Jump to content
Sign in to follow this  
namsdrawkcaB

Scott's training log

Recommended Posts

So basically I want to put on about 10kg, be stronger and look good.

Make some suggestions if you think you can help.

Im 6'1, 69kg and pretty much look at the guy in the avatar

 

Goals short term, 100kg bench, 140kg squat, 60kg over head. 85kg by christmas.

Goals long term, BW overhead **DONE - bench 1.5 BW - squat 2xBW - dead 2.5xBW **DONE, yes i know these will take a long long time to achieve, but i want it.

 

My current 1rm's are

Bench Press 60kg

Incline Press 45kg

Squat 75kg

Deadlift 120kg

Military Press 30kg.

 

As you can see, im not very strong, especially overhead.

 

Stay tuned and watch me go.

Please comment, make suggestions and so on and so on.....

Share this post


Link to post
Share on other sites

personally im getting great gains from the skinny guy routine, check out my journal. Basically im coming off an injury and gotten onto the skinny guy routine to get back into the swing of things before i start lifting heavy. Read the latest ptc newsletter and see for yourself what can be achieved with the skinny guy routine.

Share this post


Link to post
Share on other sites

Week 1.1

 

Squats:

2x 10 @ 30kg

8x 8 @ 48kg

Bumping the squats to 50+ next session. Knee to armpit, 2 deep breaths before i rise for each squat.

 

Military Press:

2x10 @ 25

3x8 @ 30

2x5 @ 30

Couldnt punch out 8 reps on the last 2 sets.

 

Bench press:

2x10 @ 38kg

3x8 @ 68kg

1x6 @ 68

1x7 @ 68

Accidently went to 68, was only ment to be 60, but it seems ok. Will leave it for now.

 

Pull ups:

7

5

5

 

 

 

Thanks for the info turbostyleR, that article was a great read. Im endevouring to get through them all now ;P.

Some are missing...... or at least not working for me.

Getting a new squat rack and bench before next session so that should be good. Better than tool boxes anyway :ph34r:

Share this post


Link to post
Share on other sites

Week 1.2

 

Incline bench press:

2x8 @ 38kg

5x8 @ 41kg

Move working sets up to 45kg

 

Squat:

2x8 @ 45kg

5x8 @ 55kg

Training partner left early so i couldnt push it.

 

Deadlift:

2x8 @ 63kg

5x8 @ 92kg

 

Bent rows:

2x8 @ 30kg

5x8 @ 50kg

Ive look at all the you tube vids, and im still convinced that im doing these wrong. I cant feel it doing anything with my back, but im trying to use my arms as little as i can. I definatly wont be doing these after dead lifts again, i felt my lower back was giving up more than anything else.

 

Dips:

9

7

7

Went down as far as i could, past 90*

 

Got the new equiptment today, and its so much better. Its just a shame that i didnt get to push myself as hard as i would have liked as ,y partner had to leave.

The next one should be better.

Share this post


Link to post
Share on other sites

Week 1.3

 

Missed log in as site was down

 

Week 2.1

 

Bench press:

38kg - 8,8

71 kg - 8,7,5,4,4

 

Military press:

16kg - 8,8

30kg - 8,8,8,8,7

 

Squat:

50kg 8,8

71kg 8,8,8,8,7

 

Pull-ups:

8,6,6

Share this post


Link to post
Share on other sites

Week 2.2

 

Dumbell Incline press:

2x10 @ 15kg each hand.

5x8 @ 23kg each hand.

 

Moving these up to 30kg each hand. This was the 1st time with dumbells, so started low.

^^ A week after this post, i have re-read it, i must have been tripping........ no way was i doing that.

 

Dips:

14

10

7

 

dead lifts:

2x8 @ 50kg

1x8 @ 96 kg

 

Only done 1 working set, motovation was a 0%. Training partner bailed again.

 

bent rows:

2x8 @ 30kg

5x8 @ 50kg

 

Going to head to a gym or something, just not feeling good about these.

