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- January 1, 2016 at 6:00 pm #9296
I’m going back even further as I can copy across my training log from the website I stored it on. I was training at MetroFlex Gym in Sydenham, my only year at a commercial gym.
Jan 5 2015
Ad/Ab Raise – 2 x 15
Side Lying Clam – 2 x 15
KB Swing – 2 x 15 x 20kg
Power Clean – 2 x 70kg, 2 x 75kg, 2 x 80kg, 2 x 85kg
Deadlift (Conventional) – 5 x 110kg, 5 x 120kg, 5 x 130kg
Plyo Jumps – 4 x 25 x 2.5kg
Bent Over Row – 5 x 60kg, 5 x 5 x 70kg
BBB Back Squat – 5 x 10 x 90kg
V-Situps – 3 x 15
Grip Master – Heavy: Power Grip 2 x 8Jan 8
Suicides on Football Pitch (18yd, Half, Oppo 18yd, Full)
5 runs, 3 mins rest. 92 sec, 94 sec, 93 sec, 102 sec, 97 secJan 14
Ab/Ad Raise 2 x 15
KB Swing 2 x 15 x 20kg
Power Clean & Front Squat 2 x 70kg, 2 x 75kg, 2 x 80kg, 2 x 85kg* – *only one front squat
Back Squat 2 x 110kg, 2 x 115kg, 3 x 120kg, 3 x 125kg, 2 x 3 x 120kg
Pogo Jumps 4 x 25 x 2.5kg
RDL 5 x 10 x 70kg
Hanging Leg Raise 4 x 10Jan 15
OHP 6 x 3 x 60kg
T-Bar Row 2 x 10 x 25kg, 10 x 30kg, 3 x 10 x 40kg
Bench Press 4 x 10 x 60kg, 7 x 60kg, 6 x 60kg
Lat Pulldown 4 x 10 x 40kg, 10 x 50kg, 10 x 40kg
Cable Curl 4 x 10 x 35kg17 Jan
Rugby Match – 4th XV (Won 26-22)
19 Jan
Power Clean 2 x 75kg, 2 x 80kg, 2 x 85kg, 2 x 90kg
Deadlift 3 x 100kg, 3 x 110kg, 3 x 120kg, 2 x 3 x 130kg, 3 x 135kg
Plyo Jumps 2 x 25 x 2.5kg
Bent Over Rows 5 x 5 x 70kg
Back Squat 5 x 8 x 100kg (2 mins)
V-Situps 4 x 1520 Jan
Bench Press 3 x 90kg (2), 95kg (2), 90kg (2) – as in 6 sets in a pyramid.
Machine Rows 5 x 10 x 20kg
DB Bench 3 x 10 x 27.5kg
Incline DB Bench 3 x 8 x 22.5kg
Chin Ups 10, 9, 7, 7, 5
Tricep Pushdown 10 x 25kg, 4 x 10 x 30kg, 10 x 35kg
More Machine Rows 10 x 20kg, 2 x 10 x 22.5kg22 Jan
Power Clean & Front Squat 2 x 70kg, 2 x 75kg, 2 x 80kg, 2 x 85kg
Back Squat 4 x 100kg, 4 x 110kg, 3 x 4 x 120kg
RDL 5 x 8 x 75kg (90 secs)23 Jan
Lat Pulldown 4 x 10 x 90lb?, 2 x 10 x 105lb?
