Alex's Training Log

Training Training Logs
21

5/31/13

Deadlift (3’s day)
45 x 10
135 x 5
185 x 5
215 x 3
240 x 3
255 x 3
270 x 3
185 x 5

Front Squat
45 x 10
95 x 10
105 x 10
115 x 8
125 x 6
135 x 5

Hip Thrusts
135 x 10,10,10

Hamstring Curls

Back Extensions

22

6/1/13

OH Press (3’s day) - supersetted with face pulls
45 x 10
75 x 5
100 x 3
105 x 3
110 x 4,2,1

CGBP
45 x 10
95 x 10
105 x 10
115 x 10
135 x 6,6

Weighted Wide Grip Pull Ups
BW x 5
25 x 8
30 x 6
35 x 5
45 x 3
35 x 5

DB Shoulder Press
40’s x 10,10,10

1 Arm DB Row
70 x 10,10,10

DB Shrugs
65’s x 10,10,10 - with 2 second hold at top

23

6/2/13

Squat (5’s day) - Dropped the weight back down to not grind out so many reps
45 x 10
95 x 5
135 x 5
160 x 5
170 x 5
180 x 9,5,5

Leg Press (pps)
3 x 10
3.5 x 10
4 x 10
4.5 x 8
5 x 5
4 x 5 - drop set

Hamstring Curls

Back Extensions

Seated Calf Raises

24

6/3/13

Bench Press - supersetted with face pulls
45 x 10
95 x 5
135 x 5
155 x 3
170 x 3
150 x 5,5,7

Alternating Grip Pull Ups
BW x 14,12,10,8

DB Incline Press
55’s x 10,10,10

Cable Rows
120 x 10,10
140 x 8

Triceps Pushdown

25

6/4/13

Deadlift (1’s day)
45 x 10
135 x 5
185 x 5
205 x 3
225 x 5
255 x 3
285 x 1,1
295 x 1

Front Squat
45 x 10
95 x 10
105 x 10
115 x 10
125 x 8
135 x 6

Hamstring Curls

26

6/5/13

OH Press(1’s day) - supersetted with face pulls
45 x 10
75 x 5
95 x 5
105 x 3
115 x 3
95 x 5

Weighted Wide Grip Pull Ups
BW x 8
25 x 8
30 x 6
35 x 5
45 x 4
25 x 6

Weighted Dips
BW x 10
25 x 10
35 x 10
45 x 8
55 x 6

DB Shoulder Press
40’s x 10,10,10

1 Arm DB Row
70 x 10,10,10

27

6/6/13

Squat (3’s day)
45 x 10
95 x 5
135 x 5
170 x 3
180 x 3
190 x 6
135 x 10,10,10

Lying Hamstring Curls

Leg Press (pps)
3 x 10
3.5 x 10
4 x 10
4.5 x 8
5 x 6

Seated Calf Raises

28

6/7/13

Bench Press - supersetted with face pulls
45 x 10
95 x 5
135 x 5
155 x 3
175 x 3
155 x 5,5,6

Alternating Grip Pull Ups
BW x 14,12,10,10

DB Incline Press
55’s x 10,8,8

Cable Row
120 x 10,10,10

Triceps Pushdowns

HS Incline Press
90 x 15,15

29

6/8/13

Deadlift (5’s day)
45 x 10
135 x 5
185 x 5
205 x 3
230 x 5
245 x 5
260 x 5

Front Squat
45 x 10
95 x 10
105 x 10
115 x 8
135 x 5,5

Hip Thrusts

Hamstring Curls

30

6/10/13

CS Pump

Neutral Grip Chest Press
90 x 12
100 x 12
110 x 12
120 x 10

Pec Dips
BW x 10
25 x 10,10,10,10

Side Lateral Raises
15’s x 15,15,15,15 - 10 hang and swings

Push ups/pull ups

31

6/11/13

Chin Ups
BW x 10
25 x 8
30 x 6
35 x 5
45 x 4
BW x 10

Chest Supported Row
45 x 6
70 x 6
90 x 6,6,6

SG Rack Pull
135 x 5
185 x 5
205 x 6
225 x 4
245 x 2

Face Pulls

Hammer Curls

EZ Bar Curls

32

6/12/13

OH Press (5’s day)
45 x 10
75 x 5
95 x 5
100 x 5
105 x 5

Weighted Dips
BW x 10
25 x 10
35 x 10
45 x 8
55 x 6
25 x 10

DB Shoulder Press
40’s x 10,10,10

Face Pulls

Triceps Pushdowns

33

6/13/13

Squat (1’s day)
45 x 10
95 x 5
135 x 5
160 x 5
180 x 3
205 x 4
135 x 10,10

Leg Press (pps)
3 x 10
3.5 x 10
4 x 10
4.5 x 8

Hamstring Curls

Back Extensions

34

6/14/13

Bench Press - supersetted with face pulls
45 x 10
95 x 5
135 x 5
160 x 3
180 x 3
160 x 5,5,5

Incline DB Press
50’s x 10,10,10

Pull Ups

Triceps Pushdowns

35

6/16/13

Deadlift (3’s day)
45 x 10
135 x 5
185 x 5
215 x 3
245 x 3
260 x 3
275 x 3,1

Weighted Pull Ups
BW x 5
25 x 9
30 x 6
35 x 5
45 x 4
BW x 12

1 Arm DB Row
70 x 10,10,10

Cable Row
120 x 10,10,10,10

Barbell Curl
50 x 10,10,10

36

6/18/13

OH Press (3’s day) - supersetted with face pulls
45 x 10
75 x 5
100 x 3
105 x 3
110 x 4

Weighted Dips - Alternating with Pull Ups
BW x 10
25 x 12
35 x 10
45 x 8
55 x 6
BW x 10 - slow 3 sec eccentric

HS Shoulder Press
25’s x 15
35’s x 12
45’s x 10

Side Laterals - nice and slow
10’s x 10,10,10

Triceps Pushdowns

DB Shrugs

37

6/20/13

Weighted Pull Ups
25 x 9
30 x 7
35 x 5
45 x 4
BW x 5,5,5,6 - 50 sec rest

1 Arm BB Row
25 x 10
50 x 10 - too heavy
35 x 10,10

Chest Supported Row
45 x 10
70 x 10
90 x 8
80 x 10
70 x 10

Cable Row
100 x 10,10
120 x 10

Preacher Curls

Barbell Curls

38

6/21/13

Bench Press
45 x 10
95 x 5
135 x 5
165 x 2
185 x 2.5
165 x 4,4,4,3

Face Pulls

Incline DB Press
50’s x 10,9,8

Triceps Pushdowns

39

6/22/13

Pull Ups
BW x 5
25 x 9
30 x 7
35 x 5
45 x 3
BW x 5,5,5,5 - 45 sec rest

Meadows Rows
25 x 10
35 x 10
40 x 10
45 x 8

Smith Machine Row
25ps x 10
50ps x 10
60ps x 8
50ps x 8
50ps x 8

1 Arm DB Row
70 x 10,10,10

Barbell Curls

40

6/23/13

OH Press (1’s day)
45 x 10
65 x 5
80 x 5
95 x 5
105 x 3
115 x 3

Weighted Dips
BW x 10
25 x 10
35 x 10
45 x 8

HS Shoulder Press
25ps x 15
35ps x 12
45ps x 10
35ps x 12

Lateral Raises
10’s x 12,12,12

Face Pulls

1 Arm Triceps Pushdowns