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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
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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
Leave a comment:
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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
Leave a comment:
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8/22/15 Legs 12-15 Rep Range
- Barbell Squat - 4 Sets: 170lb x 15, 190lb x 15, 220lb x 13, 240lb x 12
- Leg Press - 3 sets: 180lb x 15, 270lb x 13, 320lb x 12 RP 320lb x 5
- Leg ext - 3 sets: 180lb x 15, 195lb x 13, 215lb x 12 RP 215lb x 12
- Lying Prone Leg Curl - 3 sets: 95lb x 15, 110lb x 15, 125lb x 12, RP 125lb x 12
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8/20/15 Shoulders/Traps/Calves 12-15 Rep Range
- Dumbell Shoulder Press - 4 sets: 40lb x 15, 45lb x 13, 50lb x 12, 52.5lb x 11 RP 52.5lb x 5
- Side Lateral Raise - 3 sets: 25lb x 15, 27.5lb x 15, 30lb x 13, RP 30lb x 7
- Standing Dumbell Upright Row - 3 sets: 25lb x 15, 27.5lb x 13, 30lb x 12, RP 30lb x 6
- Seated Bent Over Rear Delt Raise - 3 sets: 15lb x 15, 20lb x 14, 22.5lb x 12, RP 22.5lb x 10
- Smith Machine One Arm Shrug - 4 sets: 95lb x 15, 115lb x 13, 125lb x 12, 135lb x 12 RP 135lb x 8
- Leg Press Calf Machine - 4 sets: 310lb x 15, 210lb x 30, 210lb x 30, 210lb x 30
- Calf Ext - 4 sets: 130lb x 30, 150lb x 30, 170lb x 30, 210lb x 30
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8/19/15 Back/Biceps/Abs
- Dumbell bent row - 4 sets: 35lb x 15, 40lb x 15, 50lb x 14, 55lb x 12 RP 55lb x 4
- Wide grip pulldown - 3 sets: 90lb x 15, 105lb x 15, 120lb x 12, RP 120lb x 5
- Straight arm pull down - 3 sets: 80lb x 15, 100lb x 15, 120lb x 12, RP 120lb x 5
- Seated Cable Row - 3 sets: 105lb x 15, 120lb x 15, 135lb x 12
- Ez Barbell curl - 3 sets: 40lb x 15, 50lb x 14, 60lb x 12, RP 60lb x 6
- Incline dumbell curls - 3 sets: 15lb x 15, 20lb x 13, 25lb x 12
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8/18/15 Chest/Tricep/Calves
- Half mile run - 3 minutes 50 seconds.
- Pec Fly - 3 sets: 120lb x 15, 135lb x 14, 150lb x 12, RP 150lb x 3
- Incline dumbell press reverse grip - 3 sets: 30lb x 15, 35lb x 14, 40lb x 15 RP 40lb x 8
- Dumbell Fly - 3 sets: 30lb x 15, 32.5lb x 14, 35lb x 13, RP 35lb x 8
- Barbell Bench - 3 sets: 135lb x 15, 145lb x 14, 155lb x 12 RP 155lb x 4
- Tricep pulldown - 4 sets: 80lb x 15, 90lb x 15, 100lb x 14, 110lb x 13 RP 110lb x 6
- One arm overhead cable tricep ext - 3 sets: 15lb x 15, 20lb x 14, 25lb x 12, RP 25lb x 8
- Dumbell ext - 3 sets: 50lb x 15, 55lb x 14, 60lb x 12, RP 60lb x 5
- 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.
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8/14/15 Chest/Traps/Calves
- Incline dumbell press - 3 sets (12-15 Rep Range) 45lb x 15, 50lb x 8, 40lb x 12, RP 30lb x 15.
- Incline Dumbell fly - 3 sets: 25lb x 15, 30lb x 14, 40lb x 12
- 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
- Tricep Pressdown - 3 sets: 110lb x 15, 120lb x 13, 130lb x 12, RP 100lb x 10
- Left gym, arrived late and was tired. Didn't get to finish work out before they closed.
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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.
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8/11/15 Legs & Abs - 3-5 rep Range
- 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.
- Leg Ext - 3 sets: 230lb x 5, 245lb x 5, 245lb x 5 DS 170lb x 15
- Seated LEg curl - 3 sets: 190lb x 5, 200lb x 4, 210lb x 3, DS 140lb x 10
- Prone Leg curl - 3 sets: 130lb x 5, 140lb x 4, 150lb x 3 DS 100lb x 10
- 3 sets of 90 Second planks
- 3 sets of 15 hanging sit ups with ball twist side to side.
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8/7/15 - Back/Bicep/Abs
- Dumbell Bent row - 4 sets: 65lb x 5, 70lb x 4, 75lb x 4, 80lb x 3 DS 55lb x 8.
- Widegrip behind neck - 3 Sets: (Wu: 90lb x 10) 150lb x 5, 150lb x 5, 170lb x 3, DS 100lb x 10
- Seated cable row - 3 Sets: (WU: 100lb x 10) 150lb x 5, 150lb x 5, 170lb x 3, DS 120lb x 10
- Reverse grip pulldown - 3 sets: (Wu: 100lb x 10) 140lb x 5, 150lb x 4, 170lb x 3, DS 120lb x 10
- Barbell Curl - 4 sets: (WU: 30lb x 10) 45lb x 5, 50lb x 5, 60lb x 4, 70lb x 3 DS 45lb x 6
- Bicep curl machine - 3 sets 100lb x 5, 110lb x 4, 120lb x 3, DS 70lb x 3 DDS 55lb x 5 ( Couldn't do enough on the 70lb Dropset - had to double drop set lol)
- 3 Sets 75 Second planks
- 3 Sets 15 Ab Rollers
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8/6/15 Chest/Triceps/Calves
- Incline Dumbell press: (3 sets: Wu: 30lb x 10) 55lb x 5, 60lb x 4, 65lb x 3 DS 50lb x 3
- Dumbell Flys: 3 sets: 35lb x 5, 40lb x 4, 50lb x 3, DS 30lb x 10
- Incline chest press (Machine): (WU: 90lb x 10) 160lb x 5, 170lb x 4, 190lb x 3, DS 160lb x 10.
- Barbell Bench: 3 sets: WU: ( 90lb x 10) 185lb x 5, 195lb x 4, 200lb x 2
- Pec Fly: 3 sets: 160lb x 5, 170lb x 4, 180lb x 3, DS 120lb x 4
- Tricep Pulldown: (Wu: 90lb x 10) 130lb x 5, 140lb x 4, 150lb x 3, DS 100lb x 10
- Standing Dumbell Ext: 60lb x 5, 70lb x 4, 80lb x 3.
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Picking back up on the log - Launched a sales office in a different state, so wasn't overly active on the threads. I didn't neglect the gym at all, so I will post up the past couple months worth of workouts now.
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Originally posted by frandman2014 View PostNice session mate...
Stronger by the day???
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