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Dan's Training Log 

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#31 modyourcar

  • Joined:21-December 04
  • Location:Australia WA
  • Car:Mazda RX7 FD3S

Posted 15 March 2010 - 10:56 AM

15/3/10 - Monday

Morning Weight - 79.4kg

5:30am

DB Squats (Two DBs - 30kg each)
30kg x 20
30kg x 20
30kg x 20

Bench Press
90kg x 4 (failed 5th)
90kg x 5 (failed 6th)

Chinups
8
5
5

Military Press
62.5kg x 4
62.5kg x 5
62.5kg x 5
62.5kg x 5
62.5kg x 4

Failed 150kg dead attempt

Did a few 40kg cleans - light weight :)

#32 Paullie

  • Joined:21-December 09
  • Location:Australia WA
  • Car:MY06 Forester XL

Posted 15 March 2010 - 10:59 AM

Dan, you mean two 30kg DB's. Also you did some cleans and a 150kg deadlift attempt.

#33 modyourcar

  • Joined:21-December 04
  • Location:Australia WA
  • Car:Mazda RX7 FD3S

Posted 17 March 2010 - 10:59 AM

17/3/10 - Friday

6:00am - Cove City Gym

DB Squats (Two DBs - 32.5kg each)
32.5kg x 10
32.5kg x 10
32.5kg x 10

Back Squats
80kg x 5
100kg x 5
110kg x 2
120kg x 1
130kg x 1 (equal PB)
100kg x 5

Front Squats
60kg x 5
80kg x 5
85kg x 5

UDLs
37.5kg x 20
37.5kg x 20
37.5kg x 20

Bench Press
90kg x 4
90kg x 5
90kg x 4
90kg x 3
90kg x 3

Push Press
60kg x 3
65kg x 3
70kg x 3

#34 modyourcar

  • Joined:21-December 04
  • Location:Australia WA
  • Car:Mazda RX7 FD3S

Posted 19 March 2010 - 03:35 PM

19/3/10 - Friday

12:00pm at LIVE Fitness in Northbridge WA

DB Squats (Two DBs - 32.5kg each)
32.5kg x 10
32.5kg x 10
32.5kg x 10
32.5kg x 10
32.5kg x 10

Dips + 10kg
12
8
7

Clean and Press
60kg x 3
60kg x 3
60kg x 3
60kg x 3
60kg x 3

DB Rows
35kg x 8
35kg x 8
35kg x 8

DB Curls lol
15kg x 10

Bench
80.0kg x 5
90.0kg x 2
90.0kg x 3
90.0kg x 3
92.5kg x 1

Deads
100.0kg x 3
100.0kg x 3
100.0kg x 3
100.0kg x 3
100.0kg x 3

#35 modyourcar

  • Joined:21-December 04
  • Location:Australia WA
  • Car:Mazda RX7 FD3S

Posted 22 March 2010 - 04:26 PM

22/3/10 - Monday

1:00pm

DB Squats (Two DBs - 21.5kg each)
32.5kg x 20
32.5kg x 20
32.5kg x 20

oh lord this is getting tough.... on the last set on about rep 16 or 17 I actually blacked out and almost threw up.... I got over it and finished the set.

Bench Press
90.0kg x 5
90.0kg x 5

Failed on 6th rep on each set.

Chinups
7
5
6

Military Press
62.5kg x 5
62.5kg x 5
62.5kg x 5
62.5kg x 5
62.5kg x 5

Deads
110.0kg x 3
110.0kg x 3
110.0kg x 3

#36 modyourcar

  • Joined:21-December 04
  • Location:Australia WA
  • Car:Mazda RX7 FD3S

Posted 24 March 2010 - 04:01 PM

24/3/10 - Wednesday

12:00pm

Squats
90.0kg x 10
90.0kg x 10
90.0kg x 10

Push Press
70.0kg x 3
70.0kg x 3
70.0kg x 3
70.0kg x 3
70.0kg x 3

Deads
112.5kg x 3
112.5kg x 3
112.5kg x 3
112.5kg x 3
112.5kg x 3

Bench
90.0kg x 2
90.0kg x 4
90.0kg x 4
90.0kg x 5
90.0kg x 3

My benching was all over the place today... I need to warm up with heavier weight my first set I failed 3rd rep. Im thinking the volume in previous sets had an impact as I was wasted!

