DoireNod's Training Log

DoireNod

Hi guys, I decided I'd make a training log. I've been weight training for about three years now on and off. I used to play a lot of soccer and began lifting weights back when I was 16 to get stronger, but I don't really play much any more, aside from the odd game with my friends. Basically, I train because I like to train, so none of my training is really sport-specific, although I've been toying with the idea of starting Muay Thai, so that may change in future. I just think that logging my lifts and exercise might help give me a focus and perhaps some of you guys will be able to offer me some of that trademark sterling advice that you all love to dish out free of charge .

Stats (as of 29th October 2009)

• Age: 19 years
• Sex: Male
• Weight: 70kg (11 stone)
• Height: 5 foot 10 inches

I started writing down some of the lifts I did at the end of September, so I'll list those to give you an idea of where I am at the minute.

Tuesday 22nd Sept. '09

Dumbbell Bench Flat

18kgx 10
24kgx 10
26kgx 8
28kgx 8

Dumbbell Bench Incline

20kgx 10
24kgx 10
24kgx 8

Dumbbell Flies

10kgx15
12kgx10
12kgx10

Pressups

x10
x10
x10

Thursday 24th Sept.
10 minute light cycle + stretches
Squat

30kgx10
50kgx10
70kgx10
90kgx8
100kgx3
110kgx1
120kgx1
125kgx1

Walking Lunges

12kg dumbbells
15kg
18kg

Hamstring curls and Quad extension

Friday 25th Sept.
Dumbbell Bent Over Row

14kgx15
18kgx10
20kgx10
24kgx8
26kgx8
28kgx5
20kgx12

Inverted Rows (feet elevated)

x10
x10
x10

Barbell Bent Over Row

Bar x 10
30kgx 10
40kgx 10
50kgx 10

Lat Pulldowns (3 sets - didn't log weight)

Deadlifts (for the first time ever)

60kg x 5
70kg x 3
80kg x 1
90kg x 1
100kg x 1
110kg x 1

(With these, my grip had already been hammered, hence the low reps.)

Monday 28th Sept.
DBell Bench Flat

18kgx12
22kgx10
24kgx10
28kgx5
30kgx5

DBell Bench Incline

22kgx12
22kgx10
24kgx8

DBell Flies

12kgx12
14kgx10
14kgx10

Pressups

x10

Dips

x10
x8
x8

Tricep Pushdown (didn't log weight)

Wednesday 30th Sept.
Light jog on treadmill for 10 mins + stretches

Squat

55x10
75x10
95x10
105x5
115x3
125x1

Walking Lunges

12kg
16kg
20kg

Leg Extension and Ham curls

Friday 2nd of Oct.
DB Bent Over Row

16x15
20x10
24x10
28x5
30x5

Inverted Rows (feet elevated)

x10
x10
x10

Barbell Bent Over Row

Barx10
30x10
50x10
60x8

Lat Pulldown

Deadlift(I know, I shouldn't have put it in at the end, but I was tempted by the free bar)

60x10
80x8
90x3
100x3

Shrugs

24kg dumbbellsx10
26kg dumbbellsx8
20 platesx10

Tuesday 6th Oct.
DB Bench Flat

18x12
24x10
28x8
30x8

DB Bench Incline

20x10
22x10
24x8

Flies

12x12
14x10
16x8

Pressups

x10
x10
x10

Dips

x10

Core work

Wednesday 14th Oct.
DB Bench

20x10
24x10
28x5
30x5

Pressups

x15
x10
x10

Dips

x10

Inverted Rows (feet elevated)

x10
x10
x5

Barbell Bent Over Row

25x10
35x10
55x5
45x10

Core work

Friday 16th Oct.
10 minutes on bike

Squat
Barx10
60x10
80x10
100x5
115x1

Walking Lunge
12kg
16kg
18kg

Core work, skipping

Wasn't able to go to the gym for about 2 weeks due to college commitments, but I went again tonight and I feel great. Hopefully I can focus on some goals soon. I just tried to keep it light with high enough reps since I hadn't trained in 2 weeks.

Thursday 29th Oct.
15mins on treadmill

DBell Bench

20x10
24x10
24x10

Squat

60x10
60x10
60x10

Deadlift

60x10
70x10
80x10

Core work
_________________________________
So that's where I'm at!

jayoo

This is gonna be one to watch

DoireNod

Going to head to the gym tomorrow hopefully. Will train chest.

DoireNod

Went to the gym for a while today and trained chest/shoulders/triceps. Since I hadn't been in a while I was a bit wrecked:

Tuesday 3rd Nov.
Dbell Bench

20kgx10
26kgx10
32kgx5
30kgx5

Overhead barbell press

Bar (20kg)x10
30kgx10
32.5kgx5

Dips

x8
x8
x8

Various core exercises and Press ups

DoireNod

Wed. 4th November

Had to use the Smith Machine because the gym was so packed. I hate using the Smith Machine!

Smith machine squat

40kgx10
70kgx10
90kgx10
100kgx5

Walking Lunges

x12kg
x16kg
x20kg

Quad extension
Ham curls

Core work

Friday 6th Nov.
Dbell Bent Over Rows

20x10
26x10
32x8

Barbell Rows

30x10
50x10
60x8

Lat pull downs with towel around bar (slow reps)

40kgx10
50kgx10
60kgx10

Inverted rows, elevated.

x5
x5
x5

(Grip was gone!)

Mon 9th Nov.
Bbell Bench

Barx15
40x10
50x10
60x10
70x5

Incline Dbell bench

16kgx10
20kgx10
24kgx10

Pressups

x20
x15
x10

Corework
Ex. Ball rollout
Planks

Tues 10th Nov
Squat

Barx15
40x10
75x10
95x5
115x1
132.5x1 PB

Walking Lunges

x14kg
x18kg
x20kg

Core work

jayoo

My abs are killing me, not sure if it was the planks or the pallof press.

DoireNod

Mine too, they're dead. So are my legs! :eek: