DOHCrazy's Training Log

Training Training Logs
61

[quote]BlackLabel wrote:
Lookin strong man, ive been following your log for a while now but have never posted.[/quote]

I appreciate it man.

62

Thursday 4-30-09
Seated Calf Raises
45 x 12
90 x 10
135 x 8
135 x 6

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

Overhead Dumbbell Press
95 x 8
95 x 8
95 x 6

Dumbbell Shrugs
120 x 12
120 x 12
120 x 12

Lateral Raises
30 x 8
35 x 8
35 x 8

Smith Machine Haney Shrugs
90/side x 12
135/side x 12
135/side x 12

Front Raises
45 x 8
45 x 8
40 x 8

Rear Deltoid Machine Flies
105 x 8
105 x 8
105 x 8

63

Friday 5-01-09
Barbell Bench Press
135 x 12
225 x 8
305 x 6
315 x 5

Hammer Strength Incline Press
45/side x 10
90/side x 8
135/side x 8

Slight Incline Dumbbell Bench Press
100 x 6
100 x 6
100 x 8

Pec Deck
50 x 12
80 x 8
80 x 8

Wide Grip Pull Ups
BW + 20 x 8
BW + 10 x 6
BW + 20 x 5

Barbell Rows Rows
95 x 12
145 x 8
195 x 8

Hammer Strength Front Lat Pull down
45/side x 12
90/side x 8
90/side x 10

64

Saturday 5-02-09
Standing Straight Bar Curls
45 x 12
65 x 10
95 x 8
95 x 8

One Arm Sitting Preacher Curls (Machine)
40 x 12
50 x 10
60 x 10
60 x 8

Dumbbell Hammer Curls
55 x 8
55 x 8
60 x 8

Hammer Strength Dip Machine
90/side x 12
125/side x 8
125/side x 8

Cable Triceps Pushdowns
37.5 x 8
37.5 x 8
40.0 x 8

Overhead Triceps Rope Extension
80 x 12
100 x 8
120 x 8

Triceps Rope Extension
30 x 12
45 x 10
60 x 10
70 x 8

65

Monday 5-04-09
Barbell Bench Press
135 x 12
225 x 8
315 x 6
315 x 6

Hammer Strength Incline Press
45/side x 10
90/side x 8
135/side x 8

Slight Incline Dumbbell Bench Press
70 x 10
90 x 8
110 x 6

Pec Deck
50 x 12
80 x 8
80 x 8

Hammer Strength Dip Machine
90/side x 10
135/side x 8
135/side x 8

One Arm Triceps Cable Push Downs
37.5 x 8
37.5 x 8
37.5 x 8

Overhead Triceps Rope Extension
80 x 12
100 x 8
120 x 8

Triceps Rope Extension
40 x 10
60 x 8
70 x 6
80 x 6 (Drop Set)

66

Tuesday 5-05-09
Wide Grip Pull Ups
BW + 20 x 8
BW + 20 x 6
BW + 20 x 5

Dumbbell Rows
125 x 8
125 x 8
125 x 10

Parallel Grip T-bar Rows
90 x 12
145 x 8
150 x 8

Hammer Strength Front Lat Pull down
45/side x 12
90/side x 8
95/side x 8

Standing Straight Bar Curls
45 x 12
65 x 8
95 x 8
105 x 6

One Arm Sitting Preacher Curls (Machine)
40 x 12
50 x 10
60 x 8
60 x 6

Dumbbell Hammer Curls
55 x 8
55 x 8
60 x 8

67

Thursday 5-07-09
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

Overhead Dumbbell Press
60 x 12
80 x 8
100 x 5

Dumbbell Shrugs
120 x 12
120 x 12
120 x 12

Lateral Raises
30 x 8
30 x 8
30 x 8

Smith Machine Haney Shrugs
135/side x 12
135/side x 12
135/side x 12

Front Raises
45 x 8
45 x 8
45 x 8

Rear Deltoid Machine Flies
105 x 8
105 x 8
105 x 8

68

Friday 5-08-09
Barbell Bench Press
135 x 12
225 x 8
315 x 6

Hammer Strength Incline Press
45/side x 10
90/side x 8
135/side x 8

Slight Incline Dumbbell Bench Press
70 x 10
90 x 8
110 x 8

Pec Deck
50 x 12
80 x 8
80 x 8

Wide Grip Pull Ups
BW + 20 x 6
BW + 20 x 5

Barbell Rows Rows
115 x 12
185 x 8
235 x 8

Hammer Strength Front Lat Pull down
45/side x 12
90/side x 8
95/side x 8

69

Tuesday 5-13-09
Dead Lift
135 x 6
225 x 5
315 x 3
375 x 1
385 x 1

Dumbbell Rows
120 x 8
120 x 8
120 x 10

Parallel Grip T-bar Rows
90 x 12
145 x 8
145 x 8

Hammer Strength Front Lat Pull down
45/side x 12
90/side x 8
95/side x 8

Standing Straight Bar Curls
50 x 12
70 x 8
90 x 8

Hammer Strength One Arm Sitting Preacher Curls
25 x 12
35 x 10
45 x 8

Dumbbell Hammer Curls
55 x 8
55 x 8
60 x 8