Fong520's Log

Training Training Logs
101

7/29 thurs
shoulders/back

warmup
rotations, dislocates, 5 explosive pullups

military press w/ gripforce (60 sec recov)
– 5x5 105
– 1x3 105

bent over bb row (75 sec recov)
– 4x8 155 alternating grips

  1. behind back cable side raise w/ grip force
    – 2x10 25s
    – 1x8x2 25/15
    – 1x5x5 25/15
  2. pullups - moved grip in each time
    – 4x10

incline reverse db raise
– 1x10 20
– 1x7x3 20/15
– 1x10 15

db pullovers
– 2x10 45s

side/front raises/ military press
– 1x8x8x8 20s
– 1x8x6-2x8 20, 20/15, 20
– 1x8x2-6x8 20, 20/15, 20

pro face pull/kneeling j pulldown/supinated face pull
– 1x10x10x10 85s
– 1x10x10x10 95, 95, 85
– 1x10x10x10 95, 85, 85

finally went to the doctors today. got my bloodwork done and an xray. will find out next week wats up.

102

8/1 sunday
biceps

warmed up with some pullups, arm circles, circles w/ 5lbs, pushups, dislocates

preacher curls 70 sec recov
– 5x5 20s (20s felt easy, maybe try 2 sets 25 and 3 sets 20 next time)

zottman curls - 1 drop set
– 1x6 30s
– 1x6 25s
– 1x9 20s
– 1x10 15s
– 1x8 12s

cable curls - 75 sec recov
– 4x15 25

hammer curls - 75 sec recov
– 2x10 20s
– 1x7x3 20/15
– 1x8x2 20/15

cable rows (while waiting for machine)
– 2x10 80?

preacher curl machine
– 1x4 60
– 1x3 50
– 1x5 40
– 1x7 30
– 1x10 20

planks / side planks 30 sec recov
– 1x60x60x60 secs

barbell rollouts on knees
– 3x10

planks / side planks 30 sec recov
– 1x60x60x60 secs

pullups/climb
– 2 sets.

103

8/3 tues …blood work came in and doctor said i had lyme disease, i wasnt really expecting it so i didnt think to ask a couple of questions that i had about it. im on doxycycline for a month.

anyway chest/tri

warmed up wit bands press

bench wit gripforce - 60 sec recov
– 2x3 135
– 3x5 170
– 1x4 170 (had the rihgt side up but couldnt get up the left side)
– 1x1 190 120 sec recov
– 1x9 140 120 sec

incline band flyes
– 4x8 90 sec recov

1)dips/pullups 45 secs between each
– 4x8x6 25
– 1x10x8 bodyweight

kinda pissed about the whole lyme disease thing. bah

104

8/5 thurs
shoulders/back

warmup on bike for 2 mins

military press w/ gripforce - 60 sec recov
– 1x6 105
– 1x5
– 1x6
– 1x5
– 1x4

bb row (back and forth between grips) - 60 sec recov
– 1x8 135
– 2x10 155
– 1x8 135

1)behind back cable side raise w/ gripforce
2) pullups diff grips
45 sec rest between exercise
– 4x8x10-8 25lbs/bodyweight

incline rear delt raise
– 1x8 20
– 1x10 15

db pullover
– 2x10 50

db side raise/front raise/press
– 1x8x8x8 20
– 1x8x6/2x8 20, 20/15, 20
– 1x8x4/4x8

pro face pull/kneeling j pulldown/supinated face pull
– 1x10x10x10 95s
– 1x10x10x10 95, 95, 85
– 1x8x8x8 85, 85, 75

shrugs
– 1x15 75
– 2x10 75

bike
– 5 mins: 15 sec hard 15 sec slow till 2:15 than 15 hard, minute slow

105

went down the shore on friday. tried to do 100 pushups in 4 mins each time… when i got to about 75-80 in 4 mins i kept doing them… prob between 100-150 pushups on fri and sat . then tried to do incline pushups in a v? to do upper chest i guess?

