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  1. #1
    Aussie Brah sk2000's Avatar
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    SK's lifting log

    Hey all, SK here.

    Short backstory:
    I am 14 years old, and a 6 foot 200 pound walking muscle. Ok not really. I'm 5 foot 7 and weigh in at 136 pounds (61.8kg).
    I first got into lifting when my school did a gym education unit. Since then, I've been lifting 4 days a week for 2 months. I started on an upper/lower split, but now I want to reset and focus on my strength, which is why I'm doing Babylover's SS.
    Before I ever set foot in a gym, I have always been pretty muscley and lean. I don't know why, I guess it's just my genetics. But alas, this 6 foot walking muscle was not very strong (which is why I'm doing a strength routine).

    Current lifts:
    Squat - 132.2 (60kg)
    Bench - 132.2 (60kg)
    Deadlift - 167 (75kg)

    Don't neg me for these weak lifts, they'll all be at 300 pounds soon lol.

    Nutrition:
    My maintenance calories is around 2500, and I try to eat 2700-2800 every day. This is kinda hard lol. I know I'm in a surplus of 100 calories (adding an extra protein shake to my diet) but to get another 200 I usually try to eat more at the dinner table every night.
    I only eat healthy food, I do not dirty bulk!

    Current supplements:
    Whey protein (for more massive gainz).
    That's all.

    Hope to see this log and Babylover's SS help me reach my strength goals.
    Last edited by sk2000; 07-04-2016 at 05:37 AM.
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  2. #2
    Aussie Brah sk2000's Avatar
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    First entry, woohoo! Did day 1 of Babylover's today. Heres how it went:

    Weight in (same day as above post) - 136.2lbs (61.8kg)

    3x5 Squats
    Warmup - 88lbs (40kg)
    2 - 159.8lbs (72.5kg)
    3 - 159.8lbs (72.5kg)

    Awesome, I was able to add 27.8 pounds to my squat.

    3x5 Bench
    Warmup - 88lbs (40kg)
    2 - 137.7lbs (62.5kg)
    3 - 137.7lbs (62.5kg)

    Added 5.5 pounds from last time, which is what Babylover's suggested.

    2x8 Chinups
    Warmup - Bodyweight
    2 - Bodyweight + 5kg

    Was just able to do 5kg with 8 reps.

    3x5 Rows
    Warmup - 88lbs (40kg)
    2 - 110.2lbs (50kg)
    3 - 110.2lbs (50kg)

    First time I have done rows this heavy.. it hurts!

    3x10 Cable rows
    Warmup - 75lbs (34kg)
    2 - 95lbs (43kg)
    3 - 95lbs (43kg)

    I realised that I had been doing these wrong a few days ago. Was pulling too much with my arms. Did it properly today and my back is a lot more sore!

    3x10 Preacher Curls
    Warmup - 44lbs (20kg)
    2 - 49.6lbs (22.5kg)
    3 - 49.6lbs (22.5kg)

    Preacher curls are my favourite bicep exercise. Always work them hard

    Overall I did well with the first day. Got me sweating pretty early in the workout.
    Last edited by sk2000; 07-04-2016 at 06:37 PM.
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  3. #3
    Aussie Brah sk2000's Avatar
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    Day 2
    Weigh in: 137.3lbs (62.3kg)

    Did a 20 minute HIIT session today. Back to lifting tomorrow.
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  4. #4
    Aussie Brah sk2000's Avatar
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    Day 3
    Weigh in: 137.7lbs (62.3kg)

    3 sets of Front Squats
    Warmup - 5x40kg (88lbs)
    2 - 5x60kg (132.2lbs)
    3 - 5x60kg (132.2lbs)

    Added 2.5kg from last time I did them, which was 57.5kg.

    3 sets of Overhead Press
    Warmup - 5x20kg (44lbs)
    2 - 5x30kg (66lbs)
    3 - 5x40kg (88lbs)

    Heaviest I've gone on Overhead Press. I can't remember how much weight I did last time I did these, but I think it was 30kg.