#37 modyourcar

  • Joined:21-December 04
  • Location:Australia WA
  • Car:Mazda RX7 FD3S

Posted 29 March 2010 - 10:02 AM

27/3/10 - Saturday

Weight: 80.8kg

7:30am

DB Squats (35kg in each hand)
35kg x 10
35kg x 10
35kg x 10
35kg x 10
35kg x 10

Clean and Press
60kg x 3
60kg x 3
60kg x 3
60kg x 3
60kg x 3

Bent Over Rows
70kg x 8
70kg x 8
70kg x 8

#38 modyourcar

  • Joined:21-December 04
  • Location:Australia WA
  • Car:Mazda RX7 FD3S

Posted 29 March 2010 - 02:29 PM

I am adding into my training program the 9 week deadlift program to get my deadlifts to 160kg in 9 weeks.

#39 modyourcar

  • Joined:21-December 04
  • Location:Australia WA
  • Car:Mazda RX7 FD3S

Posted 29 March 2010 - 07:17 PM

Monday 29/03/2010 - 4pm

Morning weight: 80.0kg

DB Squats (one DB in each hand - 35kg in each hand)
35.0kg x 15
35.0kg x 12
35.0kg x 12

oh lord this was tough I couldnt do 20 reps I was exhausted! GOOOOOOOOOOOD

Bench
90.0kg x 4
90.0kg x 3

Went backwards here. No spotter though so couldnt push myself as much.

Deads - Program Week 1
115.0kg x 5
112.5kg x 5
110.0kg x 5

Chins
6
6
6

Military
65.0kg x 3
65.0kg x 3
65.0kg x 3
65.0kg x 3
65.0kg x 3

Didnt attempt 4 I had no spotter and I was exhausted fronm the previous exercises.

#40 Dr. Cranium

  • Joined:23-May 07
  • Location:Australia QLD

Posted 29 March 2010 - 07:44 PM

How does someone spot your miliatary press?

#41 jaychen

  • Joined:26-May 09
  • Location:Australia QLD

Posted 29 March 2010 - 07:46 PM

View Postlkt004, on 29 March 2010 - 07:44 PM, said:

How does someone spot your miliatary press?

x2?

#42 Paullie

  • Joined:21-December 09
  • Location:Australia WA
  • Car:MY06 Forester XL

Posted 29 March 2010 - 08:06 PM

He meant bench press.



#43 modyourcar

  • Joined:21-December 04
  • Location:Australia WA
  • Car:Mazda RX7 FD3S

Posted 31 March 2010 - 03:08 PM

31/03/2010 Wed 12pm

Squats
92.5kg x 10
92.5kg x 10
92.5kg x 10

Intense and I was pushing hard but will go to 95.0kg next week.


Push Press
82.5kg x 3
82.5kg x 1
72.5kg x 3
72.5kg x 3
72.5kg x 3

First two sets I had 82.5kg and not 72.5kg. I only realised after I failed the second set... I was like "why the hell an I struggling", then I counted the weight again! lol

Bench
90.0kg x 5
90.0kg x 4
90.0kg x 3
90.0kg x 3
90.0kg x 3

I have been stuck on 90.0kg for a couple of weeks now but it is improving I can feel it. Will continue at 90.0kg until I complete the sets 100%.


Overall happy with the progress. I am also incorporating PTCs (Markos/Max) 9 week deadlift program into my routines on Mondays, which you would have seen in my last Monday session.

#44 modyourcar

  • Joined:21-December 04
  • Location:Australia WA
  • Car:Mazda RX7 FD3S

Posted 01 April 2010 - 05:43 PM

Thursday 01/04/2010 2pm

Trained today as gym closed good Friday.

Rack Pulls
100.0kg x 3
100.0kg x 3
130.0kg x 3
140.0kg x 3
150.0kg x 1
160.0kg x 0 (FAIL)


Good Mornings
60.0kg x 10
60.0kg x 10

Military
50.0kg x 10
50.0kg x 10
50.0kg x 5

Chins
6
6
7

#45 modyourcar

  • Joined:21-December 04
  • Location:Australia WA
  • Car:Mazda RX7 FD3S

Posted 03 April 2010 - 03:40 PM

3/4/10 - Saturday

11:30am

Back Squats
90kg x 10
90kg x 10
90kg x 10
90kg x 10
90kg x 10

UDLs
45kg x 20
45kg x 20
45kg x 20

Bent Over Rows
72.5kg x 8
72.5kg x 8
72.5kg x 8

#46 modyourcar

  • Joined:21-December 04
  • Location:Australia WA
  • Car:Mazda RX7 FD3S

Posted 06 April 2010 - 10:35 AM

5/4/10 - Monday

9:00am

Deadlifts - week 2 program
120.0kg x 5
120.0kg x 4
120.0kg x 5


SLDL
50kg x 10
60kg x 10
70kg x 10

Bench Press
52kg x 2
62kg x 2
72kg x 2
82kg x 2
92kg x 2
102kg x 1

DB Farmers Walk (20kg DB in each hand)
20kg x 70m
20kg x 70m
20kg x 70m
20kg x 70m
20kg x 70m

