Ineedskins SS Log

ineedskins 2011-12-08 13:12:18 UTC #1

Relative noob here with SS log, basic stuff. Have done this before so not gonna start with an empty bar!

Name is Ross, i'm 19.

weight:186lbs
height:6ft

7/12/11

Squat: 2x5@20kg
1x5@40kg
3x5@50kg

Bench: 2x5@20kg
1x5@25kg
5x5@30kg

BOR: 2x5@20kg
3x5@30kg

Dips: 2x5

Standard stuff just getting back into the swing of things!

8/12/11

Doing the 100 push up programme also. Though my goal is 50 :P.

set 1: 6
set 2: 6
set 3: 4
set 4: 4
set 5(max):5

ineedskins 2011-12-13 16:53:32 UTC #2

12/12/11

Squats: 2x5@20kg
1x5@40kg
3x5@60kg

OHP: 2x5@20kg
3x5@25kg

Deadlift:1x5@60kg,1x3@70kg(hook grip)
1x5@80kg (mixed)

Push ups:
s1:8
s2:8
s3:6
s4:6
s5:7

CARDIO: 15 mins treadmill.

13/12/11

CARDIO DAY:

      2 km row. Time: 8:12 mins
      15 mins treadmill.
      5x 25m Swim. 2 front stroke. 2 back stroke. 1 breast stroke.

ineedskins 2011-12-15 20:05:18 UTC #3

14/12/11

push ups:
s1:8
s2:10
s3:7
s4:7
s5:10(max)

10/50. I 5th of the way

15/12/11

Squat:2x5@20kg
1x5@40kg
3x5@65kg

Bench: 2x5@20kg
5x5@35kg

Pedley row: 2x5@25kg
5x5@35kg

Dips: 1x8, 1x6.
Crunches: 2x10

CARDIO: Swimming.

Warm up: 2x25ms
A set is 50m or 2 lengths.
4 sets of 50m. 1 min between sets.
warm down: 50m breast stroke.

Not greak cardio but was in a rush. Im really enjoying swimming and its gonna be my main cardio from now on. They have a few swimming workouts at my gym may follow them.

ineedskins 2011-12-29 12:45:55 UTC #4

28/12/11

Squat: 2x5@20kg
3x5@70kg

OHP: 2x5@20kg
3x5@25kg

crunches: 2x12
reverse crunches: 2x12

Cardio: 2 km row.

ineedskins 2011-12-29 12:56:15 UTC #5

My goals for may 1st 2012. (kg)

Squat: 120 +
Bench: 65 +
Deadlift: 130 +
OHP: 45 +
BOR: 60 +
Push ups: 50 +
Dips: BW 15kg x 5
Weight: 200-210 lbs

My upper body lifts are very weak compared to my lower, of course i know your ment to be able to squat more then you bench but they are still low in comparison. I was squating 100kg a few months ago (School and injury prevented me going to the gym for around 2 months) and only benching 50.

ineedskins 2011-12-31 02:01:59 UTC #6

30/12/11

Squat:1x5@60kg
3x5@75kg

Bench: 1x5@20kg
5x5@40kg

Deadlift: 1x5@70kg, 1x3@80kg (hook)
1x5@90kg (Mixed)

CG Bench: 2x8@30kg
DB Curl: 2x8@8kg ph

Crunches: 2x10
Reverse : 2x10

ineedskins 2012-01-04 13:42:59 UTC #7

2/1/12

Push ups:
6,8,8,6,7

3/1/12

Squat: 2x5@20kg
3x5@80kg

OHP: 2x5@20kg
3x5@30kg

BOR:
5x5@40kg

Dips: 2x8 BW

crunches: 2x12
reverse crunches: 2x12

Cardio: 2 km row.

ineedskins 2012-01-04 16:05:14 UTC #8

4/1/12

Push ups:

8,10,7,7,10.

