Dave's training log

Loads of us use it. As long as you don't use too much of it in one go (which is messy), it's not too bad but you'll still have white hands and it transfers onto the bar/clothes.
 
Today's workout:

Deadlifts

Warm-ups - bar x lots, 50kgx10, 70kgx8
110kg 3x5

Bent over Row
80kg 5x5

Single Arm Dumbbell Rows
40kg 5x5

Incline Dumbell Curls
16kg 3x10

Hammer Curls
16kg 3x10

High Pulley Crunch
42.5kg 3x15

20 mins Interval Training on the treadmill.

Tried the hook grip properly for the first time on the deadlifts. It worked in that it didn't feel like the bar would fall out of my grip, but I now have blisters on my thumb on my left hand and over 2 or 3 other fingers.
 
Todays Workout:

Bench Press

Warm-ups - bar x lots, 40kgx10
70kg 5x5 (Failed last 2 sets, got 4 reps on both)


Close Grip Bench Press

47.5kg 3x10

Incline Chest Press

50kg 3x10

Decline Chest Press

52.5kg 3x10

Tricep pushdown (on cable machine)

30kg 3x10

High pulley cable crunch

42.5kg 3x15

20 mins Interval/hill training on the treadmill.

I know I failed on the last 2 sets on the bench press, but happy with the weight increase, I will get it next time!
 
Jesus, not updated this in so long. I changed my job at work and whilst I have been settling in it has been difficult to stick to regular sessions (although I have still done 3 sessions per week on average).

I did have to change gym's again however as I could no longer get to the one I was going to. I have joined a Gold's gym that is close to my work, so can now get there at 6am before I have to start work, and at the weekend if I need/want to.

I ain't gonna post up my workouts from the last 4 weeks, but will start again from today.

Bench Press

Warm-ups - bar x lots
75kg 4x8


Close Grip Bench Press

50kg 4x8

Incline Chest Press

50kg 4x8

Decline Chest Press

60kg 4x8

Tricep rope pulldown

27.5kg 4x8 (paused at the bottom for a second)

Tricep pushdown on Hammer Strength Machine

50kg 4x8

Dips

40 in total

High pulley cable crunch

42.5kg 3x15

Seated Russian Twist with Medicine Ball

50 twists x 3 sets
 
This morning's workout:

Squats

Warm-ups - bar x lots, 70kgx10

100kg 8 Reps
110kg 5 Reps
120kg 5 Reps
130kg 1 Rep
120kg 5 Reps
100kg 5 Reps
70kg 8 Reps

Seated Overhead Barbell Press

Warm-up - bar x lots, 40kg x 10

52.5kg 4x8

Seated Shoulder Press

22kg 4x8

Laying Leg Curl

60kg 8x4

Seated Calf Raises

80kg 4x8

Leg Press (Plate loaded Linear Leg Press)

180kg 4x8

High pulley cable crunch

42.5kg 3x15

Seated Russian Twist with Medicine Ball

50 twists x 3 sets


20 mins interval training
 
I have been messing about with my workout a bit in the last month or so, trying to figure out really what I want to get out of it, what works for me and what doesn't and what I want to do and what I don't. A year after joining the gym and 3 gym's later I think I know where I want to go and what I want to do.

So, I have settled on the 5/3/1 workout by Jim Wendler. I will do the 'Boring but Big' assistance work to accompany the workout. I bought the ebook a few weeks ago, and for the last couple of weeks have been really keeping record of my lifts so I know for definite what my 1RM would be so can work out the figures I need to be starting to lift accurately. I will be doing a 4 day workout.

Anyway, I am sure anyone reading this know's the 5/3/1 workout, so won't bore you any more.

Friday 29th

Main Workout

Bench Press

Warm-ups:

1x5 @ 32.5kg
1x5 @ 40.0kg
1x3 @ 47.5kg

Working Sets:

5 reps @ 50kg
5 reps @ 60kg
8 reps @ 67.5kg

Assistance Workouts

Bench Press

10 reps @ 35kg x 5 sets

Dumbbell Row

10 reps @ 24kg x 5 sets

All in and out in under an hour. Was easy enough today, but that's how it's supposed to be.
 
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Not sure how I missed this log - nice numbers in the big lifts :) 531 is great stuff - I'm enjoying its constant progression as opposed to 5x5 linear styleee. BBB I don't like so much, just an AMRAP 75% finisher.
 
I'm gonna be honest and admit I went for the BBB because I just didn't understand the other assistant workouts. I have read them, and re-read them, time and again and I just can not figure them out!

I wanted to do the Triumvirate as I like dips, chins etc and wanted to try good mornings, but just can't work out exactly what I am supposed to be doing, which is where BBB was easy.
 
Saturday 30th

Main Workout

Squats

Warm-ups:

1x5 @ 47.5kg
1x5 @ 60kg
1x3 @ 72.5kg

Working Sets:

5 reps @ 77.5kg
5 reps @ 90kg
10 reps @ 102.5kg

Assistance Workouts

Squats

10 reps @ 50kg x 5 sets

Leg Curl

10 reps @ 32kg x 5 sets

HIIT training on the treadmill

15 mins in total - 1min @ 7.2kph then 1 min @ 15kph (repeat for 15 mins)
 
Monday 1st June

Main Workout

Overhead Press

Warm-ups:

1x5 @ 20kg (bar)
1x5 @ 25kg
1x3 @ 32.5kg

Working Sets:

5 reps @ 35kg
5 reps @ 40kg
12 reps @ 45kg

Assistance Workouts

Overhead Press

10 reps @ 30kg x 5 sets

Chin-Ups (assisted)

