EVO Training Log

Training Logs
21

Monday, 18th April 2011,

Squats: 5 x 60kg, 5 x 90kg, 5 x 90kg, 5 x 90kg, 5 x 95kg
shoulder press: 60kg x 5, 60kg x 5, 60kg x 5, 60kg x 5, 60kg x 5
shoulder flys: 12kg x 5, 12kg x 5, 12kg x 5, 12kg x 5, 12kg x 5

22

Thursday, 21st April 2011,

BB flat Benchpress: 60 x 5, 70 x 5, 70 x 5, 70 x 5, 70 x 5 (kg)
BB inclined Benchpress: 60 x 5, 60 x 5, 60 x 5, 60 x 5, 65 x 5 (kg)
skullcrushers: 25 x 5, 25 x 5, 25 x 5, 25 x 5, 27.5 x 5

23

Sunday, 24th April 2011

Deadlifts: 60 x 5, 100 x 5, 125 x 5, 125 x 5, 125 x 5 (kg)
pull ups: 5 x (BW + 6kg), 5 x (BW + 6kg), 5 x (BW + 6kg), 5 x (BW +6kg), 5 x (BW + 8kg)
seated cable row: 130lbs x 5, 130lbs x 5, 130lbs x 5, 130lbs x 5, 130lbs x 5
standing bicep curls: 25kg x 5, 25kg x 5, 25kg x 5, 27.5kg x 5, 27.5kg x 5

24

Tuesday, 26th April 2011,

Squats: 5 x 60kg, 5 x 90kg, 5 x 90kg, 5 x 90kg, 5 x 95kg
shoulder press: 60kg x 5, 60kg x 5, 60kg x 5, 60kg x 5, 60kg x 5
shoulder flys: 12kg x 5, 12kg x 5, 12kg x 5, 12kg x 5, 12kg x 5

25

Thursday, 28th April 2011,

BB flat Benchpress: 60 x 5, 70 x 5, 70 x 5, 70 x 5, 70 x 5 (kg)
BB inclined Benchpress: 60 x 5, 60 x 5, 60 x 5, 60 x 5, 65 x 5 (kg)
skullcrushers: 25 x 5, 25 x 5, 25 x 5, 25 x 5, 27.5 x 5

26

Sunday, 1st May 2011

Squats: 5 x 60kg, 5 x 90kg, 5 x 90kg, 5 x 90kg, 5 x 95kg
shoulder press: 60kg x 5, 60kg x 5, 60kg x 5, 60kg x 5, 60kg x 5
shoulder flys: 12kg x 5, 12kg x 5, 12kg x 5, 12kg x 5, 12kg x 5

27

Tuesday, 3rd May 2011,

BB flat Benchpress: 60 x 5, 70 x 5, 70 x 5, 75 x 5, 75 x 5 (kg)
BB inclined Benchpress: 60 x 5, 60 x 5, 60 x 5, 60 x 5, 65 x 5 (kg)
skullcrushers: 25 x 5, 25 x 5, 25 x 5, 25 x 5, 27.5 x 5

28

Monday, 9th May 2011

Squats: 5 x 60kg, 5 x 90kg, 5 x 90kg, 5 x 95kg, 5 x 95kg
shoulder press: 60kg x 5, 60kg x 5, 60kg x 5, 62.5kg x 4, 62.5kg x 4
shoulder flys: 14kg x 5, 14kg x 5, 14kg x 5, 14kg x 5, 14kg x 5

29

Wednesday, 11th May 2011,

BB flat Benchpress: 60 x 5, 70 x 5, 70 x 5, 75 x 5, 75 x 5 (kg)
BB inclined Benchpress: 60 x 5, 60 x 5, 60 x 5, 60 x 5, 60 x 5 (kg)
skullcrushers: 25 x 5, 25 x 5, 25 x 5, 25 x 5, 27.5 x 5

30

after about 13 weeks on the 5 x 5 program, switched to experiment with Max-OT. I felt that I need a change to spur more progess.

