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 Post subject: Log No 1
 Post Posted: Mon Jun 18, 2012 4:45 am 

Joined: Fri Jun 15, 2012 6:43 am
Posts: 323
Location: Scotland
Hi,

First time recording a workout log online, have followed workout logs on here for a while and thought Ross Training was a good place to start.

Start of with last weeks workouts and follow on from there

11/06/12

W/Up - 3 x 5 Chin Up 10Pull Ups

1 - Dips 3 x 24,22,20 @B/W
2 - Chin Ups 3x5 @ +7.5kg
3 - B/Bell Wide Row 4x10 @ 85kg
4 - See Saw Press 4x10 @ 20kg D/Bells
5.1 - Close Grip Bench - 4x8 @80kg
5.2 - Ez Bar Curls - 4x8 @30kg

13/06/12

W/Up - B/Bell Complex

1 - Power Clean - 5x3 @ 85kg
2 - Deadlift - 5x5 @ 160kg
3 - Jump Squat - 10x3 @ 60kg
4 - D/Bell Snatch - 5x5 @ 40kg
5 - Ab Circuit, Decline Crunch, Leg Raise and Twist

14/06/12

1 - 15 x K/Bell Swing@ 24kg
15 x Burpee
15 x Mountain Climber - 5 Rounds, 18Minutes (Talking)

15/06/12

W/Up - 4x 5 Pull Up, 10 Push Up

1.1 - D/Bell Incline Bench - 4x10 @ 40kg
1.2 - D/Bell Row - 4x10 @ 44kg
2 - Chin Up - 3x5 @B/W
3.1 - Face Pull 3x10 @ 30kg
3.2 - T/Rope Push Down 3x10 @30kg
4 - D/Bell C+P 3x10 @20kg

16/06/12

1 - Magic 50 @20kg Kettle Bell - 7.58

2 - Deck of Cards, Burpee, Squat, Pushup, Mountain Climber

Time - 20.00, Face Cards only 10Reps

Ab Circuit

Will start to log regular now and any feedback/questions welcome

Barry

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 Post subject: Re: Log No 1
 Post Posted: Mon Jun 18, 2012 9:44 pm 

Joined: Fri Jun 15, 2012 6:43 am
Posts: 323
Location: Scotland
Workout 18/06/12 - Legs

W/Up - B/W Squats and lunges, stretch

1 - Squat 60kgx10, 80kgx10, 100kgx8, 110x4, 120x3, 125x3

2 - B/Bell Lunges 3x8 @ 55kg

3.1 - Machine Leg Ext - 5x10 @55kg
3.2 - Machine Leg Curl - 5x10@55kg

4 - Calfs - 5x10@55kg

5 - Abs,3x 10xSlow Crunch, 20xScissors, 20x Leg Raise
Med Ball Twists 1x25
Med Ball Throws 1x35

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 Post subject: Re: Log No 1
 Post Posted: Wed Jun 20, 2012 9:34 am 

Joined: Fri Jun 15, 2012 6:43 am
Posts: 323
Location: Scotland
20/06/12 - Upper

W/Up - Pull Ups - 6,5,5,4,3 @ B/W
Push Up - 10,10,10,10,10

1 - Dips - 20,20,20 @+10kg

2 - Chin Ups - 5x5 @+10kg

3 - Wide B/Bell Row - 2x8 @87.5kg (Heavy), 2x10@80kg
Will change exercise due to not getting reps

4 - Seesaw Press - 3x10 @20kg

5.1 - Close Grip Bench - 4x10@80kg (Heavy)
5.2 - Ez Bar Curl - 4x10@30kg

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 Post subject: Re: Log No 1
 Post Posted: Fri Jun 22, 2012 8:26 am 

Joined: Fri Jun 15, 2012 6:43 am
Posts: 323
Location: Scotland
22/06/12 - Power

W/Up - B/Bell Complex @ 30kg

1 - Power Cleans - 5x3 @87.5kg

2 - Deadlift - 70kgx10, 110kgx8, 130kgx6, 150kgx5, 170kgx3 (Straps), 180kgx3 (Straps), 190kgx3 (Straps)

This is my heaviest 3Rep Max, 200kgx1 no straps is my one rep max

3 - D/Bell Snatch - 5x3 @44kg D/Bell

4 - Pull Up - 7,6,6,4,3

Tired before workout but went ok after the cleans, heaviest D/Bell snatch I have done as well

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 Post subject: Re: Log No 1
 Post Posted: Sat Jun 23, 2012 3:59 am 

