Zendefone's SS training log

[zendefone]

It's a brand new year and here's my training log. Hope i can see some great improvements in strength this year! :)

General information
Gender: Male
Age: 18
Height: 1.74 m
Weight: 71kg (1 jan 2010)


Current short term goal(5 reps of:

Bench press : 60 kg (20kg a side)
Overhead press: 50kg (15kg a side)
Chin ups: Above 5 reps
Deadlift: 110kg (45kg a side)
Squat: 110kg (45kg a side)







Currently doing the novice program in Practical Programming:

31 december 2009

Squat 3X5 67.5 kg
Chin ups 3X1
Bench press 3X5 37.5 kg




2 Jan 2010

Squat 2X5 70kg
Chin ups, 1 PU, 2 CU, 1 PU, 1 CU
OHP 3X5 27.5kg
BB rows 3X8 30 kg
Weight Situps (3.75kg added weight)

Med instensity session

[zendefone]

7 jan 2010

BW: 73.5kg

Squats 3X5 70kg
2 chins, 1 pull up, 1 chins
Press 3X5 30kg




10 jan 2010

BW: 74kg

Squats 3X5 75 kg
2 chins, 1 pull up, 1 chins
Bench press 3X5 42.5kg

[zendefone]

12 jan 2010

Squats 77.5kg 3X5
Press 32.5kg 3X5
Deadlift 80kg (double overhand grip) 1X5

[zendefone]

14 jan 10

Squats 80kg 3X5
1 chin up(2nd not over chin), 0 pull ups(not over chin), 1 chin up
Bench press 45kg 3X5

Reminder: needs to increase chins/pull ups volume, too little volume.

[zendefone]

16 Jan 10

Squats 3X5 82.5kg
Chin ups 3X1
Press 3X5 35kg
BB rows 2X8 35 kg

Reminder: Do bicep curls to strengthen biceps and forearm.

[zendefone]

19 jan 10

Squats 3X5 85kg
Bench press 3X5 47.5kg
Deadlifts 1X5 87.5kg (overhand grip for 1st 3 reps, alt grip last 2 reps)
BB curls 2X8 10kg (small barbell)

Reminder for Deadlift form: Keep hips high in starting position before pull, do not let hips drop down.

[zendefone]

21 Jan 10

Squats 3X5 87.5kg
Chin ups 3X1 Pull up(fail, not over chin)
Press 3X5 37.5 kg

BW(after workout): 76kg

[zendefone]

Contracted chicken pox on 22 jan, not able to train for about 1-2 weeks. Predict that weight and strength will drop. ARghhh.... and i was beginning to hitting PRs and this shit happened, now i have to re-start the weights all again...:mad:

[zendefone]

Back to train

1 feb 2010

Squats 80kg 3X5
Chin ups 4X1
Bench press 45kg 3X5
Skullcrushers 5kg a side(small bar) 3X8 Reminder: Set back and chest like starting of a bench press 1st

[zendefone]

3 feb 2010

Squats 3X5 82.5kg
Chin ups 3X1
Press 3X5 35kg
DB rows (5kg+1 small plate) a side 3X(8-10)

[zendefone]

6 feb 2010

Squats 3X5 87.5kg
Bench press 3X5 47.5kg
Deadlifts 1X5 87.5kg (overhand grip for 1st reps, alt grip last 4 reps)

[zendefone]

8 Feb 2010

Squats 3X5 87.5kg
Chin ups 3X1
Press 3X5 37.5 kg

BW: 77kg

[zendefone]

10 Feb 2010

Squats 3X5 90kg
Chin ups 3X1
Bench press 3X5 50kg
BB curls 2X8 12.5kg(5 kg+1 small plate a side) (small barbell)(missed last set, last rep)

[zendefone]

13 feb 2010

Squats 92.5 kg 3X5
Press 40kg 1x5, 2nd set-failed at 4th rep, 3rd set-35kg.
Reverse Wrist curls- small bar with 1.25 a side, 2X12