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xxxs13

xxxs13's Training Diary

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Ok site crash has deleted everything lucky i got back up of my sessions.

 

Anyway my name is Morgan i live in Perth where ive been a Fitness Professional working with the City of Melville for over 5 years. Currently i do a lot Personal Training, Aeroboxing Classes, BootCamp's and just recently started Lecturing Cert III in Health and Fitness aswell as Sport Recreation at Challenger Tafe Fremantle.

(I love the info i get from these forums and plan to teach and enlighten what i have learned from here)

 

I have trained many different styles of over the years including Absolute Strenght training, Hypertrophy Training and small amounts of Olympic Lifting.

My main goals have always been to keep strong but like the idea of getting bigger/more defined aswell.

Previous Best Lifts include

 

Bench Press = 1.5 x BW

Deadlift = 2 x BW

Squat = 1.5 x BW

Chin = 1.5 X BW for 3RM

Dip = 2x BW

Id like to get back to the strength i had couple of years ago aswell as Military Press BW

 

Here is my Training Diary, Feedback more than welcome :)

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Hypertrophy Training (Size and Definition)

 

Frequency 5-7 days Per Week

Intensity: High

Time: 1-2 Hours

Type: Agonist Antagonist, Pyramid Set, Super Sets etc

 

Monday and Thursday = Chest and Back

Tuesday and Friday = Legs, Abs

Sunday = Arms

 

Starting second week into Program

Friday 08/05/08 (Chest and Back)

 

Bench Press (Bench Pyramid, Weights Go Up as Reps Go Down)

1x15 @ 40kgs

1x12 @ 50kgs

1x9 @ 60 kgs

1x6 @ 67.5kgs (did easy)

 

Incline D/B Press (4x12)

1x12 @ 20kgs

1x12 @ 22.5kgs

1x12 @ 25kgs

1x12 @ 25kgs

 

Bent Over B/B Row (4x12)

1x12 @ 40kgs

1x12 @ 50kgs

1x12 @ 55kgs

1x12 @ 55kgs (could of gone up a little)

 

One arm D/B Row (4x12)

1x12 @ 20kgs

1x12 @ 20kgs

1x12 @ 22.5kgs

1x12 @ 22.5kgs

 

D/B Pull Over

3x12 @ 20kgs

 

Chinups (overhand 3x10)

1x10 @ BW

1x8 @ BW

1x7 @ BW (i dont wanna go to the chin machine lol)

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Friday 09/05/08 (Legs)

 

Back Squats (Squat Pyramid)

1x15 @ 50kgs

1x12 @ 60kgs

1x9 @ 65 kgs

1x6 @ 70kgs (Pushing back in to legs slowly)

 

Deadlifts (Pyramid)

1x15 @ 50kgs

1x12 @ 60kgs

1x9 @ 65kgs

1x6 @ 70kgs

 

D/B Alternate Stepping Lunge (4x12)

4x12 @ 15kg D/B's

 

Standing Calf Raises (4x12)

4x12 @ 100kgs in machine

 

Abs = Various Bridges, Leg Raises and Crunches

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Sunday 11/05/08 (Arms)

 

Military Press (Pyramid Weght goes up as Reps go down)

1x15 @ 20kgs (Olympic Bar)

1x12 @ 25kgs

1x9 @ 30kgs

1x6 @ 40kgs (last 2 Reps had small leg drive)

 

D/B Lateral Raise (3x12)

1x12 @ 6kgs

1x12 @ 7kgs

1x12 @ 8kgs

 

Overhead Rope Tricep Extensions Super Set Rope Tricep Pushdown (3x12)

1x12 @ 30kgs Super Set 1x12 @ 20kgs

1x12 @ 30kgs Super Set 1x12 @ 15kgs

1x12 @ 25kgs Super Set 1x12 @ 15kgs

 

Tricep D/B Curl (3x12 each arm)

3x12 @ 5kg D/B's

 

Standing B/B Bicep Curl Super Set D/B Hammer Curl (3x12)

1x12 @ 15kgs Super Set 6kg D/B's

2x12 @ 20kgs SUper Set 7kg D/B's

 

Bicep 21 Curls (3x21)

3x21 @ 15kgs

 

Now heres the hard part Repeat everything from the top again, all excercies run through twice.

