Muscle and Brawn Forums
 

Go Back   Muscle and Brawn Forums > Training > Training Logs
Mark Forums Read
Register Articles Members List Search Today's Posts

Notices

Training Logs Keep your training and supplement logs here

Reply
 
Thread Tools Search this Thread Display Modes
Old 12-08-2014, 04:58 PM   #1
lyftmera
Member
New Brawn
Points: 1, Level: 1 Points: 1, Level: 1 Points: 1, Level: 1
Activity: 0% Activity: 0% Activity: 0%
 

Join Date: Nov 2014
Location: Sweden
Posts: 48
Training Exp: 1 year
Training Type: Fullbody
Fav Exercise: squat deadlift
Fav Supp: Beef tenderloin
Reputation: 4126
lyftmera has made some very good postslyftmera has made some very good postslyftmera has made some very good postslyftmera has made some very good postslyftmera has made some very good postslyftmera has made some very good postslyftmera has made some very good postslyftmera has made some very good postslyftmera has made some very good postslyftmera has made some very good postslyftmera has made some very good posts
Default Itīs Never to Late.

Hello MAB!

Iīm pretty new to the gym and lifting the iron, i am 47 years old and my name is Peter and when i started out i was 46 years old. My first experience was 2 weeks of dumbbell training at home wich quickly turned into a gym membership.

This is my 15th month of training and during that time i have been hitting the gym 205 times for a total of 3,4 times a week. Yes, i like to log what i do, and if i can keep up the consistency during the next year while on a solid strength training plan i do think that i can become a strong old man.

I recently bought Steve Shaws e-book Massive Iron, a really good choice i must say, especially since i have hitting the gym the past 6 months without a real plan or a solid progression layout. I did manage to break a 5 month old deadlift record (120-->130kg) a couple weeks ago while also doing rep PR in the backsquat so i must have done something right these past months but there is much room for improvement and thats why i am starting this log.

If anyone is interested in more background on me pls follow the link to my forum introduction.
http://muscleandbrawn.com/forum/intr...ello-guys.html

My current max lifts are:
Bench Press 70kg x2
Highbar Squat 105kg
Sumo deadlift 130kg

I will start out with the Massive Iron 3 day beginner program C.
It is a full body 3 day a week program wich have 7 exercises per day and they are as follow:

Monday.

Squat
Bench Press
Barbelll row
Upright rows
Leg curls/Shrugs
Biceps/Triceps
Calves/Abs

Wednesday

Sumo Deadlift
DB Bench Press
V-bar pulldown, was originally Pull ups but i cant do them yet.
Military press
Leg curls/Shrugs
Biceps/Triceps
Calves/Abs

Friday

Squat
Incline bench press
DB rows
Seated arnold press
Leg curls/Shrugs
Biceps/Triceps
Calves/Abs

This will be done using Steves rep goal system and is about maximizing every set. So there ya go, as allways my posts seem to be way to lengthy, now itīs time to write down my first training entry.
lyftmera is offline   Reply With Quote
Sponsored Links
Old 12-08-2014, 05:24 PM   #2
Squatter
Squatatron
Max Brawn
Points: 27,624, Level: 98 Points: 27,624, Level: 98 Points: 27,624, Level: 98
Activity: 99% Activity: 99% Activity: 99%
 
Squatter's Avatar
 

Join Date: Mar 2011
Location: JimGym/CrewGym
Posts: 10,633
Training Exp: 20 Years
Training Type: Powerbuilding
Fav Exercise: Squat & Deadlift
Fav Supp: Collagen
Reputation: 755126
Squatter is one with Crom!Squatter is one with Crom!Squatter is one with Crom!Squatter is one with Crom!Squatter is one with Crom!Squatter is one with Crom!Squatter is one with Crom!Squatter is one with Crom!Squatter is one with Crom!Squatter is one with Crom!Squatter is one with Crom!
Default

From a fellow Geezer ( I am 50) - I wish you all the best!!

