My training journal

Simon Dean SG

Saturday, December 9

Push movements:

Flat bench press

60kg x 10, 80kg x 8, 85kg x 5 ,90kg x 2 (All done till my face reddens)

3 sets of bodyweight dips x 10

Push press 40kg x 7, 50kg x 6, 60kg x 5(Halfway between a half squat and a 1/4 squat)

Cable pushdown(Not to failure)150lbx 10, x6, x 6 (30secs or less rest period)

Simon Dean SG

another one from about a week ago

2 December, Friday.

Pull movements:

Deadlift Singles(Did not maxed out) 60kg x 10, 80kg x 3, 100kg x 3, 120kg x 3, 140kg x 3 x 2.

Dumbbell rows(Pulled from floor for every rep)- 40kg x 5 x 3

Barbell upright rows- 40kg x 8, 45kg x 5, 50kg x 5

Nautilus preacher curl for fun- 30kg x 20

Marco_Simone SG

I believe in doing partial reps coz Mike Mentzer said they are good for strength.

I do this 3 times per week,dont know why I can progress much in terms of poundages

Concentration curls(1/4 ROM)-5kg x 10 reps X 10 sets

Univeral bench presses(1/4 ROM)-4 plates 10 reps X 10 sets

Smith machine bench presses(1/8 ROM)-15kg on side x 8 reps X 10 sets.

Leg extensions-3 plates X 5 reps x 1 set

Simon Dean SG

Laughing

Simon Dean SG

Today(upper bod) In order

Smith machine bench press 20kg/side x 12(really wide grip), 30kg/side x 12(really wide grip), 40kg/side x 5.

Free Pushups x 20 x 3 (Done slow and proper)

Upright rows 50kg x 3, 55kg x 3, 60kg x 1, 50kg x 3.

Lat pulldown supersets(less than 10 secs break)- 120lb x 10, 100lb x 10, 80lbs x 10.

Barbell rows 45kg x 10 x 3, freakin dead tired...

3 days ago(lower bod)

Squats 60kg x 20, 80kg x 20

Deadlifts 120kg x 3 x 3(Damn tired)

Leg curl machine (12 stack plates) x 8, x 8

Some Rope skipping...

I only have two days to train this week.

Simon Dean SG

Pre Junior strongman contest training(tyre flip), 9 months ago..

Before march 11 2006 (bear in mind i was weaker than)

Clean and press 40kg x 10, 60kg x 3 x 5

Rack pulls(Pin adjusted to slightly below knee) 60kg x 10, 120kg x 3 x 3

Cheat curls 40kg x 5 , 45 kg x 5 , 40kg x 5

Weighted pushups 10kg on back x 10, 15kg on back x 8, 20kg on back x 6.

Can do more now

Simon Dean SG

Thought i shared with you guys how weak i was last time, i have been keeping training jounrals in my computer ever since i started to track my progress.

*Note that i was a newbie than and did not know terms*

December 22, 2004.14 years old, 85kg.

Barbell chest exercise 20kg x 12, 25kg x 12, 30kg x 8, 35kg x 4.

Dumbbell bicep exercise 3kg x 10 3 sets

the pulley machine 100lb 5 reps, 3 reps, 3 rep.

leg machine, you extend one 30kg for 10 reps 10 sets.

Mr. Green