The Pursuit of Power

Rycn

I've started this log to keep myself motivated and to track my progress.

Age: 22
Height: 180cm
Weight: 75kg

Day 1: Press / Shoulders
Day 2: Squat / Legs
Day 3: Bench / Chest
Day 4: Deadlift / Back

Current Targets:
Weight: 80kg+
Bodyfat: 10%

Squat: 120kg x5
Bench: 80kg x5
Deadlift: 160kg x5
Press: 60kg x5
Pullup: BW x12

Run: 2.5km x10mins

Rycn

Military Press
12 x 20kg
5 x 30kg
5 x 35kg
5 x 40kg - fairly tough.
5 x 35kg

^Was trying to find what weight to start progressing from.

DB Shoulder Press
8 x 36kg
8 x 40kg
4 x 20kg - not even half a rep on 5th.

Lateral Raises
8 x 20kg
8 x 20kg
8 x 20kg

Upright Row
8 x 30kg
8 x 40kg
8 x 40kg - last rep was only half up.

Shrugs
4 x 12 x heavy

Was a good workout, shoulders feel great afterwards.

Rycn

Back Squat
10 x 20kg
5 x 30kg
5 x 55kg - Tried a set of 60kg before this but soon as I felt the weight I stopped just incase i wasn't able to stand back up
5 x 55kg
5 x 50kg
5 x 50kg
5 x 50kg

^Again, trying to find a weight to begin from next week.

Hamstring Curl
10 x 45kg
8 x 50kg
8 x 55kg

Stretch
Hamstrings and hips.

Rycn

25/11/2010

Bench Press
12 x 20kg
5 x 40kg
5 x 65kg
5 x 65kg
5 x 65kg
5 x 65kg
5 x 65kg

Dips
10 x BW
10 x BW
7 x BW - Don't know how I couldn't manage this, maybe I didn't have enough rest after the benching.
7 x BW - Just threw in the extra set, felt bad about not finishing the previous set.

Incline DB Press
10 x 48kg - Flat. Had a brain fart and forgot to incline the bench
8 x 40kg
8 x 40kg
8 x 40kg

Lying DB Tri Ext
8 x 20kg
12 x 12kg
10 x 16kg
10 x 16kg

Overall - Good workout, bench felt great and triceps were burnt out I'll move up weight on the bench next workout.

Rycn

26/11/2010

Pullups
3 x BW - Delighted. Couldn't manage just 1 a month ago
2 x BW
2 x BW
2 x BW
2 x BW - 2 partials.
2 x BW
2 x BW
2 x Negatives
2 x Negatives

Deadlift
Spent 20 mins trying to find the ideal weight to begin 5x5 on but gave up after doing a few sets of terrible form with a heavy weight, embarrasment gave in

Bent Over Rows
5 x 40kg
5 x 50kg
5 x 60kg
5 x 50kg
-Trying to find where to start from next week.

Overall - Very happy with the Pullups, was DELIGHTED after that 1st set. Didn't gat any stretching in but will be putting in a concerted effort from next week towards flexibility and posture.

Rycn

29/11/2010

When I got to the gym the rack was being used and he said he had only started in a way that kinda seemed he'd be there for a good while so I decided to use the ghey-machine as a substitute. Luckily, I had only finished a couple of warmup sets and he was finished with the rack then

Overhead Press
5 x 40kg - So easy, flew up. Last week this weight was very, very hard when I gave it a go.
5 x 40kg
5 x 40kg
5 x 40kg
5 x 40kg
4 x 45kg - Tried this for the craic and bottled the last rep, probably could have managed it. Felt good will move up to this next week.

DB Shoulder Press
8 x 40kg
6 x 40kg - When getting the dumbells up i pulled my left shoulder so I had to stop at 6 reps.
8 x 40kg

Lateral Raises
8 x 20kg
8 x 20kg
8 x 20kg

Read-Delt Raises ?
8 x 16kg
8 x 12kg
8 x 12kg
8 x 12kg

Shrugs
16 x 50kg
16 x 50kg
16 x 50kg
16 x 50kg

Some bicep work.

Overall - Happy with the speed my oh press has increased, roll on 60kg

Rycn

*HAVEN'T BEEN UPDATING PROPERLY DUE TO THE FACT THAT MY INTERNETS BEEN ACTING UP AND I HAVE MISSED DAYS 3 AND 4 OF WEEK 2 DUE TO THE SNOW (MY GYM HAS BEEN CLOSED). I WILL BE COMPLETING THESES 2 DAYS AS EXTRA WORK TODAY AND TOMORROW*

Rycn

30/11/2010

Squats
10 x 20kg
5 x 40kg
5 x 50kg
5 x 60kg
5 x 60kg
5 x 60kg
5 x 60kg
5 x 60kg - Had to take big breaks between sets, pretty heavy but went ass to grass on every rep.

HS Leg Curls
8 x 30kg
8 x 30kg
8 x 30kg

HS Leg Extensions
8 x 20kg
8 x 20kg
8 x 20kg

Seated Calf Raises
8 x Loads
8 x Loads
8 x Loads
8 x Loads

Static Stretching
Hips and Hamstrings

Overall - Happy i'm making progress with the squats, they've been PB every rep and set since i've began.

Rycn

6/12/2010

Bench Press
20 x 20
8 x 40
5 x 60
5 x 70
5 x 70
5 x 70
5 x 70
5 x 70

Seated OH Press
20 x 20
5 x 30
5 x 40
5 x 40
5 x 40
5 x 40
5 x 40

Rycn

7/12/2010

Squats
10 x 20
5 x 40
5 x 60
5 x 62.5
5 x 62.5
5 x 62.5
5 x 62.5
5 x 62.5

Pullups
4 x BW
4 x BW :pac:
3 x BW
2 x BW
2 x BW

Rycn

9/12/2010

Bench
20 x 20
5 x 40
5 x 60
5 x 70
5 x 70
5 x 70
5 x 70
5 x 70

Rycn

14/12/2010

Seated OH Press
12 x 20
5 x 30
5 x 40
5 x 45
5 x 45
5 x 45
5 x 45
5 x 45

Rear Delt Cable Rows
10 x Stack
10 x Stack
10 x Stack
10 x Stack
10 x Stack

Lateral Raises
8 x 20
8 x 20
8 x 20

Rear Delt Cables
8 x 10
8 x 10
8 x 10

Curls
Loads

Core
Prone Bridge 3 x 30 secs
Side Bridge 3 x 30 secs
Hyper Ext 3 x 10 reps
Leg Raises 3 x 15 reps

Shattered...