Getting Back In The Game

Training Training Logs
141

Training: Back and traps 9/21/13
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
Banded supported rows(pair of mini bands(Set up just like the video))
1 plate x 10
4x 1 1/2 plate x 8
Narrow grip low pulley row(slightly supinated)
120lbx15
130lbx12
140lbx12
150lbx12
Narrow pull downs
100lbx12
110lbx12
120lbx12
Dumbbell Shrugs (3 second squeeze at top)
4x60lbx12

142

Training: Arms 9/22/13
Supersetted biceps with triceps
Cross body hammer curls(Fat Gripz*)
4x30lbx12*
2x35bx12
Rope push downs
4x60lbx20
2x70lbx12
Curl bar curl(Outer grip (Fat Gripz*))
4x60lbx12*
Curl attachment push downs
4x60lbx20

Machine Preacher curl
4x(70x12,55x15)
Dips
4xBwx20

143

YES!!!

144

Training: Legs(at my university gym) 9/24/13
Lying Leg curls
100lbx20
110lbx20
120lbx20
130lbx20
140lbx20
150lbx15Drop set
130lbx12
110lbx12
Leg Press with pair of minis 3 sec descent
1ppsx8
2ppsx8
3ppsx8
4ppsx8
5ppsx8
6ppsx12PR
Leg Press drop set
6ppsx20
5ppsx20
4ppsx20
3ppsx20
2ppsx20
Alternating DB Lunges
3x35lbx12
Glute Ham Raise
mini behind neck x15
mini behind neck x15
mini behind neck x8+ 2BW

Forgot calves, anyways I kept a quick pace which made the 6ppsx12 difficult but I can feel like I will get 7ppsx8 next time.

145

You should post progress pics soon.

146

Training: Chest and Shoulders 9/26/13
Low Incline Db Twist Press
40lbx12
45lbx12
50lbx12
55lbx12
60lbx12
65lbx12,10,8
Bench Press
95lbx6
135lbx6
155lbx5
185lbx4

Super set
Machine Chest press
3x145lbx10
Push Ups
3xBwx10

Cage Press
5x95lbx7*(Cleaner reps)

Super set
Machine laterals delts(+ drop set & partials after last set)
4x70lbx12*PR
Partial laterals
4x40lbx35

Incline bench rear delt destroyer 40lbx60,20lbx30,10lbx10

Diet the last few days wasn’t particularly good and for some reason it seems that the flat chest portion of my chest days don’t feel productive even though the shoulder portion felt great.

Ill upload some pics soon.

147

Training: Back and traps 9/28/13
Chins(50 Total)
Chins pronated
15,8,7,5
Chins supinated
5,5
Chins Neutral
5
One arm Suitcase row/meadow row super set
25lbx12
50lbx12
3x(50lb +pro red mini band)/75lbx12
Banded supported rows(pair of mini bands(Set up just like the video))
1 plate x 10
4x 1 1/2 plate x 8
Narrow grip low pulley row(slightly supinated)
120lbx15
130lbx12
140lbx12
150lbx12
Stretchers
3x120lbx12
Plate Shrugs (3 second squeeze at top)
4x45lbx12

148

Training: Arms 9/29/13
Supersetted biceps with triceps
Cross body hammer curls(Fat Gripz*)
4x30lbx12*
4x35lbx12
Rope push downs
4x60lbx20
4x70lbx12
Straight bar curl(Outer grip (Fat Gripz*))
4x60lbx12*
Seated Overhead Dumbbell Triceps Extension
4x60lbx12

Machine Preacher curl
4x(70x12,55x15)
Dips
4xBwx20

149

Didn’t stick to my split last week although I did hit the gym 3 times, legs was weak with cardio, moderate chest and back day and a good arm day.

Training: Legs 10/8/13
Lying leg curls
100lbx20
115lbx20
130lbx20
145lbx20
160lbx12*Drop set
130lbx12
100lbx12

Super set
Hack Squat(This is the more difficult Hack Squat at the gym I frequent)
1ppsx10
2ppsx10
3ppsx10
Leg Press
2ppsx20
4ppsx20
6ppsx20

Barbell Walking lunges
3x70lbx12

Calve Raises on Smith
3x2ppsx40

RDL
2x135lbx20

Tweaked my back on leg press with 6pps, =(.

150

Time to deadlift.

151

Hey man that’s what I do all day at work except they are 70 pound boxes. When my back heals up ill see if I can pull 415 or more. Ironically I never hurt my back doing deadlifts since I can have a solid set up and don’t demand that much flexibility in the hips.

152

It ate my post =(.