Looks like you have made alot of good choices so far, especially rolling with Steve's wisdom and programming.
__________________
My Favorite Part Of Lifting Is Having The Opportunity
Meet PR's: (May 2014) Raw Natural
Squat 475 lbs
Bench: 286 lbs
Deadlift: 501 lbs
Total: 1262 lbs
Age: 50

Gym PR's:
Squat: 495 lbs
Bench: 300 lbs
Deadlift: 520 lbs
Total: 1315 Lbs
Age 50
Squatter is offline   Reply With Quote
Old 12-08-2014, 05:31 PM   #3
lyftmera
Member
New Brawn
Points: 1, Level: 1 Points: 1, Level: 1 Points: 1, Level: 1
Activity: 0% Activity: 0% Activity: 0%
 

Join Date: Nov 2014
Location: Sweden
Posts: 48
Training Exp: 1 year
Training Type: Fullbody
Fav Exercise: squat deadlift
Fav Supp: Beef tenderloin
Reputation: 4126
lyftmera has made some very good postslyftmera has made some very good postslyftmera has made some very good postslyftmera has made some very good postslyftmera has made some very good postslyftmera has made some very good postslyftmera has made some very good postslyftmera has made some very good postslyftmera has made some very good postslyftmera has made some very good postslyftmera has made some very good posts
Default Week 1 Workout A

I did choose to start somewhat low on the weights to dial in form and because i am not used to do more than 5 reps
on the compound barbell lifts other than empty bar warm ups wich were usually done up to 10 reps.


Barbell Squat.

20 kg x 10 reps
50 kg x 5 reps

55 kg x 12 reps
55 kg x 10 reps
55 kg x 9 reps

Rep goal 30. Reps done 31.

This was interesting, my brain wanted to give up at 5 reps i guess itīs because thatīs what it is used to.
I did get a pump in my heart after the second set.

Barbell Bench Press.

20 kg x 10 reps
30 kg x 6 reps

40 kg x 14 reps
40 kg x 12 reps
40 kg x 10 reps

Rep goal 30. Reps done 36.

It still feels akward benching due to a long time off but the shoulder felt good during the sets.
I tried to involve the whole body from my feet true my legs and hips during every rep.

Bent Over Barbell Row.

40 kg x 16 reps
40 kg x 18 reps
40 kg x 15 reps
40 kg x 14 reps

Rep goal 30. Reps done 63.

I lost count of the sets after i had talked to a guy at the gym so i ended up doing one set to many.
I knew 40kg was a bit low but i wanted to start it at the same weight as the bench for some unknown reason.

Upright Barbell Row.

20 kg x 12 reps
20 kg x 11 reps
20 kg x 11 reps

Rep goal 30. Reps done 34.

This is a new excersice for me so i started with the empty barbell.

Lying Leg Curls.

25 kg x 15 reps
25 kg x 13 reps
25 kg x 11 reps

Rep goal 35. Reps done 39.

I have no clue what the plates in the stack weighs so im just guessing here, i moved 5 plates today and i like to think it was 25kg
There is 18 plates total in the stack.

Barbell Curl.

20 kg x 14 reps
20 kg x 14 reps
20 kg x 13 reps

Rep goal 35. Reps done 41.

Starting a bit low here to but it will get rouch pretty soon im sure.

Standing Barbell Calf Raise.

40 kg x 16 reps
40 kg x 17 reps
40 kg x 14 reps

Rep goal 45. Reps done 47.

Never done this one before, i hade some problems keeping my balance and the the bar was held in my hands.

First impression:

This was a really good workout, i had to force myself to get some extra reps out and on some exercises
i managed to get more reps on the second set than the first.
Itīs all about your mindset and forcing yourself to crank out those
few more reps that allways seem to be hiding somewhere.

I also had to focus alot on form and try to reset before every rep
atleast in the squat where i have a tendency to loose tightness
in the back and forget to get the hips under the bar coming
up from the hole.