    3 sets of Deadlifts
    Warmup - 5x50kg (110.2lbs)
    2 - 5x80kg (176.4lbs)
    3-5x80kg (176.4lbs)

    Ahh deadlifts, my favourite part of the week (srs). I realised that I had done 2 more sets than I should have. Not sure if it's a good thing that I increased the amount of sets. But hey, it went up 5kg

    2 sets of Dips
    1 - 10xBodyweight
    2 - 7xBodyweight

    Dips put a lot of tension on my ribs for some reason.. I did dips on the parallel bar, maybe if I do them on the ground my chest won't hurt? We'll see next time.

    3 sets of Skullcrushers
    Warmup - 10x20kg (44lbs)
    2 - 10x25kg (55lbs)
    3 - 10x25kg (55lbs)

    My favourite tricep exercise.

    Overall:
    Good workout, felt the pump in no time.
    Also, I started reading Arnold's Encyclopedia of Modern Bodybuilding the other day, I'm on page 148 now. It is a really good read so far, recommend it to anyone wanting to find a good book about bodybuilding.
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  5. #5
    Aussie Brah sk2000's Avatar
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    Day 4: Rest
    Weigh in: 63kg

    15 min HIIT cardio session.
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  6. #6
    Aussie Brah sk2000's Avatar
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    Day 5: Workout A

    Weight: 63kg

    3 sets of Bench Press
    Warmup - 10xBarbell Weight
    1 - 6x40kg (88lbs)
    2 - 5x62.5kg (137.8lbs)
    3 - 5x62.5kg (137.8lbs)

    Wasn't able to go higher on these. I may have to progress weekly on Bench instead of every session.

    3 sets of Back Squat
    Warmup - 10xBarbell
    1 - 6x40kg (88lbs)
    2 - 5x72.5kg (160lbs)
    3 - 5x77.5kg (160lbs)

    Added 5kg

    2 sets of Chin Ups
    1 - 10xBodyweight
    2 - 8xBW+5kg (11lbs)

    3 sets of Barbell Rows
    Warmup - 10xBarbell
    1 - 6x32.5kg (71.7lbs)
    2 - 47.5kg (104.7lbs)
    3 - 47.5kg (104.7lbs)

    Added 7.5kg

    3 sets of Seated Cable Rows
    1 - 75lbs (34kg)
    2 - 95lbs (43kg)
    3 - 95lbs (43kg)

    2 Tri-sets of EZ-Bar Curl, Preacher Curl, Incline DB Curl
    EZ-Bar Curl - 10x22.5kg (50lbs)
    Preacher Curl - 12x22.5kg (50lbs)
    Incline DB Curl - 6x9kg (19.8lbs) each arm

    Wanted to try something new. This really killed my biceps lol.

    Overall
    Really good workout. Kinda disappointed about my Bench not going up though.
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  7. #7
    Aussie Brah sk2000's Avatar
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    Day 6: Full Rest

    Weight: 62.6kg
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  8. #8
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    Day 7: Workout B
    Weight: 62.1kg
    Average weight for the week: 62.4kg

    3 sets of Front Squats
    Warmup - 10xBarbell
    1 - 10x40kg (88lbs)
    2 - 6x62.5kg (93.7lbs)
    3 - 5x65kg (143.3lbs)

    Added 5kg

    3 sets of Overhead Press
    Warmup - 10xBarbell
    1 - 10x32.5kg (71.65lbs)
    2 - 5x40kg (88lbs)
    3 - 1x42.5kg (93.7lbs)

    I don't know why but I had no energy for OHP. I could only do 1 rep for the last set.. Maybe it's because I did this workout in the morning instead of the usual afternoon.

