A Work In Progress - My Summer 2008 Workout Log

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  1. 5/28/08 - Delts/Traps


    Delts/Traps(lbs x # of reps)

    Smith Machine Military Press (Plate Weights only)
    Warmup - 2 Sets - 90 x 20 | 1 - 140 x 12 | 3 - 160 x 10 | 4 - 175 x 8**PB

    DB Combo Lat Raises (Front/Side)
    1 - 30's x 12 | 2 - 35's x 12 | 3 - 40's x 10

    Standing Reverse DB Flyes
    1 - 30's x 12 | 2 - 35's x 10 | 3 - 40's x 10

    BB Upright Rows
    1 - 105 x 12 | 2 - 125 x 10 | 3 - 150 x 8

    DB Shrugs
    1 - 100's x 15 | 2 - 115's x 12 | 3 - 120's x 10 | 4 - 120's x 10

    BB Behind the Back Shrugs
    1 - 135 x 15 | 2 - 135 x 15 | 3 - 135 x 15

    Alt Bi Curls
    1 - 45 x 12 | 2 - 45 x 10 | 3 - 50 x 12 | 4 - 50 x 10

    Cable Overhead Triceps Press - Rope
    1 - 70 x 12 | 2 - 70 x 12 | 3 - 75 x 10| 4 - 75 x 10

    Abs
    Roman Chair Jackknifes - 2 sets x 25 reps
    Hanging Leg Raises - 2 sets x 25 reps
    Hammer Strength Ab Machine - 2 sets x 110 lbs x 20 reps
    Decline Crunch - 2 sets x 25 reps

    Cardio - 15 mins on random hills bike program, 6.23 miles, 225 cals

  2. 5/29/08 - Legs


    Nice day. I tried a friend's suggestion pre-exhaust/pump up on the bike, and it really worked well. I did 18 sets (not counting my relearn sets) and was way exhausted. Fun.

    It was also fun to show both the head trainer and the gym owner a favorite calf exercise they'd never seen before . . . and do 3x the reps they could even though they are way stronger than me. Gonna rest for a long weekend. Just abs and cardio tomorrow, and I doubt lift Saturday. I'll feel a lot more like a short hike.

    Legs (lbs x # of reps)

    Cardio - 20 mins on random hills bike program, 8.57 miles, 277 cals

    -----------

    Smith Machine Squats
    Warmup - 2 Sets - 135 x 20 | 1 - 315 x 12 | 2 - 365 x 10 | 3 - 385 x 10 | 4 - 405 x 10 | 5 - 415 x 10

    Leg Extensions)
    1 - 250 x 12 | 2 - 270 x 10 | 3 - 290 x 10 | 2 - 305 x 8 {Max Wt on Machine}

    Standing Single Leg Hamstring Curls (Reps per Leg)
    1 - 90 x 12 | 2 - 110 x 10 | 3 - 130 x 8

    BB Squats
    1 - 135 x 20 | 2 - 135 x 20 | 3 - 135 x 20

    Front Calf Raises on Hack Squat Machine
    1 - 225 x 20 | 2 - 225 x 20 | 3 - 225 x 20

    Seated Calves on Keiser Machine
    1 - 450 x 12 | 2 - 450 x 12 | 3 - 450 x 12

    Calf Raises on DB (Reps per Leg)
    1 - BW x 15 | 2 - BW x 15 | 3 - BW x 15
    •   
       

  3. 6/01/08 - Chest and Abs


    Here goes with the other set of workouts with a dedicated bi-tri day. After two days off, I felt great at the gym today. For the first time in a while, I worked up and got my max pump on the very last set. Felt great. I think it was enough to get a good workout, as I was paying hard attention to form. I could feel the actual subsections gain in pump size as I progressed from incline . . . decline . . . flat.

    The flat was a very interesting variant I've never seen before, but thought I'd try. It uses one of those deadlift/squat/shoulder shrug frames to essentially get a wide grip BB bench, but with a hammer grip. It really took the pressure off my shoulder, and I don't think its bad weights for the very end of my workout. Well, we'll see what you guys think.

    Chest/Forearms/Abs (lbs x # of reps)

    Incline DB Press (with spot)
    Warmup - 50s x 20, 65s x 20 | 1 - 85s x 12 | 2 - 90s x 10 | 3 - 95s x 9 | 4 - 95s x 8

    Incline DB Flyes
    1 - 40's x 10 | 2 - 50's x 10 | 3 - 60's x 9

    Decline BB Bench
    1 - 135 x 12 | 2 - 185 x 10 | 3 - 200 x 10 | 4 - 225 x 8

    Decline DB Flyes
    1 - 40 x 10 | 2 - 45 x 10 | 3 - 50 x 9

    Hammer-grip Frame Flat Bench
    1 - 240 x 8 | 2 - 225 x 10 | 3 - 185 x 12 | 4 - 185 x 12 | 5 - 135 x 15

    Forearms
    Zottman Curls- 2 sets - 45 x 15 total reps each
    DB Wrist Rolls - 2 sets - 45's x 15 each arm
    Gripper Machine - 2 sets - 205 x 60 seconds constant grip

    Abs
    Hanging Leg Raises - 2 sets x 30 reps
    Cable Crunches - 2 sets x 100 x 20 reps
    HammerStrength Ab Machine - 2 sets x 110 lbs x 20 reps
  4. 6/02/08 - Delts/Traps/Calves Abs


    Chest is nice and good sore from yesterday. Been a few workouts since I had that.

