KevinAlvy's Training Log

**KevinAlvarez123** · 06-23-2017, 09:56 PM

06/22

Tng Bench
Warmups
355x5

T Bar Row
45 5x10

Seated MP
Warmups
155 2x10

Chest Supported Row
2pps 4x10

Dips
5x10

**KevinAlvarez123** · 06-23-2017, 09:58 PM

Sumo DL W/ Straps
Warmups
495x12

Hammer Shrugs
2pps 3x20

Lunges
4x10

Decline Situps
4x10

Leg Curls
4x10

RH
Bw 3x10

**KevinAlvarez123** · 06-25-2017, 06:53 PM

SSB Squat
Warmups
365x8

Hack Squat
1pps 5x5

Leg Extensions and Leg Curls
4x10

RH
4x10

GHR
3x

GHR Situps
3x10

**KevinAlvarez123** · 06-26-2017, 05:58 PM

FU Bench
Warmups
275 3x8

High Row
70 lbs per side 3x10

Seated DB MP
60 2x10

Pulldowns
3x10

Pec Flyes
3x10

Reverse Pec Flyes
3x10

Notes: Got a second gym membership at an LA fitness for shorter workouts. I should be able to up my frequency a bit

**KevinAlvarez123** · 07-05-2017, 08:25 PM

06/28

Comp Squat
Warmups
455x5

Leg Press
Warmups
6pps x10

Calf Raises
3x10

Leg Extensions
3x10

Leg Curls
3x10

Cable Abs
3x15

**KevinAlvarez123** · 07-05-2017, 08:33 PM

06/29

FU Bench
Warmups
275, 295, 315x5

Chest Supported Rows
2pps 3x15

Seated MP
Warmups
145x15

Pulldowns
3x10

Curls

**KevinAlvarez123** · 07-05-2017, 08:34 PM

07/02

Tng Bench
Warmups
360x3

Chest Supported Rows
3x10

Dips
3x15

Lateral Raises
3x10

**KevinAlvarez123** · 07-05-2017, 08:39 PM

07/05

Comp Squat
Warmups
475x5

Leg Press
Warmups
8pps x10

Calves
50pps 3x10

Leg Extensions
3x10

Leg Curls
3x10

Machine Crunches
30lbs 3x10

**KevinAlvarez123** · 07-06-2017, 08:35 PM

Incline Bench
Warmups
205 3x10

High Row
95lbs per side 3x10

Seated MP
135 4x8

Close Grip Pulldowns
130, 130, 100 x15

**KevinAlvarez123** · 07-07-2017, 05:26 PM

Sumo DL
Warmups
545x4

Single Leg Press
Warmups
70 pps 3x10

Calf Raises
50 pps 3x10

Leg Extensions
3x10

Leg Curls
3x10

Cable Abs
3x15

**KevinAlvarez123** · 07-11-2017, 07:56 PM

07/08

Comp Bench
Warmups
315 5, 5, 8

Chest Supported Rows
2pps 3x15

Seated MP
Warmups
165x10

Pulldowns
3x10

Curls
35 3x10

**KevinAlvarez123** · 07-11-2017, 07:58 PM

07/09

HB Squat
Warmups
405x10

Narrow Paused Leg Press
Warmups
6pps x10

Calves
3x10

Machine Crunches
3x10

**KevinAlvarez123** · 07-11-2017, 08:06 PM

Today

FU Bench
Warmups
285 3x8

Chest Supported Rows
Warmups
3pps 3x10

Seated DB MP
Warmups
80's 1x10

Chest Supported Rows
Warmups
3pps 3x10

Curls
30's 3x

**KevinAlvarez123** · 07-15-2017, 10:41 PM

07/12

Comp Squat
Warmups
495x5

Leg Press
Warmups
8pps x10

Calves
3x10

Leg Extensions, Leg Curls, and Abs

**KevinAlvarez123** · 07-15-2017, 10:43 PM

07/13

Incline Bench
Warmups
225 3x8

High Row
3x10

Seated MP
Warmups
145 2x10

Pulldowns
3x10

1.5 hrs of tennis after

