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lee1990
02-09-10, 9:47 am
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

lee1990
02-09-10, 9:57 am
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.

lee1990
02-10-10, 9:01 am
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

lee1990
02-11-10, 5:52 pm
Rest

lee1990
02-12-10, 8:07 am
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

lee1990
03-23-10, 1:56 pm
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

lee1990
03-23-10, 1:59 pm
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

lee1990
03-30-10, 1:01 pm
Farmers Walk with dumbbells

60kg 2 lengths
65kg 1length
65kg 1length
65kg 1.5length
75kg 2 metres

lee1990
03-30-10, 1:08 pm
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

lee1990
03-31-10, 2:16 pm
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

lee1990
04-07-10, 2:30 pm
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

lee1990
04-07-10, 2:33 pm
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

lee1990
04-08-10, 2:48 pm
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

lee1990
04-08-10, 2:59 pm
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!

lee1990
04-08-10, 3:29 pm
cheers bud

lee1990
04-10-10, 8:20 am
Squats

15reps free bar

65kg 10reps
105kg 8reps
145kg 5reps
185kg 6reps
195kg 3reps (PB)
105kg 20reps

lee1990
04-12-10, 9:31 am
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

lee1990
04-15-10, 5:42 am
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

lee1990
04-15-10, 5:47 am
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

lee1990
04-15-10, 3:58 pm
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

lee1990
04-17-10, 8:00 am
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

lee1990
04-23-10, 8:41 am
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

lee1990
04-23-10, 8:55 am
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

lee1990
04-27-10, 9:03 am
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