    I really think I like the first set of workouts, limiting the number of sets to 12-15 per major muscle group, agrees with me. I may modify it a bit, splitting delts from back like I did today, and doing a 5x per week split with one cardio only day.

    My sore shoulder felt great today. There was some pain toward the end, but very little. We'll see how it feels tomorrow morning.

    Delts/Traps(lbs x # of reps)

    Hammer Strength Military Press (Wt. per side)
    Warmup - 2 Sets - 60 x 20, 70 x 20 | 1 - 100 x 12 | 2 - 105 x 12 | 3 - 115 x 10 | 4 - 125 x 8**PB

    BB Front Raises
    1 - 50 x 10 | 2 - 60 x 10 | 3 - 65 x 10

    Standing Reverse DB Flyes
    1 - 35's x 10 | 2 - 35's x 10 | 3 - 40's x 10

    BB Upright Rows
    1 - 105 x 12 | 2 - 105 x 12 | 3 - 115 x 10 | 4 - 135 x 10

    BB Shrugs
    1 - 225 x 15 | 2 - 270s x 12 | 3 - 315 x 10 | 4 - 315 x 10

    Calves
    Seated Calf Raise - 2 sets x 250 x 15 reps
    DB Raises - 2 sets x 20 reps
    Single Calf Raises on Leg Press Sled - 2 sets x 225 x 15 reps each leg

    Abs
    Roman Chair 30's - 2 sets x 30 reps
    Freemotion Ab Machine - 2 sets x 130 lbs x 30 reps
    Decline Crunch/Decline Reverse Crunches - 2 sets x 15 reps each

    Cardio - 20 mins on random hills bike program, 7.55 miles, 230 cals
  5. 6/05/08 - Back


    Sorry for not posting in a few days. The study materials for my PT certification came in, and I've been having a look and starting into the reading.

    The last two days have been nice. Hit the back OK yesterday and legs today. It's nice to feel my BB squats coming back so quickly. Did 165 for 15 and could have done 30. (Not too bad for end of workout.) I have widened my stance a bit from what I was doing before and that's really helped my stability.

    I'm gonna refine the first workout a bit and then start focusing on form and hard work on Monday. Got another off weekend with a wedding tomorrow (outdoors at 3 pm and near 100 F not counting the humidity, ugh. Figure that's workout enough).

    Back/Forearms/Abs (lbs x # of reps)

    T-Bar Rows
    Warmup - 100 x 20| 1 - 135 x 12 | 2 - 145 x 10 | 3 - 165 x 10 | 4 - 185 x 9

    Hammer Strength Lat Pulldown Machine (Wt. Per Side)
    1 - 90 x 12 | 2 - 105 x 10 | 3 - 110 x 10

    Bent Over BB Rows
    1 - 145 x 12 | 2 - 165 x 10 | 3 - 165 x 10

    Kneeling Straight-Arm Pulldowns
    1 - 50 x 15 | 2 - 65 x 10 | 3 - 65 x 9

    BB Good Morning - SLDL Supersets
    1 - 115 x 15, 155 x 15 | 2 - 135 x 15, 165 x 15

    Forearms
    Zottman Curls- 2 sets - 45 x 15 total reps each
    Hammer Curls - 2 sets - 50s x 15
    Gripper Machine - 2 sets - 205 x 60 seconds constant grip

    Abs
    Hanging Leg Raises - 2 sets x 30 reps
    Cable Crunches - 2 sets x 100 x 20 reps
    Keiser Ab Machine - 2 sets x 120 lbs x 30 reps
    •   
       

  6. 6/06/08 - Legs


    Oh Forgot. Tried front squats for the first time today. Felt a bit awkward, as it is a new movement to me, but I'll get the hang of it.

    Legs (lbs x # of reps)

    Hack Squats
    Warmup - 2 Sets - 420 x 20, 510 x 20 | 1 - 665 x 12 | 2 - 755 x 10 | 3 - 755 x 10

    Sissy Squats/Smith Front Squats Supersets
    1 - BW x 15, 135 x 12 | 2 - BW x 15, 155 x 12

    Leg Extensions
    1 - 270 x 12 | 2 - 290 x 10 | 3 - 305 x 9 {Max Wt on Machine}

    Standing Single Leg Hamstring Curls (Reps per Leg)
    1 - 110 x 12 | 2 - 140 x 10 | 3 - 160 x 9

    Leg Press/Calf Press Supersets
    1 - 540 x 15 each exercise | 2 - 630 x 15 each | 3 - 630 x 15 each

    Front Calf Raises on Hack Squat Machine
    1 - 225 x 20 | 2 - 315 x 20 | 3 - 315 x 20

    Seated Calves
    1 - 240 x 12 | 2 - 240 x 12 | 3 - 240 x 12

    BB Squats
    1 - 145 x 15 | 2 - 155 x 20 | 3 - 165 x 15
  7. 6/09/08 - Chest


    Nice day and a good pump. Otherwise, kind of boring. Just a typical day.

    I decided to compromise the workouts. Since I'm having such success with daily bi/tri working but just a few sets per day, I decided to merge that into the first workout possibility and split delts and back. I am gonna reorder so that I don't work delts right after chest too. I hope this change up goes well and i can keep gaining size.

