Reds91's Training log

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  1. Registered User
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    Wednesday December 5th


    Lower body power day

    Pre: 1 scoop Cardio Igniter
    Intra: 1 scoop Amino Recovery

    Warm up
    8 min walk. Cals burned: ~70

    Squats
    WU bar x 10
    WU 135 x 5
    WU 225 x 4

    255 x 6 x 3 sets

    BB Hack squat
    WU Bar x 10

    120 x 6,7

    Leg Ext.
    90 x 10
    100 x 10

    RDL
    WU bar x 10
    WU 85 x 5

    155 x 8 x 3 sets

    Leg curl
    80 x 10,9

  2. Registered User
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    Thursday December 6th


    Back & shoulders hypertrophy

    Pre: 1 scoop Cardio Igniter
    Intra: 1 scoop Amino Recovery

    Warm up
    10 min walk. Cals burned: ~88
    RC warm up

    BB row
    WU bar x 10

    105lbs x 3 x 6 sets

    Chins
    13 x 3 sets

    T-bar row w/ BB
    80lbs x 9 x 3 sets

    DB Row
    35 x 15 x 2 sets

    Close grip pulldown
    100 x 15 x 2 sets

    MP
    WU Bar x 10
    WU 65 x 5

    100 x 11
    110 x 9 x 2 sets


    DB upright row
    30's x 13 x 2 sets

    DB side raise
    10's x 20,18,20


    Did this a day early because I thought I wasn't gonna have time tomorrow. Will probably do legs tomorrow depending on how I'm feeling.
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    KingLeonidas9's Avatar
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    140 to 144 pounds? Why so low?
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  4. Registered User
    Reds91's Avatar
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    Quote Originally Posted by KingLeonidas9 View Post
    140 to 144 pounds? Why so low?
    Went on a dreamer bulk. Put on some muscle but way too much fat. Will start slow bulking soon tho. Probably next week.
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    Friday December 7th


    Lower body hypertrophy

    Pre: 1 scoop Cardio Igniter
    Intra: 1 scoop Amino Recovery

    Warm up
    12 min walk. Cals burned: ~105

    Squats
    WU bar x 10
    WU 135lbs x 5

    185 x 3 x 6 sets

    BB hack squat
    115 x 8,9

    BB Lunges
    50lbs x 12

    Leg ext.
    70 x 20 x 2 sets

    RDL
    WU bar x 10
    WU 95 x 5

    155 x 8 x 2 sets


    Felt like **** all day today but wanted to get in some work. Rest day tomorrow.
  6. Registered User
    Reds91's Avatar
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    5'5"  147 lbs.
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    Sunday December 9th


    Chest & arms hypertrophy

    Pre: 1 scoop Cardio Igniter
    Intra: 1 scoop Amino Recovery

    Warm up
    6 min walk. Cals burned: ~52
    RC warm up
    ~15 push ups

    Flat BB BP
    WU bar x 10
    WU 95 x 5

    140lbs x 3 x 6 sets

    Incline DB BP
    60's x 12,11,11

    Hammer grip flat DB BP
    40's x 12 x 3 sets

    Incline DB flyes
    25's x 17 x 2 sets

    Preacher curl
    50 x 12 x 3 sets

    Concentration curl
    20 x 12 x 2 sets

    OH DB ext.
    50 x 12,11,8

    Tri. pushdown
    65 x 15 x 2 sets
  7. Registered User
    Reds91's Avatar
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    5'5"  147 lbs.
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    Tuesday December 11th


    Upper body power day

    Pre: 1 scoop Cardio Igniter
    Intra: 1 scoop Amino Recovery

    Warm up
    8 min walk. Cals burned: ~70
    RC warm up

    BB rows
    WU bar x 10
    WU 95lbs x 5

    155lbs x 5 x 3 sets (PR)

    Flat BB BP
    WU bar x 10
    WU 135 x 7

    190 x 5 x 3 sets

    BB MP
    WU bar x 10
    WU 85lbs x 5

    110 x 8 x 3 sets

    Pullups
    bw + 5lbs x 10 x 2 sets

    Chins
    bw + 15lbs x 11 x 2 sets

    BB curl
    70 x 9 x 3 sets

    Tri. pushdown
    70lbs x 10,10,9
  8. Registered User
    Reds91's Avatar
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    5'5"  147 lbs.
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    Wednesday December 12th


    Lower body power day

    Pre: 1 scoop Cardio Igniter
    Intra: 1 scoop Amino Recovery

    Warm up
    10 min walk. Cals burned: ~88

    Squats
    WU bar x 10
    WU 135 x 5
    WU 205 x 4

    235 x 8,8,7

    BB Hack squat
    WU Bar x 10

    125 x 6 x 2 sets

    Leg Ext.
    100 x 10 x 2 sets

    RDL
    WU bar x 10
    WU 95 x 5

    160 x 8 x 3 sets (PR)

