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Registered User
Powerlifting/Hypertrophy journal
Gonna resume my training log here since my original website server has been experiencing issues.
9/9/2013 Monday
Legs:
SLDL: bar, 135lbx8, 185lbx8, 225lbx8, 255lbx8, 275lbx8
1.5 squats: 95lbx8, 115lbx8, 135lbx8
leg press (narrow stance): 3x12
rope pull throughs: 3x12
calf raise: 3x20
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Registered User
09/11/2013 Wednesday
Tricep/Chest/Shoulder:
Narrow grip bench: bar, 95lbx8, 135lbx8, 185lbx8, 225lbx8, 245lbx8, 255lbx8
0-3 brd "tricep hell": 135lbx20, 155lbx20, 165lbx23
DB tate ext: 35lbx15 (3 sets)
rope pull down: 3x12
seated smith OHP: 12, 10, 8
cable fly (3x12) + push ups (3x12)
seated chest press: 3x12
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Registered User
9/12/2013 Thursday
Back/Bicep:
pull ups: 4x8
rack pulls (wide grip): 135lbx8, 225lbx8 (3 sets)
BB row (underhand): 135lbx8, 155lbx8 (3 sets)
DB row: 75lbx8, 90lbx8 (3 sets)
CSR (inner grip): 3x8, 3x8 (holds at top/outer grip)
1-arm hammer row: 3x8
seated row (multi bar): 2x8, 3x8 stripset
EZ curl: 12, 10, 8
DB curl: 30lbx8 (3 sets), 2x8 stripset
BB shrug: 135lbx15, 165lbx15 (3 sets)
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Registered User
9/15/2013 Sunday
Chest/Tricep/Shoulder:
BB bench: bar, 95lbx8, 135lbx8, 185lbx3, 225lbx1, maddog: 275lbx1, 315lbx1, 335lbx1 (easy single), strip sets (155 > 135 > 115 > 95)
DB incline bench: 65lbx12
DB floor rollover: 37lbx12 (3 sets)
Decline chest press: 3x12
DB arnolds: 50lbx8 (3 sets)
Dips: bodyweight x15 (3 sets)
Cable fly (3x12) + push ups (3x12)
Tricep OH ext: 3x12
DB curl: 32lbx8 (3 sets)
DB front raise: 17lbx12 (3 sets)
DB shrug: 45lbx20 (3 sets)
AB roll out: 3x10
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Registered User
9/16/2013 Monday
Back/Bicep:
Chin ups: 3x10
BB row (holds at top): 135lbx8
Meadows row: 3x8
CSR: 12, 10, 8, 1x12 (holds at top)
DB double hand row: 65lbx8 (3 sets)
lat pull down (underhand): 3x12
cable X-over lat pull down: 3x10
DB row w/fat gripz: 30lbx8, 40lbx8, 50lbx8
DB curl: 32lbx8 (2 sets)
EZ curl: 3x8
cable 21's (3 sets)
camber machine curl: 3x8
GPP:
treadmill: 1 mile (HIIT cardio)
v-ups (3x10) + scissor plank (3x20sec)
kneeling AB rope pull down: 3x12
crunches: 2x50
AB coaster: 2x25
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Registered User
9/18/2013 Wednesday
Tricep/Shoulders/Chest:
CG bench: bar, 95lbx12, 135lbx12, 155lbx12, 165lbx12 (3 sets)
JM press: 95lbx12 (3 sets)
DB tate ext: 35lbx12 (3 sets)
Rope pull down: 3x12
1-arm reverse pull down: 3x12
DB incline bench: 50lbx12 (3 sets), drop set to: 40lbx12 > 30lbx12
DB incline fly: 30lbx12 (3 sets)
Hammer OHP: 3x12
EZ upright row: 60lbx12 (3 sets)
DB rear delt fly: 20lbx12 (3 sets)
push ups: 3x20
GPP:
10min walk (3mph)
5min jog (6mph)
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Registered User
9/19/2013 Thursday
Legs:
Squat: bar, 135lbx8, 185lbx3, 225lbx3, 275lbx3, +wraps: 315lbx3, 335lbx3
front squat: 155lbx8, 185lbx8 (2 sets)
