Ryan's Journal

Sat 12/05/12

Front Squats
10xBW
10x20kg
5x30kg
3x40kg
1x50kg
1x60kg
1x70kg
1x80kg

Power Shrug
5x40kg
5x50kg
5x60kg
5x70kg
5x80kg

Goodmorning
10x20kg
5x30kg
5x35kg
5x40kg

Farmer's Walk
20m x15kg
2x20m x25kg
 
Mon 14/05/12

Squats
10xBW
10x20kg
5x40kg
3x60kg
1x80kg
1x90kg
1x100kg
1x110kg
3x70kg
3x80kg
3x90kg

Power Clean
2x5x20kg
5x25kg
3x30kg
3x3x35kg

Bench Press
10x20kg
5x30kg
3x40kg
1x50kg
1x60kg
1x70kg
3x3x60kg

Pull Ups -- performed between warm up sets of squats and power cleans
7xBW
6xBW
5xBW
7xBW
6xBW
5xBW

I got my brother to join the gym today. He didn't work out with me -- different levels of skill and different motivations and interests -- but I did get him to spot me on the bench press at the end of the workout.
 
Wed 16/05/12

Front Squats
10xBW
10x20kg
5x30kg
3x40kg
1x50kg
1x60kg
1x70kg
1x80kg
3x3x60kg

Power Shrugs
5x40kg
5x50kg
5x60kg
5x70kg
5x80kg

Goodmorning
10x20kg
10x30kg
10x35kg

Incline DBBP
10x10kg
5x15kg
2x12x20kg
9x20kg

Dips
2x8xBW

Pull Ups
5x8xBW -- performed between warm up sets of other exercises.
 
Fri 18/05/12

Squats
10xBW
10x20kg
5x40kg
3x60kg
1x80kg
1x92.5kg
1x102.5kg
1x112.5kg -- quite slow out of the bottom.

Power Clean
2x3x20kg
3x25kg
3x30kg
3x35kg
High Pull
3x5x40kg

Bench Press
10x20kg
5x30kg
3x40kg
1x50kg
1x60kg
3x70kg -- felt good.

Pull Ups -- performed between warm up sets of squats and power cleans.
3x8xBW
6xBW
 
Sat 19/05/12

Front Squats
10xBW
10x20kg
5x30kg
3x40kg
1x50kg
1x60kg
1x70kg
1x82.5kg -- felt surprisingly easy, especially after yesterday's slow, heavy back squat.

Power Shrug
5x40kg
5x50kg
5x62.5kg
5x72.5kg
5x85kg -- pulled the bar straight into my gonads on the first rep. That was about as fun as it sounds.

Goodmorning
5x20kg
5x25kg
5x32.5kg
5x37.5kg
5x45kg

Farmer's Walk
25m x15kg
3x25m x27.5kg

Woodchops
2x15x14kg
15x18kg
 
Mon 21/05/12

Squats
10xBW
10x20kg
5x40kg
3x60kg
1x80kg
1x92.5kg
1x102.5kg
1x112.5kg
3x3x90kg

Power Clean
3x20kg
3x25kg
3x30kg
3x35kg
3x3x40kg
High Pull
5x45kg

Bench Press
10x20kg
5x33.5kg
3x42.5kg
1x52.5kg
1x62.5kg
1x72.5kg
3x3x62.5kg

Pull Ups
2x8, 6, 4
 
Wed 23/05/12

Front Squats
10xBW
10x20kg
5x32.5kg
3x42.5kg
1x52.5kg
1x62.5kg
1x72.5kg
1x82.5kg
3x3x65kg

Power Shrug
5x42.5kg
5x52.5kg
5x65kg
5x75kg
5x85kg

Goodmorning
10x20kg
10x30kg
2x10x35kg

Incline Barbell Bench Press -- all the adjustable benches were taken, decided to give these a try, didn't like much
10x20kg
2x10x40kg
6x40kg

Dips
2x5xBW

Pull Ups
2x8xBW
6xBW
2x5xBW
 
Fri 25/05/12

Squats
10xBW
10x20kg Front Squat
6x40kg Back Squat
3x60kg
1x80kg
1x95kg
1x105kg
1x115kg

Power Clean
5x20kg
3x25kg
3x30kg
3x35kg
3x40kg
High Pull
3x5x45kg

Bench Press
10x20kg
5x32.5kg
3x42.5kg
1x52.5kg
1x62.5kg
3x72.5kg

Pull Ups
10xBW
2x8xBW
 
Sat 26/05/12

Front Squats
10xBW
10x20kg
5x32.5kg
3x42.5kg
1x52.5kg
1x62.5kg
1x72.5kg
1x85kg



Power Shrugs
5x20kg
5x45kg
5x60kg
5x70kg
5x80kg
5x90kg

Goodmorning
5x25kg
5x32.5kg
5x37.5kg
5x42.5kg
5x50kg

Farmer's Walk
25m x15kg
2x25m x30kg
 
Mon 28/05/12

Squats
10xBW
10x20kg
5x40kg
3x60kg
1x80kg
1x95kg
1x105kg
1x115kg
3x3x95kg -- It's funny, after the heavy single, each of these sets felt relatively light, yet the 3rd rep of each told me nothing good would happen if I were to even think about doing a 4th.