**KevinAlvarez123** · 07-15-2017, 10:46 PM

07/15

Sumo DL
Warmups
565x3
495x10

GHR
3x5

Lunges
3x

Calves, Back Extensions, and Abs

**KevinAlvarez123** · 07-15-2017, 10:47 PM

Today

Comp Bench
Warmups
340 4, 4, 4, 5

T Bar Rows
50 5x10

Seated MP
3x

Pulldowns
5x10

Curls

**KevinAlvarez123** · 07-17-2017, 06:35 PM

Yesterday

HB Squat
Warmups
425x10

Paused Leg Press
Warmups
8pps x10

Calves
3x10

Leg Extensions and Leg Curls
3x10

**KevinAlvarez123** · 07-18-2017, 06:38 PM

FU Tng Bench
Warmups
295, 305, 305, 295x6

Pulldowns
Warmups
130, 160, 130x10

Seated DB MP
60, 70, 80, 90x10

Hammer Pulldowns
3x10

Curl
25's 3x10

**KevinAlvarez123** · 07-19-2017, 07:52 PM

Comp Squat
Warmups
515x5

Leg Press
Warmups
7, 9, 7 pps x10

Calves
3x10

Leg Curls
3x15

Hammer Crunches
4x10

Leg Extensions
3x10

Notes: Squats went great. Looking forward to next week

**KevinAlvarez123** · 07-21-2017, 08:04 PM

Incline Bench
Warmups
245 4x6

High Row
2, 3, 2, 2, 2 pps x10

Seated MP
95x10
145 3x10

Pulldowns
3x15

**KevinAlvarez123** · 07-21-2017, 08:07 PM

Sumo DL
Warmups
585x2

GHR
4x8

GHR Situps
25lbs 3x10

Lunges
3x10

Shrugs
Warmups
2pps 3x15

Leg Extensions and Curls
3x10

**KevinAlvarez123** · 07-21-2017, 08:36 PM

I've got a meet in 5 weeks. I was tinkering with the idea of pulling sumo, but I don't think my strength off the floor is where it needs to be yet. I'm much better at repping sumo and the need for recovery time is non-existent. Sumo is the long-term plan, but with a stiff bar and my weakness off the floor it doesn't seem like a good idea for this meet.

**KevinAlvarez123** · 07-23-2017, 07:13 PM

Yesterday

Comp Bench
Warmups
355 3x3

T Bar Rows
Warmups
70 5x10

Seated Hammer Press
3x10

Curls
30's 3x

Underwhelming bench session

**KevinAlvarez123** · 07-23-2017, 07:17 PM

Today

HB Squat
Warmups
445x10

Calves
3x15

Paused Leg Press
Warmups
10pps x10

Hammer Crunch
50lbs 3x10

Leg Extensions and Leg Curls
3x10

**KevinAlvarez123** · 07-29-2017, 07:56 PM

07/25

FU Bench
Warmups
315 5x5

High Rows
2, 2, 2.5, 2, 2pps x10

Seated DB MP
Warmups
100's x8

**KevinAlvarez123** · 07-29-2017, 07:57 PM

07/26

Comp Squat
Warmups
535x5

Single Leg Press
2pps 5x10

Calves
3x10

Leg Extensions
3x10

Leg Curls
3x10

Hammer Crunch
5x10

**KevinAlvarez123** · 07-29-2017, 08:01 PM

07/27

Incline Bench
Warmups
265 5x5

High Row
2pps 3x15

Seated MP
Warmups
195x5

Curls

**KevinAlvarez123** · 07-29-2017, 08:02 PM

HB Squat
Warmups
465x10

Comp DL
495 3x2

GHR
3x10

Walking Lunges
3x

Squat felt great, deadlift felt terrible

**KevinAlvarez123** · 08-07-2017, 05:43 PM

07/30

Comp Bench
Warmups
365x3

Can't remember the rest

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