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Justice Training Log

  • 06-05-2009 12:50pm
    #1
    Justice101
    Closed Accounts Posts: 10 ✭


    Hey, using this log to motivate myself and keep track of my progress. I’ve been doing weights since I was about 17, mickey mouse stuff though, only started getting serious September 2008 sorting out the diet etc. I started the StrongLifts 5x5 programme about 10 days ago or so. (www.stronglifts.com) I hope to stick to this programme as best as I can. Criticism welcomed! First my details:

    Sex: Male
    Age:19
    Height: 5ft 10"
    Weight: 65 kg

    Measurements:
    Chest...89cm
    Arm...28cm
    Forearm...26cm
    Stomach...76cm
    Thigh...47cm
    Calf...35cm
    Neck...32cm

    Goals:

    (Short-term - within 3 months)
    Squat 100lb
    Bench body weight
    Increase weight to 75kg

    (Medium-term - within 6 months)
    Squat BW
    Bench 150lbs
    Increase weight to 80kg

    (Long-term - within 12 months)
    Less body fat, more visible 6 pack
    Lose fat under chin
    Squat 1.5x body weight
    Bench 200lbs


    First 5x5 Workout (23/4/09) I did:
    Squats (40lbs) 5x5
    Bench Press (40lbs) 5x5
    Inverted Rows (BW) 3x12
    Push ups (BW) 3x20
    Reverse Crunch (X) 3x12

    Thoughts: Started with 40lbs like the programme said. Found it very easy, particularly bench press. Will stick to programme, adding 5lbs each workout to avoid injury and practice technique.


    Workout #2 (25/4/09):
    Squats (45lbs) 5x5
    Overhead Press (40lbs) 5x5
    Deadlifts (40lbs) 1x5
    Chin Ups (BW) 3x(10,8,6)
    Prone Bridges 3x30sec


    Workout #3 (1/5/09):
    Squats (55lb) 5x5 (smith machine in college gym)
    Bench Press (100lbs) 5x5 (smith machine in college gym)
    Inverted Rows (BW) 3x(15,12,10)
    Push ups (BW) 3x20
    Reverse Crunch (X) 3x12

    Thoughs: Had to do this in the college gym where they have no barbells. Programme says not to use smith machine but had no choice, it was that or nothing. Increased the weight to compensate for lack of barbell.


    Workout #4 (3/5/09):
    Squats (dumbells 30lbs + 30lbs) 5x5
    Overhead Press (dumbells 25lbs + 25lbs) 5x5
    Leg Extension Machine (Weight 8) 5x5
    Lat Pull down (Weight 11) 5x5
    Prone Bridges 3x30sec

    Thoughts: Again had to use college gym and had to mix it up a bit due to a busy gym.

    Workout #5 (5/5/09):
    Squats (60lbs) 5x5
    Bench Press (60lbs) 5x5
    Inverted Rows (BW) 3x(15,12,10)
    Push ups (BW) 3x20
    Reverse Crunch (X) 3x12

    Thoughts: Squats getting hard, bench press still far too easy.


Comments

  • #2
    cardio,shoot me
    Registered Users, Registered Users 2 Posts: 3,462 ✭✭✭cardio,shoot me


    you will notice later on that squat will increase steadier than bench :)


  • #3
    Justice101
    Closed Accounts Posts: 10 ✭Justice101


    Workout #6 (07/05/09):
    Squats (65lbs) 5x5
    Overhead press (50lbs) 5x5
    Deadlifts (45lbs) 1x5
    Pull Ups (BW) 3x(6,5,5)
    Prone Bridges 3x30sec

    Thoughts: Legs are being worked out nicely with the squats, will increase it to 70 pounds next time no probs. Not very good at the overhead press though...much more weight and Id say Ill get a bit of pain in my upper back so gona have to build up strenght slowly on that one I think. Pull ups are tough...only getting 6,5,5 on them as apposed to 10,8,6 on the chin ups.


  • #4
    Justice101
    Closed Accounts Posts: 10 ✭Justice101


    Workout #7 (9/05/09)
    Squats (70lbs) 5x5
    Bench (80lbs) 5x5
    Inverted Rows 3x(15,12,10)
    Push Ups 3x20
    Reverse Crunch 3x12

    Workout #8 (11/05/09)
    Squats (75lbs) 5x5
    Overhead Press (55lbs) 5x5
    Deadlifts (55lbs) 1x5
    Chip Ups (BW) 3x(10,7,4)
    Prone Bridges 3x30sec


  • #5
    bigstar
    Closed Accounts Posts: 1,037 ✭✭✭bigstar


    are you the pounds is right, as in the bar is 45lbs or 20kg.


  • #6
    Justice101
    Closed Accounts Posts: 10 ✭Justice101


    The bar I use isnt an olypic bar so im not counting it. Id say it only weighs a couple of kilos.

    Havent updated this in a while. Was doing exams and in scotland so have neglected this a bit.

    Workout #9 (13/5/09)
    Squats (80lbs) 5x5
    Bench (85lbs) 5x5
    Inverted Rows 3x(15,12,12)
    Push Ups 3x(20,20,17)
    Reverse Crunch 3x12

    Workout #10 (15/5/09)
    Squats (85lbs) 5x5.......smith machine
    Seated Overhead Press (70lbs) 5x5......smith machine
    Deadlifts (70lbs) 1x5......smith machine
    Pull Ups (BW) 3x(5,5,5)
    Prone Bridges 3x30sec

    Workout #11 (17/5/09)
    Squats (85lbs) 5x5
    Bench (90lbs) 5x5
    Inverted Rows 3x(15,13,11)
    Push Ups 2x20

    Just didnt have it in me today, was close to throwing up when I stopped.

    Workout #12 (1/6/09)
    Squats (85lbs) 4x5
    Overhead Press (65lbs) 4x5
    Deadlifts (85lbs) 1x5
    Chin Ups (BW) 3x(10,8,6)
    Prone Bridges 3x30sec

    First time back in a while so sticking at 85lb for the squat.

    Workout #13 (4/6/09)
    Squats (85lbs) 5x5
    Bench (90lbs) 5x5
    Inverted Rows 3x(15,12,11)
    Push Ups 2x20

    Left the Reverse chunch out as the workout had already taken me 50+min and was wrecked.


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