KaiserMetal Project

Training Training Logs
742

16/10/13

Front Squat - 4 x 10/8/8/6 - 1x10 88lbs, 1x8 92lbs, 1x8 105lbs 1x6 110lbs PR

Feet Together Leg press 4x12 - 1x12 176lbs, 1x12 209lbs, 1x12 220lbs, 1x12 264lbs

Leg Extension 4x15 2secs holds - 1x15 55lbs, 3x15 75lbs

Hack Squat last set dropset 3x12 - 3x12 i think i couldn’t set the machine right and the range, was struggling without any weight stacked.

Lying Leg curls 1x20 3x12 last set drop set - 1x20 5, 3x12 7

Smith Machine Calf Raise 4x12 - 1x12 88lbs, 3x12 176lbs

Seated Calf Raises 4x20 - gym closed

Lever Seated Hip Adduction 4x15 - ‘’

743

17/10/13

Morning

Fasted Cardio - Elliptical 45 minutes

Night

Reverse Bicep Curl with Overhead Press 4x10 - 1x10 44lbs, 3x10 58lbs

DB Shoulder Press 4x12 - 4x12 22lbs shoulder felt a little unstable on last sets, did a little pops.

Lateral Raises 1x20 3x12 last set drop set - 1x20 9lbs, 3x12 13lbs

Cable One Arm Reverse Fly 4x15 - 2x15 1, 2x15 2

Cable Pushdown 1x20, 3x12 last set drop set - 1x12 2, 1x12 5, 2x12 6

EZ Bar Lying Triceps Extension 4x12 - gym closed

Triceps Rope Pushdown 3x12 - ‘’

Hanging Leg Raises 4x20 - ‘’

Weighted Crunches - 4x15 - ‘’

744

19/10/13

Fasted Cardio - Elliptical 40 minutes

745

20/10/13

Fasted Cardio - walking 50 minutes

wtf went just for a light walk and stretched a little my back hanging from the pullup bar and pulled something, had to take some ibuprofen, god damn it.

746

22/10/13

Fasted Cardio - walking 50 minutes

747

23/10/13

Fasted Cardio - walking 50 minutes

748

24/10/13

Morning

Cardio - Elliptical 50 minutes

Night

Pullover 3x15 - 2x15 36lbs, 1x15 40lbs PR

Dumbbell Bent-over Row - 3x12 - 44lbs, 1x12 53bs, 1x12 62lbs PR yup, biceps flare, gonna drop it probably.

Seated Machine Row 1x20 3x12 last set dropset - 1x20 3, 2x12 4, 1x12 5

Deadlift 4 x 8/6/4/2 - 1x8 1x6 202lbs, 1x4 220lbs, 1x2 251lbs PR

T-bar Row 4x10 - 1x10 66lbs, 1x10 77lbs, 1x10 88lbs, 1x10 99lbs PR

Lat pulldown 4x12 - 3x12 8, 1x12 9 changed to a more closer grip, it’s better for my shoulder.

Shrugs 4x15 1x15 135lbs, 1x15 145lbs, 2x15 154lbs forgot straps, could barely hold on last reps.

749

26/10/13

Morning

Fasted Cardio - walking 60 minutes

Night

Cable Incline Fly 1x20 3x12 last drop set - 1x20 1, 1x12 1, 2x12 2

DB Fly 1x20 3x12 last set drop set - 1x20 22lbs, 3x12 22lbs

Bench Press 4x8 - 1x 8/7/6/5 99lbs

Dumbbell Incline Bench Press 4x10 - 10/8/9/9 31lbs

Cable Standing Fly 3x6/20 - 3x6(20) 4(2)

Barbell Seated Curl 1x20 3x12 last set drop set - 1x20 40lbs, 1x12 53lbs, 2x12 62lbs

DB Concentration Curl 4x12 - 1x12 18lbs, 3x12 22lbs

Cable Supine Curl 3x12 - 1x12 5, 1x12 6, 1x12 7 PR

HIIT - Elliptical 8 bursts

what a crappy workout couldn’t make through the usual weights, the low carb killed my training, but then again, back training was good, so i guess it must’ve been a bad week, i haven’t sleep right and had some bouts of insonia through it.

it’s cultural sports day on my city, so the gym is opening through 48h, it’s a thing of beauty training around 01h, no sounds, just the weights and you.