    Chest/Abs (lbs x # of reps)

    Incline DB Press (with spot)
    Warmup - 55s x 20, 65s x 20 | 1 - 85s x 13 | 2 - 90s x 11 | 3 - 95s x 10 | 4 - 95s x 9 (F)

    Incline DB Flyes
    1 - 45's x 10 | 2 - 55's x 10 | 3 - 60's x 9

    Decline BB Bench
    1 - 140 x 12 | 2 - 200 x 10 | 3 - 225 x 9 | 4 - 225 x 8

    Decline DB Flyes
    1 - 45's x 10 | 2 - 50's x 10 | 3 - 50's x 10

    Hammer-grip Frame Flat Bench
    1 - 255 x 8 | 2 - 235 x 10 | 3 - 205 x 12 | 4 - 185 x 12 | 5 - 135 x 15

    Bi/Tri Sets (1-0-4 tempo)
    Rope Triceps Press / Incline DB Curls Supersets - 1 - 50/30's x 15 | 2 - 60/35's x 12 | 3 - 65/40's x 12 | 4 - 65/40's x 12 |

    Abs
    Hanging Leg Raises - 2 sets x 30 reps
    Cable Side Crunches - 2 sets x 50 x 20 reps
    Keiser Ab Machine - 2 sets x 100 lbs x 45 reps
  8. 6/10/08 - Back - Bi-Tri


    Back/Bi's/Tri's (lbs x # of reps)

    Keiser Bi-Lateral Row Machine
    Warmup - 100 x 20, 110 x 20| 1 - 150 x 12 | 2 - 160 x 12 | 3 - 170 x 10 | 4 - 180 x 9

    Behind the Neck Cable Lat Pulls
    1 - 120 x 13 | 2 - 130 x 12 | 3 - 130 x 12

    Wide Grip Cable Rows (Hammer Attachment)
    1 - 140 x 12 | 2 - 150 x 10 | 3 - 160 x 10

    One Arm DB Rows
    1 - 75 x 12 | 2 - 85 x 12 | 3 - 95 x 12

    Kneeling Straight-Arm Pulldowns
    1 - 57.5 x 15 | 2 - 72.5 x 11 | 3 - 77.5 x 10

    BB Good Morning - SLDL Supersets
    1 - 115 x 16, 160 x 15 | 2 - 135 x 15, 170 x 15

    Bi/Tri Sets (1-0-4 tempo)
    Cable Skull Crusher Triple Dropsets - 1 - 57.5/50/42.5 x 8 each | 2 - 65/57.5/50 x 8 each
    Preacher Curl Machine - 1 - 125/110/90 x 8 each | 2 - 125/110/90 x 8 each
  9. 6/11/08 - Forearms - Calves - Abs


    Forearms-Heavy Calves - Abs (lbs x # of reps)

    Standing DB Hammer Curls (Not Alternating)
    Warmup - 25's x 20 | 1 - 45's x 8 | 2 - 50's x 8

    BB Behind the Back Wrist Curls (to Fail)
    1 - Bar x 50 | 2 - Bar x 50 | 3 - Bar x 40

    EZ Bar Reverse Curls (to Fail)
    1 - 25 x 50 | 2 - 25 x 50 | 3 - 25 x 50


    Circuit Calf Exercises - 4 Total Circuits (Max Reps per Exercise) 2 mins Rest betn Circuits

    Donkey Calf Raises (w/225 lbs)
    Seated Calf Raises (w/140 lbs)
    Calf Press on Leg Press Machine (w/340 lbs)
    Standing Raises on DB

    1 - 50 reps/30 reps/35 reps/20 reps | 2 - 41 reps/20 reps/35 reps/20 reps | 3 - 40 reps/25 reps/30 reps/15 reps | 2 - 40 reps/20 reps/25 reps/10 reps

    Circuit Abs Exercises - 4 Total Circuits (15 Reps per Exercise) 90 sec Rest betn Circuits

    Hanging Leg Raises
    Cable Crunch (w/90 lbs)
    Decline Reverse Crunch
    Decline Bench Sit-Ups

  10. your log looks good so far. I am going to try to follow along with you. Do you have a goal your working towards by the end of the summer? or just overall progression?

  11. Quote Originally Posted by hok610 View Post
    your log looks good so far. I am going to try to follow along with you. Do you have a goal your working towards by the end of the summer? or just overall progression?
    Thanks. Mostly, I'm looking for overall for most groups, but I'm gonna be focusing on chest as soon as the delt totally heals. My lower body is far larger and stronger than the upper, just naturally from where I carried so much fat for so long. Chest is my weakest part, and it is improving, but it still kind of lags behind the rest of the upper body.
  12. 6/12/08 - Delts/Traps


    My pulled shoulder continues to improve. There was very little pain today, despite working it rather hard. I tried reverse grip bench and came through it ok, and that always puts real pressure on the pulled area.

