Win All Day Training Log

[frandman2014]

Nice one,,, whats the plan then ??? bulking or cutting
what drugs you on??
I training 7 days this week,,, im off from work so too much fucking energy and quitting smoke so I don't stop all day mate hahaha

[Win All Day]

Chest/Triceps/Calves 7/30/15

1. Barbell Bench Press: (Warm up 155lb x 11), 175lb x 8, 185lb x 8, 185lb x 6, 190lb x 3 DS 155 x 6 - Couldn't finish out that last set @ 190 haha
2. Incline Dumbell Press: (WU: 30lb x 15) 45lb x 8, 55lb x 7, 60lb x 6 DS 50lb x 5
3. Dumbell Flys: 35lb x 11, 40lb x 10, 45lb x 8, DS 35lb x 6
4. Incline ChestPress -Machine-: 120lb x 8, 140lb x 7, 150lb x 6 DS 110lb x 8
5. Pec Fly: (WU: 120lb x 15) 130lb x 8, 150lb x 7, 160lb x 6, DS 130lb x 6
6. Tricep Pressdown: 130lb x 8, 140lb x 7, 130lb x 6, DS 110lb x 5
7. Tricep Pulldown: 120lb x 8, 130lb x 7, 140lb x 6, DS 110lb x 5
8. Standing Dumbell Ext: (WU: 30lb x 15) 50lb x 8, 60lb x 7, 70lb x 6
9. Sitting Calf Raise: 135lb x 14, 180lb x 13, 205lb x 13, 215lb x 12 DS 135lb x 15
10. Standing Calf Raise: 450lb x 15, 540lb x 15, 630lb x 15, 720lb x 12

This was a pretty long work out, felt great though. I took two solid rest days so it was necessary to have a long hard workout yesterday.

[Win All Day]

Nice log man!! Also check out some RDX belts I have a leather one with a clasp instead of the regular belt lock fairly priced 2

Thanks boss! Much appreciated, RDX Belts - I'll go check them out. Thank you for the reference, been needing one badly.

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Logs lookin awesome brother!

Thanks brotha!

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Good man keep it up

Thanks Frandman! Much appreciated.

[frandman2014]

Good man keep it up

[MrBig]

Logs lookin awesome brother!

[Pestosterone]

Nice log man!! Also check out some RDX belts I have a leather one with a clasp instead of the regular belt lock fairly priced 2

[Win All Day]

7/24/15 Chest, Tricep, Calves. Rep Range changed to 9-11, increase in weight.

1. Incline Dumbell Press: 40lb x 11, 45lb x 11, 55lb x 9, RP 55lb x 4
2. Dumbell Flys: 25lb x 11, 30lb x 10, 35lb x 9, RP 35 x 5
3. Incline Press (Machine): 110lb x 11, 120lb x 10, 130lb x 6, DS 110lb x 6
4. Tricep Press Down: 110lb x 11, 120lb x 10, 130lb x 9
5. Barbell Bench Press (Assisted): 135lb x 11, 145lb x 10, 150lb x 7 DS 135lb x 5
6. Standing Calve Raise: 180lb x 20, 270lb x 20, 360lb x 20, 450lb x 15, RP 450lb x 15
7. Seated Calf Raise: 135lb x 20, 170lb x 15, 180lb 15, RP 180lb x 15
8. Tricep Pull Down: 100lb x 11, 120lb x 10, 130lb x 6, DS 120lb x 3
9. Tricep Ext: 55lb x 11, 60lb x 10.
10. Not sure what happened on that last work out, evidently I either didn't log the rest of the tricep ext or I didn't finish

7/25/15 Back, Bicep, Abs

1. Dumbell Bent Row: 40lb x 11, 45lb x 11, 55lb x 10, 60lb x 9 RP 60lb x 2
2. Wide Grip behind neck pull down: 110lb x 11, 120lb x 10, 130lb x 9, RP 130lb x 4
3. Seated Cable Row: 120lb x 11, 130lb x 10, 140lb x 9, RP 140lb x 7
4. Barbell Curl: 40lb x 11, 45lb x 11, 50lb x 10, 60lb x 9 RP 60lb x 5
5. Bicep Curl (Machine): 45lb x 11, 70lb x 10, 85lb x 9, RP 85lb x 5
6. Reverse Grip Pulldown: 110lb x 11, 130lb x 10, 150lb x 9, RP 150lb x 3
7. Weighted Crunches: 25lb x 20, 25lb x 20, 25lb x 20

7/26/15 Shoulders/Traps/Calves

1. Dumbell Shoulder Press: (Warm up: 30lb x 10) 40lb x 11, 45lb x 11, 50lb x 7, 50lb x 10 RP 50lb x 5
2. Smiths Machine UpRight Row: 95lb x 11, 135lb x 10, 155lb x 9, RP 160lb x 5
3. Side Lateral Raise: 30lb x 11, 35lb x 10, 40lb x 9
4. Bentover Rear Lateral Raise: 17.5lb x 11, 20lb x 11, 25lb x 9, RP 25lb x 10
5. Barbell Shrug: 145lb x 11, 185lb x 10, 225lb x 9, RP 225 lb x 10
6. Seated Calf Raise: 135lb x 11, 180lb x 10, 205lb x 9, RP 205lb x 10
7. Leg Press Calf Raise: 280lb x 11, 300lb x 10, 320lb x 9, RP 320lb x 15

7/27/15 Legs & Abs

1. Bike Speed 10: 3 Miles
2. 1/2 Mile Run @ 9 speed 1.5 Incline
3. Barbell Squat: 160lb x 11, 180lb x 11, 200lb x 10, 220lb x 9 RP 220lb x 5
4. Leg Ext: 200lb x 11, 220lb x 10, 230lb x 9, RP 240lb x 5
5. Romanian Dead Lift: 135lb x 11, 185lb x 4, Stopped, back hurt - need to purchase a belt.
6. Seated Leg Curl: 150lb x 11, 170lb x 10, 200lb x 9
7. Weighted Crunches: 35lb x 30, 35lb x 30, 35lb x 30
8. Side Planks Ea Side: 75 second, 75 Second, 75 Second
9. Hanging Sit Ups: 25, 25, 25, 25

7/28/15 REST

7/29/15 REST

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Awesome brother.Great to see you logging man.I'll also be following along.

