Fong520's Log

Training Training Logs
61

had 2 exams and 3 quizzes all week so didnt get much sleep/food/workouts in

weds 4/7 chest
wasnt gonna work out bc thought id be real tired after the test, but got done real early so had nothing to do until the train came…

warmup
– racquetball

incline bench
– 1x12 bar
– 1x6 95
– 3x8 145

pullups
– 3x10 moved grip in each set

chinup
– 1x6

db press
– 2x8 70
– 2x6 70

low to high cable flyes
– 3x10 20, 17.5

dips
– 3x10 25

=======================================================

thurs – shoulders/back

warmup
– elliptical

standing military press
– 3x8 110

  1. rows
    – 4x8 155 (back and forth between supinated and pronated grips)

  2. pullups
    – 4x10

  3. cable side raises
    – 3x8

  4. pullups/chins
    – 3x8

incline rear delt raises
– 3x8 15

db raises side/front/ db press
– 3x8 17.5

db pullovers
– 3x10 35, 40, 45

facepulls (back and forth between grips)
– 5x12 42.5

tricep press downs
– 3x12 42.5

low to high cable flyes
– 3x10 20
chinups
– 3x8

=========================================================

4/9 legs
… my triceps kill today

warmup
– elliptical for 3 mins

squats
– 1x8 135
– 1x4 185
– 1x2 225
– 1x3 175
– 4x3 165

stiff leg deadlifts
– 4x6 185

was going to miss the train so cut workout short.

62

went to dc area/va to visit my brother adn watch my other brother run a 10 miler
my one brother has some bands and a pullup bar

4/10 saturday
went back and forth between sets
1)pull ups switched between 4 diff grips
2)pushups with band
—10x8

4/12 monday
legs

warmed up by playing a game of raquetball

squats
– 1x5 135
– 1x4 225
– 3x5 275
– 1x6 225

walking lunges
– 2x14 35s
– 1x10 35s

seated calf raises
– 3x10 not sure weight

leg press - single leg
– 3x10 25s

glute machine
– 3x10

leg extension - single leg eccentric part
– 3x12

leg flexion - single leg eccentric
– 2x14

63

4/13 Tuesday
chest / triceps

real good day today.

warmup
– biked for 3 mins

incline bench
– 3x6 155

front squats
– 1x5 135
– 1x3 185
– 1x6 215
– 2x5 215

db press
– 4x6 70s

low to high cable flyes
– 1x10 20s
– 1x10 25,
– 2x10 25, 20 (switched after 5 or 6 reps

  1. dips
    – 4x8 35s
  2. pullups
    – 2x8 35s
    – 2x6 25s
    – 1x8 neutral grip

triceps rope pressdown / overhead extension
– 2x12x10 42.5 i think?

went up in a couple of my lifts today. (incline, front squat, dips/pullups.) felt good.

64

4/14 off

4/15 thurs
back/shoulders

military press
– 4x6 105

barbell rows
– 4x8 155 underhand

wide grip pullups
– 3x8
– 1x5

cable side raises
– 3x8 20, 20x5 15x3, 15s

incline rear delt raise
– 3x8 17.5

side db raise, front raise, db press
– 3x8 17.5 first set, 17.5x5 15x3, 15s

db shrugs
– 1x15 65
– 3x12 85

cable scarecrows
– 3x8 15

face pulls super sets.
– 3x12 50 (pronated)
– 3x8 42.5 (supinated)

towel pullups, one handhold up after every 2 pulls
– 2x10

65

4/16 friday
leg?

warmup
elliptical for 2 mins.

squats (with 10 lb plates under heels)
– 1x10 body-weight
– 1x8 135
– 1x5 185
– 4x6 235

stiff leg dead-lifts
– 4x8 185 - 35 plates to go lower(straps on 2nd and 3rd set)

step ups
– 4x8 45 dbs

bulgarian split squats
– 4x8 45s

muscle ups / pullups
– 3x3x8 body-weight

  1. low to high cable flyes
    – 3x10 25, 25, 20
  2. cable rear delt raises
    – 3x10 20, 15, 15/10

played racquetball afterwards and when i got home i jumped rope for about 10 mins.

66

4/19 monday
legs. worked out in my nike frees

… got a big break between classes so did some pullups.
about 70 pullups

rows
– 3x8 70lbs

reverse cable flies/ rear delt raises
– 3x8 15

pullups
–1x17

went to lab
then actual legs ha.

warmup
elliptical 2 mins
leg abductors 1x15
standing kickbacks 2x10

squats
– 1x5 135
– 1x3 225
– 1x5 275
– 2x2 275
– 3x3 265

walking lunges
– 1x14 35s
– 1x16
– 1x15

single leg press
– 3x10 25s
– 1x20 leg press with 25s

glute machine kickbacks
– 3x10

leg flexion/extension (single leg eccentric)
3x8 90 on flex 75 on ext

abs

============================================================

4/20 tues
chest

warmup
pushups 25

incline bench
– 3x5 165

front squats
– 1x5 135
– 4x6 205

bench
– 1x5 175
– 2x6 165
– 1x3 165

cable flyes
– 3x8 25s

  1. dips
    – 3x8 35
  2. pullups
    – 2x8 35
    – 1x6
    – 1x8 chin

====================================================================

4/21 weds
off
legs/hip flexors real tight.

