Natetan
01-08-2009, 07:58 PM
Decided that I would like to start keeping track of progress, So I'll give this log a shot and hopefully I can keep up with it.
Sunday 4th: Legs
Squat:
135 x 15
185 x 10
225 x 8
275 x 6
315 x Failure
Leg Curl:
110 x 10
110 x 8
110 x failure
Calf Raise on a machine that I have no idea what its called.(I get up under and it rests on my shoulder and there a bar at the bottom you can stand on for calf raises)
90 x 20
90 x 20
90 x failure
Monday 5th: Chest
Flat Bench Bar:
225 x 10
225 x 10
225 x 10
(I normally do 8-6-4, but I haven't been seeing gains the last few weeks so decided to change it up a little bit)
Incline Bar:
145 x 10
145 x 10
145 x 10
(Every other week I go light weight, widen my grip and slow my ROM for a nice upper chest burn)
Decline Cable Flys:
40 x 8
40 x 8
40 x 8
(Very slow and squeeze at end of each)
Incline Cable Flys:
40 x 8
40 x 8
40 x 8
(Same)
Tuesday 6th: Back
Lat Pull Downs:
120 x 15 (Warm up, sorta)
170 x 8
170 x 8
180 x 7
Dumbbell Rows:
90 x 8
90 x 8
90 x 8
(Slow and focused, I don't drop and jerk up as hard as I can)
Dead lifts:
225 x 10
295 x 8
315 x 6
315 x 6
Back Extensions:
BW x 8
BW x 8
BW x failure
Wednesday 7th: Shoulder
Military Press Dumbbell:
70 x 10
75 x 8
80 x 6
Body Parallel Front Raises:
35 x 8
35 x 8
UnderHand Front Raises:
30 x 8
30 x 8
Cycled Burnout Lift with 10 pound dumbbell: (This Crushes)
Front Raises x 10
Side Raises x 10
Rear Extensions (Like a Hugging Motion with arms extended, best I can explain) x 10
Front Raises above your head x 10
Rounded Raise (Start from crotch and bring up and around above your head, keeping arms straight) x 10
Rear Extensions with arms bend x 10
(These are all done consecutively)
Sunday 4th: Legs
Squat:
135 x 15
185 x 10
225 x 8
275 x 6
315 x Failure
Leg Curl:
110 x 10
110 x 8
110 x failure
Calf Raise on a machine that I have no idea what its called.(I get up under and it rests on my shoulder and there a bar at the bottom you can stand on for calf raises)
90 x 20
90 x 20
90 x failure
Monday 5th: Chest
Flat Bench Bar:
225 x 10
225 x 10
225 x 10
(I normally do 8-6-4, but I haven't been seeing gains the last few weeks so decided to change it up a little bit)
Incline Bar:
145 x 10
145 x 10
145 x 10
(Every other week I go light weight, widen my grip and slow my ROM for a nice upper chest burn)
Decline Cable Flys:
40 x 8
40 x 8
40 x 8
(Very slow and squeeze at end of each)
Incline Cable Flys:
40 x 8
40 x 8
40 x 8
(Same)
Tuesday 6th: Back
Lat Pull Downs:
120 x 15 (Warm up, sorta)
170 x 8
170 x 8
180 x 7
Dumbbell Rows:
90 x 8
90 x 8
90 x 8
(Slow and focused, I don't drop and jerk up as hard as I can)
Dead lifts:
225 x 10
295 x 8
315 x 6
315 x 6
Back Extensions:
BW x 8
BW x 8
BW x failure
Wednesday 7th: Shoulder
Military Press Dumbbell:
70 x 10
75 x 8
80 x 6
Body Parallel Front Raises:
35 x 8
35 x 8
UnderHand Front Raises:
30 x 8
30 x 8
Cycled Burnout Lift with 10 pound dumbbell: (This Crushes)
Front Raises x 10
Side Raises x 10
Rear Extensions (Like a Hugging Motion with arms extended, best I can explain) x 10
Front Raises above your head x 10
Rounded Raise (Start from crotch and bring up and around above your head, keeping arms straight) x 10
Rear Extensions with arms bend x 10
(These are all done consecutively)