Bigwade's training log

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  1. Side raise: 5x15, 8x15
    Hammer curl: 8x15, 10x15, 15x15
    Side band rotator: 2x15

    Bench press
    45x25
    95x15
    135x8
    185x5
    225x3
    2753
    315x1-paused from here
    365x3
    375x3
    385x3

    2" fat bar bench press-pinky on ring, closed grip, feet and back flat
    200x8-last rep paused
    290x8-last rep paused

    Flat dumbbell press
    25x30
    50x25x2

    Plate loaded neutral grip pull down
    100x15
    150x12x3
    Wide grip seated row
    250x12x2

    Rear delt on old school pec dec
    40x12x2
    OH press
    20Kx8
    40Kx5

    Outta time


  2. Reverse Hyper
    170x12x2

    Close stance: 55x5
    Medium stance: 55x5
    Comp stance: 55x5
    145x3
    235x2-belt
    325x1
    415x1
    505x1
    525x2-4 sets

    Kneeling leg curl
    90x12x3

    Hammer single leg-leg extension
    25x15x3

    KB sldl/Hammer seated leg curl
    88x12/65x15-3 sets

    Seated toe raise/Tibia/Hammer crunch machine
    120x15/70x15/90x25
    140x15/70x15/90x25
    160x15/70x15/90x25

    Out of time
    •   
       


  3. Recumbent Bike: 30 minutes, man this sucked

    Straight-arm pull down/rear delt on pec dec/reverse curl/Hammer seated crunch
    50x15/20x15/20x20/90x20-3 sets

    Face pull/hammer shrug/standing toe raise/seated crunch machine
    50x15/140x20/BWTx20/100x20-3 sets

    Pull down: 50x20

    Pull down/Upright row/bench crunch
    100x15/45x15/35x15-2 sets

    Done for now

  4. Close stance: 55x5
    Medium stance: 55x5
    Comp stance: 55x5
    145x3
    235x2
    325x1-belt unlevered
    415x1-levered
    505x1
    540x2-4 sets

    Snatch balance to OH squat
    60Kx3x3

    That was it, called it a day

  5. Plate loaded pull down: 50x20, 100x15
    Rear delt on pec dec: 20x15
    Side raise: 5x15, 8x15
    Hammer curl: 8x15, 12x15, 15x15, 20x15
    Hammer shrug: 140x20x2
    Side band rotator: 2x15

    Foot ball bar press
    45x15-outer grip, flat feet and flat back
    95x15
    135x8
    185x5
    225x3
    275x3
    300x6-dang, this was heavy and awkward
    300x6-less awkward, paused last rep
    280x8-last rep paused, best set
    Close grip decline
    315x9-oops, thought 1 too many
    365x8
    405x8
    Plate loaded pull down
    150x12
    160x12
    170x12

    Rear delt on pec dec
    30x15
    40x12
    50x12
    60x12
    Dumbbell front raise
    15x15x3
    Side raise
    5x30

    Hammer shrug
    185x12
    230x12
    275x12
    320x12
    365x12
    410x12

    Hammer curl
    25x12
    30x12
    35x12
    40x12
    Barbell Curl
    35x12
    85x8x2

    Plate loaded press down
    50x15x2

    Completely out of time
    •   
       


  6. Recumbent Bike: 30 minutes

    Straight-arm pull down
    50x15x3
    Face pull
    50x15

    Rear delt on pec dec
    20x15x3
    Hammer shrug
    140x20x3
    DB shrug
    50x20

    Close stance squat-high bar oly, no gear or belt, walked out
    55x5
    145x1
    235x1
    325x1
    415x1

    Over head press
    20Kx8
    40Kx5+ 1 push+1 jerk

    Snatch
    40Kx1+1 oh squatx3
    60Kx1+1 oh squat

    2" thick bar press
    90x5+1 push press
    180x1-push
    230x1-push-wraps, not bad, used wraps
    280x1-loose belt...I haven't done this in so long I wasn't sure what to expect. My feel is certainly not there yet but, this went pretty good. I'm following what I preach and that a new movement not to go too crazy with.

    I won't be here next weekend so, I'll have to wait a week or two to get back to this. I may try triples next and not worry about weight too much. It's time to get this and my regular overhead back over 300.

    I have to work an 11-12 hour shift today so, this was all I did so I wouldn't just die. Not that I'm not sore from the chain pulls but, the bike really helped.

