Age: 25 Weight: 75kg Height: 5' 7''
Aims:
1) Lower body fat to approx 10% 2) Bench press own weight i.e. 75kg 3) Get in shape for the summer and this years triathlons i.e. run 5km consistently in 23 minutes. I did so recently but cannot keep it up regularly at the moment. 4) Squat some decent weights - never really tried this exercise much before 5) Deadlift some decent weights - never really tried this exercise much before
Past Fitness:
Used to cycle to work in France: 31km in 51 minutes 2 seconds
Have been a general gym goer. Never really followed a program. Went from a stick insect 19 year old to fairly well developed 25 upper body over that time. Now I'm hoping to put the whole lot together with some serious cardio for the triathlons.
List of events: (added on June 14th 2011 to keep track of the stuff I've done in this log over the years, and act as an index / table of contents)
Random:
London to Brighton Bike Race: 113km on June 18th 2007
JPMorgan Corporate Chase in Battersea Park: Run 5.6km (26:05)
London Triathlon (Olympic Distance) 3h 03m 57s
Blenheim Triathlon (Sprint Distance) - June 9th 2008
London Triathlon (Olympic Distance) - August 13th 2008
Gladiators Contendor Try Out
Measurement Chart
Revelation 1: The wisdom of kevpants
531 start
London Tri 2009 Sprint
Crossfit Ireland Invitational (Dublin) - Sept 2009
Bodyweight 80kg
Weight gain summary
531 end & 6 cycle summary
Joined Powerlifting Club
Powerlifting Competition #1 - Melbourne Feb 2010 - 115/85/152.5 --> 352.5kg @ bodyweight 78.90kg
Powerlifting Competition #2 - Melbourne April 2010 - 125/92.5/160 --> 377.5kg @ bodyweight 79.30kg
Powerlifting Competition #3 - Melbourne June 2010 - 132.5/ - /165 --> N/A kg @ bodyweight 81.05kg
Powerlifting Competition #4 - Melbourne Sept 2010 - 135/95/170 --> 400kg @ bodyweight 80.90kg
Powerlifting Competition #5 - Melbourne Nov 2010 - 140/97.5/175 --> 412.5kg @ bodyweight 81.70kg
Powerlifting Competition #6 - Raw Nationals - Melbourne March 2011 -150/97.5/180 --> 427.5kg @ bodyweight 82.48kg
Bodyweight 90kg
Powerlifting Competition #7 - Melbourne June 2011 - 152.5/100/170 --> 422.5kg @ bodyweight 82.65kg
Powerlifting Competition #8 - Perth Oct 2011 - bench only --> 100kg @ bodyweight 83.4kg
Powerlifting Competition #9 - Perth Apr 2012 - bench only --> 95kg @ bodyweight 82.15kg
Powerlifting Ref
Powerlifting Competition #10 - Perth Nov 2012 - 150/100/155 --> 405kg @ bodyweight 82.4kg
Powerlifting Competition #11 - Perth Oct 2013 - 145/97.5/157.5 --> 400kg @ bodyweight 83kg
Powerlifting Competition #12 - Perth Apr 2014 - 155/102.5/172.5 --> 430kg @ bodyweight 82.5kg
Powerlifting Competition #13 - Perth Jul 2014 - 147.5/107.5/165 --> 420kg @ bodyweight 84.75kg
Powerlifting Competition #14 - Perth Oct 2014 - 157.5/105/175 --> 437.5kg @ bodyweight 81.3kg
Powerlifting Competition #15 - Melbourne Mar 2015 - 160/110/170 --> 440kg @ bodyweight 82.2kg
Powerlifting Competition #16 - Melbourne Jun 2015 - 152.5/110/180 --> 442.5kg @ bodyweight 82.05kg
Powerlifting Competition #17 - Melbourne Oct 2015 - 145/112.5/165 --> 422.5kg @ bodyweight 82.90kg
Bench Peak 106kg - 6x3 - July 3rd 2016
Deadlift Peak 173kg 2x3 - Aug 26th 2017
Squat Peak 150kg 1x5 - Aug 31st 2017
Bench Peak 113kg 6x3 - Sept 1st 2017
Squat Peak 170kg 1x1 - Oct 9th 2017
Deadlift Peak 200kg 1x1 and 177kg 1x3 - Oct 14th 2017
Bench Peak 125kg 1x1 - Oct 17th 2017