67

4/22 thurs
shoulders/back

warmup
elliptical for 3 mins

squats
– 1x5 135
– 3x8 185

military press
– 2x6 115
– 2x6 105

1)barbell rows supinated grip
– 4x8 175
2) wide grip pullups
– 4x8

cable side raises
– 2x8 20
– 2x8 20/15

upright rows ez curl bar
– 3x8 70

incline rear delt raise
– 3x8 15

side db raise, front raise, db press
– 3x8 17.5 first 2 sets, 15 and 12.5 last set

face pulls seated
– 3x8 50?

reverse cable flyes/raises
2x10 15

incline db rows
– 1x8 60s
– 2x8 70s

db pullovers
– 3x8 45

db shrugs
– 3x15 90s

68

4/23 friday

played a game of racquetball to warm up.

squats
– 2x6 135
– 1x6 225
– 3x5 275

bench press
– 1x8 115
– 2x8 155
– 2x6 135

deadlift
– 1x5 135 mixed grip, left hand supinated
– 1x5 185 pronated
– 1x5 255 pronated
– 4x4 295 mixed grip right hand supinated, pronated straps last 2 sets

69

4/26 mon
legs

warmed up on elliptical for a couple of mins in my sweats.

squats
– 1x5 jump squats with bar
– 1x3 135
– 1x3 225 . got out of my sweats
– 1x3 jump squats without bar
– 4x5 285 felt diff. maybe bc i didnt warm up like i usually do wit racquetball.
– 1x6 225

stiff leg deadlift
– 1x6 135
– 4x6 185

walking lunges
– 4x28 (14 steps each) 35s

single leg leg press
– 4x10 35s

life fitness standing glute kickbacks
– 4x10 110

  1. leg extension (single leg eccentric switching legs each time)
    – 4x12 90
  2. leg flexion (single leg eccentric switching legs each time)
    – 4x12 75

pullups
– 2x10 wide
– 2x8 med

70

4/27 tues
chest/tris

warmed up on elliptical for 2 mins. then stretched a bit. and did 15 clap pushups

incline bench
– 4x6 155

front squat
– 1x3 135
– 2x4 225
– 1x3 225
– 1x2 225

db press
– 5x5 75s

high to low cable flyes
– 1x10 25
– 1x8 30

felt good today. went up in front squats as well as db press. although felt like i was pushing bar into my neck a little too much in the front squats.
– 1x10 25
low to high
– 1x10 25

  1. dips
    – 1x8 35
    – 1x7
    – 1x6
    2)chinups
    – 1x7
    – 1x8
    – 2x6

tricep press down
– 2x10 47

overhead tricep ext
– 2x10 35

71

4/30 fri … took off yesterday cause ive been working on a project.
shoulders back

squats
– 1x5 135
– 3x10 225

military press
– 2x6 115
– 1x5 115
– 1x5 105

  1. bent over rows supinated
    – 3x8 175
    – 1x8 155
    – 1x10 135
  2. pullups pronated grip shoulder length
    – 3x10
    – 2x8

cable side delt raises
– 3x8 20s

upright rows ez curl
– 3x10 70
pullups
– 2x10 close grip parallel

incline rear delt raises
– 3x8 17.5

superset
side db raises, front db raises, db press
3x8x8x8 17.5 each

db pullover
– 2x10 50

bb shrugs
– 1x15 135
– 2x15 225

pullups
– 3x6 45, 35 bodyweigt

abs.

when i got home i tried to do some snatches and one arm snatches…

72

5/1 & 5/2 off. study day on the beach on sat and burnt my back/shoulders heh

5/3 legs

warmed up wit some racquetball.

squats (hurt alot bc my back/shoulders were burnt. used a close grip and tried to keep it off as much as i could. still got my pr. felt like i coulda done more but the bar on my back hurt alot)
– 1x3 jump squats w/ bar
– 1x3 225
– 1x5 275
– 2x5 295 (new pr)
– 1x5 225

stiff leg dl
– 1x5 185
– 3x8 205

walking lunges
– 3x30 steps 35s

single leg press
– 3x8 45s
– x8 last 2 sets finished with both legs

glute kick back machine
– 3x10 110

single leg extension (back and forth between legs)
– 3x16 90+, 90, 70+

single leg flexion
– 2x12 70+, 70
– 1x12 70 both legs.

than messed around with towel pullups/climbs
– 5x?

pallof press (tried to do it at least)
– 2x10 each side 32s?

bubkas
– 3x?

