trubeginner's training journal

Wow I really missed HST today. I decided to go back and give a new cycle of HST a try.
 
20 May 2008
 
Deadlift
2x15repsx10kg on each side
 
Seated dumbell press
2x15x7.5kg
 
Machine pulldown
2x15x25kg
 
Bent over barbell row
2x15x7.5kg
 
Flat bench
2x15x10kg on each side
 
Preacher curl
 
Seated lateral rise
 
Bodyweight: 73.8kg
Everything feels light today.. But I won't be long...
 

5'8.1"
Age = 20 
started in February 16th 2007: 58kg (127.6lbs)
current : around 79-80kg (173.8lb-176lb)

22 May 2008
 
Squats(A2G)
2x15repsx7.5kg on each side
 
Seated military press (Smith Machine)
2x15repsx10kg on each side
 
Seated machine row
2x15repsx25kg
 
Decline bench
2x15repsx10kg
 
Machine fly
2x15repsx33kg
 
Lying dumbell skull crusher
2x15repsx7.5kg
 
Rear lateral rise
 
 
 
P.S: Wow, my squats really sucks these days. I haven't been doing them for like 2 months or so... I really gotta get my squat strength back.
 
Bodyweight: 75kg (165lb)!!!
gotta keep eatin' bro!

5'8.1"
Age = 20 
started in February 16th 2007: 58kg (127.6lbs)
current : around 79-80kg (173.8lb-176lb)

24 May 2008
 
HST Week 1 = 15 rep schemes
 
Deadlift
2x15repsx12.5kg on each side
 
Seated arnold press
2x15repsx10kg dumbells
 
Wide grip lateral pulldown
2x15repsx35kg
 
Barbell bent over rows
2x15repsx8.75kg on each side
 
flat barbell bench press
2x15repsx12.5kg on each side
 
Preacher curl
 
Plate side lateral rise
2x15reps
 

5'8.1"
Age = 20 
started in February 16th 2007: 58kg (127.6lbs)
current : around 79-80kg (173.8lb-176lb)

****... School's hectic schedule does not allow me to do HST, which I really feel sorry for. HST does not allow me to work out 3 consecutive days in a week, which sometimes need to be done when school is very busy during the early week.
 
So, here I go, floating around with a split routine again.
 
29 May 2008
 
Chest,Triceps
 
Barbell bench
12repsx10kg on each side
12repsx15kg on each side
10repsx20kg on each side
4reps - rest 5 sec - 1 more rep x 25kg on each side
2repsx25kg on each side
7repsx20kg on each side
 
Incline dumbell bench
12repsx12.5kg
7repsx22.5kg
5repsx22.5kg
8repsx17.5kg
 
Cable crossover
2 sets
 
Close grip bench - smith machine
12repsx10kg on each side
8repsx15kg on each side
 
Bodyweight: 74.5kg

5'8.1"
Age = 20 
started in February 16th 2007: 58kg (127.6lbs)
current : around 79-80kg (173.8lb-176lb)

30 May 2008
 
Back,Biceps
 
Pullups
6
6
Negatives 6 6
 
Lateral pulldown machine
8repsx55kg supersetted with 12repsx25kg(concentrate on the movement for this one)
repeat
 
Close lateral pulldown machine
8repsx60kg
7repsx60kg
 
Deadlift
10repsx15kg on each side
8repsx20kg on each side
8repsx25kg on each side
6repsx25kg on each side
 
Seated row machine
12repsx25kg
10repsx35kg
8repsx45kg
 
Drag curl
Cable barbell curl
one-arm cable curl

5'8.1"
Age = 20 
started in February 16th 2007: 58kg (127.6lbs)
current : around 79-80kg (173.8lb-176lb)

1 June 2008
 
Legs, Shoulders
 
Lunges
12repsx5kg
10repsx7.5kg
8repsx10kg
8repsx12.5kg
 
Seated leg press machine
12repsx35kg
10repsx55kg
8repsx75kg
6repsx95kg
 
Leg extension
8repsx25kg
8repsx35kg
8repsx55kg
 
Seated shoulder press (smith machine)
12repsx10kg on each side
12repsx12.5kg on each side
6repsx15kg on each side
 
Dumbell side lateral rise
12repsx7.5kg
10repsx10kg
9repsx10kg
 
Plate front rise
10repsx10kg
8repsx15kg
 
Bodyweight is still around 74.6kg

5'8.1"
Age = 20 
started in February 16th 2007: 58kg (127.6lbs)
current : around 79-80kg (173.8lb-176lb)