OHP 2 x 3 x 60kg, 3 x 65kg, 3 x 3 x 60kg
T-Bar Row 4 x 10 x 40kg, 2 x 10 x 30kg
Bench Press 4 x 8 x 70kg, 6 x 70kg (90 secs)
Kneeling Cable Crunches 10 x 70kg, 10 x 65kg, 2 x 10 x 60kg
Cable Curl 10 x 35kg, 4 x 10 x 40kg28 Jan
Bench Press 3 x 90kg, 90kg, 95kg, 95kg, 90kg, 90kg
Machine Rows 6 x 10 x 21.25kg
Incline DB Bench 3 x 10 x 22.5kg (90 secs) 10, 8, 8 x 22.5kg
Weighted Pull Ups – 6,6,5,5,4 x BW +5kg
Kneeling Cable Crunch 4 x 15 x 65kg
Tricep Pushdown 6 x 10 x 35kg31 Jan
Power Clean 2 x 75kg, 2 x 80kg, 2 x 85kg, 2 x 90kg
Deadlift 3 x 110kg, 3 x 120kg, 2 x 3 x 130kg, 3 x 135kg, 2 x 135kg
Plyo Jumps 2 x 25 x 2.5kg
Bent Over Rows 5 x 5 x 70kg
Back Squat 5 x 8 x 105kg (2 mins)February 12, 2019 at 6:06 pm #92971 Feb
Bench Press 5 x 3 x 92.5kg, 3 x 97.5kg
Pullups 5 x 6
Incline DB Bench 2 sets of 3 x 10 x 22.5kg
Machine Row 6 x 10 x 21.25kg
Kneeling Cable Crunch 4 x 12 x 70kg
Tricep Pushdown 6 x 10 x 35kg3 Feb
KB swings, Abductor/Adductor & Glute work to warm up
Power Clean 2 x 75kg, 2 x 80kg, 2 x 85kg, 2 x 90kg
Back Squat 4 x 100kg, 4 x 110kg, 4 x 120kg, 2 x 4 x 125kg
Plyo Jumps 2 x 25 x 2.5kg
Smith Machine RDL 5 x 8 x 75kg (90 secs)5 Feb
OHP 2 x 3 x 60kg, 3 x 3 x 62.5kg, 3 x 60kg
T-Bar Row 6 x 10 x 40kg
Bench Press 5 x 8 x 75kg (2 mins)
Lat Pulldown 10 x 40kg, 3 x 10 x 50kg, 2 x 10 x 40kg
Kneeling Cable Crunches 4 x 12 x 70kg
Cable Curl 6 x 10 x 40kg7 Feb
Rugby Match – 4th XV (Lost ~70-12)
10 Feb
Power Clean 2 x 2 x 80kg, 2 x 2 x 85kg
Deadlift 4 x 4 x 120kg, 4 x 130kg
Plyo Jumps 2 x 25 x 2.5kg
Bent Over Rows 5 x 5 x 75kg
BBB Deadlift 5 x 10 x 80kg12 Feb
Bench Press 6 x 3 x 95kg
Weighted Pullups 2 x 6 x 5kg, 3 x 5 x 5kg
Incline DB Press 2 x 3 x 10 x 22.5kg
Machine Row 6 x 10 x 21.25kg
Kneeling Cable Crunch 4 x 15 x 70kg
Tricep Pushdown 5 x 8 x 40kg (90 secs)14 Feb
Power Clean 2 x 75kg, 2 x 80kg, 2 x 85kg, 2 x 90kg
OHP 6 x 3 x 62.5kg
Back Squat 5 x 4 x 120kg
Plyo Jumps 2 x 25 x 2.5kg
T Bar Rows 3 x 10 x 40kg, 3 x 10 x 45kg, 4 x 55kg
Smith Machine RDL 5 x 8 x 75kg (90 secs)15 Feb
Bench Press 3 x 8 x 80kg, 7 x 80kg, 5 x 80kg
Lat Pulldown 6 x 10 x 40kg
BB Bicep Curl 3 x 10 x 30kg17 Feb
Deadlift (deload) 3 x 5 x 70kg
Bench Press (deload) 3 x 5 x 60kg
Exercise Bike 12 mins
Treadmill 12 mins18 Feb
Exercise Bike – 50 mins
Just plodded along on it, was only there to keep my girlfriend company in the gym.
19 Feb
OHP (deload) 3 x 5 x 30kg
Back Squat (deload) 3 x 5 x 60kg
Abs 3.5 mins21 Feb
Rugby Match – 5th XV (Won 25-5)
Scored one try.
