Dan's (A.K.A Wogihao's) Log

Although dan will always deny it he harbours a secret desire to to get oiled up and flex his pecs on stage.

Hahaha well maby if i get injured.

had a good session today.

Barbell Bench press:

1 x 10 @ 70kg
1 x 5 @ 100kg
1 x 3 @ 120kg
1 x 3 @ 130kg
1 x 5 @ 120kg

Dumbell Bench press:

1 x 10 @ 30kg
1 x 8 @ 40kg
1 x 1 @ 50kg

Machine Flys:

3 sets of 10s 80kgs

Tricep Pressdown:

1 x 10 @ 60kg
1 x 10 @ 80kg
1 x 10 @ 85kg
1 x 5 @ 90kg

Front squats:

Doh bar kept slipping off my shoulders (they were sweaty and i was wearing a shirt sans sleeves.

Dumbell cheat curls:

1 x 10 @ 22.5kg
1 x 3 @ 40kg
1 x 3 @ 35kg
1 x 5 @ 30kg

Tricep extentions (barbell standing)

3 x 10 @ 30kg

FIN

Conclusion:

Felt good today, nice work on the old bench and generaly felt much better.

Deadlift:

1 x 5 @ 60kg
1 x 5 @ 100kg
1 x 3 @ 140kg
1 x 2 @ 170kg
1 x 0 @ 200kg doh

t bar rows (barbell)

1 x 10 @ 60kg
1 x 10 @ 80kg
1 x 5 @ 100kg

dumbell rows:

1 x 10 @ 40kg
1 x 5 @ 55kg
2 x 5 @ 65kg

Lunges:

1 x 10 @ 20kg
1 x 10 @ 40kg

Squats:

1 x 10 @ 45kg
1 x 10 @ 65kg
2 x 6 @ 105kg
1 x 3 @ 120kg

Hack squats:

1 x 10 @ 150kg
1 x 6 @ 230kg

Leg extention:

2 x 10 @ stack

FIN:

Conclusion:

Dumbell rows are comming on a treat, next week i will swap it round and do squats first and heavy.

and do a light back.

wife got 30kg in the bench tonight and my friends wife got 30kg for a tripple.

Log lift:

1 x 5 @ 50.5kg
1 x 5 @ 71kg
1 x 5 @ 81kg
1 x 1 @ 94kg Pb

Axle press:

1 x 5 @ 35kg (bar)
1 x 5 @ 55kg
1 x 5 @ 75kg
1 x 0 @ 85kg cleaned but my grip went

Clean deadlifts (with axle):

3 x 5 @ 100kg

Hack squat (with axle):

1 x 5 @ 75kg
1 x 5 @ 85kg
1 x 5 @ 95kg

FIN

Conclusion:

good day with the log lift i think i have 2kg more in the tank. I need to work on the technique for the heavyer lifts im not dipping my legs enough.

The axle press my grip went before i could press anything decent will work on that in the comming weeks. (maby useing my squat stands to do just pressing and not clean.)

Hack squats were to work on my hamstrings (its a area i need to work on to be sucessfull i think). I held it at the top on the last rep of the sets to work on my grip its a nice exersise and i wished i had done it before.

well done on the log mate, elusive 100kg mark awaits!!!

Thank you,

yes thats the next target!

very nice loglift well done mate not long befor the 100k

Well done mate. No curls today?

hahha nah, i will do them after the workout on tuesday if i have time. but i should have a new routine for the log lift so it will be mostly about overhead pressing i think. probably a fair bit of heavy squatting and deadlifting but that will be it i think.

thanks guys.

this is the video

great battle mate! Not much leg drive i have to say, sort that out and you will piss over the 100kg log!

yea that and putting my head through sooner are the biggest technical issues.

once i get that then things should improve a bit!

Big arms there Wog.