Training: Chest and Shoulders 11/29/13
Low Decline Db Twists Press
40lbx12
45lbx12
50lbx12
55lbx12
60lbx12
65lbx12
70lbx10
2x70lbx12
Incline Bench Press
95lbx8
135lbx8
145lbx8
155lbx8
165lbx4 =(
Super set
Machine Chest press
3x145lbx12
Push Ups
3xBwx12
Seated Dumbbell Shoulder Press
4x50lbx10
Super set
Machine laterals delts(+ drop set & partials after last set)
4x70lbx12*PR
Partial laterals
4x40lbx35
Incline bench rear delt destroyer 40lbx60,20lbx30,10lbx10
Front raises
4x10lbsx10
Training: Back and traps 11/30/13
Chins(50 Total)
Chins pronated
15,10,7,3
Chins supinated
5,5
Chins Neutral
5
One arm Suitcase row/meadow row super set
25lbx12
50lbx12
3x(50lb +pro red mini band)/75lbx12
Narrow grip pull downs
4x150lbx10
Dumbbell Shrugs
4x95lbx12
Really short workout today as I was training my brother’s girlfriend.
Training: Arms 12/2/13
Supersetted biceps with triceps
Cross body hammer curls
4x30lbx12
Rope push downs
4x210lbx12
Straight bar curl
4x60lbx12
Alternating Dumbbell Curls
4x30lbx12
Curl attachment push downs
4x180lbx12
Straight bar curl
4x60lbx12
Dips
4x+25lbx20
This was at my university with different equipment*(I believe the machine thirds the weight).
Training: Shoulders and Traps 12/3/13
Standing Barbell Press
95lb-115lb setsx6-12
Seated Dumbbell Shoulder Press and Shrugs
40-50lbx10-12
45lb plate Shrugs
Super Set
Partial laterals
3x40lbx35
6 ways
3x10lbx6
Machine laterals delts(+ drop set & partials after last set)
3x70lbx12*PR
Rear Delt Fly Machine Drop sets
110 lbs down to 20 lbs.
Felt so swole today lol, the university has a great rear delt machine but not much plate loaded hammer strength.
Training: Chest and Shoulders 12/4/13(University Gym)
Low Decline Db Twists Press
40lbx12
45lbx12
50lbx12
55lbx12
60lbx12
3x65lbx12
Incline Bench Press(Was
135lbx10
145lbx10
155lbx10
135xlbx10
Super set
Machine Chest press
3x110lbx12
Push Ups
3xBwx12
Seated Dumbbell Shoulder Press
4x50lbx10
Super Set
Partial laterals
3x40lbx35
6 ways
3x10lbx6
Machine laterals delts(+ drop set & partials after last set)
4x70lbx12*PR
Rear Delt Fly Machine Drop sets
110 lbs down to 20 lbs
Training: Back and Traps 12/5/13
Pull ups
50
T-Bar Rows
1 plate x 20
1 1/2 plates x 20
2 plates x 12
2 1/2 plates x 12
3 plates x 12
3 1/2 plates x 7
One arm Suitcase row/meadow row super set
50lbx12
2x75lbx12
Training: Arms 12/10/13
Supersetted biceps with triceps
Cross body hammer curls(Fat Gripz*)
4x35lbx12*
Dumbbell Seated Overhead Triceps Extension
2x70lbx12
Alternating Dumbbell Curls (Fat Gripz*))
30lbx12*
3x25lbx12
Lying Dumbbell Triceps skull crushers
60lbx12
3x50lbx12
Machine Preacher curl
4x110lbx12
Machine Dips
4x120lbx12
I’ve been training my brother’s girlfriend at the gym so I haven’t been doing my usual stuff.
Well I got a little bit distracted for a few weeks but anyways its the new year and its time to recover and surpass the gains I made last year. Also since I’ve been working at a warehouse for work study now Ill call this log picking things up and putting them down unless I come up with a better name lol. Also planing to do a lot of stuff academically this year.
