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James' training log 

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#1 moz2007

  • Joined:11-September 07
  • Location:Australia ACT
  • Car:S13 Silvia Q's

Posted 24 September 2007 - 04:27 PM

This is my first entry in my log, hoping to keep it going. Have only recently started posting on the site, but have been goin to the gym since very late february, having never been before. im 18 years old, 181.5cm, approx 90kg. Eating well. Taking whey protein as only supplement atm, though tried dextrose before and after training today and will be doing so again, the stuff is gold.

Monday 24th September, 2007

Bench Press
60kg x 8 warm up
70kg x 5 x 2
72.5kg x 5
75kg x 5
75kg x 3 (have previously only repped at 70kg, happy with my performance today, highest ive tried was 80kgx3 about 3 weeks ago, rkn i could smash that now, ill try next session)

Deadlifts
60kg x 6 warm up
100kg x 5
110kg x 5
115kg x 5
120kg x 5
130kg x 1 (tired as f@ck by this point and the heaviest weight i have attempted at deads ever, so fairly happy)

Chins
BW x 4
bw x 3 (my lats are weak, need to work them more)

Military Press (powercleaned from floor)
50kg x 5 x 2
55kg x 5
55kg x 3
55kg x 5 (comfortably repped at 50 x 5 x 5 last session so thought it was time to bump it up, surprised how well i could lift 55)

been out of protein for 4 days, arrived in the mail today so im happy, was finding myself having to eat so much food which wasnt always convenient.

#2 S3 TRXTC

  • Joined:18-June 06
  • Location:Australia SA
  • Car:banana

Posted 24 September 2007 - 04:43 PM

Nice work man, and nice avatar. Heh I'm loving the dextrose too, only $3 and worth every cent :yes:

#3 moz2007

  • Joined:11-September 07
  • Location:Australia ACT
  • Car:S13 Silvia Q's

Posted 15 October 2007 - 02:32 PM

Monday 15th October, 2007

Havent been to gym properly for 3 weeks, been too distracted with the girl, uni work and job. Its really shit, have just been working out at home. Finally went in today and had an average sesh, have lost a lot of strength.

Bench Press
60kg x 8 warm up
70kg x 5 x 4
70kg x 4

Deadlifts
60kg x 8 warm up
100kg x 5
110kg x 5 x 4

Military Press (powercleaned from floor)
50kg x 5 x 5

T bar row
45kg x 5
50kg x 5 x 4

going to try and keep up this training log as a way of getting my motivation back.

#4 moz2007

  • Joined:11-September 07
  • Location:Australia ACT
  • Car:S13 Silvia Q's

Posted 15 October 2007 - 02:34 PM

now down to 87kg as well instead of 90kg, thankfully have been eating well even though i have been slack with the gym, so havent lost too much muscle or size

#5 moz2007

  • Joined:11-September 07
  • Location:Australia ACT
  • Car:S13 Silvia Q's

Posted 22 November 2007 - 12:46 PM

Thursday November 22

Military Press
60kg x 4
60kg x 3 x 5

Deadlifts
60 x 5 warmup
100x5
110x5x2
115x3 (ripped hand open, too painful to continue, but felt light)

Dips
BW x 5
BW + 8KG x 4 x 3

Seated Calf Raises
60kg x 8 x 3

#6 moz2007

  • Joined:11-September 07
  • Location:Australia ACT
  • Car:S13 Silvia Q's

Posted 24 November 2007 - 04:43 PM

Saturday 24/11/2007

Tired as hell after 5 hours sleep due to an early work shift, pathetic amount of strength today!

Military press (cleaned)
40kg x 10
70kg fail (couldnt clean) x 2

Military Press (out of rack)
70 x 0.75 (sooo close lol)
60 x 3 x 3
60 x 1
50 x 5 x 3

Squats (ATG)
60kg x 20
65kg x 15
both felt way too light, will try 70kg for 20 reps next time!!

