Reds91's Training log

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  1. Registered User
    Reds91's Avatar
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    11/8/13


    WU - 5 min jog

    DL
    315 x 5

    Chins
    12.5 x 11 x 2 sets

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    Reds91's Avatar
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    11/11/13


    WU - 6 min jog
    RC work

    BP
    180 x 6 x 4 sets

    Incline BP
    125 x 12 x 3 sets

    Flat DB BP
    55's x 12 x 3 sets
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    Reds91's Avatar
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    5'5"  147 lbs.
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    11/12/13


    Back & Biceps

    WU - 7 min jog
    RC work

    DL
    320 x 3

    Chins
    12.5 x 12 x 2 sets

    BB row
    105 x 12 x 3 sets

    Lat pulldown
    120 x 14
    130 x 11
    140 x 10
    150 x 9

    BB curl
    65 x 12 x 3 sets

    Seated DB curl
    20's x 10
    15's x 12 x 3
    •   
       

  4. Registered User
    Reds91's Avatar
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    5'5"  147 lbs.
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    11/13/13


    Legs

    WU
    8 min jog
    RC work

    ATG Squats
    170 x 11 x 4 sets

    RDL
    140 x 12 x 3 sets

    Lunges
    5's x 12
    10's x 12

    Leg curl
    45 x 11
    55 x 9
    65 x 6

    Leg ext.
    65 x 15
    75 x 11
  5. Registered User
    Reds91's Avatar
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    5'5"  147 lbs.
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    11/14/13


    Shoulders & Arms

    WU
    9 min jog
    RC work

    MP
    85 x 10
    90 x 10
    95 x 10
    100 x 10

    Shrugs
    140 x 12
    150 x 12
    160 x 12

    Side raise
    15's x 11 x 3

    Rear delt raise
    20's x 7 x 3

    One arm tri pushdown
    15 x 12
    20 x 12
    25 x 8 x 2

    Hammer curl
    35's x 9 x 4
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    Dimitrius's Avatar
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    You are very consistent. I used to have shoulder problems too. I found that doing some weighted broomstick presses (light - you only need about 45 pounds), band presses, and light pressing for high reps for a few weeks strengthened my stabilizers and rotator cuff muscles enough to ease the pain. You might wanna give something like that a try for a few weeks. The broomstick presses are easy - tie some kettlebells to either end of a broomstick with bands and go to town. It's similar to that bamboo bar or whatever.
  7. Registered User
    Reds91's Avatar
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    Quote Originally Posted by Dimitrius View Post
    You are very consistent. I used to have shoulder problems too. I found that doing some weighted broomstick presses (light - you only need about 45 pounds), band presses, and light pressing for high reps for a few weeks strengthened my stabilizers and rotator cuff muscles enough to ease the pain. You might wanna give something like that a try for a few weeks. The broomstick presses are easy - tie some kettlebells to either end of a broomstick with bands and go to town. It's similar to that bamboo bar or whatever.
    Thank you. I'll have to try that. I've been doing some exercises with light weight DBs and bands and it's been helping some. Always open to advice
  8. Registered User
    Reds91's Avatar
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    5'5"  147 lbs.
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    11/16/13


    Chest

    WU
    RC work

    BP
    180 x 8 x 4

    Incline BP
    130 x 12,12,11

    Flat DB BP
    60's x 10,12,11

    Flyes
    30's x 12 x 3


    Left shoulder,tricep and elbow were hurting after this so didn't do tricep work
  9. Registered User
    CincyKiller45's Avatar
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    5'11"  220 lbs.
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    Subbed for the Ohioness.

    You running any sort of program, or are you making your own workouts?
  10. Registered User
    Reds91's Avatar
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    11/18/13


    Back & Biceps

    WU - 10 min walk
    RC work

    DL
    320 x 4

    Hammer grip pullups
    15 x 6 x 2

    BB row
    110 x 12,10,12

    Lat pulldown
    120 x 15
    130 x 12
    140 x 11
    150 x 10

    BB curl
    70 x 10,9,9

    Seated DB curl
    20's x 11 x 2


    Everything felt heavy today, running on about 3.5 hours of sleep
  11. Registered User
    Reds91's Avatar
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    Quote Originally Posted by CincyKiller45 View Post
    Subbed for the Ohioness.

    You running any sort of program, or are you making your own workouts?
    Appreciate the sub Ohio brah

    Doin my own thing right now. Next week going to switch it up so I'm only in the gym 3x a week for the next 4 weeks since work is about to get crazy. Probably go with a full body routine
  12. Registered User
    Reds91's Avatar
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    11/19/13


    Legs

    WU
    12 min walk
    RC work

    ATG Squats
    175 x 10 x 4

    RDL
    145 x 12 x 3

    Lunges
    10's x 12
    15's x 12
    20's x 12

    Leg curl
    45 x 12
    55 x 10
    65 x 7

    Leg ext.
    70 x 12
    80 x 8
  13. Registered User
    CincyKiller45's Avatar
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    Quote Originally Posted by Reds91

    Appreciate the sub Ohio brah

    Doin my own thing right now. Next week going to switch it up so I'm only in the gym 3x a week for the next 4 weeks since work is about to get crazy. Probably go with a full body routine
    No problem man. There's a lot of good 3x a week programs out there. I personally enjoy the structure and insight of programs written by professionals. I definitely can sympathize with your busy lifestyle, It mirrors my own.

