View Full Version : Lee's Journey
Started a new routine yesterday and wanted to record my training and progress. So I am going to do it on here.....
8th Febuary 2010
Deadlifts
1warmup 25reps free bar
Set1 100kg 10reps
Set2 140kg 6reps
Set3 180kg 3reps
Set4 190kg 2reps
Set5 195kg 1rep
Flat Bench Press
1warmup 30reps free bar
Set1 60kg 12reps
Set2 100kg 8reps
Set3 120kg 6reps
Set4 140kg 3reps
Set5 150kg 1rep
Heavy Push Downs
3sets 8reps
Squats
1warmup 25reps free bar
Set1 65kg 10reps
Set2 105kg 8reps
Set3 125kg 6reps
Set4 145kg 4reps
Set5 165kg 2reps
Front Squats
1warmup 12reps free bar
Set1 40kg 10reps
Set2 60kg 10reps
Set3 70kg 8reps
Set4 80kg 6reps
Hamstring Extensions
Set1 10kg 10reps
Set2 20kg 8reps
Set3 20kg 6reps
C.Coronato
02-09-10, 11:43 am
Great start. Welcome.
Smith Machine Shoulder Press
1warmup 30reps free bar
Set1 40kg 12reps
Set2 80kg 8reps
Set3 100kg 6reps
Set4 120kg 3reps
Shrugs
Set1 40kg 12rep
Set2 50kg 8reps
Set3 60kg 3reps
Set4 60kg failed
Farmers Walk with dumbbells
50kg 2 lengths
55kg 1 length paused then another 1 length
50kg 1 length
55kg 1 length then 50kg straight after 1 length
Barbell Push Press
Free bar warm up
Set1 45kg 10reps
Set2 65kg 8reps
Set3 75kg 6reps
Set4 85kg 4reps
Set5 95kg 1rep
Set6 95kg 2reps
Set7 65kg 7reps
Set8 55kg 7reps
Dumbbell Hold
40kg
50kg
50kg
Calfe raises + ab crunches
22 March 2010
Deadlifts
1warmup 20reps free bar
Set1 65kg 10reps
Set2 105kg 8reps
Set3 145kg 8reps
Set4 185kg 3reps
Set5 205kg 2reps
Flat Bench Press
1warmup 30reps free bar
Set1 60kg 10reps
Set2 100kg 8reps
Set3 140kg 2reps
Set4 140kg 1rep
Set5 120kg 10reps
Ez Bar Curls
Free Bar Warmup
Set1 50kg 8reps
Set2 50kg 8reps
Set3 50kg 8reps
Set4 60kg 4reps
23 March 2010
mith Machine Shoulder Press
1warmup 30reps free bar
Set1 40kg 10reps
Set2 80kg 8reps
Set3 100kg 6reps
Set4 110kg 3reps
Set5 80kg 8reps
Shrugs
Set1 40kg 10rep
Set2 50kg 8reps
Set3 60kg 4reps
Set4 60kg 4reps
Lateral Raises
Superset
20kg - 15kg - 10kg - 5kg
Calfe Raises
4Sets 10reps
Farmers Walk with dumbbells
60kg 2 lengths
65kg 1length
65kg 1length
65kg 1.5length
75kg 2 metres
Deadlift
15reps free bar
65kg 10reps
105kg 8reps
145kg 6reps
185kg 2reps
205kg fail wasent focused
185kg 5reps
205kg 2 reps
Flat Bench
20reps free bar
60kg 10reps
100kg 8reps
140kg 2reps
140kg 1 rep
Barbell Curls
free bar warm up
50kg 8reps
50kg 8reps
50kg 6 reps
50kg 5 reps
Dumbbell Shoulder press
15kg 12reps
30kg 10reps
40kg 8reps
50kg 5reps
30kg 10reps
Dumbbell Shrugs
40kg 10reps
50kg 8reps
60kg 4reps
60kg 4reps
Lateral Raises
15kg 8reps
15kg 8reps
15kg 5reps
Deadlift
Free bar warm up
65kg 10reps
105kg 8reps
145kg 7reps
185kg 4reps
185kg 5reps
185kg 2reps
Flat Dumbbells Chest
15kg 15reps
40kg 10reps
50kg 5reps
50kg 3reps
40kg 8reps
30kg 10reps
Dumbell curls
15kg 10reps
20kg 7reps
25kg 5reps
30kg 2reps
Preacher Machine
Superset 12/8/4
8reps
10reps
12reps
Smith Machine Shoulder Press
15reps free bar
40kg 10reps
80kg 8reps
110kg 4reps
80kg 8reps
40kg 15reps
Dumbbell Shrugs
40kg 12reps
50kg 8reps
60kg 6reps
50kg 8reps
40kg 8reps
Lateral raises
10kg 10reps
10kg 10reps
10kg 10reps
15kg 6reps
Farmers walk dumbbells
60kg 2 lengths
60kg 1 length
65kg 1 length
60kg 1 length
65kg half length
60kg half length
60kg 1 length
60kg 1 length
Dumbbell hold
60kg
55kg
50kg
Bench - 150kg/330lb with spotter 140kg/308lb without spotter
Deadlift - 205kg/451lb 2 reps 185kg/407lb 5reps
Squat - 185kg/407lb 1rep
Stats
Weight - 13stone 10/190lb
Height - 5'9
Age - 20
machineman
04-08-10, 3:12 pm
good work in here....keep it up!
