Mick's (Sidewayz) training log
#1
Posted 17 June 2008  05:17 PM
Stats:
Male (Mick may have given that away )
24
84kg
183cm
I'll start the log with today which was not a training day but I got bored and decided to see how much I could Military press.
Standing Military press
50kg x 8 (warm up)
60kg x 4
62.5kg x 1
65kg x 1
67.5 x 1
70kg x1 (first attempt failed, overbalanced backwards and had to "abort")
70kg x 1 (success!)
72.5 x 1 (FAIL... bigtime, couldn't get it up ... tried twice)
My goal is to press at least bodyweight so I've got a lot of work to do. Anyways I'll keep this updated.
#2
Posted 21 June 2008  04:27 PM
60 sec rest between sets
50kg x 10
50kg x 10
50kg x 10
50kg x 8
50kg x 8

60kg x 5
60kg x 5
60kg x 4
Bench Press
50kg x 10 (warm up)
60kg x 5
70kg x 5
80kg x 5
90kg x 5
90kg x 4
60kg x 10
Bent over rows
50kg x 10
60kg x 8
70kg x8
70kg x 8
70kg x 8
#3
Posted 23 June 2008  08:15 PM
1 x 10 x 70kg
1 x 10 x 80kg
1 x 10 x 90kg
3 x 8 x 100kg
SMP
1 x 10 x 50kg
1 x 8 x 60kg
1 x 7 x 60kg
1 x 4 x 60kg
1 x 8 x 50kg
#4
Posted 25 June 2008  05:23 PM
1 x 10 x 50kg
1 x 10 x 60kg
1 x 10 x 70kg
1 x 8 x 80kg
1 x 5 x 90kg
1 x 5 x 90kg
1 x 4 x 90kg
1 x 20 x 60kg
1 x 20 x 60kg
Tried to do some squats today but my knee wouldn't have a bar of it. Started out very light (50kg) but slight pain came back after a few squats so I stopped. I'm really disappointed, so frustrating I'll just have to give it more time I guess.
Gave up today after not being able to do squats (sulk)
EDIT: Just tried again, this time with knee wraps, with much more success. Was able to work up to 70kg for reps without any pain (still light I know but it's a start, don't want to try to heavy too quick) . I'm not sure why but the wraps help my weak knee. I'll keep using them from now on.
Edited by sidewayz, 25 June 2008  07:43 PM.
#5
Posted 28 June 2008  03:26 PM
1 x 10 x 80kg
1 x 8 x 90kg
1 x 8 x 90kg
1 x 6 x100kg
1 x 6 x100kg
1 x 5 x 115kg
Bench (speed)
1 x 10 x 60kg (warm up)
10 x 2 x 70kg (speed off the chest)
1 x 8 x 80kg
#6
Posted 30 June 2008  07:34 PM
1 x 10 x 50kg (warm up)
1 x 6 x 60kg
1 x 8 x 60kg
1 x 5 x 60kg
1 x 5 x 60kg
1 x 4 x 60kg
Squats
1 x 10 x 50kg (warm up)
2 x 20 x 75kg
#7
Posted 01 July 2008  06:27 PM
1 x 10 x 60kg (warm up)
10 x 2 x 75kg
2 x 10 x 75kg
Bent over rows
1 x 10 x 50kg
2 x 10 x 60kg
1 x 10 x 70kg (started to feel some pinching pain at this point so I stopped)
Standing Calf Raises
3 x 20 x 65kg
7's(21)
3 sets 30kg
#8
Posted 04 July 2008  04:57 PM
1 x 10 x 60kg (warm up)
1 x 10 x 90kg
1 x 5 x 120kg
1 x 4 x 120kg (lost grip here)
1 x 5 x 120kg
1x 5 x 120kg
1 x 4 x120kg
1 x 15 x 90kg
Bench
10 x 2 x 80kg (speed off chest)
2 x 10 x 80kg (normal pace)
Standing Calf raises
2 x 20 x 70kg
#9
Posted 06 July 2008  05:06 PM
1 x 20 x 80kg
1 x 15 x 80kg
SMP
1 x 10 x 50kg
3 x 6 x 60kg
1 x 2 x 65kg
#10
Posted 10 July 2008  07:15 PM
Squats
2 x 20 x 80kg
Deadlift
1 x 10 x 65kg
1 x 10 x 95kg
1 x 6 x 120kg
1 x 6 x 120kg
1 x 1 x 140kg
1 x 1 x 140kg Found it really hard to lock it out
Power clean and then SMP for reps
4 x 5 x 65kg last 2 sets only managed 4
#11
Posted 30 July 2008  05:09 PM
Deadlift
1 x 10 x 80kg
1 x 10 x 100kg
2 x 3 x 140kg
2 x 1 x 160kg
SMP (cleaned off floor)
3 x 8 x 60kg
1 x 6 x 65kg
1 x 2 x 70kg + 1 PP
Squats
1 x 20 x 85kg
1 x 15 x 85kg
#12
Posted 05 August 2008  05:19 PM
60kg x 20
80kg x 8
85kg x 8
90kg x 5
90kg x 4
60kg x 15
Incline dumbell Press
20kg(2) x 8
25kg(2) x 8
30kg(2) x 8
30kg(2) x 6
30kg(2) x 5
SMP (cleaned off floor) feeling a bit weak by now probably wasn't the best idea
60kg x 8
60kg x 6 + 4PP
60kg x 4 + 3PP
Poor effort
Tricep Pulldown Machine Jigga
Whole stack (said 75, I assume that was in pounds) x 10
Whole stack x 8
Whole stack x 7
40 x 13
Squats (rock bottom)
60kg x 10
70kg x 10
80kg x 10
90kg x 10
60kg x 15
This was without the knee wraps I've been using for a couple of months now since I injured my knee. I noticed that when I struggled I'd twist one of my legs around, and the knee would buckle inwards (the one that I injured)... so it's safe to say that is probably how I injured my knee in the first place. I only do it with that knee, I'll have to try and rectify the problem somehow.
