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  • Win All Day Training Log

    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

  • #2
    Awesome brother I will be following your log!!! Looking great
    GO HARD OR GO HOME!!!


    BELIEVE IN YOURSELF AND ALL THINGS ARE POSSIBLE

    Comment


    • #3
      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

      - - - Updated - - -

      Originally posted by gymdad View Post
      Awesome brother I will be following your log!!! Looking great
      Thanks a ton GymDad, Much appreciated! I'm following yours as well my man!

      - - - Updated - - -

      7/22/15 REST


      - - - Updated - - -

      7/23/15 REST

      Comment


      • #4
        Awesome brother.Great to see you logging man.I'll also be following along.

        Comment


        • #5
          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


          - - - Updated - - -

          Originally posted by F.I.S.T. View Post
          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.

          Comment


          • #6
            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

            Comment


            • #7
              Logs lookin awesome brother!
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              http://juicedmuscle.com/showthread.p...e-please-read)
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              Do not mistake my kindness for weakness!

              Comment


              • #8
                Good man keep it up

                Comment


                • #9
                  Originally posted by Pestosterone View Post
                  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.

                  - - - Updated - - -

                  Originally posted by MrBig View Post
                  Logs lookin awesome brother!
                  Thanks brotha!

                  - - - Updated - - -

                  Originally posted by frandman2014 View Post
                  Good man keep it up
                  Thanks Frandman! Much appreciated.

                  Comment


                  • #10
                    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.

                    Comment


                    • #11
                      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

                      Comment


                      • #12
                        Originally posted by frandman2014 View Post
                        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
                        Frandman - Bulking currently, I'll probably be bulking until March. At that point I plan on doing a cutting cycle, I am going on a cruise in June, so I figure about a 90 day/12 week cut cycle should have me yolked up for the cruise and pictures.
                        Currently I'm on my first cycle, good ol' Test E 500mg EW.
                        Training 7 days a week - damn son. I know what you mean though, when I don't hit the gym, I'm bouncing off the walls.
                        I commend you on quitting smoking, I used to smoke a pack and a half a day of Reds. Loved the cowboy killers. Haven't touched one in over 3 years. Stay strong to that!
                        You're doing a cutting cycle right now, right?

                        Comment


                        • #13
                          7/31/15 Back, Bicep, Abs
                          1. 5 Minute Jump Rope Session
                          2. Standing Bent Row: 4 Sets (Warmup: 40lb x 15) 60lb x 8, 65lb x 7, 70lb x 6, 70lb x 6, DS 50lb x 6
                          3. Behind Neck PullDown - 3 Sets: 130lb x 8, 140lb x 7, 150lb x 6 DS 100lb x 8
                          4. Seated Cable Row - 3 Sets: (WarmUp: 100lb x 11) 140lb x 8, 150lb x 7, 170lb x 6 DS 110lb x 7
                          5. Reverse Grip PullDown - 3 Sets: (WU: 100lb x 10) 130lb x 8, 140lb x 7, 150lb x 6, DS 100lb x 7
                          6. Barbell EzCurl - 4 Sets: 50lb x 8, 60lb x 8, 70lb x 3 60lb x 6, DS 40lb x 6
                          7. Bicep Curl (Assisted) - 3 Sets: (WU: 70lb x 10) 90lb x 8, 110lb x 5, 95lb x 6 DS 80lb x 6
                          8. Cable Crunch - 4 Sets 10-14 Reps: 140lb x 14, 150lb x 13, 160lb x 12, 170lb x 12
                          9. Hanging Bench Situps: 25, 25, 25, 25
                          10. Side obliques Ea Side: 40lb x 25, 40lb x 25, 40lb x 25, 40lb x 25
                          Couldn't finish out that barbell curl @ 70lb, I got handled by the Iron. Biceps were toast.

                          Comment


                          • #14
                            Originally posted by Pestosterone View Post
                            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
                            Went ahead and bought an RDX belt. It had great reviews and was only 50 bucks. Thanks brotha! I'll let you know how it is.

                            Comment


                            • #15
                              yea man cutting for 6 weeks to strip the body fat and get the 6 pack out,,, been long time since I seen it lol,,,
                              I did quit smoking few years back and lasted 3 whole years but then I start to party again,,,bitches you know,,,,
                              im no drinking or taking drugs since last year,,, wont do it anymore im sure of that,,, only thing left is the fags,,, 6 days today mate,, I think I got it now,, start to feel great again,,,
                              after this six weeks I will take some nice pictures to show results to everyone,,, will stop steroids for 6 weeks then do my bloods samples to check everything,, and if its all good im back on gear for October ,,, bulking time I need to grow my legs mate

                              Comment

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