Training: Legs(Different gym I sometimes go to)
Seated Leg curls
135lbx15
150lbx15
180lbx15
195lbx15
210lbx15
225lbx15
Leg Press
1ppsx20
2ppsx20
3ppsx20
4ppsx20
5ppsx20
6ppsx20
7ppsx12
Hack squat
4x2ppsx15 PR
Leg Press calf raises
4x3ppsx60
Leg Extensions
4x100lbx15
DB SDLs
2x45lbx20
Hack squat was surprisingly easy on my lower back since I was able to keep a stable position even at the bottom of the movement. Ill still need to work on whatever mobility I need on my hips since when I went heavy on the leg press my pelvis didn’t tuck but my lower back flatten against the seat which I didn’t like, I need to have all that pressure sent to my pelvis to the seat and not using the rest of my back to compensate.
Training: Chest and Shoulders
Low Decline Db Twist Press(25lb plate one end to elevate one end)
40lbx12
45lbx12
50lbx12
55lbx12
60lbx12,12,12,10
Incline Bench Press
95lbx8
135lbx8
145lbx8
155lbx8
165lbx6 PR
HS Iso Incline Press(with pro red mini bands)*
4x1ppsx8*
HS Iso Military Press
5x35lbx8
Seated Shoulder DB press
4x35lbx10
Super set
Machine laterals delts(+ drop set & partials after last set)
4x55lbx12
Partial laterals
4x40lbx35
Band face pulls( mini band(red))x20
Incline bench rear delt destroyer 40lbx60,20lbx30,10lbx10
I command you to grow front delts!!
Training: Back and traps 7/27
Chins pronated
15,8,7,5
Chins supinated
5,5
Chins Neutral
5
Meadow rows
25lbx12
50lbx12
4x75lbx12
DB rows
4x100lbx12
Stretchers
120lbx12
130lbx12
140lbx12
150lbx10
Narrow grip low pulley row(slightly supinated)
120lbx12
130lbx12
140lbx12
150lbx10
Dumbbell Shrugs(Attempted 3 second hold)
4x100lbx12
Chins felt meh today, Meadow rows felt really good and so did stretchers though I should of done it as a finishing rowing exercise with lighter weight. I need to re-improve my form with DB rows.
Training: Arms 7/29/13
Supersetted biceps with triceps.
Standing Dumbell curl(Fat Gripz*)(One arm at a time)
4x25lbx12*
Curl attachment push downs
2x50lbx20
Straight bar curl (Fat Gripz*)
4x50lbx12*
Rope push downs
4x50lbx20
Machine Preacher curl
4x(70x12,55x15)
Dips
4xBwx20
Reduced weight for the feelz. Leg day tomorrow ugh…
Training: Legs 7/31/13
Lying leg curls
100lbx20
115lbx20
130lbx15
145lbx10*drop set
130lbx10
115lbx10
100lbx10
Leg Press
3ppsx20
4ppsx20
Hack Squat(This is the more difficult Hack Squat at the gym I frequent)
2x2ppsx20PR
Leg Press
2x5ppsx10
Smith Machine Lunges
2x1ppsx10
DB SLDL
2x45lbx20
Training: Chest and Shoulders
Low Decline Db Twist Press(25lb plate one end to elevate one end)
45lbx12
50lbx12
55lbx12
4x60lbx12
Bench Press
135lbx10
4x155lbx5
HS Iso Incline Press
4x1 1/2ppsx15
Seated Shoulder DB press
4x40lbx12
Super set
Machine laterals delts(+ drop set & partials after last set)
4x55lbx12
Partial laterals
4x40lbx35
Incline bench rear delt destroyer 40lbx60,20lbx30,10lbx10
Forgot I was suppose to work slight incline dumbbell press today. Also could have gone heavier on bench.
