Fong520's Log

Training Training Logs
121

9/28
shoulders.upper back

hang clean
– 1x10 bar
pushups
– 1x10

hang cleans
– 4x6 135

military press 1st 3 sets w/ gripforce
– 1x6 105
– 3x6 115 (had someone helping me on the last set)

bent over rows (back and forth between supinated and pronated grips)
– 1x8 135
– 3x8 155
– 1x8 135

cable side raises w/ gripforce
– 3x8 20 switched grips each time

towel pullups
– 4x8

incline rear delt raises
– 2x8 20s
– 1x6x2 20s, 15s

db pullover
– 3x10 50

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

facepull triset

pro facepulls/kneeling j pulls/sup face pulls
– 1x10x10x10
– 2x8x8x8 - last set wit gripforce

9/29 weds
legs

bike for 3 mins
single leg bridges
– 3x12
abduction machine
– 2x12
adduction
– 2x12
pullups
– 2x8
jump squats
– 1x12

squat (felt a bit better than last week)
– 1x6 135
– 1x5 185
– 1x3 225
– 1x5 245
– 2x5 255
– 1x4 255 (failed on the 5th rep…)

stiff leg deadlift on stepper
– 1x8 135
– 3x8 165

barbell step ups
– 3x8 95

thought i had lab so i left gym early… didnt have it till an hr later ha.

122

been awhile bc of midterms and papers…
10/13
bench day

bench w/ gripforce
– 1x8 bar w/o gripforce
– 1x5 bar
– 1x6 95
– 1x3 95
– 2x4 135
– 1x3 155
– 1x6 170 (60 sec recov) wider grip
– 1x5 (90 sec recov) wider grip
– 1x4 (60 sec recov) reg grip
– 1x3 ( 120 sec recov) reg grip
– 1x- 205 failed (120 sec recov) reg grip
– 1x10 135 wider grip

======================================================================
10/14
post chain

squats
– 1x10 bar jump squats
– dynamic leg swings
– 1x5 135 jump squats
– 1x5 185
– 1x3 235

back elevated single leg bridges
– 1x10

pullups
– 1x10

deadlift
– 1x8 135
– 1x8 185
– 1x6 225
– 1x5 275
– 1x5 295
– 2x0 315 failed reg stance, and failed sumo stance w/ straps
– 1x0 295 failed sumo w/ straps
– 1x3 295
– 1x5 275

sumo deads
– 1x5 275 w/ straps
– 3x8 225 2 sets w/ straps last without

pull throughs
– 4x10 17 , 18, 19, 19

bulgarian split squats
– 2x10 30s

123

10/22
legs

bike
– 4 mins

leg abduction machine
– 1x12 10
– 1x8 4 single leg

squats
– 1x10 bar then did some leg swings
– 1x10 135 then did some pullups then streched my quads cause they were crampin up
– 1x6 185
– 6x5 225
– 1x4 245

walking lunges
– 2x30
– 1x26

stiff leg dls on a 45 bumper plate
– 1x10 135
– 2x8 185
– 1x8 185 w/o bumper plate

standing glute kickback
– 3x10 9+15

leg ext machine
– 2x12 90 single leg eccentric
– 1x8x4 140, 120

hip abduction
– 3x12 12
hip adduction
– 2x12 6

124

10/23
max

set up all my stuff in my backyard and had my cousin come over to lift wit. i was teaching him how to do the squat bench and dead since i was trying to figure out my maxes.

squat - 285 (didnt try more cause didnt know how to spot)
bench - 205 (went for a double and almost got the 2nd one up)
deadlift - 285x3 (only got 300 an inch off the ground)

all in all it took about a little over 2 hrs to teach and warm up. was real beat at the end

125

10/26
worked out wit a couple kids from pl club in the athlete gym. i felt like a kid at a toy store ha. (not really sure wat i did in the workout, did whatever he did just wit lighter weights, he was doing 5/3/1)

bench

3 board press

10/27

squat

warmup
– jumped rope for 5 mins
– hip AD/ABduction
pullups - 10

squats
– 1x8 bar
– 1x8 95
– 2x6 115 (40%)
– 2x5 130 (45%+10lbs)
– 2x4 155 (55%)
– 2x4 180 (63%)

front squat
– 3x4 135

barbell reverse lunges
– 3x6 95

good mornings
– 3x8 95, 115, 135

126

10/29

forget the warmup, prob bike for 3 mins or so and some hip ab/adduction, leg swings, and pushups

