Evan's Training Log

Training Training Logs
21

PM:
Calf Raises
200 x 12/200 x 8/200 x 6

Front Box Squats
225 x 5
225 x 5
225 x 5
225 x 5

Bench Press
225 x 20

22

Wednesday December 17h, 2008

Snatch Grip Deadlift
135 x 3
185 x 3
225 x 3
315 x 3
365 x 3
405 x 3
425 x 3*

Barbell Step-Up?s
135 x 8 LR
175 x 8 LR
185 x 8 LR

Pink Band Barbell Rows
95 x 8
135 x 8
155 x 8
155 x 5/105 x 5/85 x 5/65 x 5/45 x 5

*Personal Best (last week 405 x 3)

23

Nice log you have going here.

24

Thank you. I am hoping to maybe get into powerlifting soon, I am a freshman in college, I might start in a year or so.

25

Friday December 19th, 2008

Dynamic Band Bench Press
135 + Doubled Pink Bands
3 x3 @ wide grip
3x3 @ medium grip
3x3 @ close grip
Straight Weight
135 x 3
225 x 5
275 x 1
315 x 1
335 x 1
350 x 1

Barbell Rack Lockouts
135 x 5
225 x 5
315 x 5
385 x 5

1 Arm Dumbbell Press/Pink band pull aparts
65 x 6 LR/13
70 x 6 LR/13
75 x 6 LR/13

Rickshaw Shrugs
180 x 20
250 x 20
250 x 20
250 x 20

Barbell Curls
135 x 5
135 x 5

26

Saturday December 20th, 2008

Regular Squats
135 x 3
225 x 3
315 x 3

17?? Box Squats
315 x 3
365 x 3
405 x 3
440 x 2

Good Mornings
135 x 6
185 x 6
205 x 6

Barbell Front Lunge
135 x 5 LR
185 x 2 LR
225 x 5 LR
135 x 10 LR

Weighted Pull-Ups (R-P):
90 x 3/1/1
90 x 3/1/1

Chest-Supported Rows:
90 x 20
135 x 12
180 x 5/135 x 5/90 x 5/45 x 5/BAR x 10

Rope Kneeling Crunch
ALL x 30
ALL x 30

27

Monday December 22nd, 2008

Floor Press
135 x 3
185 x 3
225 x 3
275 x 3
285 x 3
295 x 3

Dumbbell Incline Bench Press (45-60 second rest)
90 x 6
100 x 6
115 x 6

Triceps Extension

Had some pretty bad “24 hour virus” all day Sunday and had a slept pretty badly. I took it relatively easy this workout, but still put up some good weights I thought.

28

Wednesday December 24th, 2008

Snatch Grip Deadlift
135 x 3
225 x 3
315 x 1
365 x 1
405 x 1
435 x 3 (PB)

Front Squats
135 x 3
225 x 5
235 x 5
245 x 5
265 x 5

Pullups (3 second pause at bottom)
75 x 3
90 x 3
90 x 3
90 x 3
90 x 3

Cable Wide Grip Rows/Pink Band 45 Degrees Raises
150 x 8/pink x 10
170 x 8/2 pink x 10
200 x 8/2 pink +25 lb x 10
200 x 8/2 pink x 20 reps

29

Friday December 26th, 2008

Dynamic Bench Press (pink band)
140 lbs
Wide grip x 3
Medium Grip x 3
Close Grip x 3
Straight Weight:
135 x 3 (pause at bottom)
185 x 1 (pause at bottom)
225 x 1 (pause at bottom)
275 x 1 (pause)
315 x 1 (pause)

Partial Close Grip Smith Press
225 x 6
275 x 4
315 x 5
335 x 5

Seated Dumbbell Power Cleans (30 seconds rest)
40 x 8
45 x 6
50 x 4
60 x 1, 1, 1, 1

