Back, Legs, Biceps @ Richmond
Semi pronated pullups – 8, 8, 8, 8, 13, 8
Wide grip Pullups – 3, 3, 3, 3, 10, 6
Squats – 135x10, 185x10, 225x10 245x15
SS1:
LF Pulldown – 110x12, 130x12, 150x12, 160x12, 170x12
1 arm DB Bent over row – 50x10, 50x10, 50x10, 50x10
SS2:
1 leg hamstring curl – 90x10, 100x10, 110x10, 120x10
seated calf raise – 90x12, 140x12,160x12, 180x12
Preacher Curl – 50x12, 60x12, 70x12, 80x12
LF Machine curl – 40x12, 50x12, 60x12, 70x12
Chest @ Sheppard
Dips – BWx12, +25x12, +45x12, +65x12, +70x12
DB 1 arm OHP – 50x8, 60x8, 70x9, 80x8, 90x8*, 90x6**
HS MTS Decline press – 50x10, 60x10, 70x10, 80x12, 90x1
HS MTS Incline press – 50x10, 60x10, 70x10, 80x12, 90x10
Machine chest fly – 90x12, 105x12, 115x12, 130x12
1 arm overheads tri extension – 20x10, 25x10, 30x10, 35x10, 40x10, 45x10**, 50x5**, 50x5**
overhead tri extension machine – 70x12, 85x12, 100x12, 115x12
*partial, left arm did 10 reps, right arm failed at 8
**partial
Happy Iranian New Year!!!
back/legs/biceps @ sheppard
T-Bar Row – 45x10, 70x10, 90x10, 105x10, 115x10, 125x10
MTS Row – 60x10, 70x10, 80x10, 90x10, 100x10, 110x10, 120x12, 130x10
mts Front Pulldown – 60x10, 80x10, 90x12, 100x12, 110x10, 120x10
Front Squat – 95x10, 115x10, 140x10, 160x10
Leg Press – 180x12, 270x12, 360x12, 450x12, 520x12
1 Leg Standing Calf raise – BWx12, +25x12, +45x12, +65x12, +65x12
1 arm cable rear delt fly – 10x12, 15x12, 17.5x12, 20x12, 22.5x12
EZ Curl – 50x10, 60x10, 70x10 80x12, 90x12
Hammer Curl – 20x8, 25x8, 30x8, 35x8, 40x8, 45x8, 50x8, 55x8*, 60x8*
Shoulders/Tri/Chest @ Richmond
LF Overhead Press – 80x10, 80x10, 100x10,120x10
DB 1 arm standing overhead press – 50x10, 60x12, 70x12, 80x12, 85x16
DB Flat Bench Press – 70x12, 80x12, 90x12, 100x13, 100x8
Military press – 45x12, 75x10, 85x10 95x10
Rope cable upright row – 60x12, 70x12, 80x12, 90x12
Machine Lateral raise – 60x12, 70x12, 80x12, 90x12
1 arm lying tri ext – 20x10, 25x10, 30x10, 35x10
LF Tri extension – 90x12, 110x12, 130x12, 150x12, 170x12, 190x12, 210x12
Gonna deload next week – I realized i havent in a while and I need a proper deload, im taking too long to get through everything now.
Back, Legs, Biceps @ Richmond
Semi pronated pullups – 8, 8, 8, 8, 15, 8
Wide grip Pullups – 3, 3, 3, 3, 9, 5
Squats – 135x10, 195x10, 235x10 255x15
SS1:
LF Pulldown – 110x12, 130x12, 150x12, 160x12, 170x12
1 arm DB Bent over row – 50x10, 50x10, 50x10, 50x10
SS2:
1 leg hamstring curl – 90x10, 100x10, 110x10, 120x10
seated calf raise – 90x12, 140x12,160x12, 180x12
Preacher Curl – 50x12, 60x12, 70x12, 80x12
LF Machine curl – 40x12, 55x12, 70x12, 80x12
deloading this week – not bothering to post, doing medium weight, same reps, half the sets, and eating lots.
Back in after deload week and half a week off – time to start losing weight again. Doing something like the WM but slightly modified for what i can do and what i cant.
