Blue0123 - First Timer Training Log

[blueo123]

Cheers for the comments! Think I need to some mobility & flex exercises. Achilles are starting to ache a bit after squats! Yeh I'm starting to eat a lot more now, just need to eat the right foods and the right time. Cut sweet, chocs, cake, etc out my diet now. Been 4 weeks off that and still going strong.

Fri 31st Oct
==========
Squat - 57.5
Overhead Press - 32.5kg (went from Barbells to the olympic bar today & found it alot harder even though the weight was the same - may have t deload on this one and work up using the new bar)
Deadlift - 55kg
Pull ups - 12, 12, 10
Prone Bridges

4 weeks done now and feeling good!

[blueo123]

Cheers for the comment! OK cool I'll have a look at a few of the exercises.

Friday 29th Oct
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Squat - 57.5
Overhead Press - 32.5kg
Deadlift - 55kg
Pull ups - 12, 12, 10 (52.5kg assist)
Prone Bridges

[blueo123]

Mon 1st Nov
==========
Squats - 60kg
Bench Press - 45kg
Bent over rows - 40kg
Push ups - 25, 13, 13
Reverse Crunch - 12, 12, 12

Starting to feel the Squats, Bench and rows big time now! Hope I can keep inc. the weight for a few more weeks!

[blueo123]

Wed 4th Nov
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Squat - 62.5kg
Overhead Press - 35kg - missed the last rep on the last set shall I continue to add weight on the bar?
Deadlift - 60kg
Chin ups - 6, 4, 4
Reverse Crunch - 3x12

I've swapped when I do reverse crunch and prone bridges as my lower back is still aching from the deadlift when i do bridge. Hope this is cool?

Still doing one set of deadlifts? Do i ever increase the sets on this exercise?

Going to start looking at my diet in detail. Need to increase food intake.

[blueo123]

Accidently write Friday in twice! Couldn't see the message but didn't realise it was on page 2.

[blueo123]

Fri 6th Oct
=========
Squat - 65kg
Bench Press - 47.5kg
Bent over Rows - 42.5kg
Push ups - 29, 16, 12
Prone Bridges - 3x45secs

Struggled on the Bent over Rows this week. Managed to get all reps and sets out though. Form went a bit at the end though. Will be benching a personal best next time I do Bench Press so I'm seeing an improvement already!

[blueo123]

Mon 9th Nov
==========
Squat - 67.5kg
Overhead Press - 37.5kg / 35kg (had to drop down to 35kg for the 4th & 5th sets as only managed 3 reps on the 3rd set) I'll try 37.5kg again next session and if I stall again deload the weight by 10%.
Deadlift - 65kg
Pull ups - 12, 10 , 8 (45kg assist)
Reverse Crunch - 12, 12, 12 (I'm decreasing the dumbell I'm using as a counterweight every time I feel its getting easy)

Had a twinge in the shoulder today doing overhead's. Struggle getting the weight up to my chest before pressing it as I move through the sets.

[blueo123]

Wed 12th Nov
===========
Squat - 70kg
Bench Press - 50kg
Inverted Row - 45kg x 1, 35kg x 4 (Had to drop down due to lower back ache)
Push ups - 28, 13, 13
Prone Bridges - 3 x 45sec

Having lower back issues. Apparently had a history of it my family and doing heavier weights is bringing it on and the fact I sit at a desk all day. Hoepfully it reduces as my form gets better!

[Munnings]

hey blue your stats have improved heaps since you first started this log!
how does it feel to have met your goal for squats, and to be so close to all the others and still have another month to reach them!?
keep it up man!

[blueo123]

Yeh its very encouraging! Things are starting to slow but I'm going to carry on pushing for more! I'm still off the sweets, chocolate, junk food, etc and starting to see results in the body! I'll try and get some pics up on here soon!

[blueo123]

Monday 16th Nov
==============
Squat - 75kg
Bench Press - 52.5kg
Bent over rows - 37.5kg
Press ups - 28, 12, 10
Prone Bridges - 3x45sec

[blueo123]

Wed 18th Nov
============
Squat - 77.5kg
Overhead Press - 35kg
Deadlift - 70kg
Chin Ups - 6, 5, 4
Reverse Crunches - 3x12

missed the friday workout last week so going to do an extra workout this week on the sunday!

starting to drink protein shakes after workouts now as I'm not putting any weight on. Do i need to be drinking 2 a day though?