T Nation

Journey to Get Strong


#1

Hi,
I´d like to write my trainig log because I need to see my improvement. I have moved out from my country to Sydney to improve my english (I want to stay here for one year.
Becuase I have plenty of free time except job and school I want to start my journey to get strong.

Age: 27
Weight: 81 kg
Height: 198 cm

My curent max.:
Front squat - 1 x 65 kg
Bench Press - 1 x 60 kg
Military Press - 1 x 50 kg
Deadlift - 1 x 110 kg
Pull up - 3 reps
Dips - 8 reps


Goals for next year:

  1. Get strong and became the MAN:
    Front squat with 1.5 x weight of my BW
    Bench Press with 1 x weight of my BW
    Deadlift - with 2 x weight of my BW
    Pull up - 15 reps with BW
    Dips - 20 reps with BW

  2. From level of English B1 to B2 at least

  3. Eat well - 2 to 3 big meals a day with tons of vegetable and fruit, avoid processed food


Plan:
Day 1:
A) Pull up program increase
B) Front squat 5/3/1, FSL 5 x 5
C) Bench Press 5/3/1, FSL 5 x 5
D) Machine Back Row - 3 x 15
E) Dips - 50 total reps BW
F) Sit ups - 3 x 15 BW
G) Back raises - 3 x 15 BW
H) SS biceps curls and triceps extension with band - 50 total total reps

Day 3:
A) Pull up program increase
B) Deadlift 5/3/1, FSL 5 x 5
C) Military Press 5/3/1, FSL 5 x 5
D) Push up - 50 total reps
E) Kroc rows - 3 x 15
F) Lunches - 100 total reps BW (50 resp each leg)
H) SS biceps curls and triceps extension with band - 50 total total reps

Day 5:
A) Pull up program increase
B1) Goblet DB squat - 3 x 10
B2) Incline DB Press - 3 x 10
C1) Seated Row Station - 3 x 10
C2) DB seated press - 3 x 10
D) Sit ups - 3 x 15 BW
E) Back raises - 3 x 15 BW
F) SS biceps curls and triceps extension with band - 50 total total reps


#2

Welcome to Australia. Be very careful with your elbows with the frequency of pullups. If you can, check out PTC MacArthur or any of the Adonis Athletics gyms. Not sure if Base Gym is open to the public, or even where it is but if it’s accessible go.


#3

Monday 19/11/18
Pull up (1)
A) Front squat 2 x 5 (40, 45 kg), 1 x 6 (50kg) - Pull up between sets (1,1,2)
FSL 5 x 5 (40)
B) Bench Press 2 x 5 (35, 40 kg), 1 x 13 (45kg) Pull up between sets (1,1,1)
FSL 5 x 5 (35kg) - Pull up between sets (1,1,1,1,1,1)
C) Machine Back Row - 1x15 (25), 2 x 15 (30kg)
D) Dips - 50 total reps (8,6,5,5,5,5,5,5,5,1)
E) Sit ups - 3x 20,3x15, 3x15
G) Back raises - 3 x 20, 3x15, 3x15
H) Biceps curls with band- 1 x 50
triceps extension with band - 1 x 50


#4

Welcome mate.
As Mark said, your elbows might not like so much pull-ups, I used to do between 60-100 a day and my elbows were ok, unless I pressed a lot too.


#5

We 21/11/18

A) Chin up (3,2,1 reps) + Pull apart (1x30 reps with band) + Hand-Release Push-Up (10 reps) + BW squat (10 reps)
B) Deadlift 2 x 5 (65kg, 75kg), 1 x 8 (85kg) + SS Chin up (2,2,1,2,1,1,1,1)
FSL 5 x 5 (65kg)
C) Military Press , 2 x 5 (30kg, 35kg), 1 x 6 (40kg) + SS Chin up (10 x 1)
FSL 5 x 5 (30kg)
D)1 x SS - Hand-Release Push-Up (8,7,7 reps) +Chin up (1,1,1 rep) + Kroc rows - 3 x 15 reps (20kg)
E) Lunches - 1 x100 reps BW (50 reps each leg)
F) Hand-Release Push-Up (10,8 rep)
G) Band Pull apart 1 x 20
H) Band Face pull 2 x 25