    Leg curl
    80 x 9
    70 x 10
  9. Registered User
    Reds91's Avatar
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    5'5"  147 lbs.
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    Friday December 14th


    Back & shoulders hypertrophy

    Pre: 1 scoop Cardio Igniter
    Intra: 1 scoop Amino Recovery

    Warm up
    7 min walk. Cals burned: ~61
    RC warm up

    BB row
    WU bar x 10

    105lbs x 3 x 6 sets

    Chins
    bw + 15lbs x 12,11,11

    T-bar row w/ BB
    90lbs x 12 x 3 sets

    DB Row
    40 x 15 x 2 sets

    Close grip pulldown
    100 x 16 x 2 sets

    MP
    WU Bar x 10
    WU 65 x 5

    95 x 12 x 3 sets

    DB upright row
    30's x 14 x 2 sets

    DB side raise
    10's x 20 x 3 sets
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    KingLeonidas9's Avatar
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    Nice job on the chins. I think I'm weak when it comes to chins and pull ups so I dont even bother doing them and just do Pull downs.
  11. Registered User
    Reds91's Avatar
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    Saturday December 15th


    Lower body hypertrophy

    Pre: 1 scoop Cardio Igniter
    Intra: 1 scoop Amino Recovery

    Warm up
    8 min walk. Cals burned: ~70

    Squats
    WU bar x 10
    WU 135lbs x 5

    185 x 3 x 6 sets

    BB hack squat
    120 x 8 x 3 sets

    BB Lunges
    50lbs x 12 x 2 sets

    Leg ext.
    70 x 20 x 3 sets

    RDL
    WU bar x 10
    WU 95 x 5

    160 x 8 x 3 sets

    Leg curl
    60 x 13 x 2 sets

    Single leg curl
    20 x 18
  12. Registered User
    Reds91's Avatar
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    Quote Originally Posted by KingLeonidas9 View Post
    Nice job on the chins. I think I'm weak when it comes to chins and pull ups so I dont even bother doing them and just do Pull downs.
    Thanks bro. They are both great exercises, only one way to get better at em, do them. Could always start with just negatives
  13. Registered User
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    Quote Originally Posted by Reds91 View Post
    Thanks bro. They are both great exercises, only one way to get better at em, do them. Could always start with just negatives
    After I finished p90x back in 2010 I was able to do 12 pull ups non assisted, just me. It was an awesome feeling but after my accidents I stayed away from the gym for a while.. When I got back I didn't bother to do them
  14. Registered User
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    Sunday December 17th


    Chest & arms hypertrophy

    Pre: 1 scoop Cardio Igniter

    Warm up
    RC warm up
    ~15 push ups

    Flat BB BP
    WU bar x 10
    WU 95 x 5

    140lbs x 3 x 6 sets

    Incline DB BP
    WU 25's x 10

    60's x 12,12,11

    Hammer grip flat DB BP
    40's x 13 x 3 sets

    Incline DB flyes
    25's x 18 x 2 sets

    Preacher curl
    55 x 12,11,10

    Concentration curl
    20 x 13 x 2 sets

    OH DB ext.
    50 x 12,12,9

    Tri. pushdown
    70 x 12 x 2 sets


    Busted up my knee yesterday when I was doing leg curls so no warm up walk today. I can walk on it but it's swollen and bruised. Hoping it gets better by Wednesday so I can get my leg work in
  15. Registered User
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    Quote Originally Posted by KingLeonidas9 View Post
    After I finished p90x back in 2010 I was able to do 12 pull ups non assisted, just me. It was an awesome feeling but after my accidents I stayed away from the gym for a while.. When I got back I didn't bother to do them
    Lol I did p90x back in 09 or 2010 too. It def helped me to drop some weight and get in better shape
  16. Registered User
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    Tuesday December 18th


    Upper body power day

    Pre: 1 scoop Craze
    Intra: 1 scoop Recover pro

    Warm up
    RC warm up
    ~15 pushups

    BB rows
    WU bar x 10
    WU 105lbs x 5

    160lbs x 5 x 3 sets (PR)

    Flat BB BP
    WU bar x 10
    WU 135 x 7

    195 x 5,5,6 (PR)

