My First Journal

Well done with the PB's. You'll be setting Vulcan records that I'll have to come after

I hope so!

I have the squat and deadlift records in the under 77kg, but I'm around 78kg now so will be in your group by the time of the next comp he puts on.

I dont know if I'll be there for the next comp though because im going to uni this month. but if its christmas/summer i will be and then the game is on!

Can't beat a bit of friendly rivalry. I'll try and set some records for you to chase then. I'll be aiming for 180 squat and 220 deadlift next time I visit.

30/8/2011

Bench
60 x3
67.5 x3
75 x7

Tricep Death
60 x14/5/3
70 x10/5/0

CGBP
60 x5
65 x5
70 x3

DB Bench
25 xFailurex3

31/8/2011

Deadlift
60 x5
80 x5
100 x3
120 x3
140 x1
150 x4 PB rep
150 x3
150 x2

Chin ups
BW x10
+10 x5/BW x7
+10 x5/BW x5
BW x10

Rack Pulls
140 x2
140 x3x3

Kroc Rows
30 x27ea
35 x15ea
35 x19ea

Happy with a rep PB on the deadlift . good session today!

Think im a while off of those numbers but will definitely get there.....at some point

Well done on the constant PB's mate, training is looking good.

Thanks, think taking this as a sport much more seriously has helped push me and achieve PB's.

2/9/2011

Military
40 x5
45 x3
50 x6

Lateral Raises
10 x10
12.5 x8x2
12.5 x6

Arnies
17.5 x10
20 x8
22.5 x6

Rear Delt Raises
10 x10
12.5 x8x2

BB Shrugs
60 x10
80 x8
100 x8/80 x10/60 x12 dropset

Ab Wheel
4 x10

Finished first cycle of 5/3/1 for military again, progressing well. good session

5/9/2011

Squats
60 x5
80 x5
100 x5
110 x3
120 x3
120 x2x3 with belt

RDL
70 x10
85 x10
100 x8

Front Squat
70 x5
80 x5
90 x3x3 PB

Ab Wheel
4 x10

Good session very happy with the front squats surprised that I managed 3x3 at 90. First time using a belt for squats and thought it went well, allowed me to test my leg strength further than my back with the squats.

6/9/2011

Bench
62.5 x5
72.5 x3
80 x5

CGBP
60 x5
65 x5
70 x5
70 x3x2

DB Bench
25 xFailurex4

7/9/2011

Deadlift
60 x5
80 x5
100 x5
120 x3
140 x1
150 x2x2

Chin ups
BW x10x4

BB Row
60 x10x4

Picked up a cold so probably shouldnt have trained today but felt okay this morning so went. Not disappointed with the deadlift by the time I got to the gym I felt worse and so was an okay session considering.

9/9/2011

Military
37.5 x5
45 x5
47.5 x10

Lateral Raises
10 x10
12.5 x8x3

Arnies
17.5 x10
20 x8
22.5 x8

Rear Delt Raises
10 x10
12.5 x10
15 x8

BB Shrug
80 x10
100 x10
120 x8
100 x10

Second Cycle of 5/3/1 started today and went well! feeling a lot better and very happy with current progress