Luke's Training Log

Wed 17 Jun 15

Bench
60 x 5
100 x 3
115 x 3 x 5 - vol pr

Barbell row
60, 90 x 5
110 x 3 x 5 - pr x 3

2 DB press
20 x 5
32.5 x 3 x 8 - vol pr

THDB curls
15 x 5
22.5 x 10, 10, 8

Squat
60, 90 x 3
107.5 x 20 - pr

Sat 20 Jun 15

Press
40, 50 x 5
65 x 3
80 x 3 x 5 - vol pr nice round number

Chins
BW x 3
BW + 5 x 3 x 8 - f you chins knew I'd get ya

DB inclines
20 x 8
30 x 5
43.5 x 8, 8, 7 - poo so close

EZ curl
35 x 5
45 x 3
57.5 x 3 x 5 easy

Sl dead
60 x 3
100 x 3
140 x 15

Tue 23 Jun 15

Bench
60, 80 x 5
100 x 3
116 x 3 x 5 - sets pr

Barbell row
60, 90 x 5
111 x 3 x 5 - pr and set pr

2 DB press
20 x 8
33.5 x 6, 6, 5 - hard today but still 5 rep pr

THDB curl
15 x 5 - normal handles
22.5 x 3 x 10 - at last!

Squat
60, 80 x 3
110 x 20 - pr, getting very hard now!

Thu 25 Jun 15

Press
40, 50 x 5
65 x 3
81 x 3 x 5 - sets pr

Chins
BW x 3
BW + 7.5 x 8, 5, 6

DB incline
20 x 8
30 x 5
43.5 x 3 x 8

EZ curl
35, 45 x 5
58.75 x 3 x 5

Sl deads
60, 100 x 3
142.5 x 15

Sun 28 Jun 15

Bench
60, 80 x 5
100 x 3
117.5 x 3 x 5 - 5RM x 3, all flew up as well

Barbell row
60, 90 x 5
112.5 x 3 x 5 - pr x 3

2 DB press
20 x 5
33.5 x 7, 7, 5

THDB curl
15 x 5 normal handles
23.5 x 10, 8, 6

Squat
60, 90 x 3
112.5 x 20 - nasty

Wed 1 July 15

Press
50, 60 x 5
70 x 3
82.5 x 5, 4, 3

Chins
BW x 3
BW + 7.5 KG x 3 x 8 - a pleasant surprise

DB incline
25 x 8
35 x 5
45 x 3 x 5 - pr x 3

EZ curl
40 x 5
50 x 3
60 x 5, 4, 3

Sl dead
60, 100 x 3
145 x 15

Absolutely stifling heat today, even training outside.

Fri 3 July 15

Bench
60, 80 x 5
100, 110 x 3
120 x 5 - pr
125, 130, 136 x 1 - pr - anyone know the best place to get a 300 lb bench press tank top ha ha? Some to spare here too, will go for the magic three plates a side before I go on holiday in a fortnight. Chuffed.

Barbell row
60, 80 x 5
100 x 3
115 x 5 - pr

Squat
60, 80, 100, 120, 140 x 3
150, 155, 162.5 x 1 - pr - decided I needed a 400 lb squat to go with my bench so only wanted to see where I was after not squatting heavy for ages, so much for 20 rep squats not building strength, first pr in nearly three years!


Some wrist roller.

All in all a pretty good day in the shed of dreams.

Mon 6 July 15

Press
40, 50, 65 x 5
75 x 3
85 x 5 - pr
90 x 1
92.5 x 1 - pr

Sl dead
60 x 5
110, 130, 150 x 3
170 x 5
180, 190 x 1
Testing out how I felt, not as strong as squat was the other day, no unexpected PRs here

Chins
BW x 5
BW + 10 x 3 x 5 - vol pr equalled

Thu 9 Jul 15

Bench
60, 80 x 5
100 x 3
118.5 x 4, 3, 3 - felt uber heavy for some reason

Barbell row
60, 90 x 5
113.5 x 3 x 5

Squat
60, 80, 100, 120 x 3
140 x 5

EZ curl
40 x 5
50 x 3
60 x 3 x 5

Sat 11 Jul 15

Press
40, 50, 60 x 5
70 x 3
82.5 x 3 x 5 - sets pr

Deads
60, 110, 130, 150 x 3
172.5 x 5

Chins
BW x 5
+11.25 x 3 x 5

Tue 14 Jul 15

Bench
60, 80 x 5
100 x 3
118.5 x 3 x 5 - sets pr

Barbell row
60, 80 x 5
100 x 3
115 x 3 x 5 - pr x 3

Squat
60, 80, 100, 120 x 3
142.5 x 5

EZ curl
40 x 5
50 x 3
61 x 3 x 5 - pr x 3

Sat 18 Jul 15

Press
40, 50, 60 x 5
70 x 3
83.5 x 3 x 5 - sets pr

Deads
60, 110, 130 x 5
150 x 3
175 x 5

Chins
BW x 5
BW + 12.5 x 3 x 5

DOH axle dead
50, 70, 80 x 5
90 x 3
100 x 5

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Cheers mate, training has been sporadic between work and the little one but it seems to have done me no harm. Got another session on tues morning before I go on holiday so will see if I can get a few more PBs.

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