squats
– 1x8 bar
– 1x8 95
– 2x6 115 (40%)
– 2x5 130 (45%+10lbs)
– 2x4 155 (55%)
– 2x4 180 (63%)

bench
– 1x8 bar
– 2x6 80(40%)
– 2x5 100 (45%+10lbs)
– 2x4 115 (55%)
– 2x4 135 (63%)

hang clean + press
– 1x6x6 135
– 1x6x4
– 1x6x4

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

11/2 tues
legs

warmup
bike - 3 mins
hip AB/ADduction
– 2x6x8 (single leg then double)
stretch
leg swings

squat
– 1x8 bar
– 1x8 115 (40%)
– 1x6 155 (55%)
– 1x4 185 (68%)
– 1x3 225 (80%)
– 1x2 245 (86%)
– 3x1 265, 275, 275 (93%)

squats from bottom position
– 1x8 135
– 3x8 205

pullups
– 1x10 climbing on towel
– 1x10 25 climbing on towel

step ups
– 3x8 135

abs
hanging crunches/side crunches
– 1x8x5
bubkas
– 2x8

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

11/4 thurs
warmup
– bike for 15 mins
– ab/adduction
– stretch

squats
– 1x8 bar
– 1x8 115 (40%)
– 1x6 155 (55%)
– 1x4 185 (68%)
– 1x3 225 (80%)
– 1x2 245 (86%)
– 3x1 275 (93%)

bench
– 1x8 bar
– 1x8 82(40%)
– 1x6 115 (55%)
– 1x4 135 (68%)
– 1x3 165 (80%)
– 1x2 175 (86%)
– 3x1 190 (93%)

hang cleans
– 3x8 135

ghr
– 3x6-8

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

11/5 friday

warmup
– jump rope 5 mins
– AB/ADduction
– squat 1x8 135

deadlift

– 1x8 120(40%)
– 1x6 165 (55%)
– 1x4 205 (68%)
– 1x3 240 (80%)
– 1x2 260 (86%)
– 3x1 285, 295, 305 (93%)

glute bridges
– 1x10 135
– 1x10 135 w/ step
– 2x10 175 w/ step

pull throughs
– 1x12 180
– 2x12 204

glute ham raises on decline bench (only partial range and holds cause it felt real awkward on my knees if i did the whole thing)
– 3x?

decline sit ups
– 1x8x2 10lbs overhead, then at chest or head
– 2x6x4

pullups
– 1x12 25
– 1x10x6 chins then pulls

calf raises
– 3x12

bike for 5 mins

ab roller on knees at home
5x?

127

11/7 sunday
bench (at home)

warmup
– pushups
– barbell military press

squats
– 1x8 90
– 1x6 90 front squat
– 4x6 135 (back and forth between back squat and front squat)

bench
– 1x10 bar
– 1x8 (40% + 10lbs) 90
– 1x6 (55% + 10lbs) 125
– 1x3 (70%) 145
– 3x3 (82%) 170

1)dips
– 1x8 25
– 1x8 25 w/ 1 red band
– 1x8 25 w/ 1 red 1 orange
– 1x8 25 w/ 2 red
– 2x8 25 w/ 2 red 2 orange

  1. pullups
    – 5x6 25
    – 1x8 bodyweight

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

11/9 tues
squats

warmup
– bike 4 mins
– hip ab/adduction
– rowing machine 8 mins

squats
– 1x10 bar
– 1x8 (40% + 10lbs) 125
– 1x6 (55% + 10lbs) 170
– 1x3 (70%) 200
– 3x3 (82%) 235

step ups
– 3x8 135

1)glute ham raises
– 1x10
– 3x8 10
2)pullups
– 3x6-8 35

==========================================
11/11 thurs
squats + bench

warmup
– bike 3 mins

squats
– 1x8 bar (jump squats)
– 1x8 (40% + 10lbs) 125
– 1x6 (55% + 10lbs) 170
– 1x3 (70%) 200
– 3x3 (82%) 245 (pullups between sets)

pullups
– 3x8

bench
– 1x10 bar
– 1x8 (40% + 10lbs) 90
– 1x6 (55% + 10lbs) 125
– 1x3 (70%) 145
– 3x3 (82%) 170

  1. barbell row (back and forth between supinated and pronated)
    – 1x8 135
    – 3x8 185
  2. hang cleans
    – 4x8 135

