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  1. #1

    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. #2
    Join Date: Feb 2015
    Location: Colorado
    Posts: 471



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


    BELIEVE IN YOURSELF AND ALL THINGS ARE POSSIBLE


  3. #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 - - -

    Quote 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


  4. #4
    Join Date: Apr 2011
    Location: EARTH
    Posts: 4,666



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


  5. #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 - - -

    Quote 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.


  6. #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


  7. #7
    Join Date: Apr 2011
    Location: USA
    Posts: 2,571



    Logs lookin awesome brother!
    The Rules At Juiced Muscle (everyone please read)
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  8. #8
    Join Date: Mar 2015
    Location: London
    Posts: 622



    Good man keep it up


  9. #9



    Quote 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 - - -

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

    - - - Updated - - -

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


  10. #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.


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