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MondayBench

2x5x60kg

2x5x70kg

2x3x80kg

 

Reverse Inline Bench

15x3x40kg

8x2x60kg

 

Military Press (standing)

3x5x40kg

2x3x45kg

Shrugs

15x3x40kg(each hand)

 

DB flys

10x3x15kg

Tuesday

BB Curls

5x3x40kg

Lat Pulldown

10x5x15plates

Deadlift

8x70kg

5x80kg

3x90kg

3x100kg

3x110kg

2x120kg

 

1x130kg

1x135kg

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MondayBench

2x5x60kg

2x5x70kg

2x3x80kg

2x1x85kg

1x90kg

 

Reverse Inline Bench

15x3x60kg

8x2x70kg

 

Military Press (standing)

3x5x45kg

2x3x50kg

Shrugs

15x3x40kg(each hand)

 

DB flys

10x3x20kg

Tuesday

BB Curls

5x3x40kg

Lat Pulldown

10x5x17plates

Deadlift

5x90kg

3x100kg

3x110kg

3x120kg

2x130kg

1x135kg

1x140kg :D

 

 

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Monday

Bench

2x5x60kg

2x5x70kg

2x5x80kg

3x85kg

1x90kg :D

Reverse Inline Bench

2x8x60kg

2x5x70kg

 

Military Press (standing)

3x5x50kg

Shrugs

15x3x40kg(each hand)

 

DB flys

10x3x15kg

 

going to try cutting this last 8ish kg off in the coming months, gonna be hard but will be 100% worth it

 

 

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Tuesday

BB Curls

5x3x40kg

Lat Pulldown

10x5x17plates

Deadlift

5x90kg

5x100kg

3x110kg

3x120kg

2x130kg

1x135kg

1x140kg

 

rode 5km on the bike

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MondayBench

2x5x60kg

2x5x70kg

2x3x80kg

1x3x85

1x90kg

 

Reverse Inline Bench

15x3x40kg

8x2x60kg

 

Military Press (standing)

2x3x45kg

Shrugs

10x3x45kg(each hand)

 

DB flys

10x3x15kg

Wednesday

BB Curls

5x3x40kg

Lat Pulldown

10x5x17plates

Deadlift

5x90kg

3x100kg

3x110kg

2x120kg

2x130kg

1x135kg

 

 

1x140kg

1x150kg!!!!!!!!!!!!!!!

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I think there are better gains to be had if you change to a full-body, push/pull/legs, or upper/lower program. You need more lift frequency at your strength level.

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I think there are better gains to be had if you change to a full-body, push/pull/legs, or upper/lower program. You need more lift frequency at your strength level.

 

so up it from 3 days a week to every week day?

 

ive been formulating/toying with an all week program for a little while (have one off a mate but its a touch too intense for me i think).

 

just not sure how to mix it all together and what diet to go along with it

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I think there are better gains to be had if you change to a full-body, push/pull/legs, or upper/lower program. You need more lift frequency at your strength level.

 

so up it from 3 days a week to every week day?

 

ive been formulating/toying with an all week program for a little while (have one off a mate but its a touch too intense for me i think).

 

just not sure how to mix it all together and what diet to go along with it

 

 

stupid thing wont let me edit...ive also sent you a PM regarding squats :)

 

 

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I think there are better gains to be had if you change to a full-body, push/pull/legs, or upper/lower program. You need more lift frequency at your strength level.

 

so up it from 3 days a week to every week day?

 

ive been formulating/toying with an all week program for a little while (have one off a mate but its a touch too intense for me i think).

 

just not sure how to mix it all together and what diet to go along with it

 

You need lift frequency, 2-3 times week for all the major lifts.

 

Either full-body 3x a week, legs/push/pull twice a week (6 days training, 1 off) or upper/lower twice a week (2 days on, 1 off, 2 days on, 2 off).

 

You need to keep the program simple, mainly compound lifts, minimal isolation work. Starting Strength or Bill Starr's 5x5 are good full body routines and google can furnish you with an assortment of legs/push/pull and upper/lower progams.

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well, i havent posted in here for a while but current PR's sit at

 

squat 120kg

deadlift 160kg

bench 90kg

standing MP 60kg

 

going to try going on a different program style for a while to try and drop the remaining kg's to get to 100kg. im down to 108.5kg (or there abouts) after a few weeks on a 500cal under maintenance diet in conjunction with 5km on the bike after every training sesh. hopefully i can get it all off without sacrificing too much strength.

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LAST WEEK

 

Monday

 

-squats

5x5x70kg

 

- deadlifts

5x2x120kg

 

military press

5x3x55kg

 

 

-chins

2 :lol:

 

Wednesday

 

-squats

5x10x80kg

 

- BB rows

5x6x70kg

 

-CG bench

5x5x70kg

 

Friday

 

-squats

1X20x70kg

1X10x80kg

 

-dips (10max)

10 just got there

 

-hang cleans

7X3x50kg

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Monday

 

-squats

5x70kg

called it a day, left hip flexor was sore as a mofo from last week from some reason

 

- deadlifts

5x2x160kg cool.gif

 

military press

5x3x50kg

 

 

-chins

3

 

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Bw 105.7 thismorning.