I think the guy next to me was trying to match weights with me. But he didn't even squat anywhere near parallel!! And he was only doing about 10 reps with 60kg. I was so annoyed I wanted to say something but bit my tongue.
Edited by sidewayz, 05 August 2008  05:36 PM.
#13
Posted 13 August 2008  06:06 PM
Squats
40kg x 30
50kg x 20
60kg x 20
70kg x 19
80kg x 12
Flat Bench
40kg x 15
50kg x 15
85kg x 8 x 3
70kg x 10 x 3
50kg x 10
Did some abs work later on in the night
Today
SMP
40kg x 12
50kg x 10
60kg x 8
65 x 4
65 x 3
50kg x 8
40kg x 8
Powershrugs
80kg x 15 x 3
Barbell Bicep Curls
40kg x 8 x 3
7's (21)
25kg barbell 3 sets
Edited by sidewayz, 13 August 2008  06:08 PM.
#14
Posted 17 August 2008  03:39 PM
Speed
Bar x 20
6 x 3 x 50kg
6 x 3 x 60kg
Normal
1 x 10 x 70kg
1 x 10 x 70kg
1 x 10 x 70kg
1 x 7 x 70kg
1 x 5 x 70kg
1 x 10 x 60kg
1 x 10 x 60kg
1 x 10 x 60kg
1 x 10 x 60kg
1 x 8 x 60kg
Bent Over Rows
10 x 10 x 80kg
#15
Posted 05 October 2008  02:33 PM
Bench
50kg x 10 + close grip x 8
60kg x 10 + close grip x 8
70kg x 8 + close grip x 7 (wrist started to hurt here with close grip)
70kg x 8
80kg x 8
90kg x 5
90kg x 3
90kg x 4
80kg x 6
Pushups, dumbell fly + dumbell press circuit thingy no rest between exercises x 2.
Dips
Edited by sidewayz, 05 October 2008  02:37 PM.
#16
Posted 07 October 2008  02:37 PM
Squats
Split Squats
Deadlifts
Powercleans
SMP
Today
Close Grip bench
Incline Bench
Chest circuit thing
DB curls
Tricep extensions
7's
#17
Posted 08 October 2008  01:19 PM
Squats (ATG)
Split Squats using bench
Standing calf raises
Edited by sidewayz, 08 October 2008  01:19 PM.
#18
Posted 11 October 2008  07:52 PM
Bench 100kg x 10 reps
Squat 120kg x 12 reps
MP 70kg x 8 reps
Deadlift 150kg x 10 reps
I want to train for size. Current weight 81kg. Target 87+
Today
Squats
Hack Squats
Split squats off bench
Deadlifts
Bench
Chest circuit (pushups, dumbell flies, dumbell press)
Edited by sidewayz, 11 October 2008  07:53 PM.
#19
Posted 14 October 2008  05:24 PM
Split squats
Standing calf raises
I'm going to give bench and SMP a miss for a week and just do my leg and back stuff. Both my wrists are sore, and my right shoulder is sore so I'm going to rest them up for a bit. I also plan on training less. I'm going to start a 3 day a week program now I'm back working 6 days a week on construction.
