Alex's Training Log

Training Training Logs
61

7/24/13

OH Press (3’s day)
45 x 10
70 x 5
95 x 3
100 x 3
105 x 5,3

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

Weighted Chin Ups
BW x 10
25 x 8,8
45 x 4
25 x 8

Landmine Press
Bar x 10
+10 x 10
+15 x 10
+20 x 8

Lateral Raises
10’s x 15,15,15

Triceps Pushdowns
4 x 10

62

7/26/13

Squat (3’s day)
45 x 10
95 x 5
135 x 5
155 x 2
175 x 3
185 x 3
200 x 4

Front Squat
135 x 5
115 x 8
105 x 8

RDL
90 x 12,12,12

Leg Press
1 x 15

Hamstring Curls
1 x 15

Seated Calf Raises

63

7/27/13

Bench Press (5’s day)
45 x 10
95 x 5
115 x 5
140 x 5
150 x 5
160 x 7

CGBP
135 x 8,7,6

Chin Ups - 90 sec rest
BW x 15,8,6,6,5

DB Incline Press
50’s x 8,8,8

Face Pulls
3 x 10

Push Ups
BW x 20,15,15

64

7/28/13

Pull Ups - 60 sec rest
Normal BW x 5,5,5
Chin BW x 5,5,5
Wide BW x 5,5,6

65

7/30/13

Pull Ups - 60 sec rest
Normal BW, 8 x 5
Chin BW, 6 x 5

Meadows Rows
25 x 10
35 x 10
40 x 10,10

Cable Rows
100 x 12
120 x 8,8,8

Barbell Curls
60 x 8,8
50 x 10

Face Pulls
3 x 12

DB Row
65 x 10,10

Machine Preacher Curls
45 x 10,10,10

66

7/31/13

OH Press (1’s day)
45 x 10
65 x 5
85 x 5
95 x 3
110 x 4
95 x 5,3

Weighted Dips
BW x 10
25 x 10
35 x 10
45 x 10
55 x 7

Weighted Pull Ups
BW x 8
25 x 8
35 x 6
45 x 4
55 x 2

Standing Landmine Press
Bar x 10
+10 x 10
+20 x 10
+30 x 8,8

Triceps Pushdowns
4 x 10

Face Pulls
3 x 10

Lateral Raises
3 x 10

67

8/2/13

Deadlift (3’s day)
45 x 10
135 x 5
185 x 5
205 x 3
225 x 3
250 x 3
265 x 3
280 x 5

Front Squat
95 x 5
115 x 5
135 x 5,5,5

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

Hamstring Curls
4 x 10

68

8/3/13

Bench Press (3’s day)
45 x 10
95 x 8
125 x 3
150 x 3
160 x 3
170 x 5
160 x 5
150 x 5

CGBP
135 x 5,5

Chin Ups - 90 sec rest
BW x 14,8,6,6,5

DB Incline Press
50’s x 10,10,8

Face Pulls
3 x 10

Push Ups
3 x 15

69

8/5/13

Pull Ups - all 60 sec rest
Normal BW x 6,6,6
Wide BW x 6,6,6
Chin BW x 6,5,4

1 Arm DB Row
70 x 10,10,10,10

Smith Machine Row
50 x 10
100 x 8
120 x 6
110 x 8,8

Chest Supported Rows
45 x 10
55 x 10
65 x 8
70 x 8

Cable Rows
100 x 10,10,10

Push Ups

Bicep Stuff

70

8/7/13

OH Press (5’s day)
45 x 10
65 x 5
90 x 5
95 x 5
100 x 6
95 x 5,5 - push press

Weighted Pull Ups - 60 sec rest
BW x 8
10 x 8
10 x 6
10 x 6
BW x 5

Weighted Dips
BW x 10
25 x 10
35 x 10
45 x 6,5

Landmine Press
Bar x 10
20 x 10
25 x 10
30 x 8,8

Lateral Raises
10’s x 12,12,12

Face Pulls
3 x 10

Close Push Ups
3 x 15

DB Shrugs
70’s x 10,10,10

71

8/9/13

Squat (1’s day)
45 x 10
95 x 5
135 x 5
165 x 5
185 x 3
210 x 3
185 x 3

Deadlift
45 x 10
135 x 5
185 x 3
205 x 3
235 x 3
250 x 3
265 x 3

Leg Press - pps
3 x 8
3.5 x 8
4 x 8
4.5 x 6

72

8/10/13

Bench Press (1’s day)
45 x 10
95 x 5
115 x 5
140 x 5
160 x 3
180 x 2
190 x 1
200 x 1 PR