#47 modyourcar

  • Joined:21-December 04
  • Location:Australia WA
  • Car:Mazda RX7 FD3S

Posted 07 April 2010 - 10:53 AM

7/4/10 - Wednesday

5:30am

Back Squats
95.0kg x 10
95.0kg x 10
95.0kg x 10

UDLs
45kg x 20
45kg x 20
45kg x 20

Chinups
8
8
8

Bench
90.0kg x 3
90.0kg x 4
90.0kg x 3
90.0kg x 4
90.0kg x 4

This was a lot better today. I didn't complete the sets of 5 as I didnt want to push my shoulder but in general it was a lot easier today I am making progress here will hopefully push out the 5x5 next week.

Push Press
75.0kg x 3
75.0kg x 3
75.0kg x 3
75.0kg x 3
75.0kg x 3

#48 modyourcar

  • Joined:21-December 04
  • Location:Australia WA
  • Car:Mazda RX7 FD3S

Posted 12 April 2010 - 10:12 AM

12/4/10 - Monday

5:30am

UDLs
47.5kg x 20
47.5kg x 20
47.5kg x 20

Bench Press
90kg x 4
90kg x 5

Military Press
65kg x 3
65kg x 3

#49 modyourcar

  • Joined:21-December 04
  • Location:Australia WA
  • Car:Mazda RX7 FD3S

Posted 14 April 2010 - 12:34 PM

14/4/10 - Wednesday

5:30am

Was supposed to be doing my 3rd week of my deadlift program and back squats but decided not to as I have a niggling back issue. Went to physio today and basically its nothing serious I have just inflamed my lower right disc should heal pretty quick. I have exercises I am doing for it.

Basically have to continue my core work to strengthen up - it never ends!

Bench Press
90.0kg x 5
90.0kg x 5
90.0kg x 5
90.0kg x 4
90.0kg x 2

#50 modyourcar

  • Joined:21-December 04
  • Location:Australia WA
  • Car:Mazda RX7 FD3S

Posted 16 April 2010 - 04:41 PM

16/04/2010

1pm

Squats
60.0kg x 40

I was attempting Nick's 60.0kg x 70 challenge so I failed. I was ok but I felt my lower right back niggle and my physio said when it does lay off it. Confident I can do more though so when my back is 100% I'll be attempting!

Bench
110.0kg FAIL
107.5kg FAIL
40.0kg x 40

Incline Bench
40.0kg x 20

Went for some lower weight today with some higher reps just to mix it up, was interesting and fun, haha

I am back at physio on Monday.

#51 modyourcar

  • Joined:21-December 04
  • Location:Australia WA
  • Car:Mazda RX7 FD3S

Posted 19 April 2010 - 01:33 PM

19/04/2010

Bench Press
90.0kg x 4
90.0kg x 3

I have a couple of injuries halting me at the moment. My left shoulder which is a result of playing snooker. I have injured my shoulder leaning into it, so need to give it some rest.

My lower right hand disc is still inflamed I have another visit to the physio this arvo.

"oh the joys"

#52 modyourcar

  • Joined:21-December 04
  • Location:Australia WA
  • Car:Mazda RX7 FD3S

Posted 21 April 2010 - 10:22 AM

21/04/2010

Weight: 80.4kg

Bench
40.0kg x 20
60.0kg x 10
70.0kg x 10
80.0kg x 7
90.0kg x 2
92.5kg x 2
95.0kg x 2
97.5kg x 1

UDLs
50.0kg x 20
50.0kg x 20
50.0kg x 20

#53 modyourcar

  • Joined:21-December 04
  • Location:Australia WA
  • Car:Mazda RX7 FD3S

Posted 23 April 2010 - 10:20 AM

23/04/2010

Squats
40.0 x 5
60.0 x 5
80.0 x 5
90.0 x 5
100.0 x 5
110.0 x 5
120.0 x 4

Push Press
70.0 x 3
77.5 x 3
77.5 x 3
77.5 x 2

Good Mornings
40.0 x 10
50.0 x 15
60.0 x 10
60.0 x 15

Have a physio appointment again today to check out my back. It does feel a lot better which is why I started some heavy squatting again today.