    3 sets of Deadlifts
    Warmup - 10xBarbell
    1 - 10x32.5kg (71.65lbs)
    2 - 6x80kg (176.73lbs)
    3 - 5x85kg (187.4lbs)

    Energy was back up for Deadlifts.. slowly approaching 200 pounds

    2 sets of Dips
    Warmup - 10xBodyweight
    1 - 10xBodyweight + 10kg (22lbs)
    2 - 10xBodyweight + 10kg (22lbs)

    2 supersets of Skull Crushers and Overhead Tricep Extension
    Skull Crushers set 1 - 10x22.5kg (49.6lbs)
    Overhead Tricep Extension set 1 - 10kg (22lbs) each arm
    Skull Crushers set 2 - 10x22.5kg (49.6lbs)
    Overhead Tricep Extension set 2 - 10kg (22lbs) each arm

    Overall:
    Didn't have as much energy as usual for this workout. I think I'm starting to develop some good mind muscle connection though.
    Last edited by sk2000; 07-10-2016 at 12:33 AM.
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  9. #9
    Aussie Brah sk2000's Avatar
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    Day 8: Workout A

    Weight: N/A

    3 sets of Bench Press
    Warmup - 10xBarbell Weight
    1 - 6x40kg (88lbs)
    2 - 5x60kg (137.8lbs)
    3 - 3x60kg (137.8lbs)

    Wasn't able to go higher.

    3 sets of Back Squat
    Warmup - 10xBarbell
    1 - 6x40kg (88lbs)
    2 - 5x72.5kg (176.3lbs)
    3 - 5x80kg (160lbs)

    Added 2.5kg

    2 sets of Chin Ups
    1 - 8xBodyweight + 5kg(11lbs)
    2 - 8xBW+5kg (11lbs)

    3 sets of Barbell Rows
    Warmup - 10xBarbell
    1 - 8x32.5kg (71.7lbs)
    2 - 6x47.5kg (104.7lbs)
    3 - 6x52.5kg (115.7lbs)

    Added 5kg

    3 sets of Seated Cable Rows
    1 - 75lbs (34kg)
    2 - 95lbs (43kg)
    3 - 95lbs (43kg)

    2 Supersets of EZ-Bar Curl, Concentration Curls
    EZ-Bar Curl set 1 - 10x27.5kg (60.6lbs)
    Concentration Curls set 1 - 10kg (22lbs) each arm
    EZ-Bar Curl set 2 - 10x27.5kg (60.6lbs)
    Concentration Curls set 2 - 10kg (22lbs) each arm
    Concentration Curls dropset - 8kg (17.6lbs) each arm

    Good bicep workout.

    Overall:
    I had little energy for this workout. I just came back from a 2 and a half hour car ride..
    Wednesday I'll be a lot more energized

    My triceps are killing from yesterday..
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  10. #10
    Aussie Brah sk2000's Avatar
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    Day 9: Cardio:
    1 hour hockey training.

    Weight: 62.7kg
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  11. #11
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    Day 10: Workout B
    Weight: 62.6kg

    3 sets of Front Squats
    Warmup - 10x20kg (44lbs)
    1 - 10x40kg (88lbs)
    2 - 6x65kg (143.3lbs)
    3 - 5x67.5kg (148.8lbs)

    Added 2.5kg

    3 sets of Overhead Press
    Warmup - 10xBarbell
    1 - 10x32.5kg (71.65lbs)
    2 - 5x40kg (88lbs)
    3 - 5x40kg (88lbs)

    Went down to 40kg. I don't know why but I just didn't want to go any more than this.

    3 sets of Deadlifts
    Warmup - 10xBarbell
    1 - 10x32.5kg (71.65lbs)
    2 - 6x85kg (176.73lbs)
    3 - 5x87.5kg (193lbs)

    Added 2.5kg

    2 sets of Dips
    1 - 10xBodyweight + 10kg (22lbs)
    2 - 10xBodyweight + 10kg (22lbs)

    2 supersets of Skull Crushers and Overhead Tricep Extension
    Skull Crushers set 1 - 10x22.5kg (49.6lbs)
    Overhead Tricep Extension set 1 - 10x10kg (22lbs) each arm
    Skull Crushers set 2 - 10x22.5kg (49.6lbs)
    Overhead Tricep Extension set 2 - 10x10kg (22lbs) each arm
    Overhead Tricep Extension dropset - 7x8kg (17.64lbs) each arm