Squat Peak 150kg 3x3 - Sept 19th 2018
Bench Peak 117kg 3, 3, 2 and 100kg x8 - Sept 21st 2018
Deadlift Peak 175kg 1x3 - Sept 22nd 2018
Powerlifting Competition #18 - Dubai Sept 2018 - 165/120/200 --> 485kg @ bodyweight 81.70kg
Powerlifting Competition #19 - Dubai Apr 2019 - 170/122.5/207.5 --> 500kg @ bodyweight 82.30kg
Powerlifting Competition #20 - Dubai Sept 2019 - 162.5/120/200 --> 482.5kg @ bodyweight 82.95kg
Powerlifting Competition #21 - Melbourne Nov 2022 - 140/102.5/185 --> 427.5kg @ bodyweight 82.85kg
Powerlifting Competition #22 - Sydney Feb 2025 - 140/BOMB/170 —> BOMB @ bodyweight 82.85kg
Powerlifting Competition #23 - Sydney Apr 2025 - 152.5/107.5/170 —> 430kg @bodyweight 82.5kg
Tuesday Feb 1st: Squat & Bench
Rev Hyper
1x10
GHR
3x10
Roman Chair (Abs)
Squat
60kg - 1x5
110kg x5, x6, x7
Ab Wheel
2x10 ... I think
---
Bench Press
20kg - 1x5
85kg - 3x5
Seated Row (machine)
DB Shoulder Press (standing)
10kg per arm - 1x10
15kg per arm - 1x10
20kg per arm - 1x10
Neck (lying on Bench)
3x10 face up curl
3x10 face up rotation
3x10 face down ext
3x10 face down rotation
Tricep Pushdown
3x20 ... toes under hold
Bicep Curl (preacher machine bench)
3x10 ... weird ROM
Combined Squat & Bench.
Saturday Feb 5th: Squat, Bench & Deadlift.
100kg - 1x3
120kg x3, x4, x5
45DBR
87.5kg - 1x5
DB Ext Rotation (rotator cuff, standing, incline bench supporting arm)
1kg per arm - 1x10
3kg per arm - 1x10
5kg per arm - 1x10
Deadlift
70kg - 1x5
110kg - 3x6
Unilateral Pull Down
3x10 - ascending sets
Leg Ext
6x10 per leg
Leg Curl
3x10 per leg
Barbell Curl
20kg - 3x10
Bicep Curl
2kg per arm - 1x10
4kg per arm - 1x10
Squeezed the Big 3 into one session as busy outside gym in real life. Have been averaging 14k+ steps for the past few weeks with a good few days of 20k+ steps for around 5 days in a row. Not ideal for putting on muscle - but hopefully coming to the end of this phase and will get back to getting stronger.
Weighed myself leaving gym on gym scales and was 81.5kg fully clothed with shoes/hoodie and fully loaded with 2 litres of full fat milk. Need to get back up to minimum 83kg straight out of bed in bday suit.
Tuesday Feb 8th: Squat & Bench
Calf Raise
130kg - 1x1 ... top set, fine.
100kg - 1x8 ... pump
60kg - 1x12 ... more pump
DB Ext Rotation (unilateral)
~3x10
Seated Row Machine
~5x10
80kg - 1x3
90kg - 1x1
100kg - 1x1 ... top set, fine.
60kg - 1x12 ... pump
Chin Up (parallel grip)
3x5
DB Bench
25lbs per arm - 1x10
30lbs per arm - 1x10
35lbs per arm - 1x10
DB Overhead Press (standing)
20lbs per arm - 1x10
28lbs per arm - 1x10
Combined Squat and Bench. Hit top singles of 130kg and 100kg respectively for a change instead of reps. Got a pump on each on the way down.
Got confused with the DB Bench weights. Haven't done this exercise for a while and wasn't sure if the weights felt really light as they were drop sets after top Bench single... or if I was confusing kgs with lbs. Turns out it was the latter :)
Friday Feb 11th: Squat, Bench & Deadlift
100kg - 3x3
80kg - 3x3
160kg - 1x1 ... top single. fine
100kg - 3x8 ... abs on fire during these
Basically worked up to a double bodyweight Deadlift single then did a few triple triples on both Squat and Bench. Also did a heap of other bodybuilding assistance... but writing this 1.5 weeks later and cannot remember the specifics. Weighted more of less 80kg in gym shoes and clothes... so probably 78kg bodyweight.
