comparison blog to see my gains after 4 weeks. i know its not a long time but gives me motivation to see im making progress
week 1 squats was 30kgs plus bar i did 7 sets then 20kgs plus bar 3 sets
hamstring curl 10 x 10 5th plate
week 4 squats i did 30kgs plus bar 10 x 10
2 sets 9th plate then 8 sets 8th plate
so a 3 set increase for squats and 3 plate increase.
week 1 37kgs bench press 10 x 10
ez bar curl i changed to seated cable curl so cant do progress
week 4 47kgs bench press 7 sets of 10.. 8th set was 9 then 45kgs for 2 sets
nearly a 10kg increase.
week 1 seated machine row 6th plate 10 x 10
tricep pull down 6th plate 10 x 10
week 4 seated machine row 9th plate 10 x 10
tricep pull down 10th plate for 7 sets then 9th for 3 sets
so seated row increase of 3 plates and tricep pull down would say 3 plates as well at least.
over head press changed to db presses so cant track prgress but will in the next 4 weeks
week 1 calf raises just bar 10 x 10
to now week 4 calf raise 10kgs plus bar 10 x 10
so i have made progress but its hard to say how much just from the fact i think started the weights a little to light but i prefer that then too heavy.
the next 4 weeks will be great to see my progress
3 main ones are squats i gained 3 sets which i think was perfect weight all the way through
bench 37kgs was too light. but now at 47kgs pretty happy and its a good weight
hammies up from 5th plate to 8th 10 x 10
next 4 weeks goal
hoping to get up to 49.5 kg bench press so being able to do 47kgs bench press for 10 sets
squats being able to do 32.5kgs plus bar for 10 x 10
and db press 15kgs 10 x 10 (currently 12.5 for 8 sets)
to be honest i thought my squat would go up a lot more kinda frustrating im benching like 7kgs more.... cuz i can bench 45kgs 10 x 10 and squat 38kgs 10 x 10