Training: Chest and Shoulders 1/2/14
Low Decline Db Twists Press
40lbx12
45lbx12
50lbx12
55lbx12
3x60lbx12
Incline Bench Press(Was
3x135lbx10
HS Iso Incline Press
2x1 1/2ppsx12
3x2pps x12
Super Set
HS Iso Military Press
4x1ppsx12
DB Shrugs
4x70lbx12
Super Set
Machine laterals delts(+ drop set & partials after last set)
4x70lbx12
Partial laterals
3x40lbx35
Rear Delt Fly Machine Drop sets
110 lbs down to 20 lbs
Training: Back and traps 1/5/14
Chins(50 Total)
Chins pronated
15,8,7,5
Chins supinated
5,5
Chins Neutral
5
One arm barbell row/meadow row super set
25lbx20
50lbx15
3x75lbx12
Narrow grip low pulley row(slightly supinated)
120lbx12
130lbx12
140lbx12
Narrow grip pull downs
3x100lbx12
Supported rows
1 plate x 12
1 1/2 plate x 12
3x2 plate x 12
Dumbbell Shrugs
4x75lbx12
Aside from back, forearms and hamstrings are incredibly sore.
Training: Arms 1/6/14
Supersetted biceps with triceps
Cross body hammer curls(Fat Gripz*)
4x25lbx12*
2x35lbx12
Rope push downs
4x50lbx12
2x70lbx12
Straight bar curl(Outer grip (Fat Gripz*))
4x70lbx12*
Seated Overhead Dumbbell Triceps Extension
4x70lbx12
Machine Preacher curl
4x(70x12,55x15)
Dips
4xBwx20
Training: Shoulders and Traps 1/7/14
Supersetted Shrugs with Presses
Hammer Strength Military press
1ppsx12
55lb psx12
2x70lb ps x12
3x2ppsx12
DB Shrugs
5x70lbsx12
HS Shrugs
2x2ppsx12
DB Front Raises
3x10lbx12
6 ways
3x10lbx6
Super set
Machine laterals delts(+ drop set & partials after last set)
4x70lbx12*PR
Partial laterals
4x40lbx35
Rear Delt Fly Machine Drop sets
110 lbs down to 20 lbs
Training: Helping Bro out with Starting Strength Day 1/10/14
Bench
3x95lb?x20
T-bar Row
1plate x25
1 1/2 plate x20
2 plates x20
2 1/2 plates x20
3 plates x20
3 1/2 plates x12
Deadlift
225lb x10
Its fun to help out my bro and his girl. With the way he squats I really think he can take it places though he will need to work on his deadlift setup. I have a vid of me Dead lifting and not him since he only wants me to record the videos for my critique of them and him seeing his form.