Tuesday Feb 15th: Bench
Squat ... all beltless and without elbow or knee sleeves for a change
30kg - 1x5
40kg - 1x5
50kg - 1x5
80kg - 1x5
90kg - 1x5
100kg - 1x5
Leg Press Scissors Machine... yeah no idea what this thing is called... its like two leg press machines mixed together... you sit on the top facing upwards like in tip of a rocket. Feels nice on quads.
3x10 ascending sets
Bench
100kg - 3x1 ... i.e. three singles
40kg - 1x20
30kg - 1x20
Did other assistance but cannot remember exactly what.
Saturday February 19th: Squat
100kg - 1x2 ... cut a planned set of 5 short as tired
SSB
32kg - 1x5
42kg - 1x5
52kg - 1x5
Leg Curl (lying, machine)
5 or 6x10
Booty Builder ... that's actually the name of it... basically a Glute Bridge contraction
Leg Press
3x20
Trying out a new job so went to down on legs.
Sunday February 20th: Bench & Deadlift
DB Curl
2.5kg per arm - 1x10
7.5kg per arm - 1x10
10kg per arm - 3x10
20kg - 1x10
30kg - 1x10
40kg - 1x10
50kg - 1x10
60kg - 3x10 ... pump stuff
Chin Up (wide parallel grip)
Pec Fly (machine)
3 ascending sets
Rev Fly (machine)
Tricep Extension (unilateral, overhead, standing)
6kg per arm - 1x10
Seated Cable Row (machine)
12.5kg per arm - 1x10
Open Trap Bar Deadlift
112kg - 3x5 ... bars weights 32kg so basically 4 blue bumpers
Another bodybuilding session. Training to keep moving whilst I get settled outside the gym. Trap bar deads really hit the quads.
Wednesday February 23rd: Squat & Bench
3x10 ... on hard setting. Hamstrings in bits for days after
Leg Curl Machine (lying)
70kg - 1x1
80kg - 1x1
100kg - 1x1
110kg - 1x1 ... beltless & sleeveless which is good I guess
Chin Ups (parallel grip)
20kg per arm - 3x10
Barbell Row
60kg - 3x10
Good session where I Squat up to a beltless sleeveless 110kg single and then three 100kg Bench triples.. again sleeveless.
Did a bodycomposition scan beforehand. Will track progress as I work through the next 10 pack of gym sessions. Also need to refer back to the time I last did bodyfat scans with DEXA about 5 years ago to see how I compare now. Will input the results of the scan here when I find the printout in coming days.
Sunday Feb 27th: Squat Day 1
Calves (seated)
80kg - 3x9 ... belt-less & sleeve-less. Think I did 10 on last set miscount.
60kg - 2x10
Leg Pendulum Contraption
Starting new cycle from scratch: Squat 80kg 3x9. Light weights as lost so much weight and don't have belt/sleeves. But.. gotta start somewhere. Need to regain about 5 kg of muscle. Let's go.
Monday Feb 28th: Bench Day 1
Bench Press (paused)
70kg - 6x6 ... in 13 mins combined with pull up supersets
Pull Ups (palms away)
6x3
Military Press
40kg - 3x6
Rev Fly
2.5kg per arm - 3x10
25kg - 1x10
Seated Row Machine Unilateral
Starting new Bench cycle with 70kg 6x6. Need to get volume and calories back up. Starting from nothing. Here goes.
Thursday March 3rd: Squat
90kg - 3x9 ... with knee sleeves and felt for first time in a while. Easy.
100kg - 3x8 ... easy
3x10 ascending
First time Squatting with knee sleeves and belt for a while. Make that 90kg 3x9 feel so easy. Included Deadlift 100kg 3x8 after Squats which was easy too as totally warmed up.
The rest was various lower bodybuilding. Knocked back some chocolate milk afterwards. Nice.
Friday March 4th: Bench
3kg per arm - 3x10 both Y & T
5kg per arm - 1x10 per arm T
7.5kg - 2x10 per arm T
75kg - 6x5 ... worksets. Easy. Done in 19 mins combined with Chin Up and Seated Row supersets.
