1 x 10

Bicep Curl - 2 x 17.5kg DB

1 x 10

Hanging Leg Raises

3 x 10

TheZ

Seated Shoulder Press - 22.5kg DBs

3 x 8

Lat raises - 17.5 kg DBs

3 x 10

Lunges - 27.5kg DBs

3 x 12

Incline Bench Press - 25kg DBs

3 x 10

Chin Ups - BW

3 x 10

Cable Row - 82.5

3 x 5

Tricep Extension and Bicep Curl superset 15.5kg DBs

2 x 10

Side Bend - 25kg Plate

3 x 10 each side

TheZ

Leg Press - 200kg

5 x 5

Dumbell Row - 42.5kg DB

3 x 10 each arm

Bench Press - 85kg

2 x 10
1 x 8

65kg - 1 x 10

3 rounds of run 200m, 10 pull ups, 10 squats and 10 dips

right calf felt very tight so packed it in at that stage

TheZ

Weighted Dips and Chins

Dip - BW + 30 - 1 x 5
Chin - BW + 30 - 1 x 5

Dip - BW + 30 - 1 x 5
Chin - BW + 30 - 1 x 5

Dip - BW + 20 - 1 x 10
Chin - BW + 20 - 1 x 5

Dip BW + 20 - 1 x 10
Chin - BW + 20 - 1 x 8

Dip - BW + 20 - 1 x 10
Chin - BW + 20 - 1 x 4

Dip - BW 1 x 10
Chin - BW 1 x 10

Hanging Leg Raises
1 x 20

Cable Crunch - 45

1 x 20

TheZ

Seated shoulder Press 20kg DBs

3 x 12

Seated Lat Raise 17.5kg DBs

mixed in some 1 x 10 pull ups between sets
3 x 10

these feel light now so should go heavier

Lying Tricep Extension 17.5kg DBs

3 x 10


Bicep Curl 17.5 kg DBs

1 x 20



Stiff Leg Deadlift 85kg

5 x 5

Hanging Leg Raises

1 x 10 - legs up
1 x 10 - knees up
1 x 10 knees up

Ab Cable Curls - 60kg

3 x 10



Finished creatine today so going to take a month off from it. Have tried to cut out sugar from my diet altogether apart from pre and post workout and odd piece of 88% dark chocolate

Want to start doing more stretching, foam rolling and conditioning as well. I have a chance to go to gym five or six days a week for the next month or two so going to do some pure cardio and stretching sessions and leave out the weights on those days altogether and see how i get on. Am finding the sprinting is tough on my legs when i do it so need to work on solving that with stretching foam rolling etc

TheZ

Weighted Chins
+30 - 1x4
+20 - 1x5
+20- 1 x5
BW - 1 x 10


Weighted Dips
+30 - 1 x 5
+20 1x5
+20 1x5
BW Pull Ups

Leg Press 200kg

5x5

TheZ

Shoulder Press - 22.5kg DBs

3 x 10

Lat Raise - 20kg DBs

3 x 10

Lunge - 30kg DBs x 2
3 x 10

Back Extension + 20kg
3 x 10

Tricep Cable Pulldown

60kg

3 x 10

Bicep Cable Handle Pulldown
55kg
3 x 10 each arm

Hanging Leg Raises 2 x 10
Knee Raises 1 x 10

Side Bends 25kg
3 x 10 each side

TheZ

Lie Down Barbell Row

85kg 1 x 4
75kg 2 x 5
55kg 1 x 10

Split Squat 20kg DBs

3 x 10 - each leg

Incline Bench Press 25kg DBs

3 x 10

Cable Crunches 55kg

3 x 10

TheZ

Row - 5 minutes


Weighted Chins and Dips Supersets

Chins BW + 30kg - 1 x 5
Dips BW + 30kg - 1 x 5

Chins BW + 30kg 1 x 5
Dips BW + 30kg 1 x 5

Chins BW + 20kg 1 x 5
Dips BW + 20kg 1 x 5

Chins BW + 20kg 1 x 5
Dips BW + 20kg 1 x 5


Row 500m, 40 squats, 30 press ups, 10 chins and 10 hanging leg raises toes to bar - 5m15s.