8/11
chest/tri

warmup with pushups. 3 sets of 10 or so.

bench
– 1x10 bar
– 2x3 135
– 1x2 155
– 4x5 170 75 sec recov
– 1x1 195 120 sec recov
– 1x9 145 120 sec recov

incline band flyes 80-90 sec recov
– 4x10
– 1x6 with random pause and hold

dips 60-90 sec recov
– 2x15 - bodyweight
– 3x12

squats between dip sets
– 4x15 w bar (first 3 were box squats alittle above parallel
– 2x12
– 1x10

wanted to start doing light leg work. quads are on fire. especially on the right side. which i think means im still weak on my left side and my right is taking over. i feel my hamstrings more on the right side too… maybe i just need to work on some activation exercises on my left side of lower body before next time.

106

8/17 tues
back/shoulders
forgot to bring timer so the recov was prob longer than usual

warmup on bike for 2 mins adn then did 6 pullups and shoulder dislocates

hang cleans
– 3x5 135

military press
– 4x5 30s, 35, 30, 35
– 1x2x2 35, 30

  1. rows
    – 4x8 155 switched grips each set
    – 1x4x4 135 changed grips
  2. pullups
    – 4x8

cable lat raises
– 1x10 25
– 3x8 25

incline rear delt raise
– 3x8 15

pullups
– 4x6

db side raise/front raise/press
– 1x8x8x8 20
– 1x8x8x8 20, 15, 20
– 1x8x4/4x8 20, 20/15, 20

pro face pull/kneeling j pulldown/supinated face pull
– 1x10x10x10 95, 95, 85
– 1x8x8x8 85, 85, 75

107

8/19
bis… left shoulder felt off the last couple of days, think bc i slept on my stomach wiht my arms up all nite the other nite?.

warmed up 3 mins on bike, 8 pullups, shoudler dislocations.

preacher curl - 75 sec recov
– 3x5 20, 25, 22.5
– 1x4 25
– 1x5 20

zottman curls
– 1x5 30
– 1x5 25
– 1x7 20
– 1x8 15
– 1x9 12
– 1x5 10

cable curls 75 sec recov, w/ gripforce
– 2x15 25s
– 2x15 35s

incline hammer curls
– 2x10 20s
– 2x7x3 20, 15

machine preacher curls
– 1x5 50
– 1x4 40
– 1x4 30
– 1x9 20
– 1x10 10

hanging leg raises
– 2x6

bike
– 3:30 - 30 sec normal , 15 sec sprint

108

8/21 sat
chest/tri
had my brother help with liftoffs… definitely felt the difference being able to get into the correct form from liftoff. felt easier and better.

bench warmup
– 2x6 bar
– 2x3 135
some shoulder stuff with bands

bench
– 4x5 170 - 60 sec recov
– 1x1 200 - 120 sec recov
– 1x13 140 - 120 sec recov

band incline flyes
– 4x10 75 sec recov

  1. dips 30-45 secs between exercises
    – 3x8 25
    – 2x10 bodyweight
  2. pullups
    – 3x6 25
    – 2x8 bodyweight

band pullover / overhead tri extensions
– 4x10 messed around witht he bands.

single arm band tri extensions
– 2x8 red each hand

8/22 sunday
shoulder joint felt off all day and was hurting towards the end of the day, wasnt sure if it was bc of benching or the lyme?.
also foam rolled the crap out of my legs. left quad really tight/killed ha

8/23 monday
shoulders/upper back
foam roller at home for 15 or so mins, legs and back

warm up on bike for 3 mins and 15 pullups

hang cleans
– 3x5 135

military press - 60 sec recov
– 2x6 105
– 1x5 105
– 2x6 105

  1. bb rows 30-40 sec between exercises
    – 4x8 155
  2. pullups
    – 4x8 bodyweight

cable side raise - 75 sec recov
– 1x10 25 supinated
– 3x8 25 supinated, pro, pro

incline rear delt raise 60-75 sec recov
– 3x8 20, 20, 15

db pullovers 75 sec recov
– 2x10 50

side/front raise/ db press 120 sec recov
– 1x8x8x8 20, 20 , 20
– 1x8x6x2x8 20,20/15, 20
– 1x8x6x2x8 20,20/15, 20

pro face pull/kneeling j pulldown/supinated face pull w/ gripforce - 120 sec recov
– 1x10x8x8 95, 95, 85
– 1x8x8x8 95, 95, 85
– 1x8x8x8 85, 85, 75