    Overall:
    Good energy for this workout, especially considering I did it after hockey training. Need to work on form for deadlifts, it's good but not perfect. I might slow down the progression a bit. As much as I want to progress faster, I'm scared I will reach a plateau faster and run the risk of injury.
    Last edited by sk2000; 07-13-2016 at 04:50 AM.
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  12. #12
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    Day 11: Full Rest
    Weight: 63.2kg
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  13. #13
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    Day 12: Workout A

    Weight: 63.5kg

    3 sets of Bench Press
    Warmup - 10x17.5kg
    1 - 8x40kg
    2 - 5x60kg
    3 - 3x62.5kg

    Even though I only added 2.5kg I am fairly satisfied with Bench today. The reps came out a lot easier and I didn't really struggle to get my last rep until the third set.

    3 sets of Back Squat
    Warmup - 10x32.5kg
    1 - 6x42.5kg
    2 - 6x80.5kg
    3 - 5x82.5kg

    Added 2.5kg

    3 sets of Barbell Rows
    Warmup - 10xBarbell
    1 - 8x32.5kg
    2 - 6x52.5kg
    3 - 5x55kg

    Added 2.5kg

    2 sets of Chin Ups
    1 - 8xBodyweight + 5kg
    2 - 6xBW+5kg
    3 - 4xBW+5kg

    Back was more fatigued for these because I accidentally did them after Rows instead of before.

    3 sets of Seated Cable Rows
    1 - 75lbs (34kg)
    2 - 95lbs (43kg)
    3 - 95lbs (43kg)

    2 Supersets of EZ-Bar Curl, Incline DB Curls
    EZ-Bar Curl set 1 - 10x27.5kg (60.6lbs)
    Incline DB Curls set 1 - 10kg (22lbs) each arm
    EZ-Bar Curl set 2 - 10x27.5kg (60.6lbs)
    Incline DB Curls set 2 - 10kg (22lbs) each arm
    Incline DB Curls dropset - 8kg (17.6lbs) each arm

    Overall:
    Very good workout. I feel that I should up the intensity (rest shorter between sets) but I don't know if that's a good idea for this routine..
    Last edited by sk2000; 07-15-2016 at 03:15 AM.
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  14. #14
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    Day 13: Cardio
    1 hour hockey game.

    Weight: 62.6kg

    Edit: Forgot to add original BF% to my first post. It was 11.2% when I started.
    Last edited by sk2000; 07-16-2016 at 01:18 AM.
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    Day 14: Workout B
    Weight: 63kg
    Average weight for the week: 62.9kg
    BF: 10.9%

    3 sets of Front Squats
    Warmup - 10x20kg
    1 - 10x40kg
    2 - 6x65kg
    3 - 5x67.5kg

    Didn't add anything.

    3 sets of Seated Overhead Press
    Warmup - 10x17.5kg
    1 - 10x35kg
    2 - 5x40kg
    3 - 3x42.5kg

    3 sets of Deadlifts
    Warmup - 10x22.5kg
    1 - 10x32.5kg (71.65lbs)
    2 - 6x87.5kg
    3 - 3x90kg

    Added 2.5kg

    2 sets of Dips
    1 - 10xBodyweight + 10kg
    2 - 10xBodyweight + 10kg

    2 supersets of Skull Crushers and Overhead Tricep Extension
    Skull Crushers set 1 - 10x22.5kg
    Overhead Tricep Extension set 1 - 10x10kg each arm
    Skull Crushers set 2 - 10x22.5kg
    Overhead Tricep Extension set 2 - 10x10kg each arm
    Overhead Tricep Extension dropset - 7x8kg each arm
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    Day 15: Workout A

    Weight: 63kg

    3 sets of Bench Press
    Warmup - 10x17.5kg
    1 - 8x40kg
    2 - 2x62.5kg
    3 - 3x62.5kg

