Silversv1k's Workout Log

[silversv1k]

**** Tuesday October 21 **** - Arms

Chinups - BW x 12, BW + 45 x 6 x 3

Supersetted with

Dips - BW x 12, BW + 45 x 8

Barbell Curls - 75 x 12, 85 x 8 x 3

Supersetted with

CGBP - 115 x 12, 135 x 10, 135 x 8 x 2

Seated Incline DB Curls - 25 x 8/2 x 4

Supersetted with

OH DB Extensions - 50 x 12, 55 x 11 x 3

Supersetted with

DB Kickbacks - 15 x 12/2 x 4

21's - 55 x 21 (2 WG and 2 CG)

Supersetted with

SkullCrushers - 55 x 12 x 4

and 45 mins on the Treadmill @ 3.5 mph and 15% incline


**** Thursday October 23 **** - Legs

Leg Press - 4 pl x 12, 6 pl x 12, 12 pl x 12, 14 pl x 8, 8 pl x 12, 6 pl x 12, 4 pl x 20, 2 pl x 30

Box Squats - 135 x 12 x 4

BB lunges - 45 x 8/2 x 3

Supersetted with

Sled Hack Squats - 90 x 12 x 3

BB SLDL - 85 x 12 x 4

Leg Extensions - 120 x 12, 60 x 25

Lying Leg Curls - 90 x 12 x 4

[silversv1k]

**** Friday October 24 ****

Seated DB Press - 30 x 12, 40 x 12, 50 x 10 x 2, 40 x 12, 30 x 15 DS --> 20 x 10

Plate Loaded Shrugs - 6 pl x 12 x 4

BB Presses Behind Neck - 65 x 15 x 4

Upright Rows - 60 x 12, 70 x 12 x 2, 80 x 12

Cable Front Lateral Raises - 20 x 8/2 x 3

Cable Side Lateral Raises - 20 x 8/2 x 3

Reverse Peck Deck - 90 x 20 x 4

30 mins on the cycle @ 70 rpm @ Level 6


**** Saturday October 25 ****

Wide Grip Pullups - BW x 12 x 4

Close Grip Pullups - BW x 12 x 2

Seated Cable Rows - 135 x 10 x 2, 150 x 8 x 2

RG Lat Pulldowns - 112.5 x 12 x 2, 125 x 12 x 2

Single Arm HS Row - 90 x 10/2 x 4

Machine Row - 110 x 20 x 4

Hyperextensions - BW x 20 x 4

Supersetted with

Assisted Pullups - BW - 100 x Failure x 4

[silversv1k]

**** Sunday October 26 ****

Incline DB Press - 40 x 12, 50 x 12, 60 x 10, 50 x 12, 40 x 12 DS to 30 x 10

Dips - BW x 12, BW + 45 x 8 x 3

HS Chest Press - 90 x 15, 110 x 12, 130 x 9, 110 x 11, 90 x 12

Rope Pushdowns - 80 x 12 x 2, 90 x 12 x 2

Dumbell Bench Press - 30 x 12, 40 x 12, 50 x 10 DS to 25 x 10

Pec Deck - 120 x 12 x 5

and 30 mins on the treadmill @ 3.5 mph and 15% incline

[silversv1k]

**** October 29 **** - Arms

Chinups - BW x 12, BW + 45 x 8 x 3

Supersetted with

Dips - BW x 12, BW + 45 x 8 x 3

21's - 65 lbs x 4

Skullcrushers SS with CGBP - 65 x 10(10) x 4

Barbell Curl - 80 x 8 (2 CG, 2 WG)

Overhead Dumbell Extensions SS with Dumbell Kickbacks - 55(15) x 12 x 2, 60(20) x 10 x 2

Rope Extensions - 90 x 12 x 2, 100 x 10 x 2

Rope Curls - 42.5 x 12, 47.5 x 10

[silversv1k]

**** October 30 **** - Shoulders

Seated Dumbell Press - 30 x 15, 40 x 12, 55 x 10, 60 x 5, 50 x 8 DS to 40 x 10 DS to 30 x 6 DS to 25 x 6

Dumbell Shrugs - 100 x 12 x 2, 110 x 12 x 2

Upright Rows - 70 x 12, 80 x 12 x 2, 90 x 8

BTN Presses - 65 x 20 x 2, 75 x 20 x 2

Cable Side Laterals - 20 x 12 x 4

Cable Front Laterals - 20 x 12 x 4

Reverse Pec Deck - 105 x 15 x 2, 120 x 12 x 2

[silversv1k]