SLDL
50kg x 5
80kg x 3 x 5

ran short on time due to work function this evening

#7 moz2007

  • Joined:11-September 07
  • Location:Australia ACT
  • Car:S13 Silvia Q's

Posted 26 November 2007 - 02:35 PM

Monday 26/11/2007

Tried these 21's that markos posted in one of the threads in todays workout, maybe one of my top 5 sessions ive ever done. Did it with deadlifts and military press.

Deadlifts
112.5 x 5
115 x 5
117.5 x 5
120 x 1
122.5 x 1
125 x 1
127.5 x 1
130 x 1
132.5 x 1

Military press (powercleaned from floor)
45 x 5
47.5 x 5
50 x 5
52.5 x 1
55 x 1
57.5 x 1
60 x 1
62.5 x 1
65 x fail
65 x 1 :yes:

will be doing the same with squats and bent rows on wednesday. off to eat now

#8 moz2007

  • Joined:11-September 07
  • Location:Australia ACT
  • Car:S13 Silvia Q's

Posted 29 November 2007 - 08:45 PM

Thursday 29/11/2007

Squats
60kg x 8 warmup
80kg x 5
100kg x 2
82.5kg x 5
85kg x 5
87.5kg x 1
90kg x 1
92.5kg x 1
95kg x 1
97.5kg x 1
100kg x 1

Bent Rows
45kg x 5
47.5kg x 5
50kg x 5
52.5kg x 1
55kg x 1
57.5kg x 2
60kg x 2
62.5kg x 2
65kg x 2 (started doing 2 reps because i started too light, underestimated my 1RM as i have never tested it. Will adjust next session)

Military Press
50kg x 8
60kg x 3
70kg x 0.25
70kg x 0.5 (didnt really expect to get theser two up, just thought id try anyway)

Will these partial reps help if i keep trying to press heavier than i can? because they feel pretty good on the shoulders taking all that weight, im assuming they do something alrite. I guess i should just push press them in future if i cant do it strict, and then do a proper negative?

#9 BHA

  • Joined:24-November 07
  • Location:Australia ACT

Posted 07 January 2008 - 07:38 PM

What happened???
Ran out of puff?

#10 pep

    Without Failure, There Could Be No Success

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Posted 07 January 2008 - 08:28 PM

instead of doing partial reps why don't you do a set of push presses in place of MP for a week? your 70kg attempt more than likely had some leg work in it anyway.
as soon as i hit a dead spot on MP i will be trying the PP out more often.

#11 moz2007

  • Joined:11-September 07
  • Location:Australia ACT
  • Car:S13 Silvia Q's

Posted 10 January 2008 - 11:23 PM

i havent posted in this for ages, i really should. i have just been writing all my workouts down in a book and not posting up here.

For deadlifts im still doing the same rep scheme as above (21's) but instead of starting at 112.5 and working up to 132.5, im now starting at 125 and working up to 145.

For military press im now starting at 52.5 and working up to 72.5, rather than before when i was going from 45 to 65.

Squats not doing a 21 rep scheme anymore, just doing more heavy 5x5 sets.

Had some good improvements in strength, military press has gone up 7.5kg in the time which im happy with, but still well off 90kg bodyweight.

Ive decided to focus more on squats, because i always did them but maybe not heavy enough. This is because i have seen my brothers ridiculous strength gains due to squats. He just joined the forum today under the name Bside. He was deadlifting 180 like 3 weeks ago and yesterday pulled 220. Its like every session he has been adding 10kg.

and yes gtrz i have been doing push press, it has helped a lot.

#12 moz2007

  • Joined:11-September 07
  • Location:Australia ACT
  • Car:S13 Silvia Q's

Posted 14 January 2008 - 04:03 PM

Monday 14/01/2008

Tried German volume training today just to see what its like and i have a week holiday to recover lol.
Using 70% of 1rm, so wasnt expecting to get anywhere near 10 out for each set.

Military Press 52.5kg: 8,5,4,4,3,3,4,4,3,3

Squats 80kg: 8,6,5,7,5,5,5 knee was f**king painful so i stopped.

Very tiring training!!

