Eq's Log

Training Logs
1

Upper Body
10/13

A1. DB Flat Press
30x8, 60x5, 80x3, 100x10, 100x10 (cut out lots of early sets and felt strong on chest)
A2. BB Row
Barx12, 115x3, 135x3, 185x10, 185x10

B1. DB Incline Fly
30x10, 35x12, 40x15
B2. DB Row
100x8, 100x8, 100x4,4 (cut last set in half after 4 reps, took a few breaths and finished set)

C1. Standing DB Overhead Press
50x12, 55x 10
C2. Pec Dec Fly (Bent elbow)
85x15, 100x15

D. Reverse Fly Pec Dec
70x12, 85x12

E1. BB Bicep Curl
90x10, 90x 8
E2. Tricep Exercise

35 min CV at night

3,230 kcal
Periworkout:
Pre-2finibar
Dur-Surge Recovery (SR)

2

Lower Body
10/14

A. Squat
95x8, 125x5, 135x3, 160x2, 185x2, 225x10, 225x10

B. DL
135x5, 160x3, 185x3, 225x8, 225x4,4 (rest midway on last set)

C1. Leg Press Wide
180x15, 270x15
C2. V-squat
190x15, 210x15

D. RDL
115x12, 135x12, 135x10

E. Calf Press on Leg Press
270x12, 270x12, 270x12

F. Seated Calf Raise
140x8, 140x8, 140x8

4,086 kcal

Pre-3 finibar
Dur-2scoops ac & m-10
post - 10g pulse

3

Rest
10/15

40 min CV

3148 kcal

10/16
Upper Body

A1. DB Incline Press
30x8, 60x5, 75x3, 80x 2, 100x10, 100x9
A2. Barbell Row
Barx12, 115x3, 135x3, 185x10, 185x10 drop to 160x10, drop to 155x10

B1. Standing DB Overhead Press
55x11, 60x9
B2. Cable Behind Lateral Raise
10x15, 10x12

C1. Pec Dec Fly
85x12, 100x10
C2. HS High Row
70x12,85x10

D1. Pec Dec Reverse Fly
60x12, 70x10
D2. Chest Supported T-bar Row
70x20, 70x15 drop to 45x10, drop to 25 x12

night: 30 min CV

3,270 kcal

pre-breakfast
dur- 2 scoops SR
post-protein shake

4

Lower Body
10/17

8 min on Arc Trainer

Experimenting with A1 & A2 placement

A1. Seated Leg Extension
55x15, 55x15, 55x15, 55x20
A2. Prone Leg Curl
50x15, 50x15, 50x20, 55x20

B. Front Squat
barx12, 95x 5, 115x3, 135x3, 155x2, 185x1, 185x8, 185x8

C1. Leg Press Narrow
180x12, 270x10, 360x10
C2. Goblet Squat
45x15, 50x15, 70x12

D. Seated Leg Curl
70x15, 100x12, 130x12, 145x12

E. Single Leg Curl
50x15, 60x15

F. RDL
95x8, 115x5, 135x8, 185x8, 185x8

G. Calf Press on Leg Press
180x12, 270x12, 270x12

H. Seated Calf Raise
90x15, 185x8, 185x8

4,003 kcal

Pre-3 finibar
Dur-2 scoops Ac/m-10

5

10/19
Upper Body

A1. DB Flat
25x 8-12 x2sets (ROM work), 60x5, 70x3, 80x2, 90x2, 100x11, 100x10
A2. BB Row
Bx 8-10x2sets, 95x5, 115x3, 135x2, 155x3, 185x12, 185x12

B1. Rack Chin
BWx12, BWx11
B2. DB Incline Fly
35x12, 45x12

C1. DB Standing MP
55x12,60x8
C2. HS Row
60x15, 85x12

D. Preacher Curl
70x12, 80x7

3,367 kcal

pre-2 FINiBAR
dur-2 scoops Surge Recovery

6

Managed to get this in.

