View Full Version : Mike's Journal

12-14-2011, 01:48 PM
Firstly thanks for looking at my log.
I have had a log before but didn't keep to it, I did keep up my training and have lost a good amount of body fat & weight. Below are some pictures of my progress so far but now it's time to get some size on my frame.



I will be focusing mainly on compound movements and add some mass.
My stats are:
Age: 22
Height: 5,8
Weight: 69.6kg
Bench: 90kg max
Squat: 106kg max
Deadlift: 155kg max
OH press: 62.5kg

I hope to improve on these numbers.
I'm open to any comments and help from anybody looking in on my log.

12-14-2011, 01:51 PM

Deadlift: 1x10 40 kg 1x10 60kg 1x5 80kg 1x5 95kg 1x5 105kg 1x1 115kg 1x1 125kg 1x1 130kg
Bent over row: 3x8 60kg
Upright row: 1x5 60kg 3x8 40kg
EZ curls: 2x5 35kg 2x6 30kg
Power cleans: 3x8 40kg

12-15-2011, 11:49 AM

Incline bench 1x10 40kg 1x10 50kg 1x8 60kg 1x4 70kg
Close grip bench 1x10 40kg 1x10 60kg 1x3 70kg 1x10 40kg
Dips 1x10 BW 3x10 15kg
Standing Tri exs. 1x12 10kg 1x12 12.5kg 1x12 20kg 1x12 22.5kg
Push ups 1x30 BW

12-16-2011, 12:49 PM

Back squat 2x10 40kg 2x10 60kg 1x10 80kg 1x5 80kg
Front squat 2x5 60kg 2x10 40kg
Sandbag squat 3x12 25kg sandbag
Hamstring curls 3x15 25kg

12-17-2011, 06:25 AM

Bench press 1x12 40kg 1x10 60kg 1x8 70kg 1x5 80kg
Close grip bench 1x10 40kg 1x10 60kg 1x5 70kg 1x3 72.5kg
Dips 1x10 bW 3x10 15kg
Ez curls 1x10 30kg 2x10 32.5kg
Farmer holds 1x3 1 minute 80kg
BB shrugs 95kg 3x15
Power cleans for speed 3x8 40kg
Diamond push ups 1x26
Push up 25kg weight plate 1x16
Sandbag OH press 1x15 1x20 25kg

12-17-2011, 04:10 PM
Ok so at the moment I'm training what ever body part and what ever exercise I feel like on any given day. I feel I need to add a routine system to my weeks.

Week A
Reps & Sets 3x8-12
Monday - Legs
Tuesday - Chest & Tri
Thursday - Back & Bi
Friday - Shoulders

Week B

Reps & Sets 5x5
Monday - Legs
Tuesday - Chest & Tri
Thursday - Back & Bi
Friday - Shoulders

I will run week A then B then A and so forth. Every session I will aim to add weight to the bar.

12-18-2011, 12:36 PM

Having a rest today as I'm really feeling my last workout, won't be training tomorrow either as I have my works Christmas meal.

12-20-2011, 12:30 PM

Chest and Tri

Bench press 1x12 40kg 1x10 50kg 1x10 60kg 1x10 70kg 1x8 80kg
Incline bench 1x10 40kg 1x10 60kg 1x5 72.5kg
Dips 1x12 bw 1x12 15kg 1x12 20kg
Tri ext. 1x12 10kg 1x12 12.5kg 1x12 15kg 1x12 17.5kg 1x12 20kg 1x12 25kg
Close grip 1x10 40kg 1x3 60kg - Tri's gave up by this point.

Some weights were to heavy for the 8-12 reps so I will have to adjust the weights better.

12-22-2011, 12:33 PM

Back and Bi

Deadlift 1x12 40kg 1x12 60kg 1x8 80kg 3x8 105kg
BB shrugs 1x8 115kg 2x8 95kg
Bent over BB rows 3x8 60kg
DB curls 3x12 12.5kg
Incline hammer curls 1x7 12.5kg 1x8 10kg 1x7 10kg
Arms were dead by the end of this workout.