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Training Logs An area to document your training in a journal-format to help benefit others from your routines.
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06-18-2009, 04:01 PM
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#181 (permalink)
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Flyweight
Join Date: Dec 2006
Posts: 481
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Leg consistency wise.. I suck.
I'll do good working out for three weeks with my lower body and I'll see improvement but I like expect a bigger improvement then this gradual light improvement from workout to workout.
Every time I go into the gym and load up the barbell with my squat weight, it discourages me and kind of makes me tell myself "go do something you're good at instead of looking pathetic".
Quote:
Originally Posted by wukkadb
It's ok, not everyone can be strong like me and do 238x5 on a bad day.
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lmao. |
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06-18-2009, 04:34 PM
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#182 (permalink)
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Das Übermensch
Join Date: Jan 2007
Location: San Diego, CA
Posts: 7,630
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Stop being a *****! Squatting is a mental thing more than anything, same with deadlifts. You really just have to be humble, and be tough during your workouts.
Don't stop squatting.
__________________
What a stud
Quote:
Originally Posted by swpthleg
The power of Aleks, his small baby and pimp hardcore dogs has granted you useful insight, my friend.
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06-19-2009, 01:31 PM
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#183 (permalink)
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Flyweight
Join Date: Dec 2006
Posts: 481
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06.19.09
06.19.09
Volume Chest, Volume Traps (AM)
Incline Bench (60 second intervals)
(115) 2x10, 5x6, 2x8, 2x6, 1x5, 1x6, 1x4, 1x7
100 total reps (19:57 min)
Hammer Strength Incline Press (60 second intervals)
(140) 2x10
Cable Press (90 second intervals)
(45) 1x10
(60) 1x10
(80) 1x10
Behind-Back-Shrugs
(95) 1x15
(115) 1x12
(135) 1x12
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06-22-2009, 01:49 PM
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#184 (permalink)
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Flyweight
Join Date: Dec 2006
Posts: 481
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06.22.09
Quote:
Originally Posted by -GSP-
06.15.09
Heavy Chest, Traps (AM)
1. Flat DB Press (3 minutes)
*(50) x 12, (60) x 8, (70) x 8, (80) x 4
*(65) x 8
2. Incline BB Press (1:30 intervals)
*(135) x 6, (135) x 6, (135) x 6, (135) x 6
3. Hammer Strength Press
*(90) x 12
*(180) x 8, (180) x 8, (180) x 8
4. Barbell Shrugs
*(185) x 20
*(225) x 12, (275) x 12, (315) x 8
5. OH Barbell Shrugs
*(45) x 15 x 3
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06.22.09
AM: Heavy Chest and Traps
chest:
1. Flat DB Press
* 50x15, 60x10, 70x9, 80x5
2. Flat BB Press
*185x5, 160x6
3. Incline BB Press
* 140x6, 145x6, 155x6, 160x4
4. Hammer Strength Press
* 180x10, 180x10
traps:
1. Barbell Shrugs
*185x20, 225x15, 275x12, 315x8
2. OH Barbell Shrugs
*45x15x2
Last edited by -GSP- : 06-23-2009 at 11:50 AM.
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06-22-2009, 07:31 PM
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#185 (permalink)
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Das Übermensch
Join Date: Jan 2007
Location: San Diego, CA
Posts: 7,630
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185x5, nice. Strong benching.
__________________
What a stud
Quote:
Originally Posted by swpthleg
The power of Aleks, his small baby and pimp hardcore dogs has granted you useful insight, my friend.
