DarthPenguins Training log of an unfit person!

[DarthPenguin]

Have once again been horrendously remiss in updating this! Kept training through most of December and even added in some regular runs (which i hate!) Won't bother with updates for missing period and will start with this week!

Monday 5th January

Lifting Session

Back squat

20kg x 5

40kg x 3

60kg x 2

83kg x 5

83kg x 5

83kg x 5

83kg x 5

Had tested indicative max at end of January. did a few reps with 110kg and it flew up out of the hole but slowed down a lot at a sticking point nearer the top. From looking into it this is likely weak glutes / hamstrings so i will try to work on that too which should also help my kick height.

 

Bench press

20kg x 5

40kg x 3

60kg x 2

68kg x 5

68kg x 5

68kg x 5

68kg x 5

Again i tested this end jan. Can just get 100kg for 1 rep and it is proper maximum but i also have a very marked sticking point near the top of the lift so need to strengthen triceps.

 

Romanian Deadlift

60kg x 5

60kg x 5

60kg x 5

60kg x 5

Starting these pretty light but will be double overhand with no straps to also work on grip. This should help work on hamstrings / glutes

 

Assisted pull up with 25kg band

5 reps

5 reps

5 reps

pleased with these - have already really reduced the amount of band assistance from when i first started on them will build to 3 x 10 then reduce banding until i get to bw

 

Standing military press

30kg x 10

30kg x 10

30kg x 10

Again went light for these. Partly to work on SE as the weight flies up for first 6 reps or so then my shoulder start to fatigue a bit so i need to work on that and increase their work capacity which should carry over well to my martial arts training

 

Close grip bench press

50kg x 10

50kg x 10

50kg x 10

adding these in to work on triceps strength

 

E-Z bar biceps curl

26kg x 8

26kg x 8

26kg x 8

 

Overall good first lifting session of 2026, i was pleased!