LostGood's log

LostGoods

LostGoods

LostGoods

Permabanned
Joined
19 Aug 2013
Posts
111
Location
Nottingham
Sup everyone, first time on the forum.

Been told about this part of the forum for a few weeks and he asked me to start a log, which i thought could be a good idea.
im 24 and 15st 6lbs, looking to get stronger and more lean. Been at it since march

Having an active job has helped me with my gains so heres my pb's as of yet.

Squat 100kg
Deadlift 130kg
OHP 65kg
Bench 90kg

My routine is my main lifts (above) follwed by assistance's, working around my pb's to get the gains!
 
If only it was that easy eh.. Oh wait i live in nottingham, it is that easy.

Thanks to the uncle for help with routine etc, numbers have been shooting up lately.
 
This is my routine for the week. Usually mon, tues, thurs and friday.

Bench Day (Chest/Triceps/Back)
BENCH PRESS
Paused Bench
CGBP/Dips
Tricep Pull Down
BOR/Back Machines


Squat Day (Adductor/Quads/Glutes)
SQUATS
Leg Press
Horizontal Leg Press


Shoulder Day (Shoulders/Back)
OHP
Seated Press
Side Raises (Machine)
Single Arm Row/Back Machines (Rear Delts)


Deadlift Day (Hamstring/Glutes/Calves)
DEADLIFTS
RDL
Hamstring Curl
Calf Raises
 
Squat Day

Squat
Bar x10
60kgx5x4
80kgx5
90kgx5x2

Had my cousin record me doing 90kg and my form was way off, which i am also guessing it was on the previous sets too.Dropped back down to 60kg to try and fix it but i just couldn't get it right. Deception had to do his session at home due to working late, so he wasn't there to help. (with me being fairly new to the routines i usually turn to him for advice on form etc) Decided to stop squats there incase i **** up to much and pull something.

Horizontal Leg Press
70kgx10
79kgx10
88kgx10

Leg Press
120kgx10
160kgx10
200kgx10

Been advised to take a "Deload" next week, so probably going to take the advice and use it to tweak up forms on all the routines but mainly concentrate on squat. Had little pain in my lower back since last week so probably is the best idea.
 
Bench Day (Chest/Triceps/Back)

BENCH PRESS
Bar xlots
60kg x5
70kg x5
80kg x5 x2
90kg x 5

Db incline press
25kg x10
27kg x10
32kg x10x2

Paused Bench
60kg x10
70kg x8
80kg x5

peck-fly (cable)
45kg x10
55kg x10
60kg x10

Cable Lower Chest Raise (Cable)
55kg x10
60kg x10
65kg x10

Lat pull down
49kg x10
56kg x10
70kg x10
77kg x10

Lat Pulldown Selectorised Machine
60kg x10
70kg x10
90kg x10

Seated row
42kg x10
49kg x10
56kg x10

Dips
bw x7
bw x4
bw x5

Tricep Pull Down
85kg x10
90kg x10
110kg x10

Overall had a good hard session today. Paused bench reps was abit all over the place so should have really stayed on 70kg for last set to.( although i was working out with my younger brother so abit of sibling rivalry was going on through out the routine LOL)Not very good at dips to be honest but i am improving, before i started i could only manage 5x1. Felt good this morning so definitely put the work in at gym. Looking forward to the rest of the week!
 
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Deadlift Day
DEADLIFTS
60kg x10
70kg x5
80kg x5
90kg x5
100kg x5
110kg x5
120kg x3

RDL
70kg x10
80kg x10
90kg x10

Hamstring Curl
45kg x10
50kg x10
55kg x10

Calf Raises
(Seated)
20kg x10
30kgx10
35kg x10
40kg x10

(Standing)
115kg x10
124kg x10
133kg x10

Seated curls (DB each arm)
12.5kg x10
15kg x10
17.5kg x6

Hammers (DB each arm)
12.5kg x10
15kg x10
17.5kg x8

Seated arm curl (Machine)
35kg x10
45kg x10x2

Felt pretty good considering i had a busy day at work and left feeling abit crap. After pre kicked in that all changed!

i got a vid on my 120kg x3 deadlift just to see what my form was like. sent it deception and he said it looked fine to him.Think im abit to ugly to post it up on here though, so ill save you guys from the horror shot!
 
Shoulder Day

OHP
Bar x20
40 x5
50 x5
60x5
65x3
70 x1 PB
75 x1 failed
60 x5

Front raises(cable)
35 x10
40 x10
45 x10
50 x10

Side raises (cable)
30 x10
35x10x2

Seated Press
40 x10
45 x10
50 x10
55 x10

Row
49 x10
56 x10
63 x10

Fair session today. Felt abit tired due to work but managed to get a new OHP Pb, so fairly happy, despite failing 75kg. Deception mentioned a little tweek i could use for more power so ill be using that to my advange next weeks shoulder session.
 
Been practicing hip hinging and core bracing as Ice mention today (cheers)..


Squat
Bar xlotsx2
30 x15
40 x10
60x5x5
60x8

DeadLift
60 x5x8

Leg Press

80 x10
120x10x2

Main purpose today was to work on my form for the 2 main lifts. Squat seems to be getting there apart from my slight rocking forward ( no idea why thats happening, probably due to me concentrating more on getting depth and not on balancing my self properly while pushing back up)
 
Bench Day

BENCH PRESS
Bar x lots
60 x6
70 x5
80 x5
90 x4
90 x3
100 x1 New PB

Paused Bench
70 x10x2
70x8

Peck deck
120 x10
150 x10
185 x10

Dips
bw x6
bw x4
bw x5

Incline Db
25 x10
27 x10
32.5 x10

Tricep Pull Down
90 x10
100 x10
120 x10

Lat Pulldown Selectorised Machine
40 x10 (started too low)
70 x10
90 x10

Seated row
56 x10
63 x10
70 x10

Felt pretty happy with bench as i am slowly improving, also on paused bench. Decent session and definitely noticing change since i started this routine instead of my old "do anything and everything sessions".
 
Deadlift Day
DEADLIFTS
60 xlots
90 x5
100 x5
110 x5
120 x5
130 x3
130x2
140 x1 PB!
145 x Failed

Leg Press (Forgot what routine i was doing seeing as i do this on squat day. i carried on anyway lol)

120 x10
160 x10
180 x10

RDL
70 x10
80 x10
90 x10

Hamstring Curl
45 x10
50 x10
55 x5
50 x5

Calf Raises
Seated
40 x10
50 x10
60 x10

Standing
77 x10
84 x10
91 x10

GHR
Bw x10
15kg x10x2

Surprisingly after my horrible nights sleep i felt pretty good arriving at gym today. started off on dead lift and just kept going, after being pushed by Steven, i gave 140 a try and made the lift. Kept lifting my arse first after the first rep on 120kg but after i corrected that it just felt a lot better. Defiantly feeling more comfortable with Deadlift then when i first started.


— Edited to include GHR!
 
Last edited:
lol thanks delvis. Just got to get form right on squat then hopefully start gaining weight on that.

Thanks for feed back Ice, ill kick my ass into motion and get it sorted on squat day!
 
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