My Training Log

gazump123

So I've decided to start a training log just to keep track of my progress in the gym. I'm 15, 6ft 2 inches and 75-80kg. Should be posting in here 2 or 3 times a week. Will also be trying to do a mobility/stretching/foam rolling session once a week

12/09/2015

Front Squat
50kg x 6
60kg x 6
70kg x 6
75kg x 6

Bench Press
50kg x 6
50kg x 6
55kg x 6
55kg x 6

Single Arm Rows
22.5kg x 8
22.5kg x 8
25kg x 8

RDL
55kg x 8
65kg x 8
75kg x 8

Shoulder Press
20kg x 8
25kg x 8
25kg x 8

Plank
3 x 1 minute

gazump123

Did another session at home. Mainly foam rolling and stretching with some core and a small bit of strength.

12/09/2015

Foam Rolling
Calves x 30 sec each side
Hamstrings x 30 sec each side
IT Bands x 30 sec each side
Quads x 30 sec each side
Hip Flexors x 30 sec each side
Glutes x 30 sec each side
Lower Back x 30 sec
Upper Backx 30 sec
Lats x 30 sec each side

Floor Slide 4 x 15

Overhead Squat 4 x 15

Worlds Greatest Stretch x 1

Door Squats 4 x 30 secs

Single Leg RDL 4 x 10

Core
Plank 3 x 1 min
Side Plank 3 x 30 secs each side
Twists 3 x 45 secs

Single Leg Bridges 4 x 10

Press Ups 4 x 15

Tricep Dips 3 x 25

Box Jumps 3 x 8

gazump123

16/09/2015

3 rounds of:
Chin ups x 5
Front squats x 5 (60kg)
SA rows x 5 (25kg)
Tyre Jumps x 5
Press ups x 10
DB shoulder press x 5 (12.5kg dumbells)

Bench Press
50kg x 5
50kg x 5
55kg x 5
55kg x 5
60kg x 4

Chin Ups
x 7
x 7
x 7

Tyre Jumps
x 8
x 8
x 8

Reverse Flys
5kg x 10
5kg x 10
5kg x 10

Halos
10kg x 8
10kg x 8
10kg x 8
10kg x 8

Plank
3 x 1 minute 10 seconds

The rounds stuff is new to me. Was planning on doing it for the whole session but got bored fairly quick. Might try it again but will definitely make it harder if I do. This will sadly be the only session I get in this week because of matches, might do some foam rolling and stuff on Saturday or Sunday.

gazump123

23/09/2015

Front Squat
50kg x 6
65kg x 6
65kg x 6
70kg x 6

Bench Press
50kg x 6
50kg x 6
55kg x 6
55kg x 6

Chin Ups
x 8
x 6
x 5

RDL
50kg x 6
60kg x 6
70kg x 6

SA Rows
22.5kg x 8
22.5kg x 8
22.5kg x 8

gazump123

27/09/2015

Bench Press
50kg x 6
50kg x 6
55kg x 6
55kg x 6

Bent Over Row
50kg x 6
55kg x 6
55kg x 6
60kg x 6

Front Squat
50kg x 6
60kg x 6
65kg x 6
70kg x 6

a)Dumbbell Shoulder Press
12.5kg x 6
12.5kg x 6
12.5kg x 6
12.5kg x 6

b)Reverse Flys
2.5kg x 10
2.5kg x 10
2.5kg x 10
2.5kg x 10

gazump123

30/09/2015

Front Squat
60kg x 6
60kg x 6
65kg x 6
70kg x 6

Bench Press
50kg x 6
50kg x 6
55kg x 6
60kg x 6

SA Row
22.5kg x 8
22.5kg x 8
22.5kg x 8

Dumbbell Shoulder Press
12.5kg x 6
12.5kg x 6
12.5kg x 6
12.5kg x 8