Seated Row
Face Pull
3x20 ascending sets... to throat rather than face actually... to hit rhomboids.
Incline DB Bench
17.5kg per arm - 1x10
22.5kg per arm - 1x10
Bench 75kg 6x5 on second day of new cycle. Easy.
Rest was upper bodybuilding.
First time doing facepulls for a while too. Did them more towards the throat to hit rhomboids. The usual band pull aparts earlier to warm up too 3x20 which I didn't document.
Sunday March 6th: Squat
100kg - 3x5 ... easy.
65kg - 2x10
Leg Ext (unilateral)
Squat 100kg 3x5 easily with 2 drops sets on 65kg 2x10.
Unilateral Leg Extensions felt good too.
Monday March 7th: Bench
3kg per arm - 1x10 both Y & T
5kg per arm - 1x10 both Y & T
7.5kg per arm - 1x10 both Y & T
80kg - 6x4 ... worksets. Easy. Done in 23 mins combined with Pull Up and Barbell Row supersets.
Pull Up (medium grip, palm away)
3x10 face up curl ... +0kg, +1.25kg, +2.5kg
3x10 face down ext... +0kg, +1.25kg, +2.5kg
Preacher Curl (unilateral)
Seated Incline Machine Press (unilateral)
+0kg per arm - 1x10
+10kg per arm - 1x10
+20kg per arm - 1x10
Seated Shoulder Machine Press (unilateral)
Seated Machine Row
+30kg per arm - 1x10
+40kg per arm - 1x10
Bench 80kg 6x4. Finished off with various bodybuilding.
Wednesday March 9th: Squat
90kg - 1x3
110kg - 3x3 ... easy.
Lunge (front foot elevated on bumper)
+0kg per leg - 1x10
+10kg per leg - 1x10
+20kg per leg - 1x10
+20kg - 1x10
+60kg - 1x10
+100kg - 1x10
+120kg - 1x10
Squat 110kg 3x3 easily and then some lower accessory stuff.
Thursday March 10th: Bench
2kg per arm - 1x10 both Y & T
4kg per arm - 1x10 both Y & T
85kg - 6x3 ... worksets. Easy. Accidently did 4 reps on first two sets. Done in 14 mins combined with Chin Up and Barbell Row supersets.
Chin Up (medium grip, palms facing)
Curl (against high incline bench, unilateral)
8kg per arm - 1x10
Some quick Bench 85kg 6x3 superset with Chin Ups 3x5 and Barbell Row 60kg 3x10 in 14 mins.
The rest was upper accessory.
Sunday March 13th: Squat
90kg - 3x9 ... easy.
SLDL
60kg - 1x10
40kg - 3x10 ... assuming bar is 20kg. Seems kinda light vs. typical SSB I've used in the past which was 32kg. Good pump.
Leg Curl (lying)
Late night training. Gym nice and empty due to heavy rain. Squat 90kg 3x9 in my casual clothes as forgot gym stuff. No belt, just sleeves. Fine.
SSB accessory after felt good: 40kg 3x10 for a nice pump. Quads feeling good.
SLDL between Squats main sets to work hammie ROM. Needs more stretching.
Couldn't find an Ab Wheel.
Monday March 14th: Bench
DB Ext.Rotation
75kg - 6x6 ... worksets. Done in 14 mins combined with Lat Pulldown.
Lat Pulldown
3x10 sets ascending to warm up ... before bench
+25kg per arm - 6x10 .... superset with bench
20kg - 1x8
30kg - 1x8
40kg - 1x8
Bench 75kg 6x6 superset with Lat Pulldown in 14 mins. Rest was upper accessory.
Wednesday March 16th: Squat
100kg - 3x7 ... easy.
70kg - 1x10
----
Just Squat 100kg 3x7 superset with SLDL 70kg 3x10. Wanted to avoid being knackered in the coming days for something outside gym hence zero additional assistance.
Thursday March 17th: Bench
Band Ext.Rotation
80kg - 6x5 ... worksets. Doen in 11 mins superset with Seated Machine Row
Seated Machine Row (unilateral)
+20kg per arm - 3x10
+25kg per arm - 2x10
Shoulder Press Machine
DB Shoulder Press
20kg per arm - 3x10 ... one arm at a time. Think it was 10 reps per set...
