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
Saturday April 15th: SSB Squat & Chin Ups
Calve Raise (standing, heels hanging off step)
bodyweight - 3x10
45DBR
3x10
Ab Wheel
---
SSB
53kg - 3x5
Chin Up
3x5
First time Squatting for a few weeks. SSB gave the quads some nice DOMS. Left hip still a bit tender so will take it easy a bit longer.
Sunday April 16th: Bench Day 1 of 12
Unilateral Band Row (2 x light yellow, high elbows)
3x10 ... row
3x10 ... face pull
Bench Press
20kg - 1x5
60kg - 6x6
One Arm DB Row
12kg per arm - 3x10 per side
DB Curl
12kg per arm - 3x5 per side
NeckFlex (yellow light band)
Extension - 2x30
Curl - 1x30
Rotation - 1x10
Bench day. Started light.
Friday April 21st: Deload
GHR
50kg - 1x5
70kg - 6x5
Band Row (2x medium red bands)
6x10-20
4kg per arm - 3x10
Needed to move - enjoyed training. Bench day 2. Light.
Monday April 24th: Deload
Pull Ups
3x4
Pull Down (band, unilateral, medium red)
3x10 per side
Face Pull / Row (band, unilateral, light yellow)
3x20 ... 10 per exercise per each of the two exercises per set
60kg - 1x5
80kg - 6x4
Trained late afternoon and it was good.
Thursday April 27th: Deload
3x20 (10 up to parallel, 10 from parallel up)
Face Pull / Row (band, unilateral, medium red)
90kg - 6x3
Trained early morning which was good for a change.
Sunday April 30th: Bench day 5 of 12.
45DBR (front of equuipment elevated on 10kg green bumper)
Chin Ups
65kg - 6x6
Easy day but felt good after.
Wednesday May 3rd: Bench day 6 of 12.
Band Row (unilateral, medium red)
3x20 per side
DB Rev Fly (YT, two positions)
4x10 each position
75kg - 6x5 ... or may have been 7x5. Lost count.
Hip Thrust (against bench)
3x10 ... trying to find optimal position.
Barbell Curl
20kg - 3x10 ... dragging bar up chest for additional isolation as per Stan Efferding
Bench 75kg 6x5 (or 7x5?) in 29 mins.
Started including hip thrusts light at 3x10 superset with some benching to get some blood flowing down there. Going to get reps in light before building up - to learn form.
Saturday May 6th: Lower Body
bodyweight - 1x10
+20kg bar - 3x10
Squat
30kg - 1x5
440kg - 1x5
Neck Flex
various rotation and curl/extension
First time Squatting for a while.
Used some weight on Hip Thrusts for the first time (i.e. the bar).
Sunday May 7th: Bench day 7 of 12.
bodyweight - 3x5
Band Row (from pull up bar, medium red)
4kg per arm - 6x10 each position
85kg - 6x4 ... in just under 30 mins
Bench day.
Drag curl?
Do a standard barbell curl... but drag the bar up your abs/mid chest. Slightly changes the stimulus on the biceps. Your elbows will go back behind you a bit. Good for variety every now and again.
Wednesday May 10th: Lower Body
bodyweight - 2x10
30kg - 3x10
Split Squat
Band Pull Apart (medium red)
40kg - 1x5
Lower body training in the morning.
Friday May 12th: Bench day 8 of 12
80kg - 1x3
95kg - 6x3
20kg - 3x10
Various rowing with bands as assistance I guess plus some curls. Cannot remember exactly.
Saturday May 13th: Lower Body
various - rotations, curls, exts
No Squats or Lunges. Still need to rest up the left hip.
Monday May 15th: Bench day 9 of 12
Pull Down (medium red band)
DB Rev Fly (V, T)
4kg per arm - 3x10 both positions
70kg - 6x6
Bench in the late afternoon.
Wednesday May 17th: Bench day 10 of 12
80kg - 6x5
Band Rows (medium red?)
6x10? ... cannot remember
20kg - 1x10
Quick Bench.
Saturday May 20th: Lower body
Leg Ext
5x20
Abductor
3x20
Abduction Machine
Sled Pull
+0kg - 2 trips
+20kg - 2 trips
+40kg - 2 trips
+60kg - 2 trips
Left hip / glute still a bit sore. Taking it easy and doing some non Squat/non Deadlift stuff.
Sunday May 21st: Bench day 11 of 12
Band Pull Apart (medium red band)
90kg - 6x4
Rev Hyper (off incline bench)
5x10
DB Bench (feet on bench)
22kg per arm - 3x10
Bench felt good.
Figured out how to do reverse hyper off the incline bench. Weighed down the seat with 2x20kg bumpers, then hyper'd off the incline back rest. Kept raising the incline. Probably best pump when it was closer to horizontal vs too much towards vertical (i.e. 10am better than 11am position).
Friday May 26th: Bench day 12 of 12
Pull Down (unilateral, medium red band)
90kg - 1x2
100kg - 3x3 ... alright
6kg per arm - 3x10
various rotation, curl & extension - 1x20 each
Main event was Benching 100kg 6x3. Was planned for 6x6 but training has been hit or miss recently so cut it at three sets and will rebuild better for next time.