    3 sets of Back Squat
    Warmup - 10x32.5kg
    1 - 6x42.5kg
    2 - 6x80.5kg
    3 - 5x82.5kg

    2 sets of Chin Ups
    1 - 10xBodyweight + 5kg
    2 - 6xBW+5kg

    3 sets of Barbell Rows
    Warmup - 10xBarbell
    1 - 8x32.5kg
    2 - 6x52.5kg
    3 - 5x55kg

    3 sets of Seated Cable Rows
    1 - 75lbs (34kg)
    2 - 95lbs (43kg)
    3 - 95lbs (43kg)

    2 Supersets of EZ-Bar Curl, Preacher Curls
    EZ-Bar Curl set 1 - 10x27.5kg (60.6lbs)
    Preacher Curls set 1 - 10x27.5kg (60.6lbs)
    EZ-Bar Curl set 2 - 10x27.5kg (60.6lbs)
    Preacher Curls set 2 - 10x27.5kg (60.6lbs)

    Overall:
    Didn't progress on anything today.. but that's ok I guess, it was a good workout, and I'm still trying to nail the form.
    Last edited by sk2000; 07-19-2016 at 01:39 AM.
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    Day 16: Cardio
    1 hour hockey training.

    Weight: ~63.1kg
    Wasn't able to get exact weight because I had eaten before weighing myself (but I subtracted the weight of the food).
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  18. #18
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    Day 17: Workout B
    Weight: 63kg

    3 sets of Front Squats
    Warmup - 10x20kg
    1 - 10x40kg
    2 - 6x65kg
    3 - 5x67.5kg

    Didn't add anything.. again.

    3 sets of Seated Overhead Press
    Warmup - 10x17.5kg
    1 - 10x35kg
    2 - 5x40kg
    3 - 5x42.5kg

    Didn't add anything but I was able to do 5 reps instead of 3 on 42.5kg.

    3 sets of Deadlifts
    Warmup - 10x22.5kg
    1 - 10x32.5kg (71.65lbs)
    2 - 6x87.5kg
    3 - 3x90kg

    Didn't add anything - still trying to get the form right.

    2 sets of Dips
    1 - 10xBodyweight + 10kg
    2 - 10xBodyweight + 15kg

    2 supersets of Close-Grip Bench Press and Overhead Tricep Extension
    Close-Grip Bench Press set 1 - 10x25kg
    Overhead Tricep Extension set 1 - 10x10kg each arm
    Close-Grip Bench Press set 2 - 10x32.5kg
    Overhead Tricep Extension set 2 - 10x10kg each arm

    First time doing close-grip BP.

    Overall
    Good workout, and I'm happy with my OHP.
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  19. #19
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    Day 18: Full rest
    Weight: 63.1kg

    Weight isn't going up at all this week!
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  20. #20
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    Day 19: Workout A

    Weight: 63.8kg

    3 sets of Bench Press
    Warmup - 10x17.5kg
    1 - 8x40kg
    2 - 5x62.5kg
    3 - 2x65kg

    3 sets of Back Squat
    Warmup - 10x32.5kg
    1 - 6x42.5kg
    2 - 5x82.5kg
    3 - 5x82.5kg

    2 sets of Chin Ups
    1 - 10xBW + 5kg
    2 - 7xBW+5kg

    3 sets of Barbell Rows
    Warmup - 10x12.5kg
    1 - 8x32.5kg
    2 - 5x55kg
    3 - 5x55kg

    3 sets of Seated Cable Rows
    1 - 75lbs (34kg)
    2 - 95lbs (43kg)
    3 - 95lbs (43kg)

    2 Supersets of EZ-Bar Curl, Hammer Curls
    EZ-Bar Curl set 1 - 10x8kg each arm
    Hammer Curls set 1 - 10x27.5kg
    EZ-Bar Curl set 2 - 10x9kg each arm
    Hammer Curls set 2 - 10x27.5kg
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  21. #21
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    Day 20: Cardio
    1 hour hockey game.

