New Strength Log

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Joe Bloggs
Posts: 210
Joined: Fri Apr 29, 2011 8:31 am

New Strength Log

Postby Joe Bloggs » Tue Oct 18, 2011 1:52 am

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.

Joe Bloggs
Posts: 210
Joined: Fri Apr 29, 2011 8:31 am

Re: New Strength Log

Postby Joe Bloggs » Tue Oct 18, 2011 10:26 pm

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! :mozilla_frown:

Joe Bloggs
Posts: 210
Joined: Fri Apr 29, 2011 8:31 am

Re: New Strength Log

Postby Joe Bloggs » Thu Oct 20, 2011 2:23 am

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!!!!!!!! :mozilla_surprised:

Joe Bloggs
Posts: 210
Joined: Fri Apr 29, 2011 8:31 am

Re: New Strength Log

Postby Joe Bloggs » Thu Oct 20, 2011 11:10 pm

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 :mozilla_sealed:

Joe Bloggs
Posts: 210
Joined: Fri Apr 29, 2011 8:31 am

Re: New Strength Log

Postby Joe Bloggs » Fri Oct 21, 2011 9:20 pm

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

Joe Bloggs
Posts: 210
Joined: Fri Apr 29, 2011 8:31 am

Re: New Strength Log

Postby Joe Bloggs » Sun Oct 23, 2011 8:20 pm

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 :mozilla_cry:

Joe Bloggs
Posts: 210
Joined: Fri Apr 29, 2011 8:31 am

Re: New Strength Log

Postby Joe Bloggs » Thu Oct 27, 2011 5:17 am

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!!

Joe Bloggs
Posts: 210
Joined: Fri Apr 29, 2011 8:31 am

Re: New Strength Log

Postby Joe Bloggs » Sat Oct 29, 2011 5:58 pm

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 :mozilla_surprised: but i will be back on track very soon :mozilla_cool:

Joe Bloggs
Posts: 210
Joined: Fri Apr 29, 2011 8:31 am

Re: New Strength Log

Postby Joe Bloggs » Wed Nov 02, 2011 10:51 pm

THURSDAY 3rd NOVEMBER

MAX STRENGTH

5x2 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. :mozilla_cool:

Joe Bloggs
Posts: 210
Joined: Fri Apr 29, 2011 8:31 am

Re: New Strength Log

Postby Joe Bloggs » Tue Nov 08, 2011 2:37 am

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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