Blood, Sweat, and Years [ab1992's workout log]

[ab1992]

Starting a workout log, use to do it on another site. Going to track my workout and daily macros.

Currently bulking til December 31st.

Split
Sunday - Chest/Biceps - 1
Monday - Legs/Abs - 1
Tuesday - Shoulders/Triceps - 1
Wednesday - Back/Calves - 1
Thursday - Chest/Biceps - 2
Friday - Legs/Abs - 2
Saturday - Rest
------------------------------------
Sunday - Shoulders/Triceps - 2
Monday - Back/Calves - 2
Tuesday - Chest/Biceps - 3
Wednesday - Legs/Abs - 3
Thursday - Shoulders/Triceps - 3
Friday - Back/Calves - 3
Saturday - Rest

Weight
April 7th - 13th - 167.2lbs
April 14th - 20th - 169.4lbs
April 21st - 27th - 169.4lbs
April 28th - May 4th - 170.5lbs
May 5th - May 11th - 170.9lbs
May 12th - May 18th - 171.9lbs
May 19th - May 25th - 172.2lbs
May 26th - June 1st - 173.1lbs
June 2nd - June 8th - 173.2lbs
June 9th - June 15th - 173.4lbs
June 16th - June 22nd - 174.6lbs
June 23rd - June 29th - 175.6lbs
June 30th - July 6th - 176.8lbs
July 7th - July 13th - 177.8lbs
July 14th - July 20th - 176.7lbs
July 21st - July 27th - 176.3lbs
July 28th - August 3rd - 176.3lbs
August 4th - August 10th - 177.6lbs
August 11th - August 17th - 180.4lbs
August 18th - August 24th -

[ab1992]

August 4th - Chest/Biceps

Bench Press
250lbs x 5
250lbs x 5
250lbs x 5

Incline Bench
175lbs x 8
175lbs x 8
175lbs x 8

Flat Dumbbell
90lbs x 10
95lbs x 10
95lbs x 8

Machine Flys
220lbs x 10
220lbs x 10
220lbs x 10

Barbell Curl
90lbs x 8
90lbs x 8
90lbs x 8

Hammer Curl
35lbs x 8
35lbs x 8
35lbs x 8

[ab1992]

August 5th - Legs/Abs

Back Squat
335lbs x 5
335lbs x 5
335lbs x 4

Hack Squat
450lbs x 10
450lbs x 10
450lbs x 10

Lying Leg Curl
100lbs x 10
120lbs x 10
130lbs x 6

Standing Calve Raise
100lbs x 10
120lbs x 10
140lbs x 10

[ab1992]

August 6th - Shoulders/Triceps

Standing Overhead Press
175lbs x 3
185lbs x 3
195lbs x 3
145lbs x 8
145lbs x 8
145lbs x 8

Dumbbell Side Lateral
35lbs x 12
35lbs x 12
35lbs x 12
35lbs x 12

Reverse Flys
130lbs x 12
145lbs x 12
145lbs x 12

Hammer Strength Shoulder
180lbs x 10
200lbs x 10
220lbs x 8

Dips
115lbs x 8
125lbs x 6

Skull Crushers
25ps x 10
30ps x 10
35ps x 8

V bar pulldown
150lbs x 10
160lbs x 8

[ab1992]

August 7th - Back/Calves

Barbell Rows
225lbs x 10
225lbs x 10
245lbs x 8

Reverse Grip Lat Pulldown
195lbs x 10
210lbs x 9
210lbs x 8

Hammer Strength Low Row
230lbs x 8
230lbs x 8
180lbs x 10

T Bar Wide Row
90lbs x 12
135lbs x 10
90lbs x 12

Sumo Deadlift
135lbs x 5
225lbs x 5
315lbs x 8

[ab1992]

August 8th - Chest/Biceps

Bench Press
255lbs x 3
260lbs x 3
265lbs x 3

Incline Bench
180lbs x 8
185lbs x 8
190lbs x 8

Flat Dumbbell
100lbs x 9
100lbs x 8

Machine Flys
225lbs x 10
235lbs x 10
250lbs x 10

Barbell Curl
95lbs x 8
95lbs x 8
95lbs x 8

Machine Curl
80lbs x 10
90lbs x 10
90lbs x 8

[ab1992]