    Weight: 64.1kg
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  22. #22
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    Day 21: Workout B
    Weight: 63.6kg
    Average weight for the week: 63.4kg
    BF: 11.35%

    3 sets of Front Squats
    Warmup - 10x20kg
    1 - 9x40kg
    2 - 5x67.5kg
    3 - 3x70kg

    Added 2.5kg

    3 sets of Seated Overhead Press
    Warmup - 10x17.5kg
    1 - 6x35kg
    2 - 5x42.5kg
    3 - 2x45kg

    Added 2.5kg

    3 sets of Deadlifts
    Warmup - 10x22.5kg
    1 - 10x32.5kg (71.65lbs)
    2 - 6x87.5kg
    3 - 5x90kg

    Didn't add anything but was able to do more reps on 90kg.

    2 sets of Dips
    1 - 10xBodyweight + 15kg
    2 - 10xBodyweight + 15kg

    2 supersets of Close-Grip Bench Press and Skull Crushers
    Close-Grip Bench Press set 1 - 10x25kg
    Skull Crushers set 1 - 10x27.5kg
    Close-Grip Bench Press set 2 - 10x32.5kg
    Skull Crushers set 2 - 10x27.5kg

    Overall
    Pretty alright workout, especially considering I've come down with a cold..
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  23. #23
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    Day 22: Workout A

    Weight: 63.6kg

    3 sets of Bench Press
    Warmup - 10x17.5kg
    1 - 8x40kg
    2 - 4x65kg
    3 - 3x65kg

    3 sets of Back Squat
    Warmup - 10x32.5kg
    1 - 6x42.5kg
    2 - 5x82.5kg
    3 - 5x82.5kg

    2 sets of Chin Ups
    1 - 8xBW + 5kg
    2 - 7xBW+5kg

    3 sets of Barbell Rows
    Warmup - 10x12.5kg
    1 - 8x32.5kg
    2 - 5x55kg
    3 - 3x57.5kg

    Added 2.5kg

    3 sets of Seated Cable Rows
    1 -10x34kk
    2 - 10x43kg
    3 - 10x43kg

    2 Supersets of EZ-Bar Curl, Preacher Curls
    EZ-Bar Curl set 1 - 10x27.5kg
    Preacher Curls set 1 - 10x27.5kg
    EZ-Bar Curl set 2 - 10x27.5kg
    Preacher Curls set 2 - 10x27.5kg
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  24. #24
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    Day 23: Cardio
    1 hour hockey training

    Weight: 63.3kg
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  25. #25
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    Day 23: Workout B
    Weight: 63.3kg

    3 sets of Front Squats
    Warmup - 10x20kg
    1 - 9x40kg
    2 - 5x70kg
    3 - 3x72.5kg

    Added 2.5kg

    3 sets of Seated Overhead Press
    Warmup - 10x17.5kg
    1 - 6x35kg
    2 - 3x45kg
    3 - 2x42.5kg

    3 sets of Deadlifts
    Warmup - 10x22.5kg
    1 - 10x32.5kg (71.65lbs)
    2 - 5x90kg
    3 - 5x92.5kg

    Added 2.5kg. Still trying to get form right so I'm adding weight really slowly. I think I'm getting there.

    2 sets of Dips
    1 - 10xBodyweight + 15kg
    2 - 10xBodyweight + 15kg

    2 supersets of Close-Grip Bench Press and Overhead Tricep Extension
    Close-Grip Bench Press set 1 - 10x25kg
    Overhead Tricep Extension set 1 - 10x10kgeach arm.
    Close-Grip Bench Press set 2 - 10x32.5kg
    Overhead Tricep Extension 2 - 10x10kg each arm

    Overall
    Not the best workout. Did it right after hockey training which was a lot of running.
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  26. #26
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    Day 24: Full Rest
    Weight: 63.2kg

    Weight isn't looking good this week. If my average weight for the week isn't higher than last week I will have to increase cals.
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  27. #27
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    Day 25: Workout A

    Weight: 63.7kg

    3 sets of Bench Press
    Warmup - 10x17.5kg
    1 - 8x40kg
    2 - 5x62.5kg
    3 - 4x65kg

    Awesome bench today. Reps came out easy at 65kg.

