VarioCam's 08 Log

[Variocam]

Wednesday: Back
Dumbbell Row 110'sx15 110'sx15 110'sx10
Wide Lat Pulldown 150x15 150x12 150x10
Seated One Arm Cable Row 105x10 105x10
Powerclean 135x5
Barbell Shrugs 225x30 225x30

[Variocam]

Friday: Arm
Close Grip Bench 135x15 135x15 135x12
DB Side Laterals 30'sx8 30'sx8 30'sx8
1 arm cable pushdown 70x10 70x10
Reverse grip 1 arm pushdown 50x15 50x15
Alternating Dumbbell Curl 40'sx8 40'sx8 40'sx6 40'sx5
V Bar Cable Curl 100x12 100x12 100x12
Rear Delt Fly Lightx12 Lightx12

[Variocam]

Monday: Chest
Dumbbell Bench 90'sx10 90'sx10 90'sx10
45* Incline Dumbbell Bench 65'sx6 65'sx6 65'sx6 65'sx6 steep incline
Dumbbell Fly 40'sx15 40'sx15 40'sx12 contraction
Bodyweight Dips BWx20 BWx15
Rear Delt Fly Machine Lightx12 Lightx12
Low Cable Fly 30'sx15
High Cable Fly 30'sx15
PecDec Fly 65x12 65x12 65x12 short rests (30s)

[Variocam]

Wednesday: Back
Dumbbell Row 100'sx20 100'sx20 100'sx15
Lat Pulldown 165x10 165x10 165x10 form work
One Arm Cable Row 105x10 105x10 each side
Plate Shrugs 100'sx25 100'sx25 100'sx25
Bodyweight Chins BWx10 BWx5 fail
Calf Raises 200x10 200x10 200x10

[Variocam]

Friday: Arms
Close Grip Bench Press 135x15 135x15
Hands Together CG Bench 135x6
DB Side Laterals 30'sx8 30'sx8 30'sx8
1 arm cable pushdown 60x15 60x15
Reverse grip 1 arm pushdown 50x15 50x15
Alternating Dumbbell Curl 40'sx8 40'sx8 40'sx8 40'sx8
Dumbbell Hammer Curl 25'sx10 25'sx10 25'sx10

forgot to post this workout, been really busy with car and school stuff.

[Variocam]

Monday: Chest
Dumbbell Bench 90'sx10 90'sx10 90'sx8 90'sx4
35* Incline Dumbbell Bench 65'sx8 65'sx8 65'sx6
Dumbbell Fly 45'sx10 45'sx10 45'sx10 felt tired
Bodyweight Dips BWx15 BWx15 BWx15
Foam Rollered PecDec Fly Heavyx5 Heavyx5 Heavyx5
Lever PecDec Fly Heavyx10 Heavyx10 Heavyx10
Calf Raise 200x12 220x12 220x12
Plate Shrugs 100'sx25 100'sx25

kind of an average workout. Didnt get any pump until I got to the dips. I need to start doing legs again but I feel so lazy right now.

[Variocam]

Friday: Arms
Closegrip Barbell Benchpress 135x5 185x3 205x1 225x1!!!! 135x10 normal grip
DB Side Laterals 30'sx10 30'sx10 30'sx10
1 arm cable pushdown 40x10 40x10 back against pad for both of these pushdowns, makes it a lot harder.
Reverse grip 1 arm pushdown 20x10 20x10
Alternating Dumbbell Curl 40'sx6 40'sx6 40'sx6 40'sx6
Straight Bar Curl 100x12 100x12
Rope Tricep overhead 90x15 90x15
Powerclean 135x5
Plate Shrugs 100'sx20 100'sx10 100'sx10 really hard to grip today
20 mins of cardio on a bike

Im happy about this workout, first time going heavy on bench in awhile and I set a pr for close grip bench, my normal is probably like 245 maybe and I weigh about 160 so Im pretty pumped!

