SkRaw85 Training Log

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  1. SkRaw85 Training Log


    1/3/18

    Chest and tris

    Flat bench barbell:
    135x12 (close grip) warmup
    135x10 (reverse grip) warmup
    225x10x2 reg grip
    315x3x3
    225x8 close grip
    225x10 wide grip
    135x8 close grip

    Dumbbell French press:
    80x10x3
    90x10x2
    100x8x1

    Tricep rope pulldowns:
    90x10
    100x10
    110x6

    Flat bench dumbbell:
    110x12 crush grip
    120x13 crush grip
    130x10 crush grip

    70x10 one hand press
    80x10 one hand press
    90x7 one hand press

    60x10x3 dumbbell flys

    Ended with machine pec flys.
    200x10x2
    200x5 (3 second isometric hold at peak of movement)
    IG: Skraw85


  2. 1/4/18

    Deadlift assistance work and back

    RDL 225x10x2 warmup

    Barbell deficit paused deadlift (3 second count)
    225x10
    245x10
    265x8

    Trap bar deads
    315x10
    365x8
    405x5x2

    Wide grip lat pull down
    120x15
    140x15
    150x10x2

    One arm dumbbell row
    100x10
    110x10
    100x6
    IG: Skraw85
    •   
       


  3. 1/5/18

    Shoulders and traps

    Seated barbell behind the neck OHP:

    95x15x2 warmup

    135x10x2

    155x8

    Seated barbell military press:

    135x10

    155x10

    185x6

    Dumbbell OHP:

    140x8

    160x8

    Dumbbell alternating shrug:

    140x20 warmup

    200x20

    240x14x2

    Dumbbell Ahrens press:

    60x10x3

    Dumbbell front raise:

    80x12

    60x14
    IG: Skraw85

  4. 1/8/18

    Chest, abs and bis

    Incline barbell bench:

    135x12
    Superset: incline hammer curl 60x20

    185x12
    Superset: incline hammer curl 60x20

    225x6
    Superset: incline hammer curl 60x20

    235x4
    Superset: incline hammer curl 60x12

    155x8

    135xx8

    Dumbbell alternating hammer curls:

    100x14

    80x14

    70x14

    Kneeling rope crunch:
    150x30x3

    Alternating oblique rope crunch:
    150x30x3



    Decline barbell bench:

    185x15

    235x10

    285x4

    235x6

    135x8 (illegal wide grip)

    Fat bar preacher/Scott curls:

    80x8

    60x8

    40x10x2 (fat bar reverse curls)

    High pulley machine curl:

    60x12 (each arm)

    60x9

    50x10
    IG: Skraw85

  5. 1/9/18

    Legs

    High bar squat:

    135x15 warm

    225x10 warm

    315x8

    365x4

    315x6

    275x6 (2 second pause in hole)

    225x8 (2 second pause in hole)

    Glute bridge:

    135x12 (2 second pause)

    225x10 (2 second pause)

    315x10

    Machine Sissy hack squat:

    150x10

    240x10

    150x8

    Machine calf raise:

    110x13 slow tempo

    155x10

    200x6x2

    Machine hip abduction:

    130x15

    150x10

    170x10

    Machine hip adduction:

    130x15

    150x10

    170x8
    IG: Skraw85
    •   
       

  6. SkRaw85 Training Log


    1/11/18

    Shoulders/traps/back

    Slept like ****, so did what I could

    Warmups blah blah

    Dumbbell seated OHP:

    140x12
    140x10
    150x10

    Barbell behind the neck seated OHP:

    135x10
    135x8
    135x6

    Dumbbell alternating shrug:

    140x20x2
    200x20x2

    Ahrens press:

    60x10
    50x10

    Bent over barbell row:

    135x12x3
    225x8

    Meadows row:

    90x10x2 (per side)

    T bar row:

    180x12
    225x10
    225x8
    180x10
    IG: Skraw85

  7. 1/12/18

    Chest tris

    Flat barbell bench:

    135x10 (close grip)
    225x10
    315x3
    275x5
    225x10
    185x8 close grip
    135x10 close grip
    135x8 illegal wide, slow, no lock

    Decline crunch varying tempo: 30x3

    Dumbbell French press:

    75x12
    90x10x2
    75x12

    Flat bench dumbbell press:

    120x15 crush grip
    140x10 crush grip
    130x10 crush grip

    Tri rope pull down:

    100x15
    120x10
    140x10

    Machine pec fly:

    200x12
    200lb 30 second isometric hold
    IG: Skraw85

  8. 1/13/18

    Light legs

    High barbell squat:

    135x15
    225x10
    315x8
    315x6
    275x8
    225x6 (3s pause in hole)

    Machine quad extension (single leg):

    65x12
    90x9x2

    Machine hamstring curl:

    70x10
    95x8
    70x8

    Machine calf raise (varying stance):

    110x15
    155x10
    200x10
    155x8 (2s pause at top)
    IG: Skraw85

  9. IG: Skraw85

  10. IG: Skraw85

  11. 1/15/18

    Back and bis

    Bent barbell row:

    135x15
    225x8
    185x10
    155x10

    Tbar row:

    180x10
    225x8x2
    180x10x2

    Dumbbell row w/ superset of incline dumbbell hammer curls:

    100x8x2
    SS:80x8x2

    80x12
    SS:60x8

    Machine lat pull down:

    120x15narrow grip
    120x10 wide
    120x10 narrow
    105x6

    Standing dumbbell hammer curls:

    100x6
    80x8
    60x10

    Reverse curl:

    50x8
    40x8
    30x10
    IG: Skraw85

  12. 1/17/18

    Shoulders, upper chest, tris and abs

    Ahrens press:

    50x15
    50x10x2

    Dumbbell OHP:

    140x10
    160x8
    140x8

    Alt dumbbell shrugs:

    140x20
    160x20
    200x16x2

    Incline barbell bench:

    135x12
    225x8
    205xx6
    185x8
    135x10

    French press:

    70x12
    80x13
    90x10
    70x10

    Incline dumbbell press:

    80x15 close crush grip
    100x12 close crush
    120x10 close crush
    70x5 one arm press

    Incline Dumbbell flys:

    50x12
    60x10x2


    Rope crunch:

    180x20
    150x20
    110x18 alt oblique

    Ended with some ab rollouts
    IG: Skraw85

  13. 1/19/18

    Legs

    High bar squat:

    135x10x2 warm
    225x10 paused
    315x6x2
    275x8 slow
    275x8
    225x10

    Machine calf raise (varying stance):

    160x10x3
    200x10x2
    100x15

    Machine hack squat:

    200x10
    290x10
    380x10
    470x8
    380x5
    290x10

    Machine single leg hammy curl:

    58x12
    83x10
    108x4 slow
    83x8
    IG: Skraw85
  14. SkRaw85 Training Log


    1/20/18

    Chest and tris

    BB flat bench:

    135x15 close grip
    225x10 wide
    275x5
    275x3
    225x8
    185x8 wide
    135x10 close

    DB flat bench:

    120x10 speed, crush grip
    120x10 slow, crush grip
    140x12 crush

    DB French press:

    75x15
    85x15
    70x15 slow

    Flat DB flys:

    70x12x2
    80x10
    60x10

    Single arm tri DB OH extend:

    25x20x3 (per arm)

    Tri rope pull down:

    60x10x2
    IG: Skraw85

  15. 1/25/18


    Upper boobs and bis

    Incline BB bench w/ Db incline alternating hammercurl superset

    135x15
    Ss:50x15 (per arm)
    225x8
    SS:50x10
    225x6
    Ss: 80x6
    185x8
    Ss: 80x6
    155x8 close grip
    Ss: 60x8
    95x15 illegal wide,slow,no lockout
    Ss: 60x8

    Machine high cable single arm curl:

    60x15 (per arm)
    75x9
    85x6

    Rope ab crunch kneeling:

    150x20x2 slow tempo, constant tension

    Incline Db press:

    100x15 crush grip
    120x12 crush
    140x6

    Concentration curls:

    30x12
    20x12
    15x10

    Alternating oblique rope kneel crunch:

    150x20x2
    IG: Skraw85

  16. 1/27/18

    Dead day turned back day

    Warmups while waiting for bar (gave up and went back day instead):
    Machine calf raise 65x20x3

    Hammy curl: 65x15x2

    BB RDL: 135x15
    225x12,10

    DB row: 80x10x2
    100x10x2
    120x8

    Cable lat pulldown:
    110x15 wide grip
    130x10 reg
    130x8 wide
    150x10 reg

    2 plate farmer walk x 60 steps

    Light deads to finish:
    315x10,5
    405x2
    IG: Skraw85

  17. 1/29/18

    Shoulders/Traps

    Seated B.B. OHP behind neck:

    45x20
    135x10
    185x5
    155x7
    135x5

    Dumbbell shrugs:

    150x10
    200x10
    240x10x3
    140x10

    DB OHP:

    160x8
    140x10
    140x8
    120x8 no lockout

    Landmine single arm OHP:

    95x15
    130x8
    115x10
    95x10

    Rear felt Db flys:

    40x10
    50x8
    40x6
    30x9
    20x10
    IG: Skraw85

  18. 1/31/18

    Legs

    Front B.B. squat:

    95x15
    135x12
    185x8
    185x5 pause in hole
    155x10
    135x8 slow

    Machine hack squat:

    275x15
    365x12
    455x12
    545x7
    455x8
    365x10

    Machine calf raise:

    65x20
    45x10 single leg
    110x12
    110x15
    155x10x2
    45x10 single leg

    Machine leg extension (single leg):

    45x12x2
    IG: Skraw85

  19. 2/1/18

    Chest

    Flat B.B. bench:

    135x10
    225x10x3
    275x3
    185x8x2 speed, no lockout
    185x5 close grip
    135x10 close grip

    Flat bench Db close crush grip press w Db French press superset:

    120x12
    Ss:70x15

    140x10
    Ss:70x8

    100x15 speed
    Ss:50x10 slow

    Db OH tri extension:

    20x20x2 (per arm)

    Cable flys low pulley:

    100x10
    120x10,8
    80x10

    Tri rope push down:

    100x15
    120x10x2
    110x12
    100x10
    IG: Skraw85

  20. 2/2/18

    Back and bis

    DB Hammer curls:
    30sX15
    50sX8,6
    40sX8

    BB meadows row:
    90x10x3

    T bar row:
    180x10
    225x10
    270x6x2
    225x10

    Fat bar Scott curls:
    70x8
    60x8
    50x8
    30x10
    30x10,8 reverse grip slow

    Cable lat pulldown:
    130x10 wide
    150x10 wide
    150x10 reg
    130x8 reg

    Kneeling single arm cable curl high pulley:
    70x10
    90x8
    100x6

    DB concentration curl:
    20x10
    15x10 slow
    IG: Skraw85

  21. 2/5/18

    Shoulders, traps, abs

    Arnold press:
    45sX10
    50sX10
    40sX8

    DB shrugs:
    80sX15
    100sX15
    110sX12
    120sX10

    BB OHP behind neck:
    135x10x2
    185x4

    Decline crunch:
    30x3

    DB OHP:
    70sX8,6slow
    60sX8
    30sX10,15 close crush grip

    Rear delt Db flys:
    30sX10
    20sX10
    15sX10x2

    Machine single arm OHP:
    65x10
    90x10x2
    IG: Skraw85

  22. 2/6/18

    Legs and Bis
    *fasted

    Hi bar squat:
    135x10
    225x10
    315x5x3
    245x6
    225x8 narrow stance
    135x6 slow front

    BB straight curl:
    45x15x3

    Machine calf raise (varying stance):
    115x15x3
    70x20x3

    Db concentration curl:
    30x10x2
    25x10
    20x10
    15x10x2

    Machine hack squat:
    365x15
    455x10
    545x10,5
    455x6 slow

    Fat bar reverse curl:
    35x12x2
    55x8

    Cable curl straight bar close grip:
    100x10
    120x10
    140x8
    100x10
    IG: Skraw85

  23. 2/7/18

    Chestcessories and abs

    Incline DB press:
    40sX15x2 close crush grip
    70sX10 reg
    100sX6
    80sX4
    70sX6
    60sX10

    Decline B.B. bench:
    135x10x2
    225x10,6
    185x10
    135x10 close grip

    Pallof press (per side):
    60x13
    80x13
    70x13
    60x8 slow

    Ab rollouts:
    20
    10x2

    Incline DB flys:
    25sX15x2
    20sX15
    IG: Skraw85

  24. 2/8/18

    Super Quicky

    Trap deads hi handle:
    275x15x2
    320x10x2
    410x4x2
    IG: Skraw85

  25. 2/10/18

    Chest arms

    B.B. flat bench:
    135x10 close grip slow
    225x10x2
    275x3
    295x3
    315x2 2inch block
    225x5 close grip
    185x7 close grip
    135x10 close grip

    Fat bar preacher curls:
    75x10,8,3
    55x8
    35x10 slow

    Cable kneel OH tricep rope:
    60x15
    80x20
    100x15
    120x10,8

    Db hammer curls (30 sec rest between all set):
    50sX8 (each arm)
    45sX7
    40sX7
    30sX6

    Machine curls:
    90x10x2
    70x10
    50x12
    IG: Skraw85
  •   

      
     

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