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Old 12-20-2014, 11:24 AM   #1
bencampbell
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Default Beginner's Training Log

I have decided to create this training log so I can keep track of my progress. Feel free to give me feedback on my training or laugh hysterically at my lack of strength. The program I am running is as follows:

Massive Iron Beginner Program C

Workout A (Wednesdays)
Squats - 3 sets - 25 rep goal
Bench Press - 3 sets - 25 rep goal
Barbell Rows - 3 sets - 25 rep goal
Side Laterals - 3 sets - 35 rep goal
Leg Curls/ Shrugs (alternating) - 3 sets - 35 rep goal
Biceps/Triceps (alternating) - 3 sets - 35 rep goal
Calves/Abs (alternating) - 3 sets - 35 rep goal

Workout B (Fridays)
Deadlifts - 2 sets - 5 reps each set
Military Press - 3 sets - 25 rep goal
Pullups - 3 sets - AMRAP
DB Bench Press - 3 sets - 35 rep goal
Leg Curls/ Shrugs (alternating) - 3 sets - 35 rep goal
Biceps/Triceps (alternating) - 3 sets - 35 rep goal
Calves/Abs (alternating) - 3 sets - 35 rep goal

Workout C (Sundays)
Squats - 3 sets - 25 rep goal
Incline Bench - 3 sets - 30 rep goal
Dumbbell Rows - 3 sets - 30 rep goal
Seated Shoulder Press - 3 sets - 30 rep goal
Leg Curls/ Shrugs (alternating) - 3 sets - 35 rep goal
Biceps/Triceps (alternating) - 3 sets - 35 rep goal
Calves/Abs (alternating) - 3 sets - 35 rep goal

Weight is added when the rep goal total is met.

Last edited by bencampbell; 12-21-2014 at 02:38 PM.
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Old 12-21-2014, 07:00 AM   #2
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21st December 2014
Workout C


Due to my pec injury I can't do any pressing or pullups etc.

Squats
50kg x 12
50kg x 10
50kg x 6
Rep goal met

Dumbbell Rows
20kg x 14
20kg x 12
20kg x 11
Rep goal met

Leg Curls
25kg x 13
25kg x 12
25kg x 9
Rep goal not met

Barbell Curls
25kg x 8
25kg x 8
25kg x 6
Rep goal not met

Calf Raises
45kg x 12
45kg x 11
45kg x 10
Rep goal not met

Last edited by bencampbell; 12-21-2014 at 07:55 AM.
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Old 12-24-2014, 11:13 AM   #3
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Default

24th December 2014
Workout A


Pec feeling better. Re-introduced some light pressing.

Squats
52.5kg x 8
52.5kg x 6
52.5kg x 5
Rep goal not met

Bench Press
20kg x 10
20kg x 20
20kg x 20
Rep goal met

Barbell Rows
45kg x 11
45kg x 10
45kg x 8
Rep goal met

Side Laterals
6kg x 16
6kg x 12
6kg x 12
Rep goal met

Shrugs
60kg x 12
60kg x 12
60kg x 12
Rep goal met

Skull Crushers
15kg x 18
15kg x 12
15kg x 12
Rep goal met

Leg Raises
BW x 12
BW x 12
BW x 8
Rep goal not met
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Old 12-24-2014, 06:27 PM   #4
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Default

Looking good, mate. That's some volume!
__________________
1RM PRs
Squat 360
Deadlift 375
Bench 225
BW 176
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Old Yesterday, 08:32 AM   #5
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thanks
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Old Yesterday, 08:39 AM   #6
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26th December 2014
Workout B


Keeping pressing movements light, pec still isn't 100%.

Deadlifts
60kg x 5
60kg x 5

Military Press
15kg x 20
15kg x 20
15kg x 10
Rep goal met

Pullups
Bodyweight x 5
Bodyweight x 6
Bodyweight x 4

Incline DB Bench
10kg x 15
10kg x 15
10kg x 12
Rep goal met

Leg Curls
25kg x 17
25kg x 9
25kg x 7
Rep goal not met

Cable Bicep Curls (feels much better than barbell curls)
35kg x 14
35kg x 10
35kg x 7
Rep goal not met

Calf Raises
47kg x 12
47kg x 11
47kg x 8
Rep goal not met

Last edited by bencampbell; Yesterday at 08:42 AM.
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Old Yesterday, 08:43 AM   #7
bencampbell
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Join Date: Dec 2014
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Fav Exercise: Military Press
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Default

Just watched BBOD's video on how he structures full body workouts. I'll be making some small changes to my current program.
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Old Yesterday, 08:50 AM   #8
bencampbell
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Join Date: Dec 2014
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Training Type: Fullbody
Fav Exercise: Military Press
Reputation: 102
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Default

New version of program:

Workout A (Wednesdays)
Squats - 3 sets - 25 rep goal
Bench Press - 3 sets - 25 rep goal
Pullups - 3 sets - AMRAP
Seated DB OHP - 3 sets - 30 rep goal
Hams/Rear Delts (alternating) - 3 sets - 35 rep goal
Biceps/Triceps (alternating) - 3 sets - 35 rep goal
Calves/Abs (alternating) - 3 sets - 35 rep goal

Workout B (Fridays)
Deadlifts - 2 sets - 5 reps each set
Hammer Strength Incline - 3 sets - 35 rep goal
Leg Press - 3 sets - 35 rep goal
Side Lateral Raises - 3 sets - 35 rep goal
Hams/Rear Delts (alternating) - 3 sets - 35 rep goal
Biceps/Triceps (alternating) - 3 sets - 35 rep goal
Calves/Abs (alternating) - 3 sets - 35 rep goal

Workout C (Sundays)
Squats - 3 sets - 25 rep goal
Military Press - 3 sets - 25 rep goal
Barbell Rows - 3 sets - 25 rep goal
DB Bench Press - 3 sets - 30 rep goal
Hams/Rear Delts (alternating) - 3 sets - 35 rep goal
Biceps/Triceps (alternating) - 3 sets - 35 rep goal
Calves/Abs (alternating) - 3 sets - 35 rep goal
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