Looking forward to wednesdays workout!
lyftmera is offline   Reply With Quote
Old 12-08-2014, 05:37 PM   #4
lyftmera
Member
New Brawn
Points: 1, Level: 1 Points: 1, Level: 1 Points: 1, Level: 1
Activity: 0% Activity: 0% Activity: 0%
 

Join Date: Nov 2014
Location: Sweden
Posts: 48
Training Exp: 1 year
Training Type: Fullbody
Fav Exercise: squat deadlift
Fav Supp: Beef tenderloin
Reputation: 4126
lyftmera has made some very good postslyftmera has made some very good postslyftmera has made some very good postslyftmera has made some very good postslyftmera has made some very good postslyftmera has made some very good postslyftmera has made some very good postslyftmera has made some very good postslyftmera has made some very good postslyftmera has made some very good postslyftmera has made some very good posts
Default

Quote:
Originally Posted by Squatter View Post
From a fellow Geezer ( I am 50) - I wish you all the best!!

Looks like you have made alot of good choices so far, especially rolling with Steve's wisdom and programming.
Thank you squatter, i think Steve is a gem he speaks from his heart and keeps it honest and to the point. Do you have a log i could follow?
lyftmera is offline   Reply With Quote
Old 12-08-2014, 05:44 PM   #5
Squatter
Squatatron
Max Brawn
Points: 27,624, Level: 98 Points: 27,624, Level: 98 Points: 27,624, Level: 98
Activity: 99% Activity: 99% Activity: 99%
 
Squatter's Avatar
 

Join Date: Mar 2011
Location: JimGym/CrewGym
Posts: 10,633
Training Exp: 20 Years
Training Type: Powerbuilding
Fav Exercise: Squat & Deadlift
Fav Supp: Collagen
Reputation: 755126
Squatter is one with Crom!Squatter is one with Crom!Squatter is one with Crom!Squatter is one with Crom!Squatter is one with Crom!Squatter is one with Crom!Squatter is one with Crom!Squatter is one with Crom!Squatter is one with Crom!Squatter is one with Crom!Squatter is one with Crom!
Default

Quote:
Originally Posted by lyftmera View Post
Thank you squatter, i think Steve is a gem he speaks from his heart and keeps it honest and to the point. Do you have a log i could follow?
Yes, i do:

http://muscleandbrawn.com/forum/trai...-ugly-814.html

When I do standing calf raises, I do them on a 45 degree leg press.
__________________
My Favorite Part Of Lifting Is Having The Opportunity
Meet PR's: (May 2014) Raw Natural
Squat 475 lbs
Bench: 286 lbs
Deadlift: 501 lbs
Total: 1262 lbs
Age: 50

Gym PR's:
Squat: 495 lbs
Bench: 300 lbs
Deadlift: 520 lbs
Total: 1315 Lbs
Age 50
Squatter is offline   Reply With Quote
Old 12-08-2014, 08:07 PM   #6
yangwenbin
Senior Member
Brawn
Points: 189, Level: 3 Points: 189, Level: 3 Points: 189, Level: 3
Activity: 0% Activity: 0% Activity: 0%
 
yangwenbin's Avatar
 

Join Date: Mar 2014
Location: Shanghai, China
Posts: 184
Training Exp: 3
Training Type: Complete Chaos!
Fav Exercise: squat
Fav Supp: milk
Reputation: 8372
yangwenbin is a consistent contributoryangwenbin is a consistent contributoryangwenbin is a consistent contributoryangwenbin is a consistent contributoryangwenbin is a consistent contributoryangwenbin is a consistent contributoryangwenbin is a consistent contributoryangwenbin is a consistent contributoryangwenbin is a consistent contributoryangwenbin is a consistent contributoryangwenbin is a consistent contributor
Default

That looks like a great program, you're starting on the right foot!
__________________
1RM PRs
Squat 360
Deadlift 375
Bench 225
BW 176
yangwenbin is online now   Reply With Quote
Old 12-09-2014, 07:40 AM   #7
Tannhauser
Senior Member
Max Brawn
Points: 138,239, Level: 100 Points: 138,239, Level: 100 Points: 138,239, Level: 100
Activity: 28% Activity: 28% Activity: 28%
 
