Win All Day Training Log

[Win All Day Senior Member Find all posts View Profile Close Win All Day]

8/11/15 Legs & Abs - 3-5 rep Range

1. Barbell Squats - 4 sets: (WU: 135lb x 10) 245lb x 5, 265lb x 5, 275lb x 4, 305lb x 3, 315 lb x 3 DS 245lb x 6.
2. Leg Ext - 3 sets: 230lb x 5, 245lb x 5, 245lb x 5 DS 170lb x 15
3. Seated LEg curl - 3 sets: 190lb x 5, 200lb x 4, 210lb x 3, DS 140lb x 10
4. Prone Leg curl - 3 sets: 130lb x 5, 140lb x 4, 150lb x 3 DS 100lb x 10
5. 3 sets of 90 Second planks
6. 3 sets of 15 hanging sit ups with ball twist side to side.

[Win All Day Senior Member Find all posts View Profile Close Win All Day]

8/14/15 Chest/Traps/Calves

1. Incline dumbell press - 3 sets (12-15 Rep Range) 45lb x 15, 50lb x 8, 40lb x 12, RP 30lb x 15.
2. Incline Dumbell fly - 3 sets: 25lb x 15, 30lb x 14, 40lb x 12
3. Incline chest press - 3 sets (Machine) 120lb x 15, 130lb x 10, 130lb x 9... pissed couldn't get the reps higher. RP 90lb x 10
4. Tricep Pressdown - 3 sets: 110lb x 15, 120lb x 13, 130lb x 12, RP 100lb x 10
5. Left gym, arrived late and was tired. Didn't get to finish work out before they closed.

- - - Updated - - -

Three months behind on the log, it's 2:30 AM here, I will continue to post and chip away so I can get the log up too date. I'll be back tomorrow.

[Win All Day Senior Member Find all posts View Profile Close Win All Day]

8/18/15 Chest/Tricep/Calves

1. Half mile run - 3 minutes 50 seconds.
2. Pec Fly - 3 sets: 120lb x 15, 135lb x 14, 150lb x 12, RP 150lb x 3
3. Incline dumbell press reverse grip - 3 sets: 30lb x 15, 35lb x 14, 40lb x 15 RP 40lb x 8
4. Dumbell Fly - 3 sets: 30lb x 15, 32.5lb x 14, 35lb x 13, RP 35lb x 8
5. Barbell Bench - 3 sets: 135lb x 15, 145lb x 14, 155lb x 12 RP 155lb x 4
6. Tricep pulldown - 4 sets: 80lb x 15, 90lb x 15, 100lb x 14, 110lb x 13 RP 110lb x 6
7. One arm overhead cable tricep ext - 3 sets: 15lb x 15, 20lb x 14, 25lb x 12, RP 25lb x 8
8. Dumbell ext - 3 sets: 50lb x 15, 55lb x 14, 60lb x 12, RP 60lb x 5
9. Calf ext - 4 sets: 70lb x 30, 90lb x 30, 110lb x 30, 130lb x 30

I wasn't able to finish up this work out on the 14th, so I had to wrap it up on this day.

[Win All Day Senior Member Find all posts View Profile Close Win All Day]

8/19/15 Back/Biceps/Abs

1. Dumbell bent row - 4 sets: 35lb x 15, 40lb x 15, 50lb x 14, 55lb x 12 RP 55lb x 4
2. Wide grip pulldown - 3 sets: 90lb x 15, 105lb x 15, 120lb x 12, RP 120lb x 5
3. Straight arm pull down - 3 sets: 80lb x 15, 100lb x 15, 120lb x 12, RP 120lb x 5
4. Seated Cable Row - 3 sets: 105lb x 15, 120lb x 15, 135lb x 12
5. Ez Barbell curl - 3 sets: 40lb x 15, 50lb x 14, 60lb x 12, RP 60lb x 6
6. Incline dumbell curls - 3 sets: 15lb x 15, 20lb x 13, 25lb x 12

[Win All Day Senior Member Find all posts View Profile Close Win All Day]