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Monday 12/05/08 (Chest and Back)

 

Bench Press (Bench Pyramid, Weights Go Up as Reps Go Down)

1x15 @ 40kgs

1x12 @ 50kgs

1x9 @ 60 kgs

1x6 @ 70kgs (last rep had very light spot)

 

Incline D/B Press (4x12)

1x12 @ 20kgs

1x12 @ 22.5kgs

1x12 @ 25kgs

1x12 @ 27.5kgs

 

Bent Over B/B Row (4x12)

1x12 @ 40kgs

1x12 @ 50kgs

1x12 @ 55kgs

1x12 @ 60kgs (getting close to my bench)

 

One arm D/B Row (4x12)

1x12 @ 22.5kgs

1x12 @ 22.5kgs

1x12 @ 22.5kgs

1x12 @ 22.5kgs

 

D/B Pull Over

3x12 @ 20kgs

 

Chinups (overhand 3x10)

1x10 @ BW

1x7 @ BW

1x5 @ BW (finished my reps off on the chin machine)

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Tuesday 13/05/08 (legs)

Miss

 

Thursday 15/05/08 (Chest and Back)

 

Bench Press (Bench Pyramid, Weights Go Up as Reps Go Down)

1x15 @ 45kgs

1x12 @ 55kgs

1x9 @ 60 kgs

1x6 @ 70kgs (Last two reps had very light spots)

 

Incline D/B Press (4x12)

1x12 @ 20kgs

1x12 @ 22.5kgs

1x12 @ 22.5kgs

1x12 @ 22.5kgs (feeling weak)

 

Bent Over B/B Row (4x12)

1x12 @ 40kgs

1x12 @ 50kgs

1x12 @ 55kgs

1x12 @ 55kgs (struggling)

 

One arm D/B Row (4x12)

1x12 @ 22.5kgs

1x12 @ 22.5kgs

1x12 @ 22.5kgs

1x12 @ 22.5kgs

 

D/B Pull Over

3x12 @ 20kgs

 

Chinups (overhand 3x10)

1x7 @ BW

1x5 @ BW

1x4 @ BW (no strength left)

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Friday 16/05/08 (Legs)

 

Back Squats (Squat Pyramid)

1x15 @ 50kgs

1x12 @ 55kgs

1x9 @ 65 kgs

1x6 @ 70kgs (Missing a legs day gets you know where futher)

 

Deadlifts (Pyramid)

1x15 @ 50kgs

1x12 @ 55kgs

1x9 @ 65kgs

1x6 @ 70kgs

 

D/B Alternate Stepping Lunge (4x12)

4x12 @ 15kg D/B's

 

Standing Calf Raises (4x12)

4x12 @ 100kgs in machine

 

Abs = Various Bridges, Leg Raises and Crunches

 

Notes: Similar weights used too last leg session.

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Sunday 18/05/08 (Arms)

 

Military Press (Pyramid Weght goes up as Reps go down)

1x15 @ 22.5kgs

1x12 @ 27.5kgs

1x9 @ 32.5kgs

1x6 @ 42.5kgs (Feeling good, last was not quite lock)

 

D/B Lateral Raise (3x12)

1x12 @ 5kgs

1x12 @ 7kgs

1x12 @ 9kgs

 

Overhead Rope Tricep Extensions Super Set Rope Tricep Pushdown (3x12)

1x12 @ 30kgs Super Set 1x12 @ 20kgs

1x12 @ 30kgs Super Set 1x12 @ 15kgs

1x12 @ 25kgs Super Set 1x12 @ 15kgs

 

Tricep D/B Curl (3x12 each arm)

3x12 @ 4kg D/B's

 

Standing B/B Bicep Curl Super Set D/B Hammer Curl (3x12)

1x12 @ 20kgs Super Set 5kg D/B's

2x12 @ 25kgs SUper Set 5kg D/B's

 

Bicep 21 Curls (3x21)

3x21 @ 17.5kgs

 

Didnt have time or motivation to run through all excercises above again twice.

