Krish's HighSchool Journey - Alpha Male

Training Training Logs
61

Tues Aug 25/09

Back/bi/forearm

  1. Powercleans
    45x5 135x3 190x1 NEW PR +5lbs (got it on my first try running on 2 hours of sleep left it at that)

  2. Wide Grip pullups
    5x3 Bodyweight

  3. 1 arm rows
    60x8x1 90x6x1 120x5x3 NEW PR +10lbs (no gloves/straps , grip was slipping)

  4. Low row
    140x8x3

  5. Dumbell Curls
    17.5x12.1 20x12x1 40x4-5x1

Forearm roller

2 hours of sleep thanks to stomach problems =[

62

Thursday August 27/09

Chest/tricep

  1. Flat Dumbell press
    30x15 55x8 80x5/3/4

  2. Overhead tricep ext
    40x12 80x5x3

  3. Incline Barbell press
    45x12 140x5 180x1x3 NEW PR +5lbs

  4. Tricep pushdown V handle
    72.5x7-8x3 NEW PR +7.5lbs

Flys and kickbacks just burned out

63

Friday Aug 28 09

Legs

  1. Box squats
    45x12 135x8 225x5 315x1 NEW PR +15lbs
    Two attempts at 315,
    225x10x1 NEW PR

  2. Leg extension
    290x5x3 NEW PR + 20lbs

  3. Good Mornings
    105x10x3 NEW PR + 10lbs

  4. Standing Calf Raises
    15x6x3

64

Monday August 31 / 09

Shoulders

  1. Push press
    145x5x3 NEW PR +10lbs

  2. Dumbell press
    65x5x3 65x3x1 NEW PR +5lbs

  3. HS Shoulder press
    140x6 160x6 190x6 200x6

  4. Rear bent over raises
    15x15x3

  5. Shoulder raise triad,
    5lbs

65

Tuesday September 1, 09

Back Bicep Forearm

  1. Romanian Deadlifts
    45x5 135x5 205x5 295x5 300x6/8/6 NEW REP PR + 7 reps

  2. 1 arm row
    40x6x1 90x6x1 125x5x2 NEW PR +5lbs

3.Wide Grip Pullups
3x6

  1. Lat pull down (close Grip)
    175x3 … Final set NEW PR +30lbs

  2. Tryed curling but couldnt do it way to boring

  3. Wrist curls I could bare,
    10x15x3

66

Wednesday September 2nd /09

  1. Flat Dumbell press
    30x10 60x6 80x5/4 90x1 NEW PR +10lbs

  2. Incline BB Press
    45x10 95x10 135x8 185x6 225x6 250x3 NEW PR +70lbs (yes im serious)

  3. Tricep pushdown
    35x8-12x4

  4. Overhead Tricep Ext
    40x10 60x8/12 90x3 NEW PR +10lbs

Cooled off with Kick backs

Man Had a powerlifter work with me on incline bench and next thing you know Im benching 250 He said if Id continue working with him until october Id be up to 315 UNFORTANETLY I have school at 8am and I work out at
6 am same time he does and by the time were done its like 7:40 , the gym is 15 minutes away from my school too =[ .

67

Thursday September 3rd / 09

Legs

Box Squats
45x10 135x6 185x5 225x5 275x2 315x1

1 leg lunges
35x5 70x5x3 NEW PR +5lbs

leg extension
130x12x3

Standing Calf raises
17ox6 19ox6 21ox6 NEW PR +10 lbs

It was my last workout before I go back to school gym I ll post the squat video next

68

Here

69

Monday September 14th /09

Back/bi/forearm

  1. Traditional Deadlifts

135x5 205x5 295x3 315x3 335x3 340x1 NEW PR +5lbs

  1. 1 arm rows
    45x6x1 70x6x1 100x6x3

  2. Lat pull down
    150x5 130x5

  3. Dumbell curls
    35x8x3

  4. Reverse ez bar curls
    35x12x3

  5. Reverse wrist curls
    5lbs burn out

Back in the school weight room BOO whoo

70

tues September 15

Shoulders

  1. Push press
    135x8x3

  2. Seated Db press
    60x3x3

  3. Shoulder raises/sideraises combo
    5x12x3

  4. Shoulder high front raises
    10x10x3

  5. Side row
    45x12x2

…

Kind of distracted working with all the other kids will definetly go hard in next day . for legs.

71

Thursday September 17/09

Legs

Box Squats
135x10 225x6 275x5 315x3 325x1 NEW PR +10lbs

1 leg Lunges
40x5x1 70x5x1 75x5x1 NEW PR +5lbs

Donkey Calves Raises
400x10x3

Tripped out on 335squat thought i touched the box and went up but didnt end up touching. odd, tryed it again and missed it. got 325 im okay with that for now. blacked out after lunges fell down with weights was intresting.

72

September 21 09

shoulders

clean 205 NEW PR + 15lbs

september 22/09

Deadlift 350

73

sept 28

60x5x3 seated shoulder press

sept 29

Box squat
335x1 +10lbs NEW PR

Box squat
225x20 New 20 rep pr +90lbs

74

Tuesday October 6th / 09

Shoulders

Seated shoulder press
60x6/5/5x1

Cleans
145x5x3

dumbell shrugs
100/2x8-10x3

Shoulder raises/sides
10x12x3

overall one of thhe better workouts ive had since school has started starting to get back into the groove

75

Thursday october 8

Back

Deadlift
355x1 New pr +5lbs

1 arm rows
100x310x3

Lat pull down close grip
150x5x3

Ez bar standing curls
85x6x3 NEW pr

oct/09/09 Friday

legs

quarter squats
360x3/5 NEW PR

ATG squats
225x7 NEW PR

1 leg lunges
80x5x1 NEW PR

didnt go all out dont feel right in the school gym opposed to my old gym. taking time to adjust. prs are fun

76

October 13,09 Tuesday

Chest/Tricep

Flat Dumbell press
80x6x3

Incline press
125x12x2 145x10 155x10 165x6x1

Seatd tricep extension
70x6x3

Tricep pushdown
50x12x3

Just building back up going to bulk up to 185lbs by december.