Squats
15reps free bar
65kg 10reps
105kg 8reps
145kg 5reps
185kg 6reps
195kg 3reps (PB)
105kg 20reps
FLat Dumbbell Press
warm up
40kg 10reps
50kg 6reps
40kg 10reps
30kg 12reps
Incline Smith
10reps free bar
40kg 10reps
60kg 10reps
60kg 10reps
40kg 12reps
Isolation hammer strength chest press
12 10reps
15 10reps
super-set
20 10reps
13 6reps
5 10reps
Flys
15kg 10reps
15kg 10reps
15kg 10reps
Arnold bicep curls
5kg 12reps 10kg 10 reps 15kg 8reps
rest
15kg 8reps 10kg 10reps 5kg 12reps
Preacher curl machine
superset
12 8reps
8 10reps
4 12reps
Deadlifts
15 reps with bar
65kg 8reps
105kg 5reps
145kg 3reps
185kg 1rep
205kg 1rep
215kg 1rep (pb)
215kg 1rep
Dumbbell rows
50kg 10reps
55kg 8reps
60kg 5reps
75kg 1rep
Shoulders
Dumbell Press
warm up
40kg 8reps
50kg 6reps
45kg 8reps
Smith Machine press
40kg 20reps
40kg 15reps
Shrugs
40kg 10reps
50kg 8reps
60kg 5reps
Ez-bar Shrugs
40kg 10reps
80kg 10reps
100kg 8reps
100kg 5reps
Lateral raises
12kg 8reps
14kg 6reps
12kg 8reps
Farmers walk light
40kg 2 lengths
sprint
50kg 1length
x4
Tredmill 5 15 second sprints at speed 10 12 15 17 19
crunches
3 sets 12 reps
Didn't get to sleep till 4am but felt stong so...
Squats
10 reps free bar
65kg 5reps
105kg 5reps
145kg 5reps
185kg 8reps
205kg 3reps (pb)
205kg 3reps
105kg 23reps
Ez bar Curls
free bar warm up
45kg 8reps
45kg 8reps
45kg 8reps
45kg 8reps
45kg 5reps
Preacher curl machine
2 sets
lee1990
04-21-10, 11:56 am
Deadlift
15 reps free bar
65kg 8reps
105kg 5reps
145kg 3reps
185kg 5reps
185kg 5reps
185kg 4reps
185kg 2reps
Dumbbell rows
60kg 5reps
60kg 5reps
60kg 5reps
lee1990
04-21-10, 12:00 pm
Shoulder press machine
warm up 4 sets light weight
Smith machine press
40kg 10reps
80kg 8reps
80kg 8reps
80kg 6reps
40kg 15reps
Ez-bar shrugs
40kg 10reps
80kg 10reps
120kg 8reps
140kg 8reps
80kg 20reps
40kg 30reps
Lateral raises
5kg then 10kg then 15kg superset
15kg then 10kg then 5kg superset
Arms
Ez-bar preacher curls
4sets 10reps 20kg
Incline dummbell curls
10kg 20reps
10kg 20reps
15kg 20reps
20kg 16reps
Rope Curls
3 sets medium weight
French tricep curls
2 sets 10kg
Ez bar close grip press
40kg 10reps
50kg 10reps
60kg 8reps
Rope pushdowns
3 sets mudium weight
Farmers walk
45kg 2 lengths
60kg 2 lengths
75kg 1 length PB
60kg 2 lengths
45kg 2 lengths/60kg 2 lengths
Front plate hold
10kg 60 seconds
15kg 20 seconds
20kg 10 seconds
Deadlift
65kg 5reps
105kg 5reps
145kg 5reps
185kg 3reps
205kg 1rep
215kg 1rep
225kg fail
225kg fail
215kg 1rep
Bench
60kg 10reps
100kg 8reps
100kg 8reps
100kg 6reps
120kg 4reps
Treadmill sprints