Saturday 7th January 2005
Upper Body Day
Start Time: 2:35
End Time: 3:35
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Bench Press(5*6)
3 @ 70kg
2 @ 60kg

Tricep Dip(4*8)
2 @ 20kg
2 @ 18kg

Seated Row(5*8)
2 @ 80kg
3 @ 75kg

Bicep Curl(4*8)
2 @ 16kg
2 @ 14kg

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Comments: Good benching session, I think I've managed to shatter my old plateau on the bench, I can feel it steadily improving. It's all pretty good really.

I have a free weight squat rack in my basement and I can't say I fully got used to the weight on the shoulders. I would take a large bath towel and wrap it around that helped, plus I would roll the bar down far enough so it sat more on my traps. I would set the bar height so that I had to stand up in it enough so if tired I could still fit under it to put the weights back down even if I could not fully stand up. This will work for the front squats later when I try them as well.

Keep up the good work Tim.

Monday 9th January 2006
Lower Body Day
Start: 5:15
End: 6:15
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Squat(5*6)
4 @ 135kg
1 @ 130kg

Calf Raise(4*8)
4 @ 30kg

Ab Crunchy(5*8)
5 @ 17.5kg

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Comments: Day late, blah blah... good session, really felt those squats, although the form was a bit sketchy on the 4th, so I dropped the weight to 130kg. The crunch is feeling good

Tuesday 10th January 2005
Upper Body Day
Start Time: 6:35
End Time: 7:30
-----------------------------------------
Bench Press(5*6)
2 @ 70kg
3 @ 60kg

Tricep Dip(4*8)
3 @ 20kg
1 @ 18kg

Seated Row(5*8)
3 @ 80kg
2 @ 75kg

Bicep Curl(4*8)
2 @ 16kg
2 @ 14kg

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Comments: Got a nice range of motion on the bench today, really felt it hit that chest hard. Everything is feeling damn good really, and having 'inspected' my progress in a mirror, I'm pretty chuffed.... think Mens' Fitness coverguy but with a big nose

Friday 13th January 2006
Lower Body Day
Start: 4:25
End: 5:20
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Squat(5*6)
5 @ 135kg

Calf Raise(4*8)
4 @ 30kg

Ab Crunchy(5*8)
5 @ 17.5kg

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Comments: Good session, I just made a slight modification to my squat form which I think will help get lower (I found I had my knees facing very slightly inwards, and I'm pointing them out now). The ab stuff was good.

Saturday 14th January 2005
Upper Body Day
Start Time: 3:20
End Time: 4:15
-----------------------------------------
Bench Press(5*6)
2 @ 70kg
3 @ 60kg

Tricep Dip(4*8)
3 @ 20kg
1 @ 18kg

Seated Row(5*8)
4 @ 80kg
1 @ 75kg

Bicep Curl(4*8)
3 @ 16kg
1 @ 14kg

-----------------------------------------
Comments: I'm almost there with the bench, I can feel it

Monday 16th January 2006
Lower Body Day
Start: 5:15
End: 6:20
----------------------------------
Squat(5*6)
5 @ 135kg

Calf Raise(4*8)
4 @ 30kg

Ab Crunchy(5*8)
5 @ 17.5kg

-----------------------------------
Comments: I'm gonna shove the squat up 5kg, this session felt good, but I reckon I can do more 140kg sounds pretty nice to me! And it'll mean I've reached my goal in the squat if not the bench... speaking of goals, the end of my current cycle is coming, sooo... I'll open a new thread to discuss what to do next I love all these decisions

Tuesday 17th January 2005
Upper Body Day
Start Time: 5:30
End Time: 6:20
-----------------------------------------
Bench Press(5*6)
2 @ 70kg
3 @ 60kg

Tricep Dip(4*8)
2 @ 20kg
2 @ 18kg

Seated Row(5*8)
3 @ 80kg
2 @ 75kg
-----------------------------------------
Comments: No bicep curl today, it was all full with the January rush, and I knew I'd miss my bus if I waited around for it to clear... still hit the biceps pretty hard in the seated row anyway, so meh. Pretty good session, and I'm feeling really, really great about the bench press. I got such a beautiful 8 reps with good range of motion on the first set at 70kg, I wanted to punch the air with joy
Anyways, as I said above, I'm changing routines on the 21st, so come to the new thread and advise me! (pretty please )

I missed my friday session, wanted a day off before starting my new cycle...
On saturday, I went down to try out my new exercises. Unfortunately, they didn't have anything suitable for a deadlift, so that has ruined my planned push/pull system. So, this is what my plan will be:

Monday + Friday: Upper Body
Chest Press (5*8)
Pullup/Chinup (5*8)
Weighted twisting ab crunchy (hit those obliques) (5*8)

Wednesday and Saturday: Lower Body
Squat (5*6)
umm... I dunno! Help?! Any good lower body exercises you guys can think of? I think I've done enough with the calf raise...


Anyways, so I went down to do some exercises yesterday, I ended up just doing weighted chinup/pullup and the twisting ab crunchy. The pullup was at 12kg, and was pretty hardcore (I can really feel my lats and biceps today ) and the ab crunchy was at 16kg, and was also quite tough (and hurts today). So a success all round then!

Tuesday 24th January 2005
Upper Body Day
Start Time: 3:45
End Time: 4:35
-----------------------------------------
Chest Press(5*8)
4 @ 105kg
1 @ 97.5kg

Chinup (5*8)
5 @ 12kg

Twisting Crunchy (5*8)
5 @ 16kg

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Comments: Wow that twisting ab crunchy ROCKS! I can feeeel the pain The chinup was excellent as ever, and I didn't actually manage 5*8 at 12kg, it was more around 5 reps on the last couple, but there aren't any smaller weights that I can fit between my feet. Still nice. The Chest Press was okay I guess, I'll increase the weight on saturday, that should make it a bit harder. The new cycle has begun!