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keiichi2

Keiichi2's Training Journal

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Well ive trained for 3 years on and off now and am looking for some consistency.

Hoping that a journal will help me achieve this, and stop me from taking breaks from lifting and ruining all my progress. So this is mainly a motivational thing for myself to keep on track.

 

But if anybody has any suggestions to make my workouts better feel free to speek out.

 

Im 175cm (5'9" i think)

Starting weight 82kg Current weight 83kg

 

EDIT: My goals for this year:

Squat 150kg for reps of 5.

Bench 125 for 5

Deadlift 180 for 5

 

 

Yesterdays workout.

 

 

11.01.07

 

 

 

Deadlift

 

8 reps x40kg warmup

10 reps back hyper extensions to warm up the lower back a bit more

 

8x 100kg

8x 100kg

7x 120kg

2x 130kg

 

Chinups palms facing away semi wide grip

 

5reps

5reps

4reps

4reps

3reps

 

Bentover row

 

8x60kg

7x60kg

7x60kg

 

Barbell curs

 

8x40kg

6x40kg

5x40kg

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Pretty good start,nice excersise selection and weight.Keep working on those rows.

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Good to hear.:)

 

My dad goes to the same gym as me, and saw me deadlifting that day.

He recons i should be wearing a belt Deadlifting and Squatting with heavy weights.

What do you think Markos....I cant exactly tell him hes wrong he cracks the shits

and starts yelling.....Ahhh you young pricks think you know everything! LOL

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I dont ever wear a belt....even on my jeans :no:

 

If you are attempting a 1RM,you could wear one if you wanted,but you should never train with one,you need to strengthen those muscles when training,not support them.

 

After awhile,you will find that even when doing a 1RM,it will annoy you.

 

Do you train at Billy's???

 

You are coming to the strongman right??

 

I live in Frankston Sth near the Robinsons Rd/Golflinks Rd intersection.

 

If you want to come round and meet some of the guys,they are training Monday night around 6.00pm.

 

PM me for my address.

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No i train at Input fitness in Karingal.

Before that i trained at excell gym and fitness in frankston south.

 

I have got something on that day so unfortunatley i wont be able to make it:S

Maybe next year.

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Last couple of days felt pretty shit had a bit of a cold so i took some rest.Also gave me a chance to finnish off my Car:D

Read your post again Markos, would love to come one night compare how you and your students train. would be intresting.

Will let you know.:)

This mornings session.

 

Overhead squat 20kgx8

 

Squat

 

2setsx10x 60KG

8x100kg

6x100kg

6x100kg

3x110kg

3x110kg

 

Military Press

8x50kg

8x50kg

6x50kg

6x50kg

5x50kg

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Benchpress

 

10x60kg

10x80kg

6x100kg

5x100kg

4x100kg

 

Incline flies superset with incline dumbell press

 

20kg

8xflies 8xpresses

8xflies 8xpresses

8xflies 5xpresses

 

Skull crushers superset with close grip bench

 

35kg

8xcrushers 8xpress

8xcrushers 8xpress

6xcrushers 5xpress

 

3 sets dips

8reps

8reps

6reps

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Yesterdays session

 

Indoor soccer:D

 

Tonights session

 

Deadlift

 

Bit of a weird needle sorta pain in my right glute and going in my lower back.

Got me a bit worried so I didnt wanna push it to hard.

hope it gets better.

10x60kg

8x100kg

8x100kg

6x110kg

5x120kg

 

Chinups

 

5reps

5reps

5reps

4reps

3reps

 

Bent Row

 

8x60kg

felt pretty good so attempted

80kg. 3 reps. Glute felt shit went back down to 60

the rest went like this,

8x60kg

8x60kg

8x60kg

7x60kg

 

Barbell Curl

 

8x40kg

7x40kg

My hand felt really sore so i left it at that.

