Hey everyone, I'm new here so I thought I would get a log going to track my progress..

First a bit of background ;- I have been lifting properly for about nine months, after being an avid runner for a few years. I joined a gym about 18 months ago, and started aimlessly pushing weights, before realising I was doing it all wrong.. I have since bought a shed load of weights and a squat rack, and started to do things properly..

I have just started a endurance/hypertrophy/strength rountine which looks like this:

A
Squat
Bench
BOR
Military Press
Chins

B
Deadlift
Bench
BOR
Military Press
Chins

I try to follow a schedule of ABA, BAB..

All the stages last 4 weeks. The endurance stage involves lifting 3 sets and going to failure on each rep, trying to get as close to 15 reps on the first set, with only 30 seconds rest between the sets.

The hypertrophy stage involves lifting 3 X 8 with 90 seconds rest between the sets.

Finally the strength stage involves lifting 5 X 5 with 180 seconds rest between the sets.

Lets get it on!

22.09.09 (Endurance Phase)

Barbell Bench - 50Kgs 16,6,4
Squat - 65 Kgs 14,8,6
BOR - 47.5Kgs 12,5,3
Military Press - 35Kgs 10,5,2
Chins - BW 9,4,0

25.09.09 (Endurance Phase)

Barbell Bench - 50 Kgs 17,7,4
Deadlift - 75Kgs 17,8,6
BOR - 47.5Kgs 13,4,2
Military Press - 35Kgs 13,5,2
Chins - BW 6,3,2

27.09.09 (Endurance Phase)

Bench 52.5Kgs - 14,5,4
Squat 65Kgs - 14,8,4
BOR 47.5Kgs - 13,7,3
Military Press 35Kgs - 12,4,3
Chins BW - 7,4,2

Poor workout today, my form on the squats was awful, I could feel my back rounding by the 8th rep on the first set..

Still, I eat pretty poor and had too much to drink yesterday, so that's probably the reason.

Until Tuesday..

29.09.09 (Endurance Phase)

Workout Music - Tool 'Undertow'

Bench 52.5Kgs - 17,7,4
BOR 47.5Kgs - 14,7,4
Military Press 35Kgs - 12,5,3
Chins BW - 12,6,2

Had an awful day, so I was pretty pissed off going into this workout, and seemed to help me bang out some more reps. I think controlled aggression can be a useful tool when lifting. (That and the angry workout music :tucool:)

No deadlifts today as I pulled my hamstring while jogging, so had to fight my ego and leave them. (Even though every pissed off fiber in my body was telling me to do them :lol:)

Think I might do some leg work tonight, and then hopefully can continue with the usual full-body routine on Friday.

30.09.09 (Endurance Phase)

Hammered my legs last night. Feels good :p

What I did last night was too long to write down, but my legs felt like jelly so must have been good!

Finished off with 15 minutes of HIIT on the treadmill. First time I have done that in ages. I had stopped running due to shin splints, but there was no pain whatsoever last night. Might take this up more often!

Until Friday..

02.10.09 (Endurance Phase)

Bench 52.5Kgs - 17,6,3
Deadlift 80Kgs - 15,7,5
Military Press 35Kgs - 14,4,3
BOR 47.5Kgs -15,6,4

Good session today. No Pullups today as I had a friend coming round and ran out of time..:o

06.10.09 (Endurance Phase)

Bench 55Kgs - 13,5,3
Squat 65Kgs - 20,8,5
Military Press 35Kgs - 15,5,3
BOR 47.5Kgs - 18,9,7

Excellent session today, felt really tired going into it, but felt like an animal through the session..

Added 2.5Kgs to the Bench, PR on the Squat, MP and BOR.:cool:

Again no pullups though as I have to run up to the park and so them in the childrens play area. Unfortunately we had a massive downpour here which soon put pay to that.

Man I need a pullup bar..:nod:

Until Friday..

07.10.09

Bored today so thought I would run up and down a hill a few times.

Hill Sprint x 50m, 10 press ups at top, walk back down repeat 8 times.

I'm only guessing the distance at 50m, but seems about right..

Ideally I wanted to do this 10 times, but the night was closing in fast. Also the cows were getting increasingly more interested in what I was doing, which when you are in a field about three miles from anyone, suddenly becomes a little unnerving!! :lol:

Until Tomorrow..

09.10.09 (Endurance Phase)

Bench 55Kgs - 16,5,3
Deadlift 85Kgs - 13,5,3
Military Press - 13,4,3
BOR 50Kgs - 15,9,7

11.09.09 (Endurance Phase)

Bench 55Kgs - 15,5,3
Front Squat 40Kgs - 7,9,0 <Need to work on form here..
Thrusters 30Kgs - 11,6,2
BOR 50Kgs - 15,9,7

13.10.09 (Endurance Phase)

Bench 55Kgs - 15,6,2
Deadlift 85Kgs - 14,7,5
Military Press 35Kgs - 13,5,3
BOR 52.5Kgs - 18,13,3

14.10.09

Bored. Thought I would destroy myself.

'Kettlebell 300'

16Kgs Bell.

25 V ups
50 Snatches
25 Pushups
50 Swings
50 Squat Thrusts
50 Clean and Press
50 BW Squats

Time = 15.45

Pain. :mad:

I can't describe the feeling in my shoulders coming to the last few Clean and Presses. I bit down so hard I broke the skin on my lip and drew blood.

I want to get this to around the 12 minute mark as a long term goal.