sam johnsons training log

[samj]

starting from tomorow i am tracking my progression on my lifts converting kg into lbs is a pain in the ass lol

[North]

What routine are you going to be using?

[samj]

THURSDAY JUNE 07 2007

Dip
BW+90 6reps
BW+100 6reps
BW+100 6reps

row machine 2sets x 6
different row machine 2sets x6

Military press
132x6
155x5
155x6
weaker than last week maybe dips and row burnt my shoulders and triceps out?

BB Shrug
397x8
419x8
419x10

decline situps
72lb on chest x10
72lb on chest x8
72lb on chest x8

[samj]

Took the dog for a walk today and i am feeling quite unfit stamina wise will start cardio asap on off days.

[samj]

SATURDAY JUNE 09 2007

Incline(about 60 degrees) dumbell press
88's x 6
88's x 6
88's x 6

Chin up
BW+45 X 6
BW+45 X 6
BW+50 X 8

Deadlift
375x5
375x4
353x6
weaker than last week and not happy atall :bang:

Close grip bench press(5 1/2 in apart)
220x6
220x6
227x8(pr)

leg press
507x8
529x8
551x8

elbow is pretty sore from locking out on the last rep of dips.
deadlift ruined the workout.

[samj]

decided today i am going to cut down on my food slightly not happy with the extra body fat atm. I hope i dont lose any strength

[samj]

Tuesday June 12 2007

BB Bench press
242 x 6
249 x 6(pr)
249 x 6

wide grip pullup
BW+34 x 7
BW+34 X 7
BW+34 X 8

ATF SQUAT
275x7
282x6
282x7(pr)

SLDL (didnt feel in the mood)
275 x 10
297 x 6
297 x 5 1/2

Decline situps
72lb on chest x 12
72lb on chest x 10
72lb on chest x 8

Just eating a BIG home made healthy chicken curry including brown rice, skinless chicken, onions fried in olive oil, can of tomatoes, natty yoghurt, tomato puree, herbs and spices. Thats about it try it its deeeeeelicious;)

i want to change my title to DO COMPOUNDS OR GO HOME.
If i took a video camera to the gym i go to i would have everyone here in stitches.

[North]

Nice lifts man, deads lookin good

[samj]

cheers mate wasnt happy with them atall

[samj]

Thursday June 14 2007

Dip (didnt have dip belt so used a normal belt so lighter weight :(
BW + 55 x 12
BW + 55 x 12
BW + 55 x 12

Row machine 2x6
Different row machine 2x6

Military press (again weaker than last week)
132 x 7
143 x 6
155 x 6

BB Shrug
419 x 10
430 x 7
441 x 7

Decline weighted situps (do these hit all the abs?)
77lb on chest x 10
77lb on chest x 8
77lb on chest x 8

[samj]

If anybody could say anything about my routine please do thanks.

[BCorn]

routine looks good to me.......i don't know much though so hopefully someone else will chime in. numbers look good and strong! i wish i was lifting the weights that you are unhappy with!

[samj]

Saturday June 16 2007

Incline dumbell press
88s x 6
88s x 6
88s x 6
sloppy form and the wrist i broke last year was giving in:mad:

Chinup
BW + 55 x 6
BW + 55 x 7(pr)
BW + 55 x 7

Deadlift
364 x 6
386 x 6(PR!)
375 x 7
Great form Then some dude walks over and says 'dont drop the weight go lighter and go down slowly imo thats BS he just didnt like the noise. I do it just like anthony and chris but without the sumo stance.
hmmm what can i say about his routine? About an hour of cardio then close grip bench on the smith 77lb ha then tricep press down with the worst ROM i have ever seen, Then bicep curls on a machine, Then wrist curls wow intense stuff what an. Idiot rant over.


Close grip bench 5 1/2 in apart
220 x 6
227 x 7
232 x 7(PR!)

Leg press
530 x 8
595 x 6
595 x 7(pr)

Wow 4 pr's not to bad all about rest now until Tuesday.

[diego]

Keep the log going dude! I'm enjoying it!

Tell that prick he's wrong - I would, but it helps that I'm qualified to tell him such!

I'm aiming for 210lbs, currently 180lbs in 2 months.
What sort of split are you on and how frequent are they repeated, can only guess from the one and a half weeks above.

Cheers from Dublin, diego

[samj]

Thanks glad somebody is enjoying it i need to swich my routine up abit i have been doinf the same for about 2 months now.

[samj]

TUESDAY JUNE 19 2007

BB bench press
242 x 6
249 x 6 (thought this was a pr but says i did it last week DOH)
249 x 6
198 x 10

Wide grip pullup (these are hard)
BW + 34 X 6
BW + 34 X 7
BW + 22 X 8

ATF Squat
276 x 6
280 x 6
287 x 6 (PR)

SLDL (focused on using my hammies to lift the weight)
276 x 8
298 x 6
298 x 8 (looking back on last week this is a good improvement and better form)

Curl (curl jockey haha)
121 x 6
128 x 7

Decline situp
77lb on chest x 10
77lb on chest x 10
77lb on chest x 8

[samj]

Thursday June 21 2007

DIP
BW + 100 x 6
BW + 110 X 6(PR)
BW + 110 X 6

row machine 2 x 6
Different row machine 2 x 6

Military press
155 x 5
155 x 6
161 x 6(PR)

BB Shrug
419 x 7
441 x 7
441 x 7
352 x 10

Decline situp
77lb on chest x 10
77lb on chest x 10
77lb on chest x 10

[samj]

Friday June 22 2007

Cardio

10 minute bike
1000m row
13 minute incline jog
500m row
7 minute cross trainer

[Coke]

Been consistent with the workouts so far, keep it up and stay on track...off to a great start at 17yrs of age.