1)pullups
– 2x8
2) cable rear delt raises from bottom
– 4x8 15s

side/front raise/ db press
– 1x8x8x8 20
– 2x8x8x8 15

===========================================
11/12 fri
deadlift

warmup
– jump rope for 5 mins
– squat 1x8 135

deadlift
– 1x8 135 (on 25lb plates) overhand
– 1x8 185 (on 25lb plates) overhand
– 1x6 235 (on 25lb plates) switch (left sup)
– 1x3 285 (on 10lb plates) switch (right sup)
– 3x3 285 switch (right sup)

hip bridges (on stepper)
– 1x10 135
– 3x8 185

played football at nite

128

11/14 sunday
bench

squat
– 3x6
pushups

bench
– 2x8 bar
– 1x8 90 45
– 1x6 125 60
– 1x3 145 75%
– 3x3 170 85% w/ belt

dips
– 4x6 w/ bands

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

11/16 tues
squat

jump rope
– 5 mins
rowing machine
– 5 mins

squat
– 1x10 bar
– 1x8 92 45
– 1x6 165 60
– 1x3 205 75%
– 1x3 235 85%
– 2x3 255
– 2x1 275

GHRs
– 4x8-10 10

squats from bottom
– 4x6 205

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

11/19 fri
squat/bench

squat
– 2x10 bar w/ red mini band
– 1x8 92 45% w/ 2 red mini bands
– 1x6 165 60 w/ black mini
– 1x3 205 75% w/ red mini
– 3x3 255 85% w/ belt

bench
–1x8 bar
– 1x8 90 45%
– 1x6 125 60%
– 1x3 145 75%
– 3x3 185 w/ belt

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

11/20 saturday
deadlift

jumprope
– 5 mins
hip AB/ADduction
– 3x8-12
pullups
– 2x8

squats
– 2x8 135 w/ black miniband
hang cleans
– 1x8 135

deadlift
– 1x8 135 45
– 1x6 185 60
– 1x3 225 75%
– 1x3 255 85% w/ belt
– 2x3 275 w/ belt
– 1x1 275 w/ belt

stiff leg dl
– 1x8 135
– 1x8 185
– 1x6 225
– 1x4x2 225

pull throughs
– 3x10-12 200?

hip raises
– 1x10 135
– 3x10-14 185

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

11/23 sunday
grippers
sets of 5 150, 10-15sec hold, sets of 5-10 100, hold

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

11/22 monday
bench

bike
– 2:30
rowing machine
– 1000 meters
pushups

bench
– 2x8 bar
– 1x8 90 45
– 1x6 125 60
– 1x3 145 75%
– 3x3 170 85%
– 2x3 185

  1. dips
    – 1x5 45
    – 3x5 65
    – 1x5 45
  2. pullups
    – 3x8 35
    – 2x8-10 bodyweight

front squat
– 1x6 90
– 1x6 155
– 1x3 205
– 1x6 155

129

competed in a meet last saturday.
squat
== 115(253lbs)___125 (275lbs) ___140 (308lbs)
bench
== 80(176 lbs)92.5 (203.5 lbs) -97.5(215.5 lbs)- miss
deadlift
==125 (275lbs)___140 (308 lbs)___160 (352 lbs)

total = 392.5 (863.5 lbs)
not sure what wilks points are but: 302.971

anyways im starting sheiko 37 for the month…

12/8 weds

warmup
– jump rope for 5 mins
1 day % reps sets weight
Bench press
– 50% 5x1 105
– 60% 4x2 125
– 70% 3x2 145
– 75% 3x5 160

Squat
– 50% 5x1 160 w/ black mini band
– 60% 5x2 190
– 70% 5x5 220 w/ belt

Dumbbell fly
– 10x5 25lbs

Bench press
– 50% 6x1 105
– 60% 6x2 125
– 65% 6x4 135

Good morning (standing)
–5x5 135

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

12/10 friday

warmup
– jump rope for 5 mins

3 day % reps sets weight
Deadlift
– (50%) 5x1 180
– (60%) 5x2 216
– (70%) 4x2 252
– (75%) 3x4 270 w/ belt

Incline Bench press
– 4x1 135
– 4x2 155
– 4x1 135

Dip
– 5x1 25
– 5x4 40

Rack Pulls - on stepper
– (50%) 5x1 180
– (60%) 5x2 216
– (70%) 4x2 252
– (80%) 3x4 288 w/ belt

