[][][][]---Achilles&Jimbo---[][][][]

Training Training Logs
101

[u] BACK AND BICEPS [/u]

DEFICIT DEADS: 135X8, 225X5, 315X5, 405X5, 500X3, 550X1, 565XFAIL.
[i] Pulls were really easy today, especially the 500x3. I should have had that 565, Im sure ill get it next week. Next week is also the closer to my deficit deads cycle, Im excited to see where Im at on the floor.[i]

PREACHER CURL: 95X12, 115X10, 135X8, 115X10

BENT OVER ROWS: 135X15, 185X15, 225X12, 275X8

HAMMER CURLS: 60X12, 70X10, 80X10

CABLE ROWS: 14PLATES X 15, 16PP X 12, 18PP X 12 RACK X 8

CONCENTRATED CURLS: 60X12, 70X12, 80X10, 100X6

HS BACK: 2PPX15, 3PPX10, 4PPX8 (ONE ARM AT TIME)

PIN WHEEL, SOME X SOME

DONE SON. supps get in friday. Tomorrow looking to get some high volume in on back squats.

102

Legs & Shoulders

Hack Squat - 405x10, 495x10, 585x8

Back Squat - 135x10, 225x5, 225x5, 275x3, 315x1

Standing Military Press - 135x6, 135x6, 155x5, 185x3

Db Arnold Press - 55x10, 60x5, 70x5

Hammy Curls - 2 sets of 10 laying and 2 sets of 10 seated with x weight

Protein Shake

103

[u]LEGS AND SHOULDERS[/u]

HACK SQUAT: 450X10, 545X10, 630X10

BB SQUATS: 135X10, 225X10, 315X10, 405X6, 455X2, 500X1

MILITARY PRESS: 135X10, 185X10, 185X8, 225X5

ARNOLDS: 60X12, 70X10, 80X8

HAMMY CURLS: SOME X SOME

LYING HAMMY CURLS: SOME X SOME

[i] had to end early today to go to class -_-

Supps got in today though pretty excited to see how this month turns out now. [/i]

104

jesus christ.

105

Oh You are Catholic too? Good shit!

106

[u] CHEST AND TRICEPS [/u]

BB BENCH: 45X15, 95X15, 135X10, 225X10, 225X5, 225X5, 275X5, 315X3, 315X3, 225X10
Shoulder was sore so just did more volume

INCLINE DB: 90X12, 100X10, 110X8

DECLINE CGBP: 225X10, 275X8, 225X10

TRICEP DB OVERHEAD: 45X10, 50X8, 55X8, 45X10

DB PRONATED FLYS: 45X12, 50X12, 55X12, 55X12

TRICEP MACHINE: SOME X SOME

TRICEP EXT: RACK X 12, RACK X 12, RACK X 10

PEC DEC: SOME X SOME

Felt good to have surge back in my life, and o yeah PWOD!

107

Chest & Tri’s

Bench - 135x10, 185x5, 225x3, 245x3, 275x2, 295x2

Incline DB Bench - 60x10, 70x10, 90x2

Decline Close Grip - 185x10, 225x2 (shoulder was feelin rough)

Tricep Overhead Machine - 3 sets of 10 with increasing weight

Prognated Grip DB Fly’s - 30x10, 30x10, 30x10

Tricep Machine - 3 sets of 8 with x weight

Tricep Cable Pushdown - 3 sets of 6 with whole stack

Peck Dec Fly Machine - 2 sets of 10

SURGEE

108

Back & Biceps

Defecit Dead lift - 135x10, 225x5, 315x5

Rack Pulls - 405x10, 495x5

BB Curls - 95x10, 115x6, 135x3

Seated Incline DB Curls - 35x10, 35x10, 40x5

Preacher Hammer Curls - 40x8, 40x8

Standing Hammer Curls - 45x10, 45x10

Concentrated Curls - 35x10, 35x10, 40x10

Lat Pull Downs - 3 sets of 10 with x weight

Row Machine - 3 sets of 10 with x weight

SURGE

109

[u]CHEST & TRICEPS [/u] - Sunday

FLAT BB: 45X15, 135X15, 225X10, 245X5, 275X5, 295x5, 315X4, 225X10

HS INCLINE: 2PPX12, 3PPX12, 4PPX10

DECLINE CGBP: 225X10, 225X10, 275X8, 225X10

TRICEP V-BAR: STACK X12, STACK X12, STACK X12

REVERSE TRICEP EXT(SINGLE): SOME X SOME

TRICEP DB EXT (SINGLE):35X10, 40X10, 45X8

DIPS: BWX10 X 3

PEC DEC: SOME X SOME

SURGE

110

Back & Bi’s

Defecit Deadlift - 135x10, 225x5, 315x5, 365x3, 405x1, 425xfail

EZ Bar Preacher Curl - 90x8, 90x8, 110x4

Bent Over BB Rows - 135x12, 185x10, 225x10, 275x5

Concentrated Curls - 40x10, 40x10, 50x5

Lat Pulldowns - 4 sets of 10 with increasing weight

Hammer Curls - 50x10, 60x8, 70x5

T-Bar Rows - 2 platesx10, 3 platesx5, 3 platesx5

Standing Double Cable Curl - 50x10, 60x10, 60x10

SURGEEE

111

[u] BACK BICEPS AND THE FOREARMS [/u]

DEFICIT DEADLIFTS: 1135X10, 225X5, 315X5, 405X5, 500X4, 550X1
Stopped here but had more in the tank. Tomorrow is a big squat day. Next week we are back to the floor for deads, shit will hit the fan

EZ BAR CURLS: 95X12, 115X10, 115X10, 135X6

BENT OVER ROWS: 135X15, 185X15, 225X10

CONCENTRATED CURLS: 60X12, 70X12, 80X10, 100X5

LAT PULLS: SOME X SOME

HAMMER CURLS: 60X10, 70X10, 80X8

SURGE + PWOD

[i] Lots of energy in my lifts lately. Its amazing how much a difference i feel when i am religiously taking my whey protein throughout the day. My other supps should be kicking in this week so hellzer yeah.

