Alex's Training Log

Training Training Logs
81

8/29/13

Squat (5’s day)
45 x 10
95 x 8
135 x 5
165 x 5
175 x 5
185 x 5
135 x 5

Deadlift
45 x 10
135 x 5
185 x 3
205 x 1
235 x 3
250 x 3
265 x 3

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

Hamstring Curls
3 x 10

Seated Calf Raises
3 x 15

82

8/30/13

Chin Ups - short rest
BW x 13,9,8,7,7

OH Press
45 x 10
65 x 10
75 x 8
85 x 7
95 x 5

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

DB Shoulder Press
30’s x 10
40’s x 8,8,8
30’s x 10

Face Pulls
4 x 10

Lateral Raises
4 x 10

Triceps Pushdowns
4 x 10

Push Ups

83

9/2/13

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

DB Bench Press
55’s x 8
60’s x 8
65’s x 8
70’s x 6

Incline DB Press
40’s x 10,10,10 - really slow

Pull Ups
3 x 8

Face Pulls
3 x 12

Close Push Ups
3 x 15

84

9/5/13

Deadlift (5’s day)
45 x 10
135 x 5
185 x 5
215 x 1
235 x 5
250 x 5
265 x 5

Front Squat
45 x 10
95 x 8
115 x 6
125 x 6,6,6

Pull Ups
BW x 13,9,8,7,7

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

Hamstring Curls
4 x 10

Calf Raises
4 x 15

85

9/7/13

DB Shoulder Press
25’s x 10
35’s x 10
40’s x 10
45’s x 8
50’s x 7
55’s x 5
45’s x 6

Chin Ups
BW x 13,9,8,7,7

Bench Press (pinkies on ring)
45 x 10
95 x 5
115 x 5
135 x 8,8,6

Face Pulls
3 x 12

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

Lateral Raises
3 x 10

Triceps Pushdowns
4 x 10-15

86

9/9/13

Weighted Chin Ups
BW x 8
25 x 8
35 x 6
45 x 5
55 x 3
65 x 2
25 x 7
BW x 7

Barbell Row - really don’t like these
45 x 10
95 x 10
115 x 8
135 x 8
95 x 10

1 Arm DB Row
45 x 10
70 x 8
75 x 8
80 x 8
85 x 8
90 x 6

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

DB Shrugs
75’s x 8
70’s x 10
65’s x 10

87

9/12/13

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

Chin Ups
BW x 14,9,8,8,7

DB Bench Press
55’s x 8
60’s x 8
65’s x 8

DB Incline Press
45’s x 10
50’s x 10,10

Face Pulls
3 x 10

Barbell Curls
60 x 8,8,8

Machine Pec Flies
80 x 10
90 x 10
100 x 10
90 x 10

Machine Preacher Curls
45 x 10,10,10

Standing Curls
30’s x 8,8

Close Push Ups
2 x 15

88

9/15/13

Deadlift (3’s day)
45 x 10
135 x 8
185 x 5
205 x 3
225 x 3
250 x 3
265 x 3
285 x 3

Front Squat
45 x 10
65 x 5
95 x 5
115 x 5
125 x 5
135 x 5
115 x 5

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

Hamstring Curls
4 x 10

89

9/17/13

DB Shoulder Press
25’s x 10
35’s x 8
40’s x 8
45’s x 8
50’s x 8
55’s x 6
45’s x 8

Chin Ups - short rest
BW x 14,9,8,8,7

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

Face Pulls
3 x 12

CGBP
45 x 10
95 x 10
115 x 8,8,8

Lateral Raises
15’s x 10,10,10

Skull crushers
50 x 8,8

Triceps Pushdowns
4 x 10

90

9/18/13

Weighted Pull Ups
BW x 8
25 x 8
35 x 6
45 x 5
55 x 3
70 x 1
25 x 6

Barbell Rows - felt way better than last time
45 x 10
95 x 10
115 x 10,10,10

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

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

Push Ups
4 x 15-20

Shrugs

91

9/20/13

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

Chin Ups
BW x 14,10,8,8,8

DB Bench Press
45’s x 10
55’s x 8
60’s x 8
65’s x 8

DB Incline Press
50’s x 8,8
45’s x 10

Barbell Curls
60 x 8,8,8

Push Ups
4 x 10-20

Machine Preacher Curls
45 x 10,10,10

92

9/26/13

DB Shoulder Press
25’s x 10
35’s x 8
40’s x 8
45’s x 8
50’s x 8
55’s x 5
45’s x 8

Chin Ups
BW x 14,10,8,8,6

CGBP
45 x 10
95 x 8
115 x 8
125 x 8,8
115 x 8

Face Pulls
3 x 12

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

DB Lateral Raise
20’s x 10
15’s x 10,10

Push Ups
BW x 20,15,15

Triceps Pushdowns
4 x 10-15

93

9/29/13

Chin Ups
BW x 8
25 x 8
35 x 6
45 x 4
55 x 3,3
25 x 6

Barbell Rows
45 x 10
95 x 8
115 x 8
125 x 8
135 x 8,8
115 x 10

1 Arm DB Rows
45 x 10
65 x 8
75 x 8
80 x 8
85 x 8,8

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

DB Shrugs
65’s x 12,12,12