Tannhauser's Avatar
 

Join Date: Mar 2011
Location: UK
Posts: 3,157
Training Exp: 30+
Training Type: Powerlifting
Fav Exercise: Front squat
Fav Supp: Creatine. C'est tout.
Reputation: 355223
Tannhauser is an elite memberTannhauser is an elite memberTannhauser is an elite memberTannhauser is an elite memberTannhauser is an elite memberTannhauser is an elite memberTannhauser is an elite memberTannhauser is an elite memberTannhauser is an elite memberTannhauser is an elite memberTannhauser is an elite member
Default

Welcome Peter. Look forward to reading about your progress.
__________________
Lifetime PRs

Powerlifts: 500/363/573 @ 220 belt only
front squat: 403
dips: bodyweight + 176 x 4
military press: 232
Tannhauser is online now   Reply With Quote
Old 12-09-2014, 07:55 AM   #8
lyftmera
Member
New Brawn
Points: 1, Level: 1 Points: 1, Level: 1 Points: 1, Level: 1
Activity: 0% Activity: 0% Activity: 0%
 

Join Date: Nov 2014
Location: Sweden
Posts: 48
Training Exp: 1 year
Training Type: Fullbody
Fav Exercise: squat deadlift
Fav Supp: Beef tenderloin
Reputation: 4126
lyftmera has made some very good postslyftmera has made some very good postslyftmera has made some very good postslyftmera has made some very good postslyftmera has made some very good postslyftmera has made some very good postslyftmera has made some very good postslyftmera has made some very good postslyftmera has made some very good postslyftmera has made some very good postslyftmera has made some very good posts
Default

Quote:
Originally Posted by Squatter View Post
Yes, i do:

http://muscleandbrawn.com/forum/trai...-ugly-814.html

When I do standing calf raises, I do them on a 45 degree leg press.
Thanks, i will check out your log.

Quote:
Originally Posted by yangwenbin View Post
That looks like a great program, you're starting on the right foot!
Thank you yangwenbin, its up to me to make it work.

Quote:
Originally Posted by Tannhauser View Post
Welcome Peter. Look forward to reading about your progress.
Thanks Tannhauser.
lyftmera is offline   Reply With Quote
Old 12-10-2014, 05:54 AM   #9
lyftmera
Member
New Brawn
Points: 1, Level: 1 Points: 1, Level: 1 Points: 1, Level: 1
Activity: 0% Activity: 0% Activity: 0%
 

Join Date: Nov 2014
Location: Sweden
Posts: 48
Training Exp: 1 year
Training Type: Fullbody
Fav Exercise: squat deadlift
Fav Supp: Beef tenderloin
Reputation: 4126
lyftmera has made some very good postslyftmera has made some very good postslyftmera has made some very good postslyftmera has made some very good postslyftmera has made some very good postslyftmera has made some very good postslyftmera has made some very good postslyftmera has made some very good postslyftmera has made some very good postslyftmera has made some very good postslyftmera has made some very good posts
Default Week 1 Workout B

Standing Military Press.

20 kg x 10 reps
22.5 kg x 10 reps

25 kg x 11 reps
25 kg x 12 reps
25 kg x 10 reps

Rep goal 30. Reps done 33.

Sumo Deadlift.

70 kg x 5 reps
75 kg x 5 reps

80 kg x 5 reps
80 kg x 5 reps

Rep goal 10. Reps done 10.

Dumbbell Bench Press.

12 kg x 14 reps
12 kg x 15 reps
12 kg x 14 reps

Rep goal 35. Reps done 43.

V-Bar Pulldown.

50 kg x 15 reps
50 kg x 16 reps
50 kg x 14 reps

Rep goal 35. Reps done 45.

Barbell Shrug.

40 kg x 13 reps
40 kg x 14 reps
40 kg x 12 reps

Rep goal 35. Reps done 39.

Standing Dumbbell Triceps Extension.

