Browners Log

Discussion in 'Training Logs' started by Browner, Jan 8, 2014.

  1. Browner

    Browner Well-Known Member

    Week 2, Day 1 - Upper
    3 Sets of 12 reops
    • Deadlift - 120kg
    • Bench Press - 70kg
    • Military Press - 40kg
    • Chin Ups (3 sets of 5 at BW)
    • Bent Over Row - 60kg
    • DB Lat Raise - 8kg x 12
     
    Last edited: Jan 14, 2015
  2. Browner

    Browner Well-Known Member

    Week 2, Day 2 - Lower
    3 Sets of 12 reps

    • Front Squats - 40kg
    • SLDLs - 75kg
    • Leg Press - 120kg
    • Leg Extensions - 9 plates
    • Goblet Squats - 25kg
    • Calf Raises - 25kg db's

     
  3. Browner

    Browner Well-Known Member

    As its new year I thought I would put some pictures to chart my progress. This was taken at the start of my current cycle, I'll put another up at the end of the cycle, and hopefully should see "dem gains"

    Currently 198 lbms (5ft10")
    Approx 17% Body fat
     

    Attached Files:

  4. Browner

    Browner Well-Known Member

    Week 2, Day 3 - Upper
    3 Sets of 12 Reps

    • Bench Press - 80kg
    • Barbell Row - 75kg
    • Military Press - 45kg x 9 reps (Shoulders felt weak, but I think that's because the bench took most my pressing energy today)
    • Arnold DB Press - 18kg
    • Incline DB Flyes - 14kg
    • Single Arm Row - 35kg
    • Chin Ups BW x 5 reps (2 sets)
     
  5. Browner

    Browner Well-Known Member

    Week 3, Day 1 - Lower
    • Squat - 115kg x 8, 115kg x 8, 120kg x 8, 120kg x 8
    • Deadlift - 130kg x 8, 130kg x 8, 130kg x 8, 130kg x 10
    • Leg Extensions - 10 plates x 12 reps (4 sets)
    • Single leg DB deadlift - 18kg (4 sets of 8 reps)
    • DB Shrugs - 30kg (4 sets of 12 reps)
     
  6. Browner

    Browner Well-Known Member

    Week 3, Day 2 - Upper

    Bench Press
    • 90kg x 8
    • 90kg x 8
    • 90kg x 8
    • 90kg x 6 + 2 clustered reps
    Bent Over Rows
    • 70kg x 8
    • 70kg x 8
    • 70kg x 8
    • 70kg x 8 + myo reps, 4,4,3
    Military Press
    • 45kg x 8
    • 45kg x 8
    • 45kg x 8
    • 45kg x 8
    Chin Ups
    • BW x 6
    • BW x 6
    • BW x 6
     
  7. Browner

    Browner Well-Known Member

    Current 1RM Predictions, based on the weights used in this current cycle are;
    • Squats: 149kg
    • Bench: 112kg
    • Deadlift: 173kg
    • OHP: 60kg
    I will test the actual maxes at the end of my current HST cycle, and hopefully I can get these up again. Previous 1RM's before taking a break from training due to injury (and then laziness) last year were:
    • Squats: 175kg
    • Bench: 125kg
    • Deadlift: 210kg
    • OHP: 75kg
    My aim is to beat these previous maxes ASAP, but the time I have set is within 6 months.
     
  8. Browner

    Browner Well-Known Member

    Week 3, Day 3 - Lower
    • Squats - 125kg x 8, 125kg x 8, 125kg x8, 125kg x 8 (clustered 2 sets of 2 on last set)
    • Deadlift - 135kg x 8, 135kg x 8, 135kg x 6 (Clustered 1 set of 2 to reach 8 reps on final set)
    • Leg Extension - 11 plates x 12 reps (3sets)
    • Single Leg Deadlift - 20kg x 8 (3 sets)
     
  9. Browner

    Browner Well-Known Member

    Week 3, Day 4 - Upper
    • Bench Press - 95kg x 5, 95kg x 5, 95kg x 4 (Bench felt really week today, however I did this at the end of my session as I had to wait for the bench to be free)
    • Single Arm Row - 40kg (4 sets of 8 reps)
    • Pull Up - BW (3 sets of 5 reps)
    • Military Press - 50kg (4 sets of 8 reps)
     
  10. Browner

    Browner Well-Known Member

    Week 4, Day 1 - Lower
    • Squats 130kg (4 sets of 8 reps)
    • Deadlift 135kg (3sets of 8 reps)
    • Leg extension - 12 plates (3 sets of 10 reps)
    • SLDL - 75kg (4 sets of 8 reps)
     