    Delts/Traps(lbs x # of reps)

    Smith Machine Overhead Shoulder Press (Plates Only)
    Warmup - 2 Sets - 90 x 20, 90 x 20 | 1 - 130 x 13 | 2 - 150 x 12 | 3 - 165 x 10 | 4 - 180 x 8

    Cable Side Lat Raises
    1 - 15 x 10 each | 2 - 17.5 x 10 each | 3 - 17.5 x 10 each

    Seated Reverse DB Flyes
    1 - 30's x 15 | 2 - 30's x 15 | 3 - 30's x 15

    BB Upright Rows
    1 - 105 x 12 | 2 - 115 x 12 | 3 - 135 x 10 | 4 - 135 x 10

    DB Shrugs
    1 - 115's x 12 | 2 - 120's x 12 | 3 - 120's x 11 | 4 - 120's x 10

    Bi-Tri Sets - Heavy Sets Day (2-1-3 tempo)
    Reverse Grip BP (w/ spot)- 1 - 165 x 8 | 2 - 175 x 6 | 3 - 185 x 5 | 4 - 175 x 6
    BB (Olympic Wt) EZ Biceps Curls- 1 - 110 x 8 | 2 - 115 x 7 | 3 - 115 x 7 | 4 - 120 x 6

    Abs Circuit - 4 Total Circuits (15 Reps per Exercise) 90 sec Rest betn Circuits

    Hanging Leg Raises
    Cable Crunch (w/90 lbs)
    Decline Reverse Crunch
    Decline Bench Sit-Ups
  13. 6/13/08 - Legs


    Tiring, but nice day. Guess its because I love legs, and I felt really good today. My rehab squats hit 200 and still got 20 reps. I took my time, but form was great and a continuous steady pace. Maybe it was faster than I should have, but I just wanted to do it. Hope it means I can get back to some real numbers and hope to be able to get back to those hard, "simple" BB mass builder workouts before long.

    Gonna add a plate to the sissy squats next week and with some pointers on maintaining front squat form, those hit a lot more. Gonna have to be careful with those, but they are good.

    Legs (lbs x # of reps)

    Leg Press
    Warmup - 2 Sets - 510 x 20, 600 x 20 | 1 - 870 x 12 | 2 - 960 x 10 | 3 - 1100 x 10

    Sissy Squats/Smith Front Squats Supersets
    1 - BW x 15, 155 x 12 | 2 - BW x 15, 165 x 12 | 3 - BW x 15, 165 x 12

    One Leg Leg Extensions (per leg)
    1 - 110 x 12 each | 2 - 130 x 10 each | 3 - 150 x 10 each

    Standing Single Leg Hamstring Curls (Reps per Leg)
    1 - 150 x 12 | 2 - 165 x 10 | 3 - 180 x 9

    Cable Hamstring Curls
    1 - 35 x 15 each | 2 - 45 x 15 each | 3 - 50 x 12 each

    BB Squats
    1 - 155 x 20 | 2 - 185 x 20 | 3 - 200 x 20

    -----------

    Bi-Tri Sets - Supersets Day (3-1-3 tempo)
    Cable Reverse Triceps Curls - 1 - 57.5 x 15 | 2 - 65 x 12 | 3 - 65 x 12 | 4 - 72.5 x 12
    Lying Cable Biceps Curl on High Pulley - 1 - 57.5 x 15 | 2 - 65 x 12 | 3 - 65 x 12 | 4 - 72.5 x 12

    Abs Circuit 2 - 4 Total Circuits (12 Reps per Exercise) 90 sec Rest betn Circuits

    BB Oblique Twists
    DB Side Bends (w/60 lbs)
    Lat Crunch on Hyperextension Bench (w/ 25 lbs)
    Twisting Hyperextensions
  14. 6/16/08 - Chest


    Wow. Fantastic day. I had one huge pump, and the shoulder only bothered me with the decline flyes. Even then, it wasn't that bad. I really enjoyed it. If everyday were like this one, I don't think I'd ever leave the gym.

    And, me, yes me, the hater of BB incline presses, actually tried it today as a change up. Kind of proud for going at it blind, and not really finding the proper set for the seat (been 6 months since I tried it.) I still took things easy on the normally heavy sets. I could have pulled another few reps out of each set before failure, but it was best not to, especially since I didn't have a spot.

    If all continues to feel well, gonna try to go heavy with a spotter next week.

    Chest/Abs (lbs x # of reps)

    Incline BB Press
    Warmup (DB Presses)- 60s x 20, 70s x 18 | 1 - 135 x 15 | 2 - 155 x 13 | 3 - 175 x 11 | 4 - 185 x 10

    Incline DB Flyes
    1 - 55's x 10 | 2 - 55's x 10 | 3 - 60's x 9

    Decline BB Bench
    1 - 185 x 12 | 2 - 200 x 10 | 3 - 210 x 10 | 4 - 225 x 8

    Decline DB Flyes
    1 - 50's x 10 | 2 - 45's x 10 | 3 - 45's x 10

    Hammer-grip Frame Flat Bench
    1 - 265 x 8 | 2 - 235 x 10 | 3 - 205 x 12 | 4 - 185 x 15 | 5 - 135 x max reps

    Bi/Tri Sets (1-0-4 tempo)
    Rope Triceps Press / Incline DB Curls Supersets - 1 - 55/35's x 15 | 2 - 65/40's x 12 | 3 - 70/40's x 12 | 4 - 70/40's x 12 |

    Abs Circuit - 4 Total Circuits (15 Reps per Exercise) 90 sec Rest betn Circuits

    Hanging Leg Raises
    Cable Crunch (w/90 lbs)
    Decline Reverse Crunch
    Decline Bench Sit-Ups
  15. 6/17/08 - Back


    Again, a fairly nice day. I finally got to the point with the cable dead lift machine (maxed it out for 12 reps) where everyone is comfortable with doing some real dead lifts next week. My back workouts have felt like a waste for so long because the compounds have been gone. I'm really excited for it now, with the chance to at least work hard with proven mass builders.

