June 19 Weights Squat 5x5 160 pounds Overhead 2x5 75 3x5 70 Dead lift 1x5 145 pounds Pull ups 4 - 2 - 1 Shrugs 3x6 135 pounds First stall today, it was on overhead press.
June 22 09 Weights Squat 5x5 165 pounds Bench press 5x5 105 pounds Reverse rows 10 - 7 - 6 Push ups 15 - 10 - 7 Reverse Crunches 12 - 12 - 12
June 24 09 Woke up this morning and did some sprints on an empty stomach, it almost killed me 1km jog 3x100meter sprints Mid afternoon I hit the gym. Weights Squat 5x5 170 pounds Overhead press 2x5 70pounds 3x5 65pounds Dead lift 1x5 150 pounds Pull ups 4 - 2 - 2 I stalled again on overhead press today what the hell.... Squat is getting steadily harder as well, the workout is really tough now. I'm not finding dead lift too hard either the one set really makes it doable. I almost made 5 pull ups first try I was really happy with that, I am doing them easier now with correct form and everything.
June 28 09 Weights Squat 5x5 175 pounds Bench press 5x5 110 pounds Push ups 15 - 12 - 7 20 sit ups 20 crunches Did 4 chin ups at the end to see how I was feeling, banged them out with perfect form no swinging I was very proud of myself.
July 1 09 Weights Squat 5x5 180 pounds Overhead press 3x5 75 pounds 2x5 70 pounds Dead lift 1x5 155 pounds Chin ups 6 - 3 - 1 Ran 2.4km later at night, did it in 13 minutes and 4 seconds.
Jul 08 Computer has been down havnt been able to post until last night so my last couple gym days aren't recorded. Today I ran 2.5km in about 12minutes 30seconds. Started a new program the other day and forgot to write it down, it is a 3 day split. On Sunday I did Chest and triceps. Today I did Back and Biceps I'll also mention now everything is in pounds I am tired of righting it in. Weights Back and Bi's Lat Pulldown 1x12 100 1x10 100 1x10 90 Seated Row 1x8 100 1x8 09 1x8 80 Bent over side raise 2x8 12.5 each hand Barbell curl 3x12 35 Hammer curl 3x12 17.5 each hand Barbell shrug 3x12 125 This is a much more exhausting workout than my previous 5x5. Hopefully will tone me up a bit more. The 5x5 did what it was suppose to do, my overall strength went up quite a bit especially on squat.
Squat 3x8 155 (fixed form up going lower now) Dead lift 2x8 135 1x6 135 Lunges 3x12 Added 27.5 in dumbbells on each hand for a total of 55 Leg curl 2x8 60 Calf raise 3x12 135 2km run later at night, I felt good, in hindsight I probably should have gone farther.
Jul 13 09 Weights Chest Incline Barbell bench on the smith machine 4x8 95 Bench 4x8 95 Decline dumbbell bench 2x8 37.5 each hand Flat dumbbell fly 4x8 22.5 each hand 2km run
Jul 14 09 Weights Back Dead lift 1x12 135 1x8 155 1x6 185 1x8 135 Pull ups 3 - 2 - 1 Bent over two arm long rows 50 pounds on the bar 4x12 Shrugs 4x12 115 Wide grip lateral pull down 4x10 100
Jul 15 09 Weights Arms Close grip bench on the easy bar 25 on each side Triceps extension 4x10 42.5 Tri press down 3x10 45 - 40 - 35 Barbell curl 4x12 45 Hammer curl 4x12 22.5 3.1km jog
Jul 17 Weights Shoulders Seated Dumbbell Shoulder press 4x8 27.5 Side raise 4x12 12.5 Machine read delt fly 4x6 10 Barbell upright row 4x10 50
Jul 20 Weights Chest Barbell incline 4x8 95 Bench 2x8 115 1x7 115 1x5 115 Barbell Decline 3x8 95 Dumbbell fly 4x8 22.5
