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
Sunday September 4th: Deadlift day 4 of 12
GHR
3x10
Ab Wheel
Pec Stretch
3x~15 secs per side
Squat (heels elevated, close stance)
60kg - 3x10
---
Deadlift (beltless, double overhand)
60kg - 1x3
100kg - 1x3
130kg - 3x3
Main event was Deadlift 130kg 3x3.
Warmed up to it by close stance Squatting 60kg 3x10 with heels elevated. That warmed the Squats up nicely. Was supposed to Squat 130kg 3x3 too a few days ago - but was knackered from travelling and then sick... so replaced that 130kg 3x3 Squat with todays more low key bodybuilding heels elevated 60kg 3x10.
Then - mowed the lawn.
Monday September 5th: Overhead Press day 8 of 12
Band Pull Apart (light grey)
DB Press (standing, overhead)
1.5kg per arm - 1x10
4kg per arm - 1x10
10kg per arm - 1x10
~6x~15secs per side
Chin Up
bodyweight - 6x3
Barbell Press
48kg - 6x3 ... smooth & easy. Done in 17 mins
DB Curl (slingshot armblaster)
10kg per arm - 3x10
Band Pull Apart (slingshot)
3x20 ... incredible rear delt pump
Rear Delts (seated, leaning forward)
Overhead Press 48kg 6x3 nice and smooth... superset with Chin Ups 6x3 which were also easy.
Wednesday September 7th: Squat day 5 of 12
45DBR
SSB
52kg - 3x10
Main event was SSB 52kg 3x10 with heels elevated on 2 rubber mats. Good quad pump.
Thursday September 8th: Overhead Press day 9 of 12
~6x10 secs per side
Face Pull
~6x~10-20
38kg - 6x6
12kg per arm - 3x10
3x20
Barbell Press 38kg 6x6. Easy.
Kept assistance minimal to give lots of time for recovery - for no particular reason than these days I'm focusing on stimulate not annihilate.
Saturday September 10th: Deadlift day 5 of 12
Squat (heels elevated on two mats)
65kg - 3x10
Deadlift
70kg - 1x3
110kg - 3x9 ...double overhand
Deadlift 110kg 3x9 easily after Squat 65kg 3x10.
Sunday September 11th: Overhead Press day 10 of 12
bodyweight +4kg - 6x3
DB Overhead Press
41kg - 6x5
Barbell Press 41kg 6x5 easy with various assistance. Forgot to do neck as was rushing to mow lawn before rain.
Wednesday September 14th: Squat day 7 of 12
6x~15 secs per side
57kg - 3x10
Safety Squat 57kg 3x10 with heels elevated. Left knee a bit tweaked for the past couple of weeks - overuse?. Focusing on building quads with lighter weight. Typically my back squat is a bit more posterior chain driven.
Thursday September 15th: Overhead Press day 10 of 12
Unilateral Pulldown (band, at angle)
3x10 per side - light grey band
46kg - 6x4
One Arm DB Row
22kg per arm - 6x10
14kg per arm - 3x10
Overhead Press 46kg - 3x10 plus various bodybuilding assistance. One Arm DB Row 22kg per side 6x10 gave a good lat stretch & pump.
How’s the neck measuring compared to 2 years ago?
Haven't measured in recent memory. In general training has been more about health in the past year as I've been super busy outside of work. Thus I've been more fitting training in where possible with the aim of just getting it done - vs setting too many new strength or size personal records.
Enjoy training neck though. Found the motion with a band (rotating right & left, whilst standing, with band pulling either to front or back) to be better than nodding with chains & plates (can be a bit abrupt if chain links slip).
Long story short - yeah I should measure my neck again sometime! Kinda lean at the moment so won't be expecting massive increase.
Saturday September 17th: Deadlift day 6 of 12
70kg - 3x10
120kg - 3x7 ...double overhand
Squat 70kg 3x10 heels elevated and Deadlift 120kg 3x7 double overhand beltless.
Sunday September 18th: Overhead Press day 12 of 12
bodyweight +5kg - 6x3
51kg - 6x3
4kg per arm - 3x10
Overhead Press 51kg 6x3 superset with Chin Ups bw + 5kg 6x3 to finish this upper body training cycle successfully.
Are shirts you wore 2 years ago still closing on the neck?
I'm typically a two shirt button open kinda guy. Shirt and clothes sizes go up and down like a yoyo depending on what I'm up to at the time.
Friday September 23rd: Deload mess about
3x12
Band Pull Apart (new light yellow ... super light but good for warm ups)
Band Row (new red ... moderate to heavy tension)
6x10
Bench Press
20kg - 1x5
25kg - 1x5
30kg - 1x5
35kg - 1x5
40kg - 1x5
45kg - 1x5
Neck Flex (yellow bands)
rotation right - 1 yellow
rotation left - 1 yellow
curl - 1 yellow
ext - 1 yellow
curl - 2 yellows
ext - 2 yellows
Have done a lot of cycling with doggo in past weeks. Nice to get out and about in the fresh air.
Highlights of day was Bench Press in sets of 5 from 20kg to 45kg. That is obviously not much - but it is the first time actually Bench Pressing in 2 to 3 months as I've been giving right shoulder time to chill.