    And, I think I have a permanent workout partner. One of the good trainers at the gym found out I was working on my PT and offered to help and workout with me for the duration. I'm stoked at the chance to have someone who knows something watch my form for everything. Hopeful now to make some great gains over the rest of the summer.

    Back/Bi's/Tri's (lbs x # of reps)

    Keiser Bi-Lateral Row Machine
    Warmup - 105 x 20, 115 x 20| 1 - 155 x 12 | 2 - 165 x 12 | 3 - 180 x 10 | 4 - 190 x 10

    CG Cable Lat Pulls
    1 - 150 x 12 | 2 - 160 x 12 | 3 - 180 x 10

    CG Cable Rows (Hammer Attachment)
    1 - 160 x 12 | 2 - 180 x 10 | 3 - 185 x 10

    T-Bar Rows
    1 - 150 x 12 | 2 - 160 x 11 | 3 - 175 x 10

    Kneeling Straight-Arm Pulldowns
    1 - 72.5 x 12 | 2 - 77.5 x 11 | 3 - 80 x 10

    BB Good Morning - SLDL Supersets
    1 - 115 x 16, 170 x 15 | 2 - 135 x 15, 200 x 15

    Bi/Tri Sets (1-0-4 tempo)
    Cable Skull Crusher Triple Dropsets - 1 - 57.5/50/42.5 x 10 each | 2 - 65/57.5/50 x 9 each
    Preacher Curl Machine - 1 - 125/110/90 x 10 each | 2 - 130/115/95 x 8 each

    Abs Circuit 2 - 3 Total Circuits (12 Reps per Exercise) 90 sec Rest betn Circuits

    BB Oblique Twists
    DB Side Bends (w/70 lbs)
    Lat Crunch on Hyperextension Bench (w/ 45 lbs)
    Twisting Hyperextensions
  16. 6/19/08 - Delts/Traps


    Awesome day. Worked out with Ray for the first time. He corrected my form on a few things, but they were all quite minor. Every rep was solid and I had a great pump in my shoulders. Tomorrow is legs.

    My pulled shoulder continues to improve. There was very little pain today, despite working it rather hard. I tried reverse grip bench and came through it ok, and that always puts real pressure on the pulled area.

    Delts/Traps(lbs x # of reps)

    Hammer Strength Machine Shoulder Press (Plates Per Side)
    Warmup - 2 Sets - 60 x 20, 70 x 20 | 1 - 105 x 12 | 2 - 110 x 12 | 3 - 120 x 10 | 4 - 125 x 9

    Cable Lat Raises (2 Front, 2 Side)
    1 - 15 x 10 each | 2 - 15 x 10 each | 3 - 20 x 10 each | 4 - 20 x 10 each


    Cable Straight Arm Reverse Flyes (Plates Per Side)
    1 - 15 x 12 | 2 - 15 x 12 | 3 - 15 x 12

    BB Upright Rows
    1 - 95 x 15 | 2 - 115 x 12 | 3 - 125 x 10 | 4 - 135 x 10

    DB/BB Shrugs
    1 - 115's x 12 | 2 - 120's x 12 | 3 - 225 x 15 | 4 - 270 x 12

    Bi-Tri Sets - Heavy Sets Day (2-1-3 tempo)
    Reverse Grip BP (w/ spot)- 1 - 165 x 8 | 2 - 165 x 8 | 3 - 185 x 6 | 4 - 185 x 6
    Wide Grip BB Biceps Curls- 1 - 105 x 8 | 2 - 105 x 8 | 3 - 125 x 6 | 4 - 125 x 6

    Abs Circuit - 4 Total Circuits (15 Reps per Exercise) 90 sec Rest betn Circuits

    Hanging Leg Raises
    Cable Crunch (w/90 lbs)
    Flat Bench Double Crunch
    Decline Bench Sit-Ups
  17. 6/20/08 - Legs


    Really nice day today, but I do love legs. The best part of the day was squatting 225 for 18 reps at the end of the workout. It felt fantastic to finally get the second set of plates on the bar. I think I could have gotten the full 20, if I had taken a bit longer than 2 minutes between sets. And it was at the end after all.

    The old school tri extensions was a new one on me, but it felt great as well.