    BB MP
    WU bar x 10
    WU 85lbs x 5

    110 x 9 x 3 sets

    Pullups
    bw + 5lbs x 11 x 2 sets

    Chins
    bw + 20lbs x 9 x 2 sets

    BB curl
    75 x 6 x 3 sets

    Tri. pushdown
    75lbs x 8 x 3 sets


    Real happy about the BP PR. Been stuck at 190 x 5 for a long time. Best I ever got with 195 was 4 so that was a huge PR
  17. Registered User
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    5'5"  147 lbs.
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    Wednesday December 19th


    Lower body power day

    Pre: 1 scoop Cardio Igniter
    Intra: 1 scoop Blox

    Warm up
    5 min walk. Cals burned: ~13

    Squats
    WU bar x 10
    WU 135 x 5
    WU 205 x 4

    215 x 10 x 3 sets

    BB Hack squat
    WU Bar x 10

    130 x 6 x 2 sets

    Leg Ext.
    100 x 10
    110 x 10

    RDL
    WU bar x 10
    WU 105 x 5

    165 x 8 x 3 sets (PR)

    Leg curl
    80 x 10 x 2 sets


    Knee is healing pretty well but went light on squats, still swollen and bruised not nearly as much pain tho
  18. Registered User
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    Friday December 21st


    Back & shoulders hypertrophy

    Pre: 1 scoop Craze

    Warm up
    6 min walk. Cals burned: ~19
    RC warm up

    BB row
    WU bar x 10

    110lbs x 3 x 6 sets

    Chins
    bw + 15lbs x 12 x 3 sets

    T-bar row w/ BB
    100lbs x 12 x 3 sets

    DB Row
    50 x 15 x 2 sets

    Close grip pulldown
    100 x 17 x 2 sets

    Seated MP
    WU Bar x 10
    WU 65 x 5

    100 x 11,12,9? lost count

    DB upright row
    30's x 15 x 2 sets

    DB side raise
    20's x 12 x 3 sets
  19. Registered User
    Reds91's Avatar
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    5'5"  147 lbs.
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    Saturday December 22nd


    Chest & arms hypertrophy

    Pre: 1 scoop Cardio Igniter

    Warm up
    RC warm up
    ~15 push ups

    Flat BB BP
    WU bar x 10
    WU 95 x 5

    140lbs x 3 x 6 sets

    Incline DB BP
    WU 25's x 10

    60's x 12 x 3 sets

    Hammer grip flat DB BP
    40's x 14 x 3 sets

    Incline DB flyes
    25's x 19 x 2 sets

    Preacher curl
    55 x 12,12,10

    Concentration curl
    20 x 14 x 2 sets

    OH DB ext.
    50 x 12,12,10

    Tri. pushdown
    70 x 13 x 2 sets


    Will be doing legs tomorrow and upper on Monday so I can take Xmas off
  20. Registered User
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    5'5"  147 lbs.
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    Sunday December 23rd


    Lower body hypertrophy

    Pre: 1 scoop Craze

    Warm up
    8 min walk. Cals burned: ~29

    Squats
    WU bar x 10
    WU 135lbs x 5

    185 x 3 x 6 sets

    BB hack squat
    125 x 8 x 3 sets

    BB Lunges
    50lbs x 13 x 2 sets

    Leg ext.
    80 x 15 x 3 sets

    RDL
    WU bar x 10
    WU 95 x 5

    165 x 8 x 3 sets

    Leg curl
    60 x 14 x 2 sets

    Single leg curl
    20 x 19


    Trained fasted for the first time today, felt pretty ****ty but numbers were good
  21. Registered User
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    5'5"  147 lbs.
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    Monday December 24th


    Upper body power day

    Pre: 1 scoop Cardio Igniter

    Warm up
    10 min walk. Cals burned: ~41
    RC warm up
    ~15 pushups

    BB rows
    WU bar x 10
    WU 115lbs x 5

    165lbs x 5 x 3 sets (PR)

    Flat BB BP
    WU bar x 10
    WU 135 x 7

    195 x 5,3,3

    BB MP
    WU bar x 10
    WU 85lbs x 5

    110 x 10,10,9

    Pullups
    bw + 10lbs x 11,10

    Chins
    bw + 20lbs x 10 x 2 sets

    BB curl
    75 x 7 x 3 sets

    Tri. pushdown
    80lbs x 8 x 3 sets
  22. Registered User
    Reds91's Avatar
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    Wednesday December 26th


    Lower body power day

    Pre: 1 scoop Cardio Igniter

    Warm up
    5 min walk. Cals burned: ~29

    Squats
    WU bar x 10
    WU 135 x 5
    WU 205 x 4

    225 x 9
    275 x 4


    And that was it. Started getting a headache and said **** it, didn't want to make it worse
  23. Registered User
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    Friday December 28th


