Reds91's Training log

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  1. 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

  2. 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
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  3. 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
  4. 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
  5. 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
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  6. 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
  7. 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
  8. 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
  9. 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

  10. 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.

  11. Last 2 sessions

    A day

    Squats
    225 x 5 x 3 sets

    BP
    175 x 5 x 3 sets

    BB rows
    150 x 5 x 3 sets

    Pullups
    5 x 2 sets

    DB row
    50 x 8 x 3 sets

    BB curl
    70 x 8,8,9


    B day

    Front squat
    135 x 5 x 3 sets

    MP
    105 x 5 x 3 sets

    DL
    245 x 5

    Tricep pushdown
    80 x 8,9,8

    Seated rear delt raise
    10's x 8 x 3 sets

    Pullups
    6,5


    Lost some strength
  12. 7/25/2013 - A day


    WU - 5 mins. jog

    Squats
    230 x 5 x 3 sets

    BP
    180 x 5 x 3 sets

    BB rows
    155 x 5 x 3 sets

    Pullups
    6 x 2 sets

    DB row
    60 x 8 x 3 sets

    BB curl
    70 x 9,9,8

    Weight
    141.8 lbs

    Good w/o. Bench felt heavier than it should. Also going to start recording morning weight.

    I'm really wanting to start 5/3/1 but I don't think I'm strong enough yet. To anyone reading, if anyone is lol, should I keep on with what I'm doing now or go ahead and get on 5/3/1?
  13. 7/26/2013 - B day


    WU - 6 min. jog

    Front squat
    140 x 5 x 3 sets

    MP
    110 x 5 x 3 sets

    DL
    250 x 5

    Tricep pushdown
    80 x 9 x 3 sets

    Seated rear delt raise
    12's x 8 x 3 sets

    Pullups
    7,6

    Weight
    140.4 lbs

    Woke up feeling good so decided to go ahead and do B day today since I will be out of town over the weekend and won't be able to lift.
    Everything felt light today.
  14. 7/31/2013 A day


    WU - 8 min. jog

    Squats
    235 x 5 x 3 sets

    BP
    185 x 5 x 3 sets

    BB rows
    165 x 5 x 3 sets

    Pullups
    7,7

    DB row
    60 x 10
    70 x 8 x 2 sets

    BB curl
    70 x 9 x 3 sets

    BW
    142.0 lbs
  15. 8/1/13


    Just did some cardio and abs today. Been awhile since I've done abs.

    9 min. jog burned around 76 cals.

    SS crunches w/ side bends
    40,35/20's x 25 x 2 sets

    I don't really feel anything with the side bends. Any suggestions on something to hit obliques?
  16. 8/2/13 B day


    WU - 10 min. jog

    Front squat
    145 x 5 x 3 sets

    MP
    115 x 5 x 3 sets

    DL
    255 x 5

    Tricep pushdown
    90 x 8 x 3 sets

    Seated rear delt raise
    15's x 8 x 3 sets

    Pullups
    5,5,5

    Weight
    142.0 lbs

    Great workout. MP felt way too light. Probably gonna lower weight on tri pushdown, form isn't great with 90.
  17. 8/4/13 A day


    WU - 10 min. jog

    Squats
    240 x 5 x 3 sets

    BP
    190 x 5 x 3 sets

    BB rows
    170 x 5 x 3 sets
  18. 8/8/13 B day


    WU - 10 min. jog

    Front squat
    150 x 5 x 3 sets

    MP
    120 x 5 x 3 sets

    DL
    260 x 5

    Tricep pushdown
    70 x 10 x 3 sets

    Seated rear delt raise
    20's x 8 x 3 sets

    Pullups
    7,5,5
  19. 8/11/13 A day


    WU - 10 min. jog

    Squats
    245 x 5 x 3 sets

    BP
    195 x 5 x 3 sets

    BB rows
    175 x 5 x 3 sets

    BP felt heavy. Rows felt good. Squats were easy
  20. 8/15/13 B day


    WU - 10 min. jog

    Front squat
    155 x 5 x 3 sets

    MP
    125 x 5 x 3 sets

    DL
    265 x 5

    Tricep pushdown
    70 x 12 x 3 sets

    Seated rear delt raise
    20's x 9,8,8

    Pullups
    7,6,6
  21. 8/17/13 A day


    WU - 10 min. jog

    Squats
    250 x 5 x 3 sets

    BP
    190 x 5 x 3 sets

    BB rows
    170 x 5 x 3 sets

    Pullups
    7,7,6

    DB row
    60 x 8,9,10

    BB curl
    80 x 8 x 3 sets

    abs


    Form felt off on bp last time so went down 5lbs and ROM was horrible today. Might go down to 185 next time and see how that goes. Same for rows but form was good today
  22. 8/19/13 B day


    WU - 5 min. jog

    Front squat
    140 x 5 x 3 sets

    MP
    130 x 5,3,5

    DL
    270 x 5

    Tricep pushdown
    70 x 15 x 3 sets

    Standing rear delt raise
    20's x 9,9,8

    abs

    Dropped the weight on front squats to focus on form. Not sure what happened with mp, will get it next time. Today marked 1 month on BLSS
  23. 8/21/13 A day


    WU - 5 min. jog

    Squats
    255 x 5 x 3 sets

    BP
    185 x 5
    180 x 5
    175 x 5

    BB rows
    175 x 5 x 3 sets

    Pullups
    8,7,7

    DB row
    70 x 8,8,9

    BB curl
    70 x 9 x 3 sets

    abs


    ROM was still crap on 185. 180 felt decent but I think I started too high on bp so will be doing 175 next time and working up from there. Squats are starting to feel somewhat heavy. 175 on rows ties my PR. Decent day
  24. 8/23/13 B day


    WU - 5 min. jog

    Front squat
    145 x 5 x 3 sets

    MP
    130 x 5 x 3 sets

    DL
    275 x 5

    Tricep pushdown
    80 x 8 x 3 sets

    Standing rear delt raise
    20's x 9 x 3 sets

    Pullups
    8,8,7

    abs


    Got my reps on mp, form wasn't the best on the last set but still happy with it.
  25. 8/25/13 A day


    WU - 5 min. jog

    Squats
    260 x 5 x 3 sets

    BP
    120 x 5 x 3 sets

    BB rows
    180 x 5 x 3 sets (PR)

    DB row
    80 x 8 x 3 sets

    DB curl
    20's x 10 x 3 sets

    abs


    Dropping the weight on bp to work on form. Squats felt light. Happy with the pr on rows but no mmc thinking about dropping the weight next time
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