10/50

I'll start a meal log tomorrow.

ineedskins 2012-01-06 17:30:47 UTC #9

5/1/12

Push ups:
9,11,8,8,11'

11/50

6/1/12

Squat:2x5@30kg,1x5@60kg
3x5@82.5kg

Bench:2x5@20kg,1x5@30kg
5x5@42.5kg

Deadlift:1x5@70kg,1x3@80kg(hook)
1x5@95kg(mix)

Horizontal Rows: 2x5

CGB:2x9@30kg

Curls:2x9@8kg ph.

crunches

ineedskins 2012-01-10 15:57:48 UTC #10

9/1/12

Squat: 2x5@20kg,1x5@60kg
3x5@85kg

OHP: 2x5@20kg
3x5@32.5kg

BOR:1x30kg
5x5@42.5kg

Dips: 2x10

planks: 2x1min

ineedskins 2012-01-10 16:17:41 UTC #11

10/1/12

Push ups:

10,12,9,9,13

13/50.

Programme im following: hundredpushups.com/week2.html

Pull ups: Goal is 10 +

1,neg,neg,neg,neg.

1/10

ineedskins 2012-01-11 14:57:51 UTC #12

11/1/12

Squat:2x5@30kg,1x5@60kg
3x5@87.5kg

Bench:2x5@20kg,1x5@30kg
3x5@45kg

Deadlift:1x5@70kg,1x3@80kg(hook)
1x5@100kg(mix)

Horizontal Rows: 2x6

ineedskins 2012-01-12 16:38:30 UTC #13

12/1/12

Push ups;

12,13,10,10,15 !

15/50

Pull ups:

1,1,,neg,1,neg!

ineedskins 2012-01-17 18:55:49 UTC #14

Squat:2x5@20kg,1x5@60kg
2x5@90kg,1x4@90kg (5,5,4)

OHP:2x5@20kg
3x3@35kg (3,3,3) Another failed attempt

BOR:2x30kg
3x5@45kg

Dips:2x10

CGB:2x10@30kg

Curls;2x10@8kg ph

crunches

ineedskins 2012-01-17 18:58:06 UTC #15

Push up test= 16 ! so 16/50.

push ups:
10,12,7,7,9~ which is what the programme calls for if you only got to 16 on the test.

Pull ups:

1,1,neg,neg,2.

2/10

ineedskins 2012-01-19 02:28:14 UTC #16

18/1/12

Squat:2x5@30kg,1x5@60kg
3x5@90kg

Bench:2x5@20kg,1x5@30kg
3x5@47.5kg

Deadlift:1x5@70kg,1x3@80kg(hook)
1x5@105kg(mix)

Horizontal Rows: 2x7

Planks:2x1min

Smashed the squat today, no problem at all. I guess i just needed rest.

ineedskins 2012-01-23 21:12:36 UTC #17

23/1/12

Squat:2x5@20kg,1x5@80kg
3x5@92.5kg

OHP:2x5@20kg
3x5@35kg

BOR:2x30kg
3x5@47.5kg

Dips:2x12

power clean: Just practice. 1x6@25kg

crunches:2x15
flag poles:2x10

Cardio: Cross trainer: 4 min easy, 6mins hiit, 5min easy.

Total

Cals:3,114

Fats:146.2

Carbs236.8

Protein:218.2

To much fat i think!

seanie_Og 2012-01-24 01:25:33 UTC #18

Your squat is flying up, you should hit the goals for the 1st of May no problem.
What part of Ireland you from?

ineedskins 2012-01-24 16:49:14 UTC #19

Thanks for the post, im from co cork. You?

ineedskins 2012-01-24 17:27:00 UTC #20

24/1/2012

I love swimming and my goal is 500ms in one session.

Workout #1 (250)
1 x 50 with no more than 15 breathes rest
8 x 25 with no more than 15 breathes rest

Push ups:

11,13,9,9,18. New PR

18/50..