KJ's super sexy training log (strength, muay thai)

Discussion in 'Training Logs' started by ktoph1, Mar 24, 2008.

  1. ktoph1

    ktoph1 White Belt

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    [​IMG]
    Cute girl for your troubles​

    Specs:
    Age: 21
    Height: 5'8
    Weight: Starting - 158 Current - 161

    - Just started reading through everyone's logs, so I figured it could also help motivate myself. My lifts below are based on the 5X5 system and thats how I will go about updating them.
    - My body weight and lifts have been pretty stagnant for awhile now, so I really want to make a few improvements which I hope will help in my muay thai class.
    - My goals are to increase body weight by about 10-15 pounds and improve overall strength (listed below).
    - Please offer any suggestions or improvements if you have any.

    Initial Lifts [3-24-08]
    Bench: 185
    Squat: 135
    Pull-ups: bodyweight, bodyweight + 25 pounds on final set
    Dead Lifts: 205
    Shoulder Press: 130

    Current Lifts [4-10-08]
    Body Weight: 161
    Bench: - 205
    Squat: - 175
    Pull-ups: - bw, 171, 181, 181, 186
    Dead Lifts: - 230
    Shoulder Press: 140

    Goals for 2008
    Body Weight: 165-170
    Bench: 205 goal met on [4-10-08]
    Squat: 225
    Pull-ups: bodyweight + 25 pounds for 5 sets
    Dead Lifts: 255 goal met on [5-12-08], new goal = 280
    Shoulder Press: 150

    My gym schedule looks like this
    Day 1: Bench, Squats, Dips, Dumbbell lunges
    Day 2: Shoulder Press, Upright rows, lateral raises
    Day 3: Pull-ups, deadlifts, rows
    Day 4: Cardio or an extra day of rest if i'm lazy
    *I usually work on my flexibility/core work at the end of my workouts.

    Diet:
    My diet is pretty consistent, i try to get about 180 grams of protein, and follow the 7 rules
    - Protien Source: Tuna, Chicken, Salmon, Almonds, Chocolate Milk, Whey, MuscleMilk, Cottage cheese, Eggs.
    - Carbs: Vegetables or fruit with every meal, oatmeal, whole grain bread.
    - Supplements: Multi Vitamin, Fish Oil

    UPDATE: [4-8-08]
    Added 20 pounds to bench press which means I passed my goal of 200 and hit 205 for 3 reps. I'm not going to set another goal yet until I can get about 5. Dropped a half pound in bodyweight.
     
  2. Merrill

    Merrill Purple Belt

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    Welcome.

    Former bench monkey?
     
  3. ktoph1

    ktoph1 White Belt

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    haha sadly yes, I started going to the gym at an early age, so obviously I neglected legs until recently. So I hope to change that
     
  4. Merrill

    Merrill Purple Belt

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    Easily fixable.

    Get to work.
     
  5. ktoph1

    ktoph1 White Belt

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    Update Added
     
  6. ktoph1

    ktoph1 White Belt

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    Double post
     
  7. ktoph1

    ktoph1 White Belt

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    update added
     
  8. Sean O Deere

    Sean O Deere Guest

    more pics of that hot byitch or i kill you
     
  9. ktoph1

    ktoph1 White Belt

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    update added
     
  10. Merrill

    Merrill Purple Belt

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    Where's the training?
     
  11. ktoph1

    ktoph1 White Belt

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    I'm trying to keep my updates in my first post.. with my beginning, initial, and goal weight and a daily update. I just think its easier for others to read and keep track
     
  12. Merrill

    Merrill Purple Belt

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    Sounds alright. I guess I am just used to seeing separate entries for training days. Whatever works for you though. I think you are the first person to do it.
     
  13. ktoph1

    ktoph1 White Belt

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    and yes, here you are good sir.


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  14. ktoph1

    ktoph1 White Belt

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    Update added to first post, first goal complete
     
  15. ktoph1

    ktoph1 White Belt

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    Updates added to first page, second goal complete

    [​IMG]
     

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