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NISMO9

NISMO9's Training Log

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Hello Everyone!

 

I've been a member on here for quite awhile and have been lurking in the Fitness Diet and Bodybuilding for the past few months. here's a little background info... i'm 65kg's, 170cm tall. I use to play competitive tennis, train in martial arts, i use to do a lot of things... since i've been working full time (5yrs) all i seem to have is a lot of excuses as to why i don't participate i sport anymore. well enough about that... thanks to Markos i've started training seriously for the past two weeks after having trained on and off for a month or two for a day or two a week.

 

6/10/08 and 9/10/08

Squats

3 x 12 60kg

 

bench

5 x 5 55kg

 

bent rows

3 x 8 40kg

 

standing military press

5 x 5 30kg

 

SLDL

3 x 5 60kg

 

BB curl

3 x 5 20kg

 

14/10/08

Squat

12 x 60kg

12 x 65kg

12 x 65kg

 

Bench

5 x 5 60kg

 

Rows

3 x 8 40kg

 

Standing military press

5 x 30kg

5 x 30kg

5 x 35kg

5 x 35kg

5 x 35kg

 

SLDL

3 x 5 70kg

 

BB Curl

3 x 5 25kg

 

16/10/08

Squats - this is the only exercise that i'm really comfortable with

15 x 65kg

10 x 70kg

8 x 75kg PB

2 x 100kg first attempt failed, just made the second attempt. i'm an idiot, i thought i had 80kg but i forgot to add the bar :wacko: i won't be making that mistake again!!

 

Bench

8 x 55kg

8 x 60kg

6 x 65kg

6 x 65kg

 

SLDL

2 x 8 80kg PB palms were killing me!!! might need to invest in some gloves :ph34r:

 

Chins

2 x 8 BW

 

Standing Military

2 x 8 30kg

 

BB curl

2 x 25kg

 

I was totally dead by the end of the military press'.... time to stick to a strict diet and eat my 6 meals per day.

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19/10/08

 

Squats

12 x 60kg

8 x 70kg

8 x 80kg

 

Bench Press

10 x 55kg

8 x 60kg

8 x 65kg

8 x 70kg

 

SLDL

8 x 70kg

8 x 80kg

6 x 90kg (lost my grip)

 

Chins

8 x bw

6 x bw

 

Military press

8 x 35kg

8 x 40kg

8 x 40kg

 

BB curls

2 x 8 30kg

 

Dips

10 x BW

6 x BW

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21/10/08

 

Squats

20 x 70kg

15 x 70kg

 

Bench Press

15 x 40kg warm up

2 x 8 60kg

8 x 65kg

 

Bent rows

3 x 8 40kg

 

SLDL

8 x 70kg

2 x 8 80kg

 

Chins

8 bw

5 bw

 

Military press

3 x 8 x 40kg

 

BB curl

3 x 8 30kg

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18/11/08

 

First day back after 4 weeks in Port Douglas and suffering from a cold.

 

Squats

15 x 40kg

8 x 60kg

8 x 65kg

8 x 70kg

 

Bench Press

15 x 40kg

8 x 55kg

8 x 55kg

8 x 60kg

 

Bent Rows

3 x 8 (40kg)

 

Military press

3 x 8 (40kg)

 

Notes: ready to pass out at the end of the last set, had to leave asap before completing last exercise!

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25/11/08 first day back after recovering from a cold

 

Squats

3 x 12 70kg

1 x 5 80kg

 

bench

1 x 8 60kg

1 x 8 65kg

1 x 6 70kg

 

Bent Rows

3 x 8 40kg

 

Military press

3 x 8 40kg

 

dead lift

1 x 8 65kg

1 x 8 70kg

1 x 10 80kg

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27/11/08

 

Squats

3 x 13 80kg

 

bench press

3 x 8 70

 

decline bench press

3 x 8 60kg

 

bent rows

3 x 8 50kg

 

dead lifts

1 x 8 80kg

1 x 7 90kg (lost grip on last one)

1 x 6 90kg (lost grip)

1 x 8 80kg

 