2 sets of pullups/abs

bike
– 3:30 - 30 sec normal, 15 sec sprint

109

8/26 thurs
legs at home

warm up

  • foam rolled back and legs a bit
  • leg ext and abduction with bands
  • 3x8 single leg bridges

hang cleans
– 3x6 115

squats
– 2x12 bar on box
– 2x10 95 with bands around knees
– 2x8 135

front squats
– 3x5 135

front/close/wide
– 1x6x6x6 135

squat
– 1x6 135
– 3x5 185

single leg bridges
– 2x8

kinda all over the place but at least im doing somethign for my legs again… im pretty sure my form on the squatting is off, or maybe the mirror is just crooked…but again i feel like im dipping to the right a bit more. gonna try and jsut do some single leg stuff next time when im back at the gym. knee only feels weird if im not trying to push out, hence the bands.

110

8/27 fri

squats
– 5x10 135

8/28 sat
arms

jump rope for 2 mins

squats
– 1x5 135
– 2x5 135 front squat
– 1x5 185
– 2x3 185 front squat
– 1x5 185

preacher curls 90 secs recov
– 1x5 20s
– 1x5 25s
– 1x2x3 25s 20s
– 2x5 20s

zottman curls
– 1x3 35
– 1x3 30s
– 1x3 25
– 1x8 25 (looked for about a min or so but couldnt find 20s)
– 1x10 15
– 1x8 12

cable curls w/ gripforce 75-90 sec recov
– 1x15 25
– 1x13 35
– 1x10 35
then someone changed my cable thing when all my stuff was still there adn even my gripforce on the handlepiece, adn another guy was waiting too. so i just said eff it and moved on.

incline hammer curls
– 4x8 20s

one leg half squat/deads
– 1x6 25s
rdls
– 3x8 135 only felt a stretch on my right side?
one leg half squat/deads only left leg
– 1x6 135 (was too hard to balance)
– 2x6 25s (just plates)

jumped rope for 5 mins.

111

8/30 monday
supposed to be chest
had a break between classes so went to do a little legs

deadlifts
– 1x5 135
– 1x5 185
– 3x5 225

front squats
– 1x5 95
– 3x5 135
back squat
– 2x5 135
front
– 2x3 185
back
– 1x5 185

went back to classes and went home for a 5 hr break. spent like 3 hrs at home to get some food but couldnt eat, then back to school.

8/31 tues
back/shoulders instead of chest. just gonna do it at home so i dont drop it on myself ha.
… also forgot my stopwatch so time might be off.
warmup on bike for 3 mins (tried to wait for squat rack but they were both being used)

military press
– 5x5 110 60 sec recov about

  1. bent over bb rows - recov was walk back and forth to each
    – 1x3 135
    – 4x8 155 (back and forth between grips)
  2. pullups
    – 3x8 wide
    – 1x8 neutral grip

cable side lateral raises
– 2x8 25 played around with the handles, and grips , (neutral with ring/pronated just cable/in front/behind/etc)
– 2x8 17.5

incline rear delt raise
– 3x8 20s

db pullovers
– 3x8 50

side/front raise/db press
– 1x8x8x8 20
– 1x8x6x8 20
– 1x8x5/3x8 20/10

front squats
– 1x10 95
– 4x5 135
– 2x3 185

back squats
– 2x8 185
– 4x3 225

met 2 powerlifters in the 2 days i went to the gym who i talked to for a bit. one the pres of the club & one of them trained with a couple of efs guys in the summer. maybe its a sign that i should try it ha.

