Forging Iron

Training Training Logs
41

11.26.12

Starting 2nd cycle of basic strength/size today. Realized there was a lot of extra stuff not pertinent to the cycle done on the 1st trip. Will be more specific this time.

Due to Thanksgiving holidays…I felt like complete crap going into workout. Ended up having to split up the workout…and felt much better after 2nd one than the 1st.

Using Uniqlock.com on droid to help with “count”

Afternoon:

Squat 3010 (strict)
135 3x10

Incline barbell press
45x6
95x6
135x3

Evening:
Sgl Leg BOX Squat 3011 (strict)
BW
Left leg 1x10
Right leg 2x10

Squats: 3010
45x3
67.5x2 (extra 2.5 on right side)
87.5x2 "
107.5x2 "
127.5x2 "
147.5x2 "
167.5x2 "
187.5x2 "
190x2 extra 5 on right side

Incline Glute Raise 3010
60 1x8
60 1x6
Had to stop due to some discomfort

Standing Sgl Leg Curl
60 1x8 50x0
65 1x8 40x0

DB Pullover 3010
40x8 plus tricep press x8
50x8 "
60x8 "
70x5 plus tri press x5

Side Bend 2010
40x8
50x8

Bike 10min L16 of 30
(1) 30sec interval at L30

42

11.30.12

Deadlift
185x8
195x8
205x8

Rough week, scheduling conflicts and kids sick. Will restart the 2nd run through this cycle on Monday.

43

12.3.12

Off to a better start on this 2nd run through…

Afternoon:

Sgl Leg Box Squat
BW 1x10 right side

Squats 2010
45x3
67.5 x2 (2.5lb additional on right side)
87.5x2 "
107.5x2 "
127.5x2 "
147.5x2 "
167.5x2 "
187.5x2 "
195x2 (5-lb additional on right side)

Squats 3010
185x8 (some rest pause in between some reps 1-3sec)
160x8 "
135x10 rest pause last 2 reps

Incline Back Raise 2011 holding at top
50 4x8

Ab Rotations with broom
1x25
Prestretch Crunch
1x12

Evening
Sgl LEg Box Squat
1x10 right side only

Leg Curl 4010
60x8
70 2x8
80x8

Incline Barbell Press 3010
95 1x8
95 1x10
95 1x7

Tricep Bar Pushdown 4010
85 1x8

44

12.05.12

Bent Row
Sets of 2 up to 165

135 1x10 3010
145 2x8 3010 (couple of rest pauses between reps on 1st set, all with rest pause of 1 sec on 2nd set)

Overhead Press
Sets of 2 up to 125***

85 1x8 (3010)
80 1x8 (3010)
75 1x7 (3010)

Wide Grip Pull Down
Sets of 2 up to 200***

150 3x8-10 (? on reps exactly) 3010

Dip Machine
Sets of 2 up to 200***

180 2x10 3010
180 1x7 or 8 3010

DB Pullover 3010
60 2x8

DB Alt Curl
30s 1x8
35s 1x8

45

12.7.12

Deadlift
195 1x8
215 1x8***
225 1x8***

Seated Cable Row 3010
120 3x8

Barbell Reverse Lunge
45x8
75x8
95 2x8

Barbell Curl 30x0
70 3x8

Side Bends 30x0
50x8
60x8
70x8

46

12.9.12

Sgl Leg Box Squats
8 pegs height BW 1x10
7 pegs height (hip below) BW 1x10

Sgl Leg Extensions and Sgl Leg Curls
-light work

WG Pull Downs
Sets of 2 or 3 up to:
200 1x2
150 3x10 (3010)

Reverse DB Lateral Raise
10s 2x8
20s 1x8
15s 1x8

Back Raise Incline 1011
40 1x8
50 1x8
70 1x8

Bike 5 min

47

12.10.12

DB Incline Press
Sets up to 60s 1x2
50s 3x8 (3010) (some body english near the end)

DB Row 30x0
50 1x8
55 1x8
60 1x8

Standing Overhead DB Press 3010
35s 1x8
40s 1x5
35s 1x5

Standing Rope Face Pulls 3011
120 1x8
130 2x8

Incline DB Curls 3010
30s 1x8
30s 1x6
25s 1x8

48

12.12.12

Not a “feel good” day, and lacked “holding” power… but got in part of workout. Will finish tomorrow

Squats
Sets of 2 (2010) with extra weight on right side up to
195 x 2

185 1x8 301(1-3)
185 1x7 301(1-3)
165 1x8 3010
155 1x8 3010

Bike 5 min

49

12.13.12

Squat
Sets of 2 up to
185 1x2
195 1x8*** (10x0)
115 2x5 Jump Squats

Sgl Leg Box Squats
BW 1x10 right side only

Back Raise 1011
40 1x8
50 1x8
70 1x8
80 1x8

Dip Shrugs 1010
BW 3x15

Reverse Lateral Raise
15s 3x8

Lateral Raise
20s 3x8 (some leg drive to get up)