  7. everse Hyper
    170x12x2

    Close stance: 55x5
    Medium stance: 55x5
    Comp stance: 55x5
    145x3
    235x2-belt
    325x1
    415x1
    505x1
    525x2-4 sets

    Kneeling leg curl
    90x12x3

    Hammer single leg-leg extension
    25x15x3

    KB sldl/Hammer seated leg curl
    88x12/65x15-3 sets

    Seated toe raise/Tibia/Hammer crunch machine
    120x15/70x15/90x25
    140x15/70x15/90x25
    160x15/70x15/90x25

    Out of time

  8. Recumbent Bike: 30 minutes, man this sucked

    Straight-arm pull down/rear delt on pec dec/reverse curl/Hammer seated crunch
    50x15/20x15/20x20/90x20-3 sets

    Face pull/hammer shrug/standing toe raise/seated crunch machine
    50x15/140x20/BWTx20/100x20-3 sets

    Pull down: 50x20

    Pull down/Upright row/bench crunch
    100x15/45x15/35x15-2 sets

    Done for now

  9. Side raise: 5x15, 8x15
    Hammer curl: 8x15, 10x15
    Pulldown: 50x20, 100x15
    Side band rotator: 2x20

    Football bar bench-after some warm-ups, used teh outer grip, inside was way too narrow and the middle was strange. Learning the groove so, nothing crazy for now.
    35 lb bar so, added 5's and started there.

    45x15
    95x15
    135x8
    185x5
    225x3-very awkward, and decided to go lighter than anticipated
    275x6
    280x6
    255x8-last reps paused on working sets and each set seemed to feel better. I couldn't really be dynamic at all.

    Incline DB press-this is for looks, nothing more
    50x12
    75x12
    100x12-whew, been many, many years since I've done that...

    Close grip seated row/hammer shrug-light hold
    250x12/140x15
    250x12/185x12
    275x12/230x12
    Neutral grip plate loaded pull down/db front raise/hammer shrug
    150x12/15x15/275x12
    160x12/15x15/320x12

    Out of time, will try to get some more assistance in this evening

  10. Strange way for me to train...this will be apparent shortly...read on.

    Plate loaded leg extension: 50x25, 75x15, 100x15
    Hammer seated leg curl: 45x15, 55x5, 65x15
    Pull down: 50x20, 100x15x2
    Hammer shrug: 140x15x3

    Front squat
    55x5
    145x3
    235x1
    325x1
    415x1-paused 3 count

    Trap bar
    425x1
    505x1

    Straight bar
    335x1x2
    335x1-sumo

    Then waited on Jeremy

    And I started over

    Front squat
    55x5
    145x1
    235x1
    325x1-all pausedand no belt

    Trap bar
    255x1
    345x1
    435x1
    525x1-no belt

    From the floor
    245x1
    335x1
    405x1
    added 3/4" chain
    3 sets of 2-reset between reps

    That was it

  11. Side raise: 5x15, 8x15
    Hammer curl: 8x15, 12x15, 15x15, 20x15
    Side band rotator: 2x15
    Hammer shrug: 140x15

    Bench press
    45x25
    95x15
    135x8
    185x5
    225x3
    275x3
    315x1-paused
    365x1-paused-I'm slow
    405x1-paused, still slow-Monday's after working meets make it tough.
    405x1-paused, much better
    405x1-for today, glad this one was done

    Over head press
    20Kx8
    40Kx4+1 Push Press
    60Kx2+1
    80Kx1+1
    100Kx1P
    120Kx1P-could do more but, feeling the shoulder so, stopped
    80Kx5+1 P-2 sets

    Dumbbell flat bench
    25x30
    50x25x2

    Plate loaded pull down
    100x15
    150x12x2

    Rear delt on pec dec
    40x12x3

    Out of time

  12. Date: Tuesday, 4 December 2012, at 3:44 p.m.

    Close stance: 55x5
    Medium stance: 55x5
    Comp stance: 55x5
    145x3
    235x2
    325x1-belt unlevered
    415x1-levered
    505x1
    540x2-4 sets

    Snatch balance to OH squat
    60Kx3x3

    That was it, called it a day

  13. Plate loaded pull down: 50x20, 100x15
    Rear delt on pec dec: 20x15
    Side raise: 5x15, 8x15
    Hammer curl: 8x15, 12x15, 15x15, 20x15
    Hammer shrug: 140x20x2
    Side band rotator: 2x15