50 reps in total

HIIT training on the treadmill

15 mins in total - 1min @ 7.2kph then 1 min @ 15kph (repeat for 15 mins)
 
Tuesday 2nd June

Main Workout

Deadlifts

Warm-ups:

1x5 @ 45kg (bar)
1x5 @ 55kg
1x3 @ 65kg

Working Sets:

5 reps @ 70kg
5 reps @ 82.5kg
9 reps @ 92.5kg

Assistance Workouts

Deadlifts

10 reps @ 45kg x 5 sets

Back Extensions

50 reps in total
 
Wednesday 3rd June

Main Workout

Bench Press

Warm-ups:

1x5 @ 32.5kg
1x5 @ 40.0kg
1x3 @ 47.5kg

Working Sets:

3 reps @ 55kg
3 reps @ 62.5kg
3 reps @ 70kg (I completely forgot this was supposed to be as many reps as you could do, so it was just the 3 unfortunately)

Assistance Workouts

Bench Press

10 reps @ 40kg x 5 sets

Dumbbell Row

10 reps @ 24kg x 5 sets

HIIT training on the treadmill

15 mins in total - 1min @ 7.5kph then 1 min @ 15kph (repeat for 15 mins)
 
Monday 8th June

Main Workout

Squats

Warm-ups:

1x5 @ 47.5kg
1x5 @ 60kg
1x3 @ 72.5kg

Working Sets:

3 reps @ 85kg
3 reps @ 95kg
7 reps @ 110kg

Assistance Workouts

Squats

10 reps @ 50kg x 5 sets

Leg Curl

10 reps @ 32kg x 5 sets
 
Tuesday 9th June

Main Workout

Overhead Press

Warm-ups:

1x5 @ 20kg (bar)
1x5 @ 25kg
1x3 @ 32.5kg

Working Sets:

3 reps @ 37.5kg
3 reps @ 42.5kg
10 reps @ 47.5kg

Assistance Workouts

Overhead Press

10 reps @ 32.5kg x 5 sets

Chin-Ups (assisted)

50 reps in total

30 mins Hill training on Treadmill
 
Thursday 11th June

Main Workout

Deadlifts

Warm-ups:

1x5 @ 45kg (bar)
1x5 @ 55kg
1x3 @ 65kg

Working Sets:

3 reps @ 80kg
3 reps @ 90kg
7 reps @ 100kg

Assistance Workouts

Deadlifts

10 reps @ 50kg x 5 sets

Hanging Leg Raises

50 reps in total

30 mins on treadmill - 15 mins hills & 15 mins HIIT
 
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Friday 12th June

Main Workout

Bench Press

Warm-ups:

1x5 @ 32.5kg
1x5 @ 40.0kg
1x3 @ 47.5kg

Working Sets:

5 reps @ 60kg
3 reps @ 67.5kg
4 reps @ 75kg (I was aiming for 5 reps, so a little disappointed I only got 4, but had nobody to spot me in the gym and struggled to get the 4th up, so couldn't try for the fifth)

Assistance Workouts

Bench Press

10 reps @ 45kg x 5 sets

Dumbbell Row

10 reps @ 26kg x 5 sets

Gentle run on the treadmill for 20 mins @ 9kph
 
Thursday 18th June

Main Workout

Squats

Warm-ups:

1x5 @ 47.5kg
1x5 @ 60kg
1x3 @ 72.5kg

Working Sets:

5 reps @ 90kg
3 reps @ 102.5kg
4 reps @ 115kg

A bit disappointed to only get 4 reps, but played my first 90 min game of football on Sunday and legs still felt sore, so gotta take that into account.

Assistance Workouts

Leg Press

15 reps @ 100kg
15 reps @ 90kg
15 reps @ 80kg
15 reps @ 70kg
15 reps @ 70kg

Leg Curl

15 reps @ 40kg x 5 sets

Slow 20 min on treadmill @ 8.2kph
 
Friday 19th June

Main Workout

Overhead Press

Warm-ups:

1x5 @ 20kg (bar)
1x5 @ 25kg
1x3 @ 32.5kg

Working Sets:

5 reps @ 40kg
3 reps @ 45kg
6 reps @ 50kg

Assistance Workouts

Dips

75 reps in total

Chin-Ups

50 reps in total

20 mins easy on treadmill @ 8.5kph average.
 
Monday 22nd June

Main Workout

Deadlifts

Warm-ups:

1x5 @ 45kg (bar)
1x5 @ 55kg
1x3 @ 65kg

Working Sets:

5 reps @ 82.5kg
3 reps @ 95kg
6 reps @ 105kg

Assistance Workouts

Good Mornings

10 reps @ Bar x 1 set
10 reps @ 40kg x 3 sets
10 reps @ 45kg x 1 set

Hanging Leg Raises

50 reps in total

15 mins walk on treadmill @ 10% incline @ 5kph.

First time I have ever done good mornings. My hamstrings felt a little like jelly after doing deadlifts and them. I could have gone a little more on the Good Mornings, probably another 10kg to be honest, so will adjust it a little for next week.
 
Ahhhh, de-load week, great success!!!

Tuesday 23rd June

Main Workout

Bench Press

Working Sets:

5 reps @ 40kg
5 reps @ 50kg
5 reps @ 55kg

Assistance Workouts

Dumbbell Bench Press

15 reps @ 22kg x 5 sets

Dumbbell Row

10 reps @ 26kg x 5 sets
 
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