T Nation

Broccoli's Work Log


#1

Finally decided to start a training log here, after several weeks deliberation. I have recently started summer semester at uni, so free time is at a minimum and motivation will most likely be hard to find. Been working out for about 19 months, 11 of them seriously. My goals are to get stronger and better proportioned.

Current stats:

Age - 18

Height - 180 cm

Weight - 80kg

Deadlift - 150kgx5

Front Squat - 100kgx6

Bench Press - 87.5kgx5

Military Press - 72.5kgx3

Power Clean (from floor) - 85kgx5

Power Snatch (clean-grip, from floor) - 60kgx5

Hopefully I will be posting here 3-4 times a week. Since I'm from Australia, all weights will be in kg.


#2

Monday's Workout

I didn't sleep very well last night, so wasn't particularly confident walking into the gym today.

Military Press: 40x5, 50x5, 57.5x5, 67.5x5, 67.5x5, 67.5x5 (Very happpy with these!)

Weighted Chin Up: 15x5, 15x5, 15x3 (Bit disappointed about missing the last two reps)

Weighted Dips: 22.5x8, 22.5x6, 22.5x6

Super-setted with

Dumbbell Curls: 20x8, 20x6, 20x6

DB Lat Raises: 16x6, 16x6, 16x6 (Easy!)

Overall I was pretty happy with today's workout, especially given how tired I was beforehand.


#3

Wednesday's Workout

Good workout today. Planned to do throw in some ab work at the ends, but ran out of time. Other than that a nice workout.

Front Squat: 20x5, 60x5, 100x5, 100x5, 100x5

Sumo RDL: 60x5, 100x5, 100x5, 100x5

Bulgarian Split Squat: 20x6, 40x6, 70x6, 70x6, 70x6

Hise Shrug: 60x20, 60x20, 60x20

The Hise Shrugs were great fun.


#4

Friday's Workout

Too busy to post this up yesterday. Nice workout, but thinking of changing it up a bit next week.

Power Clean from Hang: 40x5, 60x5, 60x5, 60x5

BB Bench Press: 50x5, 87.5x5, 87.5x5, 87.5x5

BB Curl: 6x40, 6x40, 6x40

Super-setted with

Incline EZ Bar Extension: 8x35, 8x35, 8x35

Face Pulls: 12x21.25, 12x21.25, 12x21.25

Super-setted with

Flyes w/ blue band: 12, 12, 12

Workout only took about 40 minutes today. Going to add in some rows after benching and change up the second half of the workout a bit.


#5

Monday's Workout

Been pretty stressed lately with uni and work woke up with wicked indigestion last night around 3 and couldnt get back to sleep for about an hour. I'm getting pretty concerned because this waking up in the middle of the night is becoming a habit. Not a terrible workout today, but missed a few reps, which is always disheartening.

Military Press: 40x5, 50x5, 70x5, 70x5, 70x5 (last two reps were real grinders)

Weighted Chin Up: 15x5, 15x5, 15x4 (probably best to reset next week)

Weighted Dips: 23.75x6, 23.75x6, 23.75x5

Supersetted with

Alternating Dumbbell Curl: 18x6, 18x6, 18x6 (more difficult than the 20s last week)

Dumbbell Lateral Raises: 18x6, 18x6, 18x6

Pretty happy with hitting the new military press PR, but was otherwise rather unimpressed with today's workout. Going to make a real effort this week to get in bed early, get a good, unbroken sleep and keep my stress levels down.


#6

Wednesday's Workout

Went out and bought some melatonin capsules yesterday to help with the sleeping problems. Took 2 30 minutes before bed last night and fell asleep very easily. Sleep was still broken. Also woke up this morning with a head cold. Pushed through with my workout nonetheless, but had to cut out abs again because i was too tired.

Front Squat: 20x5, 60x5, 102.5x5, 102.5x5, 102.5x5

RDL: 20x5, 60x5, 100x5, 100x5, 100x5

Bulgarian Split Squat: 20x6, 40x6, 72.5x6, 72.5x6 72.5x6

Hanging Knee Raise: BWx12, BWx12

Supersetted with

Hise Shrug: 65x20, 65x20

Going to the beach now for a surf. Hopefully that will make me feel better.


#7

Friday's Workout

Very hot today, so I've been sweating like a pig. Must have drunk about 4 litres of water already (it's only # in the afternoon here). Melatonin has been working quite well. Finally starting to sleep well.

Power Clean from hang: 20x5, 40x5, 62.5x5, 62.5x5, 62.5x5

BB Bench Pres: 20x5, 50x5, 90x5, 90x5, 90x5

Pendlay Rows: 20x5, 50x5, 80x8, 80x8, 80x8

DB Incline Bench: 28x8, 48x8, 48x8, 48x8

BB Curl: 40x8, 40x8, 40x8 (had to cheat like the last 4 reps lol)

Supersetted with

EX Bar Incline Extension: 8x35, 8x35, 8x35


#8

Monday


#9

Monday


#10

Monday's Workout

Had a shit day Monday. Felt really drained following the weekend. Attempted a new PR in the press, but only hit it for one set. Reset of the chin ups went fine, although still felt really heavy. Had to cut lat raises out at the end because I was simply too drained.

Military Press: 40x5, 50x5, 72.5x5, 72.5x5, 72.5x5 (last two sets were push presses)

Weighted Chin Up: 13.75x5, 13.75x5, 13.75x5 (probably best to reset next week)

Weighted Dips: 25x6, 25x6, 25x6

Supersetted with

Alternating Dumbbell Curl: 18x8, 18x8, 18x8


#11

Wednesday's Workout

No complaints on Wednesday. Front squats were killer, as usual. RDL's were easy, but my grip is starting to become a limiting factor. Had time to add in some ab work at the end, but had to superset knee raises with hise shrugs to save time again.