Power Clean
3x20kg
3x25kg
3x30kg
3x35kg
3x3x40kg
High Pull
5x45kg

Bench Press
10x20kg
5x35kg
3x50kg
1x65kg
1x75kg
3x3x65kg

Pull Ups
10xBW
8xBW
6xBW
 
Wed 30/05/12

Front Squats
10xBW
10x20kg
5x35kg
3x50kg
1x65kg
1x75kg
1x85kg
3x3x67.5kg

Power Shrug
2x5x20kg
5x45kg
5x60kg
5x70kg
5x80kg
5x90kg

Goodmorning
10x20kg
10x30kg
2x10x40kg

Incline DBBP
10x10kg
5x15kg
12x20kg
10x20kg
12x20kg

Dips
10x18kg assist
10xBW

Incline DB Rows
10x10kg
5x10x15kg
 
Fri 01/06/12

Squats
10xBW
10x20kg
5x40kg
3x60kg
1x80kg
1x95kg
1x107.5kg
1x117.5kg



Power Clean
3x20kg
3x27.5kg
3x32.5kg
3x37.5kg
3x42.5kg
High Pull
3x5x47.5kg

Bench Press
10x20kg
5x35kg
3x45kg
1x65kg
3x75kg

Pull Ups
10xBW
8xBW
6xBW
 
Sat 02/06/12

Front Squats
10xBW
10x20kg
5x35kg
3x50kg
1x65kg
1x77.5kg
1x87.5kg

Power Shrugs
5x20kg
5x45kg
5x60kg
5x70kg
5x80kg
5x90kg

Goodmorning
5x27.5kg
5x35kg
5x40kg
5x45kg
5x52.5kg

Farmer's Walk
25m x15kg
3x25m x30kg

Rear Delt Flies
20x2kg
2x20x3kg
 
Mon 04/06/12

Squats
10xBW
10x20kg
5x40kg
3x60kg
1x80kg
1x95kg
1x107.5kg
1x117.5kg
3x3x97.5kg

Power Clean
3x20kg
3x27.5kg
3x32.5kg
3x37.5kg
3x3x42.5kg
High Pull
5x47.5kg

Bench Press
10x20kg
5x35kg
3x50kg
1x65kg
1x77.5kg
8x67.5kg

Pull Ups
8xBW
3x6xBW
 
Wed 06/06/12

Front Squats
10xBW
10x20kg
5x35kg
3x50kg
1x65kg
1x77.5kg
1x87.5kg
3x3x70kg

Power Shrug
5x20kg
5x45kg
5x60kg
5x70kg
5x80kg
5x90kg

Incline DBBP
10x10kg
5x15kg
3x12x20kg

Dips
2x12xBW

Bent Over Row
10x20kg
10x30kg
5x10x40kg
 
Fri 08/06/12

Squats
10xBW
10x20kg
5x40kg
3x60kg
1x80kg
1x95kg
1x110kg
1x120kg



Power Clean
3x20kg
3x27.5kg
3x35kg
3x40kg
3x45kg
High Pull
3x5x50kg

Bench Press
10x20kg
5x35kg
3x50kg
1x65kg
3x77.5kg

Pull Ups
8
2x6
 
Sat 09/06/12

Front Squat
10xBW
10x20kg
5x35kg
3x50kg
1x65kg
1x80kg
1x90kg



Power Shrug
5x20kg
5x45kg
5x60kg
5x70kg
5x80kg
5x90kg

Goodmorning
5x27.5kg
5x35kg
5x42.5kg
5x50kg
5x55kg

Farmer's Walk
25m x17.5kg
2x25m x32.5kg

Rear Delt Fly
2x15x4kg
 
Mon 11/06/12

Today's a "deload" for lower body. But it was a very intense workout, from a cardiovascular POV. For most of the first 45min I constantly felt out of breath because of the pace I was going through the session at. Plus, any squats that require two hands to count are a killer for me.

Squats -- superset with pull ups
10xBW
10x20kg
5x40kg
3x10x60kg

Pull Ups
5x5xBW

Power Cleans
3x20kg
3x25kg
3x30kg
3x35kg
10x1x40kg -- every minute on the minute.
High Pull
5x45kg

Bench Press
10x20kg
5x35kg
3x50kg
1x65kg
1x80kg
12+2x60kg -- 2 reps at the end spotted (concentric only).
 
Wed 13/06/12

Front Squats
10xBW
10x20kg
5x35kg
10x45kg
3x3x45kg

Power Shrugs
5x20kg
5x45kg
5x60kg
3x5x70kg

Goodmorning
10x20kg
10x40kg

Cable Row/Incline Push Ups
5x10x50kg/10
 
steena said:
Welcome to the forum. It's nice having certified trainers around. :D
Click to expand...

Yup ! you got my Word :jump1:
 
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