Training: Back and traps 8/5/13
Chins pronated
15,8,7,5
Chins supinated
5,5
Chins Neutral
5
One arm barbell row/meadow row super set
25lbx20
50lbx12
3x75lbx12
Narrow grip low pulley row(slightly supinated)
120lbx15
130lbx15
140lbx15
150lbx15
Stretchers
100lbx12
110lbx12
120lbx12
130lbx12
140lbx12
150lbx12
Dumbbell Shrugs
100lbx50
Chins felt pretty great due to the thoracic foam rolling I did a bit earlier and focusing on the feels. Didn’t really give it my all on the shrugs but I didn’t want to pick up 100lb dumbbells off the floor four times today after all the back work and compromise my lower back.
Training: Arms 8/7/13
Supersetted biceps with triceps.
Cross body hammer curls(Fat Gripz*)
4x30lbx12*
2x35lbx12
Rope push downs
4x60lbx20
2x70lbx12
Curl bar curl(Outer grip (Fat Gripz*))
4x60lbx12*
Curl attachment push downs
4x60lbx12
Machine Preacher curl
4x(70x12,55x15)
Dips
4xBwx20
Pretty good arm workout, Triceps felt quite good.
New to these forums, just testing to see if I can reply to threads yet lol. Program looks good man, keep up the great progress
Thanks man, Ill check out your log soon as well.
Training: Legs(at my university gym) 8/8/13
Lying Leg curls
100lbx20
110lbx20
120lbx20
130lbx20
140lbx15
150lbx15Drop set
130lbx10
110lbx10
Leg Press with pair of minis 3 sec descent
1ppsx8
2ppsx8
3ppsx8
4ppsx8
5ppsx8
6ppsx10PR
Leg Press drop set
6ppsx20
5ppsx20
4ppsx20
3ppsx20
2ppsx20
Timed sets of calves on Leg Press (1 minute with 1 minute rest)
4x2pps
Glute Ham Raise
mini behind neck x12*PR
mini behind neck x10
mini behind neck x7 + 3BW
Since I got a PR I justified not doing lunges this leg workout.
Training: Chest and Shoulders8/9/13
Low Incline Db Twist Press
35lbx12
40lbx12
45lbx12
50lbx12
55lbx12
4x60lbx12
Incline Bench Press
95lbx8
135lbx8
145lbx8
155lbx8
165lbx8PR
175lbx5PR
HS Iso Incline Press(with pro red mini bands)*
4x1ppsx8*
HS Iso Military Press
5x1ppsx10
Seated Shoulder DB press
4x35lbx12
Super set
Machine laterals delts(+ drop set & partials after last set)
4x55lbx12
Partial laterals
4x40lbx35
Incline bench rear delt destroyer 40lbx60,20lbx30,10lbx10
Felt pretty strong today, not sure why. I started with incline dumbbell to make up for the fact that I forgot to do it my last chest workout.
Training: Back and traps 8/10/13
Db rows off bench
70lbx12
75lbx12
80lbx12
85lbx12
90lbx12
95lbx12
3x100lbx12
100lbx25 (Challenge set)
Supported row
2 plates x 15,12
2 1/2 plates x 10, 8
3 plates x 7
Narrow grip low pulley row(slightly pronated)
120lbx20
130lbx15
140lbx15
150lbx15
Seated row machine
130lbx12
145lbx12
160lbx10
Dumbbell Shrugs(3 second hold at top)
4x85lbx12
I decided to change things up today. Db rows felt so weird after being accustomed to one arm barbell row variations with the dumbbell bumping against my knee on the way up or being unable to distribute the weight evenly on my hand and knee on the bench and my foot on the ground however the challenge set felt very good pumping the lats. Spine felt a bit compromised picking up the dumbbells from the ground on the third set but felt strong picking them up on the last one which was weird, I guess I should walk away when my spine feels compromised and come try again.
Training: Arms 8/12/13
Supersetted biceps with triceps.
Cross body hammer curls(Fat Gripz*)
4x30lbx12*
2x35lbx12
Curl attachment push downs
4x60lbx20
2x70lbx12
Straight bar curl(Outer grip (Fat Gripz*))
4x60lbx12*
Rope push downs
4x60lbx12
Machine Preacher curl
4x(70x12,55x15)
Dips
4xBwx20
Biceps felt good.