    Foot ball bar press
    45x15-outer grip, flat feet and flat back
    95x15
    135x8
    185x5
    225x3
    275x3
    300x6-dang, this was heavy and awkward
    300x6-less awkward, paused last rep
    280x8-last rep paused, best set
    Close grip decline
    315x9-oops, thought 1 too many
    365x8
    405x8
    Plate loaded pull down
    150x12
    160x12
    170x12

    Rear delt on pec dec
    30x15
    40x12
    50x12
    60x12
    Dumbbell front raise
    15x15x3
    Side raise
    5x30

    Hammer shrug
    185x12
    230x12
    275x12
    320x12
    365x12
    410x12

    Hammer curl
    25x12
    30x12
    35x12
    40x12
    Barbell Curl
    35x12
    85x8x2

    Plate loaded press down
    50x15x2

    Completely out of time

  14. Recumbent Bike: 30 minutes

    Straight-arm pull down
    50x15x3
    Face pull
    50x15

    Rear delt on pec dec
    20x15x3
    Hammer shrug
    140x20x3
    DB shrug
    50x20

    Close stance squat-high bar oly, no gear or belt, walked out
    55x5
    145x1
    235x1
    325x1
    415x1

    Over head press
    20Kx8
    40Kx5+ 1 push+1 jerk

    Snatch
    40Kx1+1 oh squatx3
    60Kx1+1 oh squat

    2" thick bar press
    90x5+1 push press
    180x1-push
    230x1-push-wraps, not bad, used wraps
    280x1-loose belt...I haven't done this in so long I wasn't sure what to expect. My feel is certainly not there yet but, this went pretty good. I'm following what I preach and that a new movement not to go too crazy with.

    I won't be here next weekend so, I'll have to wait a week or two to get back to this. I may try triples next and not worry about weight too much. It's time to get this and my regular overhead back over 300.

    I have to work an 11-12 hour shift today so, this was all I did so I wouldn't just die. Not that I'm not sore from the chain pulls but, the bike really helped.

  15. Recumbent Bike: 30 minutes intervals, sucked

  16. Side raise: 5x15, 8x15
    Hammer curl: 10x15, 15x15
    Side band rotator: 2x15
    Pull down: 50x15, 100x15
    Hammer shrug: 90x15, 135x15

    Bench press
    45x15
    95x15
    135x8
    185x5
    225x3
    275x3
    315x3
    370x3-was supposed to be 6, wrist wrap came lose at hand-off. I should have racked it but, went on instead.
    405x1-press command
    425x0-with command, I'm just shot. Saw the issue and just couldn't over come it.
    315x8-flat footed, last rep paused...pretty disgusted. With the weight loss, I just don't have anything in the low end as far as strength.
    315x8-last rep paused for a 2 count-I suck

    Reverse grip press-bird finger on the ring
    225x3-felt horrible, could feel the shoulder
    265x3-easier, better, less shoulder, last rep paused
    285x3-last rep paused for 2 count, moved finger width out another finger

    Over head press
    60Kx5+1 push press
    80Kx2+1
    100Kx2+1
    120Kx0+1-no low end strength, could strict press it
    80Kx6-strict press

    Dumbbell flat bench press
    25x30
    50x25x2

    Plate loaded pull down
    150x12
    170x12
    190x12
    Seated wide grip row
    250x12x2

    Dumbbell front raise
    15x15x3
    Rear delt on pec dec
    40x12x3
    Dumbbell side raise
    20x12

    Hammer curl
    25x15
    30x12
    35x12
    40x12

    Hammer shrug
    180x15
    225x15
    270x12
    315x12
    360x12-all sets 2 count hold at the top, sucked

    I am totally shot, I grabbed 25's to do side raises and was empty, I'm cooked

  17. Close stance: 55x5
    Medium Stance: 55x5
    Comp stance: 55x5
    145x3
    235x1
    325x1-belt
    415x1
    510x1-tighter belt
    555x2-3 sets wraps

    Had to go in early so stopped there. This was much harder than it should have been. This adapting to the size and weight loss is going to be harder and take longer to over come than I first thought.