[North]

I agree, do you play football or anything?

[samj]

Thanks lads no i am from England so no football am affraid.

[samj]

Saturday June 23 2007

Incline dumbell press
88's x 6
88's x 6
88's x 6
66's x 8
I cannot progress with these!

Chinup
BW + 55 x 6
BW + 58 X 6
BW + 60 X 5 3/4 (PR)

Deadlift (went lighter sore back)
308 x 6
375 x 6
353 x 6

Close grip bench
220 x 6
232 x 6
232 x 6

Leg press
573 x 8
595 x 6
617 x 6(PR)

Decline situps
77lb on chest x 10
77lb on chest x 10
77lb on chest x 10

[Stumprrp]

great lifting d00d and i noticed your 17 too, keep up the great work, those chins are nice.

[Coke]

Nice numbers on all movements bro.

[samj]

Thanks guys.

[samj]

Monday June 25 2007

15minute Bike
1500M Row
14minute incline jog (hell)
500m row
8minute cross trainer

[Coke]

Good crossfit training dude.

[samj]

Tuesday June 26 2007

bb bench press
198 x 10
209 x 10
220 x 12

Wide grip pullup
BW x 10
BW x 9
BW x 10(little spot)

Squat
242 x 10
242 x 10
242 x 12

SLDL
220 x 10
220 x 10
220 x 10
(Personal trainer said my form was spot on)

Curl
88 x 10
88 x 10

[Stumprrp]

strong workout bro

[Coke]

Ace session, moving around heavy weights with high reps.

[samj]

Thusday June 28 2007

Dip
BW + 55 X 10
BW + 55 X 11
BW + 55 X 11

Row
Row machine 2 x 10
Row machine 2 x 10

Mili press
110 x 10
121 x 10
132 x 10

BB shrug
330 x 10
352 x 10
374 x 10

Decline situps
72lb on chest x 12
72lb on chest x 12
72lb on chest x 12

Easy workout.

[Coke]

Great job man, that's a lot of work.

[samj]

I havnt been updating the journal but its going good

[samj]

Friday August 17 2007

Standing milli press

88 x 5

110 x 5

132 x 5

155 x 5

165 x 5

Wide grip pullup

BW + 22 x 6

BW + 22 x 6

BW + 22 x 5

BW x 6

DB shoulder press

55's x 8

66's x 7

55's x 7

ABS

[samj]

no spotter normally have a little spot

[samj]

CLOSE GRIP BENCH (about 10in apart)
80kg x 5
90kg x 5
100kg x 5
115kg x 5
125kg x 3 wootwoot

DEADLIFT
60kg x 5
100kg x 5
140kg x 5
160kg x 5
180kg x 5 1/2 wootwoot
120kg x 16 -18 intense!

DIP
BW + 40kg x 5
BW + 35kg x 5
BW + 35kg x 5

LUNGE
75kg x 12
85 kg x 10 then tripped backwards and fell over!:omg:

PRESSDOWN
8REPS
6REPS

[samj]

DEADLIFT

100KG X 6
130KG X 5
160KG X 4
180KG X 3
190KG X 2
200KG X FAIL
190KG X 2
160KG X 8

DIPS
BW x 7
20kg x 6
35kg x 5
40kg x 4
45kg x 3
55kg x 1
60kg x fail
55kg x 1
35kg x 5

leg press
dont know numbers 3sets

few sets of pressdown

spent too long in there been on holiday for a week also

[Coke]

Good to see the efforts again man, looking nice.

[samj]

thanks coke!

good session today even though i had about 3hours sleep last night!

DECLINE BENCH PRESS
60kg X 7
90kg X 6
100kg X 5
110kg X 4
120kg X 5
130kg X 2
140kg VERY VERY CLOSE SPOTTER SAID HE HARDLY TOUCHED IT! so i think i could nail it with out any other heavy sets

TBAR ROW
dont know the weights but done about 5-6 sets heavy and a few burnouts

db press
30kgs x 8
35kgs x 8
40kgs x 8
45kgs x 5

hammer strength press
110 kg x 7
120 kg x 5

a row machine
about 4 sets heavy

[samj]

Deadlift
105kg X 7
135kg X 6
165kg X 5
175kg X 4
185kg X 3
195kg X 1/34
200kg X 1

Close Grip Bench
80KG X 8
90KG X 7
105KG X5
110KG X 4
120KG X 3

SQUAT
80KG X 8
110KG X 6
120KG X 2:swear:
100KG X 10
110KG X 4

MY SQUAT SUCKS BALLS

DIP
25kg x 8
35kg x 5
45kg x 3
15kg x not sure

ok workout

[Coke]

Doing very well bro, stepping to it.