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  1. #1
    Registered User NickRATM's Avatar
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    NickRATM Training Log

    Been doing good.
    Found great gf.
    Graduated college.
    Got okay job.
    Played with Olympic Weightlifting (75/97 @ 71kg).
    Got injured sprinting (hamstring).
    Got better job.
    Stop oly lifts, did some bro split stuff with friends at gym.
    Got great job.
    Move out of my parents house into apartment.
    Quit lifting, start doing BJJ again (last time was when i was teen).
    Buy house, covid hit, no lifting/no bjj.
    Covid restriction lift, do bjj, get injured (hamstring).
    Recover, start bjj again.
    Start running.
    Like running, something missing tho.
    Buy Rogue garage gym starter pack.


    It's hilarious touching weights again been at least 4 years. Starting extremely light and low volume.

    Warm Up

    Band External Rotation Shoulder
    Band Face Pulls
    Bodyweight Squats
    Deep Squat Sit

    Workout

    Press:
    1x10 45lbs
    2x6 65lbs

    Squat:
    1x10 45lbs
    1x6 95lbs
    1x6 115lbs

    Rear Delts:
    2x6 10lbs

    Hip Thurst:
    2x6 65lbs

    Lateral Raise:
    2x6 10lbs

    Bulgarian Split Squat:
    1x6 BW
    1x6 45lbs

    Adductor Squat:
    2x6

    Band Abductor Walks:
    2x6

    Ab Wheel:
    2x6

    Leg/Hip Raises:
    2x6
    Bench - 125x6 / 225x5
    Squat - 145x5 / 315x5
    Deadlift - 195x5 / 365x5
    Pull Ups - 7 / 25

    100m - ? / 11.5
    400m - ? / 0:55
    1mi - 7:45 / 6:00
    5k - 28:38 / 22:00

    Height - 5'10"
    Weight - 170lbs
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  2. #2
    Registered User NickRATM's Avatar
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    Forgot that I also ran yesterday after workout:
    2.4mi run @ 13:24 min/mi avg heart rate 150bpm



    Warm Up

    Band External Rotation Shoulder
    Band Face Pulls

    Workout

    Bench Press
    1x10 45lbs
    1x8 65lbs
    2x8 95lbs

    Deadlift:
    1x10 65lbs
    2x6 115lbs

    DB Pullover:
    2x8 36lbs

    Rows:
    2x8 95lbs

    Dips:
    2x6 BW

    Pull Ups:
    2x3 BW

    Skull Crushers (behind the head)
    2x6 35lbs

    KB Row:
    2x8 36lbs

    21s (curls)
    1x21 45lbs

    Burnout set of 2H KB Curls
    1x12 36lbs

    Ab Wheel:
    2x6

    Leg/Hip Raises:
    2x6
    Bench - 125x6 / 225x5
    Squat - 145x5 / 315x5
    Deadlift - 195x5 / 365x5
    Pull Ups - 7 / 25

    100m - ? / 11.5
    400m - ? / 0:55
    1mi - 7:45 / 6:00
    5k - 28:38 / 22:00

    Height - 5'10"
    Weight - 170lbs
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  3. #3
    Registered User NickRATM's Avatar
    Join Date: Aug 2010
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    Rest day today for weights.

    2.3mi run @ 12:58 min/mi avg herat rate 151bpm
    Bench - 125x6 / 225x5
    Squat - 145x5 / 315x5
    Deadlift - 195x5 / 365x5
    Pull Ups - 7 / 25

    100m - ? / 11.5
    400m - ? / 0:55
    1mi - 7:45 / 6:00
    5k - 28:38 / 22:00

    Height - 5'10"
    Weight - 170lbs
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  4. #4
    Prepare Perform Prevail SuicideGripMe's Avatar
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    Subbed. Good for you! Sounds like mentally you're in a strong headspace for the journey.
    https://forum.bodybuilding.com/showthread.php?t=180003183&p=1635918623#post1635918623
    New Shanghai Log!