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Monday 19/05/08 (Chest and Back)

 

Bench Press (Bench Pyramid, Weights Go Up as Reps Go Down)

1x15 @ 50kgs

1x12 @ 55kgs

1x9 @ 60 kgs

1x6 @ 72.5kgs (Failed on last Rep)

 

Incline D/B Press (4x12)

1x12 @ 20kgs

1x12 @ 22.5kgs

1x12 @ 22.5kgs

1x12 @ 25kgs (feeling weak)

 

Bent Over B/B Row (4x12)

1x12 @ 45kgs

1x12 @ 50kgs

1x12 @ 55kgs

1x12 @ 60kgs (no worries)

 

One arm D/B Row (4x12)

1x12 @ 22.5kgs

1x12 @ 22.5kgs

1x12 @ 22.5kgs

1x12 @ 22.5kgs

 

D/B Pull Over

3x12 @ 22.5kgs

 

Chinups (overhand 3x10)

1x10 @ BW

1x10 @ BW

1x8 @ BW (improving on Recovery as i progress though the Program)

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Tuesday 20/05/08 (Legs)

 

Back Squats (Squat Pyramid)

1x15 @ 50kgs

1x12 @ 60kgs

1x9 @ 70 kgs

1x6 @ 75kgs

 

Deadlifts (Pyramid)

1x15 @ 50kgs

1x12 @ 60kgs

1x9 @ 70kgs

1x6 @ 75kgs

 

D/B Alternate Stepping Lunge (4x12)

4x12 @ 17.5kg D/B's

 

Standing Calf Raises (4x12)

4x12 @ 110kgs in machine

 

Notes: Last Session of Program.

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All 4 Wisdom Teeth being removed Thursday 22nd of May, no training for a week or two.

 

Next lot of training i will go back to Strength Program using a Total Body Lifting Workout.

 

Strength (Absolute)

 

Frequency: 2-4 days Per Week

Intensity: 100% of 1RM (singles up to 8reps)

Time: 1-2 Hours

Type: Srength and Size (edit - more Size than Strength)

 

Bench Press 3x8

Squat 3x8

Bentover Row 3x8

Deadlift 3x8

Military Press 3x8

 

Weights increase each set.

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3X8 for absolute strength.

eeeeerrrrrrr.

 

1-3 reps for absolute strength my friend.

 

were are u getting these workouts from?

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I write these programs mate if you read the my first post you would see my background <_ the program works towards absolute strength in fourth week i do or>

 

What would you say 4x6 is or 5x5 is ??? it not endurance thats for sure. I have done various programs where i have done 8x3, 6x4, etc etc they always work towards one thing at the end of the programs which is 1RM or 3 RM testing. I admit that 8 reps is at the end of the scale for pure strength training but is the next variation in my program cycle.

 

You could go about asking me a question next time in a less Keyboard warrior way.

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This is a joke, right?

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Friday 06/06/08

 

Bench Press

1x8 @ 40kgs

1x8 @ 50gks

1x8 @ 60kgs

 

Squats

1x8 @ 45kgs

1x8 @ 55kgs

1x8 @ 65kgs

 

Bentover Row

1x8 @ 40kgs

1x8 @ 50kgs

1x8 @ 60kgs last couple were average

 

Deadlifts

1x8 @ 45gks

1x8 @ 55kgs

1x8 @ 65kgs

 

Military Press

1x8 @ 20kgs

1x8 @ 25gks

1x8 @ 30kgs

 

First workout back after having my wisdom removed, struggled a lil.