@ Richmond
194 lbs after
military press – 75x3, 95x3, 125x3, 135x3, 140x3, 145x3, 150x3, 155x3*, 160x3*, 160x3*
SS1:
DB Flat bench – 70x6, 80x6, 95x6, 105x12**, 105x5
Semi pronated pullups – BWx6, +10x6,+ 15x6, +20x6–>BWx6, x
SS2:
Hamstring curl – 85x6, 105x6, 125x6, 135x6
Seated Calf raise – 90x8, 140x8, 170x8, 190x8
EZ curl – 60x6, 80x6, 100x6, 110x8***
Smith machine static lunge – 50x6, 90x6, 140x6, 180x6
*partial
**booyah
***Swing
I forgot to put down the abs/core stuff i did after weights for wednesday
here it is
SS:
plank – 45s, 60s, 60s
leg elevated crunches – 15, 15, 15
lying leg raise – 12, 12, 12
Also did cardio thursday – Precor AMT 45 mins, cycling 10 mins
As for today
@Dundas
SS1:
Legpress – 180x3, 270x3, 360x3, 450x3, 540x3, 590x3, 630x3, 630x3, 630x3, 630x6
Wide grip Pullups – *BWx3. BWx3, +5x3, +10x3, +15x3, +15x3, +20x3, +20x3, +20x3, +20x3
SS2:
Chest supported T-Bar row – 80x6, 105x6, 125x6, 140x6
Donkey Calf raise – 180x8, 240x8, 280x8, 320x8
SS3:
DB Low incline bench – 70x6, 80x6, 90x6, 100x10
Hammer curl – 35x6, 40x6, 45x6, 50x10
MTS Front pulldown – 90x6, 110x6, 120x6, 130x6
superman** – 30s, 30s, 30s
Side plank – 30s, 30x, 30s
*not wide grip for this set
** dunno what these are actually called but i feel like superman doing them
@ Richmond
Bench press – 115x3, 175x3, 205x3, 215x3, 225x3, 235x3, 240x3, 245x3, 250x3*, 250x3
SS1:
Standing DB OHP – 50x6, 60x6, 70x6, 75x10**
Front Squat – 115x6, 135x6, 155x6, 165x6
SS2:
Rope Cable upright row – 57.5x6, 72.5x6, 87.5x6, 92.5x6
Standing calf raise – 130x6, 150x6, 170x6, 190x6
Abs:
Decline crunches – 10, 10, 12
Hand walkouts – 6, 6 ,6
*PR
**had to do these seated, couldnt keep them up while standing
@ Richmond
Squat – 135x3, 145x3, 155x3, 165x3, 175x3, 185x3, 195x3, 205x3, 215x3, 225x3
Dips – +35x6, +70x6, +90x6, +90x6, BWx12, BWx12
DB Row – 55x8, 75x6, 80x6, 85x6
EZ curl – 60x6, 80x8, 100x6, 110x6
Skullcrusher–60x6, 70x6, 80x6, 80x6
Hanging Leg Raise – 6, 6, 6 ,8
@ richmond (yesterday)
military press – 85x3, 105x3, 115x3, 125x3, 135x3, 145x3, 150x3, 155x3, 160x3, 165x5
SS1:
DB Flat bench – 70x6, 90x6, 100x6, 110x12*, 110x6
Semi pronated pullups – +10x6,+ 15x6, +20x6, +25x8, BWx8
SS2:
Hamstring curl – 100x6, 115x6, 130x6, 140x6
Seated Calf raise – 70x8, 120x8, 160x8, 180x8
EZ curl – 60x6, 80x6, 100x6, 110x10**
Smith machine static lunge – 70x6, 1200x6, 160x6, 180x6
*9 full ROM, 3 partial
**swinging the last few
@Dundas
SS1:
Legpress – 180x3, 270x3, 360x3, 450x3, 540x3, 590x3, 630x3, 650x3, 680x3, 700x6
Wide grip Pullups – *BWx3, BWx3, +10x3, +15x3, +20x3, +25x3, +25x3, +25x3, +25x3
SS2:
Chest supported T-Bar row – 85x6, 110x6, 130x6, 145x6
Donkey Calf raise – 200x8, 260x8, 300x8, 340x8
SS3:
DB Low incline bench – 75x6, 85x6, 95x6, 105x10**
Hammer curl – 40x6, 45x6, 50x6, 55x10
Wide grip lat pulldown – 100x6, 140x6, 180x6, 200x6
superman thing – 30s, 30s, 30s
Side plank – 30s, 30x, 30s
*not wide grip for this set
**last reps 7,8 and 10 were partial
@ Richmond
Bench press – 135x3, 175x3, 195x3, 215x3, 230x3, 235x3, 240x3, 245x3, 250x3, 255x3*
SS1:
Standing DB OHP – 50x6, 60x6, 70x6, 75x10**
Front Squat – 115x6, 135x6, 155x6, 175x6
SS2:
Rope Cable upright row – 60x6, 87.5x6, 95x6, 100x6
Standing calf raise – 130x6, 170x6, 190x6, 210x6
Rope Pressdown – 70x6, 85x6, 95x5, 105x6
