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alexxx

Alex's Training Log

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Hi All,

 

Thought I might start logging on the net as well as paper.

 

Current Stats -

Height: 5'10

Weight: 73 - 75kg

Age:20

Bf: 10%

 

Goals: Get stronger.

 

Been doing a routine M&M posted 3 weeks ago, currently on the 4th week.

 

23/2/09

 

Squats

95kg x 20

92.5kgx 20

 

Military Press

52kg x 10

x 9

x 7

x 4

 

Bent Row

68kg x 10

x 10

x 10

 

Bench

88.5kg x 10

x 8

x 7

x 4

 

Stiff Legged Deadlifts

94kg x 15

x 15

x 15

 

Barbell Curl

39kg x 10

x 10

x 9

 

Dips

BW x 15

x 12

x 12

Edited by alexxx

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25/2/2009

 

Squats

 

95kg x 20

x 15

x 5

 

Military Press

 

52kg x 10

x 10

x 7

x 4

 

Bent Row

 

70kg x 10

x 10

x 10

 

Bench Press

 

88.5kg x 9 *pause* +1

x 8 *pause* +2

x 7 *pause* +3

 

Stiff Legged Dead lift

 

96kg x 15

x 15

x 15

 

Barbell Curl

 

39kg x 10

x 10

x 10

 

Dips

 

Body weight x 15 x 3 sets

 

Mixed emotions about today's session, could of gone a few more reps with the 2nd set of squats but was really puffed out....

Bench was terrible, maybe it has something to do with the closer grip I've been using.

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27/2/2009

 

Squat

98kg x 5

100.8kg x 5

x 5

105.8kg x 3

x 2

108.3kg x 2

x 1

100.8kg x 5

 

Military Press

52kg x 10

x 10

x 8 + 2

 

Chin ups with pike

x 10 x 3

 

Bench

64kg x 6

84kg x 6

99kg x 5

103.5kg x 3

105.5kg x 1

x 3

107.5kg x 2

 

Ukrainian Dead Lift 50cm Chair

49kg x 6

76.5kg x 15 x 3

 

BB curl

40kg x 10 x 3

 

Dips

x 15

x 15

x 10

 

Deadlifts were brutal!

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2/3/2009

 

Squats

95kg

x20

x16

x4

 

Military Press

52kg

x10

x10

x9+1

 

Bent Row

72kg

x10

x10

x9+1

 

Bench

88.5kg

x10

x9+1

x7 1/2 + 3

 

Stiff Legged Dead Lift

98.5kg

x15 reps x 3 sets

 

BB curl

39kg

x10

x10

x8

 

Dips

x15

x15

x12

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4/3/2009

 

Squats

95kg

x20

x14

x5

 

Military Press

52kg

x10

x10

x8+3

 

Bent Row

72kg

x10

x10

x10

 

Bench

91.5kg x10

89.5kg x9+1

87kg x8 + 2

 

Stiff Legged Dead Lift

99kg

x15 reps x 3 sets

 

BB curl

41kg

x10

x10

39kg x8

 

Planche pushups

x10

x12

x15

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6/3/2009

 

Squat

60kg x 10

80kg x 7

100kg x 5

105kg x 4

x3

100kg x 3

 

Power clean & press

50kg x 5

64kg x 5

66kg x 5

x3

70kg x 1

 

MP

64kg x 3

x1

 

Bench

64kg x 10

84kg x 5

99kg x 7

x 3

x 4

 

Stiff Legged Dead Lift

101kg x 15 x 2 sets

101kg x 12 + 2

 

Chins with pike

x8

x6

x4

 

Dips

x12

x13

x10

 

* worst session I've had in weeks! Didn't eat enough and had a busy day....

 

Meals for the day following to session

Meal 1 - 2/3 cup of oats + 3 eggs + banana + tuna

Meal 2 - chicken + 1/2 avocado + red rice (rice with husks)

Meal 3 - Glass of milk (not really a meal at all....)

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10/3/2009

 

Squats

95kg

x18

x10

97.5kg x 8

 

Military Press

56.5kg

x10

x6

x7

 

Bent Row

76.5kg

x10

74kg

x 10

x 10

 

Bench

101kg

x5

90.5kg x 10

x7 + 3

 

Ukrainian Deadlifts

77.5kg

x15 reps x 3 sets

 

BB curl

42kg

x10

x10

40kg

x8

 

Dips

x15

x15

x10

 

The results of a massive weekend of partying... crap session.