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This is a joke, right?

 

care to elaborate ?

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This is a joke, right?

 

care to elaborate ?

 

You have been a 'fitness professional' for over 5 years, yet on a good day, only bench, squat and deadlift 70kg...

 

I don't know how you can say you are training for strength with such poor lifts as the ones in your log so far.

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yeah i know where your coming from there, but that 70kgs is for Reps of 6.... Not my 1RM

 

I weigh 64kg currently.

 

I have yet to post any 1RM max figures yet, but would estimate at the moment

80-85 kgs for Bench Press

85 - 90 for Squat

85 - 95 for Deadlift

50 - 55 kgs for Militarty Press

 

The leg figures arnt that impressive i know its something im woking on, how about i just post up some 1RM vids.

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64kg... How tall are you?

 

I think you need to be introduced to a little thing called food :P

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171cm.

Your right all though i eat incredible amounts it needs top be more structured.

lkt004 lookling over some of my old notes i can see there is some variation of absolute strength reps from what you stated being 1- 3 reps to 1-5, 1-6 and 1-8reps

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uve been a fitness professional for 5 years, ive been one for a year, yet i write programs far better than yours.

 

1-3 for absolute strength/power, depending on excercise,

5X5 for size + strength

10X10 for absolute size gains.

 

there are variations, but thats the "basics"

 

were did u do your PT course at?

 

your wieghts are what i expect my 59kg GF to be able to do on a good day.

 

 

im 6 cms taller than you, and 18kgs heavier. what do you eat?

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im guessing being modest is not one of your strong points :) i dont just write programs for strength.

 

Ive done quite a few programs over the years some which you would agree with some which you wont agree with. Prior to doing my current Strength program the last 2 looked like this, 6x4 and before that 8x3 for the usual lifts while doing either Push Pull day or Upper body lower body split.

I decided to keep things different and do total body lifting day either going with 3x8 for 2-3 weeks then down to 4x6 for 2 weeks maybe down to 8x3 even then test 1 or 3 rep max.

 

Set reps and sets are always going to be up to debate, example Hypertrohpy is defined as 8-12 reps, yet many Builders go outside that range.

 

Do you frequently repeat the same programs for your training, like 1-3 reps everytime you do Strength, i agree with Power reps you quoted i had mine down as 2-4 for Power but that may be outside your set box.

 

I studied at Central Tafe for the Cert III and Cert IV for a year and half roughly.

 

You got a strong girl on your hands if that the case.

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doesnt matter who writes better programs. get strong, then talk smack

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Hey Morgan, thanks for posting in my journal, kind of lifted my spirits, I've been feeling really shit lately and just started training again.

 

I've read through your journal, the problem I see is that you are very weak, which is bad because it doesn't matter how much volume you do with a light weight, if you don't get stronger then you're not going to grow, you'll just increase your cardio ability (which has a worthwhile effect of....nothing?, i.e. nobody cares if somone can dumbbell curl 15kg's for 60reps, where's curling 60kg for 15 reps would turn heads)

 

Here are your new goals that you will be working towards:

 

Squat - 2 x bodyweight (120-130kg, below parallel)

Military Press - 1x bodyweight (60-70kg, cleaned from the floor and strict press)

Deadlift - 2.5 x bodyweight (140-160kg)

Powerclean - bit over bodyweight (70-80kg)

Wide Grip Pullups - 15+ controlled reps

 

 

scrap everything else that you do, just work on those 5 exercises for the next 6 months, ESPECIALLY the squat.

 

Monday, squat day

2-3 sets, max reps (when you hit 20reps add 5kg). Start with 60kg. 5mins rest between the 2-3 sets

Powercleans, 6 sets x 3 reps - start with 50kg, add 2.5kg every monday. 3-4mins rest between sets

 

Thursday, deadlifts

warmup set - 60kg x 10 reps

work sets, 5 sets of 5 reps, start with 80kg, take 3mins rest between sets.

