"time to nut up or shut up"

overhand_right

Right i have been meaning to do keep a log of my training for a while now but have never gotten around to it so this is it. I am training for strength not for asthehics. Id appreciate any advice given as i have been training about 8 months and am no expert. My friend sets out the program for me so i just follow his lead

Before I lift i do a 10min warm up



Squats

60kg x5
75kg x5
85kg x5
105kg x5
125kg x5
135kg x13( max effort set)

Barbell rack pulls

145kg x10 (3 sets)

Barbell split Squat

60kg x 10 each side (3 sets)

Reverse Crunches

12 reps (3 sets)


15/2/11

overhand_right

17/02/11

10 min warm up

Bench

40kg x5
50kg x5
60kg x5
70kg x5
85kg x5
90kg x12 (max effort)

Bent over barbell rows

90kg x 10 (3 sets)

Incline bench

70kg x 10 (3 sets)

Oly close grip row

80kg x10 (3 sets )

mrpink6789

overhand_right wrote: »

Squats


135kg x13( max effort set)

Jaysus fair play, nice numbers there!

overhand_right

19/2/11

10 min warm up

Deadlift

90kg x 5
105kg x5
130kg x5
145kg x5
160kg x5
170kg x7 max effort

Renegade Push up rows

25kg x 10 each side (3 sets)

Cable pull throughs

60kg x10 (3 sets)

Paloff press

45kg x10 each side (3 sets)

overhand_right

mrpink6789 wrote: »

Jaysus fair play, nice numbers there!

cheers man went below parallel on them hardest/best set i have done in a while

overhand_right

22/2/11

Squats night didnt feel that good going in but felt better once i got started

Squats
60kgx5
80kgx5
95kgx5
110kgx5
130kg x5
145kg x11

Rack pulls
120 x 8( 3 sets) felt tired so i dropped weight

Barbell split squats
60 x8 each side (3 sets)

Reverse crunches
12x3

good night tonight happy with the squats didnt feel to good with the rack pulls tho

overhand_right

24/2/11

Bench
40kg x5
50kg x5
62.5kg x5
75kg x5
85kg x5
95kg x8


Barbell rows

90kg x10 x3

Incline Bench

60kg x8 x3

Oly close grip row

90kg x10 x3

overhand_right

26/2/11

Deadlift

75kg x5
90kg x5
110kg x5
135kg x5
155kgx5
180kg x6 Max effort

Rengade Push ups

27.5kg x8 each side x3

Cable pull throughs

60kg x 10 each side x 3

Pal off press

50kg x 10 each side x3

overhand_right

Got the man flu bad might make it to the gym Saturday

overhand_right

just got back to the gym tonight didnt feel great to be honest had to really push myself to go

Sqauts
65kg x5
80kgx5
95kg x5
105kg x5
120kg x5
135kgx9

Romanian deadlifts

80kgsx10 x3

Reverse dumbell lunges

25kg each hand x10 x3

Reverse crunches

12 x10 x3

Really didnt have the power in my legs for a big workout but just happy to be back

howtomake

It's really not fair you men are stronger than us. I want those number haha! Nice sessions though.