CGBP
95 x 12
115 x 10
125 x 8

Pull Ups - 60 sec rest
BW x 8,8,8,8,4

HS Incline Press
4 x 10

Face Pulls
3 x 10

Push Ups

73

8/12/13

Weighted Chin Ups
BW x 12
25 x 8
35 x 6
50 x 4
25 x 6

1 Arm BB Row
25 x 10
35 x 10,10
40 x 10

Cable Row
100 x 10
120 x 10,10
140 x 7
100 x 10

Barbell Curls
60 x 8,8,8

Chest Supported Row
45 x 10
70 x 8,8,8

Face Pulls
3 x 10

74

8/14/13

Pull Ups - short rest
BW x 13,8,7,7,6

OH Press (3’s day)
45 x 10
65 x 5
75 x 5
95 x 3
100 x 3
105 x 4
95 x 5

Weighted Dips
BW x 10
25 x 10
35 x 10
45 x 9
55 x 6

Face Pulls
3 x 10

DB Shoulder Press
35’s x 10
40’s x 8
45’s x 6,6

Lateral Raises
10’s x 12,12,12

DB Shrugs
75’s x 10,10,10

Close Grip Push Ups
3 x 15

75

8/16/13

Deadlift (1’s day)
45 x 10
135 x 5
185 x 5
205 x 3
235 x 5
265 x 3
295 x 1
315 x 1 PR

Pull Ups - short rest
12,8,7,7,6

Front Squat
45 x 10
95 x 8
115 x 6
135 x 4,5,3

Hamstring Curls
4 x 10

Leg Extensions
3 x 10

76

8/17/13

Pull Ups - short rest
BW x 12,8,7,7,6

Bench Press (5’s day)
45 x 10
95 x 5
115 x 5
140 x 5
150 x 5
160 x 6
150 x 6
140 x 6

CGBP
115 x 8,8

Face Pulls
3 x 10

DB Incline Press
50’s x 10
55’s x 8
60’s x 5
55’s x 6

Triceps Pushdowns
4 x 12

Push Ups
3 x 15

77

8/19/13

Chin Ups
BW x 8
25 x 8
35 x 7
50 x 4
60 x 3
35 x 6
25 x 6

1 Arm DB Row
60 x 10
70 x 10
75 x 10
80 x 8,6

Cable Row
100 x 10
120 x 10
140 x 8
120 x 10,10

Push Ups
3 x 15

Chest Supported Row
45 x 10
70 x 8,8,8,8

Barbell Curls
3 x 10

Face Pulls
3 x 12

DB Shrugs
3 x 10

78

8/21/13

Pull Ups - short rest
BW x 12,9,7,7,7

OH Press (1’s day)
45 x 10
65 x 5
90 x 5
100 x 3
115 x 1
95 x 6,6- push press

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

Face Pulls
3 x 10

DB Shoulder Press
40’s x 6,6,6

Lateral Raises/Front Raises
3 x 8

Push Ups
3 x 15

79

8/26/13

Chin Ups
BW x 12,9,7,7,7

Bench Press (3’s day)
45 x 10
95 x 8
115 x 5
135 x 3
150 x 3
160 x 3
170 x 3
135 x 8,8,8

Face Pulls
3 x 12

DB Incline Press
45’s x 10
50’s x 8
55’s x 6

DB Incline Flies
25’s x 10,10,10

Triceps Pushdowns
2 x 10

Push Ups
BW x 20,15,15

80

8/27/13

Pull Ups
BW x 8
25 x 8
35 x 6
45 x 4
55 x 3
70 x 1
BW x 10

1 Arm DB Row
45 x 10
65 x 10
75 x 8
85 x 6
65 x 10

Cable Rows
100 x 10
120 x 8
140 x 8
150 x 6
100 x 10

EZ Bar Curls
50 x 10,10,10

Machine Preacher Curls
45 x 10,10,10

Face Pulls
3 x 12