August 9th - Legs/Abs

Back Squat
345lbs x 3
355lbs x 3
365lbs x 3

Hack Squat
450lbs x 10
450lbs x 10

Standing Leg Curl
60lbs x 10
70lbs x 10
55lbs x 10

Standing Calf Raise
100lbs x 10
120lbs x 10
140lbs x 10
150lbs x 10

Seated Calf Raise
90lbs x 10
135lbs x 10
145lbs x 10
90lbs x 15

Machine Crunch
165lbs x 15
165lbs x 15
165lbs x 15

[ab1992]

August 11th - Shoulders/Triceps

Standing Overhead Press
185lbs x 3
195lbs x 3
150lbs x 8
150lbs x 8
150lbs x 8
150lbs x 8

Dumbbell Side Lateral
40lbs x 10
40lbs x 10
40lbs x 10

Reverse Flys
135lbs x 12
145lbs x 12
150lbs x 12
160lbs x 12

Machine Shoulder Press
110lbs x 10
140lbs x 10
160lbs x 10
180lbs x 9

Skull Crushers
30ps x 10
32.5ps x 10
35ps x 9

French Press
85lbs x 10
95lbs x 10

Single Hand Pulldown
30lbs x 10
30lbs x 10

[ab1992]

August 12th - Back/Calves

Sumo Deadlift
135lbs x 5
225lbs x 3
315lbs x 3
365lbs x 3

Reverse Grip Pulldowns
210lbs x 10
225lbs x 8
225lbs x 6

Hammer Strength Low Row
180lbs x 12
200lbs x 10
200lbs x 10

Lying Wide T Bar Row
90lbs x 10
115lbs x 10
135lbs x 8

Barbell Shrugs
135lbs x 12
225lbs x 15
275lbs x 12

Standing Calf Raise
100lbs x 10
130lbs x 10
150lbs x 10
170lbs x 8

Seated Calf Raise
90lbs x 10
135lbs x 10
145lbs x 10
90lbs x 15

[ab1992]

August 13th - Chest/Biceps

Bench Press
260lbs x 3
245lbs x 3

Incline Bench
185lbs x 8
190lbs x 8
195lbs x 6

Flat Dumbbell
95lbs x 8
95lbs x 8
95lbs x 8

Machine Flys
235lbs x 10
250lbs x 10
250lbs x 8

Dumbbell Curl
50lbs x 6 Drop Set 40lbs x 5
40lbs x 8 Drop Set 30lbs x 6
35lbs x 8 drop set 25lbs x 6

Reverse EZ Bar Curl
50lbs x 12 Drop Set 40lbs x 12
50lbs x 12 Drop Set 40lbs x 12
50lbs x 12 Drop Set 40lbs x 12

[ab1992]

August 14th - Legs/Abs

Back Squat
345lbs x 3
365lbs x 3
375lbs x 3
315lbs x 10

Lying Leg Press
270lbs x 10
360lbs x 10
410lbs x 10 Drop Set 180lbs x 20

Standing Leg Curl
60lbs x 8
60lbs x 8
60lbs x 8

Standing Calf Raise
100lbs x 10
140lbs x 10
160lbs x 8
120lbs x 10
120lbs x 10

Sliding Calf Raise
160lbs x 10
205lbs x 10
250lbs x 12
205lbs x 10

[ab1992]

August 15th - Shoulders/Triceps

Standing Overhead Press
185lbs x 5
185lbs x 4
185lbs x 3
155lbs x 8

Seated Dumbbell Lateral Raise
30lbs x 10
30lbs x 10
30lbs x 10

Cable Side Lateral
20lbs x 12,10,8 No Rest
20lbs x 12,8 No Rest

Reverse Flys
140lbs x 12
150lbs x 12
150lbs x 12

Skull Crushers
35ps x 10
35ps x 10
35ps x 10

French Press
85lbs x 10
95lbs x 12

One Arm Pulldown
30lbs x 10
40lbs x 10
45lbs x 8

[ab1992]

August 16th - Back/Calves

Sumo Deadlift
135lbs x 3
225lbs x 3
315lbs x 3
365lbs x 3
385lbs x 5
405lbs x 5

Hammer Strength Low Row
180lbs x 12
180lbs x 12
180lbs x 12

Reverse Grip Lat Pulldown
195lbs x 8
195lbs x 8
195lbs x 8

Lying T Bar Wide
90lbs x 10
115lbs x 10
135lbs x 10

Hammer Strength Close Row
90lbs x 10
110lbs x 10
110lbs x 10

Standing Calf Raise
100lbs x 10
120lbs x 10
120lbs x 10
120lbs x 10

Sliding Calf Raise
205lbs x 10
205lbs x 10
205lbs x 10
205lbs x 10

[ab1992]

