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Old 04-03-2010, 06:25 AM   #1
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Location: Scandinavia
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Default Lerhos training log

Hello, for improving my training motivation even more, Im starting my own training journal. All comments and advices are welcome.

The story so farÖ I have always liked sports, and have played a lot of different ball-games in my life. Always been quite a skinny, 187cm with long legs and arms. Then in last couple of years I got something like 25-30kg of fat! A year ago I dieted down to 85kg. Then I thought I need to try something new. So I began weight-training at April 2009, at age of 33. I want to be at the best shape of my life when I turn to 35 at September 2010 and even better shape when I turn to 40. So I want to gain some serious strength and muscle. I eat enough food, train hard, and try to get big strength gains. Every once in a while I will diet to get some bodyfat off. Right now my weight is about 97kg. It seems a lot but because of my long limbs I donít look fat. When I got to my long term strength goals, I will diet my bodyfat to about 10% and progress from there. At least this is the plan. My progression so far:

June 2009:
Bench, 85kg (187 pounds)
Standing overhead press, 55kg (121 pounds)
Squat, 75kg (165 pounds)
Deadlift, 105kg (231 pounds)

November 2009:
Bench, 97.5kg (215 pounds)
Standing military press, 62.5kg (138 pounds)
Squat, 90kg (198 pounds)
Deadlift, 135kg (298 pounds)

March 2010:
Bench, 110kg (243 pounds)
Standing military press, 75kg (165 pounds)
Squat, 110kg (243 pounds)
Deadlift, 170kg (375 pounds)

Im quite a happy about these results so far. Only squat is progressing too slowly comparing to other big excercises. I will try to concentrate it more in the future. Now I will work two months intensively and hoping to see good results in June when Im testing my 1-rep max again.

My short term goals are:
June 2010:
Bench, 115kg (254 pounds)
Standing overhead press, 80kg (176 pounds)
Squat, 122.5kg (270 pounds)
Deadlift, 185kg (408 pounds)

Then I will took 6 weeks off from weight-training at gym and concentrate on getting better aerobic condition and lose some bodyfat (although I will do some weight-lifting at home). And then in August I will begin intensive weight-training again. My strength levels will obviously drop at summer time but I feel confident to be quite a quickly back at the same level as in June.

Im hoping to get to these goals by the end of the year:

December 2010:
Bench, 125kg (275 pounds)
Standing overhead press, 87.5kg (193 pounds)
Squat, 140kg (309 pounds)
Deadlift, 205kg (452 pounds)

Time will tell how it goes. My training philosophy is to train hard two times a week plus an additional home training one day (if I feel that I have recuperated well enough) and doing some cardio 1 or 2 days a week. Also I really want to improve on big compound exercises. Usually my gym training days are Tuesday and Friday but sometimes I switch either day off and do it on Sunday. I have constructed the following program for next two months, fourth week is a deload week. I will begin this program at Tuesday 6.4.

Bench (Wendler)
Deadlift (Wendler)
Squat, 2x8+ max
Weighted dips 2x8+ max
Sidebends 1x15+ max
Crunch (in the machine), 1x15+max
Standing barbell calf raises 1x30 + max

Standing overhead press (Wendler)
Squat (Wendler)
Straight leg deadlift, 2x8+ max
Weighted chins 2x5+ max
Barbell row, 2x8+ max
Close-grip bench press, 2x8+ max
Back extension 1x15+max
Elevated crunch 2x15+ max
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