Chin Up
3x5 ... V-ish handle with palms almost to face
Some quick St.Patricks day at the bar benching.
Sunday March 20th: Squat
110kg - 3x5 ... easy.
3 sets ascending
3x20 ascending
Squat 110kg 3x5 and other stuff.
Monday March 21st: Bench
85kg - 6x4 ... worksets. Done in 18 mins combined with Unilateral Machine Lat Pulldown.
Unilateral Machine Lat Pulldown
+15kg per arm - 1x10
+35kg per arm - 1x10
+37.5kg per arm - 1x10
+38.75kg per arm - 1x10 ... fire
120kg - 3x6
45kg - 3x6
Bench 85kg 6x4 with Unilateral Pulldowns ascending 6x10.
Then... Deadlift 120kg 3x6 double overhand beltless superset with Military Press 45kg 3x6.
Friday March 25th: Squat
100kg - 1x2
120kg - 3x3 ... easy.
+0kg - 1x20
+40kg - 1x20
+80kg - 1x20
130kg - 3x5 ... with belt & double overhand
Checking out a new gym. Handy session. Squat 120kg 3x3 and Deadlift 130kg 3x5. Collars on the bars don't rotate too well so it was interesting sensation when plates started to roll on back and out of palm on Deads.
Sunday March 27th: Bench
90kg - 6x3 ... worksets. Done in 23 mins combined with Unilateral Machine Row.
Unilateral Machine Row
+25kg per arm - 1x10
+45kg per arm - 1x10
Bench 90kg 6x3. Felt strong and easy. Nicely warmed up by supersetting with the Unilateral Machine Rows 6x10.
Did my second body fat scan (after the first one a month ago). Put on 0.9kg of muscle and lost 0.3kg of fat. Net bodymass increase of 0.6kg from 80.8 to 81.4kg. Shows what proper consistent training can do. Thankful to be able to train consistently after much interruptions due to BJJ detour, injuries and travel in the past 6 months.
Tuesday March 29th: Squat day 9 of 12
**add belt**
100kg - 3x9 ... easy.
80kg - 1x10
Standing Leg Curl
1x10 each leg... awkward contraption that couldn't be adjusted so moved on after 1 set per leg
+120kg - 1x20
Squat 100kg 3x9 easily with various other assistance. Feeling some nice DOMS the next day as I type this. Enjoying Leg Press assistance.
Wednesday March 30th: Bench
80kg - 6x6 ... worksets. Done in 14 mins combined with Rev Fly
DB Rev Fly
4kg per arm - 8x10
47.5kg - 3x6
Bench Row (i.e. rowing a weird shaped bar when lying face down on a high flat bench)
20kg - 1x10 ... assuming the weird shaped bar weighs 20kg
40kg - 1x10 ... not too heavy. Getting used to the motion. Feels good in the lats.
Bench 80kg 6x6 felt quite strong.
Enjoyed Military Press 47.5kg 3x6 afterwards.
Bench Row is a nice new machine/exercise that I don't think I've ever done before. The bar hangs under a high bench via your arms... but the middle of the bar hangs lower than the place you grip so that bar dosen't hit under Bench when you row towards yourself. Looking forward to going heavier on that.
Saturday April 2nd: Squat day 10 of 12
110kg - 3x7 ... fine.
120kg - 1x3
140kg - 3x5
Leg Press (Hack Squat)
+10kg - 1x20
+20kg - 1x20
Squat 110kg 3x7 and Deadlift 140kg 3x5. Ate a steak after some chocolate milk. Got DOMS and can barely move the next day.
Tried a different Leg Press which is more of a Hack Squat. Found it much harder on the knees that the other version available in the same gym.
Sunday April 3rd: Bench
85kg - 6x5 ... worksets. Easy. Done in 14 mins combined with Pull Ups and Bench Row
Pull Up
light - 3x20
15kg per arm - 2x5 ... had to break last set of 10 up into two sets of 5 as guns shot from earlier rowing/pull ups.
Bench 85kg 6x5 easily. Lots of upper assistance. More chocolate milk. More steak. More DOMS tomorrow probably.
Wednesday April 6th: Squat day 11 of 12
120kg - 3x5 ... fine.
Squat 120kg 3x5 easily. Superset with sweating buckets.
