I am 23 years old, and I have been training properly (READ: following a programme and squatting) for roughly a year now. My weight has gone from 58kg to 84, which was the first bench mark I set myself. My training is currently as follows:
Squat: 95kgX5, 110kgX3, 120kgX1 (fail)
Good mornings: 70kg 4X8
Leg press: 120kg 4X8 (but, I think I’ll swap this for front squats. Makes way more sense.)
OHP: 40kgX5, 45kgX3, 50kgX1
Pull downs: 45kg 4X8
Reverse grip curls: 22.5kg 4X8
Deadlift: 120kgX5, 135kgX3, 150kgX1
Glute ham raise: bodyweight 4x8
Inverted rows with a 5kg disc on my chest
overhead shrugs: 40kg 4X8
My short term goals are to squat 150, dead 200, bench 100, and press my bodyweight. All very achievable, then I have long term goals to go off and SMASH. I started not even being able to bench the bar, so for as far as progress goes, I am a happy little lifter.
What I NEED to work on, right now, are my hams, glutes, posture, squat technique and overall upper body. My mum today told me today that I “look like a duck” and “have no arse”! So, yeah, gonna work on those. Gotta love a mum’s honesty, eh?
WARNING: I am not just filling this log with training details, I’m also going to pollute it with the random, mundane, slightly weird thoughts that come into my head ALL THE DAMN TIME. So, if nothing else, it should be fun.