SLDL: 135lbx8, 155lbx8, 185lbx8
leg ext (holds at top): 3x12
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Registered User
9/21/2013 Saturday
Back/Bicep:
BB row: 95lbx8, 135lbx8 (3 sets)
CSR: 3x10
seated high pulley row (multi bar): 3x10
lat pull down (behind head): 3x10
1-arm machine row: 3x10
EZ concentrated curl: 3x10
cable 21's (3 sets)
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Registered User
9/20/2013 Sunday
Chest/Shoulders/Tricep:
Bench: 135lbx8, 185lbx3, 225lbx1, maddog slingshot: 275lbx1, 315lbx1
Super katana: 365lbx2, 405lbx1 (3-brd), 425lbx1 (2.5-brd), 450lbx1 (2-brd) maddog: 225lbx12 downset
Incline bench: 135lbx10 (5 sets)
DB bench: 52lbx12 (3 sets)
DB tate ext: 35lbx12 (3 sets)
Rope OH ext: 3x12
1-arm reverse pull down: 3x12
Incline DB fly: 30lbx12 (3 sets)
DB arnolds: 45lbx8, 55lbx8 (2 sets)
seated smith OHP: 3x8
cable fly (underhand): 3x12
DB front raise: 20lbx12 (3 sets)
seated OHP: 3x12
hammer shrugs: 3x12
BB shrug: 135lbx12 (3 sets)
GPP:
ball crunch (10) > v-up (10) > scissor plank (20sec) - 3 circuits
straight leg raises: 3x20
AB pull down (standing): 3x15
10min incline walk
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Registered User
9/25/2013 Wednesday
Deadlift/Back/Bicep:
Sumo deadlift: 135lbx5, 225lbx5, 315lbx3, 365lbx3, +belt: 405lbx3, 425lbx3
BB row (underhand): 135lbx8
CSR (holds at top): 3x8
lat pull down: 3x8
DB row (holds at top): 60lbx8 (3 sets)
EZ curl: 60lbx12, 70lbx8 (3 sets)
cable 21's: 3 sets
standing cable curl (holds at top): 3x8
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Registered User
9/26/2013 Thursday
Chest/Tricep:
BB bench: bar, 95lbx8, 135lbx5, 185lbx5, 225lbx5 (5 sets), 205lbx5, 185lbx5, 155lbx5, 135lbx5
EZ OH tricep ext: 60lbx12 (3 sets)
DB bench: 80lbx12, 60lbx12, 40lbx12
DB tate ext: 40lbx12 (3 sets)
Rope pull down: 3x12
V-bar pull down: 3x20
cable fly (3x12) + push ups (3x12)
1-arm reverse pull down (holds at bottom): 3x12
1-arm chest press: 3x12
smith bench: 2x12, 21's: 2 sets
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Registered User
9/30/2013 Monday
Full Upperbody
Chest:
BB bench: bar, 95lbx10, 135lbx10, 185lbx5, 205lbx5, 225lbx5, 205lbx5, 185lbx5, 155lbx5
21's style bench: 135lbx21 (3 sets)
DB incline bench: 50lbx12 (3 sets)
cable fly: 2x20
Triceps:
Dips: bodyweight x15 (3 sets)
DB rollovers: 32lbx12 (3 sets)
EZ french ext: 3x12
OH pulley rope ext: 3x12
1-arm reverse pull down: 2x20
Shoulders:
Military OHP: 95lbx8 (3 sets)
DB arnolds: 50lbx8, 60lbx8, 60lbx6
DB front/side raise: 15lbx15, 17lbx15 (2 sets)
hammer shrug: 3x12
DB shrug: 50lbx20 (3 sets)
Back:
chin ups: 3x8
Pendlay BB row (holds at top): 95lbx8 (3 sets)
Double hand DB row: 45lbx8, 55lbx8, 60lbx8
CSR: 3x8
seated pulley row: 3x8
lat pull down (behind head): 3x8
1-arm lat pull down: 3x8
seated 1-arm hammer row: 3x8
Bicep:
DB pinwheels: 32lbx8 (3 sets)
EZ curl (controlled negatives): 3x8
cable 21's (3 sets)
took some BSN Hyper Fx (good stuff btw) and knocked out a full upper split as I won't be going into the gym until the weekend.