    "225, 315, 405 whatever. Yeah these benchmark digits come to mean a lot to us, the few warriors in this arena. They are, however, just numbers. I'm guilty of that sh*t too, waiting for somebody to powder my nuts cuz I did 20 reps of whatever the **** on the bench. Big f*king deal. It is all relative." G Diesel
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  5. #5
    Registered User NickRATM's Avatar
    Join Date: Aug 2010
    Location: United States
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    Warm Up

    Band External Rotation Shoulder
    Band Face Pulls
    Bodyweight Squats
    Deep Squat Sit

    Workout

    Press:
    1x10 45lbs
    3x8 65lbs

    Squat:
    1x10 45lbs
    3x8 115lbs

    Rear Delts:
    3x8 10lbs

    Hip Thurst:
    3x6 95lbs

    Lateral Raise:
    3x8 10lbs

    Bulgarian Split Squat:
    3x6 45lbs

    Barbell Shrug:
    3x8 95lbs

    Front Raise Dropset:
    35lbs x 6
    20lbs x 8
    12lbs x 10

    Copenhagen Adduction Exercise:
    3x6

    Band Abductor Walks:
    3x8

    Hanging Leg Raises:
    3x8
    Bench - 125x6 / 225x5
    Squat - 145x5 / 315x5
    Deadlift - 195x5 / 365x5
    Pull Ups - 7 / 25

    100m - ? / 11.5
    400m - ? / 0:55
    1mi - 7:45 / 6:00
    5k - 28:38 / 22:00

    Height - 5'10"
    Weight - 170lbs
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  6. #6
    Registered User NickRATM's Avatar
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    Originally Posted by SuicideGripMe View Post
    Subbed. Good for you! Sounds like mentally you're in a strong headspace for the journey.
    Hey, thanks for checking in! Just wanted somewhere to log my workouts so cool to get a little encouragement!
    Bench - 125x6 / 225x5
    Squat - 145x5 / 315x5
    Deadlift - 195x5 / 365x5
    Pull Ups - 7 / 25

    100m - ? / 11.5
    400m - ? / 0:55
    1mi - 7:45 / 6:00
    5k - 28:38 / 22:00

    Height - 5'10"
    Weight - 170lbs
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  7. #7
    Registered User NickRATM's Avatar
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    Warm Up

    Band External Rotation Shoulder
    Band Face Pulls

    Workout

    Bench Press
    1x10 45lbs
    3x8 95lbs

    Deadlift:
    3x6 115lbs

    Reverse Grip DB Bench Press:
    3x8 25lbs

    Barbell Rows:
    3x8 65lbs

    Barbell Dips:
    3x6

    Pull Ups:
    3x4

    Skull Crushers (behind the head)
    3x8 35lbs

    Barbell Curls:
    3x8 45lbs

    Band Chest Crossover Pulls:
    3x8 25lbs Band

    Seated Row:
    3x8 45lbs Band

    Band Tricep Push Down:
    3x8 45lbs Band

    Leg/Hip Raises:
    3x10
    Bench - 125x6 / 225x5
    Squat - 145x5 / 315x5
    Deadlift - 195x5 / 365x5
    Pull Ups - 7 / 25

    100m - ? / 11.5
    400m - ? / 0:55
    1mi - 7:45 / 6:00
    5k - 28:38 / 22:00

    Height - 5'10"
    Weight - 170lbs
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  8. #8
    Registered User NickRATM's Avatar
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    Yesterday:
    Rest from weights.
    2.17mi run 13:53min/mi 150bpm


    Today:
    Rest from weights.
    75 minute BJJ training.
    Bench - 125x6 / 225x5
    Squat - 145x5 / 315x5
    Deadlift - 195x5 / 365x5
    Pull Ups - 7 / 25

    100m - ? / 11.5
    400m - ? / 0:55
    1mi - 7:45 / 6:00
    5k - 28:38 / 22:00

    Height - 5'10"
    Weight - 170lbs
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  9. #9
    Prepare Perform Prevail SuicideGripMe's Avatar
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    How are the pull ups going? Are you doing a set plan when it comes to the pull up progression?
    https://forum.bodybuilding.com/showthread.php?t=180003183&p=1635918623#post1635918623
    New Shanghai Log!