#13 moz2007

  • Joined:11-September 07
  • Location:Australia ACT
  • Car:S13 Silvia Q's

Posted 24 January 2008 - 12:09 PM

Thursday 24/1/2008

Military Press
55x5
57.5x5
60x5
62.5x1
65x1
67.5xpush
70xpush
72.5xpush
75xfail

Squats
100 x 3 x 4
100 x 2
100 x 1

Dips BW+10kg
4, 4, 4, 3

Dips BW
4

Fairly average session after a weeks holiday in Queensland. Couldnt press shit, and shoulder was hurting from carrying bananas bunches on it while on holiday, which by the way is fkn hard work and would get you so ripped doing it 5 days a week.

#14 moz2007

  • Joined:11-September 07
  • Location:Australia ACT
  • Car:S13 Silvia Q's

Posted 27 January 2008 - 10:59 AM

Saturday 26/1/2008 - Australia Day

Deadlifts
60 x 5
100 x 5
130 x 4
140 x 3
150 x 2 PB (previous best was 1 rep on 150)
160 fail

Very very close to getting the 160 up, tired myself out too much with previous attempts. I have been trying to squat heavier lately and this seems to be having a great impact on my deads as all these lifts felt easier and i had much better form than previously.

Press out of rack
bar x 8
50 x 5

push press out of rack
70 x 2
70 x 3
75 x 0

fkn had no shoulder strength today, dont know whether i was tired from deadlifts or what, but i usually strict press 70 and could barely push it today, and have come very close to stricting 75 previously and now couldnt shift it an inch. I think its the fact i got 5 hours sleep instead of my regular 8

Rows
50 x 5
70 x 4 x 2
80 x 3

SLDL
80 x 5 x 3

Dips + 10kg
3,3,3

#15 moz2007

  • Joined:11-September 07
  • Location:Australia ACT
  • Car:S13 Silvia Q's

Posted 29 January 2008 - 09:40 PM

Tuesday 29/01/2008

Squats
100kg: 3,3,3,3,3,2,2,1

Bent Rows
75kg: 5,5,4,5,4

Bench
70kg: 3,4,4

Ive decided that i really hate bench, i rarely do it and when i go back to it i find ive lost all my strength, even though i have advanced in military and rows. pisses me off.

#16 moz2007

  • Joined:11-September 07
  • Location:Australia ACT
  • Car:S13 Silvia Q's

Posted 01 February 2008 - 09:54 PM

Friday 01/02/2008


Military Press
55x5
57.5x5
60x5
62.5x1
65x1
67.5x1
70x1
72.5x0
75x0

Deadlifts
50x5
100x5
140x2
160x1 (NEW PB!!!!)
165x0

Dips +10kg
4,3,3

#17 moz2007

  • Joined:11-September 07
  • Location:Australia ACT
  • Car:S13 Silvia Q's

Posted 03 February 2008 - 12:36 PM

Sunday 3/2/2008

Squats
95 x 5 x 5

Rows
77.5 x 5 x 5

SLDL (superset with bb curls)
85 x 5 x 5 (30 x 5 x 5)

Wow, that was a fkn tiring workout, was trying to minimise rest between sets and focus on depth and form in exercises. Legs are going to hurt tomorrow, but right now my back feels like ive had a bunch of bricks dropped on it. The sldls straight after the rows were brutal.

Ive been in between programs for a while now, but now im going to try this one that markos made for matt and posted in one of the threads, it will look like this:

session 1
squats 5x5
rows 5x5
Sldl 5x5 ss with bb curl 5x5

session 2
bench 3 x 8
military press 21 rep scheme
weighted dips 2xmax

session 3
box squats 3x8
rows 5x5
Sldl 5x5 ss with bb curl 5x5

session 4
bench 2x10 speed work
military press 21 rep scheme
weighted dips 2xmax

these are all in reps x sets btw, i hope i interpreted your post correctly markos.
does this look ok? im aiming to gain a lot of strength. My powerlifting total is currently 350kg and i know i have a lot more in me because i havent focussed on bench in ages and have been improving on squats recently. (160dl, 80 bench, 110 squat)