Joined: Fri Jun 15, 2012 6:43 am
Posts: 323
Location: Scotland
23/06/12 -

1 - 5x5 L-Chin Ups

2 - 300 - Time - 16.30

50 x Deadlift @60kg
25 x K/Bell Swings @20kg E/S
25 x K/Bell Snatch @20kg E/S
50 Push Ups
50 Crunch
25 Burpees
25 Leg Raise

3 - Abs and Pads for a bit

Tired today

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 Post subject: Re: Log No 1
 Post Posted: Tue Jun 26, 2012 5:28 am 

Joined: Fri Jun 15, 2012 6:43 am
Posts: 323
Location: Scotland
25/06/12 - Upper

W/Up - 4 x 5xPull Up, 10 Push Up

1 - Flat Bench - 70kgx10, 80kgx10, 90kgx8,100kgx5, 105kgx5

2.1 - Incline D/Bell Bench - 4x8@44kg D/Bell
2.2 - D/Bell Row - 4x12@44kg D/Bell

3 - 3x5 B/W Chin Up

4 - D/Bell C+P Two Hand - 3x8@22kgD/Bell

5.1 - Face Pulls - 3x10@30kg (Machine)
5.2 - Rope Push Down - 3x10@30kg

6 - Mate challenged me to close pull downs on the pull down machine -
10reps 70kg,75kg,80kg
5 Reps 85kg,90kg, 95kg and 3@100kg (mate managed 5 @100 - Full Rack)

Workout went better than I thought due to a heavy night Saturday and hardly eating Sunday

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 Post subject: Re: Log No 1
 Post Posted: Wed Jun 27, 2012 11:06 pm 

Joined: Fri Jun 15, 2012 6:43 am
Posts: 323
Location: Scotland
27/06/12 - Lower

1 - W/Up - B/W Squats, lunges and stretch

2 - Squats - 10@50kg, 10@70kg, 8@90, 5@110kg, 4@120kg, 3@130kg

3.1 - B/Bell Lunge - 3x10@55kg
3.2 - K/Bell Swings - 3x10@24kg K/Bells

4.1 - Leg Ext - 4x8@60kg
4.2 - Leg Curl - 4x8@60kg
4.3 - Calf Machine - 4x20@55kg

5 Ab Circuits - Crunch, Leg Raise, Clycle 3x15 Rep Each
Med Ball Throws and Twist

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 Post subject: Re: Log No 1
 Post Posted: Fri Jun 29, 2012 5:40 am 

Joined: Fri Jun 15, 2012 6:43 am
Posts: 323
Location: Scotland
29/06/12 - Upper

W/Up - 4x 5xPull Up/10 Push Up

1 - Dips 3x16,16,15@+15kg

2 - Chin Up - 5x3@+20kg (Heavy)

3 - See Saw Press - 3x12@20kg D/Bells

4 - Wide Machine Row - 4x10@50kg

5.1 - Ez Curl - 3x8@35kg
5.2 - Push Up (Hands in Planche Position/Behind Shoulders) - 3x10@B/W

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 Post subject: Re: Log No 1
 Post Posted: Sat Jun 30, 2012 3:09 am 

Joined: Fri Jun 15, 2012 6:43 am
Posts: 323
Location: Scotland
30/06/12

1 - 5 Rounds of
10Push Up/10Burpee - Time-4.30

2 - 10x K/Bell Swing
10x K/Bell Goblet Lunge
5 x Snatch E/S
3 x Get Up E/S

3 Rounds in 9.30@16kg K/Bell

3 - 3x3 Minutes on pads (really only basic combos)

4 - Abs - 3 Sets of 10xSlow Crunch/10xSide Bends @32kg D/Bell

3 Sets of 10x Back Raise @15kg Plate/5 x Dragon Flags (Trying to Improve these)

Good sweat up today

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 Post subject: Re: Log No 1
 Post Posted: Mon Jul 02, 2012 11:09 pm 

Joined: Fri Jun 15, 2012 6:43 am
Posts: 323
Location: Scotland
03/07/12 - Power

W/Up - Bear Barbell Complex @ 30kg

1 - B/Bell Clean and Press - 5x60kg, 5x65kg, 5x70kg, 5x75kg -

Not done for a while, getting numbers for future, will start around 5x3@75kg

2 - Deadlifts - 10x90kg, 8x110kg, 6x150kg, 5x180kg(straps), 3x200kg(straps)

3 - Jump Squats - 5x3@70kg

4 - D/Bell Shouldering Each side- 5x36kg, 5x40kg, 6x40kg, 10x40kg

5 - Pull Up - 2x7@B/W

Weighed myself tonight and 92kg

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