DOHCrazy's Training Log

Training Training Logs
21

Weighed in at 232 this morning.

22

Monday 3-02-09
Barbell Bench Press
265 x 5
265 x 5
270 x 5
275 x 5
280 x 5 (New PR)

Slight-incline Dumbbell Press
85 x 8
85 x 6
85 x 6

Hammer Strength Incline Press
2 Plates/side x 6
2 Plates/side x 6
2 Plates/side x 6

Machine Flies (213 Tempo)
125 x 8
125 x 8
125 x 8

Wide Grip Pull Ups
Body Weight x 8
Body Weight x 7

Dumbbell Rows
110 x 8
110 x 8
115 x 8

Machine Cable Rows
170 x 8
175 x 8
175 x 8

Lat Pull Downs
160.0 x 6
160.0 x 6
162.5 x 6

23

Tuesday 3-03-09
Squat
235 x 5
235 x 5
245 x 5
255 x 5
265 x 5

Dead Lift
360 x 5
370 x 3
380 x 1

Standing Calf Raises (Alternating Feet Position)
420 x 24
424 x 24
420 x 24

One Leg Standing Calf Raises
100 x 10
100 x 10
100 x 10

Hack Squat Machine
145/side x 6
145/side x 6
145/side x 6

Leg Extension Machine (214 Tempo)
165 x 8
165 x 8
170 x 8

24

Thursday 3-05-09

Standing Straight Bar Curls
70 x 10
70 x 10
75 x 8

Incline Bench Dumbbell Curls
35 x 8
35 x 6
35 x 6

Dumbbell Hammer Curls
45 x 8
45 x 8
45 x 8

Weighted Dips
50 x 8
50 x 8
50 x 8

One Arm Tricep Cable Push Downs
40 x 10
40 x 10
40 x 8

Overhead Dumbbell Triceps Press
80 x 8
80 x 8
80 x 8

A1) Decline Bench Skull Crushers
75 x 8
75 x 6
75 x 6

A2) Triceps Rope Extension (216 Tempo)
30 x 6
30 x 6
30 x 6

25

Friday 3-06-09
A1) Power Pull, Snatch Grip
55 x 6
55 x 6

A2) Power Pull, Clean Grip
55 x 6
55 x 6

A3) Scapular Retraction Barbell Row
55 x 6
55 x 6

Power Clean from Blocks
170 x 6
170 x 6
170 x 6

Overhead Shrugs
110 x 20

Snatch Grip Dead Lift
290 x 5

Overhead Dumbbell Press
85 x 6
90 x 8
90 x 6

Dumbbell Shrugs
115 x 12
115 x 12
115 x 12

Rear Deltoids Dumbbell Flys
45 x 8
45 x 8
45 x 8

Lateral Raises
20.0 x 10
22.5 x 10
25.0 x 10

Front Raises
30 x 7
30 x 6
30 x 6

26

Monday 3-09-09
Barbell Bench Press
270 x 5
275 x 5
280 x 5
285 x 5 (New PR)
290 x 5 (New PR)