When you complete 5x5 add 10kg. (When you can pull 140kg x 5 x 5 your 1RM will be around 160-170kg)

Wide Grip pullups, start with 5 sets of max reps. every week add a set till you're doing 10 sets of max reps. change it up after that.

 

Your new favourite exercise is military press. start with 50kg, 3 sets of 6 reps, do these on tuesday and friday/saturday. when you complete all 3 sets add 2.5kg.

 

 

This way you get to be in the gym for 4-5 days a week however you are not over training and not doing fluff. I know how it might feel detrimental to hear someone say cut back your training from 5-7 days a week to only 2-3 days a week, been there done that. In essence this program consists of 2 'work' days, and you do the military press on the odd days to keep your mind satisfied that you're training enough.

 

eat, sleep, *shrugs* ..it was working for me when I was eating, sleeping, and training less (but more) ;)

 

If you ever feel like you're not doing enough work, don't be afraid to add volume to the amount of squats, deadlifts and military presses you do.

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doesnt matter who writes better programs. get strong, then talk smack

Very true im working on it.

 

Ghosty i know the Hypertrophy training wont help me so much with my Absolute Strength, but i always liked the idea of getting bigger so i switched between Strength and Size. The 5-7 days a week thing was a guideline i only made it 4-5 a times a week. As for training i can say i havent taken it as serious as previous years which shows in my results. After looking at your training log and Shorties i defintly need to do some catching up and will put more focus on strength.

 

The goals you listed are very similar to mine at the moment, with the Deadlift being a bit higher and the addition of Wide Grip Chins ill give these ago as ive been Bentover Rowing lately. 5x5 style training has worked for you and seems a suitable change up for me to go into to get my Lifts up.

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wide grip chins give u a wide back, rows and deadlifts give u a "thick" back.

 

used in conjunction your back will look awesome.

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yes actually, cleaned and pressed 110kg multiple times. can nearly hang clean it :)

 

anyway point is, you can know how to train, but actually doing it is another thing ;)

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20/06/06

 

Bench Press

1x8 @ 45kgs

1x8 @ 55kgs

1x8 @ 65kgs

 

Squat

1x8 @ 50kgs

1x8 @ 60kgs

1x8 @ 70kgs

 

Bent over Row

1x8 @ 50kgs

1x8 @ 55kgs

1x8 @ 60kgs

 

Deadlift

1x8 @ 50kgs

1x8 @ 60kgs

1x8 @ 70kgs

 

Military Press

1x8 @ 25kgs

1x8 @ 30kgs

1x8 @ 35 kgs

 

Notes: Still nothing great in terms of Lift kg's, however i feel i have a small amount of Base strength now to push on.

After the stir up i got here it has encouraged me to get Stronger.

I weekly update motivational Quotes at my gym, one i came across i liked.

"Its not what your say or believe in, its what you do that defines you"

Noticed while doing this Program, it does seem better suited to Size in comparison to Strength.

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04/07/08 - Friday

 

Bench Press

1x8 @ 50kgs

1x8 @ 60kgs

1x6 @ 70kgs (crap)

 

Squat

1x8 @ 50kgs

1x8 @ 60kgs

1x6 @ 80kgs (The sixth rep was farely average)

 

Bent over Row

1x8 @ 50kgs

1x8 @ 55kgs

1x8 @ 65kgs (should of lifted heavier and lower reps)

 

Deadlift

1x8 @ 50kgs

1x8 @ 60kgs

1x7 @ 80kgs (grip was a prob, Bentover Rows to Deadlifts might need to be changed around)

 

Military Press

1x8 @ 20kgs

1x8 @ 30kgs

1x6 @ 40kgs

 

Notes: I felt like shit trough this session had was coming off a Cold but felt energetic none the less (prob the cold and flu tabs). The last couple of sesions gonna start dropping the reps and work towards some 1- 3RM's.

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