Lunge
– 5x6 35s

Abs
– 10x1 decline situp w/ 10lbs
– 8x1 bubka
– 10x1 decline situp w/ 8lbs
– 10x1 decline situp

pullups
– 2x6
chinups
– 1x6

130

wow i really havnt logged anything. o well i thought i followed the spreadsheet i had pretty well except for a couple of things. i didnt follow the days correct in that i just kept going every other day, and i might have took some days off bc of the weekend or bc of the massive amt of shoveling i had to do. also i didnt do some of the accessory exercises bc of time or something. and all the db flyes were band flyes bc i did most of the workouts in my basement and i dont have dbs. so i finished a month of sheiko 37 and went to test my dl today

1/14/11 friday
deadlift max test- at ballys

warmup
– about 5 mins of jump rope
– leg swings
– 5 pullups

deadlift
– 1x5 135
– 1x3 185
– 1x3 225
– 1x1 255
– 1x1 295 w/ belt from here on
– 1x1 325
– 1x0 375 grip was giving and weights were sliding off
– 1x1 375 w/ paper towels on hand for grip and collars
– 1x0 385

hang clean
– 1x3 135
military press
– 1x1 135
hang cleans
– 3x5 155

rows w/ some body language ha
– 1x18 75
– 1x15 75
– 1x12 75 w/ straps (left hand was giving)
– 1x10 75

facepulls - pronated/supinated/pronated
– 3x8x8x8 started at 155? then went down every switch/set

pullups
– 1x3
– 1x1

treadmill push
– 3x 60s walk/15-20 lefts sprint push

131

1/18 tuesday
squat

warmup

  • gymnastics class (lots of stretching and some plyos, left quad cramped up a bit)

squat
– 1x5 135
– 1x3 185
– 1x3 225
– 1x1 275
– 1x1 315 pr
– 1x1 335 PR
– 1x0 355

front squat
– 1x6 155
left for class
– class was only signing in, so came back

front squat (clean to get up)
– 5x10 135

132

531 1st wave

1/28 squats

swimming class

squat
–1x5 185
–1x5 225
–1x8 255 w/ belt

front squats
– 5x10 135

good mornings
– 3x10 95

decline situps
– 3x10 10 overhead for most of them

2/1 tues military press

gymnastics class

military press (some pullups between sets)
–1x5 80
–1x5 90
–1x8 105

  1. pullups
    – 4x5
    – 3x8
  2. dips
    – 5x10

db side/front raise/ press
– 3x8 15

pronated face pulls/ supinated/ j pulldowns
– 1x8x8 (pronatedxsupinated)
– 3x8x8x8

pole vaulted at nite

2/3
pole vaulted

=========================================
2/4 fri deadlift

swimming

squats
– 1x8 bar jumping
– 1x8 95
– 1x5 135
– 1x5 135 jumping
– 1x3 185

deadlift
– 1x5 135
– 1x5 185
– 1x5 225
– 1x5 255
– 1x8 285 w/ belt

stiff leg dl
– 3x8 185 clean grip

hang cleans
– 3x6 135

db rows
– 1x18 75
– 1x15 75
– 1x12 75
– 1x12-15 80
– 3x12-15 90

rowing erg
– 30 sec row 30 sec rest for 5 mins

2/6 bench

pushups
– 3x8

bench
– 1x8 bar
– 2x8 95
– 2x5 105
– 1x5 125
– 1x5 140
– 1x7 160

bench
– 5x10 135

band pull aparts - orange
band rows - red

2/8 tues
week 2 squat

gymnastics class

squat
– 1x8 115
– 1x5 155
– 1x5 185
– 1x3 210
– 1x3 240 w/ belt
– 1x7 270 w/ belt

– 5x10 135

good morning
– 1x8 95
– 3x8 115

pullups - wide grip
– 3x8-10

treadmill push/sprint
– 6x12-15 lefts

133

2/9 weds
military press

11:00-12:00 swim class

1:15 gym

military press
– 1x12 bar

hang cleans
– 4x6 135

military press
– 1x3 85
– 1x3 100
– 1x10 110

  1. dips
    – 7x8 35
  2. pullups
    – 2x8 25
    – 4x6 25
    – 2x10 25

shoulder shocker minus the shrug (db side/front raise/ external rot+press)
– 3x8 15

pronated face pulls/ supinated/ j pulldowns
– 1x8x8 (pronatedxsupinated) 65?
– 3x8x8x8 65-50?