Friday 13th May 2011,

Deadlifts: 100 x 6, 110 x 6, 120 x 6, 125 x 6 (kg)
pull ups: 6 x (BW + 6kg), 6 x (BW + 8kg), 5 x (BW + 8kg), 5 x (BW +8kg),
seated cable row: 130lbs x 6, 140lbs x 6, 140lbs x 6, 140lbs x 6
standing bicep curls: 25kg x 6, 27.5kg x 6, 30kg x 6

31

Monday, 16th May 2011

Squats: 6 x 60kg, 6 x 90kg, 6 x 100kg, 5 x 100kg
shoulder press: 60kg x 6, 62.5kg x 5, 62.5kg x 5
shoulder flys: 14kg x 6, 16kg x 6, 16kg x 6

Current body weight: 64kg

32

Wednesday, 18th May 2011,

BB flat Benchpress: 60 x 6, 70 x 6, 75 x 6, 75 x 6 (kg)
BB inclined Benchpress: 60 x 6, 65 x 6, 65 x 5 (kg)
skullcrushers: 20 x 6, 25 x 6, 27.5 x 6 (kg)

33

Deadlifts: 100 x 6, 120 x 6, 125 x 6, 130 x 6 (kg)
Lat pulldowns: 130 x 6, 140 x 6, 140 x 6, 140 x 6 (lbs)
seated cable row: 130lbs x 6, 140lbs x 6, 140lbs x 6, 140lbs x 6
standing bicep curls: 25kg x 6, 27.5kg x 6, 30kg x 6

34

Monday, 23rd May 2011

Squats: 6 x 60kg, 6 x 90kg, 6 x 90kg, 5 x 100kg
shoulder press: 60kg x 6, 60kg x 6, 65kg x 3
shoulder flys: 14kg x 6, 14kg x 6, 16kg x 6

35

Wednesday, 25th May 2011,

BB flat Benchpress: 60 x 6, 70 x 6, 75 x 6, 75 x 6 (kg)
BB inclined Benchpress: 60 x 6, 65 x 6, 65 x 5 (kg)
skullcrushers: 20 x 6, 25 x 6, 30 x 6 (kg)

36

Saturday, 28th May 2011

Deadlifts: 100 x 6, 120 x 6, 130 x 6, 130 x 6 (kg)
Lat pulldowns: 140 x 6, 140 x 6, 140 x 6, 140 x 6 (lbs)
seated cable row: 140lbs x 6, 140lbs x 6, 140lbs x 6
standing bicep curls: 25kg x 6, 27.5kg x 6, 32.5kg x 6

37

Monday, 30th May 2011,

BB flat Benchpress: 60 x 6, 75 x 6, 75 x 5, 75 x 5 (kg)
BB inclined Benchpress: 60 x 6, 65 x 6, 65 x 6 (kg)
dumbell flyes: 8 x 6, 10 x 6, 10 x 6
skullcrushers: 20 x 6, 25 x 6, 25 x 6 (kg)
tricep pushdowns: 70 x 5, 70 x 5, 70 x 5 (lbs)

injured elbow… using elbow guard. Drop in performance of skullcrushers

38

Wednesday, 2nd June 2011

added FAT GRIPZ for all pushing exercise

Squats: 6 x 60kg, 6 x 90kg, 6 x 100kg, 5 x 100kg
shoulder press: 60kg x 6, 60kg x 5, 65kg x 5
shoulder flys: 14kg x 6, 14kg x 6, 16kg x 6
barbell upright rows: 30kg x 6, 35kg x 6, 40kg x 6

39

Friday, 3rd June 2011

Deadlifts: 100 x 6, 120 x 6, 140 x 5, 140 x 5 (kg)
Lat pulldowns: 140 x 6, 140 x 6, 140 x 6, 140 x 6 (lbs)
seated cable row: 140lbs x 6, 140lbs x 6, 140lbs x 6
standing bicep curls: 25kg x 6, 27.5kg x 6, 32.5kg x 6