 

squats:

2x8 @ 45kg

5x8 @ 71kg

 

Bumping squats up another 5kg next session.

Share this post


Link to post
Share on other sites

Week 2.3

 

Bench press:

46kg - 8 8

71kg - 7 7 6

66kg - 6 5

 

Going to stay at 66 untill i can get 5x8. I thought i was ready to up the weights, but no.

 

Dumbell Shoulder Press:

10kg each hand - 8 8

12.5kg each hand - 8 8 8

15kg each hand - 8 8

 

Going to try 15kg each hand for 5x8

 

Deadlift:

50kg - 8 8

91kg - 8 8 8 8 8

 

going to add 5kg to the deads, but running out of weight :(

 

Skull Crushers:

15kg - 8 8

25kg - 8 8 8 8 8

 

Going to redo this weight, after looking at a few vids, i think i had my hands to far apart.

Share this post


Link to post
Share on other sites

Week 3.1

 

Must have read my log wrong, because i did most of thursdays routine instead.

Anyway

 

Incline dumbell press:

10kg each hand - 8 8

22.5kg each hand - 8 8 8 8 6

 

Deadlift:

66kg - 8 8

96kg - 8 8 8 8 5

Kinda glad i didnt get 5x8, i have no more weight atm to put on. At least ill be right for next session.

 

Bent rows:

30kg - 8 8

50kg - 8 8 8 8 8

Upping these 5kg next session

 

Squats:

46kg - 8 8

76kg - 6 6 6 6 7

Hopefully will get 5x8 next session. I still have a slight pain from last session, but am almost squatting body weight.

Share this post


Link to post
Share on other sites

week 3.2

Missed

 

 

 

week 3.3

 

Bench press:

46kg - 8 8

66kg - 8 8 8 7 6

 

Dumbell shoulder press:

12.5kg - 8 8

17.5kg - 8 7 7 7 6

 

Skull crushers:

15kg - 8 8

20kg - 8 8 8 8 8

up to 25kg next session

 

Deads:

66kg - 8 8

96kg - 8 8 8 8 8

Share this post


Link to post
Share on other sites

Week 4.1

 

Bench press:

50kg - 8 8

66kg - 8 8 7 8 6

 

Squat:

50kg - 8 8

76kg - 8 8 8 7 8 '

 

Military press

26kg - 8 8

35kg - 8 8 8 7 6

 

Pull ups

 

7 6 5

Share this post


Link to post
Share on other sites

Week 4.2

 

Incline dumbell press:

12.5kg each hand - 8 8

25.5kg each hand - 8 8 8 7 7

 

Squats:

55kg - 8 8

81kg - 5 5 5 5 8

 

Bent rows:

35kg - 8 8

55kg - 8 8 8 8 8

 

Dips:

11 7 10

 

Didnt get to do deads unfortunatly, i had to go to work.

Share this post


Link to post
Share on other sites

week 4.3

 

Bench press:

50kg - 8 8

71kg - 5 5 5 7 5

 

Dumbell press:

12.5kg each hand - 8 8

20.5kg each hand - 7 5 6 6 7

 

Skull crushers:

18kg - 8 8

30kg - 5 5 5 5 7

 

Deads:

58kg - 8

71kg - 8

81kg - 8

91kg - 8

96kg - 10 6

 

I really wanna crack 100kg for my deads, but im out of weight.......and money.

Didnt get to push 100% either, as once again, my training partner didnt show. Its really starting to annoy me :angry:

Share this post


Link to post
Share on other sites

Week 5.1

 

Bench press:

55kg - 8 8

71kg - 6 6 6 6 5

 

Squat:

55kg - 8 8

71kg - 8

81kg - 8 6 5 7

 

Military press:

26kg - 8 8

38kg - 8 7 5 5 5

 

Pull ups:

 

8 - Then got a hardcore pain in my collar bone, wasnt cool.

Share this post


Link to post
Share on other sites

Week 5.2

 

Dumbell shoulder press:

12.5kg each hand - 8 8

20kg each hand - 8 6 5 0 0

Not sure what happened here, just couldnt move the weights.