73

5/4 chest/tri

warmed up on elliptical for 2 mins, then stretched, than some pushups

incline bench
– 2x6 155
– 2x4 155

front squat
– 1x3 135
– 3x4 225

db press
– tried to get 75 up twice. and then tried to get 70 up. failed all 3 times and left afterwards ha

dips
– 4x5 35
– 1x8 bodywt
pullups
– 4x5 35

low to high cable flyes
– 3x8 22.5

cable rope pushdowns
– 3x8
cable rope overhead ext
– 3x8

the incline bench felt really hard. as did the db presses. felt like shit that i couldnt get it up and just left cause i felt like an idiot ha. overall, crappy day.

74

5/6 thurs
shoulders/back.
had back to back finals starting at 8am and a paper due last nite at 12…in other words. got bout 3 hrs of sleep.

warmed up on elliptical for 2 mins

squat… tried it but my groin hurt? hope its nothing serious

military press
– 3x6 115
– 1x5 115

bent over bb row
– 4x8 175 supinated
med grip pullups
– 4x10

side lateral raises
– 3x8 20/15 15 15

upright row
– 3x8 70

db side raise/front raise/ military
– 3x8 17.5

db pullovers
– 1x8 40
– 3x8 45

db shrugs
– 1x15 80
– 2x12 90

face pulls
– super set from ground adn up 4 or 5 times. moved up after 5 reps. think 35 lbs?

felt real crappy. prob bc of lack of sleep and the fact that there was no music and the gym was empty in the beginning.

75

5/7 friday
last final at 8am worked out afterwards. kinda beat from studying and all but o well

pullups/towel pullups
– 3x8 25lbs
– 4x6 bdywt with towels.

squats
– 1x5 135
– 3x8 225
– 1x1 315 (went for 2 but couldnt get up without help ha)

deadlifts
– 1x6 135
– 1x5 185
– 1x5 225
– 3x4 275 (with a plate under each end + straps)
– 1x3 295 (straps)
– 1x3 275
– 1x6 225
– 1x6 135

bubkas
– 2x8

76

5/10 monday
played basketball

5/11 tues
legs

warmed up on bike for min and half

squats (right side of groin was hurting.?..)
– 1x8 jump squats wit bar
– 1x3 135
– 1x3 225
– 1x3 295
– 1x3 285
– 1x4 275
– 1x3 225
– 1x6 135

stiff leg dls
– 4x6 185

lunges
– 3x30 steps 35lbs

single leg press
– 3x10 35s (right side felt real weak… maybe groin?)

pullthroughs
– 3x10 forget weight maybe 120?

single leg extensions
– 3x20 (back adn forth between each leg)

plank, side planks

bubkas
– 2x10

77

5/12 weds
chest

incline bench
– 1x3 135
– 3x6 155

front squats
– 1x3 135
– 1x3 185
– 3x3 225

db press
– 1x3 60
– 1x5 70
– 2x5 75
– 1x5 70

low to high cable flyes
– 1x8 45? (couldnt read it)
– 2x10 37?

dips
– 2x10 25
– 1x15 bodyweight
pullups
– 1x10 25
– 1x10 35
– 1x12 bdywt

bubkas
– 1x8
– 1x5

so yea im back to ballys at home now cause schools over. dont have dip belts, so i asked people to help me put the weights bw my legs for dips and pullups but it seemed kinda annoying so i stopped. gonna buy me a dip belt. exercises might change now too cause of diff equipment/no one bitching for doing stuff (woohoo cleans)

78

5/14 shoulders/back

hang cleans
– 3x8 135

push press
– 2x6 135
– 1x5 135

military press
– 2x5 105

1)bent over rows
– 1x8 175 supinated
– 3x8 165 sup
– 1x8 145 sup
– 1x6 135 pronated
2) pullups
– 4x8 bodyweight

1)cable side raises
– 3x10 24
2) upright rows
– 1x8 bar
– 3x10 85

side/front raises/military press
– 3x8 side and front raises first 5 with 20s 15s for last 3. military presss just 20

kneeling j pulldowns
– 3x10 60 or 70 some i think?

abs

79

5/17 monday
chest/tri have to change this weeks sched a bit cause goin out all day on thurs

incline bench
– 3x6 155

front squats
– 1x3 135
– 1x5 185
back squats
– 2x8 185

db press with grip force
– 1x5 60
– 3x5 70
– 1x3 80 without the grips

low to high cable flyes
– 3x8 35?

dips/pullups
– 3x8x8 35, 30, 30
– 1x10 bodyweight

played a game of pickup basketball
took a couple of vault jumps

80

5/18 tues
legs

jumped rope for 5 mins. stretched a bit

squat
– 1x8 135 (rack was being used so i had to clean it up)
– 1x3 225
– 3x5 275
– 1x6 225

stiff leg dl
– 1x6 135
– 3x8 185

walking lunges
– 3x30 35s
felt like i was about to throw up during these

single leg leg press
– 3x8 45s
– 1x12 both legs after last set

feel like legs are getting weaker? dont know if its because i havnt been squatting as much anymore but think im gonna do a deload week next week maybe?. at least for legs