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12/3/2009

 

Squats

97.5kg x 20

95kg x 15

95kg x 5

 

Military Press

56.5kg x 10

54kg x 10

54kg x 7 +3

 

Bent Row

78.5kg x 10

76.5kg x 10

76.5kg x 8 +2

 

Bench

101kg x 7

91.5kg x 9 +1

91.5kg x 6 +3

 

Stiff Legged Deadlifts

105kg x 15 reps x 2 sets

105kg x 13 +2 reps

 

BB curl

43.5kg x 10

43.5kg x 8

41.5kg x 10

 

Dips

x15

x15

x12

 

*Fairly respectable session today, pushed very hard on squats almost up to 100kg x 20's should be able to reach it next week! Down on muscle endurance though... not that I've ever been good at endurance activities.

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Nice lifting Alex, so close to the magic 100kg x 20 squat. Very impressed with the bench too, 101 x 7.. good stuff. You've got some strange weights listed.. (like 76.5kg) are you using weights in pounds and converting them to kg for your log or something?

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Thanks sideways! Yeah lol I use some pretty strange plates, they were my dad's from back in the day... I have plates that are rated 6.8kgs and 7.5kgs also I don't have a plate that is a solid 2kgs they are 2.5kgs plates. My benching has always been my strong point since when I was uneducated all I did was bench lol :lol: Now I'm more focused on squats and deads.

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16/3/2009

 

Squats

100.8kg x 5

105.8kg x 5

105.8kg x 5

105.8kg x 5

 

Military Press

61kg x 5

61kg x 5

61kg x 5

 

Bent Row

86.5kg x 5

88.5kg x 5

88.5kg x 5

 

Bench

101kg x 5

101kg x 5

101kg x 5

 

Stiff Legged Deadlifts

112kg x 5

125kg x 5

125kg x 5

 

Plance push ups

x 15

 

Plance wall push ups

x5

x5

 

Had another massive weekend... and it has taken a toll obviously. Decided to do some heavier weights with lower volume.. might stick to m&m's program for another 2 weeks.

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18/3/2009

 

Squats

98.3kg x 20

101.6kg x 12

106.6kg x 3 + 3

 

Military Press

58.5kg x 9+1

58.5kg x 7+3

58.5kg x 6+4

 

Bent Row

81kg x 10

79kg x 10

79kg x 10

 

Bench

103kg x 6

92.5kg x 10

90.5kg x 8+2

 

Stiff Legged Deadlifts

107kg x 15

107kg x 15

107kg x 13+2

 

Plance push ups

x15

x15

x10

 

Coming back into form! Next session time to break into the 100kg squats. Military press sucks as usual, trying hard to get those up.

 

Weight after dinner: 74kg....

 

Whoops forgot the curls :lol:

 

Bar bell curls

42kg x 10

42kg x 10

42kg x 7

Edited by alexxx

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20/3/2009

 

Squats

100kg x 5

100 kg x 14

102.5 x 4

100kg x 10

 

Military Press

58.5kg x 10

58.5kg x 7

58.5kg x 6

 

Bent Row

82kg x 10

82kg x 10

82kg x 7

 

Bench

103kg x 5

103kg x 4

103kg x 4

 

UDL's

81.5kg x 15

81.5kg x 15

81.5kg x 15

 

BB curl

42kg x 10

42kg x 10

42kg x 8

 

Dips

x17

x15

x15

 

Pretty ordinary session.... not enough recovery, need to sleep and eat more! :sleep:

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23/3/2009

 

Squats

100kg x 20

100kg x 12

100kg x 7

 

Power Cleans + press

66kg x 5

66kg x 5

66kg x 4

66kg x 3

66kg x 4

 

Bench

66kg x 5

86kg x 5

103kg x 5

103kg x 5

103kg x 4+1

 

Stiff Legged deadlift

110kg x 15

110kg x 10

110kg x 11

110kg x 9

 

Planche push ups

x20

x20

x17

 

Wooooo hooo!! made it to 100kg squats! but I'm really lacking in muscle endurance... <_ hopefully i peak on wednesday my weekends are effecting time at the gym guess.>

Edited by alexxx

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your training is impressive, especially given your bodyweight. keep it up!