112

9/1 weds
off from gym

talked to track kid who told me tryouts were on the 13th. and they dont have pits so im thinking it might be time trials or something? think i might be screwed…

7:30 pm
track w/ buddy scott
jump rope about 5 mins maybe to warm up
– 400 meter jog
– 2x50m recov 100 meter walk, 50 meter jog
– 2x80m - 100 meter walk 20-40m jog
– water break
– 2x80m - 100 meter walk, 20-40m jog
– 2x50m - 100m walk, 50m jog
– 800m slow jog
stretched
got home foam rolled legs. left quad still hurts like a bitch.
i was tired and back was kinda sore during the day, but i feel pretty good now after the foam rolling and cold shower.

113

9/2
legs

squat
– 1x5 135
– 1x8 135
– 1x8 185
– 5x5 225

1)lunges
– 3x15 25s
2) pullups
– 3x8 explosively / let go at top

single leg press
– 3x8 25s

had to leave cause of class…

legs felt ok today. thought id be in more pain from running last nite. knee felt a bit off, like it was swollen a bit but didnt look like it was. 225 felt kinda hard… gotta get back into it though.

114

9/3 fri
quick chest

pullups
– 2x8

bench
– 1x8 bar
– 1x8 135
– 3x6 170 60-90 sec recov (needed to wait for a spotter for liftoff)
– 1x5 170
– 1x1 200
– 1x14 135

incline db press - 60 sec recov
– 2x8 55
– 1x7
– 1x6

front squat
– 2x8 115
– 2x3 165
front squat
– 2x8 165

1)dips
– 3x10 25
2) pullups
– 3x6-8 25

9/5 sunday
played basketball for about 2.5 hrs.
legs hurt, feet are cut up/small toe bleeding, feet hurt, low back sore

9/6 mon labor day
rest
– feet adn calves still sore, shoulder hurts a bit, back sore, very tired. (slept on my bros couch cause i had to babysit, and didnt really get that good sleep… got up very early)

115

9/7 tues
shoulders/upper back

hang cleans
– 1x3 95
– 3x6 135

military press
– 1x6 105
– 2x6 115
– 1x6 105
– 1x3 105

1)bb rows
– 1x8 135
– 4x8 155
2) pullups
– 4x8

cable side raise - behind the back
– 1x6 22.5
– 3x8 17.5 - last one in front

incline rear delt reaise
– 2x8 20s
– 1x8 17.5

towel pullups
– 1x12
– 1x10

side/front raise/db press
– 1x8x8x8 20s
– 1x8x6/2x8 20, 20/17.5, 20
– 1x8x8x8 20, 17.5, 20

pro facepulls/kneeling j pulls/sup face pulls
– 3x8x8x8 50,50,40?

116

9/10 friday … feet were hurting so i couldnt squat earlier in the week
deadlift

warmed up wit some pullups adn pushups and bridges. forget how many each

hang cleans
– 2x8 135
– 1x6 135

deadlift
– 1x10 135 double overhand
– 1x8 225 double overhand
– 3x6 225 mixed grips
– 1x6 275 mixed
– 3x4 275 straps

sumo deadlift
– 4x8 225 straps

low cable rows
– 4x8 dont know what weight

pull throughs
– 8x8 dont remember weights but last 3 were the whole stack.

pullups
– 2x10
– 2x10 towel pullups

db rows
– 3x8 60

split squats
– 2x8 25s
single leg dl
– 1x8 25s

hip abduction
– 3x10 ??
hip adduction
– 3x8 alot less wt ha

kickbacks
– 3x10 ??

sitting knee flexion w single leg negatives
– 3x8
single knee flexion
– 2x10

117

9/11 sat
chest

jump rope
– 5 mins
pushups
– 2x10
shoulder dislocates
military press
2x5 wit 25lb plate

incline bench
– 1x8 bar
– 1x5 135
– 1x6 155
– 3x6 165

db press
– 1x5 70
– 3x6 or 3x8 65s … forget..

low to high cable flyes
– 3x8 forget weight

dips
– 4x12
pullups
– 3x8

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

9/13 monday off too tired and hungover to do anything

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

9/14 tues
back/shoulders

warmed up wit some pushups

hang cleans
– 4x6 135

military press
– 1x6 125
– 1x6 115
– 1x6 125
– 2x6 115 (cheated last 2 reps on each set)