    "225, 315, 405 whatever. Yeah these benchmark digits come to mean a lot to us, the few warriors in this arena. They are, however, just numbers. I'm guilty of that sh*t too, waiting for somebody to powder my nuts cuz I did 20 reps of whatever the **** on the bench. Big f*king deal. It is all relative." G Diesel
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  10. #10
    Registered User NickRATM's Avatar
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    Originally Posted by SuicideGripMe View Post
    How are the pull ups going? Are you doing a set plan when it comes to the pull up progression?
    Pull ups are going okay, I think a max set I could get 8-10 right now so starting off low with sets and trying to add a rep each workout session until I get to 3x10 and then probably start adding weight!
    Bench - 125x6 / 225x5
    Squat - 145x5 / 315x5
    Deadlift - 195x5 / 365x5
    Pull Ups - 7 / 25

    100m - ? / 11.5
    400m - ? / 0:55
    1mi - 7:45 / 6:00
    5k - 28:38 / 22:00

    Height - 5'10"
    Weight - 170lbs
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  11. #11
    Registered User NickRATM's Avatar
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    Warm Up
    Band pull throughs
    KB Swings
    Band External Rotation


    Workout

    Deadlifts:
    1x10 45lbs
    1x8 95lbs
    1x6 115lbs
    1x3 135lbs
    1x5 165lbs

    Barbell Row:
    3x10 75lbs

    DB Pullovers:
    1x12 20lbs
    2x12 30lbs

    DB High Pull:
    1x10 15lbs
    2x10 17.5lbs

    Bicep Chin Curl + Overhead Tricep Extension (superset):
    1x5, 1x4, 1x3
    3x12 black band (25lbs - 65lbs resistance).

    Angels and Demons:
    3x15
    Bench - 125x6 / 225x5
    Squat - 145x5 / 315x5
    Deadlift - 195x5 / 365x5
    Pull Ups - 7 / 25

    100m - ? / 11.5
    400m - ? / 0:55
    1mi - 7:45 / 6:00
    5k - 28:38 / 22:00

    Height - 5'10"
    Weight - 170lbs
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  12. #12
    Registered User NickRATM's Avatar
    Join Date: Aug 2010
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    Yesterday Workout 7/14

    Warm Up
    Push Ups
    Face Pulls

    Workout

    Bench Press:
    1x10 45lbs
    1x6 75lbs
    3x6 115lbs
    1x6 125lbs

    High To Low Crossover:
    3x10 25lbs-65lbs band

    DB Shoulder Press:
    1x10 20lbs
    3x10 25lbs

    1.5 Side Laterals:
    3x12 10lbs

    Lying DB Tricep Extension + DB Waiter Curls (superset):
    3x10 15lbs + 3x10 35lbs

    Rotator Cuff External Rotations:
    3x15 15lbs - 35lbs band
    Bench - 125x6 / 225x5
    Squat - 145x5 / 315x5
    Deadlift - 195x5 / 365x5
    Pull Ups - 7 / 25

    100m - ? / 11.5
    400m - ? / 0:55
    1mi - 7:45 / 6:00
    5k - 28:38 / 22:00

    Height - 5'10"
    Weight - 170lbs
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  13. #13
    Registered User NickRATM's Avatar
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    Warm Up
    Air Squats
    Band Pull Throughs

    Workout

    Squats:
    1x10 45lbs
    1x6 115lbs
    1x6 125lbs
    2x6 135lbs

    Barbell Hip Thrusts:
    3x10 75lbs

    DB Reverse Lunge:
    2x10 20lbs

    Single Leg RDL:
    2x10 35lbs

    Barbell Calf Raise:
    3x15 45lbs
    Bench - 125x6 / 225x5
    Squat - 145x5 / 315x5
    Deadlift - 195x5 / 365x5
    Pull Ups - 7 / 25

    100m - ? / 11.5
    400m - ? / 0:55
    1mi - 7:45 / 6:00
    5k - 28:38 / 22:00

    Height - 5'10"
    Weight - 170lbs
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  14. #14
    Registered User NickRATM's Avatar
    Join Date: Aug 2010
    Location: United States
    Age: 31
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    Warm UP

