Sammcl's workout log.

[sammcl]

Right, so I've decided to start a workout log.

Stats:
Height - 6'3"
Weight - 211lbs
Body fat - 15%

Lifts:
Bench: Dumbell press 40kg(88lb)x2 with no spot
Squat: 152.5kg, 335lb
Deadlift: 160kg, 351lb

The workout:
Day 1 - Legs
Day 2 - Chest
Day 3 - Rest
Day 4 - Back
Day 5 - Shoulders
Day 6 - Arms
Day 7 - Rest

I usually have BJJ in there twice, but it's not on at the moment, also, when I start college I'll take up boxing.

I'm at day 3 right now, so I'll be workout out tomorrow. I'll post pics later.

[sammcl]

I'll post Monday and Tuesday's workout now.

Workout 1: Legs

Squats
130kgx5
132.5kgx5/5
135kgx5 PR

Leg Press
180kgx10
182.5kgx10
185kgx10 PR

Leg Curl
no.12/20x12
no.13x10
no.13x8 drop set to no. 10x6

SLDL (just to stretch out)
70kgx8/8

Decent workout, two nice pr's and I had decent energy.

8/10

[sammcl]

Chest:

DB Bench
37.5kgx5/5/5/5
40kgx2 PR

Incline DB press
30kgx6/6/6

Cable Crossovers
70lbsx10/10

Decline plate crunches
20kgx15/12 drop set to bwx10

[sammcl]

Training back later, not sure how it'll go, haven't eaten that much today and I've been rehearsing all day, and I've got a migraine...hopefully it'll go ok.

[sammcl]

Workout 3:

Back

Wide Grip Chins
Bwx8
Bwx10

Bent Over Rows
80kgx9/8/8

Deadlifts
140kgx4
150kgx3

Parallel Grip Chin
Bwx12
Bw+5kgx8
Bw+5kgx9, drop set to bwx4

Cable Row
160lbsx10/10
170lbsx9

Awful workout, no plan, no energy, not into it at all, couldn't get a squeeze on anything except the bent over rows, I'm gonna change it up next week though, shoulders tomorrow, hopefully it'll be better.

Thinking of going:
3 sets of wide grip chins
3 sets or parallel grip chins
2 sets bent over rows
2 sets t-bar rows
2 sets deadlifts

[sammcl]

Workout 4: 28/8/2009

Shoulders

Db Press
30kgx10 PR
30kgx8
30kgx6 drop set to 20kgx5, 10kgx5, 7.5kgx10

Corner Push Press
35kgx9 PR
35kgx8

BB Shrugs/Lateral Raise superset
100kgx10/10kgx12
110kgx10/12.5kgx10
110kgx10/12.5kgx7, d/s 10kgx7, d/s 7.5kgx6

Heavy Bag work
About 10-15m

[sammcl]

Workout 5: Legs, 30/8/2009

Squat
132.5kgx6
135kgx5
137.5kgx6 PR

Leg Press
200kgx8
200kgx10 PR

DB Lunge
20kg each handx8/10

Leg Curl
no.12x12/10/10

[sammcl]

Workout 6: Chest and Triceps 31/8/2009

DB Bench
37.kgx5/5/5/6 assisted
40kgx6 assisted PR

Incline DB Press
32.5kgx6 assisted, 5 assisted, 6 assisted PR

Incline Flyes
12.5kgx14
15kgx10 PR

Dips
Bwx10
BW + chainsx6, d/s to BWx4

Rope Pushdown
90lbsx14
100lbsx7

Overhead DB extension
10kgx6 (too soon after the pushdowns)
10kgx10 PR
10kgx8

[sammcl]

Workout 7: Back 1/9/2009

Bent Over Rows:
80kgx10
82.5kgx9
85kgx8
90kgx6 PR, d/s to 70kgx6

Parallel Grip Chins
Bw + Chainsx6/7/7, d/s to Bwx5 PR

DB Row
45kgx8
50kgx6/7
60kgx3 raw PR

Rack Pulls
160kgx3
170kgx3
180kgx2 raw PR