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SkRaw85 Training Log

6/13/18
Legs hyper and abs

Seated calf raise (varying stance):
110x20x5

Standing rope crunch:
150x40
180x20
200x15
150x25

HS single leg extend:
32x15 per leg
57x15
67x10

Machine standing single leg curl:
60x15 per side
80x15
110x8
 
6/14/18
Back and bis hyper

Mag grip pull down:
180x15 reg width
180x10 ultra wide
200x10 close neutral
170x10 reg underhand

V grip cable curl:
160x10x2
140x10

Incline alt Db hammer curl:
40’sX10 per arm
35’sX8
30’sX10

Chest support tbar machine (bench width grip and 3 sec hold):
110x10
135x6x2

Ab wheel rollout:
20,15,10

Standing db curls:
25’sX15 per arm
20’sX10
 
6/15/18
Speed bench and tris

Bench:
175x3x10
(45% of new 1RM)

JM press:
225x5
275x5
295x3 PR

Db tri oh extension:
60x10 per arm

Tri rope press down:
200x12
220x8
240x6
 
6/16/18
Shoulders

Seated B.B. behind the head OHP:
45x10
135x5
225x2 PR
205x4
185x7

Db alt shrug:
100’sX10 per side
150’sX3
122’sX10
112’sX10

Db rear delt fly:
40’sX10x3

Db alt front raise:
50’sX8 per side
40’sX8
30’sX6
 
6/20/18
ME chest

Incline B.B.:
45x10 slow stretch
135x5 slow
225x5 slow
305x2 PR, RPE 8
295x3
275x3
225x8

Pec deck:
300x5x3

Decline cable fly:
140x10x2
160x8
 
6/21/18
Back and bis

S bar curl:
70x10
90x10,6

Chest support row:
135x10
225x7
180x10

Cable lat pushdown (ultra wide):
180x10
200x10
220x10

Straight bar cable curl:
110x20
140x10
160x8
 
6/22/18
Test the waters. No squats or deads in a little over 2 months due to pinched sciatic. Baby steps.

Low bar squat:
45x15
135x10

Hi bar parallel box squat:
135x10
185x10
225x10x2
 
6/25/18
Recovering from the plague. Should have waited another day. Strength diminished and shaky. I knew better when I woke up but still went.

Decline bench:
135x10
315x1
225x15x2
 
SkRaw85 said:
6/25/18
Recovering from the plague. Should have waited another day. Strength diminished and shaky. I knew better when I woke up but still went.

Decline bench:
135x10
315x1
225x15x2
Click to expand...
Yeah sounds like me. I know i shouldnt but fck it im going anyways lol
 
SkRaw85 said:
Stubborn huh? Lol. All is know is that it’s going to be a long day at work....
Click to expand...
Yeah thats how it always ends up. Work sucks and you feel like crap cause you blew your load on the workout in the morning while sick. But hey at least you got a workout in
 
christ83189 said:
Hey thats what matters lol
Click to expand...

Hard headed lol. I know it’s just a temporary stink but it still messes with my head hard when today’s schedule was to decline 405 and just hoisting 315 for a single is a struggle. The fight for 405 is just that, but I’m gonna wreck its world soon.
 
SkRaw85 said:
Hard headed lol. I know it’s just a temporary stink but it still messes with my head hard when today’s schedule was to decline 405 and just hoisting 315 for a single is a struggle. The fight for 405 is just that, but I’m gonna wreck its world soon.
Click to expand...
Yeah you're closer than i am but thats my next goal for bench too. I feel like im starting to make progress a little faster now though. Adding reps here and there and the weights are moving faster. Hopefully be able to get back to 365 sooner than later and then smash 4 plates
 
christ83189 said:
Yeah you're closer than i am but thats my next goal for bench too. I feel like im starting to make progress a little faster now though. Adding reps here and there and the weights are moving faster. Hopefully be able to get back to 365 sooner than later and then smash 4 plates
Click to expand...