    Band Pull Throughs
    Band Pull Downs
    Emtpy Barbell deadlift


    Workout

    Snatch Grip Deadlifts:
    3x5 95lbs

    Pull Ups:
    3x6 BW

    Alt. DB Gorilla Rows:
    3x10 35lbs

    Straight Arm Pushdowns:
    2x15 35lbs-65lbs Band

    Barbell Curls | Triceps Pushdowns (superset):
    3x8 45lbs & 35lbs-65lbs Band

    Face Pulls:
    3x15 15lbs-35lbs Band
    Last edited by NickRATM; 07-17-2022 at 10:37 PM. Reason: misspelled Workout
    Bench - 125x6 / 225x5
    Squat - 145x5 / 315x5
    Deadlift - 195x5 / 365x5
    Pull Ups - 7 / 25

    100m - ? / 11.5
    400m - ? / 0:55
    1mi - 7:45 / 6:00
    5k - 28:38 / 22:00

    Height - 5'10"
    Weight - 170lbs
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  15. #15
    Registered User NickRATM's Avatar
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    Warm Up

    Rotator Cuff External Rotations
    Band Chest stretch/press
    Arm Circles (big/little)


    Workout

    Barbell OHP:
    4x6 75lbs

    DB Underhand Bench Press:
    3x10 35lbs

    Abduction Row:
    3x10 20lbs

    DB Floor Flys:
    3x12 20lbs

    Close Grip Bench Press | DB Curl (superset):
    3x8 95lbs & 3x10 20lbs

    Pushup Plus:
    1x12
    1x8
    1x10
    Bench - 125x6 / 225x5
    Squat - 145x5 / 315x5
    Deadlift - 195x5 / 365x5
    Pull Ups - 7 / 25

    100m - ? / 11.5
    400m - ? / 0:55
    1mi - 7:45 / 6:00
    5k - 28:38 / 22:00

    Height - 5'10"
    Weight - 170lbs
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  16. #16
    Registered User NickRATM's Avatar
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    Warm Up

    Goblet Squat/Sit
    Band Pull Throughs

    Workout

    Squat:
    4x6 135lbs

    Hip Thrusts:
    3x10 80lbs

    Reverse Lunge:
    2x12 20lbs each leg

    Single Leg RDL:
    2x12 35lbs

    BB Calf Raises:
    3x15 45lbs
    Bench - 125x6 / 225x5
    Squat - 145x5 / 315x5
    Deadlift - 195x5 / 365x5
    Pull Ups - 7 / 25

    100m - ? / 11.5
    400m - ? / 0:55
    1mi - 7:45 / 6:00
    5k - 28:38 / 22:00

    Height - 5'10"
    Weight - 170lbs
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  17. #17
    Registered User NickRATM's Avatar
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    Run:
    1.60 mi
    Time: 20:01
    Run Time: 16:30
    Walk Time: 3:30
    Pace: 12:29/mi
    Avg HR: 154bpm
    Max HR: 180bpm

    No lifting.
    Bench - 125x6 / 225x5
    Squat - 145x5 / 315x5
    Deadlift - 195x5 / 365x5
    Pull Ups - 7 / 25

    100m - ? / 11.5
    400m - ? / 0:55
    1mi - 7:45 / 6:00
    5k - 28:38 / 22:00

    Height - 5'10"
    Weight - 170lbs
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  18. #18
    Registered User NickRATM's Avatar
    Join Date: Aug 2010
    Location: United States
    Age: 31
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    Warm Up

    Band Pull Throughs
    1x10 Empty BB Deadlifts

    Workout

    Deadlifts:
    1x5 65lbs
    1x5 95lbs
    1x5 135lbs
    1x3 155lbs
    1x5 175lbs

    BB Rows:
    3x12 75lbs

    Pull Ups:
    3x7 BW

    Angels and Demons:
    3x15


    Workout got cut short.
    Last edited by NickRATM; 07-21-2022 at 11:24 PM. Reason: Forgot an exercise
    Bench - 125x6 / 225x5
    Squat - 145x5 / 315x5
    Deadlift - 195x5 / 365x5
    Pull Ups - 7 / 25

    100m - ? / 11.5
    400m - ? / 0:55
    1mi - 7:45 / 6:00
    5k - 28:38 / 22:00

    Height - 5'10"
    Weight - 170lbs
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  19. #19
    Registered User NickRATM's Avatar
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    Sick the past few of days but no pangolin or monkey involved.