    Legs (lbs x # of reps)

    Leg Press
    Warmup - 2 Sets - 510 x 20, 600 x 20 | 1 - 880 x 12 | 2 - 1010 x 10 | 3 - 1120 x 10

    Sissy Squats/Smith Front Squats Supersets
    1 - BW+45 x 15, 155 x 12 | 2 - BW+45 x 15, 165 x 12 | 3 - BW+45 x 15, 175 x 10

    One Leg Leg Extensions (per leg)
    1 - 115 x 12 each | 2 - 135 x 10 each | 3 - 155 x 10 each

    Standing Single Leg Hamstring Curls (Reps per Leg)
    1 - 150 x 13 | 2 - 180 x 10 | 3 - 180 x 9

    Cable Hamstring Curls
    1 - 50 x 15 each | 2 - 50 x 15 each | 3 - 50 x 12 each

    BB Squats
    1 - 135 x 20 | 2 - 185 x 20 | 3 - 205 x 20 | 4 - 225 x 18

    -----------

    Bi-Tri Sets - Supersets Day (3-1-3 tempo)
    Old School Lying Triceps Extensions - 1 - 45 x 15 | 2 - 55 x 15 | 3 - 65 x 12 | 4 - 65 x 12
    Seated BB Concentration Curls - 1 - 65 x 15 | 2 - 75 x 12 | 3 - 85 x 12 | 4 - 85 x 12
  18. 6/23/08 - Chest


    Another great pump. Weights did not change that much over last week, but I felt much more in control and was smooth, great tempo throughout my reps compared to last week. Even if the weights are not changing that much, I hope I'm gaining a bit of size.

    Chest/Abs (lbs x # of reps)

    Incline BB Press
    Warmup (DB Presses)- 60s x 20, 70s x 18 | 1 - 135 x 15 | 2 - 155 x 13 | 3 - 175 x 12 | 4 - 185 x 10

    Incline DB Flyes
    1 - 55's x 10 | 2 - 60's x 10 | 3 - 65's x 9

    Decline BB Bench
    1 - 185 x 12 | 2 - 200 x 12 | 3 - 210 x 11 | 4 - 225 x 9

    Decline DB Flyes
    1 - 50's x 10 | 2 - 50's x 10 | 3 - 50's x 10

    Hammer-grip Frame Flat Bench
    1 - 275 x 8 | 2 - 255 x 10 | 3 - 225 x 12 | 4 - 185 x 15 | 5 - 135 x max reps

    Bi/Tri Sets (1-0-4 tempo)
    Rope Triceps Press / Incline DB Curls Supersets - 1 - 65/35's x 15 | 2 - 72/40's x 13 | 3 - 72/40's x 13 | 4 - 72/40's x 12 |

    Abs Circuit - 4 Total Circuits (15 Reps per Exercise) 90 sec Rest betn Circuits

    Hanging Leg Raises
    Cable Crunch (w/90 lbs)
    Decline Reverse Crunch
    Decline Bench Sit-Ups
  19. 6/25/08 - Back


    Overall a good day. I went through my back routine with a CSCS who trains one of the university football teams around here. So, I tried to keep up my weight as high as I could, while getting my form analyzed. I got a lot of good feedback, tweaks to form, but he also told me that for how long I've been doing this, my form was fantastic. In fact, he came along through a few sets with me pointing out where I did things better than he typically did.

    Back/Bi's/Tri's (lbs x # of reps)

    Keiser Bi-Lateral Row Machine
    Warmup - 110 x 20, 120 x 20| 1 - 165 x 12 | 2 - 175 x 12 | 3 - 200 x 10

    Wide Grip Cable Lat Pulls
    1 - 140 x 12 | 2 - 150 x 12 | 3 - 160 x 12 | 4 - 160 x 10

    Hammer Strength Low Grip Row Machine
    1 - 160 x 12 | 2 - 180 x 10 | 3 - 185 x 10

    Bent Over Rows
    1 - 145 x 15 | 2 - 165 x 12 | 3 - 165 x 12

    Standing Straight-Arm Pulldowns
    1 - 55 x 12 | 2 - 65 x 12 | 3 - 65 x 12

    BB Good Morning - SLDL Supersets
    1 - 115 x 20, 185 x 15 | 2 - 125 x 20, 205 x 12 | 3 - 135 x 16, 205 x 12

    Bi/Tri Sets (1-0-4 tempo)
    Cable Skull Crusher Triple Dropsets - 1 - 62.5/55/47.5 x 10 each | 2 - 67.5/60/55 x 10 each
    Preacher Curl Machine - 1 - 125/110/90 x 10 each | 2 - 130/115/95 x 8 each

    Abs Circuit 2 - 3 Total Circuits (12 Reps per Exercise) 90 sec Rest betn Circuits

    BB Oblique Twists
    DB Side Bends (w/70 lbs)
    Lat Crunch on Hyperextension Bench (w/ 45 lbs)
    Twisting Hyperextensions
  20. 6/26/08 - Delts/Traps


    Now that I'm adding free weights in earnest again, I switched to seated BB press for the first time in some months. Well, compared to the last time I did it, I've made nice strength gains. I took it light at first, and pumped out rep after rep comfortably. The stress on my back was a little weird, but it was muscular fatigue, not the spinal thing. Once i get more comfortable with it, I hope that works itself out. I'm hopeful to get a growth boost with all the BB exercises. Got a better pump too than I have in quite a while.

