IKWC Log

Training Training Logs
1

------------Goals-------------

  1. Constantly Improve Mobility
  2. Constantly Improve Technique
  3. Slowly Progress Strength
  4. Continuously Adding Lean Mass

----------Starting 1RM---------
Squat: 350
Bench: 265
Deadlift: 385
Totes = 1000

----------Total Goals----------

                  1050
                  1100
                  1150
                  1200
                  1250
                  1300
                  1350
                  1400
                  1450
                  1500

-------Starting Program--------
Day 1: Upper Body Power
Day 2: Lower Body Power
Day 3: Rest
Day 4: Back and Shoulders Hypertrophy (With Deadlift Power to Start)
Day 5: Lower Body Hypertrophy
Day 6: Chest and Arms Hypertrophy
Day 7: Rest

–Upper Body Power–
–Pull–
Bent Over Row â?? 3 sets of 3-5 reps
Weighted Pull Ups â?? 3 sets of 6-10 reps
Wide Grip Pull Ups â?? 3 sets of 6-10 reps
–Press–
Bench Press â?? 3 sets of 3-5 reps
Weighted Dips â?? 3 sets of 6-10 reps
Seated Dumbbell Press â?? 3 sets of 6-10 reps
–Arms–
Strict Curls â?? 5 sets of 6-10 reps
Cable Extensions â?? 5 sets of 6-10 reps

–Lower Body Power–
–Press–
Squats â?? 3 sets of 3-5 reps
Leg Press â?? 3 sets of 6-10 reps
Leg Extensions â?? 3 sets of 6-10 reps
–Pull–
Romanian Deadlifts â?? 3 sets of 5-8 reps
Glute Ham Raises â?? 3 sets of 6-10 reps
–Calves–
Straight Leg â?? 3 sets of 6-10 reps
Bent Leg â?? 3 sets of 6-10 reps

–Back and Shoulders Hypertrophy–
–Back–
Deadlift Power â?? 3 sets of 3-5 reps
Speed sets: Bent Over Rows â?? 6 sets of 3 reps with 50% 1RM
T-Bar Row â?? 3 sets of 8-12 reps
Kroc Rows â?? 3 sets of 15-20 reps
Wide Grip Pull Ups â?? 3 sets of 10-15 reps
V-Bar Pull Downs â?? 3 sets of 10-15 reps
–Shoulders–
Seated Dumbbell Presses â?? 3 sets of 8-12 reps
Incline Barbell Front Raises â?? 3 sets of 10-15 reps
Dumbbell Lateral Raises â?? Pyramid Sets

–Lower Body Hypertrophy–
Speed Sets: Squats â?? 6 sets of 3 reps with 50% 1RM
–Quads–
Press: Front Squats â?? 3 sets of 8-12 reps
Press: Leg Press â?? 3 sets of 12-15 reps
Extend: Leg Extensions â?? 3 sets of 15-20 reps
–Hamstrings–
Romanian Deadlift â?? 3 sets of 8-12 reps
Back Extensions â?? 3 sets of 12-15 reps
Seated Leg Curls â?? 3 sets of 12-15 reps
–Calves–
Straight Leg â?? 5 sets of 10-15 reps
Bent Leg â?? 5 sets of 15-20 reps

–Chest and Arms Hypertrophy–
Speed sets: Bench Press â?? 6 sets of 3 reps with 50% 1RM
–Chest–
Incline Dumbbell Press â?? 3 sets of 8-12 reps
Flat Dumbbell Press â?? 3 sets of 8-12 reps
Chest Fly â?? 3 sets of 15-20 reps
–Biceps–
Barbell Preacher Curls â?? 3 sets of 8-12 reps
Dumbbell Concentration Curls â?? 3 sets of 12-15 reps
Rope Curls â?? 3 sets of 15-20 reps
–Triceps–
Weighted Dips â?? 3 sets of 12-15 reps
Rope Extensions â?? 3 sets of 12-15 reps
Reverse Extensions â?? 3 sets of 15-20 reps

DELOAD WEEK WHEN NEEDED

Monday, April 28th, 2014

  • Let The Gains Begin