    Kicked things off with some running before hitting the weights again.

    2.16mi run 11:20min/mi 157bpm

    Feeling 100% ready to get back to it tomorrow.
    Bench - 125x6 / 225x5
    Squat - 145x5 / 315x5
    Deadlift - 195x5 / 365x5
    Pull Ups - 7 / 25

    100m - ? / 11.5
    400m - ? / 0:55
    1mi - 7:45 / 6:00
    5k - 28:38 / 22:00

    Height - 5'10"
    Weight - 170lbs
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  20. #20
    Registered User NickRATM's Avatar
    Join Date: Aug 2010
    Location: United States
    Age: 31
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    NickRATM is offline
    Warm Up
    Band Pull Throughs
    Hamstring/Glute Warm Ups

    Workout
    Deadlifts
    1x10 45lbs
    1x5 65lbs
    1x5 95lbs
    1x5 135lbs
    1x3 165lbs
    1x5 185lbs

    Barbell Rows
    3x10 85lbs

    DB Pullovers
    3x12 30lbs

    DB High Pull
    3x12 17.5 lbs

    Bicep Chin Ups + Overhead Tricep Extension (superset):
    3x4
    3x12 black band (25lbs - 65lbs resistance).

    Angels and Demons:
    3x16
    Bench - 125x6 / 225x5
    Squat - 145x5 / 315x5
    Deadlift - 195x5 / 365x5
    Pull Ups - 7 / 25

    100m - ? / 11.5
    400m - ? / 0:55
    1mi - 7:45 / 6:00
    5k - 28:38 / 22:00

    Height - 5'10"
    Weight - 170lbs
    Reply With Quote

  21. #21
    Registered User NickRATM's Avatar
    Join Date: Aug 2010
    Location: United States
    Age: 31
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    Warm Up
    External Rotation stuff
    Bench Press WarmUp
    1x10 45lbs
    1x8 65lbs
    1x6 95lbs
    1x3 115lbs


    Workout

    Bench Press:
    4x6 125lbs

    High To Low Crossover:
    3x12 25lbs-65lbs band

    DB Shoulder Press:
    4x10 25lbs

    1.5 Side Laterals:
    3x10 12.5lbs

    Lying DB Tricep Extension + DB Waiter Curls (superset):
    3x12 15lbs + 3x10 35lbs

    Rotator Cuff External Rotations:
    3x15 15lbs - 35lbs band
    Bench - 125x6 / 225x5
    Squat - 145x5 / 315x5
    Deadlift - 195x5 / 365x5
    Pull Ups - 7 / 25

    100m - ? / 11.5
    400m - ? / 0:55
    1mi - 7:45 / 6:00
    5k - 28:38 / 22:00

    Height - 5'10"
    Weight - 170lbs
    Reply With Quote

  22. #22
    Registered User NickRATM's Avatar
    Join Date: Aug 2010
    Location: United States
    Age: 31
    Posts: 228
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    Warm Up
    Goblet Squat/Sit
    Band Pull Throughs
    Squat Warm Up


    Workout
    Squat:
    4x4 145lbs

    Hip Thrusts:
    3x10 85lbs

    Reverse Lunge:
    2x10 25lbs

    Single Leg RDL:
    2x12 35lbs

    BB Calf Raises:
    3x15 45lbs
    Bench - 125x6 / 225x5
    Squat - 145x5 / 315x5
    Deadlift - 195x5 / 365x5
    Pull Ups - 7 / 25

    100m - ? / 11.5
    400m - ? / 0:55
    1mi - 7:45 / 6:00
    5k - 28:38 / 22:00

    Height - 5'10"
    Weight - 170lbs
    Reply With Quote

  23. #23
    Registered User NickRATM's Avatar
    Join Date: Aug 2010
    Location: United States
    Age: 31
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    Saturday 7/30:
    1 hr jiu jitsu