Abs:
Decline crunches – 12, 15, 15
*Partial
@ Richmond
Squat – 140x3, 150x3, 160x3, 170x3, 180x3, 190x3, 200x3, 210x3, 220x3, 230x3
Dips – +37.5x6, +75x6, +92.5x6, +92.5x6, BWx12
DB Row – 60x6, 80x6, 85x6, 90x6
EZ curl – 60x6, 80x8, 100x6, 110x10
Skullcrusher–60x6, 80x6, 90x6, 90x6
Hanging Leg Raise – 6, 6, 8 ,9
@ richmond
military press – 75x3, 95x3, 115x3, 125x3, 135x3, 145x3, 155x3, 155x3, 165x3, 165x7
SS1:
DB Flat bench – 75x6, 95x6, 105x6, 110x12, 110x6
Semi pronated pullups – +10x6, +20x6, +25x6, +30x6, BWx8
SS2:
Hamstring curl – 105x6, 120x6, 135x6, 145x6
Seated Calf raise – 90x8, 140x8, 170x8, 190x8
EZ curl – 60x6, 80x6, 100x6, 110x12
Smith machine static lunge – 70x6, 120x6, 160x6, 180x6
abs ss:
plank – 45s, 45s, 60s
leg elevated crunches – 15, 15, 20
lying leg raise – 15, 15, 20
@Dundas
SS1:
Legpress – 200x3, 290x3, 390x3, 480x3, 570x3, 660x3, 710x3, 750x3, 770x3, 800x6
Wide grip Pullups – *BWx3, BWx3, +10x3, +15x3, +20x3, +25x3, +30x3, +30x3, +30x3, +30x3
SS2:
Chest supported T-Bar row – 90x6, 115x6, 135x6, 150x6
Donkey Calf raise – 240x10, 300x10, 340x10, 380x10
SS3:
DB Low incline bench – 80x6, 90x6, 100x6, 105x12
Hammer curl – 40x6, 45x6, 55x6, 60x10
Wide grip lat pulldown – 100x6, 140x6, 190x6, 195x6
superman plank-- 30s, 30s, 30s
Side plank – 30s, 30x, 30s
*not wide grip for this set
@ Richmond
Bench press – 125x3, 165x3, 195x3, 215x3, 230x3, 235x3, 240x3, 245x3, 250x3, 255x3, 260x2
SS1:
Standing DB OHP – 50x6, 60x6, 70x6, 75x9
Front Squat – 120x6, 140x6, 160x6, 180x6
SS2:
Rope Cable upright row – 60x6, 87.5x6, 100x6, 105x6
Standing calf raise – 130x6, 170x6, 190x6, 210x6
Rope Pressdown – 70x6, 85x6, 95x5, 105x6
Abs:
Decline crunches – 12, 15, 18
@ Sheppard (yesterday)
Squat – 145x3, 155x3, 165x3, 175x3, 185x3, 195x3, 205x3, 215x3, 225x3, 235x3
Dips – +45x6, +75x6, +95x6, +95x8–>BWx15
DB Row – 65x6, 85x6, 90x6, 95x6
EZ curl – 60x6, 80x8, 105x6, 115x10
Skullcrusher–60x6, 80x6, 90x6, 90x6
BW Dips x20
Hanging Leg Raise – 7, 8, 9 ,8
BW dips x15
spent the last week and a half deloading, didnt bother logging.
@ richmond
military press – 70x5, 90x5, 110x3, 135x5, 145x5, 155x12, 160x3, 155x3, 155x4, 95x5
SS1:
DB Flat bench – 75x6, 95x6, 105x6, 115x9*, 115x6**
Semi pronated pullups – +10x6, +20x6, +25x6, +30x8, BWx8
SS2:
Hamstring curl – 110x6, 125x6, 140x6, 150x6
Seated Calf raise – 100x8, 140x8, 170x8, 190x8
EZ curl*** – 70x6, 90x8, 100x8, 110x12
DB Walking Lunges – 30x20 steps, 30x20 steps, 40x20 steps, 40x20 steps
abs ss:
plank – 40s, 50s, 60s
leg elevated crunches – 12, 16, 20
lying leg raise – 12, 16, 20
*Assisted for reps 6,7,8
**Assisted for most reps
***Hurt my wrist doing dips on wednesday so curling has been a bit painful, did partials for all sets (dont feel pain in the ROM)
@Dundas
SS1:
Legpress* – 230x3, 320x3, 410x3, 500x3, 590x3, 660x3, 720x3, 730x3, 750x3, 760x3
Wide grip Pullups – BWx3, +10x3, +15x3, +20x3, +25x3, +30x3, +35x3, +35x3, +35x3, +35x3
SS2:
Chest supported T-Bar row – 95x6, 120x6, 140x6, 155x7
Donkey Calf raise** – 260x10, 320x10, 360x10, 400x10
SS3:
DB Low incline bench – 80x6, 90x6, 100x6, 105x15, 105x6
Hammer curl – 40x6, 50x6, 60x6, 65x8, 50x10
Wide grip lat pulldown – 100x6, 150x6, 170x6, 19x8
*Back to the angled machine
**last couple weeks been doing these with an extra 35lb plate on the machine