Thomas Workout Log

thomas46 · 06-29-2009, 03:10 PM

Mon 6/29: Chest Day

Flat Bench:
105x1x15
115x1x10
125x1x10
135x1x7
145x3x6

DB press:
40x1x10
45x2x10
50x1x9
55x7x7

Pec Fly:
137x3x10
150x3x9

Incline Bench Press:
95x2x10
95x4x8
105x3x6

DB Shoulder Press
(by the weight of each DB):
30s x2x10
30s x3x8
35s x3x7

i realize i did shoulder press on a chest day, oh well
Let me know what you think

thomas46 · 06-30-2009, 10:42 AM

Tue 6/30 Shoulders/Triceps

Skullcrushers (first time):
35x5x10
40x5x8

Close-Grip Bench w/ EZ Curl Bar:
85x1x12
95x1x9
105x2x8
115x2x4
95x2x7

Tricep Pushdowns (Rope):
80x1x10
90x1x10
100x3x8
110x1x6
60x1x20
70x1x14

Side Laterals:
15s x3x10
15s x2x8

DB Shoulder Press:
30s x3x9
35s x5x8

thomas46 · 07-01-2009, 07:30 PM

Wed 7/1 REST

thomas46 · 07-02-2009, 02:11 PM

Thurs 7/2 Back/Biceps

BB Curls (assuming EZ curl bar is 15lbs):
65x2x10
75x1x8
85x2x7
95x1x2
65x1x13
75x1x9

Lat Pulldowns:
105x1x10
112x1x8
120x3x8
127x2x6

Seated DB Curls:
25s x 3 x 10
25s x 1 x 8
30s x 2 x 6

DB Shrugs: 5 sets

BB Curls:
65x2x8
75x1x5
75x1x4
65x1x8
65x2x5

thomas46 · 07-03-2009, 09:51 AM

Fri 7/3 Chest

DB Press:
45s x1x9
50s x1x9
55s x7x7

Flat Bench Press:
115x1x10
125x1x8
135x1x10(with help)
145x1x6(w help)
155x1x5(w help)
135x2x6
135x1x5

Incline Press:
95x4x9
105x4x7
115x1x6

Pec Cable Fly:
137x4x10
150x4x8
162x2x6
175x1x6

Chest Press Machine:
105x2x10
112x2x8
120x1x8
127x2x6
135x1x5

DB Press:
55s x1x7
55s x1x6
55s x1x5

thomas46 · 07-04-2009, 08:51 AM

Sat 7/4 REST Happy 4th

aleman4392 · 07-05-2009, 04:41 AM

umm looks good......but wheres leg day?

thomas46 · 07-06-2009, 08:29 PM

Mon 7/6 Chest

Flat Bench:
95x1x10
125x1x10
135x1x8
145x1x7
155x1x7
165x2x4(w help)
140x2x7
145x1x6
145x1x5
155x1x6

DB Press:
45s x1x9
50s x1x8
55s x1x7
55s x1x8
55s x1x7
65s x1x3 (no 60s avail.)
55s x1x7
55s x1x6
55s x1x7
65s x1x3

Incline Press/Superset/Dips:
95x1x8
Dipsx8
95x1x7
Dipsx7
95x1x8
Dipsx8
100x1x6
Dipsx7
100x1x5
Dipsx7
105x1x5
Dipsx7
110x1x4
Dipsx6
115x1x4
Dipsx6

Pec Cable Fly:
137x3x9
150x2x8
162x2x7
175x1x5
175x1x6

DB Press (2nd time)/Superset/Dips
55s x1x4
Dipsx5
55s x1x4
Dipsx5
55s x1x3
Dipsx5
55s x1x3

thomas46 · 07-07-2009, 10:49 AM

Tue 7/7 Triceps/Shoulders

Skullcrushers:
25x1x12
35x2x10
45x1x9
45x1x7
45x1x6
55x1x3
55x1x2

DB Shoulder Press:
30s x1x8
30s x1x8
35s x1x10
35s x1x8
40s x1x10
40s x1x7
45s x1x6
45s x1x6
40s x1x7