August 18th - Chest/Biceps

Incline Bench
185lbs x 8
205lbs x 6
210lbs x 4

Flat Dumbbell
100lbs x 8
105lbs x 8
110lbs x 6

Incline Hammer Strength
180lbs x 10
200lbs x 10
230lbs x 10
250lbs x 8

Machine Flys
235lbs x 10
250lbs x 10
255lbs x 8

Dumbbell Curl
45lbs x 8
45lbs x 8
45lbs x 8

Reverse EZ Bar Curl
60lbs x 8
50lbs x 12
50lbs x 12

[ab1992]

August 19th - Legs/Abs

Back Squat
345lbs x 3
365lbs x 3
380lbs x 3 PR
315lbs x 10

Hack Squat
450lbs x 10
500lbs x 8

Lying Single Leg Curl
60lbs x 8
60lbs x 8
60lbs x 8 Drop Set Double Leg 80lbs x 10

Standing Calf Raise
100lbs x 10
120lbs x 10
140lbs x 10
150lbs x 8
120lbs x 10

Sliding Calf Raise
210lbs x 10
210lbs x 10
210lbs x 10
210lbs x 10 Drop Set 160lbs x 10

Machine Crunch
160lbs x 15
170lbs x 15
180lbs x 15

[ab1992]

August 20th - Shoulders/Triceps

Standing Overhead Press
185lbs x 3
195lbs x 3
155lbs x 8
155lbs x 8
155lbs x 8

Dumbbell Side Lateral
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10

Reverse Fly's
150lbs x 12
160lbs x 12
170lbs x 12
175lbs x 10

Cable Lateral Raise
30lbs x 12
30lbs x 10
25lbs x 12
25lbs x 12

Skull Crushers
35ps x 10
35ps x 10
45ps x 6

French Press
80lbs x 10
90lbs x 10
95lbs x 8

One Arm Pulldown
20lbs x 10
30lbs x 7

[ab1992]

August 21st - Back/Calves

Barbell Rows
225lbs x 10
245lbs x 10
265lbs x 7 PR

Reverse Grip Lat Pulldown
225lbs x 10
225lbs x 7
210lbs x 8

Lying T Bar Wide
115lbs x 10
135lbs x 10
160lbs x 7

Hammer Strength Low Row
180lbs x 10
180lbs x 10
180lbs x 10

Close Grip Cable Row
160lbs x 10
175lbs x 10
190lbs x 8

Barbell Shrugs
135lbs x 15
225lbs x 15
275lbs x 12

Standing Calf Raise
100lbs x 15
130lbs x 10
150lbs x 8
100lbs x 15

Seated Leg Press Calf Raise
145lbs x 15
160lbs x 15
175lbs x 15 Drop Set 130lbs x 10 Drop Set 100lbs x 10

[ab1992]

August 22nd - Chest/Biceps

Incline Bench
185lbs x 8
195lbs x 8
205lbs x 8
215lbs x 4

Flat Dumbbell
110lbs x 7
110lbs x 6
110lbs x 5

Incline Hammer Strength
180lbs x 10
230lbs x 8
230lbs x 7

Machine Flys
235lbs x 10
250lbs x 10
265lbs x 7

Dumbbell Curl
50lbs x 8
55lbs x 6
60lbs x 3 Drop Set 40lbs x 5

Hammer Strength Curl
40lbs x 10
50lbs x 10
50lbs x 10
50lbs x 10

[ab1992]

August 23rd - Legs/Abs

Back Squat
345lbs x 3
365lbs x 3
365lbs x 3
225lbs x 10

Leg Press
270lbs x 10
450lbs x 15
540lbs x 8
360lbs x 20
360lbs x 20

Seated Leg Curl
110lbs x 12
120lbs x 10
130lbs x 10
140lbs x 8 Drop Set 100lbs x 6

Seated Leg Press Calf Raise
100lbs x 10
160lbs x 10
220lbs x 10
250lbs x 10
205lbs x 15 Drop Set 160lbs x 10
160lbs x 15 Drop Set 130lbs x 12

Seated Calf Raise
90lbs x 10
135lbs x 10 Drop Set 90lbs x 10

Machine Crunch
150lbs x 15
170lbs x 15
190lbs x 15

[ab1992]