Training: Legs 1/11/14
Hack Squat
3x1ppsx20
Lying leg curls
100lbx20
2x115lbx15
2x130lbx12
145lbx10*Drop Set
115lbx10
85lbx20
Super set
Leg Press
2ppsx20
3x4ppsx20
Hack Squat(This is the more difficult Hack Squat at the gym I frequent)
1ppsx20
2ppsx20,15,12
Leg Extensions
55lbx12
70lbx12
85lbx12
Calve Raises on Smith Machine
4x2ppsx60
RDL
2x135lbx20
Training: Chest and Shoulders 1/14/14
Low Incline Db Twists Press
35lbx12
40lbx12
45lbx12
3x50lbx12
Bench Press
2x135lbx8
2x155lbx8
185lbx4
Super set
Machine Chest press
3x145lbx12
Push Ups
3xBwx12
Super set
Standing Barbell Shoulder Press
4x65lbx12
Front raises
4x10lbsx10
Super set
Machine laterals delts(+ drop set & partials after last set)
4x70lbx12*PR
Partial laterals
4x40lbx35
Incline bench rear delt destroyer 40lbx60,20lbx30,5lbx20
Front raises
4x10lbsx10
Training: Back and Traps 1/15/14
Chins(50 Total)
Chins supinated
15,10,5,7,7,6
One arm Suitcase row/meadow row super set
25lbx12
50lbx12
3x(50lb +pro red mini band)/75lbx12
Pull downs
4x120lbx12
Narrow grip low pulley row(slightly supinated)
120lbx12
130lbx12
140lbx12
150lbx12
Dumbbell Shrugs(3 second hold at top)
4x70lbx12
Supported rows
1 plate x 12
1 1/2 plate x 12
2 plate x 12
2 1/2 platex12
Training: Shoulders and Traps 1/16/14
Super Set
Seated Dumbbell Over Head Press
4x45lbx12
Db Shrugs 3 second hold
4x45lbx12
Supet Set
Standing Barbbell Over Head Press
3x95lbx12
115lbx4
45lb Plate Shurgs
4x12
Super Set
6 ways
4x10lbx6
Front Raises
4x10lbx12
Super set
Machine laterals delts(+ drop set & partials after last set)
4x70lbx12*PR
Partial laterals
4x40lbx35
Incline bench rear delt destroyer
40lbx60,15lbx30,5lbx15
Training: Arms 1/17/14
Supersetted biceps with triceps
Straight bar curl(Outer grip (Fat Gripz*))
4x70lbx12*
Dumbbell Seated Overhead Triceps Extension
2x70lbx12
Alternating Dumbbell Curls(Fat Gripz*)
4x25lb*lbx12
Curl attachment push downs
4x50lbx12
Machine Preacher curl
4x(70x12,55x15)
Dips
4xBwx20
Been Ill the past few days, Hopefully my breathing is better by tomorrow so I can hit legs before school starts.
Training: Legs 1/20/14
Hack Squat
3x1ppsx20
Lying leg curls
100lbx20
2x115lbx15
2x130lbx12
145lbx10*Drop Set
115lbx10
85lbx20
Super set
Leg Press
2ppsx20
3x4ppsx20
Hack Squat(This is the more difficult Hack Squat at the gym I frequent)
1ppsx20
3x2ppsx20
RDL
2x95lbx20
Had to do a quick workout that day, I may become a Physics Lab TA this semester =).
Even though I feel lousy taking a week off due to the flu/cold I feel much better now.
I also now am a Fields and Waves TA =).
Training: Chest and Shoulders 1/27/14
Low Decline Db Twists Press
40lbx12
45lbx12
50lbx12
55lbx12
3x60lbx12
Incline Bench Press(Was
135lbx8
145lbx8
155lbx8
Super set
One Arm Pec Deck/Push up
3x7,5,2 reps on each side x100 lbs+ 7 push ups
Super Set
HS Iso Military Press
4x1ppsx12
HS Shrugs
4x2ppsx12
Super Set
Machine laterals delts(+ drop set & partials after last set)
4x70lbx12
Partial laterals
3x40lbx35
Bent over rear delt destroyer 40lbx60 ,20lbx30,10lbx10
Training: Back and traps 1/29/14
Chins(50 Total)
Chins pronated
15,10,10
Chins supinated
7,3
Chins Neutral
5
One arm barbell row/meadow row super set
25lbx12
50lbx12
3x75lbx12
Supported rows
1 plate x 12
1 1/2 plate x 12
2 plate x 12
2 1/2 plate x 12
Narrow grip low pulley row(slightly supinated)
120lbx12
130lbx12
140lbx12
150lbx12
Narrow grip pull downs
3x120lbx12
Dumbbell Shrugs(attempted 3 second hold at top)
4x70lbx12
Shoulders are incredibly sore from immunizations I revived so I can begin shadowing a physician who I have known a long time and has been a father to me.
