Evan's Training Log

Training Training Logs
41

Monday January 19th, 2009

Bench Press
250 x 3
250 x 3
250 x 3

Skull Crushers
115 x 10
115 x 10

Triceps LPD Extensions
11 x 10

Cable Row (Curl Grip)
15 x 10
17 x 10
20 x 10

Barbell Curl
135 x 5
135 x 5
135 x 5
135 x 10

Tuesday January 20th, 2009

Deadlifts
405 x 5
455 x 3
500 x 2

Barbell Rows
225 x 8
275 x 6
300 x 4
315 x 6
225 x 10

Close Grip Pull-Downs
16 x 15
20 x 5
20 x 5
20 x 5

Hanging Swipers
2 x 20

42

Wednesday January 21st, 2009

Behind Neck Shoulder Press
135 x 5
155x 5
185 x 4
135 x 8

Seated Lateral Raise
30 x 5 LR
40 x 5 LR
45 x 5 LR
50 x 5 LR
30 x 10 LR

Barbell Front Row
135 x 5
155 x 5
135 x 5
185 x 2

Barbell Shrugs
225 x 5
315 x 5
365 x 5
405 x 5
455 x 5
225 x 10

Thursday January 22nd, 2009

Curls
135 x 5
135 x 5
155 x 2
135 x 5
185 x 5 (cheat)

Seated Hammer Curls
55 x 8 LR
60 x 6 LR
60 x 6 LR
55 x 4 LR

High Cable Twists
10 x 5 LR (2)
12 x 5 LR (2)

Low Cable Twists
8 x 5 LR
12 x 5 LR

43

Friday January 23rd, 2009

Close Grip Bench Press
135 x 8
185 x 8
225 x 5
275 x 3
300 x 3
315 x 2

Weighted Dips
90 x 8
135 x 6
160 x 4

Nosebreakers
95 x 10
135 x 6
155 x 6
95 x 15

Saturday January 24th, 2009

Squats
135 x 5
225 x 1
315 x 3
315 x 3
315 x 3
315 x 3
315 x 3
315 x 3

Hamstring Curls
87.5 x 12
100 x 12
112.5 x 12
125 x 12

Monday January 26th, 2009

Bench Press
135 x 8
185 x 8
225 x 1
275 x 5
320 x 2
335 x 2
350 x 2
185 x 25

Incline Bench Press
135 x 5
185 x 5
225 x 2
250 x 2
265 x 2

Arnold Flies
45 x 10
55 x 10
65 x 8
70 x 8

44

Tuesday January 27th, 2009

Deadlifts
135 x 5
225 x 5
315 x 5
405 x 1
500 x 1
540 x 1 (Not a max)
315 x 5

Corner Barbell Rows (Parallel Handle)
135 x 10
180 x 10
225 x 8
270 x 6
315 x 1-270 x 4

Wide Grip Pullups
2 x 10

Wide Grip Pull-Downs
(1) 10 x 10
(2) 11 x 10
Still taking it relatively easy on the deadlifts because of the foot (4.5 weeks since break)?Next week will go for a new max somewhere between 560 and 600

45

Been lifting?