My training journal..

[madgeman]

Ok, so having said I couldn't dedicate to a training log, i've decided it would be a nice thing for me to do, so I can look back with nostalgia, and generally track progress.
So brief recap - doing SL 5x5, only on my 1st week. Will put in diet where i remember

Monday:

Squats: 45kg

Bench Press: 55kg

Inverted Rows: 3xF - 15-12-9

Pushups: 3xF - 26-17-12 (Fade!!)

Reverse Crunches: 3x12 with 6kg kettle.

Wednesday:
6:30ish
Double espresso and a banana
7-8 Gym -
Squats: 47.5kg
Overhead Press: 27.5kg (30s rest time - was being hassled)
Deadlifts: 45kg (think i could have gone in slightly higher, but 1st time nerves)
Pullups: 5-4-3 (god they are b*stards!)
Prone Bridges: (plank to me) 1min 30 secs

Legs feeling nice and zingy, enjoyed today, although gym hugely busy at 7am. Off for some porridge now.

[Mutated_Hair]

Good to see you started a journal man!
Best way to keep track of this kinda stuff (=
Good luck with your goals!

Nice INV Rows by the by!
I can only just do 15,15,15 and iv been on this 3 months! lol

[madgeman]

Cheers MH

Ok - Friday:
Gym at 7:30 today - not convinced it's my optimal time, but on a half-day.
Squats - 50kg (When do they get any easier?!)
Bench Press - 57.5kg
Inv Rows: 15 - 12 - 8
Push ups: 30 - 17 - 12
Reverse Crunches 3x12 with 5kg ball.

Diet isn't too bad (did indulge in some wine last night, but generally i'm happy).

[Mutated_Hair]

No probs man dont worry about it =D

[madgeman]

Ding Ding Week 2!

Mon:
Squats - 52.5kg
Overheads - 30kg
Deadlifts - 52.5kg
Chinups - 8-7-4 (really hard when you do full stretch )
Prone bridges (still planks to me!) 1min30sec - full burn in my stomach muscles, straight after chin ups!

Pleasant surprise, had body fat measured with calipers - 14% Still no 6-pack dammit!
Onward and upward

[madgeman]

Wed:
Annoyed with myself, didn't realise the bar i've been using for the bench press is only 10kgs, not the Olympic 20kg

Squats - 55kg

BP - 50kg

Inv Rows - 15-9-6 (in my defence i was distracted by a spider!)

Pushups - 30-18-14

Reverse Crunches - 3x12 with 4kg ball.

[madgeman]

End of week 2 - how time is flying

Fri:
Squats - 57.5kg
Overhead press - 32.5kg
Deadlifts - 60kg
Pullups - I suck! 5-3-1
Prone : 3x30sec one handed alternate.

Have been keeping a diet log this week, and have spotted a pattern - great during the day, not quite so great in the evening - so will work on that.

[madgeman]

yeah, it's not snacks that are the issue, but i'm reluctant to drag my family into my constraints for an evening meal.
This week's dinners have been:
Mon: salmon & watercress tartlet, new potatoes, leeks, salad.
Tues: homemade chicken goujons, a handful of oven chips and salad
Wed: pork kebabs, white rice, salad (kebabs were pork in homemade honey,mustard,soy combo, onion, mushroom, red peppers)
Thurs: pizza and salad..
Fri: i'll probably be cooking pasta tonight!

[madgeman]

Week 3 arrives -
Mon:
After a very unusual weekend of booze saturday night (ah the life of the parent), felt ready to shake off the guilt.

Squats - 60kg. These felt good unti last set, where I tried to go too low, and bent my back a little, so have tweaked something. Feeling tender in my left lower back right now, will see how it is on Wednesday.

BP - 52.5kg (big boys weights!) Needed a spotter (PT) to help, who was a bit of a slave driver to be honest, only allowed me 35 sec rest despite my protestations!

Inv Rows - 15-11-8, no progress, but put it down to good BP, and i don't rest very much between exercises.

Pushups - 30-16-12

Reverse Crunches - 3x12 with 3kg ball.

Done.

[madgeman]

Wed:
Squats - 62.5kg (definitely some stiffness in my lower back, so am going to incorporate more specific stretching).
Overheads - 35kg - (took a 1min30 rest between 4th and 5th sets).
deadlifts - 65kg
chinups - 10-8-6 (very happy with those, probably could have tried to squeeze another on each set).
prones - 1min 30sec

All in all, very happy - no training on Friday - No.1 daughter's 1st Sports day!