23 Feb
Power Clean 2 x 75kg, 2 x 80kg, 2 x 85kg
Deadlift 5 x 4 x 125kg
Plyo Jumps 2 x 25 x 2.5kg
Bent Over Rows 5 x 5 x 70kg
Deadlift 5 x 9 x 90kg (75 secs)24 Feb
Bench Press 2 x 3 x 95kg, 2 x 3 x 100kg, 2 x 3 x 95kg
Weighted Pullups 6,6,5 x 5kg, 2 x 6 x BW
Incline DB Press 3 x 10 x 22.5kg, 10,10,7 x 22.5kg
Machine Row 2 x (2 x 10 x 22.5kg, 1 x 10 x 20kg)
Tricep Dips 15, 12, 9, 8
Ab Ripper X – complete27 Feb
Power Clean 2 x 75kg, 2 x 80kg, 2 x 85kg
Back Squat 5 x 4 x 120kg
Plyo Jumps 2 x 25 x 2.5kg
RDL 5 x 8 x 80kgFebruary 12, 2019 at 6:08 pm #92981 Mar
OHP 6 x 3 x 62.5kg
T-Bar Row 5 x 12 x 45kg
Bench Press 8,8,8,6,6 x 80kg (2 mins)
Lat Pulldown 6 x 10 x 50kg
Preacher Curl 5 x 8 x 20kg
Ab Ripper X4 Mar
Power Clean 2 x 5 x 70kg, 5 x 75kg
A1 Back Squat 3 x 5 x 110kg
A2 Borzov Jumps 3 x 5
RDL 10,9,8,7,6 x 70kg
Bench Press (30 reps, 30 secs rest) 80kg x 13, 6, 5, 4, 2
Machine Rows 6 x 10 x 22.5kg
B1 Pull-ups (30) = 9, 7, 5, 5, 4
B2 Alternate DB Press (30) 20kg x 10, 8, 7, 5
Ab Ripper X7 Mar
Power Clean 3 x 5 x 75kg
A1 Deadlift 3 x 5 x 120kg
A2 Squat Jumps 2 x 5 (forgot them first set)
Back Squat 12, 10, 8 x 90kg, 12 x 90kg, 10 x 95kg, 8 x 100kg
OHP 2 x (6 x 50kg, 5 x 55kg, 4 x 60kg)
T-Bar Row 5 x 10 x 45kg
Lat Pulldown 5 x 10 x 50kg
3 Way Shoulder Raise 12,10,8 x 5kg per hand10 Mar
Power Clean 3 x 5 x 75kg
Back Squat 3 x 5 x 110kg
Bench Press 3 x 5 x 90kg
Bent Over Rows (smith machine) 6 x 10 x 50kg
Incline DB Press (30 total, 30 secs rest) 25kg x 14, 7, 5, 4
Deadlift 4 x 10 x 100kg (60 secs)
Hex Bar Shrugs 6 x 10 x 40kg15 Mar
Power Clean 5 x 75kg, 4 x 80kg, 3 x 85kg, 2 x 90kg, 0 x 95kg
Back Squat 5 x 110kg, 4 x 115kg, 3 x 120kg, 2 x 125kg, 1 x 130kg
RDL 4 x 8 x 70kg
Bench Press 5 x 90kg, 4 x 92.5kg, 3 x 95kg, 2 x 97.5kg, 2 x 100kg
Machine Row 4 x 10 x 22.5kg
DB OHP 10 x 25kg, 10 x 22.5kg, 4+4 (alternate) x 22.5kg, 8 (alternate) x 22.5kg
Pullups 8,7,6,5,419 Mar
Power Cleans 4 x 4 x 80kg
A1 Back Squat 4 x 4 x 115kg
A2 Borzov Jumps 4 x 4
Deadlift 4 x 10 x 110kg (2 mins)
Bench Press 4 x 4 x 95kg
Lat Pulldown 4 x 10 x 50kg
T-Bar Rows 4 x 10 x 45kg24 Mar
Abs
25 Mar
Press-ups, 50
Hex Bar DL 3 x 5 x 70kg30 Mar
Exercise Bike – 25km in 52:52 with resistance 3/7
SL Calf Raises – 10February 12, 2019 at 6:12 pm #92991 Apr
OHP 1 x 40kg, 1 x 60kg, 1 x 70kg
Exercise Bike – 25km in 44:50 with resistance 3/7
SL Calf Raises 2 x 105 Apr
Bench 8 x 60kg, 5 x 80kg, 3 x 90kg, 1 x 100kg, 0 x 115kg, 1 x 110kg
Pullups 5 x 69 Apr
Power Clean 2 x 4 x 80kg
Deadlift 3 x 100kg, 1 x 120kg, 1 x 130kg, 1 x 140kg (belt for 140kg+), 1 x 150kg, 1 x 160kg, 1 x 170kg, 1 x 180kg
Bench Press 4 x 4 x 95kg
Lat Pulldown 10 x 50, 60, 60, 50kg180kg deadlift was scrappy but 170kg went up smoothly.