Afternoon Session

Bench
60.0 x 10
80.0 x 5
90.0 x 4
92.5 x 2
95.0 x 2
97.5 x 1
80.0 x 5

Cleans
60.0 x 2
65.0 x 2
67.5 x 2
70.0 x 2

Chins
6
6
6

#54 modyourcar

  • Joined:21-December 04
  • Location:Australia WA
  • Car:Mazda RX7 FD3S

Posted 26 April 2010 - 11:27 AM

26/04/2010

Squats
60.0 x 5
80.0 x 5
90.0 x 5
100.0 x 2
110.0 x 2
120.0 x 2
125.0 x 2
130.0 x 1
135.0 x 1 (PB)

Bench
90.0 x 4
90.0 x 5

Rack Pulls
100.0 x 3
132.5 x 3
132.5 x 3
132.5 x 3

Military
65.0 x 5
65.0 x 5
65.0 x 5
65.0 x 4
65.0 x 4

#55 modyourcar

  • Joined:21-December 04
  • Location:Australia WA
  • Car:Mazda RX7 FD3S

Posted 28 April 2010 - 09:02 AM

28/04/2010

Squats
60.0 x 5
100.0 x 5
100.0 x 5
100.0 x 5
110.0 x 5
120.0 x 2

Front Squats
60.0 x 5
80.0 x 5
100.0 x 2

UDLs
50.0 x 20
50.0 x 20
50.0 x 20


Bench
67.5 x 5
80.0 x 2
90.0 x 2
92.5 x 2
95.0 x 2
97.5 x 2
100.0 x 2
102.5 (FAIL)

Failed the 102.5 bench as my shoulder is a little sore still and it was hurting so didnt want to push it. Very happy with bench I have never doubled 97.5kg before so this was a personal best for me. My 1RM on bench is 105.0kg so I am pretty sure I am close to improving on that as well.

#56 modyourcar

  • Joined:21-December 04
  • Location:Australia WA
  • Car:Mazda RX7 FD3S

Posted 30 April 2010 - 10:24 AM

30/04/2010

Squats
60.0 x 5
100.0 x 5
110.0 x 5
120.0 x 2
125.0 x 1
130.0 x 1

Good Mornings
40.0 x 10
60.0 x 10

Rack Pulls - pin 3
135.0 x 3
135.0 x 3
135.0 x 3

Bench
40.0 x 20
60.0 x 10
67.5 x 10
90.0 x 4

#57 modyourcar

  • Joined:21-December 04
  • Location:Australia WA
  • Car:Mazda RX7 FD3S

Posted 03 May 2010 - 10:22 AM

03/04/2010

Squats
60.0 x 5
100.0 x 5
110.0 x 5
120.0 x 5
130.0 x 1


Bench
90.0 x 5
90.0 x 5

Rack Pulls - pin 4
135.0 x 3
135.0 x 3
135.0 x 3




New Program Starting Wednesday

Monday
Back Squat PPP - 150kg Max (current 1RM is 135kg)
Close Grip Bench Press 3 x 7
Rack Pulls 3 x 3
Military Press 5 x 5

Wednesday
Bench Press PPP - 115kg Max (current 1RM is 105kg)
Box Squats 3 x 10
Push Press 5 x 3
UDLs (62kgx2xMax)

Friday
Front Squats 5 x 5
Good Mornings 2 x 15
Rack Press 3 x 5
Bent Rows 3 x 8

Saturday (dependent on recovery)
Combinations of:
Power Cleans
Strongman Exercises (Keg, Water pipe squats, farmers walk etc.)

#58 modyourcar

  • Joined:21-December 04
  • Location:Australia WA
  • Car:Mazda RX7 FD3S

Posted 04 May 2010 - 11:16 AM

03/05/2010 - afternoon session

Squats
60.0 x 5
100.0 x 5
120.0 x 2
130.0 x 1
135.0 x 1
140.0 x 1 (PB)
100.0 x 5
110.0 x 5

UDL
50.0 x 20
50.0 x 20

Bench
60.0 x 10
80.0 x 5

#59 Stupified

  • Joined:04-October 05
  • Location:Australia SA
  • Car:VX SS

Posted 04 May 2010 - 11:51 AM

Congrats on the PB mate! :thumbsup:

Closing in on double BW squat B)

#60 modyourcar

  • Joined:21-December 04
  • Location:Australia WA
  • Car:Mazda RX7 FD3S

Posted 04 May 2010 - 11:53 AM

Thanks bro!! Yer I am close.... about 20-25kg off, should have that by the end of the year I'd say! I actually reckon I've got 145kg in me, was going to attempt it yesterday but felt the 140kg was good enough for the day.

I remember in January when I attempted 100kg and thought that was heavy, no Im doing reps of 100kg, hahaha the 140kg made 100kg look like light weight! WHICH IT IS!





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