Front Squat: 20x5, 60x5, 105x5, 105x5, 105x5

RDL: 20x5, 60x5, 102.5x5, 102.5x5, 102.5x5

Bulgarian Split Squat: 20x6, 40x6, 75x6, 75x6 75x6

Hise Shrug: 70x20, 70x20

Supersetted with

Hanging Knee Raise: BWx12, BWx12

Pallof Press: 18.25x10, 18.25x10


#12

Friday's Workout

Another late post. Uni's almost over, so will soon have plenty of time to focus on training.

Power Clean from Hang: 20x5, 40x5, 65x5, 65x5, 65x5

BB Bench Pres: 20x5, 50x5, 92.5x5, 92.5x5, 92.5x5

Pendlay Rows: 20x5, 50x5, 82.5x8, 82.5x8, 82.5x8

DB Incline Bench: 30x8, 52x8, 52x8, 52x8

BB Curl: 40x8, 40x8, 40x8 (will probably switch these over to EZ bar curls for convenience)

Supersetted with

EZ Bar Incline Extension: 8x37.5, 8x37.5, 8x37.5


#13

Monday's Workout

Another shitty Monday. Gonna change this workout up very soon.

Military Press: 40x5, 60x5, 72.5x4 (missed last rep), 72.5x3 (too fucked to do another)

Push Press: 77.5x3, 77.5x3, 77.5x3, 77.5x3, 77.5x3

Chin Up: 8, 7, 4

Weighted Dips: 26.25x6, 26.25x6, 26.25x6

Supersetted with

Alternating Dumbbell Curl: 18x8, 18x8, 18x8

Dumbbell Lateral Raises: 18x6, 18x6, 18x6

Supersetted with

Face Pulls: 21.25x12, 21.25x12, 21.25x12

I really hate missing reps. Next week is deload week. Gonna change this workout up a bit and hopefully come out stronger because of it.


#14

Wednesday's Workout

Finally finished Uni for the moment. Working nights is killing me slowly though.

Front Squat: 20x5, 60x5, 107.5x5, 107.5x5, 107.5x5

RDL: 20x5, 60x5, 105x5, 105x5, 105x5

Bulgarian Split Squat: 20x6, 40x6, 77.5x6, 77.5x6 77.5x6

Hanging Knee Raise: BWx14, BWx14

Pallof Press: 21.25x10, 21.25x10


#15

Friday's Workout

Good training today. About to head to work. On Christmas Eve. Shit sux.

Power Clean from Hang: 20x5, 40x5, 67.5x5, 67.5x5, 67.5x5

BB Bench Pres: 20x5, 50x5, 95x5, 95x5, 95x5

Pendlay Rows: 20x5, 50x5, 85x8, 85x8, 85x8

DB Incline Bench: 30x8, 56x8, 56x8, 56x8

EZ Bar Curl: 40x8, 40x6, 40x6

Supersetted with

EZ Bar Incline Extension: 40x6, 40x6, 40x6

Finished the workout with 3 sets of 30 second hangs from the pullup bar


#16

Monday's Workout

Deload week this week. Cut down the volume a bit, but did a few "pumping" exercises on machines to get some blood in my muscles.

Push Press: 20x5, 45x5, 75x5

Neutral Close Grip Chin Up: BWx10

Machine Shoulder Press: 39x12

Single-arm Alternating Lat Pulldown: "9"x12 (machine didnt have real weight printed on it)

Alternating Dumbbell Curl: 12x12, 18x8

Dip: 26.25x6, BWx12

Lateral Raise: 12x16, 18x6

Band Pull-aparts: 12 reps w/ blue band


#17

Wednesday's Workout

Same deal as Monday. Cut down the volume did a few less intense pumping exercises to get some blood flowing

Front Squat: 20x5, 60x5, 107.5x5

Unilateral Leg Press: 80x12

RDL: 20x5, 60x5, 105x5

Unilateral 45-degree Hyperextension: 10x10

Bulgarian Split Squat: 77.5x6

Hanging Knee Raise: BWx15

Pallof Press: 21.25x10

Fun shit, mang.


#18

Monday 3/1/11

Huge update this time. Been very lazy with updating. Training has been going well though. Skipped out on Friday's deload workout, but I wasnt really stressin.

(A) Push Press: 20x5, 45x5, 75x5, 75x5, 75x5

(B) Neutral Close Grip Chin Up: BWx10, BWx8, BWx6

(C1) Weighted Dip: 26.25x6, 26.25x6, 26.25x6

(C2) Alternating Dumbbell Curl: 18x8, 18x8, 18x8

(D1) DB Lateral Raise: 18x6, 18x6, 18x6

(D2) Face Pull: 21.25x12, 21.25x12, 21.25x12


#19

Monday 3/1/11

Been very lazy posting here, so I have a hyooge update this time.

(A) Push Press: 20x5, 45x5, 75x5, 75x5, 75x5

(B) Neutral Close Grip Chin Up: 10, 8, 6

(C1) Weighted Dips: 26.25x6, 26.25x6, 26.25x6

(C2) Alternating Dumbbell Curl: 18x8, 18x8, 18x8

(D1) Dumbbell Lateral Raises: 18x6, 18x6, 18x6

(D2) Face Pulls: 21.25x12, 21.25x12, 21.25x12


#20

Wednesday 5/1/11

(A) Front Squat: 20x5, 60x5, 110x5, 110x5, 110x5

(B) RDL: 20x5, 60x5, 107.5x5, 107.5x5, 107.5x5

(C) Bulgarian Split Squat: 20x6, 40x6, 80x6, 80x6, 80x6

(D) Hanging Knee Raise: BWx10

(E) Pallof Press: 21.25x10