Weight
April 7th - 13th - 167.2lbs
April 14th - 20th - 169.4lbs
April 21st - 27th - 169.4lbs
April 28th - May 4th - 170.5lbs
May 5th - May 11th - 170.9lbs
May 12th - May 18th - 171.9lbs
May 19th - May 25th - 172.2lbs
May 26th - June 1st - 173.1lbs
June 2nd - June 8th - 173.2lbs
June 9th - June 15th - 173.4lbs
June 16th - June 22nd - 174.6lbs
June 23rd - June 29th - 175.6lbs
June 30th - July 6th - 176.8lbs
July 7th - July 13th - 177.8lbs
July 14th - July 20th - 176.7lbs
July 21st - July 27th - 176.3lbs
July 28th - August 3rd - 176.3lbs
August 4th - August 10th - 177.6lbs
August 11th - August 17th - 180.4lbs
August 18th - August 24th - 182.1lbs
August 25th - August 31st -

[ab1992]

August 25th - Shoulders/Triceps

Standing Overhead Press
190lbs x 3
190lbs x 3
190lbs x 4
160lbs x 8
160lbs x 7
160lbs x 6

Dumbbell Side Lateral
45lbs x 10
45lbs x 10
45lbs x 10

Cable Side Lateral
30lbs x 12
25lbs x 12
20lbs x 12

Reverse Fly's
160lbs x 12
175lbs x 12
180lbs x 10 Drop Set 135lbs x 8

Skull Crushers
35ps x 10
40ps x 8
40ps x 8

V Bar Pulldown
140lbs x 12
160lbs x 8
160lbs x 8

French Press
80lbs x 12
80lbs x 12

[ab1992]

August 26th - Back/Calves

Barbell Rows
225lbs x 8
250lbs x 8
275lbs x 5
225lbs x 12

Dumbbell rows
125lbs x 10
125lbs x 10
125lbs x 10

Reverse Grip Lat Pulldown
225lbs x 5
180lbs x 8
180lbs x 8

Chest Assisted Wide T Bar Row
115lbs x 10
135lbs x 8
135lbs x 8

Barbell Shrugs
135lbs x 12
225lbs x 15
245lbs x 12
225lbs x 15

Standing Calf Raise
100lbs x 10
130lbs x 10
150lbs x 10
100lbs x 20

Sliding Calf Raise
115lbs x 25
115lbs x 25
130lbs x 25

[ab1992]

August 27th - Chest/Biceps

Incline Bench
205lbs x 6
215lbs x 6
225lbs x 5 PR

Flat Dumbbell
110lbs x 8
110lbs x 5
105lbs x 6

Incline Hammer Strength
200lbs x 10
230lbs x 9
240lbs x 6

Machine Fly's
250lbs x 10
265lbs x 10
270lbs x 6

Dumbbell Curl
50lbs x 8
55lbs x 6
35lbs x 8
35lbs x 8

EZ Bar Curl
80lbs x 10
80lbs x 10
80lbs x 10

[ab1992]

August 28th - Legs/Abs

Back Squat
315lbs x 3
345lbs x 3
365lbs x 3
375lbs x 3
315lbs x 10

Leg Press
270lbs x 10
360lbs x 10
450lbs x 10
450lbs x 10
540lbs x 10
540lbs x 10

Seated Leg Curl
120lbs x 10
130lbs x 10
140lbs x 8

Lying Leg Curl
100lbs x 10
100lbs x 10
90lbs x 10

Seated Calf Raise
90lbs x 10
135lbs x 10
135lbs x 10
90lbs x 15

Sliding Calf Raise
130lbs x 25
145lbs x 25
150lbs x 25

Cable Oblique Crunch
100lbs x 12
120lbs x 12
140lbs x 12

Machine Crunch
150lbs x 12
155lbs x 12
155lbs x 12

[ab1992]

August 29th - Shoulders/Triceps

Standing Overhead Press
195lbs x 2
185lbs x 3
155lbs x 8

Dumbbell Side Lateral
40lbs x 10
40lbs x 10
40lbs x 10

Reverse Fly's
150lbs x 12
160lbs x 12
170lbs x 12

Machine Side Lateral Raise
100lbs x 12
120lbs x 12
120lbs x 12

Skull Crushers
40ps x 8
40ps x 8
40ps x 8

French Press
85lbs x 10
90lbs x 10
95lbs x 10

Hammer Strength Extension
50lbs x 12
60lbs x 10
60lbs x 10

I got sick yesterday, terrible workout...

