This year i'm going to keep records of all my lifts. Before this, i just memorize the weight of last lifts, lol. So hope with the detailed record i can keep progressing.

Current stats:
height 171 cm.
weight 75 kg.
BF % 14-15%.

Long term goal: Strong and muscular.
Short term goal: By June i'm hoping to squat 120kg, deadlift 130kg and bench 75kg.

Current workout routine:
Monday: Back and biceps.
Wednesday: Chest and Triceps.
Friday: Shoulder and leg.

So 1st log (20/2/2012)

Chin-up
10 x Bodyweight
8 x bodyweight

Lat-pulldown
2 sets of warm ups.
120lbs x 6 (shoulder width)
120lbs x 4 (shoulder width)
135lbs x 6 (close grip facing face)

V-grip seated row
1 set of warm ups
120lbs x 6
120lbs x 6
130lbs x 5

Deadlift
45lbs (empty bar) x 10
135lbs x 8
225lbs x 5*
225lbs x 5*

*i think i cheated on the deadlift, forms a bit off during the lowering part. Probably gonna lower the weight next time

One arm row
35lbs x 10
45lbs x 10
45lbs x 8 (form off at 9 and 10 so not gonna count that, lol)

Alternating dumbbell curl
30lbs x 8
30lbs x 6
30lbs x 6

hyperextension
40lbs x 15
40lbs x 15

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Added on February 22, 2012, 8:35 pm2nd log (22/2/2012)

flat dumbbells press
30lbs x 12
40lbs x 6
65lbs x 6
65lbs x 6
65lbs x 4

incline barbell press
20 kg x 8
50kg x 5
60kg x 4

incline dumbbell press
50lbs x 6
45lbs x 6

flat dumbbells flys
30lbs x 5
25lbs x 8

seated french press with ez-bar
40lbs x 6*
40lbs x 6

skullcrusher with ez-bar
40lbs x 6*
40lbs x 5

*without bar weight, dont know the weight of the ez-bar, lol

This post has been edited by darktronic: Feb 22 2012, 08:35 PM

3rd log (23/2/2012)

seated shoulder press
45lbs x 10
55lbs x 6
75lbs x 5
95lbs x 6
95lbs x 5

hang clean and push press
95lbs x 6
95lbs x 6
95lbs x 5

seated dumbbell arnold press
30lbs x 6
30lbs x 5

45 degrees leg press
208lbs x 12
298lbs x 8
388lbs x 5
528lbs x 8
538lbs x 8
538lbs x 10

leg curl
80lbs x 10
100lbs x 6

leg extension
100lbs x 10
130lbs x 10

Good day. I have read that you are recording the number of lifts that you have made. i would like to ask a question for you. does this actually help you out? maybe this method can work for me, if this had worked for you.

You did a great job.. Keep on recording.. Keep it up..!