    Sunday 7/31:

    Warm UP
    Band Pull Throughs
    Band Pull Downs


    Workout

    Snatch Grip Deadlifts:
    3x5 95lbs

    Pull Ups:
    3x6 BW

    Alt. DB Gorilla Rows:
    3x12 35lbs

    Straight Arm Pushdowns:
    2x15 35lbs-65lbs Band

    Barbell Curls | Triceps Pushdowns (superset):
    3x6 65lbs & 35lbs-65lbs Band

    Face Pulls:
    3x15 15lbs-35lbs Band
    Bench - 125x6 / 225x5
    Squat - 145x5 / 315x5
    Deadlift - 195x5 / 365x5
    Pull Ups - 7 / 25

    100m - ? / 11.5
    400m - ? / 0:55
    1mi - 7:45 / 6:00
    5k - 28:38 / 22:00

    Height - 5'10"
    Weight - 170lbs
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  24. #24
    Registered User NickRATM's Avatar
    Join Date: Aug 2010
    Location: United States
    Age: 31
    Posts: 228
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    NickRATM is offline
    Warm Up

    Rotator Cuff External Rotations
    Band Chest stretch/press
    Arm Circles (big/little)


    Workout

    Barbell OHP:
    4x6 80lbs

    DB Underhand Bench Press:
    3x10 35lbs

    Abduction Row:
    3x10 20lbs

    DB Floor Flys:
    3x10 22.5lbs

    Close Grip Bench Press | DB Curl (superset):
    3x6 105lbs & 3x12 20lbs

    Pushup Plus:
    3x10

    Run:
    1.9 miles 13:47 min/mi pace. 149bpm HR
    Mixed in some walking, trying to keep HR below 150.
    Last edited by NickRATM; 08-01-2022 at 09:22 PM. Reason: added run.
    Bench - 125x6 / 225x5
    Squat - 145x5 / 315x5
    Deadlift - 195x5 / 365x5
    Pull Ups - 7 / 25

    100m - ? / 11.5
    400m - ? / 0:55
    1mi - 7:45 / 6:00
    5k - 28:38 / 22:00

    Height - 5'10"
    Weight - 170lbs
    Reply With Quote

  25. #25
    Registered User NickRATM's Avatar
    Join Date: Aug 2010
    Location: United States
    Age: 31
    Posts: 228
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    NickRATM is offline
    Warm Up
    Goblet Squat/Sit
    Band Pull Throughs
    Squat Warm Up
    45 x 10
    95 x 5
    115 x 3
    135 x 1

    Workout
    Squat:
    4x5 145lbs

    Hip Thrusts:
    3x10 95lbs

    Bulgarian Split Squat:
    2x12 25lbs

    Single Leg RDL:
    2x12 35lbs

    BB Calf Raises:
    3x15 55lbs
    Bench - 125x6 / 225x5
    Squat - 145x5 / 315x5
    Deadlift - 195x5 / 365x5
    Pull Ups - 7 / 25

    100m - ? / 11.5
    400m - ? / 0:55
    1mi - 7:45 / 6:00
    5k - 28:38 / 22:00

    Height - 5'10"
    Weight - 170lbs
    Reply With Quote

  26. #26
    Registered User NickRATM's Avatar
    Join Date: Aug 2010
    Location: United States
    Age: 31
    Posts: 228
    Rep Power: 203
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    NickRATM is offline
    Yesterday:
    Off.

    Today:
    90 minutes jiu jitsu.
    Bench - 125x6 / 225x5
    Squat - 145x5 / 315x5
    Deadlift - 195x5 / 365x5
    Pull Ups - 7 / 25

    100m - ? / 11.5
    400m - ? / 0:55
    1mi - 7:45 / 6:00
    5k - 28:38 / 22:00

    Height - 5'10"
    Weight - 170lbs
    Reply With Quote

  27. #27
    Registered User NickRATM's Avatar
    Join Date: Aug 2010
    Location: United States
    Age: 31
    Posts: 228
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    NickRATM is offline
    Warm Up
    Band Pull Throughs
    Hamstring/Glute Warm Ups

    Workout
    Deadlifts
    1x10 45lbs
    1x5 95lbs
    1x5 115lbs
    1x5 145lbs
    1x3 170lbs
    1x5 195lbs

    Barbell Rows
    2x12 85lbs

    DB Pullovers
    2x12 30lbs

    DB High Pull
    2x12 17.5 lbs

    Bicep Chin Ups + Overhead Tricep Extension (superset):
    2x5
    2x12 black band (25lbs - 65lbs resistance).

