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  • #31
    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.

    Comment


    • #32
      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.

      Comment


      • #33
        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.

        Comment


        • #34
          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

          Comment


          • #35
            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

            Comment


            • #36
              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

              Comment


              • #37
                wow man great post

                Comment


                • #38
                  Originally posted by jawad View Post
                  wow man great post
                  Thank you Jawad.

                  Comment


                  • #39
                    -

                    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

                    Comment


                    • #40
                      -

                      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

                      Comment


                      • #41
                        -

                        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

                        Comment

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