T Nation

BruceLeeFan Training Log


#1

24th August 2009.

6PM: Peri-Nutrition (1 Scoop Maximuscle Cyclone added to 700ml water) *Note - I don't often do this as this brand gives me palpitations and tension headaches.

6:15PM: Bent-over BB rows - 6x6 starting at 42kg going up in increments of 5kg. *Note - First time doing these.

Barbell military press - 8 reps x 3 sets at 42kg. *Note - This is a 5kg increase since I started these 2 weeks ago.

BB Bench Press - 6x6 starting at 42kg going up in increments of 5kg. *Note - May need to go heavier for the first 3-4 sets.

BB Hack Squats - 62kg 12 reps x 2 sets. *Note - awkward as hell to do. NEED squat rack.

BB Deadlifts - 62kg for 9 reps, 72kg for 7 reps, 82kg for 6 reps. *Note - Need to work harder on these, might place them first in the next workout.

2mins 30 seconds cycling at the end. *Note - I like to do these as a warm down...

7:14PM: finished workout.


#2

26th August 2009.

Deadlifts: 180 x 6, 158 x 6, 135 x 6, 135 x 6 reps. 158 x 6reps.
BB Bench Press: 103lbs x 6, 114 x 6, 125 x 6, 136 x 6, 147 x 3 :frowning:
BB Military Press - 81 x 8reps x 3sets
BB Bent-over rows - 92 x 12 x 2sets...

Ergh... It looks like so little but it really fucked me over.


#3

28th August 2009.

BB Bent-Over Rows: 92 x 12 x 2sets.
BB Military Press: 81 x 8 x 3sets.
BB Bench Press: 103 x 6, 125 x 6, 125 x 6, 136 x 4, 136 x 4, 147 x 3.
BB Deadlifts: 147 x 6, 169 x 6, 188 x 6.


#4

29th August 09.

Complexes.

60lbs Barbell.

Squats, military press, Romanian deadlift, reverse curls, shrugs, bent over rows.

6 reps, 5 reps, 4 reps, 3 reps, 2 reps, 1 rep


#5

31st August 09.

20Min walk - Morning.

Incline BB Bench Press: 105x6, 115x6, 125x6, 125x6, 115x6, 105x6.
BB bent-over row: 115x8, 115x8, 115x8.
DB Curl: 35-40x8, 35-40x8, 27-32x10.
DB Tricep Extension: 27-32x12x2
BB Military press: 95x6, 80x6, 60x12
Deadlifts: 150x12x2.


#6

02nd September 09.

Deadlifts: 150x12x2
BB Military Press: 95x8, 80x8, 70x8
DB Curl (Supersetted with DB Tri-extension): 27-32x12 22-27x12.
DB Tri-extension (Supersetted with DB Curl): 27-32x12 22-27x12.
BB Bent over row: 95x12x2
BB Bench Press Incline: 95x12, 105x12. (Highest incline on my bench)


#7

04th September 09.

BB Bench Press High-Incline: 105x8
BB Bench Press Medium-Incline: 115x8
BB Bench Press: 125x8
BB Military Press: 95x8 (Struggled for 8 reps... This lift seems to be getting worse)
BB Bent over row: 95x12 105x9 125x6
Deadlifts: 160x6, 170x6, 180x6, 185.5x6
Tricep Bar Hammer curls: 40x8x2
Tricep Bar Extension: 40x8x2

I was so tired... I'm really bothered about the lack of progress with the Military press which is weak as hell... I might start doing some stuff with DB's for my delts with a focus on speed. The lack of energy is horrible as well. I'm getting good peri-workout meals in... I think it must be from lack of sleep.


#8

05th September 09.

Tricep Bar Hammer Curls: 40x12x2
Tricep Bar Extension: 40x6x4
BB Mix Grip Curls: 70x8x3
Plate/Disc Curls: 3x5kg discs: 12 reps.
Tricep Bar Bench: 40x25reps.

Just wanted to go in today and do an easy ish workout with a focus on my arms.


#9

06th September 09.

100 Parallette push ups in sets of 10. Supersetted with leg raises sets of 10, 100 reps.


#10

07th September 09.

Shorter workout due to no rest for 2 days.

BB Bench Press: 115lbs x 5reps, 125x5, 135x5, 145x5, 155x3.
BB Military Press: 95x3, 105x3, 115x3.


#11

I've decided to re-open my log.

Shortly after my last entry in the months following up to January '10 my stats were as follows.

January '10

Weight: 164lbs
Age: 19
Bench Press: 180x5
Military press: 120x8
Deadlift: 200x8
Bent over BB row: 150x6

(I got a pretty bad shoulder injury during a light session on the bench, it still nags me now so I took a hiatus and it ended up being from January - Sep '10 for many reasons.)


#12

Heres my newest stats since I've started lifting again.

Weight: 152lbs
Height: 5'7


#13

Weight: 154lbs
Height: 5'7

pumped:

Chest: 40"
Arms: 13.5"
Waist: 32"
Calves: 15.5"


#14

weight: 160lbs

13/10/10

squats: 65lbs x 20 reps

bench:
60lbs x 6 x 2
80 x 5 x 1
100 x 5 x 1
110 x 3 x 2
120 x 5 x 3

deadlift:

80 x 5 x 1
100 x 5 x 1
125 x 5 x 1
135 x 3 x 1
145 x 2 x 1
175 x 1 x 1 ( not my actual "1rm" )