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06-23-2009, 11:47 AM
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#186 (permalink)
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Flyweight
Join Date: Dec 2006
Posts: 481
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06.22.09
PM: Heavy Shoulders, Light Triceps
shoulders:
1. Strict Press
*95x10, 115x6, 125x4, 130x3
2. Side Lateral Machine
*80x10, 95x10, 110x6, 110x6
3. Side Laterals -- DB's
*25x8, 25x8
4. Push Press
*155x2
triceps:
1. V Bar Pressdown (Single Pulley)
*42.5x10, 47.5x10, 52.5x10
2. Straight Bar Pressdown (Single Pulley)
*52.5x10, 52.5x10, 57.5x8
3. Cable Rope Extensions OH (Single Pulley
*27.5x10, 27.5x10, 32.5x8
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06-23-2009, 11:51 AM
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#187 (permalink)
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Flyweight
Join Date: Dec 2006
Posts: 481
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06.23.09
Quote:
Originally Posted by -GSP-
06.16.09
Heavy Back (AM)
1. Wide Grip Lat Pulldowns
*WARM UP: 70x10, 85x10
*(115) x 8, (130) x 8
*DROP Set: (145) x 6, (100) x 5
2. Bent Over Row
*(95) x 10, (115) x 5 x 2
*(135) x 7 x 3 + straps
3. Hammer Strength Pulldown
*(90) x 15, (140) x 8
*(180) x 8 x 2
4. Wide Grip Lat Pulldowns
*(100) x 8 x 2
5. DB Rows (each arm)
*(70) x 9 x 3
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06.23.09
AM: Heavy Back, Abs
back:
1. Wide Grip Lat Pulldowns
Warm up: 40x6
Working: 100x10, 115x8, 130x8, 145x6, 130x5
2. Bent Over Row
Warm up: 95x15
Working: 115x7, 135x6x2 (dynamic)
3. Hammer Strength Lat Pulldown
Warm up: 110x20
Working: 160x10, 180x10
4. Iso Front Lat Pulldown
Working: 180x8
abs:
Ab Circuit: (no rest)
Reverse crunch: 20
Crunch: 20
Reverse crunch: 10
Crunch: 10
Reverse crunch: 5
Crunch: 5 |
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06-25-2009, 01:02 PM
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#188 (permalink)
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Flyweight
Join Date: Dec 2006
Posts: 481
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06.23.09
06.23.09
PM: Heavy Biceps
1. Barbell Curls
*Warm up: 65x12
*85x6, 95x5, 100x2
2. Concentration Curls
*35x7 (r/l), 35x7 (r/l)
*45x4 (r/l), 45x4 (r/l)
3. Hammer Curls
*45x8 (r/l)
*50x6 (r/l)
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06-25-2009, 01:04 PM
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#189 (permalink)
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Flyweight
Join Date: Dec 2006
Posts: 481
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06.25.09
Quote:
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Originally Posted by -GSP-
06.18.09
Heavy Legs (AM)
- Barbell Squats -
(135) 2x5
(145) 1x6
(150) 1x6
(160) 1x5
(165) 1x5
(175) 1x2
(155) 1x2
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06.25.09
AM: Heavy Legs
1. Back Squat (2 min intervals)
*135x5
*155x5
*165x5
*175x5
*185x3
2. Front Squat (2 min intervals)
*115x6, 115x6
Last edited by -GSP- : 06-25-2009 at 01:06 PM.
Reason: QUOTING for PR's
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06-25-2009, 01:09 PM
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#190 (permalink)
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Flyweight
Join Date: Dec 2006
Posts: 481
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06.25.09
Quote:
Originally Posted by -GSP-
06.17.09
Volume Delts, Abs (AM)
A) Superset #1 (2 minute intevals)
-Strict Press: (95) 3x8
-DB Press: (40) 2x6, 1x4
B) Superset #2 (1:30 intervals)
-DB Upright Rows: (20) 4x12
-Cable Laterals: (20) 2x8, (30) 2x6
C) Seated Laterals
(15) 2x12
(20) 2x8
D) Seated Front DB Raises
(20) 1x10
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06.25.09
PM: Volume Delts
delts
1. Arnold Presses (90 seconds)
*(30) 4x12
2. superset: A1 & A2
*A1: Lateral Raises ~ (15) 4x12
*A2: DB Uprights ~ (20) 4x10
3. Strict Press
*(100) 1x8 |
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