Dunimous Training Log

dunimous

Board Supporter
Hey guys I just decided I would keep a log here of my workouts. I am no vet so I wouldn't recommend using my workouts. I am still in the process of finding out what works best for me. I just finished training under The Iron Addict and I am still using a routine some what based on what he gave me. I am always up for hearing constructive criticism so if you think I should change something in my workouts tell me.

Wed- 2/15
Chest/tri's today- Weight 210
Bench-
45x15
135x10
185x5
225x3
255x3(New PR!)
225x6
(Didn't have a spotter so I didn't want to push it to much)

DB Incline-
85x6x2

Tri work....

I was really happy with my PR today because the last time I maxed out I got 250x1 and that was about 1.5 months ago.
 
Fri- 2/17
Legs/Back-
Box Squats- (about 1-2" below parallel)
45x12
135x8
185x8
225x5
275x3
315x3
275x8


Wide Grip pull downs-
170x6x3

T-Bar rows 135x8x3(alternating grips)

Bicep work...

Todays workout went pretty good except for the fact that someone stole my water bottle and I forgot my belt at home.
 
2/21- Chest/tris/shoulders Weight-212 (Bad Weekend...)
Bench-
45x12
135x8
185x5
225x3
245x2
265x1
275x1
225x8
(again no spotter so couldn't push it to much)

60 second chest stretch

incline/shoulder press(70-80degrees)
70x10x2

Hammer strength decline bench
270x8
320x6x2

Side Laterals-
25'sx6x4

Skull crushers-
65x8x3
 
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2/22 - Legs/back/bis

Squats-
45x12
135x8
185x5
225x5
275x6
295x4
315x2

Rack Pulls-2" below knees
315x8
405x6

Widegrip pull downs
190x6x2

DB rows-
85x8x2

Drop set of bis

Didn't feel 100% today thats why it wasn't that long of a workout
 
2/24- CHest/Tris 211lbs

DB flat bench
40x12
60x8
85x5x5
(Should of used the 90's)
60second chest stretch

Incline Barbell(havent done this in probably 3 months and was never good at it in the first place)
135x10
185x5
135x12

Dips(Havent done these in a long time either.)
BWx8
+25x8
+45x8
45second stretch

Tris....
 
2/27- 211lbs Back/Bis

Deadlifts (belt/no straps/all reps paused at bottom)
45x12
135x10
225x8
315x3
365x5(New PR!!! 365 was my max last time I maxed out in November)
315x6 off 3" platform (to work on the bottom of the lift)

BB Row-
135x8
185x6
185x6

Lat Pulldowns (Wide as possible)
160x8
160x8
160x8

Tried some new cable machine that does seated rows with each hand independent
60x12

Preacher Curls
65x6x3


I decided to switch to a new workout split that goes like this...
Monday- Back/Bi's
Tuesday-Chest/tris
Wednesday- Legs/Abs
Friday- Shoulders/Tris/bis

I am trying to get my arms to catch up and I have never gave them there own day so I am going to try it for a while and see how it goes.
 
2/28 Chest/Tri's 208lbs(worked out first thing in the morning without really eating... will never do this again)
Bench-
45x12
135x10
185x10(Wide as possible)
225x3(wide as possible but stopped at three because it was hurting my wrist)
225x6(index fingers on rings)
225x6(pinky on rings)

Incline db press
65x12
45second chest stretch
70x10

Dips
BWx10
BW+45x8
BW+90x6
BW+90x6

Cable flies
30x15x2

French DB press(the one where the db is behind your back and your pressing it up)
45x10
60x8
60x8

DB skullcrushers
20x8
20x8

Well todays workout sucked... I woke up several times throughout the night and then I didn't really have a meal before working out. I think the weight is down just because I usually take my weight later in the day.
 
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