[Variocam]

Monday: Chest
Dumbbell Bench 85'sx14 85'sx10 85'sx8 really ****ty bench b/c the good benches were taken.
45* Incline Dumbbell Bench 60'sx10 60'sx8 60'sx6
Dumbbell Fly 40'sx12 40'sx12 40'sx12 slow
Bodyweight Dips BWX22 BWx15
PecDec Fly 65x15 65x15 65x15
Plate Shrugs 100'sx30 100'sx30

weigh around 165ish

[Variocam]

Wednesday: Back
Dumbbell Row 100'sx20 100'sx16 100'sx15 better form then usual
Lat Pulldown 150x15 165x8 180x6
One Arm Cable Row 105x8 105x8 105x8 alternate each side
Rack powerclean 135x5 155x3 175x1 wrist got ****ed up.
Plate Shrugs 100'sx30 100'sx30 100'sx30
Bodyweight Chins BWx10 nice and slow full contraction
Calf Raises 210x20 180x20 160x20


sort of worked on form so weights were a bit different then usual

[Variocam]

Monday: Chest
Dumbbell Bench 90'sx10 80'sx12 70'sx10
45* Incline Dumbbell Bench 60'sx8 60'sx6 60'sx6
Dumbbell Fly 40'sx12 40'sx12 40'sx12
Bodyweight Dips BWx15 BWx15
Plate Shrugs 100'sx30 100'sx30
Machine Calf Raise 220x15 220x15
Dumbbell Bicep Curl 40'sx10 easy

Took several days off b/c of spring break travelling and I feel really weak. Should be back into the swing eventually...

[Variocam]

Wednesday: Back
Dumbbell Row 100'sx20 100'sx18 100'sx15
Lat Pulldown 150x14 165x8 180x6
One Hand Cable Row 105x8 105x8 105x8
Barbell Good Morning 135x8
Plate Shrugs 100'sx20 100'sx20 100'sx20 100'sx20
Machine Calf Raise 220x20 220x20

[Variocam]

Monday: Chest
Dumbbell Bench 90'sx10 90'sx8 90'sx6 90'sx4 90'sx2
45* Incline Dumbbell Bench 65'sx6 65'sx6 65'sx6
Dumbbell Fly 40'sx12 40'sx12
Bodyweight Dips BWx20 BW+20x8
Plate Shrugs 100'sx30 100'sx30
PecDec Fly 90x10 75x12 60x15
Dumbbell Bicep Curl 40'sx10

strength is back. skipped fridays arm workout b/c of soreness from that wednesday's back workout, I gotta ease back into routine.

[Variocam]

oh yeah, **** training legs! haha Been doin running instead

[Variocam]

Wednesday: Back
Dumbbell Row 110'sx10 110'sx10 110'sx10
Chinups Bodyweightx5 Bodyweight+45lbsx5 Bodyweight+35lbsx5 Bodyweightx10
One Hand Cable Row 120x6 120x6 120x6
Plate Shrugs 100'sx30 100'sx30 100'sx30

[Variocam]

Friday: Arms
Closegrip Barbell Benchpress 135x17 155x6 185x3
DB Side Laterals 30'sx8 30'sx8 30'sx8
Reverse 2 Hand Pushdown 100x15 120x12 120x12
Alternating Dumbbell Curl 40'sx10 45'sx5 45'sx5
Dumbbell Hammer Curl 30'sx8 30'sx8 30'sx8
Tricep Extension Machine 35x20 35x20 no rest


first time doing the arm workout in about 3 weeks, this was pretty damn solid! Especially curling 45's.

[Variocam]

Monday: Chest
Dumbbell Bench 90'sx10 90'sx8 90'sx7
45* Incline Dumbbell Bench 65'sx6 65'sx6 65'sx6 65'sx6
Dumbbell Fly 40'sx12 40'sx12 40'sx12
PecDec Fly 65x20 85x12 95x8

Busy week so only did about 40 minute workout today. Everything was a bit heavy but given the stress lately its understandable.