Shrug Machine
180 x 20
270 x 20
360 x 15
180 x 20

Saturday December 27th, 2008

Squats
190 x 5
230 x 3
265 x 2
305 x 1
320 x 5
325 x 5

45 Degrees Back Raises (bar behind back)
65 x 6
85 x 6
105 x 6

Pull-Throughs
140 x 12
140 x 12
150 x 12

Squats
190 x 5
230 x 3
265 x 2
305 x 1
325 x 5

30

Monday December 29th, 2008

Floor Press
160 x 5
195 x 3
230 x 2
260 x 1
295 x 1
310 x 1
325 x 1
295 x 1
310 x 1
335 x 1 *

Push-Press
135 x 5
185 x 6
185 x 6

Rear Delt Flies/Cable Curls
40 x 8/130 x 12
45 x 8/130 x 12
50 x 8/130 x 12

Hurricane Shrugs
90 x 20
180 x 20

Barbell Holds
225 x 45 seconds
185 x 30 seconds
225 x 45 seconds

31

Wednesday December 31st, 2008

Incline Bench Press
135 x 4
185 x 4
225 x 4
225 x 4
225 x 4
225 x 4
245 x 4
250 x 4

Dumbbell Arnold Flies
50 x 10
50 x 10

Pullups (Mixed Grip)
15 sets for 100 reps
150 total reps

32

Friday January 2nd, 2008

Bench Press
295 x 2
295 x 2

Dumbbell Bench Press
80 x 35

Skull Crushers
115 x 8
135 x 8

Triceps Pushdown
150 x 10

Wide Lat Pulldown
200 x 10
250 x 10

33

Saturday January 3rd, 2008

Leg Extensions
130 x 15
160 x 5
160 x 12
170 x 8
170 x 12

Plate Ups/Speed Twists
45 x 10/10 x 50
45 x 10/10 x 50

Pink Band Twist
10 x 2

Rope Crunch
150 x 50
150 x 50
150 x 100

34

Monday January 5th, 2009

Bench Press
(Warm up) 135 x 8, 185 x 12
230 x 3
230 x 3
230 x 3

Ez Bar Skull Crushers
115 x 10
135 x 10

Straight Bar Triceps Pushdowns
120 x 10

Leg Curls/Leg Extensions
170 x 4/All x 3

Chest Supported T-Bar Rows
135 x 10
180 x 10

Hanging Swipers
2 x 10

35

Tuesday January 6th, 2009

Bench Press
135 x 8
185 x 12
265 x 3
265 x 3

Triceps Pushdowns
120 x 10

Rack Pulls
405 x 3
495 x 1
585 x 1

Cross Body Cable Twists
8 Reps (6)
6 Reps (6)
2 Reps (6)

36

Friday January 9th, 2009

Bench Press
135 x 3
185 x 3
225 x 3
300 x 2
300 x 2

Dumbbell Bench Press
85 x 25

Skull Crushers
115 x 8
140 x 8

Triceps Pushdowns
120 x 10

Chinups
50 x 10
50 x 10

37

Monday January 12th, 2009

Bench Press
Bar x 8
135 x 8
185 x 10
240 x 3
240 x 3
240 x 3

EZ Skull Crushers
115 x 10
135 x 10

Triceps Pushdowns (On LPD)
120 x 5
130 x 10

T-Bar Chest Supported Rows
90 x 5
135 x 5
182.5 x 10

Hanging Swipers (30 sec rest)
3 x 15 Fast

38

Wednesday January 14th, 2009

Bench Press
135 x 3
185 x 10
225 x 1
275 x 3
275 x 3

Triceps Pushdowns (LPD)
10 x 10

Deadlifts
335 x 1
355 x 1
405 x 1
500 x 1

Back Extensions (2 pink bands)
2 x 10, 1 x 12

39

Friday January 16th, 2009

Bench Press
Bar x 8
135 x 5
185 x 5
225 x 1
315 x 2
315 x 2

Dumbbell Floor Press
85 x 30

Skull Crushers
115 x 8
115 x 8

LPD Pushdowns
10 x 10

Curl Grip Lat Pulldown
20 x 10
20 x 10

40

Saturday January 17th, 2009

Box Squats
315 x 10

Good Mornings
185 x 5
205 x 5
205 x 5
225 x 5

Pull-up Inverted Twists
1 x 30
3 x 20
1 x 10
FAST