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25/3/2009

 

Squats

100.8kg x 20

105.8kg x 10

110kg x 3

 

Power Cleans + press

66kg x 6

66kg x 6

66kg x 5

66kg x 5

66kg x 4

 

Bench

86kg x 5

101kg x 6

101kg x 5

86kg x 9

 

Stiff Legged deadlift

124kg x 10

124kg x 8

124kg x 7

 

Had a quick session today.. car got defect and needed to raise it...

 

Thanks moz2007 I try hard to keep improving each session although it's not always possible. ^_^

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27/3/2009

 

Squats

102.5kg x 13

102.5kg x 5

110kg x 3

80kg x 32

 

MP

58.5kg x 9

52kg x 10

52kg x 10

52kg x 7

 

Bent Row

82kg x 9

82kg x 7

82kg x 6

82kg x 6

 

Bench

87kg x 14

87kg x 8

87kg x 8

87kg x 8

 

UDL off 50cm chairs

77kg x 10

77kg x 10

77kg x 11

77kg x 11

77kg x 11

77kg x 9

 

Im delirious... :blink:

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30/3/2009

 

Squats

102.5kg x 5

105kg x 5

110kg x 3

100kg x 14

105kg x 9

110kg x 2

 

MP

52kg x 12

52kg x 10

52kg x 8

52kg x 9

52kg x 8

 

UDL off 50cm chairs

35kg x 22

40kg x 30

40kg x 30

40kg x 10

 

Planche push ups

x20

x20

x20

 

Had a big weekend again.. it is evident that if you want to party hard performance will lack.. well for me anyways. :rolleyes:

 

Thinking about changing my routine.. Militaries are really lacking!! and after reading the spinal injuries thread I really want to go nuts on UDL's not really sure which direction to take!... hmm...

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1/4/2009

 

Squats

102.5kg x 20

102.5kg x 14

105kg x 5

 

MP

52kg x 13

52kg x 11

52kg x 9

52kg x 8

52kg x 7

 

Bent Row

72kg x 15

72kg x 10

72kg x 10

72kg x 10

72kg x 8

 

Planche push ups

x21

x21

x20

 

Stiff Legged Dead Lift

101kg x 7......

101kg x 1... Died... :stretcher:

 

Felt alright during squats but those planche push ups drained me. :lol:

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6/4/2009

 

Squats

102.5kg x 20

105kg x 13

105kg x 4

 

MP

52kg x 14

52kg x 10

52kg x 8

52kg x 7

52kg x 5

 

Pike Pull ups (pronated)

x10

x8

x6

x6

x6

 

Bench

91.5kg x 10

91.5kg x 8

91.5kg x 6

 

Stiff legged deadlift

101kg x 15

101kg x 10

101kg x 10

 

 

Missed a session on friday... ate junk, booze and no sleep on the weekend = terrible lifting.

Very disappointing deadlifts <_ not to mention the worst muscle endurance.... my fault.>

 

Weight:74kg

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8/4/2009

 

Squats

60kg x 10

100kg x 5

105kg x 5

110kg x 1

100kg x 5

 

MP

52kg x 14

52kg x 10

52kg x 10

52kg x 8

52kg x 6

 

Bent row

72kg x 15

72kg x 11

72kg x 10

72kg x 6

72kg x 6

 

Bench

91.5kg x 10

91.5kg x 7

91.5kg x 2

 

UDL 0ff 50cm chIars

50kg x 25 x 3

 

Craptacular!!! :angry:

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27/4/2009

 

Squats

110kg x 5 x 5

 

Bent Row

89kg x 5 x 5

 

Bench

103kg x 5 x 4

103kg x 4 x 1

 

UDL's off 50cm chair

55kg x 27 x 3

 

 

Been ages since last post.. training has been pretty standard nothing spectacular. Trying out something new at the moment.

