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Old 07-16-2014, 06:38 AM   #1
skshogun
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Talking Shogun's journey

Hi everybody,

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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Old 07-16-2014, 07:14 AM   #2
BobbyMac
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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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Old 09-17-2014, 01:31 PM   #3
skshogun
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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
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Old 09-20-2014, 02:44 PM   #4
skshogun
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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
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Old 09-22-2014, 12:29 PM   #5
skshogun
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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
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Old 09-25-2014, 12:17 AM   #6
skshogun
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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
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Old 09-26-2014, 06:51 AM   #7
skshogun
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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.
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Old 09-26-2014, 06:59 AM   #8
skshogun
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Points: 207, Level: 4 Points: 207, Level: 4 Points: 207, Level: 4
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Posts: 15
Training Exp: 10 months
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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.
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Old 09-28-2014, 06:34 AM   #9
skshogun
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Points: 207, Level: 4 Points: 207, Level: 4 Points: 207, Level: 4
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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
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Old 09-30-2014, 11:09 AM   #10
skshogun
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Points: 207, Level: 4 Points: 207, Level: 4 Points: 207, Level: 4
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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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