Slight-incline Dumbbell Press
85 x 8
90 x 8
90 x 6

Hammer Strength Incline Press
105/side x 6
105/side x 6
105/side x 6

Wide Grip Pull Ups
Body Weight x 8
Body Weight x 7
Body Weight x 4

Dumbbell Rows
115 x 7
115 x 7
120 x 7

Machine Cable Rows
180 x 8
185 x 8
185 x 8

Lat Pull Downs
165 x 8
165 x 6
165 x 6

27

Tuesday 3-10-09
Squat
245 x 5
245 x 5
255 x 5
265 x 5
275 x 5

Dead Lift
360 x 5
370 x 3
380 x 1

Standing Calf Raises (Alternating Feet Position)
420 x 24
420 x 24
420 x 24

Donkey Calf Raises
300 x 10
300 x 10
300 x 10

Kneeling Rope Crunches
100 x 50
150 x 25
150 x 25

Leg Extension Machine (214 Tempo)
180 x 8
180 x 8
180 x 8

28

Thursday 3-12-09

Standing Straight Bar Curls
80 x 8
80 x 8
80 x 8

Incline Bench Dumbbell Curls
35 x 8
35 x 8
40 x 7

Dumbbell Hammer Curls
45 x 8
45 x 8
45 x 8

One Arm Concentration Curls
30 x 8

Weighted Dips
50 x 8
50 x 8
50 x 8

One Arm Tricep Cable Push Downs
40 x 8
40 x 8
40 x 8

Overhead Dumbbell Triceps Press
80 x 8
85 x 8
85 x 8

A1) Decline Bench Skull Crushers
80 x 6
80 x 6
80 x 6

A2) Triceps Rope Extension (216 Tempo)
35 x 6
30 x 6
25 x 6

29

Friday 3-13-09
A1) Power Pull, Snatch Grip
55 x 6
55 x 6

A2) Power Pull, Clean Grip
55 x 6
55 x 6

A3) Scapular Retraction Barbell Row
55 x 6
55 x 6

Power Clean from Blocks
170 x 6
170 x 6
170 x 6

Snatch Grip Dead Lift
315 x 5

Overhead Dumbbell Press
90 x 7
90 x 7
90 x 6

Dumbbell Shrugs
115 x 12
115 x 12
115 x 12

Lateral Raises
20 x 10
25 x 10
30 x 10

Front Raises
30 x 8
30 x 7
30 x 7

30

Monday 3-16-09
Barbell Bench Press
280 x 5
285 x 5
290 x 5
295 x 4 (New PR)
295 x Fail

Slight-incline Dumbbell Press
90 x 8
90 x 6
90 x 6

Wide Grip Pull Ups
Body Weight x 8
Body Weight x 7
Body Weight x 3

Dumbbell Rows
120 x 7
120 x 7
120 x 7

Machine Cable Rows
180 x 8
185 x 8
185 x 8

Lat Pull Downs
165 x 6
165 x 6
165 x 6

31

Something hurts around my right front deltoid/arm pit area. I don’t know if I slept on it wrong or what. It made me feel super weak on barbell bench today. I decided to skip it.

Monday 3-23-09
Barbell Bench Press
275 x 5

Slight-incline Dumbbell Press
90 x 8
95 x 8
100 x 8
100 x 6

Hammer Strength Incline Press
105/side x 7
105/side x 7
105/side x 6

Wide Grip Pull Ups
Body Weight x 8
Body Weight x 7
Body Weight x 4

Dumbbell Rows
120 x 7
120 x 7
120 x 7

Parallel Grip T-bar Rows
135 x 7
135 x 6
135 x 6

Lat Pull Downs
160 x 7
160 x 6
160 x 6

32

Tuesday 3-24-09
Squat
265 x 5
265 x 5
275 x 5
285 x 5
285 x 5

Dead Lift
290 x 5
290 x 3

Standing Calf Raises (Alternating Feet Position)
420 x 24
420 x 24
420 x 24

Donkey Calf Raises
300 x 10
300 x 10
300 x 10

Leg Press
500 x 8
500 x 8
500 x 8

Kneeling Rope Crunches
150 x 25
150 x 25
150 x 25

Cable Wood Chop
60 x 20
70 x 20
80 x 20

Leg Extension Machine (214 Tempo)
180 x 8
180 x 8
180 x 8

33

Weighed in at 237 this morning.