134

2/10 thurs
deadlift

gymnastics class 11-1220
gym 1230

deadlift
–1x8 135
–1x5 185
–1x3 235
–1x3 270 w/ belt
–1x7 305 w/ belt

stiff leg dl w/ belt
– 3x8 185

1)ghr
– 3x10 10
2)db rows
– 3x10 85, 75, 70

135

2/15 tues
bench 5:30pm

band pullaparts
– 3x12

bench
–1x8 bar
– 1x5 90
– 1x3 130
– 1x3 150
– 1x10 170

  1. bench
    – 5x10 135
  2. upright rows
    – 5x10 60? (standard curl bar and 50lbs)

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

2/17 thurs
squats

11-1220 gymnastics
1220-1:40 gym

squat
– 1x5 135
– 1x3 185
– 1x5 225
– 1x3 255
– 1x5 285

front squats
– 5x10 135

good mornings
– 1x10 90
– 3x10 135

bb lunges
– 3x12 115 (6 each leg)

136

2/18 friday
military press

military press
– 1x12 bar
– 1x5 95
– 1x3 115
– 1x8 115

hang cleans
– 4x6 135

db rows
– 1x15 75
– 1x12 75
– 1x10 75

pullups
– 2x10

db side/front raise/ external rot+press
– 3x8 15

decline situps
– 2x10 10

137

2/20 sun
bench

jump rope
– 4 mins

pullups
– 2x8

squats
– 3x5 135

bench
– 1x8 85
– 1x5 95
– 1x3 115
– 1x5 140
– 1x3 160
– 1x7 180

db incline (maybe 15 degrees?)
– 5x6 60
pullups
– 2x8 bodyweight between last 2 sets of incline

bb rows
– 3x8 135

facepulls
– 1x8x8 92?
low to high cable flyes
– 1x8 30
(someone got on teh cables during my set)
facepulls
– 3x8x8 92-82

low to high cable flyes
– 3x8 30

  1. dips
    – 1x18
    – 1x12
    – 2x10
  2. pullups/chins
    – 4x6

decline situps
– 2x8

bike - 3 mins
jumprope - 3 mins

138

2/22 tues
deadlift

11:00 gymnastics
12:30 gym w/ friend

deadlift
– 1x8 135
– 1x5 165
– 1x3 225
– 1x5 250
– 1x3 285
– 1x6 320

rdl snatch grip
– 1x8 155
– 3x8 185 (last set was reg grip)

pullups
– 22+ ?

bb rows (back adn forth between grips)
– 5x8 135

one arm db rows
– 5x10 60

chinups
– 20+ ?.

139

2/24 fri
wave 2
squat

11:15-12 - swimming (damn i suck at it ha)
shoulder started to hurt so stopped

12:30 squats - worked out with ashley again

squats
– 1x8 135
– 1x5 185
– 1x5 200
– 1x5 235
– 1x7 265

front squats
– 3x8 155

lunges
– 1x12 95
– 4x12-18 125

leg curls
– 3x8-12 110?

treadmill push
– 5-6x15-20 steps - 45 sec walk between sets

jogged for 15 mins on treadmill

140

2/28 bench got some vids
11-12 swimming had a conditioning day during swimming and i was really beat from that earlier
9ish? - gym @ ironsport gym (place looks cool)
worked up to openers for meet for bench

warmup
band pull aparts
– 2x10-12 orange
explosive pushups
– 2x10

bench
– 1x8 bar
– 1x8 95
– 1x3 135 (kept my feet way back adn got really tight back but no leg drive)
– 1x3 165 (brought feet in a bit)
– 1x2 185 w/ belt
– 1x2 195 w/ belt - gonna be my opener

2-board press
– 1x6 225
– 1x6 245

bench
– 1x3 165

plyo pushups
– 2x10?

pullups
– 1x12

===================================
3/1 deadlift @ temple
– did workout sets then upped to opener

11:30-1220 gymnastics class
12:30 gym

deadlift
– 1x8 135
– 1x5 135
– 1x5 225
– 1x5 265 w/ belt
– 1x5 295 w/ belt
– 1x1 345 w/ belt
– 1x0 275 w/ belt - took some effort to get it off the ground so after a couple of inches dropped

romanian deadlifts - snatch grip
– 3x8-10 185

good morning
– 1x10 95
– 3x8-10 135

box squats
– 2x8-10 135
– 3x8 185

run - 2 miles

pullups
– 3x6-8