 

Squats:

55kg - 8 8

86kg - 5 5 5 5 5

 

Bent rows:

45kg - 8 8

60kg - 5 5 5 5 8

 

Dips:

12

9

8

Share this post


Link to post
Share on other sites

Week 5.3

 

Bench press:

58kg - 8 8

71kg - 8 7 5 6 2

 

Dumbell shoulder press:

15kg - 8 8

20.5kg - 8 7 6 5 5

 

Skull crushers:

18kg - 8 8

30kg - 8 8

 

Deads:

70kg - 8 8

101kg! - 5 5 5 5 5

Finally. I know its only half of the big guys, but its the 1st mildstone!

Share this post


Link to post
Share on other sites

week 6.1

 

squats:

55kg - 8 8

80.5kg - 8 8 8 8 8

going to add 5kg on thursday.

 

Bench press:

55kg - 8 8

71kg - 8 8 7 5 6

 

Military press:

26kg - 8 8

38kg - 8 7 6 5 5

 

Pull-ups:

10

7

3 :(

Share this post


Link to post
Share on other sites

Week 6.2

 

Squats:

60kg - 8 8

85kg - 8 8 8 8 8

Bumping these up another 5kg next session.

 

Bent rows:

46kg - 8 8

66kg - 5 5 5

 

Deads:

66kg - 8 8

106kg - 5 5 5

 

Dips:

14

10

8

 

Incline barbell press:

46kg - 8 8

60kg - 5 7 7 6 5

Share this post


Link to post
Share on other sites

Well forgive me, i missed a few log-ins :P

 

Week 8.1:

 

Bench press:

55kg - 8 8

75kg - 7 6 5 5 5

 

Squat:

60kg - 8 8

95kg - 5 5 5 7 7

 

Military press:

27kg - 8 8

40kg - 8 8 7 6 5

 

Pull-ups:

12

8

5.5

Share this post


Link to post
Share on other sites

Week 8.2

 

Squats:

60kg - 8 8

100kg - 5 5 5 7 5

 

Deads:

70kg - 8 8

90kg - 5

100kg - 5

108kg - 5

116kg - 5

121kg - 1

 

Dips:

16

11

5

7

 

Incline press:

50kg - 8 8

65kg - 5 5 4 5 4

Share this post


Link to post
Share on other sites

Thread REVIVAL!

 

So training yesterday at yourmatemitches........

 

Squat

40 x 8

60 x 8

80 x 8

100 x 12

100 x 12

 

Military Press

30 x 10

47.5 x 8

45 x 8

45 x 8

 

Had to go outside as im to tall for mitches garage :lol:

 

Bench Press

60 x 8

80 x 8

80 x 8

85 x 8

 

Bent Rows

45 x 8

60 x 10

70 x8

 

Form felt off at 70, so might sit at 60-65.

 

Pull overs

10 x 10

10 x 10

10 x 10

Share this post


Link to post
Share on other sites

Missed out on a few things yesterday, so i thought id catch up today..

 

Weighing in at 82kg today.... 3kg untill first goal.

 

Pull ups (un-weighted)

8

7

7

 

Deads

50 x 8

70 x8

90 x 5

110 x 3

123 x 3

133 x 3

138 x 1

138 x 1

 

Close grip bench (1st time ever :ph34r: )

30 x 8

40 x 8

50 x 8

60 x 8

60 x 8

60 x 8

 

Up that to 65 next session.

Share this post


Link to post
Share on other sites

Had a shitty day on-site today - ate nothing, so energy was seriously lacking

 

Pull overs

10kg - 8 8

15kg - 8 8 8

 

Next session up to 17.5kg

 

Dips (with 10kg strapped on)

10

8

10

 

Put 15kg next session

 

Bent rows

30kg - 8 8

40kg - 8

50kg - 8

60kg - 5

 

Bench press

50kg - 8

60kg - 8

70kg - 8

85kg - 5 5 4 4 4

 

Squat

50kg - 8

60kg - 8

85kg - 15............ was going for 20, could have done it i think. But energy was on the downer.

will definatly punch it out next session.