Training: Arms 1/30/14
Supersetted biceps with triceps
Cross body hammer curls(Fat Gripz*)
4x35lbx12*
Curl attachment push downs
4x70lbx12
Straight bar curl(Outer grip (Fat Gripz*))
4x60lbx12*
Rope push downs
4x60lbx20
Machine Preacher curl
4x(70x12,55x15)
Dips
4xBwx20
I feel that a short range of motion pumps the biceps better to feel later in the exercise.
Training: Legs 2/3/14
Lying leg curls
100lbx20
2x115lbx15
2x130lbx12
145lbx12
160lbx12*Drop Sets
130lbx10
100lbx20
Hack Squat(This is the more difficult Hack Squat at the gym I frequent)
1ppsx20
2x2ppsx20
3ppsx10,7
Leg Press
2ppsx20
2x4ppsx20
5ppsx20
6ppsx20
RDL
2x135lbx20
Felt way stronger with a reasonable diet and creatine supplementation, plus the hack squats made the movements subsequent just feel right in the hips.
Training: Chest and Shoulders 2/5/14
Low Incline Db Twists Press
40lbx12
50lbx12
3x55lbx12
Bench Press
2x135lbx8
2x155lbx8
185lbx5
Super set
Machine Chest press
3x145lbx10
Push Ups
3xBwx12
Super set
Standing Barbell Shoulder Press
4x65lbx12
Front raises
2x5lbx15
2x10lbsx12
Super set
Machine laterals delts(+ drop set & partials after last set)
4x70lbx12*PR
Partial laterals
4x40lbx35
Incline bench rear delt destroyer 40lbx60,20lbx30
Bent over rear delt flies
10lbx10
I was rushing through this workout because my phone was dead and didn’t know when the gym closed.
Training: Back and traps 2/6/14
T-Bar Rows
1 plate x 20
1 1/2 plates x 20
2 plates x 20
2 1/2 plates x 20
3 plates x 15
3 1/2 plates x 10
4 plates x 7
One arm Barbell rows
25lbx12
50lbx12
3x75lbx12
Dual Pulley Row
110lbx12
125lbx12
140lbx12
155lbx12
Rack Pulls
135lbx5
185lbx5
225lbx5
275lbx5
315lbx3
Stretchers
4x120lbx12
Dumbbell Shrugs
4x80lbx12
Apparently my grip is a weak point.
Training: Arms 2/8/14
Supersetted biceps with triceps
Cross body hammer curls
4x35lbx12
Curl attachment push downs
4x70lbx12
Standing Alternating Curls
4x30lbx12
Rope push downs
4x60lbx12
Machine Preacher curl
4x(70x12,55x15)
Dips
4xBwx20
Brother took my fat grips.
Training: Chest and Shoulders 2/10/14
Low Decline Db Twists Press
40lbx12
45lbx12
50lbx12
55lbx12
3x60lbx12
Incline Bench Press
135lbx8
145lbx8
155lbx8
165lbx6
Super set
Machine Chest press
3x145lbx10
Push Ups
3xBwx12
Super set
Standing Barbell Shoulder Press
4x65lbx12
Front raises
4x10lbsx12
Super set
Machine laterals delts(+ drop set & partials after last set)
4x70lbx12*PR
Partial laterals
4x40lbx35
Bent over rear delt destroyer 40lbx60,20lbx30,10lbx10
Training: Back and traps 2/12/14
T-Bar Rows
1 plate x 20
1 1/2 plates x 20
2 plates x 20
2 1/2 plates x 20
3 plates x 20
3 1/2 plates x 12
4 plates x 10
One arm Suitcase row/meadow row super set
25lbx12
50lbx12
3x(50lb +pro red mini band)/75lbx12
Rack Pulls
135lbx5
185lbx5
225lbx5
2x275lbx5
Narrow Grip Pull Downs
4x120lbx12
Dumbbell Shrugs
4x85lbx12
Felt petty good