Chin up - total reps - 30
Hand release push up - total reps - 50
Band pull apart - total reps - 50
Band face pull - total reps - 50
Lunges - total reps - 100


#6

Friday 23/11/18

A) Neutral Pull up (3,2,2,2,2)
B) Goblet kettlebell squat (10xBW,10x10kg,10x14kg,10x20,10x24,10x28) + Neutral Pull up (2,1,1,1,1)
C) One leg press (3 x 8 x 53kg) + Neutral Pull up (2,2,2)
D) Incline DB Press (10x10kg, 2 x 10x 15, 10x17.5kg)+Neutral Pull up (2,2,1,1)
E) Seated Row Station (10x19kg,10x33kg,10x40, 10x47) +Neutral Pull up (1,1)
C2)one arm DB press (10x10, 3 x 10 x 12.5kg) +Neutral Pull up (1,1,1)
D) Sit ups - 20,15,15
E) Back raises - 20,15,15
F) SS biceps curls and triceps extension with band - 50 total total reps

Neutral pull up - total 34 reps


#7

Monday 26/11/18
Pull up (2,1,1)
A) Front squat 2 x 3 (40, 45 kg), 1 x 6 (55kg) - Pull up between sets (2,1,1,2,1)
FSL 5 x 5 (40) - Pull up between sets (5x1)
B) Bench Press 2 x 3 (40,45 kg), 1 x 8 (50kg) Pull up between sets (6x1)
FSL 5 x 5 (40kg) - Pull up between sets (3x1)
C) Machine Back Row - 1x15 (25), 2 x 15 (30kg)
D) Dips - 53 total reps (8,6,5,5,5,4,5,5,5,5)
E) Sit ups - 20,15,15 - Pull up between sets (2x1)
G) Back raises - 20, 15, 15, 15
H) Biceps curls with band- 1 x 50
triceps extension with band - 1 x 50

Dips - total reps -
Pull up - total reps - 29


#8

We 28/11/18

A) Chin up (2,2,2,2) + Pull apart (1x30 reps with band) + Hand-Release Push-Up (10 reps) + BW squat (10 reps)
B) Deadlift 2 x 3 (70kg, 80kg), 1 x 8 (90kg) + SS Chin up (2,1,1,1)
FSL 5 x 5 (70kg) + SS Chin up (1,1,1,1)
C) Military Press 2 x 3 (30kg, 35kg), 1 x 6 (40kg) + SS Chin up (5 x 1)
FSL 5 x 5 (30kg) + SS Chin up (5 x 1)
D)1 x SS - Hand-Release Push-Up (8,8,8) +Chin up (1) + Kroc rows - 15 x 20kg, 2 x 22.5kg
E) Lunches - 1 x102 reps BW (51 reps each leg)
F) Hand-Release Push-Up (6,5,5,5)
G) Band Pull apart - 30, 25, 25

Chin up - total reps - 31
Hand release push up - total reps - 55
Band pull apart - total reps - 100
Lunges - total reps - 102


#9

Friday 30/11/18

A) Warm up
B) Goblet kettlebell squat (10xBW,10x10kg,10x14kg,10x20,10x24,10x28) + Neutral Pull up (3,2,2,2,2,2,2)
C) One leg press (4 x 10 x 53kg) + single RDL (4 x 10 x 12.5kg) + Neutral Pull up (2,2,2,2)
D) Incline DB Press (10x10kg, 2 x 10x 15, 10x17.5kg)+Neutral Pull up (2,2,2)
E) Seated Row Station (10x26kg,10x33kg,10x47, 10x47)
C2)one arm DB press (10x10, 3 x 10 x 12.5kg) +Neutral Pull up (2,1,1,1)
D) Sit ups - 20,15,15 + Back raises - 20,15,15 + Neutral Pull up (2,1,1)
F) SS biceps curls and triceps extension with band - 50 total total reps