10/20
Lower Body

A1. Prone Leg Curl
50x15, 50x15, 50x15, 50x20
A2. Seated Leg Extension
55x15, 55x15, 55x15, 55x20

B. DL
135x5, 165x5, 165x2, 185x3, 185x2, 205x8, 225x4,4 (form better imo, but grip still lacking)

C1. Squat
135x8, 160x8, 185x8
C2. Leg Press (wide)
360x8, 450x8, 540x8

D1. Goblet Squat
70x10, 80x10
D2. RDL
95x8, 135x8 (minor hip spasm so I didn’t push it at all)

E. Calf Press on Leg Press
540x12, 540x10, 540x9, 540x8

F. Seated Calf Raise
90x15, 140x12, 160x9, 160x8

3,899 kcal.

no peri

7

Been trying something different with carb cycling. Need to change gears. Expecting numbers to go down a bit.

10/22

A1. DB Flat
25x12, 60x5, 70x2, 80x2, 90x2, 100x12, 100x8
A2. B/O BB Row
Bx 12, 95x5, 115x2, 135x2, 155x2, 185x11, 185x10

B1. DB Standing O/H
55x12, 60x10
B2. DB Row
85x10, 100x8

C1. Cable B/H LR
10x15, 15x8
C2. Preacher
70x12, 80x8

D. Pec Dec Rear Fly
85x12, 95x12

8

10/26

A1. PLC
50x15 x3
A2. Leg Extension
55x15 x3

B. DL
135x5, 160x3, 185x3, 225x8, 225x4,4

C1. Leg Press
360x10, 450x10
C2. Goblet
70x10, 100x10

D. Calves on LP
540x12, 540x12

E. Seated Calf
160x15, 160x12

9

10/27

A. DB Flat
70x5, 80x3, 90x2, 100x10, 100x7

B. B/O BB Row (underhand)
95x10, 135x5, 160x4, 185x10, 185x10

C1. Standing O/H Press
55x12, 60x10
C2. HS High Row
90x12, 90x10

D1. DB Lateral
15x12, 15x10 (minor grinding in shoulder)
D2. BB Curl
90x10, 90x5

10

11/10

30 min CV in a.m.

A. Squat
95x8, 135x5,185x3,205x8,225x8

B. DL
135x5, 185x5, 225x3, 255x2, 205x8

C1. Prone Leg Curl
80x8, 95x8, 110x8, 80 & 60 drop set, and 80 partial
C2. Leg Press
360x8, 360x8, 360x8

D. RDL
135x8, 185x7, 160x7 Grip failing

E. Calves on Leg Press (long stretch at bottom)
180x8, 180x8, 180x8

F. Horizontal Calf
210x8, 230x8, 250x8

G. Seated Calf Raise
90x8, 120x8, 140x8

11

15 minute intervals

12

11/12

What a shit day.

A1. Bench
Barx8, 135x5, 185x5, 205x6, 225x4
A2. Pendlay Row
95x5, 95x8, 135x8, 135x6

B1. Standing DB O/H Press
60x7, 60x6
B2. Pull Ups
BWx6, BWx6

C1. HS Biceps Curl
50x8, 60x8
C2. Rope Extension
42x8, 47x10

26 min incline walking

13

11/13
more shit…

A. Front Squat ATG
95x12, 115x5, 135x5, 160x6, 160xback spasm and there goes breathing normally.

B. Leg Press
360x8, 360x8

C. Seated Leg Curl
100x8, 100x8

D. RDL
135x8, 135x8

E. Seated Calf Raise (long stretch at bottom)
90x8, 90x8

F. Horizontal Calf
250x8, 250x8

14

11/14
27 minutes incline treadmill walking
2.5 mph

11/15
Circuit

A1. Push Press
95x12, 95x10
A2. Lunge
40x10, 25x10
A3. Narrow Pull Up
BWx8, BWx7
A4. Plank
A5. Ball Roll Out

B1. BB Row
145x12
B2. SLDL
145x10
B3. Smith Bulgarian Split Sq
105x10
B4. Lunge Jumps