 

Hip still tender. Training as usual.

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Monday

Squats

1x70kg

 

hip still hurts, not risking re-injury

Deadlift

5x100kg warm up

2x170kg

2x170kg

2x170kg

2x170kg

2x170kg (saw stars after this one and thought i was going to hit the deck lol)

Military Press

5x50kg warm up

3x60kg

3x60kg

3x60kg

3x60kg

3x60kg

 

Chins

3

3

2

1

1

1

0

1

1

0

 

bit failboat still on chins haha

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Wednesday

CGBP

70kg x 5 (warmup)

80kg x 5

80kg x 5

80kg x 5

80kg x 5

80kg x 5

90kg x 3

100kg x 1 NEW PB!!!!!! :D

 

SLDL (in replacement for squats since the hip is still being a fag)

50kg x 15 (warmup)

70kg x 10

70kg x 10

70kg x 10

70kg x 10

70kg x 10

 

BB Rows

50kg x 10

70kg x 6

70kg x 6

70kg x 6

70kg x 6

70kg x 6

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Friday

SLDL

50kg x 8 (warmup)

70kg x 20

80kg x 10

 

Dips (10 sets of x10 max)

x6

x5

x5

x4

x4

x4

x3

x2

x1

x2

 

Hang Cleans

50kg x 5 (warmup)

60kg x 3

70kg x 3

70kg x 3

70kg x 3

70kg x 2

60kg x 5 (punishment for missing one)

60kg x 3

 

morning weight : 105.0kg

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Monday

MP

50kg x 5 (warmup)

60kg x 3

65kg x 3

65kg x 3

65kg x 3

65kg x 3

 

Deadlift

100kg x 5

130kg x 3

170kg x 2

180kg x 0

172.5kg x 2

172.5kg x 2

172.5kg x 2

172.5kg x 2

 

BB Curls

30kg x 12

30kg x 12

30kg x 12

30kg x 12

30kg x 12 (safe to say i wont be fapping tonight :lol: )

 

Chins

4

3

2

2

2

1

1

0

0

1

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Wednesday

CGBP

70kg x 5 (warmup)

80kg x 5

85kg x 5

90kg x 5

90kg x 5

90kg x 5

95kg x 3

100kg x 1

 

SLDL

50kg x 15 (warmup)

70kg x 10

75kg x 10

75kg x 10

75kg x 10

75kg x 10

 

BB Rows

50kg x 10

75kg x 6

75kg x 6

75kg x 6

75kg x 6

75kg x 6

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Friday

SLDL

50kg x 8 (warmup)

90kg x 20

90kg x 10

seriously thought i was going hit the deck after

 

Dips (10 sets of x10 max)

x5

x5

x5

x4

x4

x3

x3

x4

x1

x2

 

Hang Cleans

60kg x 5 (warmup)

70kg x 3

75kg x 3

75kg x 3

75kg x 2

75kg x 1

75kg x 1

60kg x 5

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Monday

 

MP

 

50kg x 5

60kg x 3

70kg x 3

70kg x 3

70kg x 3

65kg x 5

60kg x 9

 

Deadlift

 

100kg x 5

120kg x 3

140kg x 2

160kg x 2

175kg x 2

175kg x 2

177.5kg x 1

177.5kg x 1

170kg x 3

160kg x 5

 

BB Curls

 

30kg x 12

30kg x 12

30kg x 12

Chins

6

5

5

3

2

2

1

0

0

0

 

absolutley f**ked

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how do you eat 200g of cottage cheese? just straight out the tub?

 

that's alot of cottage cheese..

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i'm not saying i wouldn't eat that much, i like it, was just wondering if you can have it on something etc

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good work - your starting to move some decent weights

 

how you finding all the food prep?

cheers man, been busting my balls not to mention all liams help

 

the food prep isnt too bad to be honest, bit rushed some mornings to get the eggs cooked and down. but all the other stuff i cook at night and put in my several lunch boxes ready for the next day

 

how do you eat 200g of cottage cheese? just straight out the tub?

 

that's alot of cottage cheese..

 

yeh its not the best, second shake is much much easier to down

 

i try to have it atleast 2-3 times a week though, and when i do eat it i cheat and put it on my last meal to add some flavor/better texture to it

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Wednesday

 

CG bench

90kg x 7

90kg x 7 (2 assisted)

95kg x 3 (1 assisted)

97.5kg x 2

100kg x1

102.5kg x 1

80kg x 6 (to fail)

 

SLDL

 

90kg x 10

90kg x 10

90kg x 10

90kg x 10

90kg x 10

70kg x 22 (to fail)

 

absolutley rooted after this, last 5 or so reps of the last 3 sets were done with the bar almost slipping from my fingertips. actually can't believe i got the it done tbh.

 

BB rows

77.5kg x 6

77.5kg x 6

77.5kg x 6

80kg x 1

82.5kg x 1 (would hardly call it a rep :lol: )

60kg x 11

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