153

Training: Chest and Shoulders 10/9/13
Low Decline Db Twist Press
40lbx12
45lbx12
50lbx12
55lbx12
60lbx12
4x65lbx12PR
Incline Bench Press
95lbx8
135lbx8
145lbx8
155lbx8
165lbx8
175lbx5 =(

HS Iso Incline Press(Bands didn’t work due to unequal tension)
2x1ppsx8

Super set
One Arm Pec Deck/Push up
3x7,5,2 reps on each side x100 lbs+ 7 push ups

HS Iso Military Press
4x1ppsx12

Super set
Machine laterals delts(+ drop set & partials after last set)
4x70lbx12*PR
Partial laterals
4x40lbx35

Incline bench rear delt destroyer 40lbx60,20lbx30,10lbx10

Training: Back and traps 10/10/13
Chins(52 Total)
Chins pronated
15,10,10
Chins supinated
7,5
Chins Neutral
5
One arm Suitcase row/meadow row super set
25lbx12
50lbx12
3x(50lb +pro red mini band)/75lbx12
Banded supported rows(pair of mini bands(Set up just like the video))
1 plate x 10
4x 1 1/2 plate x 8
Stretchers
4x120lbx12
Plate Shrugs (3 second squeeze at top)
4x45lbx12

Training: Arms 10/12/13
Supersetted biceps with triceps
Cross body hammer curls(Fat Gripz*)
4x35lbx12
Curl attachment push downs
4x70lbx12
Curl bar curl(Outer grip (Fat Gripz*))
4x70lbx12*
Rope attachment push downs
4x70lbx20

Machine Preacher curl
4x(70x12,55x15)
Dips
4xBwx20

Leg day today hopefully my back is okay.

154

Training: Legs 10/18/13
Lying leg curls
100lbx20
115lbx20
130lbx20
145lbx20
160lbx20*Drop set
130lbx10
100lbx10

Super set
Leg Press
2ppsx20
3ppsx20
3x4ppsx20
Hack Squat(This is the more difficult Hack Squat at the gym I frequent)
1ppsx20
1 1/2ppsx20
3x2ppsx20

Barbell Walking lunges
3x70lbx12

Calve Raises on Smith Machine
4x2ppsx60

RDL
2x135lbx20

155

Training: Chest and Shoulders 10/18/13
Low Incline Db Twist Press
40lbx12
45lbx12
50lbx12
55lbx12
60lbx12
65lbx12,12,12,10
Bench Press
95lbx6
135lbx6
155lbx6
185lbx6

Super set
Machine Chest press
3x145lbx10
Push Ups
3xBwx15

Cage Press
5x95lbx7

Super set
Machine laterals delts(+ drop set & partials after last set)
4x70lbx12*PR
Partial laterals
4x40lbx35

Incline bench rear delt destroyer 40lbx60,20lbx30,10lbx10

156

3264×1840 687 KB

Training: Back and traps 10/20/13
Chins pronated 50 total
15,10,10,7,7,1
One arm barbell row/meadow row super set
25lbx20
50lbx12
3x75lbx12
Hammer strength iso rows
2ppsx12
2 1/2ppsx12
3ppsx12
3 1/2ppsx12
Hammer strength iso DY rows
1ppsx12
1 1/2ppsx12
2ppsx12
Stretchers
3x120lbx12
Dumbbell Shrugs(3 second Hold at top)
4x60lbx12

157

Training: Arms 10/22/13
Supersetted biceps with triceps
Cross body hammer curls(Fat Gripz*)
4x40lbx12*
Rope attachment push downs
4x80lbx12
Curl bar curl(Outer grip (Fat Gripz*))
4x70lbx12*
Curl attachment push downs
4x70lbx12

Machine Preacher curl
4x(70x12,55x15)
Dips
4xBwx20

158

Training: Legs 10/26/13
Lying leg curls
100lbx20
115lbx20
130lbx20
145lbx20
160lbx12*Drop set
130lbx12
100lbx12

Super set
Hack Squat(This is the more difficult Hack Squat at the gym I frequent)
1ppsx10
2ppsx10
3ppsx10
Leg Press
2ppsx20
4ppsx20
6ppsx20

Smith Machine Lunges
3x1ppsx12

RDL
2x185lbx20*PR

Was quite sleep deprived this week due to many exams so gonna workout consecutively the next 3 days to and hopefully catch up to the regular schedule of my split.

No back tweakaged! =)

159

Training: Chest and Shoulders 10/27/13
Low Decline Db Twist Press
40lbx12
45lbx12
50lbx12
55lbx12
60lbx12
65lbx12
3x70lbx12*PR
Incline Bench Press
95lbx8
135lbx8
145lbx8
155lbx8
165lbx8
175lbx4 =(

Super set
Low Incline Dumbbell Press bench
45lbx12
2x50lbx12
Push ups
3x12

Seated Dumbbell Shoulder Press
4x40lbx12

Super set
Machine laterals delts(+ drop set & partials after last set)
4x70lbx12*PR
Partial laterals
4x40lbx35

Incline bench rear delt destroyer 40lbx60,20lbx30,10lbx10

160

Training: Back and traps 10/28/13
Chins(53 Total)
Chins pronated
15,10,10
Chins supinated
8,5
Chins Neutral
5
Banded supported rows(pair of mini bands(Set up just like the video))
1 plate x 12
1 1/2 plate x 12
2 plate x 12
2 1/2 plate x 12
One arm Suitcase row/meadow row super set
25lbx12
50lbx12
3x(50lb +pro red mini band)/75lbx12
Narrow grip low pulley row(slightly supinated)
120lbx15
130lbx15
140lbx15
150lbx15
Stretchers
120lbx12
130lbx12
140lbx12
150lbx12
Dumbbell Shrugs (3 second squeeze at top)
4x95lbx12
Plate Shrugs (3 second squeeze at top)
45lbx12