750

27/10/13

Fasted Cardio - walking 50 minutes

started raining really heavy out of nowhere, got soaked.

751

02/11/13

Morning

Fasted Cardio - walking 50 minutes

Afternoon

Cardio

BW Complex - 1 hour

752

03/11/13

Fasted Cardio - walking 45 minutes

new week ahead, work and college will be easier, i’m eager to return to weight lifting.

753

7/11/13

Military Press 4x10 - 3x10 66lbs, 1x10 70lbs

DB Shoulder Press 4x12 - 2x12 22lbs 2x12 17lbs

Lateral Raises 1x20 3x12 last set drop set - 1x20 9lbs, 1x12 15lbs 2x12 13lbs PR

Cable One Arm Reverse Fly 4x15 - 2x15 1

Face Pull 2x15 - 1x15 5 1x15 6

Cable Pushdown 1x20, 3x12 last set drop set - 1x12 3, 1x12 5, 2x12 6 PR

EZ Bar Lying Triceps Extension 4x12 - 4x12 48lbs PR

Triceps Rope Pushdown 3x12 - 2x12 2 1x12 3

Cardio - Elliptical 20 minutes

754

8/11/13

Dumbbell Bent-over Row 3x12 - 1x12 44lbs, 1x12 53bs, elbow started acting, dropped it.

Reverse Grip Bent-Over Rows 4x15 - 2x15 66lbs, 2x15 88lbs

Seated Machine Row 1x20 3x12 last set dropset - 1x20 3, 2x12 4, 1x12 5

Deadlift 4 x 8/6/4/2 - 1x8 176lbs, 1x6 202lbs, 1x4 220lbs, 1x2 255lbs PR

T-bar Row 4x10 - 1x10 66lbs, 1x10 77lbs, 1x10 88lbs, 1x10 99lbs

Lat pulldown 4x12 - 1x12 8, 3x12 9 PR

Shrugs 4x15 - 1x15 135lbs, 1x15 145lbs, 2x15 154lbs

755

11/11/13

MMA - 1 hour

756

12/11/13

Boxing - 1 hour

757

15/11/13

Bench Press 4x8 - 1x8 101lbs, 1x8 110lbs, 2x8 123lbs PR

Cable Incline Fly 1x20 3x12 last drop set - 1x20 1, 1x12 1, 2x12 2

Dumbbell Incline Bench Press 4x10 - 1x10 31lbs, 2x10 35lbs, 1x10 40lbs PR

Barbell Seated Curl 1x20 3x12 last set drop set - 1x20 40lbs, 1x12 53lbs, 2x12 62lbs

DB Concentration Curl 4x12 - 1x12 18lbs, 3x12 22lbs

Cable Supine Curl 3x12 - 1x12 6, 1x12 7

gym closed, couldn’t squeeze all training.

758

got a Kickboxing match with k-1 rules on 14/12 training is gonna change for these 3 weeks, i won’t post here and i’ll probably lift just once or twice during this time.

759

As i have another fight coming up, lifting won’t be the primary focus again, so the log is on the back-burner till 15/02

760

25/05/15

Incline Dumbbell Press - 4x 6-10 (2) - 10x15, 10x17.5, 10x20, 10x22.5
Flat Barbell Press - 3x 6-10 (1) - 10x52, 10x62, 8x62
Decline Dumbbell press - 3x 6-10 (2) - 10x15, 10x20, 10x22.5
Standing calf raises - 4x 8-10 (2) (1-2 mins rest for calves) - 10x40, 10x60, 10x80, 10x80
Seated calf raises - 3x 8-10 (2) - 10x15, 10x16, 10x17
Leg press Calf raises - 3 x 12-15 (2) 15x80, 15x120, 15x120

761

26/05/15

Pull ups - 23 in 10 minutes
Barbell Rows - (torso at 45ish degree angle) 4x10 52kg
Close neutral grip pulldowns - 3x 8-10 (2) 3s negatives - 7, 8, 10
Seated straight bar rows - 3x 8-10 (2) 8, 11, 11

Been quite a while since my last fight just been lifting weights decided to get back to my log.

Weight around 231lbs

put some bad weight dealing with problems. But i’ve been firm on my weightlifiting pursuit as always.