Neutral pull up - total 36 reps


#10

Monday 03/12/18
Pull up (2,1,1,1)
A) Front squat 1 x 5 (45 kg), 1x 3 (50kg), 1 x 5 (55kg) - Pull up between sets (2,2,1,1,1)
FSL 5 x 5 (45) - Pull up between sets (5x1)
B) Bench Press 1 x 5 (40),1x 3 (45kg). 1 x 9 (50kg) Pull up between sets (4x1)
FSL 5 x 5 (40kg) - Pull up between sets (4x1)
C) Machine Back Row - 1x15 (25), 1x15 (20kg), 1 x 15 (30kg)
D) Dips - 52 total reps (6,6,5,5x6,5) + Sit ups with 5kg plate - 4 x 15 - Pull up (5x1) + Back raises - 9 x 15
H) Biceps curls with band- 1 x 50
triceps extension with band - 1 x 50

Dips - total reps - 52
Pull up - total reps - 31

Very bad training, I felt like a sh*t.


#11

Wednesday 05/12/18

A) Chin up (2,2,2,2 reps) + Pull apart (1x30 reps with band) + Hand-Release Push-Up (10 reps) + BW squat (10 reps)
B) Deadlift 1 x 5 (75kg), 1 x 3 (85kg) + 1 x 6 (95 kg) + SS Chin up (2,1,1,1,1,1,1,1)
FSL 5 x 5 (75kg) + Chin up (1,1,1,1)
C) Military Press - 1 x 5 (35kg), 1 x 3 (40kg), 1 x 5 (45kg) + SS Chin up (6 x 1)
FSL 5 x 5 (30kg) Chin up (1,1,1,1,1)
D)1 x SS Hand-Release Push-Up (8,8,8 reps) + Kroc rows - 3 x 15 reps (22.5kg) + Chin up (1,1)
E) Lunches - 1 x110 reps BW (55 reps each leg)
F) Hand-Release Push-Up (8,8 reps)

Chin up - total reps 28 reps


#12

Friday 30/11/18

A) Warm up
B) Goblet kettlebell squat (10xBW,10x10kg,10x20kg,10x32,10x28,10x36) + Neutral Pull up (3,3,3,2,2,2,2,1,2)
C) One leg press (4 x 10 x 53kg) + single RDL (4 x 10 x 12.5kg) + Neutral Pull up (2,2,2,2)
D) Incline DB Press (10x12.5kg,10x15, 10x17.5kg)+Neutral Pull up (2,2,2)
E) Seated Row Station (10x33kg,10x40, 10x47,6x57)
C2)one arm DB press (10x10,10x12.5kg,10x15kg) +Neutral Pull up (2,2,2)
D) Sit ups - 20,20,20 + Back raises - 20,20,20 + Neutral Pull up (2,2,2)
F) SS biceps curls and triceps extension with band - 50 total total reps

Neutral pull up - total 44 reps

I have never done over 40 neutral pull ups in one traininig! I felt stronger today than last week. But my body weight is less (80.8 kg) than in begining (81.2 kg) even I eat like I have never eaten before. Weird. I will see after one cycle and maybe I will add some carbs/fats.


#13

Monday 03/12/18 deload from big lifts
Pull up (2,2,2,1)
A) Front squat 3 x 5 (25,30,35 kg) - Pull up between sets (2,2,1)
B) Bench Press 3 x 5 (20,25,30) - Pull up between sets (3x1)
C) Machine Back Row - 3 x 15 (30kg)
D) Dips - 52 total reps (8,5,6,6x5,3)
E) Back raises 3x20 + Farms walk 30 m with 32.2 DBS
F) Bench sit ups - 1 x 20
G) Biceps curls with band- 1 x 50 + triceps extension with band - 1 x 50

Dips - total reps - 52
Pull up - total reps - 16
Weight - 81.9 kg


#14

Wednesday 12/12/18

Deload form Big lifts

A) Chin up (2,2,2, reps) + Pull apart (1x30 reps with band) + Hand-Release Push-Up (10 reps) + BW squat (10 reps)
B) Deadlift 3 x 5 (40,50,60kg) + SS Chin up (2,2,2,2)
C) Military Press - 3 x 5 (20,25,25kg)+ SS Chin up (2,2,1,1)
D)1 x SS Hand-Release Push-Up (10,10,8,8,7 reps) + Kroc rows - 3 x 15 reps (20kg)
E) Lunches - 1 x120 reps BW (60 reps each leg)
F) Chin up (2,2,2,1,1)

Chin up - total reps 32 reps