RB's training log

Push press is an option, but also try changing around your rep ranges and weights: drop down to 35kg or something and go for 8-10 reps (probably four sets).

And push. Hard. :)
 
Alright, I'll give the lower weight higher reps a shot, thanks.
Yeah squats are good! Keep on thinking I'll hit a wall, but my legs seem to just keep on powering on! Quads are getting rock hard, and getting more definition. :)

An 'update' on my weight: Still been the same at about 166 lbs for the past 2 months. Don't really have an aim weight-wise atm, as my lifts are still getting better without bulking. But once I hit a wall, I'll slow bulk to 182 lbs.
 
6th Jan:

Bench
70kg - 5, 5, 5, 5, 4
40kg - 3x10

Row
85kg - 5x5
60kg - 20, 22

Dips
BW - 4x10

----------

10th Jan:

OHP
40kg - 5x5
30kg - 10, 10, 9, 9, 8, 7

Squat
105kg - 5, 5, 5, (4; clipped the catch on the way up), 5, 5
65kg - 30, 25

Shoulder Shrugs
55kg - 10, 15, 15, 15
20kg - 2xLots

Deadlift
120kg - 3x5
70kg - 16, 16
 
Thanks! Really liking the change as well. I can remember what it felt like at the start of this log when I was all blubbery haha. Not going to that place ever again. :)

Squat
107.5kg - 2 (I knew it was a bit ambitious for the day after!)
105kg - 5, 2
100kg - 4x5
50kg - 20, 20

Bench
70kg - 4, 5, 5, 5, 5
40kg - 16, 16
20kg (Paused) - 20, 25

Row
90kg - 5x5
60kg - 18, 16
20kg - 40, 30

Dips
BW+15kg - 3x7
BW - 12, 9, 10

Db Curl
32kg - 6x5

Only 2 sessions left before a 2 week break because I'm changing gym. :( I'll do what I can with a single 15kg dumbbell at home haha.
 
Well the reason why I didn't carry on the gym membership for one more month and overlap is that I'm trying to save a lot of money for this coming summer for travelling, so wanted to save that £18 instead of the 2 weeks gym. Tight I know haha (the reason why I'm changing gym is The Gym has a pre-open price for £10.99 a month, every little helps!). Another factor is that I'm starting new part-time work next week so wasn't sure on the timing of things.
 
Good session! (Apart from losing focus on the row/dips)

Squat
107.5kg - 5x5
67.5kg - 16, 16

Bench
70kg - 4, 5, 5, 5, 5
45kg - 14, 12
20kg - 20, 30

Row
90kg - 5, 4
70kg - 7, 7, 7, 12

Dips
BW - 16, 12, 12, 12

Bb Curl (Finally broke 30kg!)
32.5kg - 5x5
20kg - 10, 15

Got my leather skipping rope in the post today so started that up again. I don't remember it being so exhausting!

And finally invested in electronic scales so no more guessing my weight on the silly analogue ones!
 
The Gym opened up their East Croydon branch on Thursday so started back at that (2 weeks felt like ages!). Unfortunately it's not as well equipped as EasyGym and it's not as good quality. They've only got 1 squat rack, no bench racks and the dumbbells go up to 30kg. There are also not enough weight plates as if both the smith machine and squat rack is being used, there isn't enough plates for someone to do deadlifts or whatever as well. If it wasn't for the pre-open price (£10.99 a month) I would go back to EasyGym (and it'll only be for another 4 months), but providing I don't go at peak hours it's just about manageable, plus it has the benefit of being a 24/7 gym if I don't manage to get in during the day.

30th Jan:

Squat
100kg - 5x5
60kg - 20, 20

OHP
40kg - 5x5
20kg - 10, 12

Deadlift (Assuming the short bar weighs 10kg)
90kg - 5, 7, 8, 7
50kg - 3x12

Db Curl
28kg - 5
32kg - 5x5
20kg - 30

----------

2nd Feb:

Squat
105kg - 3
100kg - 5x5
60kg - 16, 16

Db Bench (First time using dbs for bench; it's a lot harder!)
Oh and that's the other thing, the dbs are in 2kg increments.
60kg - 4, 4
52kg - 4x5
32kg - 11, 15
(Bb) 25kg - 20, 25, 15

Row
80kg - 5x5
40kg - 25, 15

Dips
BW+16kg - 5, 5, 4, 5, 4
BW - 6, 8, 8

Currently weigh in at 165.8lbs
 
6th Feb:

Split Squat
36kg - 5, 5, 7, 10

Squat
60kg - 20, 20

OHP
(Db) 32kg - 5x7
35kg - 5, 5
20kg - 8

Deadlift
110kg - 3x5
70kg - 3x12

Db Curl
36kg - 5x5
20kg - 10, 15
 
Yeah, that was the first time doing splits so wasn't sure on weight, then the squat rack became free but didn't have the time to do 5x5 so just thought to do some cardio squats!
 
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
 
Rope Pushdown
32kg - 5, 5, 7, 6, 4
23kg - 7, 7

Db Curl
36kg - 5x5
28kg - 10, 6
20kg - 10

Dips
BW+12kg - 3x7
BW - 10, 9

Front Lateral Raises
20kg - 5x5

OHP
25kg - 3x10
10kg - 18
 
Was in a rush so had to squeeze this in in about an hour.

Squat
100kg - 5x5

Row
56kg - 3x10
30kg - 20

Bench
40kg - 10, 10, 8
20kg - 20

Deadlift
70kg - 3x10
 
OHP
40kg (still need to ask the weight of the short bar) - 10x5
25kg - 4x10

Shrugs
40kg - 4x20

Side Lateral Raises
12kg - 5x10

Curl
25kg - 4x12

Dips
BW - 12, 12, 10, 10
 
You must log in or register to reply here.
Back
Top Bottom