**** October 31 **** - Legs

Barbell Lunges - 45 x 15/2 x 2, 135 x 8 x 2, 45 x 15/2

Barbell SLDL - 45 x 15, 65 x 12, 85 x 12, 105 x 12

Leg Press (1 set = 12 WS, 12 RS, 12 CS or 36 total reps) - 8 plates, 6 plates, 4 plates then DS to 4 plates CS x 30

Bulgarian Split Squats - BW x 12/2 x 4

Standing Single Leg Curls - 60 x 12/2, 70 x 12/2 x 2, 60 x 12/2

Leg Extensions - 90 x 15, 110 x 12, 180 x 6, 60 x 25

Lying Leg Curls - 70 x 15, 80 x 15, 90 x 12, 60 x 25

[silversv1k]

**** November 1 **** - Back

WG Pullups - BW x 12, BW + 25 x 6 x 3, BW x 12

WG Lat Pulldowns - 125 x 10, 143 x 8, 150 x 7, 156 x 6, 162.5 x 6 DS to 75 x 12

Single Arm HS Row - 2 pl x 10/2, 2 pl + 25 x 8/2, 2 pl + 35 x 8/2, 3 pl x 6/2

Seated Cable Row - 135 x 8, 150 x 8 x 2

Supersetted with

Seated Machine Row - 120 x 20, 140 x 10 x 2

Straight Arm Pulldowns - 37.5 x 20 x 2, 50 x 12 x 2

Hyperextensions - BW x 20 x 4

Assisted Pullups - BW - 100 x Failure x 4

Treadmill @ 3.0 mph and 15% incline for 30 mins

[silversv1k]

**** November 2 **** - Chest

Dumbell Bench Press - 40 x 12, 50 x 12, 60 x 12, 65 x 8, 50 x 10 DS to 40 x 5 DS to 30 x 5

Dips - BW x 12 x 2, BW + 45 x 6 x 2

HS Incline Press - 90 x 15 x 2, 140 x 8 x 2

Single Arm RG Pushdowns - 20 x 12/2, 30 x 12/2, 40 x 12/2, 30 x 12/2, 30 x 12/2 DS to 20 x 6/2 DS to 10 x 6/2

HS Chest Press - 90 x 20 x 2, 140 x 10 x 2

Pec Deck - 105 x 12 x 4

[silversv1k]

**** November 5 **** - Shoulders

DB Shoulder Press - 30 x 15 x 2, 50 x 10, 55 x 8, 50 x 6, 40 x 10 DS to 30 x 5 DS to 20 x 5

DB Shrugs - 90 x 12/2 x 2, 100 x 12/2 x 2

Standing BTN Presses - 65 x 20, 75 x 15 x 2, 85 x 8

Upright Rows - 70 x 12, 80 x 10 x 2, 90 x 10

DB Side Laterals - 20 x 6/2 x 2, 15 x 10/2 x 2

Supersetted with

DB Front Laterals - 20 x 6/2 x 2, 15 x 10/2 x 2

Supersetted with

Reverse Cable Flies - 50 x 10/2, 40 x 12/2 x 3

[silversv1k]

**** November 6 **** - Arms

ChinUps - BW x 15 x 2, BW x 8 x 2

Supersetted with

Dips - BW x 15 x 2, BW x 10 x 2

RGBP - 95 x 12, 115 x 12 x 3

Supersetted with

Dumbell Curls - 30 x 8/2 x 2, 35 x 6/2 x 2

CGBP - 135 x 6, 95 x 12 x 3

Skullcrushers - 65 x 8 x 4

21's - 55 x 4

Single Arm RG Cable Pushdowns - 20 x 15/2, 30 x 12/2 x 3

Single Arm Cable Curls - 30 x 12/2 x 2, 40 x 8, 40 x 8 DS to 30 x 5/2 DS to 20 x 5/2

[silversv1k]

**** November 7 **** - Legs

Leg Press - 6 pl x 15 x 2, 14 pl x 10, 14 pl + 50 x 8, 14 pl x 8, 12 pl x 10, 10 pl x 10 DS to 8 pl x 10 DS to 6 pl x 10 DS to 4 pl x 10

Barbell Lunges - 95 x 6/2 x 2, 105 x 6/2

SLDL - 105 x 12 x 4

DB Step-Ups - 50 x 8/2 x 3

Standing Single Leg Curls - 50 x 12/2, 55x 12/2, 60 x 12/2, 65 x 12/2

Leg Extensions - 120 x 12, 140 x 10, 160 x 6, 160 x 6 DS to 80 x 6

Lying Leg Curls - 90 x 12 x 4

Calves - Some random calf exercises

[silversv1k]