Monday
Legs (squats, split squats, calf raises)
Chest (dumbell bench, bench or close grip bench, flies/some cable machine stuff)
Some abs stuff
Wednesday
Legs (squats, split squats, calf raises)
back (deadlifts, bent over rows, pulldowns)
Little bit of cardio
Friday
Legs (squats, split squats, calf raises)
shoulders (DB press, SMP BB, front raises DB)
Some arms stuff
That's the program I'm thinking of doing, I'll be doing 5x5 reps/sets on the main stuff. Starting next week.
#20
Posted 16 October 2008  05:41 PM
Split Squats  off bench, 20kg dumbell in each hand
Deadlifts  Working up to 140kg x 10
Standing Calf raises working up to 90kg x 20
Tried to do 7's, stupid idea, arms were f*cked.
#21
Posted 03 November 2008  12:38 PM
50kg x 10, 70kg x 10 (warm up)
87.5kg x 20
87.5kg x 14
65kg x 20
Split squats with 17.5kg dumbells off bench
Standing Calf raises
Bent over rows
Shrugs
#22
Posted 05 November 2008  12:08 PM
50kg x 12, 70kg x 10 (warm up)
85kg x 20
90kg x 12
80kg x 15
Deadlift
60kg x 10
100kg x 10
140kg x 8
160 x 2
160 x 1
160x 0 (grip failing bigtime, no chalk)
140kg x 8
Felt a bit farked after all that.
Standing calf raise machine to finish up
Working up to 300lb x 15 reps
#23
Posted 17 November 2008  11:19 AM
Incline dumbell press
(Weights are each hand of course)
17.5kg x 15
25kg x 10
30kg x 10
35kg x 8 x 3
Dumbell Flies
17.5kg x 10
25kg x 8 x 3
Benchpress
85kg x 8 x 3
Squats
50kg x 10
70kg x 10
80kg x 10
90kg x 8 x 2
85kg x 10
Superset cable crossovers  can't remember weight
Deadlift
10 x 60kg
10 x 100kg
8 x 140kg
7 x 140kg
4 x 140kg (grip failing me bigtime)
3 x 140kg (grip again)
Edited by sidewayz, 17 November 2008  11:21 AM.
#25
Posted 20 November 2008  09:50 AM
(Weight is per hand)
15kg x 10
20kg x 10
22.5kg x 10
25kg x 10
25kg x 10
27.5 kg x 8
30kg x 3
27.5kg x 6
27.5kg x 5
Dumbell front raises (I think that's what they're called)
12.5kg x 10
15kg x 10
15kg x 10
15kg x 10
Standing Military Press
50kg x 8
60kg x 8
65kg x 6
65kg x 4
65kg x 5
Shrugs
70kg x 10
90kg x 10
100kg x 8
100kg x 8
100kg x 7
Standing Calf raise Machine Thingy
1 leg at a time with 120lb x 15 reps
Both legs working up to 340lb x 10 reps
Edited by sidewayz, 20 November 2008  09:52 AM.
#26
Posted 20 November 2008  10:13 AM
#27
Posted 21 November 2008  10:03 PM
#28
Posted 22 November 2008  11:38 PM
50 x 10
70 x 10
85 x 15
90 x 8
95 x 5
100 x 5
100 x 3
70 x 15
Dumbell Bench (weight in each hand)
20kg x 12
27.5kg x 8
32.5kg x 8
37.5kg x 8
37.5kg x 6
37.5kg x 6
Dumbell Flies
17.5kg x 10
25kg x 8 x 3
Dips to finish off
#29
Posted 01 December 2008  02:38 PM
Squats ATG
Bodyweight x 20
60kg x 10
80kg x 12
90kg x 8
90kg x 6 (just not happening today)
80kg x 15
80kg x 12
80kg x 5
Standing Calf raise machine  1 leg at a time and both legs
Standing Dumbell press
17.5kg(2) x 10
25kg(2) x 10
27.5(2) x 8
27.5(2) x 8
27.5(2) x 6
Really feeling weak today, being sick has taken it's toll.
SMP
60kg x 8
60kg x 8
65kg x 4
60kg x 5
Pathetic, oh well.
Bit of cardio to finish up.
Edited by sidewayz, 01 December 2008  02:38 PM.
#30
Posted 04 December 2008  07:45 AM
20kg(2) x 15
32.5kg(2) x 8
37.5kg(2) x 8
37.5kg(2) x 8
37.5kg(2) x 8
37.5kg(2) x 6
Dumbell Flies
17.5kg(2) x 10
25kg(2) x 8 x 3
Incline BB Bench
70kg x 10
80kg x 8
80kg x 5
80kg x 4
70kg x 8
Dips
3 sets, as many as I could do
Another crap workout, I think this cold is hanging on. Might take till Monday off.
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