 

Pull ups

5 :ph34r:

Share this post


Link to post
Share on other sites

Have had about 5ish weeks off due to injury in my left leg + weddings + heaps of work and more excuses. But am getting back into it as of NOW! No more games.

 

back squat:

50 kg for 8 reps

70 kg for 8 reps

105 kg for 5 reps

105 kg for 4 reps

105 kg for 3 reps

105 kg for 3 reps

105 kg for 3 reps

 

dead lift:

50 kg for 3 reps

70 kg for 3 reps

90 kg for 3 reps

110 kg for 3 reps

123 kg for 1 reps

133 kg for 1 reps

143 kg for 1 reps PB

151 kg for 1 reps PB

 

dip

8 reps BW + 15kg

8 reps BW + 15kg

8 reps BW + 15kg

PB

 

pullup

8 reps BW + 5kg

7 reps BW + 5kg

6 reps BW + 5kg

 

barbell bentover row

30 kg for 8 reps

30 kg for 8 reps

50 kg for 5 reps

50 kg for 5 reps

60 kg for 8 reps

60 kg for 5 reps

60 kg for 5 reps

lying pullover

5 kg for 8 reps

10 kg for 8 reps

10 kg for 8 reps

17.5 kg for 5 reps KB

17.5 kg for 5 reps KB

bar military press

30 kg for 8 reps

30 kg for 8 reps

45 kg for 5 reps

45 kg for 5 reps

45 kg for 5 reps

45 kg for 5 reps

45 kg for 6 reps

barbell bench press

50 kg for 8 reps

70 kg for 8 reps

85 kg for 5 reps

85 kg for 5 reps

85 kg for 5 reps

85 kg for 5 reps

PB

Share this post


Link to post
Share on other sites

Good to hear youre back into it mate, great progress since June! Keep it up!

Where abouts do you train?

Share this post


Link to post
Share on other sites

Cheers for positive bluey.

Just training at home. I buy more weight as I need it, which do now because of my deads.

Ive should hit my first major goal of 85kg by chrissie. Sitting around 83 ATM but ive hit the wall, should get 85 in the next month i hope, seeing ive upped my intake :yes:

Share this post


Link to post
Share on other sites

back squat

Set 1, 50 kg for 8 reps

Set 2, 70 kg for 6 reps

Set 3, 80 kg for 20 reps

 

dip:

6 reps BW + 20

5 reps BW + 20

5 reps BW + 20

 

barbell bentover row:

30 kg for 8 reps

50 kg for 8 reps

 

lying pullover:

15 kg for 8 reps

15 kg for 8 reps

 

bar military press:

30 kg for 8 reps

30 kg for 8 reps

50 kg for 5 reps

50 kg for 5 reps

50 kg for 4 reps

50 kg for 5 reps

 

Barbell bench press:

50 kg for 8 reps

70 kg for 5 reps

90 kg for 3 reps

90 kg for 3 reps

90 kg for 3 reps

90 kg for 2 reps

90 kg for 3 reps

 

UDL's:

50 kg KB, 36 reps in 1 min.

Share this post


Link to post
Share on other sites

back squat:

Set 1, 50 kg for 8 reps

Set 2, 70 kg for 8 reps

Set 3, 110 kg for 3 reps

Set 4, 110 kg for 4 reps

Set 5, 110 kg for 4 reps

Set 6, 110 kg for 4 reps

Set 7, 110 kg for 4 reps

 

dead lift:

Set 1, 50 kg for 5 reps

Set 2, 70 kg for 5 reps

Set 3, 90 kg for 5 reps

Set 4, 130 kg for 2 reps

Set 5, 150 kg for 1 reps

Set 6, 155 kg for 1 reps PB!

set 7, 160 kg for 1 reps PB!

set 8, 162.5 kg for 0 reps

 

dip:

Set 1, for 8 reps BW + 20

Set 2, for 7 reps BW + 20

Set 3, for 6 reps BW + 20

assisted pullup:

Set 1, for 8 reps BW + 5

Set 2, for 8 reps BW + 5

Set 3, for 4 reps BW + 5

barbell bentover row:

Set 1, 50 kg for 8 reps

Set 2, 50 kg for 8 reps

Set 3, 70 kg for 8 reps

Set 4, 70 kg for 5 reps

Set 5, 70 kg for 5 reps

 

lying pullover:

Set 1, 12.5 kg for 8 reps

Set 2, 12.5 kg for 8 reps

Set 3, 17.5 kg for 8 reps

Set 4, 17.5 kg for 8 reps

Set 5, 17.5 kg for 20 reps

 

bar military press:

Set 1, 30 kg for 8 reps

Set 2, 55 kg for 5 reps

Set 3, 55 kg for 4 reps

Set 4, 55 kg for 4 reps

Set 5, 55 kg for 3 reps

Set 6, 55 kg for 5 reps

barbell bench press:

Set 1, 50 kg for 8 reps

Set 2, 50 kg for 8 reps

Set 3, 90 kg for 4 reps

Set 4, 90 kg for 4 reps

Set 5, 90 kg for 4 reps

Set 6, 90 kg for 3 reps

GetAttachment.aspx.jpg

Share this post


Link to post
Share on other sites

Just saw how black that steak looks :P, it's actually medium rare (yourmatemitch knows I love them still

moving).

It's just all the shit off the BBQ.

Share this post


Link to post
Share on other sites

Squat

50kg x 8

70kg x 8

110kg x 5

120kg x 3

125kg x 1

130kg x 1 PB

135kg x 1 PB

120kg x 3

120kg x 2

 

Pullups

8

8

7

 

Military press

30kg x 8

30kg x 8

50kg x 5

50kg x 4

50kg x 5

50kg x 4

50kg x 5

 

Dips (BW+20)

8

8

8

 

UDLs (with 65KG KB)

20

20

20

Record is 26 lol

 

Almost reached all short term goals now,

Wanted to weigh 85kg, weigh 83.5kg.

Wanted to get 60kg over head, have MP 60kg, PP 75kg

wanted to bench 100kg, Have benched 100kg x 2

wanted to squat 140kg, squatted 135kg tonight.

 

NEW GOALS

dead lift 181kg........... Current 160kg

becnch 120kg ............. Current 100kg

squat 150kg .............. Current 135kg

UDL's 50 @ 65kg .......... Current 26

Get good at Power Cleans.

Share this post


Link to post
Share on other sites

Back squat

50 kg for 8 reps

70 kg for 8 reps

90 kg for 5 reps

110 kg for 5 reps

120 kg for 3 reps

130 kg for 1 reps

135 kg for 0 reps

110 kg for 5 reps

 

Dip

8 reps BW + 25

6 reps BW + 25

2 reps BW + 25

Got pain in shoulder

 

Pullup

5 reps BW + 10

5 reps BW + 10

5 reps BW + 10

5 reps BW + 10

7 reps BW + 10

750mm between thumbs.

barbell bentover row

30 kg for 8 reps

30 kg for 8 reps

50 kg for 8 reps

60 kg for 5 reps

 

bench press

50 kg for 8 reps

50 kg for 8 reps

90 kg for 5 reps

90 kg for 3 reps

90 kg for 3 reps

90 kg for 3 reps

90 kg for 2 reps

 

ukranian deadlift

Set 1, 65 kg for 25 reps

Set 2, 65 kg for 20 reps

Set 3, 65 kg for 30 reps

Off 33cm boxes

Share this post


Link to post
Share on other sites

Create an account or sign in to comment

You need to be a member in order to leave a comment

Create an account

Sign up for a new account in our community. It's easy!

Register a new account

Sign in

Already have an account? Sign in here.

Sign In Now

Sign in to follow this  

×