Close Grip Bench w/ EZ Curl Bar:
(WarmUp)55 x1x10
85 x1x10
85x1x8
95x1x8
95x1x8
105x1x7
105x1x6

Tricep Pushdown:
90x1x12
Tricep Dipsx20
100x1x10
100x1x8
110x1x7
60x1x20
70x1x13
80x1x13
90x1x14
90x1x14
100x1x11

Close-Grip Bench (2nd):
85x1x9
85x1x8
85x1x8
95x1x5
95x1x6
95x1x6
95x1x5

Seated Dip Machine:
150x1x8
150x1x9
165x1x7

thomas46 · 07-10-2009, 09:20 PM

7/9 Thurs. Back/Biceps

Seated DB Curls:
25sx1x10
25sx1x8
30sx1x8
30sx1x7
35sx1x5

Lat Pulldown:
112x1x10
120x1x9
120x1x8
127x1x7
127x1x5

BB Curls:
75x1x10
85x1x4
85x1x6
85x1x4
65x1x10
65x1x7
75x1x6
75x1x5

Hammer Curls:
25s x1x8
25s x1x7
25s x1x7
30s x1x6
30s x1x6

BB Curls:
75x1x5
75x1x4

thomas46 · 07-10-2009, 09:25 PM

7/10 Fri Chest

Flat Bench:
Warm-Up 95x1x10
125x1x9
135x1x8
145x1x5
155x1x5
165x1x2
165x1x3(w help)
145x1x5
145x1x4
155x1x4

DB Press:
50s x1x8
50s x1x8
55s x1x10
55s x1x9
65s x1x3(bad form)
65s x1x5
65s x1x5
65s x1x4
65s x1x4

Incline Barbell Press:
95x1x8
105x1x9
Dipsx7
115x1x9
125x1x7
Dipsx7
135x1x4(w help)
Dipsx9
125x1x6
Dipsx6
115x1x6
Dipsx8

Pec (Cable) Fly:
150x1x10
150x1x8
162x1x8
162x1x6
162x1x7
175x1x7
175x1x7
187x3x5

DB Press (2nd time) to finish off:
55s x1x4
55s x1x5
55s x1x4
55s x1x4

thomas46 · 07-14-2009, 08:39 AM

Mon 7/13 Chest

Incline Bench:
95x1x9
105x1x8
115x1x8
125x1x8
135x1x6
135x1x6
135x1x4
125x1x7
125x1x6
135x1x5

DB Press:
55s x1x8
55s x1x7
65s x1x6
65s x1x6
65s x1x3
65s x1x4
65s x1x3
65s x1x2
Dipsx10

Pec (Cable) Flyes:
150x1x10
150x1x8
162x1x7
162x1x7
175x1x7
187x1x7
200x1x5.5
200x1x5
bigger rest
200x1x7
200x1x5
Dipsx8
200x1x3
Dipsx7
Dipsx7

thomas46 · 07-14-2009, 08:43 AM

Tue 7/14 Shoulders/Triceps

Skullcrushers:
25x1x10
35x1x10
45x1x7
45x1x9
55x1x3

DB Shoulder Press:
30s x1x10
35s x1x8
40s x1x10
45s x1x7
50s x1x4
50s x1x4
45s x1x6
45s x1x7
45s x1x6
45s x1x4

Close-Grip Bench:
55x1x10 Warmup
85x1x8
95x1x10
105x1x10
115x1x6
105x1x7
105x1x7
105x1x5