**** November 8 **** - Back

WG Lat Pulldowns - 100 x 12 x 2, 112.5 x 2, 125 x 12 x 2, 137/5 x 10 x 2

Seated Cable Row - 150 x 10 x 2, 165 x 8 x 2, 180 x 8 x 2

HS Single Arm Row - 1 pl x 15/2 x 2, 2 pl x 12/2 x 2

Machine Row - 110 x 15 x 4

Supersetted with

RG Lat Pulldowns - 87.5 x 12 x 4

Hyperextensions - BW x 20 x 4

30 mins on cycle @ Level 6 and ~ 60 rpm

[silversv1k]

**** November 9 **** - Chest

Incline DB Press - 40 x 12, 50 x 12, 60 x 10, 65 x 8, 70 x 4, 60 x 8, 55 x 8, 50 x 8 DS to 40 x 6 DS to 30 x 6

HS Chest Press - 90 x 12, 140 x 8 x 3, 110 x 12 DS to 90 x 8

Dips - BW x 12 x 2, BW + 45 x 4, BW + 45 x 6, BW + 45 x 4, BW + 25 x 9, BW x 15

Cable Flies - 100(50 x 2) x 12, 120(60 x 2) x 12, 140(70 x 2) x 12, 160(80 x 2) x 10, 140(70 x 2) x 12 DS to 120(60 x 2) x 10 DS to 100(50 x 2) x 10

Pec Deck - 120 x 12 x 4

[silversv1k]

**** November 11 **** - Shoulders

DB Press - 30 x 12, 40 x 12, 50 x 12, 60 x 6, 55 x 8, 50 x 8, 45 x 8, 40 x 10 DS to 30 x 5 DS to 20 x 5

DB Shrugs - 100 x 12/2 x 4

Upright Rows - 70 x 12, 80 x 12 x 2, 90 x 10

Seated Arnold Presses - 20 x 12/2, 30 x 6/2 x 2, 30 x 8/2

Front Lateral Raises - 20 x 8/2, 25 x 6/2 x 3

Side Lateral Raises - 15 x 12/2, 20 x 8/2 x 3

Reverse Pec Deck - 50 x 12 x 3

[silversv1k]

**** November 13 **** - Arms

Chinups - BW x 5 x 4, BW x 5 x 2, BW X 5 x 2

Supersetted with (No Rest)

Dips - BW x 5 x 4, BW x 5 x 2, BW X 5 x 2

CGBP - 95 x 12, 115 x 10, 135 x 8, 155 x 6

DB Curls - 35 x 8/2 x 2, 40 x 6/2 x 2

Skullcrushers into CGBP - 60 x 10 x 4

21's - 60 x 2 (CG), 60 x 2 (WG)

Reverse Grip Pushdowns - 90 x 12 x 4

Cable Curls - 60 x 12 x 4

[silversv1k]

**** November 14 **** - Legs

Leg Press - 6 pl x 12 x 2, 12 pl x 12, 14 pl x 8, 16 pl x 2, 14 pl x 6, 12 pl x 10 DS to 10 pl x 10 DS to 8 pl x 10 DS to 6 pl x 10 DS to 4 pl x 10 DS to 2 pl x 10

BB Lunges - 105 x 6/2 x 2, 125 x 6/2 x 2, 45 x 10/2 x 2

Single Leg Standing Curls - 55 x 12/2, 60 x 12/2, 65 x 12/2, 70 x 12/2

Leg Extensions - 80 x 25, 80 x 25, 70 x 25, 70 x 25

Lying Leg Curls - 60 x 25 x 3

[silversv1k]

**** November 15 **** - Chest

Incline DB Press - 40 x 12, 50 x 12, 60 x 10, 70 x 6, 65 x 8, 55 x 10, 50 x 10 DS to 40 x 5 DS to 30 x 5 DS to 20 x 5

Dips - BW x 12 x 2, BW + 45 x 6 x 3, BW + 25 x 10 DS to BW x 5

HS Chest Press - 90 x 12, 140 x 8, 160 x 6, 140 x 8

Pec Deck - 120 x 12 x 4

[silversv1k]

**** November 16 **** - Back

WG Pullups - BW x 12 x 4

CG Pullups - BW x 12 x 2

Seated Cable Row - 150 x 10, 165 x 8, 180 x 8 x 4

WG Lat Pulldowns - 125 x 10, 137.5 x 8 x 2, 150 x 6 x 2, 162.5 x 6

HyperExtensions - BW x 25 x 6

[silversv1k]

