SkRaw85 Training Log

  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)


  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
    •   
       


  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

  4. 1/6/18

    R&R- 16hr intermittent fasted firewood chopping and splitting

  5. 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
    •   
       


  6. 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
  7. 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

  8. 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

  9. 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)

  10. 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

  11. 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
  •   

      
     

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