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Win All Day Training Log

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  • RTNix
    replied
    -

    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:


  • RTNix
    replied
    -

    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:


  • RTNix
    replied
    -

    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:

  • Win All Day
    Senior Member

  • Win All Day
    replied
    Originally posted by jawad View Post
    wow man great post
    Thank you Jawad.

    Leave a comment:

  • jawad
    Junior Member

  • jawad
    replied
    wow man great post

    Leave a comment:

  • Win All Day
    Senior Member

  • Win All Day
    replied
    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

    Leave a comment:

  • Win All Day
    Senior Member

  • Win All Day
    replied
    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

    Leave a comment:

  • Win All Day
    Senior Member

  • Win All Day
    replied
    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

    Leave a comment:

  • Win All Day
    Senior Member

  • Win All Day
    replied
    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.

    Leave a comment:

  • Win All Day
    Senior Member

  • Win All Day
    replied
    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.

    Leave a comment:

  • Win All Day
    Senior Member

  • Win All Day
    replied
    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.

    Leave a comment:

  • Win All Day
    Senior Member

  • Win All Day
    replied
    8/7/15 - Back/Bicep/Abs


    1. Dumbell Bent row - 4 sets: 65lb x 5, 70lb x 4, 75lb x 4, 80lb x 3 DS 55lb x 8.
    2. Widegrip behind neck - 3 Sets: (Wu: 90lb x 10) 150lb x 5, 150lb x 5, 170lb x 3, DS 100lb x 10
    3. Seated cable row - 3 Sets: (WU: 100lb x 10) 150lb x 5, 150lb x 5, 170lb x 3, DS 120lb x 10
    4. Reverse grip pulldown - 3 sets: (Wu: 100lb x 10) 140lb x 5, 150lb x 4, 170lb x 3, DS 120lb x 10
    5. Barbell Curl - 4 sets: (WU: 30lb x 10) 45lb x 5, 50lb x 5, 60lb x 4, 70lb x 3 DS 45lb x 6
    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)
    7. 3 Sets 75 Second planks
    8. 3 Sets 15 Ab Rollers

    Leave a comment:

  • Win All Day
    Senior Member

  • Win All Day
    replied
    8/6/15 Chest/Triceps/Calves

    1. Incline Dumbell press: (3 sets: Wu: 30lb x 10) 55lb x 5, 60lb x 4, 65lb x 3 DS 50lb x 3
    2. Dumbell Flys: 3 sets: 35lb x 5, 40lb x 4, 50lb x 3, DS 30lb x 10
    3. Incline chest press (Machine): (WU: 90lb x 10) 160lb x 5, 170lb x 4, 190lb x 3, DS 160lb x 10.
    4. Barbell Bench: 3 sets: WU: ( 90lb x 10) 185lb x 5, 195lb x 4, 200lb x 2
    5. Pec Fly: 3 sets: 160lb x 5, 170lb x 4, 180lb x 3, DS 120lb x 4
    6. Tricep Pulldown: (Wu: 90lb x 10) 130lb x 5, 140lb x 4, 150lb x 3, DS 100lb x 10
    7. Standing Dumbell Ext: 60lb x 5, 70lb x 4, 80lb x 3.

    Leave a comment:

  • Win All Day
    Senior Member

  • Win All Day
    replied
    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.

    Leave a comment:

  • Win All Day
    Senior Member

  • Win All Day
    replied
    Originally posted by frandman2014 View Post
    Nice session mate...
    Stronger by the day???
    Yeah; I can tell my strength is going up increasingly - I didn't notice a huge difference in anything until about this last week. I'm able to really push myself and max out now, it's been tits man.

    Leave a comment:

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