Sunday May 28th: Lower body
5x~20 ... didn't count reps on last sets. Just going for burn out.
Leg Curl (lying)
Short leg curls and ext.
Monday May 29th: Bench day 1 of 12
Band Row (medium red band)
20kg - 1x6
DB Overhead Press
22kg per arm - 3x5
Some early morning Benching. New cycle. 70kg 6x6 easy peasy in 30 mins in amongst pumping up bike tires and band rows.
Wednesday June 1st: Bench day 2 of 12
DB Rev Fly (lying)
8kg per arm - 3x10
75kg - 6x5
~6kg per arm - 3x10
?kg per arm - 3x5
Benching at a gym.
Sunday June 4th: Bench day 3 of 12
Lat Pull Down
40kg - 3x10
T-Bar Row
frame +20kg - 3x10
14kg per arm - 1x5
18kg per arm - 1x5
22kg per arm - 1x5
More benching at the gym. Nice to mix things up and test out various bodybuilding appartatus vs the usual PL compouds (i.e. Lat PullDown, T-Bar Row, Leg Ext, Leg Curl... and some heavier DBs for OHP).
Thursday June 8th: Bench day 4 of 12
Lat Pull Down (underhand grip)
45kg - 1x10
50kg - 1x10
55kg - 1x10
75kg - 6x6
14kg per arm - 1x8
18kg per arm - 1x6
22kg per arm - 1x4
Some late night benching and various full body.
Wednesday June 8th: Bench day 5 of 12
T-Rex (Row & Rev Fly)
3x10 both exercises ... nice burn
14kg per arm - 1x10
Neck (lying on bench)
face up curl - 3x10
face up rotation - 3x10
face down ext - 3x10
face down rotation - 3x10
Calf Raise (off edge of oly platform)
Some good full body stuff.
Sunday June 18th: Bench day 7 of 12
30kg - 1x10
40kg - 1x10
Double Pulley Cable Row (unilateral)
3x10 per arm
85kg - 6x4
Calf Raise (in V Squat machine)
14kg per arm - 3x10
Ab Frame Situps
3x10 ... the burn
Bench 85kg 6x4. First time using elbow sleeves for a while. More sturdy.
Ab Frame ... oh the burn!
Good quad pump on leg extension.
Wednesday June 21st: Bench day 8 of 12
Deadlift
70kg - 1x5
120kg - 1x5
bodyweight - 3x3
Ab Wheel (oly bar & small plates)
Calf Raise (off oly platform edge)
Benched 90kg 6x3 and first time Deadlifting (120kg 3x5) for a while.
Had been resting Deadlifts and Squats due to some minor left hip/glute pain. Physio told me that left glute is just tight - so doing various stretches there. Happy to be back Deadlifting.
In other news - I've released a rock album. You'll find it on all major streaming platforms (Spotify, Apple Music, Amazon Music, Youtube, etc) as Robot Invasion Incoming.
Here is the blurb I shared with friends in case you, dear Boards.ie reader, wish to check it out.
---------------
Robot Invasion are an Australian rock band. The first Robot Invasion album, Incoming, is a 10 track album released on June 13th 2023. Robot Invasion Incoming can be found on all major music streaming platforms.
Robot Invasion write catchy foot tapping rock. Distorted guitar riffs lay the crunchy foundation over which float melodic vocals. Screaming guitar solos and soothing synth hooks complete the post apocalyptic soundscape. Lyrical themes juxtapose technology and humanity in the modern world.
Do you like hard rock mixed with humorous technological social commentary? If yes - you'll love Robot Invasion Incoming.
Find Robot Invasion Incoming on all major streaming platforms:
- 𝐒𝐩𝐨𝐭𝐢𝐟𝐲: https://open.spotify.com/album/5pEmcA36m07YgRF5y2iur2
- 𝐀𝐩𝐩𝐥𝐞 𝐌𝐮𝐬𝐢𝐜: https://music.apple.com/us/album/incoming/1692453465
- 𝐘𝐨𝐮𝐓𝐮𝐛𝐞 𝐌𝐮𝐬𝐢𝐜: https://music.youtube.com/playlist?list=OLAK5uy_m3RHkO20k1ci2iesgSdHw-TOjl3_xYJ2g
- 𝐀𝐦𝐚𝐳𝐨𝐧 𝐌𝐮𝐬𝐢𝐜: https://music.amazon.com.au/albums/B0C7YGS6V1
Monday June 26th: Bench day 9 of 12
Calf Raise
1x10
Leg Swings
1x20 per side
Bulgarian Split Squat
bodyweight - 5x5 per leg
Glute Stretch
~15 seconds per side x5 superset with Squat and Bulgarians
80kg - 6x6
Lat Pull Down (double under grip)
35kg - 1x10
First time Squatting for a while. Stretched out glutes before and during. Seemed to help.
Wednesday June 28th: Bench day 10 of 12
100kg 3x5
85kg - 6x5
Band Row
~6x10
Deadlifts 100kg 3x5 and then main event of Bench 85kg 6x6.