TheZ

Bench Press

85kg - 1 x 10
85kg - 1 x 5
85kg - 1 x 5
65kg - 1 x 12

Leg Press
200kg

3 x 5

One Arm DB Row - 42.5kg

3 x 10 each arm

Tricep Extension Lie Down - 2 DBS 17.5kg

3 x 10

Bicep Curls 2 DBs 17.5 kg

1 x 20

Hanging Knee to Chest 1 x 10
Hanging Legs to Bar 1 x 10
Hanging Knee to Chest 1 x 10

Cable Ab Curl 65kg

3 x 10

TheZ

Weighted Chins and Dips Supersets


1 x 5 BW + 30

1 x 5 BW + 30

1 x 5 BW + 20

1 x 5 BW + 20

1 x 10 BW

Split Squat - 20kg DBs x 2

3 x 10 each leg

Hanging Leg Raises

1 x 10 - legs
1 x 10 - knees
1 x 10 legs

TheZ

Stiff Leg Deadlift 85kg

1 x 10
4 x 5

200m run, 10 pull ups, 10 dips, 10 squats x5
9m50
slow time but didn't feel up to pushing it today

cable crunches 65kg
3 x 10

side bend - 25kg plate
3 x 10 each side

TheZ

Seated Shoulder Press - 22.5kg DBs
3 x 10

Seated Lat Raise - 20kg DBs
3 x 10

Stiff Leg Deadlift - 85kgs

5 x 5

Row 500m x 3
1.55
2.10
1.56

TheZ

Bench Press 85kg

1 x 10
1 x 8
1 x 8

Lie Down Barbell Row 75kg

3 x 10

Leg Press 200kg

1 x 5
1 x 10
1 x 8

Hanging Leg Raises

1 x 10 legs to bar
1 x 10 legs to shoulder
1 x 10 knees to chest

TheZ

10 chin ups, 10 squats, 10 press ups
5 rounds
6m10s

ab roller wheel
3 x 10

50 squats

50 press ups

plank 30 seconds x 3

TheZ

Weighted Chins and Dips
30kg
1 x 5
1 x 5

1 x 5
1 x 5

20kg

1 x 5
1x5

1x5
1x5

Lunges 30kg DBs

3 x 10

Seated Leg Curl

82kg

3 x 10

TheZ

Incline Bench Press 65kg

3 x 10

DB Row 42.5kg

3 x 10 each arm

Lying Tricep Extension 20kg DB x 2

3 x 5

Calf Raises Smith Machine 60kg

3 x 10

Bicep Curl 20kg

1 x 8
1 x8

Tricep Cable Pull down
65kg

3 x 10

Hanging Leg Raises

2 x 10

Cable Crunches 65kg

3 x 10

TheZ

Rower
3 x 500m with one minute recovery
1.55
1.56
2.05

Weighted Chins and Dips 20kg
1 x 5
1 x 5

1 x5
1 x 5

BW

1 x 5
1x 5

Felt a bit faint and had to sit down for two or three minutes

Decided to take it easy so did some tricep cable pull downs 65kg 3 x 10 and bicep cable curls 40kg 3 x 10

felt grand then so finished off

leg press 170kg
3 x 10

TheZ

Seated Shoulder Press 22.5kg DBs

3 x 10

these felt ok and no twinge in shoulder

Seated Lat Raises 20kg DBs

3 x 10

Lying Tricep Extensions 17.5kg DBs

3 x 12

these felt easy but last day the 20kg felt too heavy?

Pyramid of Hands to Feet sit ups and Press Ups
15 to 1 and 1 to 15

Stiff Leg Deadlift 85kg

5 x 6

Felt this in my stomach, maybe after the hands to feet

Side Beds 25kg plate

3 x 10 each side

TheZ

Chins and Dips - 30kg + BW
3 x 5 of each

Split Squats 20kg DBs x 2

3 x 10 each leg

DB Bench Press - 2 x 27.5kg
3 x 10

felt too light but worried about stability of getting up heavier ones into bench movement

DB row 42.5kg

3 x 10 each arm

Seated Leg curl - 82kg

3 x 10