112

Legs & Shoulders

Back Squat - 135x10, 225x10, 225x6, 275x5

Standing Military Press - 135x8, 135x6, 155x5

Hack Squat - 405x10, 495x10, 675x2

Hammer Strength Shoulders - 2platesx10, 2platesx5, 2platesx10

Laying Hammy Curls - 100x15, 100x10, 100x10

Seated Hammy Curls - 90x10, 90x10

Rear Delt Machine - 60x10, 60x10, 80x5

Calves On Hack Squat - 315x10 (single leg) 315x10 (single leg) 315x10 (single leg)

Surgee

113

Chest & Tri’s

DB Flat Bench - 60x10, 85x10, 100x5, 100x5

Decline Bench - 185x5, 225x5, 225x5, 135x12

EZ Bar Skull Crushers - 90x8, 90x8

Incline BB Bench - 135x10, 185x5, 185x5

Tricep Machine - 110x10, 110x10, 110x6

Prognated Grip DB Fly’s - 30x10, 30x10, 30x10

Overhead Tricep Machine - 120x10, 150x8, 170(whole stack)x6

Tricep Cable Pushdown - 100x10, 100x10

SURGEE

114

Back & Biceps

BB Curls - 95x10, 115x8, 95x10

Rack Pulls - 135x10, 315x10, 405x10, 495x5, 585x1

Hammer Curls - 45x10, 60x10, 70x5, 80x5

Bent Over BB Rows - 135x10, 185x10, 225x10, 275x5

Preacher DB Curls - 40x8, 50x5, 40x10

Lat Pulldowns - 120x12, 120x10, 140x8

Concentrated Curls - 50x8, 50x8

SURGEEE

115

[u] CHEST [/u]

BB FLAT: 45X10, 135X10, 225X10, 275X5, 295X5, 315X3, 225X5

INCLINE DB: 90X12, 100X10, 110X10, 115X8

BB DECLINE: 225X10, 225X10, 225X10, 275X5, 275X5

SHRUGZ: SOME X SOME

INCLINE PRONATED FLYS: 45X12, 50X12, 55X12

PEC DEC: SOME X SOME

Took it easy today, tomorrow is a big day. Back to the single muscle per day part of my lifting cycle. Tomorrow night is also my first day back to pulling from the ground. I will stay on the floor for about 6-8 weeks before i begin another deficit deads cycle.

116

Back

Deadlift - 135x10, 225x5, 315x5, 405x2, 455xfail

Lat Pulldowns - 120x15, 120x15, 120x12, 120x12

Bent Over Rows - 135x10, 185x10, 225x5

Hammer Strength Pulldowns - 2 plates x 10, 3 plates x 5, 3 plates x 5

Hammer Strength Rows - 2 plates x 10, 3 plates x 5, 3 plates x 5

Forearm DB Rolls - 25x30, 40x10, 40x10

Cable Rows - 120x15, 140x10, 140x10

Surgeeeee

117

Shouldersss

Seated Milatary Press - 135x10, 135x8, 155x5, 185x3

Shoulder Press Hammer Strength - 2 platesx5, 3 platesx2, 2 platesx5

DB Shrugs - 120x12, 120x15, 120x12

Rear Delt Fly’s - 25x15, 25x15, 25x15

Shrug Hammer Strength Machine - 2 platesx10, 3 platesx10, 4 platesx10, 5 platesx10, 3 platesx10

Upright Row Hammer Strength Machine - 1 platex10, 1 platex10

Rear Delt Machine - 40x10, 50x10, 50x10

Barbell Shrug Superset - 405x10, 315x10, 225x15, 135x20 (all one set)

SURGEE

45 Minutes Walking On Treadmill at alternating inclines

118

Biceps & Triceps

EZ Bar Preacher Curl - 70x10, 70x10, 90x8

EZ Bar Skull Crushers - 90x10, 90x10

DB Skull Crushers - 40x10, 40x8

Hammer Curls - 45x10, 55x10, 65x6, 75x5

Tricep Pushdown Machine - 90x15, 110x10, 110x8

Bicep Curl Machine - 90x10, 90x10, 90x10, 90x10, 90x6

Over Head Tricep Machine - 110x15, 150x10, 170(whole stack)x8

Incline Seated DB Curls - 35x10, 40x10, 50x6

Tricep V-bar Cable Push Down - 3 sets of 8 with x weight

Hammer Strength Shrug Machine - 2 platesx15, 3 platesx10

SURGEEEEEE

119

Legs

15 Minutes Walking On Treadmill

Back Squat - 45x10, 135x10, 225x10, 225x5, 275x3, 315x1

Leg Press - 495x10, 585x10, 765x5, 855x3

Leg Extentions - 150x20, 190x10, 210x10

Front Squat - 135x5, 185x5

Seated Leg Curls - 100x10, 100x10

Laying Leg Curls - 110x10, 110x10

Standing Calve Raises - 180x10, 180x10, 180x10

SURGEE

10 Minutes Walking On Treadmill

120


you guys are smashing weights in here… you should call this “The Bash Brothers Log”