Lerhos training log

[Lerho]

Friday 16.4:

general warming up

Standing overhead press, 40kg 1x10, 47kg 1x3, 55kg 1x3, 62kg 1x7
Squat, bar x 12, 45kg 1x6, 55kg 1x5, 65kg 1x5, 70kg 1x3, 80kg 1x3, 90kg 1x8
Straight leg deadlift, 70kg 1x5, 105kg 2x8+15
Weighted chins, 5kg, 2x5+7
Barbell row, 65kg, 2x8+13
Close-grip bench press, 65kg, 2x8+12
Back extension, 5kg 1x15+15
Elevated crunch, 1x15+15

Overall 105 minutes

So, once again friday training done. Weights are getting heavier, but it will still take a while until it starts feel really heavy. Slowly, steady and progressive, that is the way I like it.

[Lerho]

Time for the tuesday workout and the weights are getting heavier.

Tuesday 20.4:

general warming up

Bench, bar x 12, 50kg 1x6, 65kg 1x5, 75kg 1x5, 85kg 1x3, 95kg 1x5.. 5 was my minimum goal, was hoping to get 6 though. Maybe should of tried that sixth rep.

Deadlift, 80kg x 10, 100kg 1x6, 115kg 1x5, 130kg 1x3, 145kg 1x5.. 5 was a goal and I managed that, although barely. Weights felt very heavy today.

Squat, bar x 12, 65kg 1x6, 85kg 2x8.. just managed to get that last set of 8 reps in deep squat.

Weighted dips, 17.5kg 2x8+9.. I am happy with this one.

Sidebends, 35kg 2x15.. went as planned

Crunch (in the machine), 40kg 2x25.. went as planned

Standing barbell calf raises 55kg, 2x30.. went as planned

Overall 105 minutes.

This time I run out of energy..Yesterday evening played about 90min of badminton and today went to work and back by cycling (overall 18km) and I did cycle really fast. Now training is getting interesting because Im getting closer to my limits.