    Delts/Traps(lbs x # of reps)

    Seated BB Shoulder Press
    Warmup - 2 Sets - 65 x 20, 85 x 20 | 1 - 95 x 15 | 2 - 105 x 12 | 3 - 115 x 11 | 4 - 135 x 8

    Lat Raises Supersets (2 Side DB's, 2 Front BB)
    1 - 25's x 12 | 2 - 55 x 15 each | 3 - 35's x 10 | 4 - 65 x 10

    Cable Straight Arm Reverse Flyes (Plates Per Side)
    1 - 15 x 12 | 2 - 15 x 12 | 3 - 15 x 12

    BB Upright Rows
    1 - 95 x 15 | 2 - 115 x 12 | 3 - 125 x 12 | 4 - 135 x 10

    DB/BB Shrugs Supersets
    1 - 110's/225 x 12 each | 2 - 110's/225 x 12 each| 3 - 110's/225 x 12 each | 4 - 110's/225 x 12 each

    Bi-Tri Sets - Heavy Sets Day (2-1-3 tempo)
    Reverse Grip BP (w/ spot)- 1 - 165 x 9 | 2 - 165 x 8 | 3 - 185 x 6 | 4 - 185 x 6
    Wide Grip BB Biceps Curls- 1 - 115 x 8 | 2 - 115 x 8 | 3 - 120 x 6 | 4 - 120 x 6

    Abs Circuit - 4 Total Circuits (15 Reps per Exercise) 90 sec Rest betn Circuits

    Hanging Leg Raises
    Cable Crunch (w/90 lbs)
    Flat Bench Double Crunch
    Decline Bench Sit-Ups
  21. 6/27/08 - Legs


    I cut my volume a bit today for a couple of reasons. First, I wanna get to where I cut the isolation movements down to 2 exercises, 3 sets each (which I did today). Now that squats are comfortably in and I am upping into my old working weights, I wanna focus more on getting the bulk of my workout from solid compounds. Looking for something at something like 10-12 odd working sets of compound leg variations and the 6 sets of isolation. It feels like a much more solid approach for the other bodyparts too. But, one workout at a time, LOL.


    Legs (lbs x # of reps)

    Squats (to parallel)
    Warmup - 2 Sets - 135 x 15, 225 x 15 | 1 - 265 x 15 | 2 - 275 x 15 | 3 - 285 x 15 | 4 - 295 x 15 (** that one hurt. Doubt I can 315 for 15. So, I can at least see myself starting to come toward a hypertrophy weight/rep range. )

    Single Leg Sissy Squats
    1 - BW+45 x 15 each | 2 - BW+45 x 15 each | 3 - BW+45 x 15 each

    Leg Extensions (per leg)
    1 - 120 x 12 each | 2 - 140 x 10 each | 3 - 155 x 10 each

    Single Leg Hamstring Curls (on Cybex laying machine) (Reps per Leg)
    1 - 150 x 15 | 2 - 180 x 10 | 3 - 180 x 10

    -----------

    Bi-Tri Sets - Supersets Day (3-1-3 tempo)
    Old School Lying Triceps Extensions - 1 - 55 x 15 | 2 - 65 x 13 | 3 - 65 x 12 | 4 - 75 x 10
    Seated BB Concentration Curls - 1 - 65 x 15 | 2 - 75 x 12 | 3 - 85 x 12 | 4 - 85 x 12
  22. 6/30/08 - Heavy Chest


    For a few weeks, I'm gonna add a high rep chest routine later in the week, to see if I can get some size by focusing on chest. So, this will be the last time I do this rep range. Gonna move down to a lower hypertrophy range on this workout, 8-10 reps, while keeping to all compounds high reps on the light day. We'll see how it works.

    Chest/Abs (lbs x # of reps)

    Incline BB Press
    Warmup - 115 x 20, 135 x 18 | 1 - 155 x 14 | 2 - 170 x 12 | 3 - 180 x 10 | 4 - 190 x 8

    Incline DB Flyes
    1 - 55's x 10 | 2 - 60's x 10 | 3 - 65's x 10

    Decline BB Bench
    1 - 185 x 12 | 2 - 205 x 10 | 3 - 225 x 10

    Decline DB Combo Flyes
    1 - 45's x 12 | 2 - 45's x 10 | 3 - 45's x 10

    Hammer-grip Frame Flat Bench
    1 - 275 x 8 | 2 - 255 x 10 | 3 - 225 x 12 | 4 - 205 x 15

    Bi/Tri Sets (1-0-4 tempo)
    Rope Triceps Press / Incline DB Curls Supersets - 1 - 67.5/35's x 15 | 2 - 75/40's x 13 | 3 - 75/40's x 13 | 4 - 75/40's x 12 |

    Abs Circuit - 4 Total Circuits (15 Reps per Exercise) 90 sec Rest betn Circuits

    Hanging Leg Raises
    Cable Crunch (w/90 lbs)
    Decline Reverse Crunch
    Decline Bench Sit-Ups
  23. 7/1/08 - Back


    Ah, just one of those suck kind of days. I didn't sleep well at all last night, and it showed today. Just felt tired. Even with a PWO NO powder, I really didn't feel anything come on in the way of energy until I got to abs. I did start adding a proper SLDL (well, what I consider proper), standing on a flat bench with the bar to get a full range of motion. I stuck with light weight and high reps to get the form and balance perfect, and will follow along in the same way as squats in the weeks to come.

    I did get a nice complement though. One of the guys who has been working out forever (he's 50 with the body of a 20 years old) told me he really appreciated how balanced my physique is, I asked what he meant and he told me that my calves, bi's, and neck are nearly equal in size, and that was excellent proportion a lot of guys who do not train properly never really get. I thought about my measurements, and sure enough. they are all within a 1/2 of each other. Now if I can just get a chest.