C1. Step Ups
30x20, 25x20, 25x20
C2. Bench Dips
BWx12, BW x12, BWx12
C3. Jumping Jacks
C4. DB B/O Lateral Raise
10x10, 10x10, 12x10

15

11/16

Circuit:

A1. Deadlift 135x8, x8
A2. Horizontal PullUp BWx15, x15
A3. Push Up x15, x15
A4. Plank

B1. Bench 135x8, 155x8
B2. Wide Pull Ups BW x8, x8
B3. DB RDL 55x8, x15
B4. Paloff Press 30x8, x8

C1. Pendlay Row 135x8, x8
C2. DB Lateral Raise 15 lbs x10, x15
C3. Single Leg Squat 25 lbs x10 partial, 10 lbs x10
C4. MC’s

16

11/17

Intervals

11/18
AM 22 minutes incline treadmill walking

PM
A. Pendlay 95x8, 115x8, 135x8, 135x8 learning to get a much better squeeze at the top
B. Standing DB O/H Press 55x10, 55x9
C. Wide Pull Ups BWx10, BWx5
D. pec dec fly 105x15, 115x10
E. Rope Pressdown 55x12, 55x12
F. BB Curl 65x10, 65x8

17

11/20

A. DL
135x5, 185x3, 225x1, 275x1, 305x1, 315x1 PR

B. Leg Press
4 plates x8, 5 plates x8, 6 plates x8

C. Straight Leg Calf Press Machine
170x8, 190x8, 210x8

D. Seated Calf R. (pause at bottom)
90x8, 90x8

27 min CV

11/21
Interval

18

11/23

Circuit

A1. Push Press
95x12, 95x12
A2. Lunge
25x15, 25x15
A3. Narrow Pull Up
BWx8, BWx8
A4. Alternating Planks
A5. Side Plank

B1. BB Row
135x10
B2. SLDL
135x10
B3. Smith Bulgarian Split Sq
105x8
B4. Lunge Jumps x 15

C1. Step Ups
25x30, 25x30, 25x30
C2. Bench Dips
BWx12, BW x12, BWx12
C3. Jumping Jacks
C4. DB B/O Lateral Raise
15x10, 15x10, 15x12

PM 30 min cardio

19

11/23

Circuit

Warm Up:
5 min incline walking
Deadlift: 135 lbs x 5, 3

A1. Deadlift
185x8, 185x8
A2. Horizontal Pull Up
BW x15, x15
A3. Push Up
BW x15, x15
A4. Plank

B1. Bench Press
135x8
B2. Pull Up Wide
BW x6
B3. Paloff Press
23x8
B4. SLDL
135x8

C1. Pendlay
135x8, x8, x8
C2. DB Laterals
15x8, 20x10, 20x12
C3. Goblet
60x10, 60x8, 60x15
C4. Jumping Jacks

25 min CV

20

11/26

Strength

A. DL
225x5,x5…until 40

B. Pull Ups
x35 over quite a few sets

C. DB Push Press
65x8, x6, x5

11/27
Circuit

A1. Clean
85x8, 85x8
A2. Pull Up
Bw x8, x8
A3. Ball Roll Outs
A4. Planks

B1. DB Row
60x12, x12
B2. Push Ups
B3. Plie (sp?) squat
100x15, x15 (rom blow gonna use a BB)
B4. Jumping jacks

C1. HS Row
80x10, x10, x10
C2. HS O/H Press
60x10, x10, x10
C3. Jump Squat
C4. Crunches

11/29

Circuit

Note: was really out of it this time.

Circuit

A1. Push Press
95x12, 95x12
A2. Lunge
25x15, 25x15
A3. Narrow Pull Up
BWx8, BWx6
A4. Ball Roll out
A5. Side Plank

B1. BB Row
135x10
B2. DB SLDL
65x10
B3. Smith Bulgarian Split Sq
105x8
B4. Lunge Jumps x 15

C1. Step Ups
25x30, 25x30
C2. Bench Dips
BWx12, BW x12
C3. Jumping Jacks
C4. DB B/O Lateral Raise
15x12, 15x12