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    Registered User hololand's Avatar
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    Age: 26
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    Talking Workout log so far. Suggestions welcomed.

    So I have only recorded the progress of my core lifts for two reasons. 1. I am just lazy i'll admit it 2. I tend to base my other exercises off how the core exercises felt. It's worth noting that I do these core exercises first when I have the most energy.
    Liftestyle :
    I am a uni student. I drink moderately / heavily most Wednesdays (student nights) and occasionally over the weekend. Also worth noting that I occasionally smoke (socially, equivalent to maybe 1 cig a week) Also my sleep schedule isn't the best -_-. And no this probably wont change until at least next year when work becomes more important.
    Diet :
    despite the aforementioned drinking and occasional smoking my diet is relatively clean. I aim for at least 2 liters of water a day. 140~150g protein a day. I know I should probably count carbs and fats too but I eat relatively clean and ensure I don't get too much fat or sugar.
    After waking up : half scoop of protein (15g) in 600ml water
    Breakfast : usually granola in yogurt
    Post Workout: Full scoop protein (30g) in 300ml water
    Lunch: consist mostly of chicken or beef , rice , potato , sweet potato and veg).
    Dinner: leftover from lunch
    Dinner2: Finish any leftovers or make a tuna melt.
    Before bed: Full or Half (depends on days macros) scoop of protein in 300400ml of milk
    My main Q's
    I have had a cold over the last week of this workout. I was hoping to hit a solid 95kg 4x4 on the deadlift in Week 8 but it just wasn't solid. I had to switch to over under after the second set because my grip was going. Should I take a day off dead lifting or should I drop back down to 90kg and go for 4 sets of 6-7?
    Workout Log
    Monday : Chest (bench)
    Tuesday : Legs (squat)
    Wednesday : Rest or Core
    Thursday : Shoulders (shoulder press)
    Friday : Back (dead lift)

    Unfortunately I cannot post images or links yet so you will have to try and read the mess below. Sorry -_- note : i tried to format it but it didn't keep sorry for the mess.....
    Workout Log Week 1 Week 2 week 3 Week 4 Week 5 Week 6 Week 7 Week 8
    Deadlifts 20kg 8 20kg 8 20kg 8 20kg 8 20kg 8 20kg 10 20kg 10
    60kg 8 40kg 8 40kg 8 60kg 8 40kg 8 40kg 8 40kg 8
    80kg 6 60kg 8 60kg 8 90kg 4 60kg 6 60kg 8 70kg 6
    80kg 6 90kg 4 90kg 4 sore/injured? 90kg 4 95kg 4 60kg 6 70kg 3
    80kg 6 90kg 4 90kg 4 90kg 4 95kg 4 95kg 4 95kg 4
    80kg 7 90kg 4 90kg 4 95kg 3 95kg 4 95kg 4
    90kg 2 90kg 5 95kg 4 95kg 4
    80kg 7 95kg 4 95kg 4
    90kg 3
    70kg 7
    still got cold

    Shoulder press 14kg 8 14kg 8 12kg 8 12kg 10 12kg 10 12kg 10 12kg 10 12kg 10
    18kg 6 18kg 8 18kg 8 16kg 10 18kg 8 16kg 6 16kg 8 16kg 8
    18kg 6 18kg 7 18kg 8 18kg 8 18kg 8 20kg 6 20kg 8 20kg 8
    18kg 4 18kg 7 18kg 8 18kg 8 18kg 8 20kg 4.5 20kg 8 20kg 8
    20kg 4 Hungover af 20kg 4 18kg 9 20kg 7 20kg 8
    18kg 7 still got cold
    Hungover

    Squat 20kg 8 20kg 8 20kg 8 20kg 10 20kg 10 20kg 10 20kg 10 NA
    50kg 8 50kg 8 40kg 8 40kg 10 40kg 10 40kg 10 40kg 10 Resting back
    60kg 6 60kg 8 60kg 8 60kg 6 50kg 10 60kg 7 60kg 8 Plus Exam
    60kg 6 60kg 8 60kg 8 70kg 4 70kg 4 75kg 5 75kg 5
    60kg 6 60kg 8 60kg 8 70kg 4 75kg 4 75kg 4 75kg 5
    70kg 4 70kg 4 75kg 3(4th fail) 75kg 4 75kg 5
    70kg 4 70kg 4 60kg 7 75kg 4
    70kg 4 60kg 8

    Bench 20kg 10 20kg 10 20kg 10 20kg 10 20kg 10 20kg 10 20kg 10
    40kg 10 40kg 10 40kg 10 40kg 10 40kg 10 40kg 10 24kg 8
    50kg 8 50kg 8 50kg 8 60kg 5 sore/injured? 50kg 8 50kg 8 28kg 6
    50kg 8 50kg 8 60kg 5 60kg 5 60kg 5 50kg 6 30kg 5
    50kg 8 50kg 8 60kg 5 60kg 5 60kg 5 65kg 5 30kg 5
    60kg 4 60kg 5 60kg 5 60kg 5 65kg 4 28kg 4
    60kg 5 65kg 5 26kg 5
    60kg 6 (dumbell + cold)
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