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28/4/2009

 

Military press

 

74kg x 1

 

Body weight MP!!!! finally... went up quite slowly.. attempted 76.5kg but my thigh started cramping <_ it was half way up too>

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13/5/2009

 

Squat

107.5kg x 17

107.5kg x 11

 

Bent Row

91.5kg x 5 x 5

 

Bench

103.5kg x 6 x 5

 

Stiff legged deadlift

113kg x 15

113kg x 15

113kg x 10

113kg x 5

 

 

Just a quicky havent trained much.. tennis season started :P

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15/5/2009

 

Front Squat

52kg x 10

62kg x 10

62kg x 10

66.5kg x 10

71kg x 9

75.5kg x 7

75.5kg x 5

 

MP

64kg x 3

64kg x 3

64kg x 1

64kg x 2

52kg x 8

52kg x 5

52kg x 4

 

UDL 50cm chairs

64.5kg x 25

64.5kg x 25

64.5kg x 20

64.5kg x 11

 

Planche Push ups

x20 x 2

x 15 to fail

 

 

struggling on MPs.... :angry:

 

body weight 74.5 kgs

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13/7/2009

Squat

110kg x9

110kg x9

110kg x9

110kg x6

110kg x6

 

Bent Row

86kg x8

86kg x7

86kg x6

86kg x6

86kg x5 + 2x Pendelay Row

 

Military Press

56kg x8

56kg x6

56kg x5

56kg x5

56kg x3

 

UDL (50cm)

78kg x20

78kg x17

78kg x16

78kg x15

 

Dips

10kg x12

10kg x12

10kg x9

 

15/7/2009

 

Squat

113kg x 7

113kg x4

110.8kg x 5

110.8kg x 6

110.8kg x 3

 

Bench

93.5kg x 8

96kg x 8

96kg x 8

96kg x 5

96kg x 5

96kg x 3

 

Stiff legged deadlift

128.5kg x 9

128.5kg x 9

128.5kg x 8

128.5kg x 6

128.5kg x 6

 

Dips

10kg x 13

10kg x 12

10kg x 12

 

Power Cleans

72kg x 1

72kg x 4

72kg x 4

76.5kg x 2

 

After a period of consistent partying and inconsistent training I'm back! Injured my wrist too from fapping tennis so military and cleans have suffered heaps, maybe bench is down too... have put on 1 - 2kg now sitting on 75 - 76kg and 20rep 1 1/2x bodyweight squats seems impossible now... Will keep focusing on my goals since I'm saving money now and will be heading out a lot less.. so more recovery time! ^_^

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20/7/2009

 

Front Squat

72kg x 10 x 8

 

Bench Press

97kg x 8

97kg x 6

97kg x 6

97kg x 5

97kg x 4

97kg x 6

97kg x 5

97kg x 4

 

SLDL

130kg x 8

130kg x 8

130kg x 7

130kg x 6

130kg x 5

130kg x 5

130kg x 5

130kg x 4

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21/7/2009

Squat

115kg x 5

115kg x 1

115kg x 5

115kg x 3

 

MP

56.5kg x 8

56.5kg x 7

56.5kg x 6

56.5kg x 6

56.5kg x 3

 

Power Clean

81kg x 2

81kg x 2

81kg x 2

81kg x 2

81kg x 1

81kg x 2

81kg x 1

81kg x 1

 

light session... mp really sux.. :(

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22/7/2009

Squat

115kg x 6

115kg x 6

115kg x 5

115kg x 4

115kg x 1

 

Bent Row

87kg x 9

87kg x 8

87kg x 8

87kg x 7

87kg x 6

87kg x 5

 

MP

56.5kg x 7

56.5kg x 6.5

56.5kg x 6

56.5kg x 5

56.5kg x 5

56.5kg x 3

 

UDL

79.5kg x 20

79.5kg x 18

79.5kg x 17

79.5kg x 14

 

Dips

12.2kg x 15

12.2kg x 11

 

A pic of where I train and current pic of myself...

Photo0038A.jpg

Photo0013a.jpg

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27/7/2009

Squats

115kg x 8

115kg x 8

115kg x 7

115kg x 5

115kg x 3

115kg x 1

 

Bent Row

89kg x 8

89kg x 7

89kg x 7 + 1

89kg x 6 + 2

89kg x 6 + 2

89kg x 5 + 2

 

MP

56.5kg x 8

56.5kg x 7 + 1

56.5kg x 7

56.5kg x 5

58.5kg x 4

58.5kg x 4

58.5kg x 2

 

UDL (50cm)

81kg x 20

81kg x 17

81kg x 16 + 4

81kg x 11 + 1

 

(+) indicates rest for 2 - 3 seconds

 

Ok.. finding it very hard to improve on military press... weight at the moment is on 76kg

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