RB's training log

9th Feb:

Db Bench
56kg - 5x5
36kg - 16, 16
24kg - 20, 35

Row
80kg - 5x5
50kg - 16, 25

Dips
BW - 3x12

----------

Apart from today didn't go at all this week! :o :( I blame the weather...
Didn't do a proper session today, just a little bit of everything because I was helping my brother with free weights for the first time; he always just used the resistance machines.
 
No idea! Seemed to listen to me alright though haha.

Decided I want to try go more times to the gym per week because on days I don't go gym I have a habit of eating not so great, so splitting into squat/back on Tuesday, arms on Wednesday, squat/volume sets on Thursday, shoulders on Saturday and squat/chest/lats on Sunday.

First time I've gone in the evening, didn't realise it got so busy at 10pm!
Hate there only being 1 squat rack/not enough weight plates.

Split Squat
28kg - 7
40kg - 5x5
28kg - 10

Row
80kg - 5x5
50kg - 16, 16

Deadlift
A few 50kg sets
110kg - 5
115kg - 5
 
2 weeks :( Need to stop these intermittent breaks!
The gym messaged me back saying the short oly bar is 14kg but I'm not too sure...

Squat
90kg - 3x10

Db Bench
52kg - 4x7
28kg - 12, 12

Row
64kg - 4x10
44kg - 10, 10

OHP
34kg - 5x7
20kg - 10, 10

Deadlift
104kg - 3x5
64kg - 12, 12

Dips
BW - 10, 10, 10, 9

Curl
32kg - 5x5
20kg - 10, 10
 
So after travelling for 3 months and even longer without gym, finally getting back into it!
Got back weighing 161 lbs.

2nd Sept:

Bench
40kg - 10
50kg - 7, 7, 10
60kg - 5
40kg - 10
Bar - 35

Row
50kg - 12, 12
60kg - 3x7

Squats (Sore legs from badminton the day before)
35kg - 20, 20

Curl
25kg - 5x5
20kg - 10

Dips
BW - 10, 10
7kg - 5, 5


5th Sept:

Squats
50kg - 10
70kg - 7
90kg - 3x5

OHP
35kg - 5x5

Deadlift
70kg - 7
90kg - 5
95kg - 5, 5

Pull Ups
BW - 3x3
 
Thanks! It's good to get back into it! Signed up to Tough Mudder which is in about 6 weeks, so getting myself and my brother (he's been a bit of a couch potato past few years) ready for that.

Here's yesterdays workout:

Squat
90kg - 5x5
50kg - 20

Db OHP
30kg - 5
35kg - 5x6
20kg - 12

Bb Curl
30kg - 5x5
20kg - 20

Deadlift
100kg - 3x5
60kg - 10
 
Last edited:
Bench
65kg - 5x5
Paused 35kg - 20
20kg - 30

Row
75kg - 5x7
35kg - 20

Squat
My mind was clearly somewhere else when I was loading up the bar for first set. I did think it was quite heavy!
100kg - 5
92.5kg - 4x5
62.5 - 15

Dips
10kg - 5x5
BW - 10

Pull Ups
BW - 3x5
 
Last edited:
Didn't do squats as I was playing 3 hours singles badminton after.

OHP
40kg - 5x5
20kg - 13, 13

Deadlift
105kg - 3x5
70kg - 10, 10

Bb Curl
32.5kg - 5x5
20kg - 16, 20

Cuban Rotation
15kg - 5x5
 
Same workout, as my brother missed the last set so didn't want to do differently.

Not too keen on split squats. Tired from badminton the day before so didn't do them properly anyway.

Split Squat
35kg - 5x5

Db OHP
40kg - 5x5
20kg - 12, 13

Deadlift
110kg - 3x5
70kg - 12

Bb Curl
35kg - 5x5
20kg - 20
 
Played badminton before so didn't feel like squats, and the rack was busy anyway xD

Db Bench
60kg - 5, 5, 5, 5, 3
35kg - 12, 12

Row
80kg - 5x5
50kg - 20, 10

Dips
BW+12.5kg - 5x5
BW - 5, 8

Despite only having done SL for a relatively short time, I've sorted out a plan for a split workout so that I'm regularly going gym 4 times a week, working it around when I play badminton so I'm not skipping exercises like today. Hopefully it works out all ok!
 
Start of split workout. I done a little bit of research so hopefully picked out the best exercises, but if anyone has any suggestions of any changes/additions I could make, that'll be great.

Pulldown
68kg - 5x7

Hammer Curl
35kg - 5, 4, 5, 5, 5

Overhead Extension
46kg - 5x7

Preacher Curl
20kg - 5x7

Dips
BW - 7, 7
BW+10kg - 5x5
BW - 5

Incline Curl with Twist
20kg - 5
25kg - 5, 2
20kg - 5, 5, 5
 
Split squats just don't feel like it's doing as much work as normal squats.. I need to stop going when it's so busy.

Split Squat
35kg - 5
40kg - 5
45kg - 4x5
35kg - 20

Seated Db OHP
40kg - 5, 5, 5, 5, 4
20kg - 12

Side Raise
10kg - 7, 7
16kg - 5, 5, 7, 7, 7
10kg - 20

Seated Reverse Fly
15kg - 5x10

Cuban Rotation
17.5kg - 5x5
 
Last edited:
Yay to using the squat rack finally. Over 2 weeks since I last done barbell squats! :o
And they seemed relatively easy?!

Squat
95kg - 5x5
105kg - 3
Went to go for a 1RM, but it wasn't as bad as I expected, so did 2 more!

Bench
70kg - 4
65kg - 5, 5, 5, 5, 4

Incline Bench
50kg - 4, 5, 5, 5, 5
Bar - 25
 
Done rows 'properly' this time. Didn't do it bent over up until now; used to have my back at about 45 degrees. It's much harder!

Row
60kg - 5x5

Deadlift
115kg - 5, 5, 4
70kg - 10, 10

Lat Pulldown
50kg - 5x7
41kg - 10, 10

Shrugs
60kg - 4x10

On deadlifts it's my grip that seems to go first. Would it be ok investing in some straps or something?
 
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