2 June 2008
 
Chest,Triceps
 
Flat barbell bench
6repsx25kg on each side
12repsx15kg on each side
8repsx17.5kg on each side
7repsx20kg on each side
 
Incline dumbell bench
6repsx25kg
5repsx25kg
8repsx20kg
8repsx20kg
 
Cable crossovers
2 sets
 
Close grip bench (smith machine)
12repsx10kg on each side
8repsx15kg on each side
6repsx17.5kg on each side
 
One arm cable tricep extension
3 sets
 
Bodyweight: 75.3kg (165.66lb)

5'8.1"
Age = 20 
started in February 16th 2007: 58kg (127.6lbs)
current : around 79-80kg (173.8lb-176lb)

6 June 2008
 
Back,Biceps
 
Pullups
6
6
Negatives: 6 6
 
Wide-grip lateral pulldown machine
8repsx57.5kg supseteed with 12repsx27.5kg of very controlled reps
repeat like the above
 
Close-grip lateral pulldown machine
9repsx62.5kg
7repsx62.5kg
 
Seated row machine
12repsx27.5kg
10repsx37.5kg
8repsx47.5kg
 
Preacher curl
Dumbell preacher curl
Cable curl
Hammer curl
 
Bodyweight: 74.5kg

5'8.1"
Age = 20 
started in February 16th 2007: 58kg (127.6lbs)
current : around 79-80kg (173.8lb-176lb)

7 June 2008
 
Legs, Shoulders
 
Squats (going slightly below parallel)
12repsx10kg on each side
8repsx15kg on each side
6repsx20kg on each side
5repsx22.5kg on each side
 
Lunges
8repsx10kg dumbells
6repsx12.5kg dumbells
 
Leg extension
8repsx15kg
8repsx25kg
8repsx35kg
8repsx55kg - drop sets: 6repsx45kg - 6repsx35kg - 6repsx25kg
 
Shoulder press (smith machine)
12repsx10kg on each side
10repsx15kg on each side
8repsx17.5kg on each side
6repsx20kg on each side
 
Dumbell front rise
12repsx7.5kg dumbells
8repsx10kg dumbells
 
Dumbell side lateral rise
12repsx7.5kg dumbells
10repsx10kg dumbells
 
Bodyweight: 74.5kg

5'8.1"
Age = 20 
started in February 16th 2007: 58kg (127.6lbs)
current : around 79-80kg (173.8lb-176lb)

9 June 2008
 
Chest,Triceps
 
Flat barbell bench
7repsx25kg on each side (1 last rep was a bit assisted)
6repsx25kg on each side
11repsx20kg on each side (1 last rep was a bit assisted)
7repsx20kg on each side
 
Incline barbell bench
12repsx10kg on each side
10repsx15kg on each side
4repsx20kg on each side
8repsx15kg on each side
 
Cable crossovers
4 sets
 
Close grip bench
Rope triceps extension
One-arm triceps extension
 
Bodyweight: 75.8kg (166.76lbs) at 8.15PM

5'8.1"
Age = 20 
started in February 16th 2007: 58kg (127.6lbs)
current : around 79-80kg (173.8lb-176lb)

11 June 2008
 
Quadriceps, Biceps
 
Squat
12repsx10kg on each side
10repsx15kg on each side
8repsx20kg on each side
6repsx25kg on each side
 
Leg press
12repsx15kg plates on each side
10repsx30kg plates on each side
6repsx40kg plates on each side
6repsx40kg plates on each side
 
Preacher curl
12repsx5kg on each side
10repsx7.5kg on each side
5repsx10kg on each side
 
Dumbell Curl
12repsx8kg dumbells
10repsx10kg dumbells
7repsx10kg dumbells
 
Hammer Curl
10repsx8kg dumbells
8repsx10kg dumbells
7repsx10kg dumbells
 
Pretty happy with the squats. I think I should be doing more heavy weights on them. I shoot for a few sets of 25kg plates, instead of just one set next week.
 
Cutting is in my head right now, not sure yet though.

