Wogi's training log | Thread profile

Well this is my program: Im 24, been training for a few years. Sunday: Back: Deadlift 1 x 5 3 x 3 Bent over BB rows 5 x 5 Good Mornings 3 x 10 Swimming 1 hour light cardio Tuseday: Shoulders: Clean and press 1 x 3 3 x 1 miltary press 3 x 7 behind the neck press 3 x 5 Bicep: Bicep curl 3 x 5 Swimming 1 hour light cardio Wednesday: Legs: Leg Press 3 x 5 Squats 3 x 5 Seated Calf rases ...

Wednesday 2nd August 2006: Legs: Leg Press 3 x 5 3 x 5 @ 375kg Squats 3 x 5 3 x 5 @ 80kg Seated Calf rases 3 x 10 3 x 10 @ 80kg Chest: DB bench press 3 x 5 felt weak, tryed 30kg failed, 1 x 3 @ 25kg, 2 x 10 @ 22.5kg DB flys 3 x 5 felt bit off today, so did a flys with pec deck machine. Bench press machine 1 warmup) 3 x 5 3 x 5 @ 130kg cable crossovers 2 x 10 @ 20kg workout was ...

Hi mate, youve got a nice selection of exersises there bud, personally i wouldnt do leg press befor squats , but you know what your doin !! good luck mate !!

Cheers, I have been questioning the logic in doing the leg press first - was thinking to warm up my legs with the leg press so i wont have to do so many warmup sets with the squat. next week i will switch them around see what diffrence it makes. (in reply to jonnywildboar)

Thursday 3rd August 2006: Tricep: Behind the neck tricep press 3 x 5 1 x 5 @ 30kg very easy decided to up the weight 1 x 5 @ 35kg not so bad very predestrian. 1 x 5 @ 40kg difficult but not extreem. reverse barbell curl (overhand grip) >> sorry i dont know what these are called. 1 x 1 @ 60kg hard but on the second atempt felt a twing (nothing serious but im not risking injury) so decided to ...

Friday 4th August 2006Grip work:Grippers (CoC) 5 x 5went ok, just starting grip training again used CoC 1.also did some situps.Conclusion:Good workout alough very little can go wrong with grip day.helped wife with shoulder assistance exersises (hopefully she can crack30kg this month on the clean and press) so was fun - shes doing presseswith my kettlebell now so i better spot.(in reply to wogihao...

Saturday 5th August 2006:Rest Day.DOMS worn off from leg day, shoulders feeling good looking forward toDeadlifts on sunday!(in reply to wogihao)

Here is my photo - i took it this week.hopefully get some new ones in 6 months to compare.81kg this week5ft 8"Thumbnail ImageAttachment (1)(in reply to wogihao)

Sunday August 6th 2006:Back:Deadlift 1 x 5 3 x 31 x 5 @ 60kg1 x 2 @ 125kg belted PB1 x 3 @ 110kg unbeltedBent over BB rows 5 x 51 x 5 @ 60kg warmup1 x 5 @ 70kg1 x 5 @ 75kg3 x 5 @ 77.5kgGood Mornings 3 x 101 x 10 @ 40kg1 x 10 @ 50kg1 x 10 @ 52.5kgSwimming 1 hour light cardio (planned for later today)Conclusion:Good session 125kg deadlift a new personal best! all the other lifts are upas well.This ...

Monday 7th August 2006:Rest day!No problems.looking forward to tuesdays workout..will try and find out about the "hook" grip for deadlifts, i heard thatthis would increase my lifts any ideas? i tryed resting my thum between myfingers but it felt unnatural.(in reply to wogihao)