Training: Legs 8/13/13
Lying leg curls
100lbx20
115lbx20
130lbx20
145lbx12drop set
130lbx10
115lbx10
100lbx10
Hack Squat(This is the more difficult Hack Squat at the gym I frequent)
1ppsx12
Leg Press
2ppsx20
3ppsx20
4ppsx20
Hack Squat
2ppsx12
Leg Press
5ppsx20
Hack Squat
2 1/2 ppsx12PR(was sweating profusely after this)
Leg Press
5ppsx10
Hack Squat
2ppsx12
Walking Barbell Lunges
3x50lbx10
RDL
2x135lbx20
Calve Raises on Leg Press
2x2ppsx60
Strange I totally didn’t feel like working out today but I feel so refreshed after doing so, even after those brutal lunges of which i have no coordination but the hip pain is way minimized compared to last time I did them. Quads feel like they were worked more than other leg sessions.
Training: Chest and Shoulders 8/15/13
Low Incline Db Twist Press
35lbx12
40lbx12
45lbx12
50lbx12
55lbx12
4x60lbx12
Bench Press
135lbx10
155lbx6
185lbx6?
205lbx6?
Low Decline Smith Machine Bench press(25lb plate one end to elevate one end)
4x1ppsx20
Cage Press
95lbx12,10,10,10,10
Super set
Machine laterals delts(+ drop set & partials after last set)
4x55lbx12
Partial laterals
4x40lbx35
Incline bench rear delt destroyer 40lbx60,20lbx30,10lbx10
First exercise felt awesome, the ? by the bench press were because some newbies were spotting me and were giving me way too much assistance like they gave each other when benching but I didn’t say anything due to music in my earbuds.
I’m going to ramp bench press just like I do with incline bench press but keep the reps around 6 reps; calculating a weight to do for 5 sets of 5 is tricky with bands when I bring them and forget to bring them. Decline smith felt really good but I could increase the weight a bit.
For the first set of Cage Presses I got all 12 reps cleanly while for the last 4 sets I got the first 7 reps followed by partials, next time ill just do 4 sets of 7 in a more quickly paced workout. Went to the gym earlier so I had longer waiting times between exercises due to more people.
Training: Back and traps 8/16/13
Chins pronated 100 total
15,8,7,5,10,5,5,5,10,5,5,5,5,5,5
One arm Suitcase row/meadow row super set
25lbx20
50lbx12
3x(50lb +pro red mini band)/75lbx12
Hammer strength iso rows
2ppsx12
2 1/2ppsx12
3ppsx12
3 1/2ppsx12
Hammer strength iso DY rows
1ppsx12
1 1/2ppsx12
3x2ppsx12
2 1/2ppsx12
Stretchers
105lbx12
120lbx12
3x135lbx12
Dumbbell Shrugs(3 second Hold at top)
4x85lbx12
I slightly tweaked my back lowering the dumbbells for some reason but my lower back still feels strong in a good way, gotta be careful. I think I’ getting better at pull ups but I did the extra till I got some place to start doing the row superset.
Training: Arms 8/17/13
Supersetted biceps with triceps.
Cross body hammer curls(Fat Gripz*)
4x30lbx12*
2x35lbx12
Rope push downs
4x60lbx20
Curl bar push downs
2x70lbx12
Straight bar curl(Outer grip (Fat Gripz*))
4x60lbx12*
Rope push downs
4x60lbx12
Machine Preacher curl
4x(70x12,55x15)
Dips
4xBwx20
I notice in some leg workouts you will not do any compound movements at all. Try to get atleast one compound movement/free weight into every workout you do. This is more important than you probably think, as many people get horrific injuries because their bodies are so unfamiliar with functional movement patterns.
Anyways, just found your log, and decided to give some cents of mine to you. Good job pal.
Thanks man, I’ve been sorta weary about squats ever since I hurt my lower back but I should probably do some front squats in the mean time until my brother can record my form.