BB curl

3 x 8 30kg

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30/11/08

 

Squats

3 x 12 80kg

 

bench

5 x 5 70kg

 

Decline

3 x 8 70kg

 

bent rows

3 x 8 50kg

 

Military press

3 x 8 40kg

 

dead lifts

3 x 8 80kg

 

BB curl

3 x 8 30

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03/12/08

 

Squats

1 x 8 60kg

3 x 8 80kg

 

Bench

1 x 8 60kg

3 x 8 70kg

 

decline bench

3 x 8 70kg

 

BB curls

3 x 8 30kg

 

dips

2 x 10 (BW)

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06/12/08

 

Squats

3 x 8 80kg

 

Bench

5 x 5 60kg

 

bent rows

3 x 8 50kg

 

military press

5 x 5 40kg

 

BB curls

3 x 8 25kg

 

dead lift

3 x 8 80kg

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09/12/08

 

Squats

3 x 8 80kg

 

decline bench

3 x 8 70kg

 

bent rows

3 x 8 45kg

 

military press

3 x 8 40kg

 

dead lifts

8 x 80kg

8 x 85kg

9 x 90kg

 

DB curls

3 x 8 12.5kg

 

push ups

4 x 25 bw

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11/12/08

 

Squats

3 x 8 85kg

 

bench press

5 x 5 65kg

 

bent rows

3 x 8 50kg

 

military press

3 x 8 40kg

 

BB curl

3 x 8 25kg

 

dead lifts

3 x 8 85kg

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15/12/08

 

Squats

3 x 8 85kg

 

bench press

3 x 8 65kg

6 x 70kg

 

decline

3 x 8 70kg

 

bb curl

3 x 8 25kg superset with 3 x 8 15kg

 

dead lifts

3 x 8 90kg

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17/12/08

 

Squats

3x8 90kg

 

Bench press

8 x 60kg

6 x 65kg

5 x 70kg

4 x 80kg

 

Lat pull downs

8 x 80lbs

8 x 100lbs

8 x 120lbs

8 x 130lbs

 

Military press

8 x 40kg

6 x 45kg

2 x 6 50kg

8 x 40kg

 

BB curls

3 x 8 25kg superset with 12.5kg

 

Dead lifts

8 x 90kg

4 x 100kg

4 x 100kg

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21/12/08

 

Squats

3x 12 70kg

 

Bench

5 x 5 70kg

 

chin ups

3 x 6 bw

 

MP

5 x 5 45kg

 

dead lifts

3 x 8 80kg

 

bb curls

3 x 8 25kg supersetted with 12.5kg

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23/12/08

 

Squats

2 x 8 90kg

 

bench

2 x 8 75kg

 

chin ups

2 x 6 bw

 

SLDL

2 x 8 90kg

 

military press

2 x 8 50kg

 

bb curls

2 x 8 25kg supersetted with 15kg

 

dips

2 x 12 bw

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05/01/09

 

squats

8 x 60kg

8 x 80kg

8 x 90kg

2 x 100kg

 

bench press

3 x 6 70kg

 

chin ups

2 x 8 bw

 

deads

2 x 8 90kg

 

workout cut short...

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08/01/09

 

Squats

8x60kg

8x80kg

8x90kg

4x100kg

 

Bench press

8x60kg

6x70kg

5x75kg

4x80kg

 

chins

12 bw

8 bw

8 bw

 

Dead lifts

8x60kg

8x80kg

8x90kg

4x100kg

4x100kg

 

military press

3x8 35kg

 

bb curls

10x25kg

8x25kg

8x25kg

 

dips

15

15

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12/01/09

 

Squats

8 x 60kg

2 x 8 80kg

5 x 100kg

 

Bench

6 x 60kg

2 x 8 70kg

 

Chin ups

2 x 8 bw

 

military press

2 x 8 35kg

 

dead lifts

8 x 60kg

2 x 8 90kg

 

bb curls

2 x 8 25kg

 

dips

8

10

 

long day at work, not enough sleep = no energy

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14/01/09 - no training partner today :(

 

Squats

8 x 60kg

8 x 90kg

8 x 90kg

 

bench press

8 x 60kg

8 x 65kg

8 x 65kg

 

chin ups

2 x 8

 

dead lifts

8 x 60kg

8 x 90kg

8 x 90kg

4 x 100kg

3 x 105kg PB!