[ab1992]

August 30th - Back/Calves

Deadlift
135lbs x 5
225lbs x 3
315lbs x 3
365lbs x 3
415lbs x 3

Pull Ups
25lbs x 5
45lbs x 5
BW x 10

Hammer Strength Low Row
180lbs x 10
200lbs x 10
220lbs x 10

Chest Assisted T Bar Row
115lbs x 10
135lbs x 10
160lbs x 7

Reverse Grip Lat Pulldown
180lbs x 10
180lbs x 10
180lbs x 10

Standing Calf Raise
100lbs x 10
120lbs x 10
140lbs x 10
160lbs x 8
120lbs x 15

Seated Leg Press Calf Raise
205lbs x 12
220lbs x 12 Drop Set 175lbs x 12
190lbs x 12 Drop Set 145lbs x 12
160lbs x 12 Drop Set 115lbs x 12 Drop Set BW x 12

[ab1992]

Weight
April 7th - 13th - 167.2lbs
April 14th - 20th - 169.4lbs
April 21st - 27th - 169.4lbs
April 28th - May 4th - 170.5lbs
May 5th - May 11th - 170.9lbs
May 12th - May 18th - 171.9lbs
May 19th - May 25th - 172.2lbs
May 26th - June 1st - 173.1lbs
June 2nd - June 8th - 173.2lbs
June 9th - June 15th - 173.4lbs
June 16th - June 22nd - 174.6lbs
June 23rd - June 29th - 175.6lbs
June 30th - July 6th - 176.8lbs
July 7th - July 13th - 177.8lbs
July 14th - July 20th - 176.7lbs
July 21st - July 27th - 176.3lbs
July 28th - August 3rd - 176.3lbs
August 4th - August 10th - 177.6lbs
August 11th - August 17th - 180.4lbs
August 18th - August 24th - 182.1lbs
August 25th - August 31st - 182.0lbs
September 1st - September 7th -

Need to bump the calories up...

[ab1992]

September 1st - Chest/Biceps

Incline Bench
185lbs x 5
205lbs x 5
225lbs x 5

Flat Dumbbell One Arm
60lbs x 10
70lbs x 10
80lbs x 10
85lbs x 10

Incline Hammer Strength
200lbs x 10
230lbs x 8
250lbs x 8
270lbs x 8

Machine Chest Press
190lbs x 8
160lbs x 10

Dumbbell Curl
50lbs x 6
55lbs x 6
60lbs x 4
35lbs x 8
35lbs x 8

EZ Bar Curl
90lbs x 10
90lbs x 10
90lbs x 10

Standing Calf Raise
100lbs x 20
100lbs x 20
100lbs x 20

Donkey Calf Raise
200lbs x 15
300lbs x 15
340lbs x 15

Trying to really bring up my calves. They aren't bad, but for some reason I really want big calves lately lol. I guess seeing others at the gym with no calves has caused this. Going to try and hit them everyday I'm at the gym.

[ab1992]

September 2nd - Legs/Abs

Back Squat
345lbs x 3
365lbs x 3
385lbs x 3 PR
320lbs x 10

Hack Squat
450lbs x 10
540lbs x 8
590lbs x 4

Stiff Leg Deadlift
95lbs x 8
145lbs x 8
145lbs x 8

Standing Leg Curl
60lbs x 10
70lbs x 8
70lbs x 8

Standing Calf Raise
100lbs x 20
100lbs x 20
100lbs x 20

Donkey Calf Raise
320lbs x 12
320lbs x 12
320lbs x 12

Machine Crunch
160lbs x 15
180lbs x 15
200lbs x 10
150lbs x 15

First time doing stiff leg deads for hamstrings. Need some time to get used to them before adding more weight.

[ab1992]

September 3rd - Shoulders/Triceps

Standing Overhead Press
185lbs x 3
185lbs x 3
185lbs x 3
185lbs x 3
185lbs x 4

Seated Dumbbell Press
70lbs x 10
75lbs x 10
80lbs x 8

Dumbbell Side Lateral
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10

Reverse Fly's
160lbs x 12
175lbs x 12
190lbs x 10

V Bar Pulldown
160lbs x 10
170lbs x 10
180lbs x 8

Single Hand French Press
30lbs x 9
25lbs x 10
25lbs x 10

Hammer Strength Extension
60lbs x 9
60lbs x 9

Standing Calf Raise
150lbs x 8
150lbs x 8
150lbs x 8

Seated Calf Raise
115lbs x 12
115lbs x 12
115lbs x 12