Front Raise
20s 3x8

Leg Curls 40x0
70 1x8
80 2x8

Cable Ext Rotation
30 1x8
25 2x8

50

12.14.12

Barbell Bench Press
Sets of 2 up to
155 1x2
105 1x8 3010
110 1x8 3010
115 2x8 3010
75 2x5 Explosive reps

WG Pull Down
Worked up to 200 1x1
160 4x8 3010
120 2x5 Explosive reps

Overhead Barbell Press
85 4x8

Barbell Bent Row
155 4x8 with about 4 rest pauses in each set

A1: Tricep Bar Extension
70 1x8 plus close grip bench 1x8
70 1x8 "
75 1x8 "
80 1x8 "
A2: Barbell Curl
70 1x8
75 1x8
80 1x8
85 1x8

51

12.17.12

Sgl Leq Squat (rear leg on bench) 2010
115 1x8***
95 1x8
75 1x8

Stiff Leg Deadlift
225 3x8*** (some grip strength issues last couple of reps last set)
215 1x8 "

A1: Sgl Leg Extension (right only)
30 1x15
40 1x15
30 1x15
A2: Leg Curl
70 1x15
80 2x15

WG PullDown
170 3x8

52

12.19.12

Incline DB Press 3010
55s 3x8

DB Row 3010
60 1x8
70 1x8
70 1x8 rest pause each rep

DB Seated Sgl Overhead Press
35 1x8
40 3x8

Seated Cable Row
130 1x8
140 1x8
150 1x8
160 1x8 (last couple maybe not full range)

DB Pullover
55 1x8 plus tricep press 1x8
60 1x8 "
70 1x5 plus tricep press 1x5

Incline DB Curls
30s 3x8

Dip Shrugs
3x15

Broomstick Ab rotations
Shoulder excercises

53

12.22.12

Squat 4020
185 3x5
195 1x5

Barbell Curl
90 4x6

1-1/3 Squat
185 1x1
135 1x7
160 1x8

A1: Incline Glute/Ham
50 4x6
A2: DB Alt Curl
30s 1x6
30s 1x8
35s 2x8

54

12.24.12

WG Pull Down 4020
170 4x5

Bench Press 4020
135 4x5, conc failure last rep

1-1/2 Wide Grip Pulldown
150 1x8
160 1x8

1-1/2 Bench Press
95 1x8
105 1x8

Bent Barbell Row
155 2x5
165 2x5

Barbell Overhead Press
95 1x5
105 2x5
95 1x5

55

12.26.12

Snatch Grip Deadlift on Podium with straps
225 2x5 4020
225 2x5 4011

Overhead Press
105x5

WG Pulldown
180x8

Bench Press
135x8

EZ Bar Curl
80x8

Reverse Barbell Lunge
115x8 right side
95x8 left side (by mistake)
135x8 each

Sgl Leg Box Squat (6pegs)
BW 2x8 right side

Good Mornings
Bar 3x8

56

12.28.12

Incline DB Bench Press 4020
60s 4x5

DB Row 4011 mostly
70s 4x5

DB Standing Overhead Press
40s 3x5 some discomfort so stopped…probably did 1 set too many

WG Pulldown
170 2x5
180 2x5 long hold and slow eccentric last rep

Incline DB Curl
30s 2x8

Standing DB Alt Curl
30s 2x8

DB Pullover
50 1x8 plus tri press 1x8
60 1x8 "
65 1x8 "

Good Morning
Bar 2x8
55 1x8

Dips
BW 2x8 plus 2x8 shoulder shrug

57

12.31.12

Kink in plans… but got this in today for legs (borrowing from future workout)

Deadlift 30x0
245 2x4
265 2x4
285 1x4*** losing grip (no straps)

Bent Row
165 1x4
175 2x4***
185 1x2 plus 1x2 a bit sloppy (grip)

Good Morning
Bar x5
65 x5
85 x5
95 x5***

Barbell Curl
95 4x4***

58

1.3.13

Deadlift from blocks (just below kneecap)
285 1x4
315 1x4*** probably should place it lower, maybe too high

Squat 3011
195 1x4
205 2x4***
215 1x4***

WG Pulldown 3010
190 4x4
8 second hold and 8 sec eccentric last rep

Bench Press 3011
135 1x4
145 1x4
155 2x4

Face Pulls
120 1x8
130 2x8
90 1x8

59

1.10.13

Beginning 3rd round of this cycle. Took about a week off, feeling out of shape…so will spend a few days breaking back in before hitting it hard.

Focus now is 1-strength 2-speed/explosion

Squat
Worked up to 215x1
185 3x10

Standing Leg curl
85 1x8
90 1x8

Sgl LEg ext right side
40 2x8

Bike 5 min

Barbell Incline Bench
115 3x10

60

1.11.13

Squat
Worked up to 215x2
115 1x10

Overhead Press
Sets of 3 up to 125***

Bent Row
Sets of 3 up to 155
175 1x8***

Keystone Deadlift
Sets of 3 up to 285***

WG PullDown
Worked up to 200x1
BW Pullup 1x3
Pulldown 150x10