    Anyways, good work man. Keep getting after it!!
  14. Registered User
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    11/20/13


    Shoulders & Arms

    WU
    12 min walk
    RC work

    MP
    90 x 10
    95 x 10
    100 x 10
    105 x 10

    Shrugs
    145 x 12
    155 x 12
    165 x 12

    Side raise
    15's x 12,11,11

    Rear delt raise
    10's x 20 x 3

    One arm tri pushdown
    20 x 12
    25 x 9,8,7

    Hammer curl
    35's x 10 x 4
  15. Registered User
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    Quote Originally Posted by CincyKiller45 View Post
    No problem man. There's a lot of good 3x a week programs out there. I personally enjoy the structure and insight of programs written by professionals. I definitely can sympathize with your busy lifestyle, It mirrors my own.

    Anyways, good work man. Keep getting after it!!
    I do too. Was on a modified version of Starting Strength but switched to this for a sort of deload. Needed a break from all the heavy squatting plus weight was starting to get heavy and without a proper squat rack I'd rather be safe than sorry. I will probably go back to SS for the 4 weeks but am not sure yet. You have any suggestions? After that wanting to get on something that will have me in the gym 4x a week, thinking an upper/lower. You recommend any?

    Do you have a log on here? Would like to follow along
  16. Registered User
    Dimitrius's Avatar
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    You could do a push, pull, and legs day too on a three day split. That's a good routine.
    任重道远
  17. Registered User
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    Quote Originally Posted by Reds91

    I do too. Was on a modified version of Starting Strength but switched to this for a sort of deload. Needed a break from all the heavy squatting plus weight was starting to get heavy and without a proper squat rack I'd rather be safe than sorry. I will probably go back to SS for the 4 weeks but am not sure yet. You have any suggestions? After that wanting to get on something that will have me in the gym 4x a week, thinking an upper/lower. You recommend any?

    Do you have a log on here? Would like to follow along
    Push/pull/legs like posted above, or 5/3/1. There's a bunch of fella's running it on here with good results.

    My log is, kill'n' the cube: my powerlifting venture begins. Sorry can't post link. You can ask for workout regimen suggestions in there and the powerlifting army will help you out.
  18. Registered User
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    11/22/13


    Chest & Tris

    WU
    RC work

    BP
    185 x 8,6
    180 x 6
    175 x 10

    Incline BP
    135 x 12,12,10

    Flat DB BP
    65's x 7,8,9

    Flyes
    30's x 13 x 3

    Tri pushdown
    75 x 12,12,8

    Skullcrushers SS w/ CGBP
    60 x 12/60 x 6
    60 x 12/60 x 6
    60 x 10/60 x 6


    Smashed the fuk out of my finger on 2nd set of BP.
  19. Registered User
    Reds91's Avatar
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    Quote Originally Posted by Dimitrius View Post
    You could do a push, pull, and legs day too on a three day split. That's a good routine.
    After some more thinking, going to go with p/p/l. Thanks

    Quote Originally Posted by CincyKiller45 View Post
    Push/pull/legs like posted above, or 5/3/1. There's a bunch of fella's running it on here with good results.

    My log is, kill'n' the cube: my powerlifting venture begins. Sorry can't post link. You can ask for workout regimen suggestions in there and the powerlifting army will help you out.
    5/3/1 is something I've been wanting to run for a long time. As soon as I get a squat rack/join a gym it will be the first thing I do. Not sure if it would be possible to modify so I could do it now?
  20. Registered User
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    Quote Originally Posted by Reds91

    After some more thinking, going to go with p/p/l. Thanks

    5/3/1 is something I've been wanting to run for a long time. As soon as I get a squat rack/join a gym it will be the first thing I do. Not sure if it would be possible to modify so I could do it now?
    I can't think of a good program that doesn't implement squats. IMO you should start doing them ASAP. There's no substitute for back squats and the other squat variations.
  21. Registered User
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    Quote Originally Posted by CincyKiller45 View Post
    I can't think of a good program that doesn't implement squats. IMO you should start doing them ASAP. There's no substitute for back squats and the other squat variations.
    I do squat, just high rep atm.
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    11/25/13


    Pull

    WU - 3 min jog
    RC work

    DL
    320 x 5

    Hammer grip pullups
    15 x 7 x 2

    BB row
    115 x 12 x 3

    Face pull
    30 x 15
    40 x 15
    50 x 25

    Seated DB curl
    20's x 12 x 2

    Hammer curl
    35's x 11 x 3


    First time doing face pulls
  23. Registered User
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    11/27/13


    Push

    WU
    RC work

    Floor press
    170 x 11
    175 x 12
    180 x 10
    185 x 9

    MP
    95 x 10
    100 x 10
    105 x 8
    110 x 7

    Flyes
    30's x 14 x 3

    Side raise
    15's x 12,12,11

    Tri push down
    75 x 12,12,9

    Push ups
    35
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    11/29/13


    Legs

    WU
    3 min walk
    RC work

    ATG Squats
    180 x 9 x 4


    Managed to hurt my foot at work the other night, didn't want to make it any worse
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    12/2/13


    Pull

    WU - 4 min jog
    RC work

    DL
    325 x 3 PR

    Hammer grip pullups
    15 x 8 x 2

    BB row
    120 x 6,7,8

    Face pull
    35 x 16
    45 x 17
    55 x 12

    BB curl
    70 x 11,10,7,6
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