D-Nasty's Training Log

Training Training Logs
1

Here is my training log…i’m more experimenting with things here and there so please bare with me. Every lift I try to apply as much force throughout the rep.

Height: 5’8"
Weight: 185

Sets x Reps xWeight (lbs)

Box Squats (Dynamic):
3 x 3 x 275
2 x 3 x 295

Rack Pull (Below Knee Level):
1 x 3 x 315
1 x 3 x 365
3 x 3 x 385

DB Split Squat:
1 x 3 x 60
1 x 3 x 70
3 x 3 x 75

Power Shrug 5 x 3 x 225

2

Day 2:

Sets x Reps x Weight

DB Bench
1 x 6 x 90
1 x 6 x 100
3 x 4 x 105

Seated Rows
2 x 6 x 210
1 x 5 x 210
1 x 4 x 225
1 x 3 x 225

Push Press
1 x 6 x 185
2 x 4 x 185
1 x 6 x 175
1 x 4 x 185

Plyo Push-up
4 x 6 x BW

Dips
2 x 6 x 45
2 x 6 x 55

3

Wednesday; OFF

Day 4 THursday:

Deadlift (Sumo):
1 x 6 x 315
1 x 4 x 315
1 x 4 x 325
1 x 4 x 345
1 x 3 x 345
1 x 3 x 365*
*almost pooped myself

Single Leg Leg Press:
1 x 6 x 130
1 x 6 x 200
1 x 6 x 240
1 x 6 x 270

Goodmornings:
1 x 6 x 185
3 x 6 x 205

Seated Calf Raise:
4 x 6 x 200

4

[quote]D-Nasty wrote:

Box Squats (Dynamic):
3 x 3 x 275
2 x 3 x 295

[/quote]

How do you like doing 3 reps for dynamic? I have always stuck to 2 during dynamic squat, are you able to keep up the speed through that extra rep?

5

[quote]SpinFast wrote:
D-Nasty wrote:

Box Squats (Dynamic):
3 x 3 x 275
2 x 3 x 295

How do you like doing 3 reps for dynamic? I have always stuck to 2 during dynamic squat, are you able to keep up the speed through that extra rep?

[/quote]

Well i usually do 2 reps for dynamic…And i’ve been doing it forever i decided to change it up and give it a try. I found that for the first 4 sets i was able to keep the speed…but could feel i may have outdid myself on the last one. All about trying things out, you know.

6

Day 4 FRIDAY:

Lat Pulldown
1 x 3 x 185
1 x 3 x 195
3 x 3 x 225

Incline Bench Press
1 x 3 x 185
1 x 3 x 205
3 x 3 x 225

DB Lateral Raise
5 x 3 x 40

Face Pulls
5 x 3 x 110

Reverse Grip Pull-up
2 x 3 x 45
3 x 3 x 35

Finished off the workout with some barbell shrugs: 3 sets of 8 with 315. and some heavy ab workout. All in all it was a decent workout.

7

TUESDAY: UPPER BODY

3-Board Bench
1 x 3 x 275
2 x 3 x 315
2 x 3 x 335

Seated Row
4 x 6 x 225

Seated DB Shoulder Press
4 x 6 x 80

Pec Fly
3 x 12 x 80

Dips
3 x 8 x 45

Curls for the girls - We were bored
3 x 8 x 105