#18 moz2007

  • Joined:11-September 07
  • Location:Australia ACT
  • Car:S13 Silvia Q's

Posted 04 February 2008 - 05:30 PM

Monday 4/2/2008

Bench
72.5x3x8

Military Press
55x5
57.5x4
60x3+2pp
62.5
65
67.5
70pp

had to leave coz gf came to gym and neededto go somewhere :(

#19 moz2007

  • Joined:11-September 07
  • Location:Australia ACT
  • Car:S13 Silvia Q's

Posted 06 February 2008 - 12:00 PM

Wednesday 6/2/2008

Box Squats
80 x 3 x 8

first time doing box squats so wasnt sure what weight to use, but felt kinda easy. its a good feeling thoough, cant exactly cheat on them, will up weight next session!

Bent Rows
80 x 5 x 2
80 x 4 x 2
80 x 3

Sldl (superset with bb curls)
90kg (32.5kg) 5(5) 5(5) 5(5) 5(5) 5(5) will up the weight on both of these next session

#20 moz2007

  • Joined:11-September 07
  • Location:Australia ACT
  • Car:S13 Silvia Q's

Posted 08 February 2008 - 05:42 PM

Thursday 7/2/2008

Bench speed work
45kg x 2 x 10

Military Press
55x5
57.5x5
60x4 +1pp
62.5x1
65x1
67.5x1
70pp
72.5pp
75 couldnt clean

Dips + 10kg
3,5

#21 moz2007

  • Joined:11-September 07
  • Location:Australia ACT
  • Car:S13 Silvia Q's

Posted 15 February 2008 - 06:48 PM

Friday 15/02/2008

Shit session, but i guess thats to be expected, first session back from wisdom teeth operation.

Squats
97.5x4
95x4x3
90x4
was so shit on these, so cut at myself for not being able to do more, legs just didnt want to push it, fkn stupid legs.

Bent Rows
80kg x 4
80kg x 3 x 3
80kg x 4

SLDL (ss with bb curls) 95kg(35kg)
5(5),5(5),5(5),5(5),5(5)
Good end to the session but dissapointing everything else, will see how i go with atttacking bench day tomorrow.

#22 moz2007

  • Joined:11-September 07
  • Location:Australia ACT
  • Car:S13 Silvia Q's

Posted 16 February 2008 - 01:57 PM

Saturday 16/02/2008

bench 75kg 3,3,2,2,3,3,2,0 (unbalanced on last rep, then readjusted and unbalanced other way, lost concentration so f**ked it off)

military press 60x3 + 1pp
push press 70x3, 75x1
all powercleaned from floor

dips + 10kg 4,4

Turkish getup, up and down on both sides
10kg
15kg
20kg
reckon i had more in me but i was just fkn around with it today

Overhead walk with 20kg barbell
walked around the gym for about 1 minute, had already had shake so gave up on it, once again just experimenting to see what it felt like. It was bloody tough. Will try 5 minutes next time, upperback is killing from this.

also saw my brother (bside) powerclean 100kg and do 200x2 deadlifts after doing 180x5, very impressive, hes posting the video of powerclean in his log.

#23 m&m

  • Joined:16-October 04
  • Location:Australia VIC
  • Car:Silver Evo 7

Posted 16 February 2008 - 02:39 PM

Nice work, both of you

#24 moz2007

  • Joined:11-September 07
  • Location:Australia ACT
  • Car:S13 Silvia Q's

Posted 18 February 2008 - 10:52 PM

^^^ cheers markos

Monday 18th February 2008

Box squats
82.5kg x 3 x 8

Bent Rows 80kg
4,4,4,3,4

Sldl 100kg superset bb curls 37.5kg
5,5 5,4 5,4 5,4 5,3

good tiring session

#25 moz2007

  • Joined:11-September 07
  • Location:Australia ACT
  • Car:S13 Silvia Q's

Posted 21 February 2008 - 12:20 PM

Wednesday 20/02/2008

military press
55x5
57.5x5
60x5
62.5x1
65x1
67.5x1
70x1
72.5pp
75pp

dips + 15kg
3,2

CGBP
50 x 8 x 2

Turkish get-up
15kg
25kg did right side fine, got left side up but dropped the dumbell on the way down, very close to getting it.

farmers walk 35kg each hand walked twice around the gym.