    Back & shoulders hypertrophy

    Pre: 1 scoop Craze

    Warm up
    RC warm up

    BB row
    WU bar x 10

    115lbs x 3 x 6 sets

    Chins
    32,30

    T-bar row w/ BB
    110lbs x 8 x 3 sets

    DB Row
    60 x 15,14

    Close grip pulldown
    100 x 18 x 2 sets

    Seated MP
    WU Bar x 10
    WU 65 x 5

    100 x 12,12,10

    BB upright row
    70 x 12 x 2 sets

    DB side raise
    20's x 13 x 3 sets
  24. Registered User
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    5'5"  147 lbs.
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    Saturday December 29th


    Lower body hypertrophy

    Pre: 1 scoop Cardio Igniter

    Warm up
    6 min walk. Cals burned: ~41
    Light stretching

    Squats
    WU bar x 10
    WU 135lbs x 5

    195 x 3 x 6 sets

    BB hack squat
    130 x 8 x 3 sets

    BB Lunges
    50lbs x 14 x 2 sets

    Leg ext.
    80 x 16 x 3 sets

    RDL
    WU bar x 10
    WU 95 x 5

    170 x 8 x 3 sets (PR)

    Leg curl
    60 x 15 x 2 sets

    Single leg curl
    20lbs x 20
  25. Registered User
    Reds91's Avatar
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    5'5"  147 lbs.
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    Sunday December 30th


    Chest & arms hypertrophy

    Pre: 1 scoop Craze

    Warm up
    RC warm up
    ~15 push ups

    Flat BB BP
    WU bar x 10
    WU 95 x 5

    140lbs x 3 x 6 sets

    Incline DB BP
    WU 30's x 10

    65's x 12,11,9

    Hammer grip flat DB BP
    40's x 15 x 3 sets

    Incline DB flyes
    25's x 20 x 2 sets

    Preacher curl
    55 x 12 x 3 sets

    Concentration curl
    20 x 15 x 2 sets

    OH DB ext.
    50 x 12 x 3 sets

    Tri. pushdown
    70 x 14 x 2 sets
  26. Registered User
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    5'5"  147 lbs.
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    Wednesday January 2nd


    Upper body power day

    Pre: 1 scoop Craze

    Warm up
    RC warm up
    ~15 pushups

    BB rows
    WU bar x 10
    WU 115lbs x 5

    170lbs x 5 x 3 sets (PR)

    Flat BB BP
    WU bar x 10
    WU 135 x 7

    195 x 5,5,3

    BB MP
    WU bar x 10
    WU 85lbs x 5

    110 x 10 x 3 sets

    Pullups
    bw + 10lbs x 11 x 2 sets

    Chins
    bw + 20lbs x 11,10
  27. Registered User
    Reds91's Avatar
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    5'5"  147 lbs.
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    Thursday January 3rd


    Lower body power day

    Pre: 1 scoop Cardio Igniter

    Squats
    WU bar x 10
    WU 135 x 5
    WU 225 x 4

    255 x 6 x 3 sets


    This has been such a crap week of training. I've been really busy lately, got a new job. Tomorrow will probably be a rest day then Saturday everything should be getting back to normal
  28. Registered User
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    Friday January 4th


    Back & shoulders hypertrophy

    Pre: 1 scoop Craze

    Warm up
    RC warm up

    BB row
    WU bar x 10

    120lbs x 3 x 6 sets

    Chins
    36,28

    T-bar row w/ BB
    110lbs x 9 x 3 sets

    DB Row
    60 x 15 x 2 sets

    Close grip pulldown
    100 x 20 x 2 sets

    Seated MP
    WU Bar x 10
    WU 65 x 5

    100 x 12 x 3 sets
  29. Registered User
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    5'5"  147 lbs.
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    Sunday January 6th


    Chest & arms hypertrophy

    Pre: 1 scoop Craze

    Warm up
    5 min jog Cals burned: ~49
    RC warm up
    ~20 push ups

    Flat BB BP
    WU bar x 10
    WU 95 x 5

    140lbs x 3 x 6 sets

    Incline DB BP
    WU 30's x 10

    65's x 12 x 3 sets

    Hammer grip flat DB BP
    45's x 12,13,15

    Incline DB flyes
    30's x 15 x 2 sets

    Preacher curl
    60 x 8 x 3 sets

    Concentration curl
    25 x 12 x 2 sets

    OH DB ext.
    55 x 12 x 3 sets

    Tri. pushdown
    70 x 15 x 2 sets
  30. Registered User
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    Been awhile since I posted in here and been awhile since I've worked out. I'm back at it and will be recording my sessions in here again. Tomorrow will be session #3. Doing a modified version of SS. Plan to train every other day but at least 3x a week. Goals are to get stronger and gain muscle.
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