DarthPenguins log

[DarthPenguin]

Hi

I'm currently workign on a bodypart split mainly consisting of compound exercises as i want to get both bigger and stronger and have found that for me it seems to work better this way.

I have set myself lifting targets i want to achieve as a way of monitoring my progress as well as measuring myself so i can judge improvements

The targets were set at the beginning of 2009 and they are as follows :

Bench : 100kgs
Squat : 135kgs
Trap bar Deadlift : 180kgs

At the beginning of the year my numbers were :

bench : 50kgs x 5 best
squat : 60kgs x 5 best
deadlift : 100kgs x 5 best

I set the targets relatively high as i wanted to really push myself and will start this log as of now with where i am currently then will post new targets at the beginning of 2010

[DarthPenguin]

Back workout

Started off with deadlifts with trap bar (i find it a lot easier to use than the straight bar)

warm up set : 60kgs x 10

130kgs x 5
140kgs x 5
150kgs x 5
160kgs x 5
170kgs x 5

the final set hurt but was pleased!

barbell rows :

70kg x 5 x 4

going to try to gradually increase this til i can do 8 reps then increase the weight again for sets of 3

one are dumbell rows :

32kg x 3 x 12


After this i felt gubbed!! but was productive, am pleased with how my deadlift is progressing but my bench and pressing are lagging well behind and i need to fix that

[BendtheBar]

Welcome to the forum. Looking forward to seeing your progress.

[glwanabe]

Hi Darth,

Looking forward to seeing you on the boards. Will be keeping up with your progress. We are pretty close to each other. Hit it hard!

[kman025]

Welcome man,

Originally Posted by glwanabe

Hi Darth,

Looking forward to seeing uou on the boards. Will be keeping up with your progress. We are pretty close to each other. Hit it hard!

as he said its nice, but both of you got me on most lifts. still nice to have others who aren't complete monsters (yet).

[nighttrain]

log looks good so far, dont worry about the numbers... get your form correct and then lift like hell and the numbers will grow by themselves... we all started some where.

[strkout35]

Originally Posted by nighttrain

log looks good so far, dont worry about the numbers... get your form correct and then lift like hell and the numbers will grow by themselves... we all started some where.

x2

[DarthPenguin]

Leg Workout

Squats :

85kg x 5
90kg x 5
95kg x 5
100kg x 5
105kg x 5

These felt ok so should be able to increase again next week (hopefully!)

Romanian Deadlifts

70kg x 5
75kg x 5
80kg x 5
85kg x 5
90kg x 5

These also felt ok though my grip started to feel tough at the end. Dont want to wear straps though as i want to increase my grip strength too for grappling

lunges (unweighted)

3 x 10

Havent done these before so decided to add them in unweighted til i get the form nailed then will gradually add weight. Am adding these as i have had knee problems in the past and should help with knee stability i hope

superset kettlebell calf raises (standing) and chin ups

28kg kbs in each hand x 3 sets 18reps
chin ups x max reps - managed 4 in 3 sets

decided to add in chin ups as i think my arms are one of the main weak points on several lifts so going to add in a few more arm exercises on my training days

[BendtheBar]

Good workout. I have issues with grip on RDLs as well.

[DarthPenguin]

Chest workout today

Flat bench press

70kg x 5
70kg x 5
70kg x 5
70kg x 5
70kg x 5
85kg x 3 (negative)

Felt pretty tough but better than last week. hopefully it is a sign of improvement. will try to increase to 6 reps on a couple of the sets next week

incline bench press

45kg x 8
45kg x 8
45kg x 7
35kg x 15

Dumbell floor press

15kg x 10
15kg x 10
15kg x 12

Was trying to concentrate on doing these explosively with a 2 sec pause between each rep and a slow negative. Hopefully these will help push through sticking point on the bench presses