#26 moz2007

  • Joined:11-September 07
  • Location:Australia ACT
  • Car:S13 Silvia Q's

Posted 24 February 2008 - 02:17 PM

Sunday 24/02/2008

Deads
60x5
100x5
120x5
140x5
160x1 (equal pb, much easier this time)
170x0
170x0

Got the 170 up just above knee level first time, then barely lifted it second attempt.

Military press
50x5
70x1 + 4pp
75x3pp

Overhead Walk
2 minutes walking around gym. This was incredibly tough because traps were weak from deads and shoulder weak from military press, traps were killing afterwards.

Squats
70kg x 15
was going to do 20 but decided i better not because i have soccer training tonight as well.

Had a great after training meal as well, 450 gram steak, ceasar salad and 400ml chocolate milk.

#27 moz2007

  • Joined:11-September 07
  • Location:Australia ACT
  • Car:S13 Silvia Q's

Posted 25 February 2008 - 04:16 PM

Monday 25/02/2008

Squats
97.5 4,4,3,2,2

Bent Rows
80kg x 5 x 5
finally smashed this out, weight up next session

Sldl 105kg s/s bb curl 37.5kg
5,5 5,5

Deadlifts
105kg x 10 followed immediately by bb curl 37.5x5

#28 moz2007

  • Joined:11-September 07
  • Location:Australia ACT
  • Car:S13 Silvia Q's

Posted 26 February 2008 - 07:49 PM

have decided to f**k off speed bench day, only did it once but realised i need to build up more bench strength before it is any use, so replacing it with a day dedicated to overhead press. So new program from now on is as follows:

Monday
Squats 20,15
Bent Rows 5x5
SLDL 5x5 superset with bb curls 5x5

Tuesday
Bench 3 reps x 8 sets
Weighted dips 2xmax (increase weight when 5,5 is achieved)
CGBP 8 reps x 3 sets
Push Presses 5x3

Thursday
Box squats 3 reps x 8
Bent Rows 5x5
SLDL 5x5 superset with bb curls 5x5

Friday
Military press ultimate strength routine
CGBP 8 x 3
turkish get-ups various weights

every second sunday will be a dedicated deadlifts day, no other exercises.

Just weighed myself then, 95.5 kg at the end of the day, making progress. Am weighing around 92.5-93 in the mornings.

#29 moz2007

  • Joined:11-September 07
  • Location:Australia ACT
  • Car:S13 Silvia Q's

Posted 27 February 2008 - 08:03 PM

Wednesday 27/02/2008

Bench session today as i missed it yesterday. shit session, felt like i didnt do enough, btu had to go to class so ended it

Bench
75kg: 3,3,3,3,2,3,3,2
moving weight up next time to 77.5

Dips + 15kg 3

that was it, very unhappy with that session, but will go hard tomorrow.

Had soccer training tonight as well, so hard to maintain and eat so much in a day doing this much exercise.
Currently gym monday, tuesday, thursday, friday, soccer training sunday and wednesday and soon soccer games on saturday, also starting indoor soccer next wednesday, so very hectic. I find im increasing weight and getting leaner though, so happy with that.

Pics taken tonight attached

Attached Thumbnails

  • Attached Image: IMGP2988.JPG
  • Attached Image: IMGP2993.JPG


#30 moz2007

  • Joined:11-September 07
  • Location:Australia ACT
  • Car:S13 Silvia Q's

Posted 28 February 2008 - 05:48 PM

Thursday 28/02/2008

Box Squats
87.5 x 3 x 8 weight up next session

I dont know how i can box squat this much quite easily, but cant squat much more than 100 normally. From what i have seen, most peoples box squats are much much worse than regular ones. I think its probably a case of poor form on regular squats, i need to fix this and get my squat up.

Bent Rows
82.5 5,5,5,5,4 moving up next session

SLDL ss bb curls 105/37.5
5,5 5,5 5,3 5,3 5,3
sldl's up next session

Increased every weight for next session, happy with that!





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