    Angels and Demons:
    2x15
    Bench - 125x6 / 225x5
    Squat - 145x5 / 315x5
    Deadlift - 195x5 / 365x5
    Pull Ups - 7 / 25

    100m - ? / 11.5
    400m - ? / 0:55
    1mi - 7:45 / 6:00
    5k - 28:38 / 22:00

    Height - 5'10"
    Weight - 170lbs
    Reply With Quote

  28. #28
    Registered User NickRATM's Avatar
    Join Date: Aug 2010
    Location: United States
    Age: 31
    Posts: 228
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    Warm Up
    External Rotation stuff
    Bench Press WarmUp
    1x10 45lbs
    1x8 65lbs
    1x6 95lbs
    1x3 115lbs


    Workout

    Bench Press:
    4x6 125lbs

    High To Low Crossover:
    3x12 25lbs-65lbs band

    DB Shoulder Press:
    4x10 25lbs

    1.5 Side Laterals:
    3x10 12.5lbs

    Lying DB Tricep Extension + DB Waiter Curls (superset):
    3x12 20lbs + 3x12 35lbs

    Rotator Cuff External Rotations:
    3x15 15lbs - 35lbs band
    Bench - 125x6 / 225x5
    Squat - 145x5 / 315x5
    Deadlift - 195x5 / 365x5
    Pull Ups - 7 / 25

    100m - ? / 11.5
    400m - ? / 0:55
    1mi - 7:45 / 6:00
    5k - 28:38 / 22:00

    Height - 5'10"
    Weight - 170lbs
    Reply With Quote

  29. #29
    Registered User NickRATM's Avatar
    Join Date: Aug 2010
    Location: United States
    Age: 31
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    NickRATM is offline
    Warm Up
    Goblet Squat/Sit
    Band Pull Throughs
    Squat Warm Up
    45 x 10
    95 x 5
    115 x 3
    135 x 1

    Workout
    Squat:
    4x6 145lbs

    Hip Thrusts:
    3x10 95lbs

    Bulgarian Split Squat:
    2x12 25lbs

    Single Leg RDL:
    2x12 35lb
    Bench - 125x6 / 225x5
    Squat - 145x5 / 315x5
    Deadlift - 195x5 / 365x5
    Pull Ups - 7 / 25

    100m - ? / 11.5
    400m - ? / 0:55
    1mi - 7:45 / 6:00
    5k - 28:38 / 22:00

    Height - 5'10"
    Weight - 170lbs
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  30. #30
    Registered User NickRATM's Avatar
    Join Date: Aug 2010
    Location: United States
    Age: 31
    Posts: 228
    Rep Power: 203
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    8/10 Workout

    Warm UP
    Band Pull Throughs
    Band Pull Downs

    Workout
    Snatch Grip Deadlifts:
    3x5 105lbs

    Pull Ups:
    3x7 BW

    Alt. DB Gorilla Rows:
    3x10 40lbs

    Straight Arm Pushdowns:
    2x15 35lbs-65lbs Band

    Barbell Curls | Triceps Pushdowns (superset):
    3x7 65lbs & 35lbs-65lbs Band

    Face Pulls:
    3x15 15lbs-35lbs Band
    Bench - 125x6 / 225x5
    Squat - 145x5 / 315x5
    Deadlift - 195x5 / 365x5
    Pull Ups - 7 / 25

    100m - ? / 11.5
    400m - ? / 0:55
    1mi - 7:45 / 6:00
    5k - 28:38 / 22:00

    Height - 5'10"
    Weight - 170lbs
    Reply With Quote

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