2016 Training Log

1 Dec

Hex DL – 5 x 112.5kg, 3 x 127.5kg, 1 x 142.5kg
Back Squats – 5 x 10 x 90kg
V-Sits – 5 x 10

2 Dec

Bench Press – 5 x 70kg, 3 x 80kg, 1 x 92.5kg
OHP – 5 x 10 x 45kg
Bent Over Rows – 5 x 10 x 62.5kg
BB Curls – 3 x 10 x 33.5kg
Skull Crushers – 3 x 12 x 33.5kg
Rear Delt Raise – 3 x 10 x 5kg

5 Dec

Back Squats – 5 x 10 x 90kg
Hanging Leg Raises – 5 x 12

6 Dec

Bench Press – 5 x 10 x 67.5kg
Chin Ups – 5 x 10
BB Curls – 3 x 10 x 33.5kg
Skull Crushers – 3 x 12 x 33.5kg
Rear Delt Raise – 2 x 20 x 5kg
Skipping Rope – 10 x 40 jumps

9 Dec

Hex DL – 2 x 10 x 105kg
OHP – 3 x 10 x 45kg

Wrecked. So tired.

—-GAP—-

Festive break, no access to weights.

28 Dec

Back Squats – 3 x 10 x 80kg
Bench Press – 3 x 10 x 70kg
Chin ups – 3 x 10
Skipping Rope – 8 x 50 jumps

29 Dec

Rowing Machine – 10 x 1 min on 1 min off

30 Dec

A1 Zottman Curl 4 x 7 x 8.5kg (slow tempo)
A2 Pronated DB Ext – 4 x 8 x 10kg (slow tempo)
B1 Incline DB Curls – 2 x 7 x 12.5kg
B2 EZ California Press – 2 x 8 x 36kg
Skipping Rope – 12 x 50 jumps

End of 2016. Worth noting that the only real consistency and focus on primary lifts (bench, squat, deadlift) was when I followed the program 5/3/1 from 19th Sept for an 11 week period. I should really stick to the same program for 12-16 weeks and then switch it up, rather than changing focus to arm training/calisthenics/rowing/fat loss circuits etc.