Just don’t get sick and flush all the gains down the toilet and you’ll be just fine.
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6/28/18
Shoulders

Seated Db ohp:
45’sX10
100’sX5
90’sX8x2

Db shrug:
100’sX20
112’sX20
100’sX20

Db rear delt flys:
40’sX10
30’sX10x2
 
6/29/18
DE chest and tri

Speed bench (varying grips):
185x3x10 vs monster mini bands PR

Db French press:
90x22,15,15

Db crush press:
80’sX10x2

Tri rope pushdown:
200x10x2

Pec deck fly:
300x6x2
 
6/30/18
Back and bis

One arm Db row:
80x10
150x10,10,8 volume PR

Alt Db hammer curls:
50’sX10 per side
60’sX6,5

Lat pull down:
200x10,8 ultra wide mag grip
200x6 close neutral

Single arm cable curl:
40x10 per arm
30x15
 
7/3/18
Chest ME

Floor press:
135x10
225x5
315x1
405x1 fail
Fahk failure, rage sets in
405x2 lifetime PR

DB hex press:
160x20 (total weight)
180x12,6

Tri rope pushdown:
240x7 full stack
220x7
200x7


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7/4/18
Dynamic Shoulders/traps and abs

Alt Db shrug with 2 ct pause:
90’sX10 per side
75’sX10
70’sX10

Db Ahrens press:
40’sX20
30’sX15,15

Kneel rope crunch:
240x15,11,10 Full stack

Face pull:
150x10x3
 
7/6/18
DE chest and tris

Speed bench vs monster minis doubled:
185x3x10(last set was 5 reps) 10 sec rests, varying grips

Ez bar skull crushers:
130x10,10,7 all slow reps

Decline cable fly:
160x10 (total weight)
180x10
200x6
 
7/8/18
First time deadlifting in 3 months

RDL warmups:
135x10

Sumo dead:
225x10
315x5

Con dead:
315x10,8,

Dual cable row:
210x10x3

Ultra wide mag Lat pull down:
180x10,7
 
I’m 90% sure I could have gotten a second rep but I was stoked for 1 and called it a day lol. Going to go for 2 next week I think.
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7/10/18
Quicky abs and bis

Standing rope crunch:
200x20
240x12,10
220x10

Straight bar cable curl:
80x20,15,15
70x12

Decline Russian twist:
20,20,20
 
7/11/18
Shoulders traps

Db ohp:
60’sX10
100’sX7,7,3

Db shrugs:
100’sX20x3

Db front raise:
45’sX7 per side
40’sX8
35’sX8

Seated Db rear delt fly:
40’sX10
35’sX10
 
7/13/18
DE chest tris

Speed bench vs monster mini doubled:
Warmup bar/bands
185x3x10 varying 3 diff grips

JM press:
225x5,7,7

Rope pushdown:
240x8,6
200x8
 
7/17/18
Chest ME and tris

Incline B.B.:
45x10
135x10
225x5
315x2,2,1 PR
275x3

Db oh tricep extend:
50x15x2 per arm
40x25

Pec deck:
300x10,8

Rope pushdown:
240x8,6
 
7/19/18
Back and bis

Db concentration curls:
30’sX10 per side
40’sX10
35’sX5
30x10

Chest support t bar row:
135x10
225x5x3
270x3

Lat cable pull down:
210x7 ultra wide
210x7 close grip
210x7 shoulder wide

Cable lat pushdown:
160x10 ultra wide
180x10 shoulder wide
200x7 close
 
7/25/18
ME chest

Decline barbell:
225x10
315x8
365x3
405x1

Db seated/bent over rear delt fly:
30’sX10
40’sX10
50’sX4

Tri rope pushdown:
200x12
220x8
240x5

Kneel cable crunch:
240x10,6,4

Lat cable pushdown (wide):
200x8,5
180x5

Db oh tri extend:
50x10 per arm
60x6
 
7/27/18
Skwaats

Hi bar:
135x10
225x10
315x5
405x2,1 belt
335x2
245x6
225x8

Seated calf raise (varying stance):
155x18
200x15
245x5
200x10
110x18
 
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