  18. I am exhausted, no oly today, I pussed out.

    Straight arm pull down
    50x15x3
    Pull down
    50x20
    100x15x3
    Face pull
    40x15x3

    Hammer shrug
    140x20x3
    Upright row
    45x15
    50x15
    Rear delt on pec dec
    20x15x3

    Recumbent Bike: 20 minutes, hard, burnt 491 calories and that's pretty fast for me.

  19. Side raise: 5x15
    Hammer curl: 8x15
    Side band rotator: 15

    Decline
    45x25
    95x15
    135x8
    185x5
    225x3
    275x3
    315x3
    365x3
    405x3
    455x6
    455x8x2

    Football bar
    135x8
    225x8x2

    Seated close grip row
    250x12x3

    Rear delt on pec dec
    40x12x3

    Hammer curl
    35x12
    40x12
    45x12

    Hammer shrug
    230x12
    275x12
    320x12

    That was it

  20. Plate loaded pull down-neutral grip
    50x20
    100x15
    120x15
    Hammer shrug
    140x20
    185x15
    230x15
    Plate loaded leg extension
    50x25
    75x15
    100x15
    Hammer seated leg curl
    45x15
    55x15
    65x15

    Front squat
    55x5
    145x3
    235x2
    325x1
    415x1

    Trap bar
    345x5
    525x3

    From the floor
    245x1
    335x1
    425x1
    515x1x2

    That was it

  21. Side raise: 5x15, 8x15
    Hammer curl: 8x15, 10x15, 15x15
    Side band rotator: 2x15

    Bench press
    45x25
    95x15
    135x8
    185x5
    225x3
    275x3
    315x3
    365x1-commands
    405x1-commands
    365x5-touch and go-my hand off sucked, on me, not my hand off guy.
    345x8-dayum, that was hard

    Football bar-flat back, flat feet, outer grip
    135x8
    185x8
    225x8

    Dumbbell bench press
    25x30
    50x25x2

    Plate loaded pull down-neutral grip
    150x12x3
    Seated wide grip row
    250x12

    Rear delt on pec dec
    40x12x3

    Hammer shrug
    140x12-static hold
    320x12x2

    Hammer curl
    25x15
    40x12

    Completely out of time

  22. Side raise: 5x15, 8x15
    Hammer curl: 8x15, 12x15
    Side band rotator: 2x15
    Pull down: 100x15
    Hammer shrug: 140x15

    Decline-pinky on ring
    45x25
    95x15
    135x8
    185x5
    225x3
    275x3
    315x3
    365x3
    405x3
    455x1-paused
    We were short handed and decided safety first so, I called it there and went to assistance.

    Plate loaded pull down-neutral grip
    150x12x3
    Close grip seated row
    250x12x3

    Rear delt on pec dec
    40x12x3

    Hammer curl
    25x12
    30x12

    Hammer shrug
    280x12x2

    Called it a day

  23. I'm a bit sore, bit tired and I have had what I would call a challenging, on several levels, last 4 weeks. And today, it was more important for me to coach than be a lifter.

    Front squat
    55x5
    105x3
    145x3
    195x3
    235x3
    285x1
    325x1-paused

    Trap bar
    345x1
    435x1
    525x1
    615x1

    From the floor
    320x2 with lotsa chains
    365x2-even more chains

    I think that's all I did

  24. Side raise: 5x15, 8x15
    Hammer curl: 8x15, 12x15
    Side band rotator: 2x15
    Pull down: 50x10, 50x20, 100x15

    Bench press
    45x25x2
    95x15
    135x8
    185x5
    225x3
    275x3
    315x3
    365x1-paused
    405x1-paused 3 count
    405x2-touch and go
    405x1-paused

    Sling shot
    405x6-long pause on the 6th-2 sets

    Flat db bench
    25x30
    50x25x2

    Wide grip seated row
    250x12x3
    Neutral grip pull down
    150x12x2

    Rear delt on old school pec dec
    50x12x2

    Took my time and didn't get it all in but, ran out of time

  25. Reverse hyper: 100x15
    Foam Rolling my lower back

    Close stance: 55x5
    Medium stance: 55x5
    Comp stance: 55x5
    145x3
    235x2-add loose belt
    325x2
    415x1
    505x1
    600x1-knee braces and belt only

    Pulls with Josh
    245x1-sumo
    335x1-conv
    425x1-belt
    515x3

    Hammer single leg extnesion
    35x15x3

    Reverse Hyper
    310x10
  •   

      
     

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