Fell on it at soccer:S

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session on 18.01.06

 

Benchpress

80kgx10

100x6

100x5

100x4

 

Incline Dumbell press

 

10x32.5kg

8x35kg

6x35kg

 

Flyes

 

10x20kg

10x20kg

9x25kg

 

skull crushers

10x30kg

10x30kg

5x35kg rep out with another 5 close grip bench

 

dips

 

8reps

8reps

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tonights session

 

Squat

 

10x60kg

10x60kg

8x100kg

7x100kg

5x105kg

5x105kg

3x110kg

 

Military press

 

8x50kg

8x50kg

7x50kg

5x50kg

4x50kg

 

 

Tricep pushdown

8x80kg

8x80kg

 

Been lacking in motivation these days in both diet and workouts.

Been spending allot of time on the car and it is showing in my workouts:S

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Different kinda session tonight.

Lazed out of gym and felt really bad so i went outside and just started lifting some rocks and doing some pushups.

 

full workout.

 

30 Pushups

 

15x5 presses over the head with a rock

 

Chinups palms facing away

6reps

6reps

5reps

 

Bicep curls

Filled up a bucket with water. About 10 litres

3x10 reps on each arm

 

30 pushups

30 pushups

 

Resting time between sets, 30 seconds or less.

took me around 25 minutes to complete.

Brief but fairly good workout:D

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Started the skinny dude routine today.

F#%%ed me. Great workout.

 

Squats Supersetted with Pullovers

20x70kg 12x22.5kg pullover

15x70kg 12x22.5kg pullover

 

Incline press

8x60kg

8x80kg

 

BB Curls

8x45kg

8x45kg

 

Military press

8x45kg

7x45kg

5x45kg

 

Bents rows

8x50kg

8x50kg

8x50kg

 

Dips

15 reps

12 reps

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31.01.07

 

Squats Supersetted with Pullovers

20x80kg 12x25kg pullover

15x80kg 12x25kg pullover

 

Incline press

7x80kg

5x80kg

 

BB Curls

8x45kg

8x45kg

 

Military press

8x50kg

8x50kg

4x50kg

 

Bents rows

10x50kg

10x50kg

10x50kg

 

Dips

12 reps

12 reps

 

1.2.07

 

Deadlift

 

10x60kg

8x100kg

6x120kg

6x130kg

2x140kg

1x145kg

 

 

Benchpress

5x100kg

4x100kg

10x60kg

 

Chinups palms away

 

5reps

5reps

4reps

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3.2.07

 

Squat

10x60kg

8x100kg

5x120kg

2x130kg

 

Barbell curl

6x50kg

6x50kg

4x50kg

 

Tricep pushdown

10x80kg x3sets

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Thats some damn good full squatting.Considering you live around the corner from me you should have come to the comp. :yes:

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LOL yeah i might come down to the easter one.

Im just a bit of a novice to powerlifting.

Never really attempted any one rep maxes before.

As for powercleans and all other olympic lifts, ive never done them, All i know is how to squat and deadlift.

 

What do you mean by full squat? you mean full range of motion right?

 

Anyway

 

Tonights workout

 

6.2.07

 

Squat and pullover

20x80kg / 12x25kg

15x80kg/ 12x25kg

 

Incline bench

8x70kg

8x70kg

 

Barbell curl

8x45kg

8x45kg

6x45kg

 

military press

7x50kg

5x50kg

4x50kg

 

Bent rows

8x60kg

8x60kg

8x60kg

 

Dips

15reps

12reps

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7.02.07

 

Deadlift

 

10x60kg

8x100kg

8x120kg

5x140kg

3x150kg New PB WOOOP!!!!!

 

Pullups

5reps

5reps

4reps

 

Tricep pushdown

8x85kg

8x85kg

6x85kg

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8.02.07

 

Squat and pullover

20x85kg / 12x27.5kg

12x85kg/ 12x27.5kg

 

Incline bench

8x80kg

6x80kg

 

Barbell curl

8x45kg

5x45kg

 

 

military press

8x45kg

6x45kg

5x45kg

 

Bent rows

8x60kg

8x60kg

8x60kg

 

Dips

15reps

10reps

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Squat and pullover

20x85kg / 12x27.5kg

15x85kg/ 12x27.5kg

 

Incline dumbell (incline benchpress was broken)

8x35kg

7x35kg

 

Barbell curl

8x45kg

6x45kg

 

 

military press

8x45kg

7x45kg

5x45kg

 