  11. Browner

    Browner Well-Known Member

    Week 4, Day 2 - Upper

    4 sets of 8 reps
    • Bench Press - 90kg
    • Single Arm Row - 40kg
    • Pull Up - BW
    • Military Press - 50kg
    Week 4, Day 3 - Lower
    4 sets of 8 reps
    • Squats 135kg
    • Deadlift 140kg (2 sets of 8 reps)
    • Leg Press - 200kg
    • Leg Extension - 13 plates
    Week 4, Day 4 - Upper
    4 sets of 8 reps
    • Bench Press - 92.5kg
    • Single Arm Row - 45kg
    • Pull Up - BW
    • Military Press - 55kg
    Week 5, Day 4 - Lower
    4 sets of 8 reps
    • Squats 135kg
    • Deadlift 142.5kg (2 sets of 8 reps)
    • Leg Press - 205kg
    • Leg Extension - 13 plates
     
  12. Browner

    Browner Well-Known Member

    Mon 2nd Feb

    Deadlift
    • 150kg x 3
    • 160kg x 3
    • 170kg x 3
    Bench
    • 110kg x 3
    • 110kg x 3
    • 110kg x 3
    Dips (weighted)
    • BW + 20kg x 5
    • BW + 20kg x 5
    • BW + 20kg x 5
    • BW + 20kg x 5
    • BW + 20kg x 5
    Bent Over Row
    • 60kg x 10
    • 60kg x 10
    • 60kg x 10
     
  13. Browner

    Browner Well-Known Member

    Tues 3rd Feb

    Front Squat
    • 90kg x 3
    • 90kg x 3
    • 90kg x 3
    Dumbel Step Up (Box above knee height)
    • 5 sets of 5 (per leg) @ 25kg db's
    OHP
    • 60kg x 3
    • 65kg x 3
    • 65kg x 3
    Single Arm DB Push Press
    • 18kg x 10
    • 18kg x 10
    • 18kg x10
     
  14. Browner

    Browner Well-Known Member

    Wed 4th Feb

    Deadlift

    • 180kg x 3
    • 185kg x 3
    • 190kg x 3
    Bench
    • 110kg x 3
    • 115kg x 3
    • 115kg x 3
    Close Grip Bench
    • 70kg x 10
    • 70kg x 10
    • 70kg x 10
    Lat Pull Down
    • 60kg x 10
    • 60kg x 10
    • 60kg x 10
     
  15. Browner

    Browner Well-Known Member

    Friday 6th Feb

    OHP

    70kg x 3
    70kg x 3
    70kg x 3

    Front Squat
    95kg x 3
    95kg x 3
    95kg x 3

    Weighted Chins
    BW (91kg) +20kg Chains x 5
    BW (91kg) +20kg Chains x 5
    BW (91kg) +20kg Chains x 5
    BW (91kg) +20kg Chains x 5
    BW (91kg) +20kg Chains x 5

    Lunges
    12kg db's x 12
    12kg db's x 12
    12kg db's x 12

    Hammer Curls
    10kg db's x 20
    10kg db's x 20
    10kg db's x 20
     
    Lol likes this.
  16. Browner

    Browner Well-Known Member

    Monday 9th Feb

    (only working sets shown)

    Deadlifts

    • 190kg x 2
    • 190kg x 2
    • 190kg x 2
    • 190kg x 2
    • 200kg x 2
    Bench
    • 100kg x 2
    • 110kg x 2
    • 110kg x 2
    • 110kg x 2
    • 110kg x 2
    Weighted Dips (BW + 20kg Chains)
    • 5 sets of 5
    Lat Pull Down
    • 60kg x 10
    • 65kg x 10
    • 65kg x 10
     
  17. Lol

    Lol Super Moderator Staff Member

    Nice lifts, Browner. What's your set up when using the chains for dips and chins? Are you using them to vary the load such that they are only fully off the floor when you are at the top of each movement, or are you just using them in place of a regular weight plate on a dip belt?
     
  18. TangoDown

    TangoDown Member

    Did you do Tough Mudder this year? A friend of mine was down in San Diego doing it.
     
  19. Browner

    Browner Well-Known Member

    Thanks lol. We have chains that weight 20kg, and I place them around my neck when doing dips, like the picture attached (thats not me by the way ;) ) unfortunately I don't have a weight belt.
     

    Attached Files:

  20. Browner

    Browner Well-Known Member

    I did Tough Mudder in March 2014, just outside London in the UK. It was an awesome day! It was hard, and some of the obstacles were tough but was just a great day and great fun! Fully recommend anyone to do it. I would love to do another one.
     

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