Training log: Part 2 of my transformation

[TeAnu]

I decided for some added motivation to do a log. Last year I weighed in at 125kg at 6ft 1. I got my weight down to 100kg and I have been hovering around 100-105kg for the past 6 months. I have been working in the gym on a 5x5 program and getting ready for the new rugby season, so doing a lot of cardio and pre-season training. I haven't played for over 3 years now. I have been asking for advice on what I should do program wise and am looking into changing my program perhaps.

Anyway today;

Squat -
Warmup 5xbar & 5x70kg

5x95kg
5x95kg
5x95kg
5x95kg
5x95kg

Bench -
Warmup 5x40kg
5x55kg
5x55kg
5x55kg
5x55kg
5x55kg

Row - Recently added this in so just gauging weights to use and start increasing each session by 2.5kg.
Warmup 5xbar

5x30kg
5x30kg
5x30kg
5x30kg
5x30kg - bit too light, done some extra reps and felt too comfortable.

3x12 weighted situps with 7kg ball.

Wed;

Sqaut/Incline/ & Deadlift - Going to add Milt Press as well. Or perhaps swap for Incline.

Anyway lets see how my progression gets on (it has been going well up to this point). Also my routine should be changing soon.

[musefan]

Good squats mate! Having a log has helped me loads.

[TeAnu]

Thanks, I hope it helps me a bit more, as already have the motivation from what I came from to now, but sometimes lately I've slipped up and ate garbage all weekend with alcohol!

Squats, love them, my strongest lift, although I can see my bench hitting 70 easily soon.

[musefan]

Garbage and alcohol- its the easy slip! I have recently finished my exams so I was eating crap for a few weeks lol

So what are your short term aims? 150kg squat Too extreme of course lol

[TeAnu]

Exactly my aim, I was doing 3x8 110kg at one point, just getting it gradually back up and then up to 150kg. Aye easy to slip at this time of year, too many 21sts and stuff for me!

[TeAnu]

Took it easy today, done some light lifting with deadlift as hurt my back a little, practicing technique. Little bit disappointed with the weights, hopefully all goes well next few sessions these will be ramped back up to normal.

Squat -
Warm up 5xbar

5x60kg
5x70kg
5x80kg
5x90kg
5x100kg

Incline

5x 2x17.5kg
5x 2x17.5kg
5x 2x17.5kg
5x 2x17.5kg
5x 2x17.5kg

Deadlift
Warmup 5xbar

5x40kg
5x40kg
5x40kg
5x40kg
5x40kg

Milt Press
Warm up 5xbar / 5x 25kg

5x35kg
5x35kg
5x35kg
5x35kg
5x35kg

[TeAnu]

Was pretty good tonight, I can feel my squats coming along nicely, still a good amount left in the tank tonight so should easily beat my PB of 110kg soon.

Squat -
Warmup 10xbar & 5x60

5x100kg
5x100kg
5x100kg
5x100kg
5x100kg

Bench -
Warmup 5xbar, 5x27.5kg & 5x50kg

5x57.5kg
5x57.5kg
5x57.5kg
5x57.5kg
5x57.5kg

Row -
Warmup 5xbar & 5x25kg

5x35kg
5x35kg
5x35kg
5x35kg
5x35kg

Dips 3x8
Barbell Curls 3x8
Tricep Extension 3x8

[TeAnu]

Squat -
Warm up 5xbar, 5x60kg

5x70kg
5x80kg
5x90kg
5x100kg
5x110kg

Incline

5x 2x20kg
5x 2x20kg
5x 2x20kg
5x 2x20kg
5x 2x20kg

Deadlift - Slowly getting it back up, had some issues with my lift, back feels good, it's taken a battering at rugby so all good.
Warmup 5xbar, 5x50kg

5x60kg
5x70kg
5x80kg


Milt Press
Warm up 5xbar / 5x 30kg

5x40kg
5x40kg
5x40kg
5x40kg
5x40kg

3x12 situps with 9kg ball

[TeAnu]

Current Stats;

Age - 21
Height - 186cm
Weight - 105kg (Down from 125kg)
Bf - 25% ( That's a guess, I will post photo and see what you guys think).

[TeAnu]

Done OK tonight, not much more than the main three lifts, been very tired this week and had a tough training session at rugby last night. Can see positive gains though.

Squat -
Warmup 10xbar & 5x70

5x105kg
5x105kg
5x105kg
5x105kg
5x105kg

Bench -
Warmup 5xbar, 5x40

5x60kg
5x62.5kg
5x62.5kg
5x62.5kg
5x62.5kg

Row -
Warmup 5xbar &

5x40g
5x40kg
5x40kg
5x40kg
5x40kg

3x8 curls