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Old 03-23-2013, 09:11 AM   #1 (permalink)
OHDL
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Default OHDL's Log - One rep at a time.
My name is Ross I've recently turned 21 and have never really taken training too seriously until very recently. Im hoping to keep my long strength journey on this site. I'll be doing an upper/lower split based on the rep goal system + The early intermediate strength and muscle building workout found on this site.

Deadlift 100kgx5, 120kgx2, 150kgx1 [PR]
127.5kg@ 8x1, 1x2 (9mins)

Squat 87.5kg x8,x6,x6. = 20 reps

Leg curls 40 kg x12, 10, 12, 10. - have done these alot heavier but it kills my knee's.

DB shrugs 30kgx10, 35kgx10, 40kgx10.

BB Shrugs 80kgx10, 100kgx10.
Last edited by OHDL; 03-23-2013 at 09:17 AM.
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Old 03-23-2013, 09:23 AM   #2 (permalink)
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Welcome! Glad to see you logging
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Old 03-24-2013, 06:47 AM   #3 (permalink)
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well done on the DL pr, good lifting.
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squat 140kg for reps

benchpress 120kg for reps

deadlift 180kg for a few reps

bw ohp maybe one day
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Old 03-24-2013, 11:34 AM   #4 (permalink)
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Great start. Here for the ride
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Old 03-24-2013, 07:21 PM   #5 (permalink)
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Old 03-28-2013, 07:32 PM   #6 (permalink)
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Thanks for the warm welcome, big motivation.
I don't think I mentioned my weight, 176lbs/80kg.
My last lower body day was an 85kg squat not 87.5kg, my bad.

March 27 th
Press 47.5kg x 4,4,3.
Cgbp 52.5kg x 8,8,6.
BB row 62.5kg x 8,8,7 [PR]
Weighted chins BW + 10lbs 7,6,5
Tri pushdown 28 kg x 11,11.
Hammer curls 12.5kg x 8,7.

March 28th
Squat 87.5kg 7,6,6.
RDL 85kg x 9,8.
Leg press 100kg x 20. 110kg x 17,17,14,14.
Leg curls 55kg x 12,12,12,11.
Weighted decline sit ups 6kg x 12,12,11
calf raises 50reps.
Last edited by OHDL; 03-28-2013 at 07:40 PM. Reason: Note
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Old 03-28-2013, 07:56 PM   #7 (permalink)
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Welcome aboard. Keep it strong and good log. Enjoy!!!
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Old 03-29-2013, 01:04 AM   #8 (permalink)
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Good job, keep it up.
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Old 03-29-2013, 12:35 PM   #9 (permalink)
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Congrats on the progress.
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Old 03-29-2013, 12:37 PM   #10 (permalink)
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great first update. keep em com in
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