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Old 07-04-2016, 06:17 PM   #1
Shedman
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Default Shedman's Training Log

Hi guys,

Stats:
Age: 36
Height: 178cms
Current Weight: 94.9kg (209lbs)
Goal Weight: 85kg (185lbs)

Routine:
Workout A
- Bench Press
- Weighted Pull-ups
- Squats
Workout B
- Standing OHP
- Bent Over Barbell Rows
- Deadlifts

Progression:
Training Cycle = 14 training sessions
Workout 01 (A) - 3x3
Workout 02 (B) - 3x3
Workout 03 (A) - 1x4 + 2x3
Workout 04 (B) - 1x4 + 2x3
Workout 05 (A) - 2x4 + 1x3
Workout 06 (B) - 2x4 + 1x3
Workout 07 (A) - 3x4
Workout 08 (B) - 3x4
Workout 09 (A) - 1x5 + 2x4
Workout 10 (B) - 1x5 + 2x4
Workout 11 (A) - 2x5 + 1x4
Workout 12 (B) - 2x5 + 1x4
Workout 13 (A) - 3x5
Workout 14 (B) - 3x5

I'm going to copy over my training sessions that began mid-June, so the journal is up to date. I've been following the BHUD on YouTube for a while and I hope logging my workouts here will help keep me motivated. I also train alone, so I like reading other people's training logs for inspiration. My goal is to get into shape for next summer (December). So I have about 6 months to make it happen

Last edited by Shedman; 07-04-2016 at 06:26 PM.
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Old 07-04-2016, 06:18 PM   #2
Shedman
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Training Cycle 01 - Workout 01 of 14 - Monday 13th June 2016

** Flat Barbell Bench Press **
- 20.0 kgs x 15 reps
- 40.0 kgs x 5 reps
- 50.0 kgs x 5 reps
- 60.0 kgs x 3 reps
- 70.0 kgs x 2 reps
- 80.0 kgs x 1 rep
- 80.0 kgs x 3 reps
- 80.0 kgs x 3 reps
- 80.0 kgs x 3 reps

** Pull Up **
- 5.0 kgs x 3 reps
- 5.0 kgs x 3 reps
- 5.0 kgs x 3 reps

** Barbell Squat **
- 20.0 kgs x 10 reps
- 60.0 kgs x 5 reps
- 80.0 kgs x 5 reps
- 100.0 kgs x 3 reps
- 115.0 kgs x 2 reps
- 125.0 kgs x 1 rep
- 125.0 kgs x 3 reps
- 125.0 kgs x 3 reps
- 125.0 kgs x 3 reps
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Old 07-04-2016, 06:18 PM   #3
Shedman
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Training Cycle 01 - Workout 02 of 14 - Wednesday 15th June 2016

** Overhead Press **
- 20.0 kgs x 10 reps
- 30.0 kgs x 5 reps
- 35.0 kgs x 3 reps
- 40.0 kgs x 2 reps
- 47.5 kgs x 1 rep
- 47.5 kgs x 3 reps
- 47.5 kgs x 3 reps
- 47.5 kgs x 3 reps

** Barbell Row **
- 20.0 kgs x 10 reps
- 40.0 kgs x 5 reps
- 50.0 kgs x 5 reps
- 60.0 kgs x 3 reps
- 70.0 kgs x 2 reps
- 80.0 kgs x 1 rep
- 80.0 kgs x 3 reps
- 80.0 kgs x 3 reps
- 80.0 kgs x 3 reps

** Deadlift **
- 60.0 kgs x 5 reps
- 100.0 kgs x 5 reps
- 120.0 kgs x 3 reps
- 140.0 kgs x 2 reps
- 150.0 kgs x 1 rep
- 150.0 kgs x 3 reps
- 150.0 kgs x 3 reps
- 150.0 kgs x 3 reps
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Old 07-04-2016, 06:19 PM   #4
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Training Cycle 01 - Workout 03 of 14 - Friday 17th June 2016

** Flat Barbell Bench Press **
- 20.0 kgs x 10 reps
- 40.0 kgs x 5 reps
- 50.0 kgs x 5 reps
- 60.0 kgs x 3 reps
- 70.0 kgs x 2 reps
- 80.0 kgs x 1 rep
- 80.0 kgs x 4 reps
- 80.0 kgs x 3 reps
- 80.0 kgs x 3 reps

** Pull Up **
- 5.0 kgs x 4 reps
- 5.0 kgs x 3 reps
- 5.0 kgs x 3 reps

** Barbell Squat **
- 20.0 kgs x 10 reps
- 60.0 kgs x 5 reps
- 80.0 kgs x 5 reps
- 100.0 kgs x 3 reps
- 115.0 kgs x 2 reps
- 125.0 kgs x 1 rep
- 125.0 kgs x 4 reps
- 125.0 kgs x 3 reps
- 125.0 kgs x 3 reps
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Old 07-04-2016, 06:20 PM   #5
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Training Cycle 01 - Workout 04 of 14 - Monday 20th June 2016

** Overhead Press **
- 20.0 kgs x 10 reps
- 30.0 kgs x 5 reps
- 35.0 kgs x 3 reps
- 40.0 kgs x 2 reps
- 47.5 kgs x 1 rep
- 47.5 kgs x 4 reps
- 47.5 kgs x 3 reps
- 47.5 kgs x 3 reps

** Barbell Row **
- 20.0 kgs x 10 reps
- 40.0 kgs x 5 reps
- 50.0 kgs x 5 reps
- 60.0 kgs x 3 reps
- 70.0 kgs x 2 reps
- 80.0 kgs x 1 rep
- 80.0 kgs x 4 reps
- 80.0 kgs x 3 reps
- 80.0 kgs x 3 reps

