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 Post subject: cerkauskas' Training Log
 Post Posted: Thu Nov 07, 2013 4:58 am 

Joined: Wed Mar 21, 2012 1:46 am
Posts: 46
Tired of forgetting my workouts. I now do StrongLifts 5x5 adapted version. I do ring dips, pullups and pistol squats (all weighted, of course) and I will post my past workouts since I started it, so I can see how well it worked in future. Also to log missed reps.


Last edited by cerkauskas on Thu Nov 07, 2013 5:11 am, edited 1 time in total.

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 Post subject: Re: cerkauskas' Training Log
 Post Posted: Thu Nov 07, 2013 5:01 am 

Joined: Wed Mar 21, 2012 1:46 am
Posts: 46
2013-10-21
Warm up: can't actually remember, thats why I need log
Ring dips + 0kg:
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps

Pullups + 0kg:
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps

Pistol squats each leg + 0kg:
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps

======================

2013-10-23
Warm up: don't remember
Ring dips + 1kg:
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps

Pullups + 1kg:
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps

Pistol squats each leg + 1kg:
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps

======================

2013-10-25
Warm up: don't remember
Ring dips + 2kg:
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps

Pullups + 2kg:
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps

Pistol squats each leg + 2kg:
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps

======================

2013-10-28
Warm up: don't remember
Ring dips + 3kg:
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps

Pullups + 3kg:
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps

Pistol squats each leg + 3kg:
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps

======================

2013-10-30
Warm up: don't remember
Ring dips + 4kg:
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps

Pullups + 4kg:
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps

Pistol squats each leg + 4kg:
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps

======================

2013-11-01
Warm up: don't remember
Dips + brick:
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps

Pullups + brick:
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps

Pistol squats each leg + brick:
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps

Hadn't chance to do my workout and left equipment at home, so had to improvise with shit found in my grandma's garage. Still don't know how heavy brick was, but not so heavy I think now.

======================

2013-11-04
Warm up: don't remember
Ring dips + 6kg:
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps

Pullups + 6kg:
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps

Pistol squats each leg + 6kg:
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps

======================

2013-11-04
General warm up: joint circulations, 5min improvising with soccer ball, dynamic stretching (3x10 for arm swings, arm crosses, leg swings forward, sideways and backwards, lying toe reach, back extensions [trying Stretching Scientifically, splits, here I come])

SWUS 1: 5 diamond pushups
SWUS 2: 5 diamond pushups
SWUS 3: 3 ring dips + 2kg
Ring dips + 7kg:
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 4 reps

SWUS 1: 5 ring rows
SWUS 2: 5 ring rows
SWUS 3: 3 pullups + 2kg
Pullups + 7kg:
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps

SWUS 1: 5 close slow squats
SWUS 2: 5 close slow squats
SWUS 3: 3 pistol squats each leg + 2kg
Pistol squats each leg + 7kg:
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps

*missed last rep on ring dips, damn.
** SWUS stands for Specific Warm Up Set


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 Post subject: Re: cerkauskas' Training Log
 Post Posted: Mon Nov 11, 2013 6:43 am 

Joined: Wed Mar 21, 2012 1:46 am
Posts: 46
Skipped friday (2013-11-08) because I failed to manage time and went out to have some fun. couldn't do it on saturday because i was having fun too :))))

2013-11-11:
SWUS 1: 5 diamond pushups
SWUS 2: 5 diamond pushups
SWUS 3: 3 ring dips + 3kg
Ring dips + 7kg:
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps

SWUS 1: 5 ring rows
SWUS 2: 5 ring rows
SWUS 3: 4 pullups
SWUS 4: 3 pullups + 4kg
Pullups + 8kg:
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps

SWUS 1: 5 close slow squats
SWUS 2: 5 close slow squats
SWUS 3: 4 pistols each leg
SWUS 4: 3 pistols + 4kg each leg
Pistols + 8kg each leg:
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps


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 Post subject: Re: cerkauskas' Training Log
 Post Posted: Wed Nov 13, 2013 5:14 am 

Joined: Wed Mar 21, 2012 1:46 am
Posts: 46
2013-11-13:
SWUS 1: 5 diamond pushups
SWUS 2: 5 diamond pushups
SWUS 3: 4 ring dips
SWUS 4: 3 ring dips + 4kg
Ring dips + 8kg:
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps

SWUS 1: 5 ring rows
SWUS 2: 5 ring rows
SWUS 3: 4 pullups
SWUS 4: 3 pullups + 4kg
Pullups + 9kg:
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps

SWUS 1: 5 close slow squats
SWUS 2: 5 close slow squats
SWUS 3: 4 pistols each leg
SWUS 4: 3 pistols + 4kg each leg
Pistols + 9kg each leg:
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps


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 Post subject: Re: cerkauskas' Training Log
 Post Posted: Fri Nov 15, 2013 7:41 am 

Joined: Wed Mar 21, 2012 1:46 am
Posts: 46
2013-11-15:
SWUS 1: 5 diamond pushups
SWUS 2: 5 diamond pushups
SWUS 3: 4 ring dips
SWUS 4: 3 ring dips + 4kg
Ring dips + 9kg:
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps

SWUS 1: 5 ring rows
SWUS 2: 5 ring rows
SWUS 3: 4 chinups
SWUS 4: 3 chinups+ 4kg
Chinups + 10kg:
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps

SWUS 1: 5 close slow squats
SWUS 2: 5 close slow squats
SWUS 3: 4 pistols each leg
SWUS 4: 3 pistols + 4kg each leg
Pistols + 10kg each leg:
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps


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 Post subject: Re: cerkauskas' Training Log
 Post Posted: Wed Nov 20, 2013 4:42 am 

Joined: Wed Mar 21, 2012 1:46 am
Posts: 46
2013-11-18:
SWUS 1: 5 diamond pushups
SWUS 2: 5 diamond pushups
SWUS 3: 4 ring dips
SWUS 4: 3 ring dips + 4kg
Ring dips + 10kg:
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps

SWUS 1: 5 ring rows
SWUS 2: 5 ring rows
SWUS 3: 4 chinups
SWUS 4: 3 chinups+ 4kg
Chinups + 11kg:
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps

SWUS 1: 5 close slow squats
SWUS 2: 5 close slow squats
SWUS 3: 4 pistols each leg
SWUS 4: 3 pistols + 4kg each leg
Pistols + 11kg each leg:
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps


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 Post subject: Re: cerkauskas' Training Log
 Post Posted: Wed Nov 20, 2013 7:05 am 

Joined: Wed Mar 21, 2012 1:46 am
Posts: 46
2013-11-20:
SWUS 1: 5 diamond pushups
SWUS 2: 5 diamond pushups
SWUS 3: 4 ring dips
SWUS 4: 3 ring dips + 4kg
Ring dips + 11kg:
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps

SWUS 1: 5 ring rows
SWUS 2: 5 ring rows
SWUS 3: 4 chinups
SWUS 4: 3 chinups + 4kg
SWUS 5: 2 chinups + 8kg
Chinups + 12kg:
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps

SWUS 1: 5 close slow squats
SWUS 2: 5 close slow squats
SWUS 3: 4 pistols each leg
SWUS 4: 3 pistols + 4kg each leg
SWUS 5: 3 pistols + 8kg each leg
Pistols + 12kg each leg:
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps


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 Post subject: Re: cerkauskas' Training Log
 Post Posted: Sat Nov 23, 2013 3:36 am 

Joined: Wed Mar 21, 2012 1:46 am
Posts: 46
2013-11-23:
SWUS 1: 5 diamond pushups
SWUS 2: 5 diamond pushups
SWUS 3: 4 ring dips
SWUS 4: 3 ring dips + 4kg
SWUS 5: 2 ring dips + 8kg
Ring dips + 12kg:
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps

SWUS 1: 5 ring rows
SWUS 2: 5 ring rows
SWUS 3: 4 chinups
SWUS 4: 3 chinups + 4kg
SWUS 5: 2 chinups + 8kg
Chinups + 13kg:
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps

SWUS 1: 5 close slow squats
SWUS 2: 5 close slow squats
SWUS 3: 4 pistols each leg
SWUS 4: 3 pistols + 4kg each leg
SWUS 5: 3 pistols + 8kg each leg
Pistols + 13kg each leg:
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps


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 Post subject: Re: cerkauskas' Training Log
 Post Posted: Mon Nov 25, 2013 6:37 am 

Joined: Wed Mar 21, 2012 1:46 am
Posts: 46
2013-11-25:
SWUS 1: 5 diamond pushups
SWUS 2: 5 diamond pushups
SWUS 3: 4 ring dips
SWUS 4: 3 ring dips + 4kg
SWUS 5: 2 ring dips + 8kg
Ring dips + 13kg:
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps

SWUS 1: 5 ring rows
SWUS 2: 5 ring rows
SWUS 3: 4 chinups
SWUS 4: 3 chinups + 4kg
SWUS 5: 2 chinups + 8kg
Chinups + 14kg:
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps

SWUS 1: 5 close slow squats
SWUS 2: 5 close slow squats
SWUS 3: 4 pistols each leg
SWUS 4: 3 pistols + 4kg each leg
SWUS 5: 2 pistols + 8kg each leg
Pistols + 14kg each leg:
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps


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 Post subject: Re: cerkauskas' Training Log
 Post Posted: Wed Nov 27, 2013 7:40 am 

Joined: Wed Mar 21, 2012 1:46 am
Posts: 46
2013-11-27:
SWUS 1: 5 diamond pushups
SWUS 2: 5 diamond pushups
SWUS 3: 4 ring dips
SWUS 4: 3 ring dips + 4kg
SWUS 5: 2 ring dips + 8kg
Ring dips + 14kg:
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 4 reps
Set 5: 1 rep

SWUS 1: 5 ring rows
SWUS 2: 5 ring rows
SWUS 3: 4 chinups
SWUS 4: 3 chinups + 5kg
SWUS 5: 2 chinups + 10kg
Chinups + 15kg:
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps

Will do Pistols tomorrow and on saturday because today was a bad day. My mind is on school project, can't even push myself because of thoughts. I think thats why dips went so bad :(


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