todays weight: 180lb
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Registered User
10/10/2013 Thursday
Shoulders/Tricep:
DB front raise: 20lbx10 (3 sets)
Dips: 3x15
Military OHP: 95lbx8, 115lbx8 (2 sets)
EZ OH tricep ext: 60lbx10 (3 sets)
rope pull down: 3x12
1-arm reverse pull down: 3x12
cable fly (3x12) + push ups (3x12)
DB shrug: 65lbx15 (3 sets)
hammer shrug: 3x12
morning weight: 180.2lb
getting it in back slowly letting a tattoo heal
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Registered User
10/13/2013 Sunday
Back/Bicep:
Pull ups: 3x12
DB row: 70lbx8 (3 sets)
BB pendlay row: 135lbx10 (3 sets)
DB double hand row: 45lbx12 (3 sets)
CSR: 3x12
lat pull down: 3x12
seated multi bar row: 3x12
1-arm lat pull down: 3x12
BB shrugs: 135lbx12, 185lbx12 (3 sets)
EZ curl: 3x12
double bi cable curl: 3x12
cable 21's: 3 sets
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Registered User
10/15/2013 Tuesday
Chest/Tricep/Shoulder:
BB incline: bar, 95lbx8, 135lbx8, 155lbx8, 165lbx8, 175lbx8...155lbx8, 135lbx8
DB incline: 50lbx12, 60lbx12 (3 sets)
Dips: 3x15
EZ OH tri ext: 3x12
rope OH ext (holds at top): 3x12
cable fly (underhand): 3x12
Military OHP: 95lbx10 (3 sets)
hammer shrug: 3x12
DB shrug: 70lbx12 (3 sets)
GPP:
1 mile walk
25 yard sprint (x2)
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Registered User
10/16/2013 Wednesday
Back/Bicep:
pull ups: 3x8
CSR: 3x8
bent over CSR: 3x8
DB double hand row: 50lbx8 (3 sets)
lat pull down: 3x12
EZ concentrated curl: 65lbx8 (3 sets)
DB pinwheels: 30lbx10 (3 sets)
spider curls: 15lbx12, 17lbx12 (2 sets)
cable 21's: 3 sets
cable double bi curl: 3x12
GPP:
1/4 mile walk
1/4 mile paced walk (4mph)
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Registered User
10/31/2013 Thursday
Back/Bicep/Shoulder:
pull ups: 15, 15, 8
CSR: 3x10
BB row (holds at top): 95lbx10 (3 sets)
lat pull down (wide grip): 3x10
DB curl: 27lbx8 (3 sets)
1-arm camber curl: 3x10
BB OHP (partial ROM): 95lbx10 (3 sets)
DB front raise: 15lbx10 (3 sets)
cable X-overs: 3x10
10min walk
morning weight: 178lb light
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Registered User
11/3/2013 Sunday
Chest/Tricep/Shoulders:
BB incline bench: bar, 95lbx8, 135lbx5, 155lbx5, 175lbx5, 185bx5, 135lbx12 downset
DB flat bench: 50lbx12, 60lbx12, 65lbx12
DB incline fly: 35lbx12, 32lbx12 (2 sets)
dips: 3x12
DB arnolds: 40lbx10, 45lbx10 (2 sets)
DB raise: 15lbx15 (3 sets)
rope OH ext: 3x12
1-arm pull down: 3x12
pec deck fly: 3x12
reverse fly: 3x12
21's bench: 115lb (3 sets)
GPP:
1 mile jog (5.5mph) + 1/2 mile walk (3mph)
burpee +pushup/jumping jack: 2x20
sit-ups: 20, 12
crunches: 3x50
Ab rope pull down (kneeling): 3x15
step ups (15lb kettlebells): 2 @ 1min
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Registered User
11/4/2013 Monday
Hamstring/Back/Bicep:
SLDL: bar, 135lbx6, 185lbx6, 205lbx6. back felt stiff so backed off here
BB row: 135lbx8 (3 sets)
CSR: 3x8 (paused reps)
seated multi bar row: 3x8 (paused reps)
seated 1-arm row (underhand): 3x8
EZ curl: 3x8
DB pinwheels: 30lbx8 (3 sets)
cable 21's: 3 sets
1 mile walk (4mph)
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Registered User
11/6/2013 Wednesday
Tricep/Bicep:
CG bench: bar, 95lbx8, 135lbx8, +maddog: 185lbx8, 225lbx8, 235lbx8, 135lbx15 (downset)
DB tate ext: 35lbx12 (3 sets)
Dips: 3x12
rope pull down: 3x12
1-arm reverse pull down: 3x12
DB curl: 25lbx10 (3 sets)
cable curls: 3x12
10min brisk walk (4mph)
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Registered User
11/8/2013 Friday
Lowerbody:
Front squat: bar, 95lbx6, 135lbx6, 155lbx6, 175lbx6, 185lbx6
SLDL: 135lbx6, 155lbx6, 185lbx6, 205lbx8
1-leg ext: 4x10
elevated calf raise: 3x15
1/4 mile incline walk