** Deadlift **
- 60.0 kgs x 5 reps
- 100.0 kgs x 5 reps
- 120.0 kgs x 3 reps
- 140.0 kgs x 1 rep
- 150.0 kgs x 4 reps
- 150.0 kgs x 3 reps
- 150.0 kgs x 3 reps
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Old 07-04-2016, 06:20 PM   #6
Shedman
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Training Cycle 01 - Workout 05 of 14 - Wednesday 22nd June 2016

** Flat Barbell Bench Press **
- 20.0 kgs x 10 reps
- 40.0 kgs x 5 reps
- 50.0 kgs x 5 reps
- 60.0 kgs x 3 reps
- 75.0 kgs x 1 rep
- 80.0 kgs x 4 reps
- 80.0 kgs x 4 reps
- 80.0 kgs x 3 reps

** Pull Up **
- 5.0 kgs x 4 reps
- 5.0 kgs x 4 reps
- 5.0 kgs x 3 reps

** Barbell Squat **
- 20.0 kgs x 10 reps
- 60.0 kgs x 5 reps
- 80.0 kgs x 5 reps
- 100.0 kgs x 3 reps
- 115.0 kgs x 1 rep
- 125.0 kgs x 4 reps
- 125.0 kgs x 4 reps
- 125.0 kgs x 3 reps
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Old 07-04-2016, 06:21 PM   #7
Shedman
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Training Cycle 01 - Workout 06 of 14 - Friday 24th June 2016

** Overhead Press **
- 20.0 kgs x 10 reps
- 30.0 kgs x 5 reps
- 35.0 kgs x 3 reps
- 42.5 kgs x 2 reps
- 47.5 kgs x 4 reps
- 47.5 kgs x 4 reps
- 47.5 kgs x 3 reps

** Barbell Row **
- 20.0 kgs x 10 reps
- 40.0 kgs x 5 reps
- 50.0 kgs x 5 reps
- 60.0 kgs x 3 reps
- 75.0 kgs x 2 reps
- 80.0 kgs x 4 reps
- 80.0 kgs x 4 reps
- 80.0 kgs x 3 reps

** Deadlift **
- 60.0 kgs x 5 reps
- 100.0 kgs x 5 reps
- 120.0 kgs x 3 reps
- 140.0 kgs x 1 rep
- 150.0 kgs x 4 reps
- 150.0 kgs x 4 reps
- 150.0 kgs x 3 reps
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Old 07-04-2016, 06:21 PM   #8
Shedman
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Join Date: Jul 2016
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Training Cycle 01 - Workout 07 of 14 - Monday 27th June 2016

** Flat Barbell Bench Press **
- 20.0 kgs x 10 reps
- 40.0 kgs x 5 reps
- 50.0 kgs x 5 reps
- 60.0 kgs x 3 reps
- 75.0 kgs x 1 rep
- 80.0 kgs x 4 reps
- 80.0 kgs x 4 reps
- 80.0 kgs x 4 reps

** Pull Up **
- 5.0 kgs x 4 reps
- 5.0 kgs x 4 reps
- 5.0 kgs x 4 reps

** Barbell Squat **
- 20.0 kgs x 10 reps
- 60.0 kgs x 5 reps
- 80.0 kgs x 5 reps
- 100.0 kgs x 3 reps
- 115.0 kgs x 1 rep
- 125.0 kgs x 4 reps
- 125.0 kgs x 4 reps
- 125.0 kgs x 4 reps
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Old 07-04-2016, 06:22 PM   #9
Shedman
Lifting in my Shed
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Join Date: Jul 2016
Posts: 45
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Training Cycle 01 - Workout 08 of 14 - Friday 1st July 2016

** Overhead Press **
- 20.0 kgs x 10 reps
- 30.0 kgs x 5 reps
- 35.0 kgs x 3 reps
- 42.5 kgs x 2 reps
- 47.5 kgs x 4 reps
- 47.5 kgs x 4 reps
- 47.5 kgs x 4 reps

** Barbell Row **
- 20.0 kgs x 10 reps
- 40.0 kgs x 5 reps
- 60.0 kgs x 3 reps
- 75.0 kgs x 2 reps
- 80.0 kgs x 4 reps
- 80.0 kgs x 4 reps
- 80.0 kgs x 4 reps

** Deadlift **
- 60.0 kgs x 5 reps
- 100.0 kgs x 3 reps
- 120.0 kgs x 2 reps
- 140.0 kgs x 1 rep
- 150.0 kgs x 4 reps
- 150.0 kgs x 4 reps
- 150.0 kgs x 4 reps
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Old 07-04-2016, 06:22 PM   #10
Shedman
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Training Cycle 01 - Workout 09 of 14 - Sunday 3rd July 2016

** Flat Barbell Bench Press **
- 20.0 kgs x 10 reps
- 40.0 kgs x 5 reps
- 60.0 kgs x 3 reps
- 75.0 kgs x 2 reps
- 80.0 kgs x 5 reps
- 80.0 kgs x 4 reps
- 80.0 kgs x 4 reps

** Pull Up **
- 5.0 kgs x 5 reps
- 5.0 kgs x 4 reps
- 5.0 kgs x 4 reps

** Barbell Squat **
- 20.0 kgs x 10 reps
- 60.0 kgs x 5 reps
- 80.0 kgs x 3 reps
- 100.0 kgs x 2 reps
- 115.0 kgs x 1 rep
- 125.0 kgs x 5 reps
- 125.0 kgs x 4 reps
- 125.0 kgs x 4 reps
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