13 Apr
Power Clean 3 x 10 x 65kg
RDL 3 x 10 x 70kg
Back Squat 3 x 100kg, 7, 8, 6 x 80kg
Bench Press 4 x 4 x 95kg
Machine Row 4 x 8 x 25kg
DB OHP 3 x 8 x 22.5kg, 1 x 5 x 22.5kg + 3 reps alternate
Pullups 4 x 718 Apr
Bench Press 4 x 8 x 70kg
Alt DB Curl 3 x 8 x 12.5kg22 Apr
Tempo Runs 108 yds (98.75m) 2 x 5 with 50m jog 50m walk (avg 15.8, 14.5)
27 Apr
Tempo Runs (grass)
3 x 4 x 100m (50m jog, 50m walk recovery)
15.8, 15.7, 15.6, 15.0 (avg 15.5)
14.6, 15.0, 15.1, 15.0 (avg 14.9)
15.0, 15.5, 15.5, 13.5 (avg 14.9)BW Walking Lunge 2 x 30
I had a body-weight of 78.1kg (172lbs) on 27th April. Don’t remember ever being that heavy.
February 12, 2019 at 6:15 pm #93003 May
Power Clean 3 x 6 x 70kg
RDL 3 x 10 x 70kg
Back Squat 3 x 10 x 90kg
Pull-ups 4 x 7
Single Arm Machine Row 4 x 8 x 25kg
Bench Press 4 x 4 x 90kg
Ab Ripper X4 May
Tempo Runs (grass)
3 x 4 x 100m (1 min btw reps, 3 mins btw sets)
15.6, 13.9, 15.2, 14.3 (avg 14.8)
14.6, 15.0, 14.7, 15.6 (avg 15.0)
14.2, 16.0, 14.6, 14.2 (avg 14.8)Body-weight of 76.5kg (169lbs), think I was trying to get back in shape.
8 May
Power Clean 3 x 4 x 80kg
Back Squat 4 x 4 x 115kg
Jumping Lunge 3 x 6 x 40kg
Multi-Directional Lunge 3 x 12 (per leg) x 20kg
Deadlift 10, 10, 10, 8 x 110kg (2 mins)20 mins on the floor regretting not putting a leg finisher last
Bench Press 10, 10, 7 x 80kg
Bent Over Row 4 x 10 x 50kg – easy
OHP 1 x 8 x 40kg
Lat Pulldown (neutral grip) 4 x 10 x 50kg10 May
BW 76.3kg (168lbs)
Tempo Runs (grass)
3 x 4 x 100m (1 min btw reps, 3 mins btw sets)
14.1, 15.6, 14.6, 15.1 (avg 14.9)
13.9, 15.4, 14.7, 15.2 (avg 14.8)
14.3, 15.6, 14.6, 13.9 (avg 14.6)Brandon Carter Abdominal Assault (one of the versions, with ‘dying roach’)
3 rounds, (with rest, with planks and with mountain climbers)
12 May
Power Clean 3 x 6 x 70kg
RDL 4 x 8 x 75kg
Back Squat 4 x 8 x 95kg
Side Step Squat 3 x 8 x 37kg (80lb fixed bar)
Bench Press 4 x 4 x 95kg
T-Bar Row 3 x 8 x 45kg, 1 x 8 x 50kg
DB OHP 4 x 8 x 20kg
Pullups 4 x 715 May
BW 75.9kg (167lbs)
Tempo Runs (grass)
6 x 2 x 100m (30 sec btw reps, 2 mins btw sets)
14.4 & 15.7, 14.6 & 15.2
14.2 & 15.0, 14.4 & 15.3
14.3 & 15.2, 14.3 & 15.518 May
Bench Press 4 x 8 x 80kg
Power Clean 3 x 4 x 80kg
Back Squat 4 x 4 x 115kg
Jumping Lunge 3 x 6 x 40kg – much better power on these
Multi-Directional Lunge 3 x 12 (per leg) x 20kg
Bent Over Row 2 x 8 x 60kg, 2 x 8 x 65kg
OHP 3 x 8 x 40kg, 1 x 7 x 40kg
Deadlift 4 x 8 x 110kg (2 mins)
Lat Pulldown (neutral grip) 3 x 8 x 105lbs, 8 x 120lbs
Brandon Carter Ab Assault – 3 rounds, 9 x 20 sec exercises, 8 x 20 sec front plank, 8 x 20 sec mountain climber19 May
Burpees 12 x 10 (1 min rest)
26 May
BW 75.2kg (166 lbs)
Speed session (grass)
31 yard sprint (1 min rest) – 4.0, 4.1, 4.1, 3.9, 3.9
62 yard sprint (2 min rest) – 7.2, 7.2, 7.2, 7.4, 7.3 - AuthorPosts
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