Side Laterals:
10s x1x10
10s x1x10
15s x1x6

Tricep Rope Pushdowns:
80x1x15
90x1x12
90x1x11
90x1x11
60x1x20
70x1x12
80x1x9

Close-Grip Bench 3 sets
105x1x5
105x1x4
105x1x5

thomas46 · 07-17-2009, 01:40 PM

Wed REST

thomas46 · 07-17-2009, 01:45 PM

Thurs 7/16 Back/Biceps

EZ Bar Curls:
Warmup 65x1x10
75x1x8
85x1x11
95x1x3
85x1x8
85x1x7

DB Rows:
25s x1x10
30s x1x8
35s x1x8
40s x1x8
45s x1x8
50s x1x6
50s x1x6

Seated Row:
85x1x8
85x1x8
90x1x7
90x1x7
95x1x6

DB Curls:
30s x1x7
35s x1x5
30s x1x6
30s x1x5

Lat Pulldown:
105x1x9
120x1x7
127x1x7

EZ Bar Curls:
65x1x7
65x1x6
75x1x5

Chin Assist Pull ups:
50x1x7
50x1x7
50x1x5

DB Rows (2nd):
45s x1x7
45s x1x6
45s x1x6

thomas46 · 07-17-2009, 01:50 PM

Fri 7/17 Chest

Incline Bench Press:
Warmup 95x1x0
105x1x7
115x1x7
125x1x7
135x1x9(little help on last one)
145x1x6(^)
145x1x5
145x1x4
145x1x7(little help on like 3-7)

Flat DB Press:
55s x1x8
65s x1x6
65s x1x4
65s x1x5
65s x1x5
65s x1x4
65s x1x4
65s x1x4

Pec (Cable) Fly:
162x1x8
175x1x8
Dips x7
187x1x7
200x1x6.5
Dips x7
200x1x6.5
*shorttt rest
200x1x3.5
Dips x7
200x1x5
200x1x5
200x1x4

DB Press (2nd):
55s x3x5
Dips x7

thomas46 · 07-20-2009, 03:01 PM

Mon 7/20 Chest

Incline Press:
Warm up 95x1x9
115x1x8
125x1x6
135x1x10 (little help on last rep)
145x1x7
155x1x4 (little help)
135x1x9 (little help)

DB Press:
55s x1x6
65s x1x6
65s x1x3
65s x1x4
65s x1x4
Dips x6
65s x1x5
Dips x7

Pec (Cable) Fly:
187x1x6
200x1x10
212x1x8
225x1x5
212x1x5

DB Press (2nd):
Dips x7
55s x1x6
Dips x6
55s x1x5
Dips x7
55s x1x7
Dips x6

thomas46 · 07-22-2009, 01:57 AM

Tue 7/21 Shoulders/Triceps

Close-Grip Bench w/ EZ Curl Bar:
warm up 65x1x12
95x1x8
105x1x8
115x1x11
125x1x6
125x1x6
115x1x8

DB Shoulder Press:
35s x1x8
45s x1x7
50s x1x6
50s x1x4
50s x1x5

Skullcrushers:
35x1x10
45x1x8
55x1x7
55x1x5

Tricep Rope Pushdown:
80x1x15
90x1x12
100x1x13
100x1x11
70x1x20
80x1x18
Side Laterals(10s)x10
SL 10sx10
80x1x15
SL 10sx10

Dip Assist:
50x1x10
40x1x8
40x1x8
30x1x8

Seated Dip:
150x1x10
157x1x8
165x1x10

thomas46 · 07-24-2009, 11:13 AM

Thurs 7/23 Back/Biceps

EZ Bar Curls:
Warmup 65x1x10
85x1x7
95x1x6
85x1x7
85x1x6

DB Rows:
warmup 35s x1x10
40s x1x9
45s x1x8
50s x1x8
55s x1x7
Pullupsx12
55s x1x6

DB Curls:
25s x1x8
Pull upsx8
25s x1x7
25s x1x8
Pull upsx7
30s x1x6

Seated Row:
80x1x10
85x1x8
85x1x8
90x1x8
95x1x8
100x1x7

Detachable Cable Curls:
70x1x10
80x1x10
Pull-upsx6
90x1x10
100x1x10
Pull upsx7

broonieled · 07-24-2009, 11:17 AM

Quote:

Originally Posted by thomas46

Thurs 7/16 Back/Biceps

EZ Bar Curls:
Warmup 65x1x10
75x1x8
85x1x11
95x1x3
85x1x8
85x1x7

DB Rows:
25s x1x10
30s x1x8
35s x1x8
40s x1x8
45s x1x8
50s x1x6
50s x1x6

Seated Row:
85x1x8
85x1x8
90x1x7
90x1x7
95x1x6

DB Curls:
30s x1x7
35s x1x5
30s x1x6
30s x1x5

Lat Pulldown:
105x1x9
120x1x7
127x1x7

EZ Bar Curls:
65x1x7
65x1x6
75x1x5

Chin Assist Pull ups:
50x1x7
50x1x7
50x1x5

DB Rows (2nd):
45s x1x7
45s x1x6
45s x1x6

damn 95kg curl for reps is good, almost 2 plates!!!

broonieled x

thomas46 · 07-24-2009, 11:18 AM

Friday 7/24 Chest

Incline Bench:
warmup 95x1x10
125x1x8
135x1x9
145x1x9(tiny help on last rep)
155x1x6
165x1x4
185x1x1 (used to be my max on FLAT like 3 wks ago)hell yea!
135x1x10 (w little help on last 2 reps)

DB Press:
55s x1x8
65s x1x8
70s x1x5
70s x1x2(f';d up)
70s x1x6 (little help on last rep)
70s x1x4

Pec Deck:
200x1x7
212x1x5
225x1x7
237x1x5
237x1x4
237x1x3
225x1x4 (i know reps a little low)
Dipsx7
187x1x10
Dipsx7

DB press 55s x1x6
Dipsx9

Chest Press Machine:
112x1x10
Dipsx7
120x1x8
135x1x7
150x1x6
Dipsx8

broonieled · 07-24-2009, 11:19 AM

Quote:

Originally Posted by thomas46

Friday 7/24 Chest

Incline Bench:
warmup 95x1x10
125x1x8
135x1x9
145x1x9(tiny help on last rep)
155x1x6
165x1x4
185x1x1 (used to be my max on FLAT like 3 wks ago)hell yea!
135x1x10 (w little help on last 2 reps)

DB Press:
55s x1x8
65s x1x8
70s x1x5
70s x1x2(f';d up)
70s x1x6 (little help on last rep)
70s x1x4

Pec Deck:
200x1x7
212x1x5
225x1x7
237x1x5
237x1x4
237x1x3
225x1x4 (i know reps a little low)
Dipsx7
187x1x10
Dipsx7

DB press 55s x1x6
Dipsx9

Chest Press Machine:
112x1x10
Dipsx7
120x1x8
135x1x7
150x1x6
Dipsx8

holy **** 185kg incline bench!!! 4 plates is done now, 5 next

broonieled x

thomas46 · 07-24-2009, 11:19 AM

Quote:

Originally Posted by broonieled

damn 95kg curl for reps is good, almost 2 plates!!!

broonieled x

na man 95 pounds..=/

thomas46 · 07-27-2009, 04:27 PM

Mon 7/27 Chest

Flat Bench:
warm up 45x10
95x1
135x1
185x1
205x1 (spotter was dumb i couldnt tell how much he helped)
155x5
175x3
135x5
215x1

Incline BB Press:
warmup 95x1x8
135x6
155x2 (f'd up)
165x3
165x6 (w help)

DB Press (bumped up to 75s =] ):
55s x7
65s x4
70s x6
75s x4
75s x2.5 (>?)
70s x4

DB Flyes:
20s x8
25s x7
30s x7
35s x7
40s x5

Pec Deck:
212x5
237x5.5 (?)
Dips x 7
225x4
187x10
Dips x 11

thomas46 · 07-28-2009, 02:49 PM

Tue 7/28 Shoulders/Triceps

Close Grip Bench w/ EZ Bar:
warm up45x12
85x10
105x8
125x4 (f'd up)
115x12
125x9
135x4

DB Shoulder Press:
40s x 8
50s x 6
55s x 5 (5th rep hard as hell but got it)
55s x 3 (hard 3rd rep)

Tricep Rope Pushdown:
80x12
90x12
100x10
110x10
120x8

Skullcrushers:
35 x 10
45 x 8
55 x 8
60 x 4

Close-Grip Bench (BB):
95x8 warmup
115x7
135x5
145x4
135x5

Dip Assist:
50x10
40x9

Seated Dip:
150x10
165x9
180x9