
Training Logs Keep your training and supplement logs here 

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07162014, 06:38 AM  #1 
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Shogun's journey
I decided to start a log here. Some info about me is in the introduction muscleandbrawn.com/forums/showthread.php?t=17454 sorry can't post links. Wednesday 16.7. 2014 (I will be writing dates dd/mm) Legs/Shoulders/Triceps/Calves I wanted to start with squats, but both squat racks weren't free so I started with shoulders. Military press 40 kg x 5 40 kg x 5 40 kg x 6 Lateral raises 8 kg x 10 8 kg x 10 8 kg x 10 Dips 5 x BW 5 x BW 7 x BW Triceps pushdowns ( I don't know if the weight numbers on the machine were in lbs or kgs. However, my triceps were exhausted) 10 x 18 kg 12 x 13.5 kg 15 x 9 kg Squats 5 x 60 kg 5 x 85 kg 3 x 95 kg 2 x 105 kg NEW PR Good Mornings (haven't done these for a long time, so I started light) 10 x 50 kg 10 x 50 kg 10 x 50 kg Leg extensions 10 x 50 kg 10 x 50 kg 10 x 50 kg 10 x 50 kg Leg curls 10 x 70 kg 10 x 70 kg 10 x 70 kg 17 x 70 kg Seated calf raises 12 x 35 kg 12 x 35 kg 12 x 35 kg 12 x 35 kg 15 x 35 kg This workout was great Owner of the gym and trainer were doing squats and leg day, they squated about 250 kgs. That was goddamn motivation for me 
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07162014, 07:14 AM  #2 
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Join Date: Nov 2013
Location: Riscova, Moldova
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Hello from Eastern Europe (Moldova). How's life in Slovakia? Also, congrats on creating the 1,000th training log and congrats on the squat PR. Now you can squat my body weight!
Keep up the good work, man.
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WWBTBD? My training log: Twice a Week, Twice the Recovery! BJJ in Moldova: Pride Moldova BJJ Facebook link 
09172014, 01:31 PM  #3 
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17. 9. 2014
Wednesday Squats Bar x 10 60 kg x 10 60 kg x 10 70 kg x 10 70 kg x 10 75 kg x 8 Pull ups (between squats) 3 x 3 x BW 7 x 2 x BW Deadlifts 60 kg x 3 70 kg x 3 80 kg x 3 90 kg x 3 110 kg x 3 Dips 10 x BW 10 x BW 9 x BW 10 x BW 
09202014, 02:44 PM  #4 
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19. 9. 2014
Friday Dumbbell bentover rows 18 kg x 10 18 kg x 10 20 kg x 10 20 kg x 10 22 kg x 10 22 kg x 10 Incline dumbbell press 16 kg x 10 16 kg x 10 18 kg x 10 18 kg x 10 20 kg x 10 20 kg x 10 Military press Bar x 8 30 kg x 5 35 kg x 5 35 kg x 5 40 kg x 6 Standing alternating dumbbell curls 9 kg x 8 9 kg x 8 9 kg x 10 Hanging leg raises BW x 10 BW x 10 BW x 10 BW x 10 
09222014, 12:29 PM  #5 
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22. 9. 2014
Monday Squats Bar x 10 60 kg x 10 60 kg x 10 70 kg x 10 70 kg x 10 75 kg x 11 Pull ups 6 x 3 x BW 4 x 2 x BW Deadlifts 60 kg x 5 70 kg x 5 80 kg x 5 90 kg x 3 110 kg x 5 Dips (constant tension) 10 x BW 10 x BW 10 x BW 8 x BW 
09252014, 12:17 AM  #6 
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24. 9. 2014
Wednesday Dumbbell bentover rows 18 kg x 10 18 kg x 10 20 kg x 10 20 kg x 10 22 kg x 10 22 kg x 10 Bench press bar x 15 40 kg x 8 40 kg x 8 45 kg x 8 45 kg x 8 55 kg x 10 Military press huge dissappointment might want to do MP on separate day or with squat and deadlift day. bar x 10 30 kg x 6 30 kg x 6 40 x 3 (+ assisted 2 reps) 40 x 2 (+ assisted reps) Dips 10 x BW 8 x BW 8 x BW 8 x BW 8 x BW Alternating standing dumbbell curls 8 kg x 8 8 kg x 8 8 kg x 8 8 kg x 8 8 kg x 10 
09262014, 06:51 AM  #7 
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25. 9. 2014
Thursday Squat bar x 10 60 kg x 10 60 kg x 10 70 kg x 10 70 kg x 10 75 kg x 12 Deadlift 60 kg x 5 70 kg x 5 80 kg x 5 100 kg x 3 115 kg x 4 Did this workout in my school gym, there was no chalk and I failed on 5th rep. Bar slipped from my hands. So I switched to mixed grip and got this: 115 kg x 6  however I rested about 15 seconds between every rep. 
09262014, 06:59 AM  #8 
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26. 9. 2014
Friday Military press bar x 10 30 kg x 6 30 kg x 6 40 kg x 6 40 kg x 6 Pull ups 7 x 3 x BW 3 x 2 x BW Dips 4 x 10 x BW Rear delt flyes 4 x 10 x 35 kg Standing alternating dumbbell curls 3 x 8 x 10 kg Planks 3 x 1 min. 
09282014, 06:34 AM  #9 
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27. 8. 2014
Saturday Incline dumbbell bench press 16 kg x 8 16 kg x 8 18 kg x 8 18 kg x 8 22 kg x 8 Good mornings 50 kg x 15 50 kg x 15 Dumbbell preacher curl 5 kg x 100 Triceps pushdown 30 lbs x 100 
09302014, 11:09 AM  #10 
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29. 9. 2014
Monday Dumbbell bentover rows 16 kg x 10 18 kg x 10 18 kg x 10 18 kg x 10 20 kg x 10 22 kg x 10 Bench press bar x 10 40 kg x 10 40 kg x 10 50 kg x 10 50 kg x 10 60 kg x 6 Clean and press (each rep) bar x 6 30 kg x 6 30 kg x 6 35 kg x 6 35 kg x 6 Alternating dumbbell curls 10 kg x 8 10 kg x 8 10 kg x 9 Rear delt flyes on pec deck 30 kg x 20 30 kg x 20 Leg raises 4 x 10 x BW 
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