Edcoan24 Training Log

Training Training Logs
101

1/02/12
Deadlift
465x1

Front Squat
255x1
280x1
300x0 slight help on the bottom

Barbell Rows
135x5
185x5
225x5

Cable Abs
90 2x10

Roman Chair
BW 3x10

102

1/04/13
Squats
365x1

Swiss Bar Curls
95x5

103

1/06/12
Squats
230x3
260x3
295x3
325 3x1

High Bar Squats
135 5x10

Single Leg Curls
20 5x10

104

1/07/12
Bench Press Paused
195x3
220x3
250x3
275 3x1

Incline Dumbbell Press
55 5x10

Kroc Rows
55x40

105

1/08/12
Sled Pulls
100 2x100 feet
200 1x100 feet
245 1x100 feet

Bench Press
45 5x20

106

1/09/13
Deadlift
295x3
335x3
375x3
415 3x1

Good Mornings
45 5x12

Cable Abs
45 2x10
90 2x10
110x10

107

1/10/13
Sled Pulls
100 2x100feet
190 1x100feet
290 2x100feet

Bench Press
45 2x30
45 1x40

Roman Chair
BW 5x10

108

1/11/13
Press
130x3
145x3
165x3
180 3x1

Side Lateral Raises Single Standing
10 3x10
15 2x10

Pull-Ups Touching Chest
BW 1x3
BW 1x5
BW 6 Touching Chest + 1 not touching chest

109

1/12/13
Sled Pulls
100 2x100 feet
200 1x100 feet
290 1x100 feet

Bench Press
45 2x30
45 1x40

ROman Chair
BW 1x10
BW 2x15
BW 1x10

110

1/13/13
Squats
215x5
245x5
280x5

High Bar High Box Squats
115 2x10
135 1x10
155 2x10

Leg Extensions
30x20
40x20
50x20
60x20
70x20

111

1/14/13
Bench Press Paused
180x5
210x5
235x5

Incline Dumbbell Press
45 5x15

Dumbbell Rows
85x20

112

1/15/13
Dumbbell Bench
15 1x40
15 2x30

Abdominal Twist
30 1x10
40 4x10

Ab Crunch
30 5x10

Lateral Raises Machine
25 5x10

Kettlebell Cleans
15 5x10

Hyper Extensions
BW 5x10

113

1/16/13
Deadlifts
270x5
315x5
355x5

Safety Squat Bar Good Mornings
60 2x12
80 3x12

Cable Abs Pulldown
50 2x10
70 2x10
90 1x10

114

1/17/13
Lat Pulldown Hammer Grip
100x10
140x10
190x10

Row Machine
70x10
110x10

Torso Rotation
50x20
90x20

Incline Bench
95 few sets and reps

Hip Adduction
50x20
70x20
90x20

Hip Abduction
50x20
70x20
90x20

Abdominal Crunch
40x20
60x20

Hyper Extensions
BW 1x10
BW 1x15
BW 1x20

Leg Raises
BW 2x10

115

1/18/13
Press
120x5
135x5
155x5

Seated Dummbell Press
50x10
60x10
70x10
50x10
50x7

Tricep Pushdowns
60x10
100x10
150x10
200 2x10

116

1/19/13
Sled Pulls
100 4x100 feet
200 1x100 feet

Bench Press
45 2x30
45 1x40

117

1/20/13
Squats
245x5
280x3
310x1
325 2x1

Leg Extensions
40x15
60x15
100x15
145x15
145x15

Cable Ab Pulldowns
50x10
70x10
90x10
110x10
130x10

118

1/20/13
Bench Press Pause
210x5
235x3
265x1
275 2x1

Dumbbell Bench
45 5x15

Dumbbell Rows
60x10
90x10
110x10
60 2x10

119

1/21/13
Bench Press Pause
210x5
235x3
265x1
275 2x1

Dumbbell Bench
45 5x15

Dumbbell Rows
60x10
90x10
110x10
60 2x10

120

1/23/13
Deadlift
315x5
355x3
395x1
415 2x1

Vogelpohl Reverse Safety Squat Bar
60 plus 95 5x10

Roman Chair
BW 2x10
65 3x10 (Cambered Squat Bar)