Vassilli0s Log: Strength and Honor

[Vassilli0s]

Hey all! Im just posting this here cause I need somewhere to track my progress and I thought Id might as well share it with you guys. A little about myself: I am 20 years old, I have a decent amount of lifting experience, I wrestle in college, I got right knee surgery in december and left knee surgery on march 6th. So i have been a couch potato since december really and this log will keep me motivated so I train hard and get ready for next season. I can only do upperbody as of now and therapy on the days i am not lifting. I started on April 20th. Hope a few of you follow along and goodluck with your training.

April 19th Stats: 5'4'', 147lbs, pics are attached

[Vassilli0s]

Work Out: Max Upper Body Life
Status: First Lift
Time: 2:00-3:10
Warm Up: n/a due to legs

Incline BB Bench Press- Bar x 12 , 95 x 10 , 115 x 10 , 135 x 8 , 155 x 2

Flat DB Bench- 50lbs x 21 , Waited 4 mins 50lbs x 17

DB Row- 65 x 12 , 65 x 12 , 65 x 12
Rear Delt Flys- 15 x 12 , 15 x 12 , 15 x 12

Behind BB Shrug- 135 x 15 , 135 x 15 , 135 x 15

Hammer Curls 25 x 15 , 25 x 15 , 25 x 15

Ball Concentrated Crunches 25 25 25


Overall: A good first day. Focus was there. I noticed that my strength is down but I still have a good foundation.

ps: when theres no space that indicates a superset

[Vassilli0s]

{Pushups x 25 →Crunches x 40 →Pullups x 8 →Crunches x 40} x 4
{Handstand Pushupsx8→Russian Twists x40→Dips x20→RussianTwistsx40} x 3
{Clap Pushups x 10 →Hanging leg raise x 10 → Chin ups x 8 →Sit up x 20} x 3

Overall: This workout kicked my ass and I loved it.

[Vassilli0s]

Work Out: Repetition Upper Body
Status: sore and amped
Time: 2:00-3:30
Warm Up: n/a due to legs

BB Bench Press- 100 x 20 , 100 x 20 , 100 x 20 , 100 x 20

Straight Arm Pulldown- 60 x 12 , 80 x 12 , 80 x 12 , 90 x 12
Facepulls- 60 x 12 , 80 x 12 , 90 x 12 , 100 x 12

DB Lateral Raise- 15 x 12 , 15 x 12 , 15 x 12 , 15 x 12

DB Shrug- 90 x 10 , 90 x 10 , 90 x 10
Tricep Pushdown- 80 x 25 , 90 x 25 , 90 x 25

Reverse Curl- 80 x 10 , 80 x 10

Abs: Knee raise- x20 , x20 , x20 , x20 , x20

Overall: Great workout. Tricep pushdowns were tough.

[Vassilli0s]

Work Out: Max Upper Body Lift
Status: Feeling good
Time: 2:05-3:30
Warm Up: n/a due to legs

Incline BB Bench Press- Bar x 12 , 95 x 10 , 135 x 8 , 155 x 5 , 155 x 5

Flat DB Bench- 50lbs x 24 , Waited 4 mins 50lbs x 17

DB Row- 65 x 12 , 65 x 12 , 65 x 12
Rear Delt Flys- 15 x 12 , 15 x 12 , 15 x 12

Behind BB Shrug- 155 x 15 , 155 x 15 , 155 x 15 , 155 x 5

Hammer Curls- 25 x 15 , 25 x 15 , 30 x 15

Ball Concentrated Crunches- x30 , x30
Ab Wheel- x30 , x30

Overall: Felt strength gains already, very happy about that

[Vassilli0s]

{Pushups x 30 →Crunches x 30 →Pullups x 8 →Crunches x 30} x 4
{HandstandPushupx10→RussianTwists x40→Dips x 15→RussianTwists x 40} x 4
{Clap Pushupsx10→Hanging leg raisex10→ Chin ups x 8 → Dragonfly x 10} x 4

Overall: Tough workout that delivered a great swell. Felt great.

[Vassilli0s]

Workout: Repetition Upper Body
Status: a little sore
Time: 3:15-4:30

Bench Press- 110 x 20 , 110 x 20 , 110 x 20 , 110 x 20

Straight Arm Pulldowns- 12 x 12 , 13 x 12 , 13 x 12
Facepulls- Band x 12 , Band x 12 , Band x 12

DB Shrug- 90 x 10 , 90 x 10 , 95 x 10
Tricep Pushdown- 11 x 25 , 10 x 25 , 10 x 25

Ball Crunches w/ 12lb ball- x25 , x25 , x25 , x25
Zamos Sidez- x10 , x10 , x10 , x10

30 band pushups

Tough work out. Energy was up but my focus wasn't hmmm. The last set of bench was really tough barely got it .

[Vassilli0s]

The devil workout

http://www.elitefts.com/documents/devil_workout.htm