Bent rows

8x70kg

7x70kg

7x70kg

 

Dips

15reps

15reps

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13.02.07

 

Bit of a pussy workout

 

chinups

3 sets of 6

 

barbell curl

5x45kg

 

reverse barbell curl

3sets of 12x25kg

 

behind the back wrist roller thingy with barbell (forearms)

12x20kg

12x25kg

12x25kg

 

skull crushers

12x35kg

12x35kg

12x35kg

 

some situps

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16.02.07

 

Squat and pullover

20x85kg / 12x27.5kg

15x85kg/ 12x27.5kg

 

Incline Bench

8x80kg

5x80kg

 

Barbell curl

8x45kg

5x45kg

 

 

military press

8x45kg

6x45kg

6x45kg

 

Bent rows

6x80kg

8x70kg

7x70kg

 

Dips

15reps

12reps

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17.02.07

 

Deadlift

12x60kg

10x100kg

3x140kg

1x150kg

1x160kg (PB)

 

Chinups ladder style

1,2,3,4,1,2,3,1,2,3

 

One arm barbell curl

 

12x10kg each arm

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19.02.07

 

Pussy workout again tonite.

Went back to my old ways again, could not be F**** squating for 20 reps.

Mainly used excersises that i havent done in a while

 

Benchpress

12x60kg

12x80kg

6x100kg

6x100kg

5x110kg

(guy i asked to spot me did a bit of a bicep workout when he was spotting me, so those numbers dont really mean much)

 

Incline Flies superset with incline dumbell Press

12x20kg/12x20kg

12x20kg/4x20kg

12x20kg/00000000

 

Tricep pushdown

12x80kg

10x80kg

10x80kg

 

cable crossover

12x35kg

10x35kg

9x35kg

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21.02.07

 

Squat and pullover

20x85kg / 12x27.5kg

15x85kg/ 12x27.5kg

 

Incline Bench

8x80kg

7x80kg

 

Barbell curl

8x45kg

7x45kg

 

 

military press

8x45kg

8x45kg

5x45kg

 

Bent rows

8x70kg

8x70kg

8x70kg

 

Dips

15reps

13reps

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23/02/07

 

Deadlift

 

12x60kg

10x100kg

8x120kg

4x140kg

2x160kg

1x170kg(sort of a miss....got stuck on my thighs so couldnt lean right back)

 

Chinups ladder style

 

1,2,3,4,5,1,2,3,1,2,3

 

 

Side lateral raises

15x5kg

12x7.5kg

8x10kg

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25.02.07

 

squat

 

12x60kg

10x100kg

4x120kg

2x125kg

 

 

military press

 

8x50kg

5x60kg

4x60kg

3x60kg

 

25 pushups

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26.02.07

 

Squat and pullover

20x85kg / 12x27.5kg

15x85kg/ 12x27.5kg

 

Incline Bench

8x80kg

7x80kg

 

Barbell curl

8x45kg

7x45kg

 

 

military press

8x45kg

6x45kg

5x45kg

 

Bent rows

8x75kg

8x75kg

8x75kg

 

Dips

15reps

12reps

 

Side laterals with cable

8x15kg

6x15kg

6x15kg

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28.02.07

 

Deadlift

 

12x60kg

10x100kg

8x120kg

5x140kg

3x160kg

1x165kg(PB)

 

 

Chinups

Ladder style

1,2,3,4,5,1,2,3,4,1,2,3

 

 

Side Laterals

 

15x7.5kg

15x7.5kg

15x7.5kg

 

Side laterals (cable)

10x15kg

10x15kg

10x15kg

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2.03.07

 

Squat

 

10x60kg

8x100kg

4x120kg

3x120kg

1x120kg

 

 

Military Press

8x60kg

6x60kg

5x60kg

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5.03.07

 

Deadlift

12x60kg

10x100kg

8x120kg

6x140kg

3x160kg

1x170kg(PB)

 

Chinups Ladderstyle

1,2,3,4,5,1,2,3,4,1,2,3,4

 

Side laterals

 

15x5.7kg

15x5.7kg

15x5.7kg

 

Close grip benchpress

 

10x60kg

6x80kg

90kg miss

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