Lundrball's Log

Training Training Logs
201

7.8
Incline bench bar 10, 135-8, 165-8, 185-3, 205-2, 155-8 x2, 175-5, 155-5
Incline DB squeeze press 40-15 x2
Belt squats 135-12, 225-12 x3
Ezbb curls 65-12 x3

Wore out tonight.

202

7.10
Cable high pulls 15 x2
Deadlift bar 5x2, 135-3, 225-3, 315-3, 365-3, 405-2 x3
CG Bench bar 5, 10, 135-10, 185-8, 205-8, 225-8, 7, 4
Chins 8 x2, 7

203

7.13
DB curls 25-15 x2
Ezbb curls 65-10 x4
Belt squats 135-10 x2, 225-10 x4
Leg extensions 20 x2
Bb curls 45-25 x2
Strongman carries 110s x 10 lengths

204

7.16
Cable high pulls 15 x2
Incline bench bar 10, 135-8, 185-3, 205-3, 225-2, 165-8 x2, 5
DB incline squeeze press 45-12, 45- 11 x2
DB lateral raises 20-12, 12 > 8 x2
Strongman carries 110s x10 lengths
Dips 12 x2

205

7.20
Squats bar 5 x2, 145-5 x2, 235-5, 285-5, 325-5 felt good, narrow stance 285-3 x2
Bench bar 5, 135-5, 225-5, 255-5, 275-1 meh hit a wall, 225-8, 7, 5
SS WG pull ups 8, 7, 6

206

7.23
Chest supported t rows 90-10, 115-10 x2, 8, 90-10
DB presses 50-10 x3
Hack squats 145-10 x2, 235-10 x2
DB lateral raises 20-12 x2

Anemic session but got some blood moving. Late night working only 4 ish hours sleep.

207

7.25
Cable high pulls 12 x2
Light raises
CG Bench bar 10, 135-10 x2, 185-8, 225-7 x2, 6
Rev grip bench 135-10, 185-8, 6, 5
Chins bw-5 x5
Deads 135-5, 225-5, 315-5, 365-5, 415-3
Dips.bw-12 x2

208

7.29
Cable high pulls 15 x2
Incline bench bar 10, 135-10, 155-8, 185-5, 205-3, 155-8 x3
Incline DB squeeze press 45-10 x3
BTN press bar 5, 95-8, 6, press 95-8
SS DB lateral raises 15-10 x3
Strongman handle carries 110s x10 lengths

209

8.2
Band pull apart red mini 20 x5
Bench bar 10, 135-5, 185-5, 225-5, 255-5, 275-2 x2, 225-8 x2
Some.squatsā€¦
Belt squats 135-8, 225-8, 275-5 x5
Bent over rows 155-5 x5
Band static hold red mini 20 sec x3
Dips bw-10 x3

Low back didnā€™t like me, squats wasnā€™t happening.
Hung cement board all weekend.

210

8.4
Walking lunges x2 lengths
Squats bar 8, 135-5 x2, 225-5, 275-5, 325-3, 275-5, 225-5
WG pull ups bw 5 x5
Strongman handle carries 110s x10 lengths

Also about 10 sets of rear delt DB stuff today. Been on a john meadows YouTube binge. Good stuff.

211

8.8
Pull apart red mini 20 x2
Rev grip bench bar 8 8x2, 135-8, 185-8, 205-5, 225-5, 185-8
CG Bench 185-8 x3
Rear delts 15 x6
DB press 40-10 x2
Ezbb curls 75-10 x3

212

8.11
Walking lunges
Deads bar 5, 135-5, 225-5, 315-5, 365-5, 365-3
Grind, was tough.
Chest supported t rows 90-10, 115-8 x3
SS rear delt work 12 x6

+chins and curls through the day

Deads were terrible. Not enough sleep for the last 3 nights, deadlines. Was like grinding metal.

213

8.12
Cable high pulls 15 x2
Incline bench bar 8, 135-5, 155-5, 185-5, 205-3, 225-3, 185-6, 185-5, 135-10
Incline DB squeeze press 50-12 x3
Machine flyes 115-10 x2
Hammer curls 35-10 x2
Dips 10 x2

Good session.

214

8.15
Band pull apart orange 15 x2
Light raises
Bench bar 8, 135-5 x2, 185-3, 225-3, 255-3, 275-3, 225-8 x3, 185-8 x3
SS WG pull ups 5 x5
DB press 45-10, 9, 8

Great session tonight

215

8.18
Leg extensions 15 x2
Squats bar 5x2, 145-3 x2, 235-3, 285-1, 305-1, 325-1, 345-1, 235-10 x3 Ouch, reps. Sucking wind.
Band pull apart red mini 20 x3
Rear delt DB work 10 x6

And curls.and chins at home

Singles were alright. Mid point out of hole kinda grindy. Wonder if should use SSB next time for the reps.

216

8.20
Incline bench bar 8, 135-5, 155-5, 175-3, 195-3, 215-3, 225-3, 155-8 x5
SS chins 5 x6
DB press 45-8, 50-8, 50-7
DB lat raises 20-10 x2

217

8.23
Cable high pulls 12 x2
Rev grip bench bar 5, 135-8, 185-8, 205-7, 225-5, 185-8 x3
Deads 135-5, 225-5, 315-5, 365-3 x3, 415-1
Lat pull downs, NG 120-10, 140-10, 160-10 x2, 8 +2, 8
Dips bw 10 x4
Chest supported t rows 90-10 x2

218

8.25

BTN press bar 10, 95-5, 115-5, 135-5 x5
DB lateral raises 15-12 > press 95-8 x3 rounds
Leg extensions 15 x2
Belt squats 135-10, 225-10, 12. Knees said nope. Need to get some sleeves I suppose.
Strongman handle carries 110s x10 lengths

219

8.27
Band pull apart red mini 20 x3
Bench bar 5, 135-5, 185-3, 225-3, 245-3, 265-3, 285-2, 225-10 x2, 6, 4, 185-10
SS WG pull ups bw 7 x4
Ezbb curls 75-10 x2, 8

Spentā€¦

220

9.1
Leg extensions 15 x2
Squats bar 5, 135-5 x2, 225-5, 275-3, 295-1, 315-1, 335-1 x2, SSB 155-5, 205-10 x3
Leg extensions 15 x2
Rear delts 12 x4

Had knee sleeves today. Loved them.