Dale 1989 - Training log (Pics pages 1,5, 22) *Deadlift vids p34*

warm up

db bench
few sets of 5 with 20
24/10
30/10
30/10
24/15

dips
10
10

back squat
few sets with bar
30/5
40/5
50/5
60/5
60/5
60/5

just finding my groove with them then i'll start putting some weight on

light curls

db rows
30/10
30/10
35/10
35/10

curls, leg raises and broom twists

bench
40/5
40/5
60/5
70/3
85/3
95/3
95/3
95/3

dips
10
10
10

deads
60/5
100/5
140/3
160/3
170/8

pull downs
50/15
50/15
70/6
90/5
100/15

curls, sit ups

bench
bar and side raises
40/5
40/5
60/5
70/5
80/5
90/10
60/20

db incline flyes
10/10
10/10

dips
one or two sets of ten

back squat
bar/5
30/5
40/5
50/5
60/5
70/5
80/5

few curls

db row
30/10
35/10
40/10

curls

thursday
bench went to 97.5 3x3
deads 185x5
 
some other bits and bobs

last night
incline db bench
10/10
20/10
24/5
30/5
35/5
40/8
 
higher incline flyes
15/10
then press
20/10
 
db shoulder press
15/20
15/20
 
dips
10
10
10
 
pull downs
50/10
50/10
50/10
70/5
90/5
100/15
 
curls

been a bit ill recently
 
trained but just been going through the motions, should be back on track next week
 
tonight
 
shoulder warm ups
db flat bench
10/10
20/10
24/10
30/10
34/10
 
dips
10
10
10
10
 
pull downs
50/15
50/15
70/6
90/5
100/16
 
decline situps
8
8
8
8
 
few sets of curls
 
ive lost 8 pounds due to being a bit off, so i'll see how my strength is when i start pushing a bit, feel ok so far

back tonight
 
few shoulder warm ups
 
pull downs
50/15
50/15
50/15
70/6
90/5
100/15
 
cable rows
40/10
50/10
60/10
70/10
50/15
 
db shrugs
55/20
55/20
 
decline sit ups
10
10
10
10
 
hammer curls and broom twists to finish
 
going to be training 3 times a week now

shoulder warm up
bench
bar for a few sets
40/10
40/10
60/5
70/5
80/5
90/5
90/5
 
dips
10
10
10
 
leg raises 4x10
 
sure i did something else aswell
 
deadlifts tomorrow

front squats to warm up
 
deadlifts
60/5
60/5
100/5
100/5
140/3
160/3
180/1
 
stopped here as theres a bloke in the gym who's competed in powerlifting and strongman to a pretty high level and he made comment on my deadlifts and gave some advice, moved my stance out and did a load of light stuff, got some ideas for back assistance work from him too which i'll be trying out
 
on 100kg, did about 8 sets of 3 just trying to get the groove, feels better, i'll give it a couple of weeks as when someone like that talks to you its probably wise to listen
 
pull downs
50/10
50/10
70/6
90/5
100/12or 14
 
barbell shrugs
60/6
100/6
140/6
160/6
160/6
 
db shrugs
24/15
30/15
 
did some curls

back assistance
 
warmed up shoulders
 
bent over rows
40/10
40/10
60/8
70/5
80/5
80/5
 
pull downs
50/10
50/10
70/5
90/5
100/14
 
db shrugs
32/10
32/10
55/25
32/10
 
few broom twists
sit ups - highest incline, 5kg plate
8
8
8
no weight
8
8
 
some curls

did chest wed
 
worked up to 100/3 bench, few sets of 10 dips, some sit ups
 
 

friday
 
few sets of squats stopping at 60kg
 
wide stance deadlifts
60/5
60/5
100/5
100/5
120/3
140/3
 
conventional
 
100/5
140/3
160/2
180/2
 
bb shrugs
70/6
110/6
130/6
150/6
150/6
 
db to loosen off
30/10
30/10
30/10
 
pull downs
50/10
50/10
70/6
90/5
100/14
80/10
 
few sets of curls

wed bench
up to 100/4, some push down, cable shoulder stuff, sit ups
 
thursday
light back squats
deads up to 200/2

gym shut for a few days so tonight
 
back
bb row
40/10
40/10
60/5
70/5
80/5
90/5
80/5
 
pull downs
50/10
50/10
70/5
90/5
100/16
 
few sets of curls

did 70 squats with a broom stick aswell