5'8.1"
Age = 20 
started in February 16th 2007: 58kg (127.6lbs)
current : around 79-80kg (173.8lb-176lb)

13 June 2008 (My second day of cutting)
 
Seated military press w/ smith machine (the smith machine in Jakarta is a bit weird, without the weights, the bar itself is already heavy)
Drop sets
8repsx10kg on each side
6repsx7.5kg on each side
6repsx5kg on each side

Seated military press (Smith machine)
8repsx5kg on each side
8repsx7.5kg on each side
7repsx7.5kg on each side
6repsx10kg on each side
6repsx7.5kg on each side

supersetted with
 
Dumbell front rise
8repsx8kg dumbells
8repsx8kg dumbells
8repsx10kg dumbells
8repsx10kg dumbells
8repsx10kg dumbells

Side lateral rise
12repsx8kg dumbells
12repsx8kg dumbells
12repsx8kg dumbells
12repsx8kg dumbells

Dumbell shrug
10repsx20kg dumbells
10repsx20kg dumbells
10repsx20kg dumbells
10repsx20kg dumbells

Bodyweight: 74.6kg

5'8.1"
Age = 20 
started in February 16th 2007: 58kg (127.6lbs)
current : around 79-80kg (173.8lb-176lb)

14 June 2008
 
Back
 
Pullups
3 sets
 
Seated cable rows
10repsx30kg
10repsx40kg
8repsx50kg
5repsx35kg
 
supersetted with
 
Cable lateral pulldown
10repsx30kg
10repsx40kg
4repsx50kg
3repsx55kg - followed by 1 repsx55kg
 
Deadlifts
12repsx10kg on each side
8repsx20kg on each side
3repsx25kg on each side (my grip gave up too easily)
 
Bent-over barbell rows
12repsx10kg on each side
10repsx15kg on each side
7repsx20kg on each side
6repsx20kg on each side

5'8.1"
Age = 20 
started in February 16th 2007: 58kg (127.6lbs)
current : around 79-80kg (173.8lb-176lb)

16 June 2008

Chest, Triceps

Decline barbell benchpress
15repsx10kg on each side
12repsx15kg on each side
10repsx20kg on each side
8repsx25kg on each side
10repsx27.5kg on each side (a partner spotted me)
6repsx30kg on each side (a partner spotted me)

Flat barbell benchpress
12repsx15kg on each side
8repsx20kg on each side
5repsx25kg on each side
6repsx20kg on each side
6repsx20kg on each side

Cable Crossover
12repsx15kg
11repsx20kg
3repsx30kg

Cable triceps extension
12repsx25kg
10repsx35kg
9repsx45kg
5repsx55kg

Reverse-grip cable triceps extension

Close grip bench (with a smith machine)

One-arm cable tricep extension

5'8.1"
Age = 20 
started in February 16th 2007: 58kg (127.6lbs)
current : around 79-80kg (173.8lb-176lb)

17 June 2008
 
Quadriceps, Biceps
 
Squats
7repsx10kg on each side
7repsx20kg on each side
6repsx25kg on each side
6repsx27.5kg on each side
6repsx20kg on each side
6repsx20kg on each side
 
Leg Press
10repsx15kg on each side
8repsx35kg on each side
5repsx45kg on each side
6repsx45kg on each side
 
Leg extension
9repsx30kg
10repsx35kg
8repsx45kg
8repsx50kg
8repsx60kg
 
supersetted with:
 
Preacher curl
12repsx5kg on each side
10repsx7.5kg on each side
7repsx10kg on each side
6repsx10kg on each side
 
Dumbell biceps curls
 
Concentration curls
 
Hammer curls
 
These days, I'm not trying to cut or bulk. I'm just trying to maintain everything, and focus on hyperthropy.

5'8.1"
Age = 20 
started in February 16th 2007: 58kg (127.6lbs)
current : around 79-80kg (173.8lb-176lb)

20 June 2008
 
Pullups
7
5
5
 
Cable lateral pulldowns (drop set - no rest)
10repsx55kg
10repsx45kg
10repsx35kg
 
One-arm dumbell rows
10repsx15kg dumbells
10repsx20kg dumbells
10repsx25kg dumbells
10repsx30kg dumbells
 
One-arm cable rows
12repsx25kg
12repsx20kg
12repsx20kg
12repsx20kg
 
Straight arm pulldowns
 
Deadlifts
 
Dumbell curl - followed immediately by - hammer curl
 

5'8.1"
Age = 20 
started in February 16th 2007: 58kg (127.6lbs)
current : around 79-80kg (173.8lb-176lb)

7 August 2008

I haven't been typing my journal lately, since I've been lifting back here in Jakarta.

