Journal Entries

Starting Jan 2nd 2012 Monday

1. Squat - 100kg x 4, 70kg x 15+5

2. Stiff Leg DL using TrapBar - 74kgx 8

3. Dips - 15kg x 5, BW x 10+2

4. Chinups 10kg x 4, BW x 10

5. Single Leg Calf Raises - 26kg x 12 each leg

6. Leg Curls - 40lbs x 6, super slow.

Jan 6th Friday

1. Squat - 100kg x 6, 70kg x 12

2. Calf Raises - 26kg x 13....20

3. Dips - 15kg x 7, BW x 10

4. Chinups - 10kg x 5, BW x 6...7....8.

5. DL - 78kg x 12

6. BB curls - 30kg x 6

7. Tricep curls - 26kg x 8, 26 kg x 4.

8. BB Shrugs - 70 kg x 12

Jan 10th Tuesday

1. Squat - 100kg x 10

2. Pullups - 6 reps

3. Sh press - 15 kg x 6

4. Chinups - 10kg x 4, BW x 8

5. Dips - 17kg x 5, BW x 8

6. DL - 80kg x 12

7. Shrugs - 80kg x 8

8. BB Curls - 30kg x 7, 22kg x 8

9. Tricep Curls - 22kg x 10

10. Crunches - 20kg x 10.

Jan 14th Sat

1. Squat - 104 kg x 3, 104kg x 6, 80kg x 12

2. Dips - 17kg x 7, 17kg x 4, BW x 8.

3. Chinups - 10kg x 4

4. Pulldowns - 10kg x 15

5. Sh Press in Rack - 40kg x 3, 40kg x 4

6. DL - 90kg x 10

7. BB curls - 34kg x 5

8. Calf Raises - (FS + 18kg) x 20, 15

9. Cycling - 15 minutes

Jan 18th Wed

1. Squat - 106 x 3, 106kg x 7

2. Dips - 18kg x 5, 18kg x 4, BW x 6.

3. Chinups - 10kg x 4, BW x 6

4. Pulldowns - (FS+10kg) x 6+2

5. DL - 94 kg x 10

6. Side Bends - 26kg x 10

Jan 23rd Mon

1. Squat - 108kg x 6

2. Chinups - 10kg x 6, 10kg x 4

3. Dips - 18kg x 4, 18kg x 4

4. Pulldowns - (FS+20Kg) x 8, (FS+5kg) x 5

5. DL - 100kg x 10

6. Tricep Curls - 22kg x 10, 22kg x 8

7. Hammer Curls - 18kg x 5.

28th Jan Sat

1. Squat - 110kg x 2, 110kg x 7

2. Dips - 18kg x 6, 18kg x 4, BW x 7

3. DL - 104kg x 10

4. Chinups - 10kg x 5

5. Pulldowns - (FS+20kg) x 7, (FS+20kg) x 6, (FS+20kg) x 5

6. Crunches - 20kg x 18

7. Upright Rows - 13kg x 6, 6, 6.

Important Notes -

1. I have trained fullbody.
2. I train one day, give 3 days rest and weight train again.
3. In between two weight sessions I include one light cardio in the form of walking, jogging to assist recovery and cardiovascular fitness.
4. At the moment, every workout progression in weight is focused upon.
5. Squat and DL are worked on the same day, If worked on different days, I have seen the back and knees taxed twice a week, without the squat or the DL being worked frequently. 3 days rest is a sweet spot for both squat and DL in my case.
6. I think i have maxed out on the chinups, and aim to eliminate it, going forward, using Pulldowns exclusively for upper back development.
7. Upright rows have been included for trap development, for a more finished look. Will progress slowly on it as heavy weight causes pain in the shoulders.