FF's Log

[fearfactory]

34 years old. haven't lifted consistently for a couple of years. I am very weak. my goal is to lift consistently. keeping a log has helped in the past.

6'2" weight is probably between 235 and 245.


% reps sets weight
Squat 50% 3 1 130
60% 3 1 156
70% 3 2 182
75% 2 3 195
Bench 50% 3 1 100
60% 3 1 120
70% 3 2 140
75% 2 3 150
Abs 10 3 2.5

thanks again to Chase/Chaos Mitten for posting his spreadsheet (I'm amazed it was still available). I'll be running through program #32.

my maxes are estimated at:
Squat 260
Bench 200
Deadlift 350

I intend to be conservative until I get a decent strength base.

 

[fearfactory]

Squat
50% 3 1 135
60% 3 2 155
70% 2 2 185
80% 1 1 210
105% 1 3 275

 

[fearfactory]

Squat
50% 3 1 130
60% 3 2 156
70% 3 2 182
75% 2 4 195
Bench press
55% 3 1 110
65% 3 2 130
75% 3 6 150
Dumbbell fly
10 5 5
Good morning (standing)
5 5 27
Abs
5 3

I drank two IPA's in the 60 minutes this took. Made me reflect on the summer. Last weekend of the season. Time for Oktoberfest.

At any rate...my abs were killing me. I am in bad shape.

 

[MIDMOBOX]

welcome to the logs

 

[fearfactory]

day (Sunday)
% reps sets weight
Squat
50% 3 1 130
60% 3 2 156
70% 3 2 182
80% 2 4 208
Bench press
50% 3 1 100
60% 3 1 120
70% 3 2 140
80% 3 5 160
Dumbbell fly 8 4
Squat
55% 3 1 143
65% 3 2 169
75% 3 4 195

day (Tuesday)
% reps sets weight
Deadlift up to knees
50% 3 1 175
60% 2 2 210
65% 2 2 228
70% 1 3 245
Bench press
50% 3 1 100
60% 3 1 120
70% 3 2 140
80% 3 2 160
85% 2 3 170
Dumbbell fly 10 5
Deadlift
50% 3 1 175
60% 3 1 210
70% 3 2 245
80% 3 5 280
Abs 10 3

 

[fearfactory]

5 day (Thursday)
% reps sets weight
1 Bench press
50% 3 1 100
60% 3 1 120
70% 3 2 140
80% 3 5 160
2 Squat
50% 3 1 130
60% 3 2 156
70% 3 2 182
80% 3 6 208
3 Bench press
50% 4 1 100
60% 4 1 120
70% 4 4 140
4 Dumbbell fly 10 5
5 Good morning (standing) forgot to do these! just realized that as I posted this message.