My personal bests and milestones will be recorded here. I've been meaning to make a post about it to further add that extra attention to detail to this passion of mine called recomposition and strength and here it is. Apart from getting myself out of the current 68kg weight class (towards 80kg of awesomeness), I'd like to get stronger in the process and so far it's been a nice progression from a fat weakling me to a lean stronger me. Well, for my height and weight anyway. I know I'm no power lifter nor am I competing in bodybuilding competitions (despite many suggestions, sorry), I enjoy being strong. Plus, being stronger than some guys up to 20kg heavier than makes me chuckle just a little bit. Teeeheee.
Starting from the top...
I will also note that 99% of these records are me in a deficit/cutting stage (last two months) as I doubt I could have achieved them without leangains/IF (perhaps I should add another column...)
Back
| BW | Reps | Routine | Weight |
|---|---|---|---|
| 72kg (conventional) 73kg (wide) | 1 | Barbell deadlift | 195kg (conventional) 200kg (wide) |
| 75 | 3 (PB-R:6x1,13x1,6x3) | Dumbbell isolated row | 60kg (gym's heaviest) |
| 74kg | 8 (PB-R:8x1,6x2) | Cable row | 130kg |
| 73.5kg-75.5kg | 8 | Cable V-bar pull down | 100kg |
| 74.5kg | 8 | Barbell row bent over under-grip | 110kg |
| 74kg | 6 (PB-R:6x3) | Cable wide grip lat pull down | 100kg |
| 74kg | 1 | Barbell rack pull | 270kg |
| 72.4kg | 1 | Barbell Shrug | 240kg |
| 72kg-73.5kg | 25 | Wide grip pull up (BW only) | N/A |
| 75.1 | 4 | Close grip chin up | BW+35kg |
| 72.6kg | 6 | Chin up | BW+35kg |
| 73kg | 27 | Chin up (body weight) | N/A |
| 75kg | 5 (PB-S:5x1,3x2) | Wide grip pull up | BW+25kg |
Shoulders
| BW | Reps | Routine | Weight |
|---|---|---|---|
| 74kg | 10 | Dumbell isolated side lateral raise | 37.5kg |
| 74.5kg | 8 | Reverse flye (bench leaning) | 70kg |
| 73.9kg | 3 | Barbell upright row | 60kg |
| 70kg-75kg | 4 | Seated dumbbell military press | 2x27.5kg |
| 70kg | 2 | Seated barbell military press (smith) | 60kg |
| 70kg | 3 | Standing barbell military press | 50kg |
| 74.5kg | 6 (PB-RS:6x3,5x1,4x1,5x1) | Standing behind the neck barbell military press | 40kg |
| 74.5kg | 8 (PB-S:8x2) | Front plate raise | 25kg |
| 73.4kg | 6 | Dumbbell isolated front raise | 13kg |
| 74kg | 7 (PB-RS:7x1,6x1,6x1,5x1,5x1) | Seated barbell military press | 40kg |
Chest
| BW | Reps | Routine | Weight |
|---|---|---|---|
| 70kg-75kg | 1 | Flat bench dumbbell press | 2x45kg |
| 70kg-75kg | 6 | Incline bench dumbbell flye | 2x30kg |
| 70kg-75kg | 4 | Dumbbell pull over | 52.5kg |
| 73.2kg | 3 | Dumbell flat bench flye | 65kg |
| 70kg | 6 | Weighted push up - human weights | BW+45kg |
| 73kg | 105 | Push up | BW |
| 70kg-75kg | 60 | One arm push up | BW - 30 left and 30 right arm |
| 74.5kg | 4 | Cable cross-over | 80kg |
| 74.1kg | 6 | Cable low isolated unilateral raise | 60kg |
| 74kg | 8 (PB-R:8x1,5x1) | Incline bench dumbbell press | 70kg |
| 74kg | 5 | Bench dip | BW+75kg |
| 73.5kg-75.5kg | 4 | Dip | BW+50kg |
| 74kg | 42 | Dip - body weight | BW |
| 67.7kg | 6 | Dumbbell French press | 42.5kg |
Legs/Calves
| BW | Reps | Routine | Weight |
|---|---|---|---|
| 73kg | 5 (PB-RS:5x3,3x1,2x1) | Barbell back squat | 110kg |
| 72.1kg | 1 | Leg press | 425kg |
| 73kg | 4 | Leg extension | 143kg (machine max) |
| 74kg | 3 | Romanian/Straight-legged barbell deadlift | 160kg |
| 75kg | 8 | Standing calf raise | 360kg (plate max) |
| 72kg | 5 | Seated calf raise | 120kg |
| 73.5kg-75.5kg | 10 | Smith machine standing calf raise + triangle block | 170kg |
| 72.5kg-74.5kg | 8 | Machine lying hamstring curl | 50kg |
| 72.6kg-73kg | 8 | Leg press machine seated calf raise | 450kg |
Misc/Core
| BW | Reps | Routine | Weight |
|---|---|---|---|
| 70kg | 20 | Cable crunch | 75kg (cable max) |
| 75kg | 8 | EZ bar rollout | BW - last rep 60 seconds hold |
| 67.7kg | 2 | EZ bar curl | 50kg |
| 68kg | 4 | EZ bar close grip curl | 45kg |
| 68kg | 4 | EZ bar wide grip curl | 42.5kg |
| 68kg | 5 | Dumbell zottman curl | 2x12kg |
| 68kg | 4 | Cable short straight bar tricep pushdown | 18 (machine/cable) |
| 68kg | 6 | Cable reverse grip short straight bar tricep pushdown | 10 (machine/cable) |
| 74kg | 30 (With Superset) | Hanging leg raise | 30 |
Planned Milestones
| Milestone | Progress/Best Record |
|---|---|
| Dip bodyweight | 18kg away |
| Barbell back squat arse-to-grass 2x bodyweight | 40kg away |
| Dumbbell bench press 1.5x bodyweight | 22.5kg away (11.25kg per arm) |
| Chin/pull close/normal grip 1.5x bodyweight | 12.5kg away (close grip chin up broken, see 'arms' table) |
| Barbell deadlift 2.5x bodyweight | done and fucking dusted already, co-efficiency 2.5 broken |
There are several other routines that are cable based that I should have recorded however the machines/devices only show numbers so putting them up is pointless. Bars have been weighted by me in the gym on a scale to ensure accuracy (attention to detail...)
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