Thanks a ton F.I.S.T - Likewise my man.
I'm always open to suggestions from anyone mates.

[F.I.S.T.]

Awesome brother.Great to see you logging man.I'll also be following along.

[Win All Day]

7/21/15 Legs and Abs

1. Seated Leg Curl: 100lb x 15, 110lb x 14, 140lb x 12, RP 140lb x 8
2. Leg Ext: 160lb x 15, 170lb x 14, 200lb x 12, RP 200lb x 8
3. Romanian Dead Lift: 150lb x 15, 185lb x 13, 205lb x 8
4. Squats: 135lb x 15, 155lb x 13, 170lb x 13, RP 170lb x 8
5. Crunches: 30, 30, 30
6. 3 Sets 60 second plank: lll
7. Hanging sit ups: 25, 25, 25
8. Barbell Side Raise: 40lb x 25, 40lb x 25, 40lb x 25

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Awesome brother I will be following your log!!! Looking great

Thanks a ton GymDad, Much appreciated! I'm following yours as well my man!

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7/22/15 REST

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7/23/15 REST

[gymdad]

Awesome brother I will be following your log!!! Looking great

[Win All Day]

Started this log in the "Cycle Log" Section but decided to keep my cycle log and training log separate.

Logging all the work outs for the past couple weeks - I log them at the gym and transfer them onto here, so bare with me as I bring these up to date.

7/16/15

1. Leg Day (DS = Drop Set)
2. Barbell Squat: 180lb x 5, 200lb x 4, 205lb x 3. DS 140lb x 10
3. Leg Extensions: 200lb x 5, 210lb x 4, 240lb x 3 DS 170lb x 10
4. One leg, leg press: 90lb x 5, 115lb x 4, 180lb x 3, DS 90lb x 10
5. Assisted squats: 270lb x 5, 320lb x 4, 335lb x 10
6. Prone Leg Curl: 120lb x 5, 130lb x 4, 140lb x 3, DS 100lb x 5
7. Ab crunch (machine): 110lb x 9 ea side, 120lb x 8 ea, 130lb x 7 ea, 150lb x 6
8. Rotary Torso: 100lb x 9 ea side, 110lb x 8 ea, 120lb x 7
9. 3 Sets 75 Second plank.

7/17/15

1. Chest, Tricep, Calf (RP = Rest Pause)
2. Barbell Bench: 90lb x 15, 105lb x 14, 140lb x 11, 130lb x 5, RP, 110lb x 10
3. Incline dumbell press: 35lb x 15, 40lb x 13, 45lb x 12, RP 40lb x 5
4. Dumbell Fly: 22.5lb x 15, 25lb x 15, 30lb x 12, RP 30lb x 5
5. Incline Cable Fly: 90lb x 15, 100lb x 13, 110lb x 12, RP 110lb x 6
6. Tricep Pulldown: 80lb x 15, 90lb x 13, 100lb x 10, RP 100lb x 6
7. Standing Tricept Ext: 40lb x 15, 45lb x 14, 50lb x 13, RP 50lb x 4
8. Seated Dip: 160lb x 15, 180lb x 12, 160lb x 13, RP 160lb x 6
9. Seated Calf Raise: 90lb x 30, 100lb x 25, 125lb x 25 RP 125lb x 25
10. Standing CAlf Raise: 90lb x 30, 140lb x 25, 180lb x 25

7/19/15

1. Bent Row dumbell: 35lb ea x 15, 40lb ea x 13, 45lb x 12, 45lb x 10 RP 45 x 5
2. Wide grip behind neck pulldown: 80lb x15, 90lb x 14, 100lb x 13, RP 100lb x 6
3. Seated cable row: 80lb x 15, 100lb x 14, 110lb x 13 RP 110lb x 5
4. Reverse Grip Pulldown: 80lb x 15, 90lb x 14, 100lb x 13, RP 100lb x 8
5. Barbell Curl: 35lb x 15, 40lb x 15, 45lb x 12, 50lb x 12, RP 50lb x 5
6. Standing one arm cable curl: 20lb x 15, 30lb x 12, 40lb x 12, DS 30lb x 5
7. Oblique crunches: 30, 30, 30
8. Crunches: 30, 30, 30
9. 3 Sets 60 second plank: lll

7/20/15

1. Dumbell Shoulder Press: 40lb x 15, 45lb x 12, 35lb x 13, 40lb x 15
2. Smith machine up row: 95lb x 15, 105lb x 12, 110lb x 12, RP 110lb x 12
3. Right Lateral Raise: 15lb x 15, 20lb x 15, 25lb x 15, 30lb x 13
4. Barbell Shrug: 90lb x 15, 140lb x 13, 150lb x 13, RP 150lb x 8.
   Something came up so I had to leave the gym early on this workout