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Progress to 83kg

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  • 08-01-2011 9:40pm
    #1
    Ice87
    Registered Users Posts: 315 ✭✭


    Ok I've been meaning to do one of these for a while and now I'm going to man up, some of the other threads are a great read and looks like it would be a good motivator for me to keep track of my lifts and progress which I haven't been doing.

    Right so stats at the moment are 6ft 77kg and bodyfat percent in and around 13-14% but haven't measured it in a while. Eating healthy with no fast foods at all in my diet and off the drink for a few weeks too so hopefully I can get to where I want to be.

    Goals are to ultimately get up to 82-83 kg and bodyfat percent in and around 10%. I reckon getting to 82kg is reachable July. If it comes quicker its a bonus.

    My one rep max lifts at the moment are
    Squat 100kg
    Bench 75kg
    Deadlift 120kg


    So today is the first day of the log

    Workout was

    Squats
    8x60kg
    8x75kg
    5x80kg
    4x 85kg

    Calf raises
    80kg x 10 x 4

    Clean and Jerk
    30kg x 10
    35kg x 8
    35kg x 8

    Dumbell press
    20kg x 8 x 4

    Power partials
    8x10kgx3

    Calf push machine
    10x10(machine num)
    10x13
    10x13
    14x 13

    Leg extension machine
    10x9x3


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    #2
    Ice87
    Registered Users Posts: 315 ✭✭Ice87


    Back a bit sore after today, haven't done a deadlift in about 3 months and i'm sure my form is off so i'll ease myself back into them..anyway

    Chins
    10,8,6

    Lat pulldown
    3x10x10(10)

    Weighted crunches
    15kgx 3x20

    Deadlifts
    85kgx3x5

    Cable pull
    185x3x10

    Shoulder shrugs
    28kgx 3x 10

    Reverse flys
    10kg x3x10

    Bycycle crunches
    40

    Pull ups
    10


  • Options
    #3
    Ice87
    Registered Users Posts: 315 ✭✭Ice87


    Case of the DOMS yesterday so day off..

    Today

    Dips
    10
    8x12kg weighted
    8x 14kg

    Dumbell Bench
    28kg x 1x8
    28kg x 1x6
    28kg x 1x6

    Overhead cable pull
    85num x8
    95 x 8
    95 x 8

    Decline dumbell Bench
    22kg x 8 x 1
    22kg x 6 x2

    Skullcrushers
    10kg x 3 x 10

    Dumbell flys
    16kg x 2 x 8
    16kg x 1x 6

    Few ab excersises too..


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