DanOz Training Log

Fri 27/4/07
12 Reps 2B

BB Bench Press
85kg-12

Trap Bar Deadlift
130kg-5

CG Pull Up
2kg-12

BB Seated Shoulder Press
50kg-12

Parallel Bar Dips
7kg-12

EZ CG Preacher Curl
30kg-12

Leg Press
170kg-12

Roman Chair Sit Ups
15kg-20

Seated Calf Raise
65kg-20

Leg Press was too easy. Increase weight more than planned for next session.
 
Mon 30/4/07
10 Reps 1A

UB Squat
72kg-10

DB Incline Bench Press
35kg-10

EZ Pendlay Row
62kg-10

UB BTN Seated Shoulder Press
37kg-10

BB CG Bench Press
55kg-10

EZ WG Standing AB Curl
32kg-10

Trap Bar Farmers Walk
82kg-60m / 1 minute hold

Hyper Extensions
12kg-17

Standing Calf Raise
102.5kg-17
 
Wed 2/5/07
10 Reps 2A

BB Bench Press
87kg-10

TB Deadlift
135kg-4

CG Pull Up
3.5kg-10

BB Seated Shoulder Press
55kg-10

Parallel Bar Dips
8.5kg-10

EZ CG Preacher Curl
32kg-10

Leg Press
180kg-10

RC Sit Ups
17kg-17

Seated Calf Raise
67.5kg-17
 
Sat 5/5/07
10 Reps 1B

UB Squat
75kg-10
(Leg Extension 40kg-10)

DB Incline Bench Press
35kg-10
(Pec Deck 70kg-10)

EZ Pendlay Row
65kg-10
(CG Cable Row 50kg-10)

UB BTN Shoulder Press
40kg-10

BB CG Bench Press
60kg-10

EZ WG AB Curl
35kg-10

TB Farmers Walk
85kg-60m walk / 1 min hold

Hyper Extension
12kg-17

Standing Calf Raise
105kg-17
 
Thanks mate. Dropped down to 81kg prior to starting, damn flu, back up around 83kg at the moment trying to get back around 85kg as the 1st goal without too much additional bodyfat.
 
Tue 8/5/07
10 Reps 2B

BB Bench Press
90kg-10
(BB Decline Press 80kg-10)

TB Deadlift
140kg-4
(BB Rack Pull 150kg-4)

CG Pull Up
5kg-10
(WG Lat Pull Down 60kg-10)

BB Seated Shoulder Press
57kg-10

Parallel Bar Dips
10kg-10

EZ CG Preacher Curl
35kg-10

Leg Press
190kg-10

RC Sit Ups
20kg-17

Seated Calf 70kg-17

PB on Deadlifts today. I have done 140kg for a single before but to get all 4 reps out was hard as hell but very nice. 3 reps next session, so up we go again.
 
Thur 10/5/07
1a - 8 Reps

UB Squat
80kg-8
(Leg Ext 45kg-8)

DB Incline Bench Press
37kg-8
(Pec Deck 75kg-8)

EZ Pendlay Row
67kg-8
(CG Cable Row 55kg-8)

UB BTN Shoulder Press
42kg-8

BB CG Bench Press
65kg-8

EZ WG AB Curl
37kg-8

Trap Bar Farmers Walk
87kg - 60m walk / 1 min hold

Hyper Extensions
15kg-15

Standing Calf Raise
107.5kg-15
 
Sun 13/5/07
2a - 8 reps

BB Bench Press
92kg-8
(BB Decline 85kg-8)

Trap Bar Deadlift
145kg-3
(Rack Pull 160kg-5)

CG Pull Up
7kg-8
(WG Lat Pull Down 65kg-8)

BB Seated Shoulder Press
60kg-8

Parallel Bar Dips
12kg-8

EZ CG Preacher Curl
37kg-8

Leg Press
200kg-8

Roman Chair Sit Ups
25kg-15

Seated Calf Raise
75kg-15
 
Thanks mate - 1st one was fairly easy, 2nd was ok, 3rd felt heavy - I got more in me. 150kg next session for a triple is the plan.
 
Wed 16/5/07
1b - 8 reps

UB Squats
85kg-8 PB!
(Leg Ext 47.5kg-8)

DB Incline Bench Press
37kg-10
(Pec Deck 80kg-10)

EZ Pendlay Row
70kg-8
(CG Cable Row 60kg-8)

UB BTN Shoulder Press
45kg-10

BB CG Bench Press
70kg-12

EZ WG AB Curl
42kg-8

Trap Bar Farmers Walk
90kg - 60m walk / 1 min hold

Hyper Extensions
15kg-15

Standing Calf Raise
110kg-15

Very happy - PB on squats with good ATG form, only a slight inward movement of 1 knee on the last rep, exceeded the 8 rep target on a few exercises, lifted higher weights than originally planned on other exercises, and nailed the Farmers Walk even though it almost beat me. Don't know if this is the creatine kicking in, its been about 3 weeks on it now, or whether it was just a good session, but either way I will take it.
 
I've only had my squat cage for 8 weeks or so - very new to squatting so I'm happy with how they are coming along considering.
 
Fri 18/5/07
2b - 8 Reps

BB Bench Press
95kg-8
(BB Decline Press 90kg-8)

Trap Bar Deadlift
150kg-3
(BB Rack Pull 175kg-5)

CG Pull Up
8.5kg-8
(Lat Pull Down 67.5kg-8)

BB Seated Shoulder Press
62kg-8

Parallel Bar Dips
13.5kg-8

EZ CG Preacher Curl
40kg-8

Leg Press
210kg-12

Roman Chair Sit Ups
27kg-15

Seated Calf Raise
77.5kg-15

Very happy with Deads - another PB, & still got more in me. Bench is on track to break PB by end of program. Good session.
 
Mon 21/5/07
1a - 6 Reps

UB Squats
90kg-6 PB! All progress from here is PB territory.
(Leg Ext 55kg-6)

DB Incline Bench Press
40kg-8
(Pec Deck 85kg-8)

EZ Pendlay Row
75kg-6
(Lat Pull Down 70kg-6)

UB BTN Shoulder Press
50kg-7

BB CG Bench Press
80kg-8

EZ WG AB Curl
45kg-6

Trap Bar Farmers Walk
92kg-55m walk / 54 second hold
Dropped it with 5m / 6 seconds to go - not happy, but if something is too heavy, there is only 1 solution - get stronger.

Hyper Extensions
17kg-12

Standing Calf Raise
115kg-15
 
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