Finally Got a Training Log

Training Logs
1

I have been lifting for a while but really never have ever kept track of my progress so I figured it was about time I got serious and started a training log. Anyways, legs today…

20 minutes interval cardio in the morning then in the afternoon…

Squat
135x8
225x5
255x3
275x5

Really been trying to work on form and depth on these so I have gone done a little on weight on these…hopefully getting back up there soon

Front Squat
135x5
185x5
235x5- up 2 reps from last week

Good mornings
135x6
155x6
175x6

Machine One-Legged Leg Press
150x10
170x10
170x10

Calf Raise
1x12 DC Style

Overall good day…chest tomorrow

2

Good workout today man, your squat form has gotten alot better, good mornings too.

Now onto that 315x5 squat

3

Did about 30 minutes steady state cardio in the morning then chest in the afternoon.

Incline Dumbbell Press
45x10
60x8
70x6
80x4 2

Reverse Grip Bench Press
45x12 (warmup)
135x8
155x5
175x5
185x1 1

Close-Grip Bench Press
135x8
155x6
175x4

One-Arm Tricep Pressdown
30x12
40x10
50x8
60x8

Rope Cable Crunches
90x30
100x25
110x20

2 Minute Pushup Plank

2x15 Leg Raise

4

This should come after back/bis but I messed up while posting

Shoulders

Standing Military Press
45x12 (warmup)
85x8
105x5
125x6
105x8

Lying Incline Rear Delt Raises
10x25
10x25
15x15
15x17

Face Pulls
25x20
40x20

Machine Lat Raises
30x15
50x12
70x10
70x8 DROP 50x8 DROP 30x8

Hammer Strength Shoulder Press
90x12
180x2 DROP 140x6
140x8 DROP 90x8

Tried to go way too heavy on these second set

5

Back/Biceps Today…

Bent Over Barbell Row
135x10
155x10
175x10
225x8

Not too strict with form on these, still felt awesome

Close-Grip Pulldown
100x12
140x10
180x8
200x8

Seated Cable Row
120x12
160x10
180x8
200x7

One-Arm Pulldown
40x12
55x10
60x8

Machine Preacher Curl
45x12
70x7
90x5
70x6 DROP 45x7

4 400 yd sprints at the track to finish it all off

6

Good workout today man. Your barbell rows were looking good. You’re strong for your size LOL

7

Back/Bi’s and a little bit of triceps

Bent Over Barbell Row (strict form)
45x12 (warmup)
135x12
155x10
175x8

One Arm Dumbbell Row
75x10
100x10
100x10
125x8

High Incline Alternating Dumbbell Curls
25x10
35x10
40x7
40x6

EZ Bar Curl
warmup
50x8x3

Machine Preacher Curl
45x12
55x10
60x8
60x8

Rope Pressdowns
50x15
70x15
90x12
110x10
130x8 DROP 100x8 DROP 70x8

Cable Crunches
90x20
110x20
130x15
150x10 DROP 100x10 DROP 50x10