Ab_power's Training Log

Training Training Logs
1

Thursday may 1st, 2005

Squats

95 x 5
115 x 5
135 x 5
155 x 5
175 x 5

Bench press

95 x 5
115 x 5
125 x 5
135 x 5
155 x 5

DB Rows

40 x 5
50 x 5
55 x 5
60 x 5
70 x 5

Calories consumed: 3800

2

Ok, so I have been training. I’ve been logging my workouts at lifterlog.com but it crashed, it’s all gone now. But I have been making Progress

3

06/13/2008

Arms

DB Bicep Curls

25lbs x 10
30lbs x 10
35lbs x 8
40lbs x 5

DB Preacher curls

25lbs x 10
25lbs x 10
25lbs x 10

Pinwheels

35lbs x 7
35lbs x 7
35lbs x 7

Incline DB Curls

20lbs x 10
20lbs x 10

Weighted Dips

bw x 10
bw+20lbs x 8
bw+35lbs x 8
bw+45lbs x 8

Skullcrushers

40lbs x 10
50lbs x 8
50lbs x 8
60lbs x 5

Pushdowns

90lbs x 10
90lbs x 10
90lbs x 10

1-arm DB extension

20lbs x 8
20lbs x 8
20lbs x 8

4

06/17/2008

Squats

115 x 5
135 x 5
155 x 5
175 x 5
195 x 5 (PR +20lbs)

Benchpress

95 x 5
115 x 5
135 x 5
145 x 5
165 x 5 (PR +10lbs)

Pendlay Rows

95 x 5
115 x 5
115 x 5
115 x 5
135 x 5

5

06/21/2008

Incline DB Press

30lbs x 10
40lbs x 5
45lbs x 5
50lbs x 5
55lbs x 5

Deadlifts

135 x 5
155 x 5
185 x 5
205 x 5
225 x 5
245 x 5

Leg Curls (fast up, 3 seconds down)

90lbs x 3
90lbs x 3
90lbs x 3
90lbs x 3
90lbs x 3
90lbs x 3
90lbs x 3
90lbs x 3

6

Arms

DB Bicep Curls

25lbs x 10
30lbs x 8
35lbs x 7
35lbs x 6

DB Preacher Curls

25lbs x 10
25lbs x 9
25lbs x 7

Pinwheels

35lbs x 6
35lbs x 5
35lbs x 5

Incline DB Curls

25lbs x 6
25lbs x 5

Close-grip bench lockouts

115 x 10
135 x 5
135 x 5
135 x 5
135 x 5

1-arm DB extension

20lbs x 8
20lbs x 8
20lbs x 8

Pushdowns

80lbs x 10
90lbs x 10
90lbs x 10

7

06/24/2008

Benchpress

95 x 5
115 x 5
135 x 5
145 x 5
170 x 3 PR (+5lbs)
135 x 8

Squats

115 x 5
135 x 5
155 x 5
175 x 5
205 x 3 PR (+10lbs)
155 x 8

BB Rows

65 x 5
85 x 5
95 x 5
115 x 5
145 x 3 PR (+10lbs)
115 x 8

8

07/03/2008

First day back from vacation, felt like training arms.

BB Curls

50lbs x 10
60lbs x 8
60lbs x 8
70lbs x 5

DB Preacher curl

25lbs x 6
25lbs x 6
25lbs x 6

Pinwheels

30lbs x 6
30lbs x 6
30lbs x 6

Incline DB curls

20lbs x 10
20lbs x 7

Tate press

20lbs x 10
25lbs x 10
25lbs x 10
30lbs x 8

Cable Pushdowns

70lbs x 10
80lbs x 10
90lbs x 10
100lbs x 7

1-arm DB extension

20lbs x 5
20lbs x 5
20lbs x 5

9

07/07/2008

Squats

115 x 5
135 x 5
155 x 5
185 x 5
205 x 5

Benchpress

95 x 5
115 x 5
135 x 5
145 x 5
155 x 5
165 x 3

BB Rows

85 x 5
95 x 5
105 x 5
115 x 5
145 x 5

10

BB Military Press

65 x 5
75 x 5
85 x 5
95 x 5

Deadlifts

135 x 5
155 x 5
185 x 5
205 x 5
255 x 5

Face pulls

50lbs x 10
60lbs x 10
70lbs x 10
70lbs x 10

DB Rear delt flies

15lbs x 10
15lbs x 10
15lbs x 10
15lbs x 10

11

DB Curls

25lbs x 10
30lbs x 8
35lbs x 6
35lbs x 5

DB Preacher Curls

Upped these, been doing 25lbs the last couple of weeks

30lbs x 4
30lbs x 4
30lbs x 4

Pinwheels

35lbs x 5
35lbs x 6
35lbs x 6

Bicep Curl machine dropset

70lbs x 15
50lbs x 10
30lbs x 10
25lbs x 10
20lbs x 20

DB tricep extension

15lbs x 10
20lbs x 10
20lbs x 8
25lbs x 6

Pushdowns

100lbs x 10
100lbs x 10
100lbs x 10

12

Mentally preparing for wednesday’s PRs

13

Benchpress

95 x 5
115 x 5
135 x 5
155 x 5
170 x 3 (Smooth and fast, should of done more)
135 x 8

Olympic squats

115 x 5
115 x 5
135 x 5
155 x 5
175 x 5
215 x 2
155 x 10

BB Rows

65 x 5
85 x 5
95 x 5
115 x 5
135 x 5
135 x 3
115 x 8

DB Rows

50lbs x 17

14

DB Curls

25lbs x 10
30lbs x 8
35lbs x 6
35lbs x 6

DB Preacher Curls

30lbs x 5
30lbs x 5
30lbs x 5

Hammer Curls

35lbs x 5
30lbs x 8
30lbs x 8

Machine Curls

70 x 10
50 x 8
30 x 7
50 x 8

Seated Calf-Raise (2 plates)

10x10

15

Benchpress

95 x 5
115 x 5
135 x 5
155 x 5
170 x 4

Olympic squats

115 x 5
115 x 5
135 x 5
155 x 5
185 x 5
205 x 4

BB Rows

70 x 5
95 x 5
115 x 5
135 x 5
150 x 5

DB Rows

55lbs x 20

16

BB Military Press

65 x 5
75 x 5
85 x 5
100 x 5

Light Squats

135 x 5
135 x 5
155 x 5
155 x 5

Deadlifts

135 x 5
155 x 5
205 x 5
265 x 3