BTW, my current body weight: 78-79kg

5'8.1"
Age = 20 
started in February 16th 2007: 58kg (127.6lbs)
current : around 79-80kg (173.8lb-176lb)

3 DAY FULL BODY

19 August 2008

Squats
3x12x10kg plates on each side of the bar

Barbell bent-over barbell rows
3x12x10kg on each side of the bar

Standing overhead press
3x12x5kg on each side of the bar

Flat barbell bench press
3x12x12.5kg on each side of the bar

Bodyweight: 78.9kg

Add weights each workout

5'8.1"
Age = 20 
started in February 16th 2007: 58kg (127.6lbs)
current : around 79-80kg (173.8lb-176lb)

21 August 2008

Deadlifts
3x12x15kg plates on each side

Incline barbell bench press
3x12x10kg on each side

Pullups
6
5
5

Seated shoulder press
12x7.5kg on each side
8x7.5 on each side
7x7.5kg on each side

Bodyweight: 79.3kg

5'8.1"
Age = 20 
started in February 16th 2007: 58kg (127.6lbs)
current : around 79-80kg (173.8lb-176lb)

23 August 2008

Decided to focus on doing the routine from Starting Strength

Squats: 3x5x15kg on each side of the bar
Flat bench: 3x5x20kg on each side of the bar
Deadlifts: 1x5x22.5kg on each side of the bar
Pullups: 7 6 7
Bodyweight: 78.9kg

5'8.1"
Age = 20 
started in February 16th 2007: 58kg (127.6lbs)
current : around 79-80kg (173.8lb-176lb)

26 August 2008

Squats
3x5x16.25kg on each side of the bar

Standing overhead press
3x5x6.25kg on each side of the bar

Bent over barbell rows
3x5x11.25kg on each side of the bar

Dumbell curl 3x5x15kg dumbells
Bodyweight: 78.6kg

5'8.1"
Age = 20 
started in February 16th 2007: 58kg (127.6lbs)
current : around 79-80kg (173.8lb-176lb)

28 August 2008

Squats
3x5x17.5kg on each side of the bar

Flat barbell bench press
3x5x22.5kg on each side of the bar

Deadlifts
5x23.75kg on each side of the bar

Pullups
7
6
6

Bodyweight: 79.2kg
Note: should have put 21.25kg on the bench press today, but I forgot the weight I should be using.

5'8.1"
Age = 20 
started in February 16th 2007: 58kg (127.6lbs)
current : around 79-80kg (173.8lb-176lb)

29 August 2008

Squats
3x5x18.75kg on each side

Standing OH press 3x5x7.5kg on each side
Bent over barbell row 3x5x12.5 kg on each side

5'8.1"
Age = 20 
started in February 16th 2007: 58kg (127.6lbs)
current : around 79-80kg (173.8lb-176lb)

2 August 2008

Squats
3x5x20kg on each side
Flat bench press: 3x5x23.75kg on each side

Deadlifts : 1x5x25kg on each side

5'8.1"
Age = 20 
started in February 16th 2007: 58kg (127.6lbs)
current : around 79-80kg (173.8lb-176lb)

4 August 2008

Squats
3x5x21.25kg on each side of the bar

Standing OH Press
3x5x8.75kg on each side of the bar

Bent over barbell rows
3x5x13.75kg on each side of the bar

5'8.1"
Age = 20 
started in February 16th 2007: 58kg (127.6lbs)
current : around 79-80kg (173.8lb-176lb)

6 August 2008

Squats
3x5x22.5kg on each side of the bar

Flat bench press
3x5x25kg on each side of the bar

Deadlifts
1x5x25kg on each side of the bar

Do some pullups

5'8.1"
Age = 20 
started in February 16th 2007: 58kg (127.6lbs)
current : around 79-80kg (173.8lb-176lb)

9 August 2008

Squats: 3x5x25kg on each side of the bar

Standing overhead press: 3x5x10kg on each side of the bar

Bent-over barbell rows: 3x5x15kg on each side of the bar

Bodyweight: 78.6kg :(

5'8.1"
Age = 20 
started in February 16th 2007: 58kg (127.6lbs)
current : around 79-80kg (173.8lb-176lb)

11 September 2008

Squats
3x5x26.25kg on each side of the bar

Flat bench press 3x5x26.25kg on each side of the bar
Deadlift 1x5x30kg on each side of the bar

5'8.1"
Age = 20 
started in February 16th 2007: 58kg (127.6lbs)
current : around 79-80kg (173.8lb-176lb)

13 September 2008

Squats
3x5x27kg on each side of the bar

Standing OH press
2x5x11.25kg on each side of the bar
1x4x11.25kg on each side of the bar

Bent over barbell rows
3x5x16.25kg on each side of the bar

5'8.1"
Age = 20 
started in February 16th 2007: 58kg (127.6lbs)
current : around 79-80kg (173.8lb-176lb)

hmm...u've been training for awhile and your lifts look low....are u sure u can't do much more weight or are u low on weight...i'm just sure u cud do more.....