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sidewayz

Mick's (Sidewayz) training log

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Hi, I've been messing around in gyms for a couple of years now but never got really serious. Over the last 5 months I've got a lot more serious. I used to be a very heavy binge drinker, smoker and unhealthy eater. I've now quit drinking, smoking and I'm eating good food now 90% of the time.

 

Stats:

 

Male (Mick may have given that away :P )

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... big-time, 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. :lol:

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SMP

 

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

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Deadlift

 

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

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Bench Press

 

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) :angry:

 

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

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Deadlift

 

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

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SMP

 

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

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Bench (speed off chest)

 

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

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Deadlift

 

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

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Breathing Squats

 

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

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In Perth atm.

 

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 :(

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Haven't updated in a while. Been working in Perth and have been real busy. Have had 5 or so workouts I have not posted up but I'll post the latest.

 

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

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Bench Press (no spot)

 

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

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Yesterdays

 

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

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Flat Bench

 

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

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Been in WA working for 3 months. Thought I'd start posting in the log again. I'm 79kg at the moment. I want to get back up to around 87kg lean. All my PB's are around the same. 110kg bench, 180kg DL, 72.5kg MP, and not sure with squat but I'd say it'd be too embarrassing to post up. I really want to focus on legs for the next few months and I'll be doing legs 3 times a week. My legs are pathetic.

 

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 B)

80kg x 6

 

Pushups, dumbell fly + dumbell press circuit thingy no rest between exercises x 2.

 

Dips

Edited by sidewayz

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Yesterday

 

Squats

Split Squats

Deadlifts

Powercleans

SMP

 

Today

 

Close Grip bench

Incline Bench

Chest circuit thing

DB curls

Tricep extensions

7's

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8/10/2008

 

Squats (ATG)

Split Squats using bench

Standing calf raises

Edited by sidewayz

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Some new goals I've set myself.

 

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

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Squats

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.

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Squats - working up to 100kg x 12 reps

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.

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Breathing Squats

 

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

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Squats (ATG baby)

 

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

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Haven't posted in here in a while, here's todays session. I wasen't feeling the best going in but it was an ok session. Current weight is 82kg and I'm still very lean.

 

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

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Decided to add a back shot, hoping to improve greatly in this area over the next few months.

 

Back171108.jpg

Edited by sidewayz

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Standing Dumbell Press

 

(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 :D

 

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

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Hey nice lifting Mick, I'll race you to that bodyweight press! :P

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Thanks Pat! I'm supposed to be focusing on legs but you're on! :D

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Squats ATG

 

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

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Been sick for a week and my eating hasn't been too flash, was feeling better today so thought I'd go to the gym.

 

 

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

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Dumbell Bench

 

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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