1 x 110kg PB!

 

bb curls

8 x 30kg

8 x 30kg

 

dips

12

15

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16/01/09

 

squats

8 x 60kg

5 x 50 90kg

 

bench

8 x 60

2 x 5 70kg

3 x 5 65kg

 

chin ups

2 x 8

 

dead lifts

8 x 60kg

3 x 5 90kg

2 x 5 100kg

 

MP

2 x 8 35kg

 

BB curls

3 x 8 30kg

 

dips

20

15

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20/01/09

 

squats

2 x 8 90kg

 

bench

3 x 8 65kg

 

chins

2 x 8

 

deadlifts

2 x 8 90kg

5 100kg

 

mp

2 x 8 35kg

 

bb curl

2 x 8 30kg

 

dips

20

15

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22/01/09

 

Squats

3 x 12 90kg

 

Bench press

3 x 8 65kg

 

chin ups

3 x 8 bw

 

deadlift

8 x 80kg

8 x 90kg

5 x 100kg

3 x 110kg

 

BB curl / super set with military press

8 x 25kg / 10 x 25kg

8 x 30kg / 10 x 30kg

8 x 30kg / 10 x 35kg

6 x 30kg / 4 x 40kg, 8 x 30kg

 

Dips

3 x 10 bw

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25/01/09

 

Squats

2 x 8 95kg

 

Bench press

2 x 8 65kg

 

chins

3 x 8

 

dead lift

8 x 80kg

2 x 8 95kg

 

bb curl / super set mp

2 x 8 30kg / 2 x 8 40kg

 

dips

10

15

 

some back machine similar to a rowing action

2 x 8 140lbs

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27/01/09

 

squats

3 x 8 95kg

 

bench

3 x 8 65kg

 

chins

10

8

 

MP

2 x 8 40kg

 

Dead lifts

8 x 80kg

8 x 90kg

8 x 90kg

4 x 100kg

1 x 110kg

 

dips

15

15

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29/01/09

 

Squats

2 x 8 90kg

 

bench press

2 x 8 65kg

6 x 70kg

 

chins

2 x 10

 

deadlifts

8 x 80kg

2 x 8 100kg

 

bb curl

8 x 30kg

wrist was clicking and very sore so didn't continue with these

 

military press

2 x 8 40kg

 

dips

15

15

 

way too hot...!!

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Squats

2 x 8 95kg

 

bench

1 x 6 70kg

2 x 6 75kg

 

chin ups

2 x 10

 

deadlift

2 x 8 95kg

 

bb curl / supersetted with military press

2 x 8 25kg / 2 x 8 40kg

 

dips

15

15

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04/02/09

 

Squats

8 x 60kg

2 x 95kg

 

bench

2 x 8 70kg

 

chins

10, 10

 

deadlifts

8 x 90kg

3 x 100kg

3 x 100kg

 

need to work on grip strength

 

military press superset with bb curls

2 x (8 x 40kg mp / 8 x 30kg bb curls / 8 x 15kg bb curls)

 

Dips

15, 15

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09/02/09

 

Squats

2 x 8 90kg

2 x 100kg

 

Bench press

2 x 8 70kg

 

chins

2 x 10

 

dead lifts

2 x 8 90kg

 

military press supersetted with bb curls

2 x 8 40kg / 2 x 8 30kg / 2 x 8 15kg

 

dips

15, 15

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6/10/08

 

Squats

3 x 12 60kg

 

09/02/09

 

Squats

2 x 8 90kg

2 x 100kg

 

Good work mate, are you Training at Markos's?

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Cheers Mike and thanks for taking time to have a look. if you have any suggestions or advice please feel free to comment! Unfortunately i live on the other side of melbourne but hopefully i'll get down there in the near future. hopefully see you there :thumbsup:

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