    3 sets of Back Squat
    Warmup - 10x32.5kg
    1 - 6x42.5kg
    2 - 5x82.5kg
    3 - 4x85kg

    Added 2.5kg. Today I wanted to make sure form was right. Looks good.

    2 sets of Chin Ups
    1 - 8xBW + 5kg
    2 - 7xBW+5kg

    3 sets of Barbell Rows
    Warmup - 10x12.5kg
    1 - 8x32.5kg
    2 - 5x55kg
    3 - 5x57.5kg

    Didn't add anything but was able to do 2 more reps.

    3 sets of Seated Cable Rows
    1 -10x34kg
    2 - 10x43kg
    3 - 10x43kg

    2 Supersets of EZ-Bar Curl, Concentration Curls
    EZ-Bar Curl set 1 - 10x27.5kg
    Concentration Curls set 1 - 10x10kg
    EZ-Bar Curl set 2 - 10x27.5kg
    Concentration Curls set 2 - 10x10kg

    Overall:
    Great workout and I am very happy with my bench. I'm still making sure the form is right with everything. I think it is improving a lot with Bench and Squat, but Deadlift still needs some work. That's why I'm not adding weight as fast as I should be with DL.
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  28. #28
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    Day 26: Cardio
    1 hour hockey game.

    Weight: 63.7kg.
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  29. #29
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    Day 27: Workout B
    Weight: 63kg
    Average weight for the week: 63.4kg
    BF: 11%

    Weight didn't go up at all... started increasing calories from today.

    3 sets of Front Squats
    Warmup - 10x20kg
    1 - 6x40kg
    2 - 5x72.5kg
    3 - 3x72.5kg

    3 sets of Seated Overhead Press
    Warmup - 10x17.5kg
    1 - 6x35kg
    2 - 3x45kg
    3 - 5x42.5kg

    Didn't do deadlifts today. I though my form was all good but I started getting some back pain after doing them which is why I'm going to practice with just the barbell weight until I get it right.

    2 sets of Dips
    1 - 10xBodyweight + 15kg
    2 - 10xBodyweight + 15kg

    2 supersets of Close-Grip Bench Press and Skull Crushers
    Close-Grip Bench Press set 1 - 10x32.5kg
    Skull Crushers set 1 - 10x27.5kg
    Close-Grip Bench Press set 2 - 10x32.5kg
    Skull Crushers 2 - 10x27.5kg
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  30. #30
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    Day 28: Workout A

    Weight: 64.2kg

    3 sets of Bench Press
    Warmup - 10x17.5kg
    1 - 8x40kg
    2 - 4x65kg
    3 - 2x67.5kg

    3 sets of Back Squat
    Warmup - 10x32.5kg
    1 - 6x42.5kg
    2 - 5x82.5kg
    3 - 4x85kg

    Getting a pinch in lower abdomen from these If it happens again I will go to the doctor.

    2 sets of Chin Ups
    1 - 9xBW + 5kg
    2 - 8xBW+5kg

    3 sets of Barbell Rows
    Warmup - 10x12.5kg
    1 - 8x32.5kg
    2 - 5x57.5kg
    3 - 4x57.5kg

    3 sets of Seated Cable Rows
    1 -10x34kg
    2 - 10x43kg
    3 - 10x43kg

    2 Supersets of EZ-Bar Curl, Concentration Curls
    EZ-Bar Curl set 1 - 10x27.5kg
    Concentration Curls set 1 - 10x10kg
    EZ-Bar Curl set 2 - 10x27.5kg
    Concentration Curls set 2 - 10x10kg
    Last edited by sk2000; 08-02-2016 at 01:58 AM.
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