34

Thursday 3-26-09

Standing Straight Bar Curls
85 x 8
85 x 8
85 x 8

Incline Bench Dumbbell Curls
40 x 7
40 x 7
40 x 8

Dumbbell Hammer Curls
45 x 8
45 x 8
45 x 8

Weighted Dips
50 x 8
50 x 8
50 x 8

One Arm Tricep Cable Push Downs
40.0 x 8
40.0 x 8
42.5 x 8

Overhead Dumbbell Triceps Press
80 x 8
85 x 8
90 x 8

A1) Flat Bench Skull Crushers
80 x 6
80 x 6
80 x 6

A2) Triceps Rope Extension (216 Tempo)
35 x 6
30 x 6
30 x 6

35

Friday 3-27-09
A1) Power Pull, Snatch Grip
55 x 6
55 x 6

A2) Power Pull, Clean Grip
55 x 6
55 x 6

A3) Scapular Retraction Barbell Row
55 x 6
55 x 6

Power Clean from Blocks
170 x 6
170 x 6
170 x 6

Overhead Dumbbell Press
90 x 8
90 x 8
90 x 5

Dumbbell Shrugs
120 x 12
120 x 12
120 x 12

Rear Deltoid Dumbbell Flies
45 x 8
45 x 8
45 x 8

Smith Machine Shrugs
115/side x 12
115/side x 12
115/side x 12

Lateral Raises
25 x 10
25 x 10
25 x 10

Front Raises
30 x 8
30 x 8
30 x 8

36

Went to the gym today, couldn’t bench press 135. My shoulder has been hurting for about a week. Frustrated, I left the gym.

Decided about an hour later I was going to make something happen. Went back and figured out what I could do that didn’t hurt.

Monday 3-30-09

Hammer Strength Incline Press
115/side x 7
115/side x 7
115/side x 6

Hammer Strength Bench Press
100/side x 8
100/side x 8
110/side x 8

Machine Flies
135 x 8
145 x 8
145 x 8

Weighted Dips
50 x 8
BW x 8
BW x 8

One Arm Tricep Cable Push Downs
40 x 8
40 x 8
40 x 8

Overhead Dumbbell Triceps Press
85 x 8
85 x 8
90 x 8

A1) Flat Bench Skull Crushers
70 x 6
70 x 6
70 x 6

A2) Triceps Rope Extension (216 Tempo)
35 x 6
30 x 6
30 x 6

37

Tuesday 3-31-09
Dead Lift
290 x 5
300 x 5
310 x 5
380 x 1

Wide Grip Pull Ups
Body Weight x 8
Body Weight x 8
Body Weight x 6

Dumbbell Rows
120 x 8
120 x 8
120 x 8

Parallel Grip T-bar Rows
135 x 8
135 x 8
135 x 8

Lat Pull Downs
162.5 x 8
162.5 x 6
162.5 x 6

Standing Straight Bar Curls
85 x 8
85 x 8
85 x 8

Incline Bench Dumbbell Curls
35 x 8
35 x 7
35 x 6

Dumbbell Hammer Curls
45 x 8
45 x 8
45 x 8

38

Thursday 4-02-09
Squat
275 x 6
285 x 6
295 x 6

A1) Standing Calf Raises (Alternating Feet Position)
420 x 24
420 x 24
420 x 24

A2) Kneeling Rope Crunches
150 x 25
150 x 25
150 x 25

Donkey Calf Raises
300 x 10
300 x 10
300 x 10

Leg Press
500 x 8
500 x 8
500 x 8

Front Squat
135 x 6
135 x 6
135 x 6

Leg Extension Machine (214 Tempo)
180 x 8
195 x 8
195 x 8

39

Friday 4-03-09
A1) Power Pull, Snatch Grip
55 x 6
55 x 6

A2) Power Pull, Clean Grip
55 x 6
55 x 6

A3) Scapular Retraction Barbell Row
55 x 6
55 x 6

Power Clean from Blocks
170 x 6
170 x 6
175 x 6

Overhead Shrugs
110 x 20

Overhead Dumbbell Press
90 x 8
90 x 8
90 x 8

Dumbbell Shrugs
120 x 12
120 x 12
120 x 12

Front Raises
30 x 8
30 x 8
30 x 8

Smith Machine Shrugs
115/side x 12
115/side x 12
115/side x 12

Rear Deltoid Machine Flies
95 x 10
95 x 8
105 x 8

40

Saturday 4-04-09
Standing Straight Bar Curls
85 x 8
85 x 8
85 x 8

Incline Bench Dumbbell Curls
40 x 8
40 x 8
40 x 8

Dumbbell Hammer Curls
45 x 8
50 x 8
55 x 8

Hammer Strength Dip Machine
115/side x 8
115/side x 8
115/side x 8

Overhead Dumbbell Triceps Press
90 x 8
90 x 8
90 x 8

One Arm Tricep Cable Push Downs
40 x 8
40 x 8
45 x 8

A1) Decline Bench Skull Crushers
80 x 7
80 x 6
80 x 6

A2) Triceps Rope Extension (216 Tempo)
35 x 6
30 x 6
30 x 6