8 kg x 17 reps
8 kg x 16 reps
8 kg x 14 reps

Rep goal 35. Reps done 47.

Sit-Up.

19 reps
17 reps
17 reps

Rep goal AMAP Reps done 53.

AMAP = as many as possible. Iīm not sure if that is the goal on abs, in the template it says 3 sets of ***.

Shrugs and V-bar pulldowns where new to me, i did a short pause at the top of the shrug because thatīs how i was instructed to do, not sure tho if it is needed.
lyftmera is offline   Reply With Quote
Old 12-12-2014, 07:17 AM   #10
lyftmera
Member
New Brawn
Points: 1, Level: 1 Points: 1, Level: 1 Points: 1, Level: 1
Activity: 0% Activity: 0% Activity: 0%
 

Join Date: Nov 2014
Location: Sweden
Posts: 48
Training Exp: 1 year
Training Type: Fullbody
Fav Exercise: squat deadlift
Fav Supp: Beef tenderloin
Reputation: 4126
lyftmera has made some very good postslyftmera has made some very good postslyftmera has made some very good postslyftmera has made some very good postslyftmera has made some very good postslyftmera has made some very good postslyftmera has made some very good postslyftmera has made some very good postslyftmera has made some very good postslyftmera has made some very good postslyftmera has made some very good posts
Default Week 1 Workout C

Squat.

20 kg x 10
40 kg x 10

57.5kg x 12
57.5kg x 11
57.5kg x 11

Rep goal 30 Reps done 34

Incline bench press.

20 kg x 10
30kg x 10

40 kg x 10
40 kg x 11
40 kg x 10

Rep goal 30 Reps done 31

This took a while to setup, i had to carry a bench (heavy things) from the DB area and set it up under a squat stand and try to get the height set accordingly. Will record it next friday so i can get feedback on the setup.

Seated cable row.

50 kg x 16
50 kg x 14
50 kg x 14

Rep goal 35 Reps done 44

This was meant to be DB rows but my shoulder didnt like the exercise it hurt already on rep 3 with only 8kg DB, so i switched to cable rows instead.
I also changed rep goal from 30 to 35 since the exercise changed from DB/BB to something else.

Arnold press.

10 kg x 14
10 kg x 14
10 kg x 14

Rep goal 35 Reps done 42

Leg curls.

30kg x 15
30kg x 13
30kg x 12

Rep goal 35 Reps done 38

Felt really strong during the first set, but set 2 and 3 not so much

Barbell curls.

22.5kg x 14
22.5kg x 13
22.5kg x 12

Rep goal 35 Reps done 39

Barbell calf raises.

42.5kg x 16
42.5kg x 16
42.5kg x 17

Rep goal 45 Reps done 49

Last strength workout of the week, will get som cardio in tomorrow, i will probably try out the concept2 rowing machine in the gym.
Regarding incline bench, am i supposed to start lighter than on regular bench, i have never done incline bench before and i had to fight to reach the rep goal? Iīm wondering if people are weaker doing incline than regular or maybe it shouldnīt be no big difference?

Last edited by lyftmera; 12-12-2014 at 07:23 AM.
lyftmera is offline   Reply With Quote
Reply

Bookmarks


Similar Threads
Thread Thread Starter Forum Replies Last Post
old one - new comer - never too late stef56 Introduce Yourself 4 01-27-2014 03:17 PM
Better late than Never moeheep General Board 5 11-09-2013 11:32 PM
Is it too late? AdamNC Muscle Building and Bodybuilding 30 08-26-2013 08:16 PM
Eating late at night. LindenGarcia18 Nutrition, Diet and Supplements 17 03-27-2013 02:41 PM
Since I was too late for the HydroAmino thread bamazav General Board 0 09-01-2012 07:00 PM

Thread Tools Search this Thread
Search this Thread:

Advanced Search
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump


All times are GMT -5. The time now is 11:35 AM.


Powered by vBulletin® Version 3.8.5
Copyright ©2000 - 2014, vBulletin Solutions, Inc.