Got a great pump out of the banded rows. Bought two sets of five bands online. They go from super light yellow, to moderate/heavy red, to intense levels via three more colours (blue, black and green). The latter three colours strike me as super strong tension. Haven't used them yet but I'm not sure I'll be able to do much with them accept launch 20kg rocks over the wall. Awesome! Pleased with the purchase. My old bands were quite manky and got a bit destroyed with the desert heat from living in the Middle East the past few years.
Sunday September 25th: Deadlift day 7 of 12
Band Pull Apart (yellow band)
Pec Fly (yellow band)
6x20
Rev Fly (yellow band)
70kg - 1x5
110kg - 1x3
130kg - 3x5
Deadlift 130kg 3x5 which was fine - then spent a few hours messing about with lawn mower and strimmer.
Tuesday September 27th: Overhead Press day 1 of 12
Overhead Press
31kg - 6x6 ... easy
BW + 5kg - 6x3 ... spud belt
6kg per arm - 3x10
Main event was starting a new Overhead Press cycle which was easy with 31kg 6x6.
Wednesday September 28th: Lower body & Bench
3x15
DB Rev Fly
4kg - 3x10
50kg - 1x5
55kg - 1x5
60kg - 1x5
Hammered hamstrings and glutes with 3x5 GHR. Some light Bench too.
Saturday Oct 1st: Deadlift Day 8 of 12 & Overhead Press Day 2 of 12
120kg - 1x3
140kg - 3x3
**add fat gripz**
70kg - 3x5
36kg - 6x5
Neck
... cannot remember exactly.
Tuesday Oct 4th: Overhead Press Day 3 of 12
Band Pull Apart (light yellow)
~3x10
~6x15 secs per side
BW + 6kg - 6x3
41kg - 6x4
Front Squat
Band Row (light yellow)
3x10 per side
Main event was Overhead Press 41kg 6x4 which was quite easy. Included some Front Squats with the Overhead Press weight too (3x10). Felt good for a change.
Friday Oct 7th: Overhead Press Day 4 of 12
BW + 7kg - 3x3
46kg - 6x3
cannot remember exactly - some bands & neck flex
It is a few days since I did the above so think I got the assistance correct from memory. Main thing was Overhead Press 46kg 6x3.
Saturday October 8th: Deadlift Day 9 of 12
120kg - 3x9 ... first set double overhand.. then switched to mixed grip somewhere mid second
Low Row (V-Handle, 3 ascending tension bands)
Barbell Static Hold (in row position)
20kg - ~20 secs
30kg - ~20 secs
40kg - ~20 secs
External Rotation (unilateral, light yellow band)
3x10 (or 20?)
Deadlift 120kg 3x9 plus assistance then mowed the lawn.
Sunday October 9th: Light lower & upper
6x~15 secs
65kg - 1x5
Pull Down Lats (unilaterial, light yellow band, at angle)
3x10 per arm
Tricep Pushdown (unilateral, light yellow band)
Surprised how sore my upper chest/front delts were from DOMS prior to doing this light Bench work. It is either from the Overhead Press a couple of days ago or from the pec stretching yesterday.
Nice light workout today to get the blood flowing.
Wednesday October 12: Overhead Press day 5 of 12
Band Row (from pull up bar, light yellow)
Band Rev Fly (from pull up bar, light yellow)
34kg - 6x6
34kg - 3x5
Neck (light yellow band, neck flex, holding band)
ext - 3x10
curl - 3x10
Was suprised how light this work out was. If I'd checked the numbers in advance I would have done it yesterday (i.e. taken just 1 day off instread of 2).
Thursday October 13th: Light lower & upper
Band Row (medium red band)
Face Pull / External Rotation (light yellow band)
3x20 per arm
Trained early morning. Felt good to get a pump with this full body light day. A good addition to my training in recent weeks.
Great progress bro. Following along.
Saturday October 15th: Deadlift day 10 of 12 & Overhead Press day 6 of 12
**add belt**
130kg - 3x7 ... fine. Mixed grip alternating each set.
39kg - 6x5
Band Curl (light yellow per arm)
Band Row / Face Pull (unilateral light yellow band)
3x20 ... first ten reps rowing each set, second ten reps face pull
Deadlift 130kg 3x7 main event.
Overhead press 39kg 6x5. Two sets of overhead press superset with each set of Deadlift.
Sunday October 16th: Light lower & upper
DB Rev Fly (lying face down on Bench)
75kg - 1x5
Bench Press weights gradually increasing out of light range. Feels fine. Enjoying the higher rep 45DBR too.
Mowed the lawn afterwards then cycled about 6km. Lovely sunny day.
Tuesday October 18th: Overhead Press day 7 of 12
Band Pull Down (unilateral, from pull up bar, light yellow)
BW + 8kg - 3x3
44kg - 6x4
44kg - 3x5
6kg per arm - 1x10
12kg per arm - 1x10
Overhead Press 44kg 6x4 was handy. Felt good.
Signed up for a Powerlifting comp in about 5 to 6 weeks. Keen to break back into competing. Will be a gentle light weight reintroduction to the platform and build from there in coming years.
Friday October 21st: Light upper & lower
80kg - 1x5
Curl (standing on a band)
yellow (very light) - 1x10
red (light)- 1x10
black (medium) - 1x10
Bench up to 80kg x5 and GHR 3x15. Building, building.
Curls standing on various bands is a new addition to the repertoire.
