Wrestler119's Training Log

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  1. Thursday: Chest, Tris, Shoulders.

    Dips: 145x5 for 3 sets
    -Didnt think I could do after feeling weak on my warm ups. but it went well.

    Incline Neutral Grip DB Press: 90s x 8 for 3 sets

    Decline Barbell Close Grip: 225x8
    -Just trying this one out after a long break. Not quite 325x3 as I used to do, but my shoulder didnt hurt. I will be back!

    DB Side Raises: 35s x 20, 40s x 16, 45s x 12

    V-bar Tricep Press Down: stack x 12, 180x16, 160x20

    Cable Wrist Curls: 50x12, 40x20, 30x30

    Overall, I am happy with the workout. Getting stronger every workout!


  2. Friday: Back, Bis, Traps

    Deadlift: 405x3, 445x2
    -felt good. The last rep on 445 was extremely hard.le

    High Cable Seated Rows: Stack x 20, stack+45x16, stack+90x12

    Front Lat Press Down: 160x16 for 3 sets

    Alternating DB Curls: 50s x 24

    DB Hammer Curls: 30s x 40

    Machine Shrugs: 220x50


    Felt pretty strong. Just tried to get in and out, thus the short work on the biceps.
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  3. Monday: Chest, Tris, Shoulders

    Dips: 150x5 for 3 sets
    -EXTREMELY difficult. Glad to have completed it though.

    Incline Neutral Grip DB Press: 80s x 10, 90s x 8, 100s x 8
    -Felt pretty good. Neutral grip makes it difficult to stay steady.

    Decline Skull Crushers: 110x12, 120x10, 130x7
    -Missed the 8th rep on the last set. I need to get that next time so I can move up.

    Single Arm Cable Side Raises: 60x12, 50x16, 40x20
    -Most weight I have ever used on this lift.

    Pec Deck Flies: 180x12, 195x10, 210x8
    -felt very easy. need to add more weight.

    Leg Press: 970x8, 610x20

    Various Calves Exercises using TUT

    Overall, felt strong, but I think my strength gains are slowing down.

  4. Tuesday: Back, Bis, Traps

    Close Grip Pulldowns: 240x5 for 3 sets, 180x12
    -Getting stronger on these. Approaching my old strength.

    Close Grip Cable Rows w/stirrups: Stack x 20,
    Stack+12.5x16, Stack+25x12

    -Felt good. Great upper back pump.

    Front Straight Bar Lat Pressdowns: 160x16, 170x12, 180x8

    Alternating DB Curls: 50s x 24
    -Never done that many before

    DB Hammer Curls: 55s x 16

    Standing Low Cable Curls: 3 sets, cant remember weight.

    Hercules Curls: 40lbs/arm x 16

    Machine Shrugs: 3 plates/side, 50 reps for 3 sets.

    Cable Wrist Curls: 5 sets

    Felt pretty good today.

  5. Wednesday: Legs

    Squats (ATG): 325x3, 355x1
    -Pitiful. First set was easy, second one, I dont know what happened.

    Leg Press: 970x8, 880x10, 790x16
    -First set was very hard. Last last two were easy.

    Hack Squats: 4 plates/side x 12
    -Hard. Legs worn out.

    Leg Curls: 150x8, 130x12, 110x16

    Leg Extension: 210x12, 230x10, 250x8

    Seated Calve Raises: 6 sets, various weight and reps.

    Overall, crappy day. I guess I will just have to step it up next week.
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  6. Thursday: Chest, Tris, Shoulders

    Dips: 155x5 for 3 sets, 130x8
    -Hard, but felt strong. The last rep on my last set with 155 was the longest slowest rep I have ever done.

    Neutral Grip Incline DB Press: 100s x 8 for 3 sets

    DB Sides raises (rotate DBs completely, touching at the bottom, and ending touching above me head): 25s x 20,
    30s x 15, 35s x 10

    V-Bar Tricep Pressdowns: stack x 12, stack +12.5x10,
    stack +25x8

    Pec Deck Flies: 180x16

    Cable Wrist Curls: 60x25

    Felt strong today. After monday's workout, I didnt think I would be able to complete all my sets on dips.

  7. OK, so I am behind on my log due to laziness. I will just have to hit on the highlights of Friday's workout: Back, Bis, Traps.

    Deadlift: 405x3, 455x2
    -EXTREMELY HARD

    Thats about all ya need to know about that workout. That was the most important thing. I also did pull downs, rows, front straight arm lat press downs, and some trap and bicep work.

    OK, now on to Monday: Chest, Tris, Shoulders.

    Dips: 160x5, 170x4, 180x3, 135x8
    -Felt very strong. It was nice to have 4 plates hanging on the chain. And I dont do any of this half rep crap you see all the time. As one guy who was watching me put it: "the range of motion was insane."

    Neutral Grip Incline DB Press: 100s x 8, 80s x 12

    Hammer Strength Flat Bench Press: 2 plates/side x 12
    -Just playing around.

    Decline Skull Crushers: 110x12, 120x10, 130x7
    -Cant get the elusive 8th rep on 130. I was close though.

    Cable Side Raises (behind the back): 50x12, 40x16, 30x20
    -Behind the back makes it more difficult, but it felt good on the delts.

    Pec Deck Flies: 180x12, 195x10, 210x8
    -Easy. Need to use more weight.

    Calves Raises on the Leg Press: 4 sets

    Overall, very satisfied with today's workout.

  8. Tuesday: Back, Bis, Traps

    Close Grip Pull Downs- 240x5 for 3 sets, 180x12
    -Felt heavier than expected

    Close Grip Cable Rows: Stack x 20, Stack+25x20, Stack+50x16, Stack x 20.

    Straight Arm Front Lat Press Down: 150x16, 170x12, 190x8

    Machine Shrugs: 3 plates/side x 50 for 3 sets

    Alternating DB Curls: 55s x 16, 45s x 24

    Hammer Curls: 40s x 32

    Cable Curls: 3 sets, cant remember weight.

    Cable Wrist Curls: 3 sets

    Alright workout. Nothing special.

  9. Wednesday: Legs

    Squats (ATG): 325x3, 355x2

    Leg Press: 970x8, 880x12, 790x16, 610x20

    Leg Curls: 150x12, 130x12, 110x16

    Seated Calve Raises: 4 sets.

    Didnt do leg extensions because there was some guy on the machine forever and my quads were spent. But, it was a good workout and made some improvements!
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