  1. bent over bb row
    – 4x8 155
    – 1x8 135
  2. towel pullups
    – 4x10 - on last set, went side to side and held last one midway for time

cable side raises
– 4x8 20s

bent over rear delt raises
– 2x10 20s
– 2x10 22.5

had to leave cause needed to do work for class

9/15 weds
legs/quad

leg abduction
– 2x10 90
leg adduction
– 2x10 40
leg kickbacks
– 1x10 real light weight??.

squats
– 1x5 135
– 2x5 185
– 2x3 225
– 6x3 255
– 1x10 185
– 1x10 135 front squats

walking lunges
– 2x15 35s
– 1x14 35s

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

  • hip flexors felt really tight during and after these*

stiff leg deadlift w/ snatch grip
– 2x8 135
– 1x5 175
– 2x8 175 (with straps)

leg abduction
– 3x10 90-120?

seated leg flexion - single leg eccentric w/ toes plantarflexed x both legs
– 3x8x4 90?
– 1x12 both legs

seated leg extension - single leg eccentric x both legs
– 3x8x4 90?
– 1x12 both legs

standing leg kickback
– 2x10

118

9/16 thurs
off had exams i was studying for…

9/17 fri
legs/deadlift

bike 3 mins

deadlifts, woohoo gym got chalk
– 1x8 135
– 1x5 185
– 2x5 225
– 5x5 275
– 1x5 225

sumo deadlifts
– 4x8 225

pull throughs
– 4x8 ?? 80??

wide stance squat
– 1x8 135
– 3x8 185

had to leave cause of class but came back a couple hrs later to kill time before i went to the phils game…

squats
– 1x8 135
– 3x6 185

front squats
– 3x6 135
– 1x3 185

hanging leg raises
– 2x8
pullups
– ??

===================================================================
9/18 saturday
basketball.

119

feelin like crap all week. falling asleep at like 9 or 10 every nite and tired all day… think maybe im catching something.

9/12 thurs
squats - horrible day. form was way off, everything felt really heavy

warmup
leg AB/ADduction
– 3x8 light weight
standing leg kickback
– 2x10 light wt
leg swings - forwards/backwards, sides
hip flexor stretches

squats
– 1x8 bar
– 1x8 jumping squats
– 1x8 135
– 1x5 185
– 2x3 225
– 1x5 255
– 2x5 225
… started showing a friend how to squat/front squat
– 4?x5 225 dotn know how many sets. was doing between sets of showing friend

lunges
– 1x30 35s
– 1x26 35s

9/24 fri
chest/tri at home w/ my buddy

bench - had a spot to liftoff
– 1x8 bar
– 1x6 95
– 1x5 135
pushups
– 1x10 w/ 2 red bands
bench
– 4x6 170 (60 sec recov)
– 1xfail 210 - couldnt get it up.
– 1x11? 145 11 or 12 reps forget…

incline flyes x incline press w/ bands
– 3x10x5 prob around 60-120 sec recov

1)dips
– 4x8 25
2) incline reverse rows
– 2x12 bodywt
– 2x10 25

band pullover/extension
– 3xdrop set. not sure how many reps.

band face pulls
– 2x?? switched it up showing my friend how to do these.

120

9/25 sat
deadlift/posterior

jump rope
– 5 mins

leg abduction
– 1x12 light weight
leg adduction
– 1x12 light weight

squats
– 1x8 135

deadlift - no straps
– 2x6 135 (2nd one was with gripforce)
– 2x5 185
– 2x3 225
– 2x5 275
– 1x5 285
– 1x4 285
– 1x3 275

sumo deadlifts
– 3x8 225 w/ straps
– 1x7 225

pullthroughs
– 3x8 from 160-198? up some every set
– 2x10 198?

step ups
– 2x8 35s

bulgarian split squats
– 3x8 30s

broad jumps
– 5x4