    Back/Bi's/Tri's (lbs x # of reps)

    Weighted Supine Rows
    Warmup w/25 lbs plate and elevated feet- 110 x 20, 120 x 20


    One Arm BB Rows, Front Grip (Reps per side, Plates only)
    1 - 50 x 12 | 2 - 50 x 12 | 3 - 60 x 10

    Wide Grip Lat Pulls Behind the Neck
    1 - 130 x 12 | 2 - 140 x 10

    CG Lat Pulls
    1 - 180 x 12 | 2 - 190 x 10

    Hammer Strength High Row Machine (Wt. per side)
    1 - 80 x 12 | 2 - 90 x 10 | 3 - 95 x 10

    Bent Over Rows
    1 - 155 x 12 | 2 - 155 x 13 | 3 - 165 x 12

    Standing Straight-Arm Pulldowns
    1 - 55 x 12 | 2 - 65 x 12 | 3 - 75 x 12

    BB Good Morning - SLDL Supersets
    1 - 115 x 15, 135 x 15 | 2 - 145 x 15, 135 x 15 | 3 - 155 x 13, 135 x 12

    Bi/Tri Sets (1-0-4 tempo)
    Cable Skull Crusher Triple Dropsets - 1 - 62.5/55/47.5 x 11 each | 2 - 67.5/60/55 x 9 each
    Overhead Cable Curls - 1 - 30/25/20 x 10 each | 2 - 30/25/20 x 10 each

    Abs Circuit 2 - 3 Total Circuits (15 Reps per Exercise) 90 sec Rest betn Circuits

    Hanging Oblique Raises
    DB Side Bends (w/50 lbs)
    Lat Crunch on Hyperextension Bench (w/ 25 lbs)
    Twisting Hyperextensions
  24. 7/2/08 - Delts/Traps


    Nice, short workout for me. With my newly reordered chest routine, my workout partner and I are reformulating how much I hit my shoulders. I'm gonna need anterior delts on the high rep day, and three days a week of hitting delts in some way (M, W, F), we're a bit afraid of overtraining them or making them overdeveloped at least, the way my delts tend to develop.

    What we decided to do is the following:

    M - Heavy Chest (Up the weights to a 6-10 max rep range for presses. Normal rep range for shaping movements.)
    T - Back
    W - Delts/Traps
    R - Legs
    F - Light Chest (keep weights to a 20 rep range for presses with no shaping. 3 sets each flat-incline-decline.)

    Weekend Rest

    Any opinion from you guys?

    Delts/Traps(lbs x # of reps)

    Seated BB Shoulder Press
    Warmup - 2 Sets - 65 x 20, 85 x 20 | 1 - 105 x 14 | 2 - 115 x 12 | 3 - 125 x 11 | 4 - 135 x 9

    Cable Lat Raises Supersets (2 Side, 2 Front)
    1 - 15 x 13 | 2 - 20 x 12 | 3 - 15 x 13 | 4 - 20 x 10

    Cable Straight Arm Reverse Flyes (Plates Per Side)
    1 - 15 x 12 | 2 - 15 x 12 | 3 - 15 x 15 (Hard set, Woohoo!!)

    Smith Machine Upright Rows
    1 - 125 x 15 | 2 - 135 x 12 | 3 - 135 x 13 | 4 - 135 x 12

    Leaning Cable Shrugs (Mimics a behind-the-back shrug)
    1 - 110 x 15 | 2 - 110 x 15 | 3 - 110 x 15 | 4 - 110 x 15
  25. 7/3/08 - Legs


    Another leg day rolls around, and its fun for all.

    I finally got up to 315, and as I expected I could only make it to 14 reps. So, its downhill from here, LOL. Still, I feel pretty good and got a nice sweat. I added SLDL's on my own, and want to get those to stay here for compound hammies or go to full deadlifts and leave SLDL's on back day. My workout partner and I do have a bit of a conflict. He doesn't like going past 275 on squats, even at our rep range. He'd much rather focus on high weight leg press (He does 1650 for reps). But, I so want to get away from leg press for a while. Oh well, common ground will be found, somewhere.

    Tomorrow is high volume chest. I hope it feels as good as Ray says it will.

    Legs (lbs x # of reps)

    Squats (to parallel)
    Warmup - 2 Sets - 135 x 15, 225 x 15 | 1 - 275 x 15 | 2 - 295 x 15 | 3 - 305 x 15 | 4 - 315 x 14

    Single Leg Sissy Squats
    1 - BW+45 x 15 each | 2 - BW+45 x 15 each | 3 - BW+45 x 15 each

    Single Leg Extensions (per leg)
    1 - 120 x 12 each | 2 - 130 x 12 each | 3 - 155 x 10 each

    Single Leg Hamstring Curls (on Cybex laying machine) (Reps per Leg)
    1 - 140 x 15 | 2 - 160 x 13 | 3 - 180 x 11

    Elevated SLDL's (Standing on a bench)
    1 - 135 x 10 | 2 - 155 x 10 | 3 - 185 x 10 | 4 - 205 x 10

    -----------

    Bi-Tri Sets - Supersets Day (3-1-3 tempo)
    Old School Lying Triceps Extensions - 1 - 65 x 14 | 2 - 75 x 13 | 3 - 75 x 12 | 4 - 80 x 10
    Seated BB Concentration Curls - 1 - 65 x 15 | 2 - 75 x 12 | 3 - 85 x 12 | 4 - 85 x 12
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