**** November 17 **** - Shoulders

DB Press - 30 x 10, 40 x 10, 50 x 10, 60 x 8, 65 x 6, 60 x 7, 50 x 10, 45 x 10, 40 x 12 DS to 30 x 5 DS to 20 x 5

Upright Rows - 70 x 10, 80 x 10, 90 x 8, 100 x 8 DS to 80 x 6 DS to 60 x 8

BTN Presses - 95 x 8 x 4

Barbell Shrugs - 225 x 12 x 5

Cable Side Laterals - 20 x 12/2 x 2

Supersetted with

Cable Front Raises - 20 x 12/2 x 2

Reverse Pec Deck - 105 x 12 x 2, 120 x 10 x 2

[silversv1k]

**** November 18 **** - Arms

Chinups - BW x 12 x 2, BW x 10, BW x 8

Supersetted with

Dips - BW x 12 x 2, BW x 10 x 2

CGBP - 115 x 12, 135 x 10, 155 x 8, 165 x 6

DB Curls - 35 x 8/2 x 2, 40 x 6/2 x 2 DS to 20 x 8/2

Skullcrushers into CGBP - 60 x 12 x 2, 65 x 10 x 2

21's - 65 x 2 (CG), 65 x 2 (WG)

Reverse Grip Pushdowns - 90 x 12, 100 x 12, 110 x 12 x 2

Single Arm Machine Preacher Curls - 40 x 10/2 x 3

[silversv1k]

**** November 21 **** - Chest

Barbell Bench Press - 135 x 6 x 2, 145 x 6, 155 x 6, 165 x 6, 175 x 6, 185 x 6

Incline DB Press - 60 x 6/2, 70 x 4/2, 65 x 4/2, 60 x 6/2, 55 x 6/2, 50 x 6/2, 45 x 6/2

Decline Bench Press - 135 x 6, 155 x 6, 175 x 6, 185 x 9

Dips (Leaning Forward) - BW x 12 x 4

Cable Flies - 70 x 8/2, 75 x 8/2, 80 x 8/2, 85 x 8/2

[silversv1k]

**** November 22 **** - Legs

Leg Press (Close Stance) - 6 pl x 12, 8 pl x 12, 10 pl x 10, 12 pl x 10, 14 pl x 8, 14 pl + 50 x 8

Leg Extensions - 120 x 8, 130 x 8, 140 x 8, 150 x 8, 160 x 8, 180 x 8

Lying Leg Curls - 100 x 8, 110 x 8, 120 x 8, 130 x 8, 140 x 6, 130 x 8

Barbell Lunges - 115 x 6/2 x 2, 125 x 6/2 x 2, 135 x 6/2 x 2

Weighted Calf Raises - 6 sets of 10-12 reps

[silversv1k]

**** January 13 **** - Shoulders

DB Shoulder Press
40 x 8/2
50 x 8/2
60 x 8/2
70 x 7/2
60 x 8/2
50 x 8/2 --> 40 x 6/2 --> 30 x 6/2

DB Lateral Raises
25 x 8/2
25 x 8/2
30 x 6/2
30 x 6/2
25 x 8/2
25 x 8/2 --> 20 x 8/2 --> 15 x 8/2 --> 10 x 8/2

BTN Smith Machine Presses (Weight does not include bar)
50 x 15
70 x 15
90 x 12
90 x 12

Supersetted with

Plate Loaded Shrugs
4 plates x 15
4 plates + 50 x 15
6 plates x 12
6 plates + 50 x 12

Front Plate Raises
45 x 8
45 x 8
45 x 8 --> 25 x 8

Supersetted with

BB Upright Rows
60 x 10
70 x 10
80 x 10 --> 40 x 10

Reverse Pec Deck
120 x 15
120 x 15
120 x 15
120 x 15
120 x 15

Supersetted with

DB Shrugs
80 x 15/2
80 x 15/2
80 x 15/2

DB Lateral Raises
20 x 8/2 --> 10 x 8/2
20 x 8/2 --> 10 x 8/2

Tried some new things today and had an idea of what i wanted to do and get accomplished and one was to be in and out of the gym in under an hour and i did and still had time to spare. 36 sets in under 60 minutes = lactic acid like whoa which means i couldnt raise my shoulders when i left the gym, this workout felt good, definitely gonna keep this format for a while and see where it takes me

[Austin109]

you still updating this one?

[silversv1k]

Originally Posted by Austin109

you still updating this one?

doubtful, im going to start a new one soon when i start my ph cycle, ill post a link when i do though