29.9.2011 Push

Bench press: 50kg (10)
                    55kg (8-8)

Dips: bw + 5kg (8-8-8)

DB shoulder press: 15kgs (8-7-7, left arm failure)

Chest press machine: 40kg (12-10)

- First clearly noticeable "pump" I've had in my chest.

25.9.2011 Pull

Deadlift: 142,5kg (5)

Rows: 52,5kg (8-8-8, easy)

Chin-ups: bw (8-8-8)

Preacher curls: ez + 7,5kg (12-12)

21.9.2011 Legs

Squat: 87,5kg (12-13-12)

Leg press: 100kg (15)
                 150kg (12)
                 200kg (12-12)

Calves, standing: 30kg (20-20)

19.9.2011 Push

Shoulder DB press: 15kg (8-8-8)

Bench: 60kg (6)
           55kg (7)
           50kg(8) (goal is 3x8)

Dips: bw (8-8) bw+5kg (7-6)

Chest press machine: 2x8

Triceps are burning!

17.9.2011 Pull

Deadlift: 120kg (7-7-7)

Rows: 60kg (7-7)
           50kg (8)

Chin-ups: (7-5-4)

Push/pull/legs

I've been thinking of changing program for a while now, and I've landed on the pretty standard push pull legs routine.

Basically its a 3 day split; one day is pulling movements (deadlift, rows, pullups etc), one day is pushing movements (bench press, shoulder press, dips etc) and the last day is legs (squats, legpress, calves etc + corework maybe).

I'll keep updating.

14.9.2011

Squat: 120kg (3)
          110kg (5-5)

SMP: 45kg (4-3-3)

Android test

Test

12.9.2011

Squat: 117,5kg (4*-5-5, *off balance)

Bench: 60kg (6-7-6, weak upper body)

Cleans: 70kg (5-5-5)

Hopefully 120kg squats on Wednesday!

7.9.2011

Front Squat: 72,5kg (5-5-6)

SMP: 47,5kg (4½-4)
          40kg (6)

PC: 65kg (5-5-5)

5.9.2011

Squat: 115kg (5-5-5, and older lifter told me it was pretty awesome, made my day :D)

Bench: 65kg (4-4-3)

Deadlift: 140kg (5)

31.8.2011

Squat: 115kg (5-4)
           90kg (13)

Power Clean: 60kg (5)
                      62.5kg (5-4)


SMP: 40kg (6-5-5)