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Registered User
11/9/2013 Saturday
Back/Bicep:
Pull ups: 3x12
CSR: 4x10
DB row: 75lbx8 (3 sets)
1-arm hammer row: 3x8
lat pull down (wide bar): 3x8
seated pulley row (multi bar): 3x10
inverted row (bodyweight): 3x12
EZ curl: 3x12
DB concentrated curl: 30lbx8 (3 sets)
laying cable curl: 3x10
double standing cable curl: 3x12
2000m stationary row
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Registered User
11/10/2013 Sunday
Chest/Shoulders:
Incline BB bench: bar, 95lbx8, 135lbx5, 155lbx5, 175lbx5, 185lbx5
BB bench w/maddog: 185lbx8, 225lbx5, 245lbx5, 275lbx5
DB incline: 60lbx12 (3 sets)
DB arnold: 35lbx8, 40lbx8, 45lbx8
Military OHP: 95lbx8 (3 sets)
DB front raise: 20lbx8, 25lbx8 (2 sets)
DB upright row: 30lbx8, 35lbx8, 40lbx8
BB shrug: 135lbx12, 185lbx8, 225lbx8 (3 sets)
rope face pulls: 3x10
cable fly (underhand): 3x12
rope OH ext: 3x15
1 mile walk
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Registered User
11/13/2013 Wednesday
Back/Bicep:
pull ups (wide grip): 3x10
wide grip DL: 135lbx8, 185lbx6 (3 sets)
BB row: 135lbx8 (3 sets)
CSR: 3x8
lat pull down (behind neck): 3x8
seated pulley row: 3x8
hammer 1-arm row: 3x8
EZ cheat curl: 3x8
DB incline seated curl: 20lbx10 (3 sets)
cable 21's: 3 sets
10min incline walk
morning weight: 180lb
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Registered User
11/14/2013 Thursday
Chest/Tricep:
BB decline CG bench: bar, 135lbx8, 185lbx8, 205lbx8, 225lbx8
DB incline bench: 50lbx15, 60lbx12, 70lbx10, 75lbx8
Smith bench 21's: 3 sets
Dips: 3x12
cable fly: 3x12
EZ OH ext: 60lbx12 (3 sets)
rope pull down: 3x12
1-arm reverse pull down: 3x12
DB front raise: 20lbx12 (3 sets)
morning weight: 181lb after a small meal before bed night prior
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Registered User
11/23/2013 Saturday
Shoulders/Tricep/Chest:
Military OHP: bar, 65lbx8, 95lbx5, 115lbx5, 135lbx5, 95lbx12
DB Arnolds: 40lbx8 (3 sets)
DB front raise: 20lbx12 (3 sets)
DB upright row: 30lbx12 (3 sets)
DB shrug: 60lbx12, 65lbx12, 80lbx12
BB shrug: 135lbx12 (3 sets)
Dips: 5x12
EZ OH ext: 3x12
1-arm OH ext: 15lbx12 (3 sets)
Rope pull down: 3x12
1-arm reverse pull down: 3x12
cable fly: 3x12
push ups: 5x20
GPP:
1 mile walk/sprint
kettlebell swings: 3x20
tattoo on back healing, not much chest lifts I can do
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Registered User
11/24/2013 Sunday
Back/Bicep:
Pull ups: 3x10
CSR: 3x8
BB row (wide grip): 95lbx8, 115lbx8 (3 sets)
DB row: 65lbx8, 70lbx8, 75lbx8
lat pull down: 3x8
hammer row (wide grip): 3x8
seated 1-arm pulley: 3x8
1-arm lat pull down: 3x8
EZ curl: 3x8
DB curl: 25lbx8, 27lbx8 (2 sets)
cable 21's: 3 sets
GPP:
1/2 mile walk/jog
2000m row
superman plank: 2min
ab roll out: 30
ab rope pull down (seated): 3x15
ab coaster: 3x30
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Registered User
11/25/2013 Monday
Lowerbody:
Front squat: bar, 95lbx8, 135lbx5, 155lbx5, 175lbx5, 185lbx5
SLDL: 135lbx8, 155lbx8, 175lbx8, 185lbx8
seated calf raise: 3x15
1-leg ext: 3x10
1/4 mile incline walk
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Registered User
11/27/2013 Wednesday
Tricep/Chest:
Incline BB bench: bar, 95lbx8, 135lbx8, 155lbx8 (3 sets)
DB flat bench: 50lbx12, 60lbx12, 65lbx12, 40lbx15
DB tate ext: 30lbx12, 37lbx12 (2 sets)
Dips: 3x15
JM smith press: 3x8
Rope OH ext: 3x12
v-bar pull down: 3x12
cable fly (underhand): 3x12
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Registered User
11/28/2013 Thursday
Back/Bicep:
BB pendlay row: bar, 95lbx8, 115lbx8, 135lbx8 (3 sets)
CSR: 3x8
DB double hand row: 50lbx12 (3 sets)
stationary EZ curl: 3x12
seated v-bar pulley row: 3x12
double bi cable curl: 3x12
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