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Joe Bloggs
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Post subject: New Strength Log  Posted: Tue Oct 18, 2011 1:52 am |
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Joined: Fri Apr 29, 2011 8:31 am
Posts: 234
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this is my new log as i start strength training again after injury. never done strength training for a prolonged amount of time so have some way to go.
today i did a couple of strength tests
pull ups - max - 1rep - pretty poor i know.
chin ups - max - 3 reps
one arm push ups - max - 1 rep (left arm) 2 reps (right arm)
i finished with 3 sets of 10 dips.
my goals are
5 pull ups.......COMPLETED 13/2/12
10 chin ups......COMPLETED 31/1
5 one arm press ups on each arm.....COMPLETED 3/1/12!!!!!
this is by december 24th. i will test my self every 2 weeks to see if i need to change my training. not sure yet if im gonna use grease the grove. will see how i go. my next session is friday.
i plan on doing 2 sessions a week. one of them sessions dedicated to pull ups.
NEW GOALS 19/2/12
One arm chin up - December
Standing wheel roll out - May 1st
250kg Deadlift - December
I dont get to deadlift much so need to get to gym more for this one. can currently lift 160kg
Last edited by Joe Bloggs on Sun Feb 19, 2012 3:44 am, edited 4 times in total.
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Joe Bloggs
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Post subject: Re: New Strength Log Posted: Tue Oct 18, 2011 10:26 pm |
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Joined: Fri Apr 29, 2011 8:31 am
Posts: 234
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today i did isometric punches followed be isometric neck work. will do i my first proper max strength workout tomorrow. feeling sore from yesterdays strength test so i will be in bits friday morning! 
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Joe Bloggs
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Post subject: Re: New Strength Log Posted: Thu Oct 20, 2011 2:23 am |
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Joined: Fri Apr 29, 2011 8:31 am
Posts: 234
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Pull Ups 10 sets of 1 rep than: 10 sets of 1 negative using static holds at the top and mid-way point for 3 seconds NOTES - the last couple of sets of the negatives my strength completley gave way, i couldnt even hold the top position for a second. im gonna be fried tomorrow!!!!!!!! 
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Joe Bloggs
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Post subject: Re: New Strength Log Posted: Thu Oct 20, 2011 11:10 pm |
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Joined: Fri Apr 29, 2011 8:31 am
Posts: 234
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isometric punches and isometric neck work. NOTES - Im feeling very sore from yesterdays pull up workout. im now resting until monday so hopefully ill be fresh by than 
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Joe Bloggs
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Post subject: Re: New Strength Log Posted: Fri Oct 21, 2011 9:20 pm |
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Joined: Fri Apr 29, 2011 8:31 am
Posts: 234
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Rest Day
NOTES - im in alot of pain...sore all over from the pull ups session. dont know if thats a good thing? oh well next session is monday
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Joe Bloggs
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Post subject: Re: New Strength Log Posted: Sun Oct 23, 2011 8:20 pm |
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Joined: Fri Apr 29, 2011 8:31 am
Posts: 234
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ISOMETRICS punches and neck NOTES - still too sore to do my next max strength workout. think i should be fine for tomorrow though.....lets wait and see 
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Joe Bloggs
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Post subject: Re: New Strength Log Posted: Thu Oct 27, 2011 5:17 am |
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Joined: Fri Apr 29, 2011 8:31 am
Posts: 234
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will have my first session in over a week tomorrow! it is the first day i havent taken pain killers for back pain. think i pushed it with the pull ups. will slow down abit has i dont want to be side tracked from my goals.....watch this space!!
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Joe Bloggs
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Post subject: Re: New Strength Log Posted: Sat Oct 29, 2011 5:58 pm |
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Joined: Fri Apr 29, 2011 8:31 am
Posts: 234
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still no session yet. aiming for tomorrow. back feeling better and im doing lower back stretches every day. will incorparate bridges,planks and back extensions from ball into my routine to strengthen that area. so far i have done 1 session but i will be back on track very soon 
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Joe Bloggs
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Post subject: Re: New Strength Log Posted: Wed Nov 02, 2011 10:51 pm |
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Joined: Fri Apr 29, 2011 8:31 am
Posts: 234
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THURSDAY 3rd NOVEMBERMAX STRENGTH5x2 chin ups 4x2 (right arm) x1 (left arm) one arm press ups 1x5 reps per arm assisted one arm press ups (other arm on bed) 3x10 Dips Finished with one minute plank hold and low back stretches NOTES - struggled last couple reps on the dips, and failed at the end of the plank. felt ok doing chin ups and might start greasing the groove on this move. if anyone has any thoughts on this routine please feel free to say.
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Joe Bloggs
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Post subject: Re: New Strength Log Posted: Tue Nov 08, 2011 2:37 am |
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Joined: Fri Apr 29, 2011 8:31 am
Posts: 234
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Tuesday November 8th
MAX STRENGTH
5x2 chin ups also did 2 negatives
4x2 (right arm) x1 (left arm) one arm press ups
1x5 reps per arm assisted one arm press ups (other arm on bed)
3x10 Dips
Finished with one minute plank hold and low back stretches
NOTES - Finished the dips no problem and the plank. may add alitlle weight to the dips next week.
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