8/20/15 Shoulders/Traps/Calves 12-15 Rep Range

1. Dumbell Shoulder Press - 4 sets: 40lb x 15, 45lb x 13, 50lb x 12, 52.5lb x 11 RP 52.5lb x 5
2. Side Lateral Raise - 3 sets: 25lb x 15, 27.5lb x 15, 30lb x 13, RP 30lb x 7
3. Standing Dumbell Upright Row - 3 sets: 25lb x 15, 27.5lb x 13, 30lb x 12, RP 30lb x 6
4. Seated Bent Over Rear Delt Raise - 3 sets: 15lb x 15, 20lb x 14, 22.5lb x 12, RP 22.5lb x 10
5. Smith Machine One Arm Shrug - 4 sets: 95lb x 15, 115lb x 13, 125lb x 12, 135lb x 12 RP 135lb x 8
6. Leg Press Calf Machine - 4 sets: 310lb x 15, 210lb x 30, 210lb x 30, 210lb x 30
7. Calf Ext - 4 sets: 130lb x 30, 150lb x 30, 170lb x 30, 210lb x 30

[Win All Day Senior Member Find all posts View Profile Close Win All Day]

8/22/15 Legs 12-15 Rep Range

1. Barbell Squat - 4 Sets: 170lb x 15, 190lb x 15, 220lb x 13, 240lb x 12
2. Leg Press - 3 sets: 180lb x 15, 270lb x 13, 320lb x 12 RP 320lb x 5
3. Leg ext - 3 sets: 180lb x 15, 195lb x 13, 215lb x 12 RP 215lb x 12
4. Lying Prone Leg Curl - 3 sets: 95lb x 15, 110lb x 15, 125lb x 12, RP 125lb x 12

[jawad Junior Member Find all posts View Profile Close jawad]

wow man great post

[Win All Day Senior Member Find all posts View Profile Close Win All Day]

wow man great post

Thank you Jawad.

[RTNix Member Find all posts View Profile Close RTNix]

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Ive used to post on another forum before switching here, so here is a condensed back log of the past week:

4/3/12
After my squat warm up:
4x9 220 lb

Then I moved onto bench press.
5x1 105
4x1 125
3x2 150
3x6 170

4/4/12
squat
5x7 235.

Bench press
Warm up with just the bar
1x6105
1x5125
2x4 150
2x3160
2x2170
2x3160
1x4150
1x6140
1x8125
1x10105

4/6/12
Today was week 1, day 3 of smolov as well as week 1, day 3 of sheiko benching.

Squat:
7x5250 lbs

Bench press:
1x5 105 lbs
1x4 125
2x3 150
5x3 170
Break-Sheiko has squatting here but with smolov I squat first no matter what, so I just took a break here--got some water and biked for 10 min.
1x5 115
1x4 140
5x3 160

[RTNix Member Find all posts View Profile Close RTNix]

-

Ive used to post on another forum before switching here, so here is a condensed back log of the past week:

4/3/12
After my squat warm up:
4x9 220 lb

Then I moved onto bench press.
5x1 105
4x1 125
3x2 150
3x6 170

4/4/12
squat
5x7 235.

Bench press
Warm up with just the bar
1x6105
1x5125
2x4 150
2x3160
2x2170
2x3160
1x4150
1x6140
1x8125
1x10105

4/6/12
Today was week 1, day 3 of smolov as well as week 1, day 3 of sheiko benching.

Squat:
7x5250 lbs

Bench press:
1x5 105 lbs
1x4 125
2x3 150
5x3 170
Break-Sheiko has squatting here but with smolov I squat first no matter what, so I just took a break here--got some water and biked for 10 min.
1x5 115
1x4 140
5x3 160

[RTNix Member Find all posts View Profile Close RTNix]

-

Ive used to post on another forum before switching here, so here is a condensed back log of the past week:

4/3/12
After my squat warm up:
4x9 220 lb

Then I moved onto bench press.
5x1 105
4x1 125
3x2 150
3x6 170

4/4/12
squat
5x7 235.

Bench press
Warm up with just the bar
1x6105
1x5125
2x4 150
2x3160
2x2170
2x3160
1x4150
1x6140
1x8125
1x10105

4/6/12
Today was week 1, day 3 of smolov as well as week 1, day 3 of sheiko benching.

Squat:
7x5250 lbs

Bench press:
1x5 105 lbs
1x4 125
2x3 150
5x3 170
Break-Sheiko has squatting here but with smolov I squat first no matter what, so I just took a break here--got some water and biked for 10 min.
1x5 115
1x4 140
5x3 160