Lundrball's Log

Training Training Logs
403

1.12
Lat pulldown mag grip 140-10, 150-10, 160-10, 140-10. Emphasized stretch and contraction.
Chest supported t rows 90-10, 100-10, 110-8
HS shrugs with holds, +90-10, +180‐10, 8
Db rear delt rows 20-15 > Band PA 15 x2
DB rear delt raises 10-10 > Band PA 15 x2
Cable rear delt raises 10, 8

404

Rear delts really sore today, good session!

405

1.16
SSB 18" box squat, bar 10, 155-8 x2, 245-8 x3
Dips 10 x2
Hack squat sled 10, 145-10, 235-10, 325-10
Ezbb curls 55-15 x3

406

1.18
Band warmup
Bench bar 10, 135-8, 185-8, 205-8, 225-8, paused 245-3. Moved well.
Dip machine 240-15, 255-15, 270-15
HS decline press, bottom stretch 90-10, 180-10 x2, 90-15
NG chins 5 x3

407

1.20
Cable pushdowns 20 x2
DB press 35-10 x2
Press bar 10, 95-8, 115-8, 135-5, 95-10
TB deads 155-10, 245-10, 335-10, 425-5 x2
Db Lateral raises 15-12, 8, 10-12 x2
Cable raises 12 x3

408

1.21
Db curls 20-20 x2, 30-15 x2
Bb curls 65-10 x2

1.22
Incline bench bar 10, 135-8 x2, 155-8 x2, 175-5
Db squeeze press 30-12 x2
Hammer cable curls 60-12, 70-12, 85-12
Ezbb curls 55-10 x2
Handle carries 110s 4 lengths x2

409

1.24
Lat pulldown mag grip 140-12, 145-12, 150-8, 160-8
Chest supported t rows 90-12, 100-12, 110-12
HS shrugs 90-15, 180-15
HS pullovers 90-12, 180-12
DB rear delt rows 25-15 x2, rear delt raises 10-10 x2
Each set SS Band PA 15
Cable rear delt raises 20-12 x2

410

1.29
Leg extensions 20
High steps
SSB 18" box squat bar 8, 155-8 x2, 245-8 x2, 295-5 x2
Dips 10 x3
Hack squat 145-10, 235-10, 285-10
Leg extensions 20
Db curls 25-10, 30-10, 35-10
Ezbb curls 55-10 x2

411

1.31
Light raises
Bench bar 10, 135-10, 185-10, 225-8, paused 245-2 x2
HS Incline press 90-12, 140-12, 190-8, t&g 140-12
Db squeeze press 30-10, 30-10 > 25-8, 25-10
Dips 8 x2

Felt off today

412

2.1 good Lord, where did January go
TB deads bar 5, 150-10, 240-10, 330-10, 380-10 x2
DB press 35-12, 40-12, 45-12
DB Lateral raises 15-15 > machine press 70-10 x2 rounds

Decent session.

413

2.3
Cable extensions, rope 50-20, 60-20, handle pushdowns 85-12, 100-12, 115-12
Skulls 55-8 x3
Ezbb curls 55-15, 12, drag curls 10
Hammer curls 30-7 x2 started cramping
Handle carries 110s x4, 4, 2 lengths

414

2.7
Chest supported t rows bar 10, 90-12, 100-12, 110-12
Lat pulldowns mag grip 140-8, 150-8, 160-8
Cable row face pulls, L handles 40-15 x3
Machine rear delt flyes 40-12, 55-12, 70-12 +8 partials
Sled drag 100 x4, 2, 4 lengths

Bouncing back from a cold, haven’t had one since don’t remember.

415

2.9
Leg extensions 20 x2
SSB 18" box squat, bar 10, 155-8 x2, 245-8, 295-5 x3
Dips 10 x2
Hack squat sled 10, 145-10, 235-10, 325-10
Ezbb curls 55-12 x3

416

2.12
Band PA, light raises
Bench bar 10 x2, 135-5, 185-5, 225-5, 245-5, 255-5
Incline DB press 55-10, 60-10, 65-10
DB squeeze press 30-12 x2
Guillotine bench bar 10 x2, 135-10 x2
HS Incline press, paused stretch 90-15 x2

Great session but 255 felt slow.

417

2.14
Cable pushdowns, rope 40-15 x2
BTN press bar 10, 95-10 x3 > db squeeze front raises 15-12 x2, 10
Smith press with top iso hold 95-5 x3 > db lateral raises 15-12, 10 ×2
Ezbb curls wide 55-12, narrow 12
Hammer curls 30-10, 35-7
Ezbb curls wide 55-10, narrow 8
Sled drag 100 x4, 4

418

2.18
High steps
TB deads 150-10, 240-10, 330-10, 380-10, 420-5. Grip failed.
Inverted rows 10 x3
NG chins 5 x3
Bent over DB rear delt raises 10-10 x2
Bent over DB rear delt rows 25-10 > band PA 15. X2

419

2.19
Lat pulldown mag grip 120-10, cluster 140-10 >5>4>5
Chest supported t rows 90-10 x3
HS shrugs 90-10, 180-15 > trap.plate raise 10-10. X2
Freemotion trap raises 12 x2
Ezbb curls 65-12 > hammer curls 35-7 x2
Cable curls, rope 70-10 x2

420

2.21
Bb curls 65-8 x5

2.22 late session
Leg extensions 15, 10
SSB 18 inch box squat bar 8, 155-5 x2, 245-5, 295-5, 315-5
Hack squat sled 5, 145-10, 235-10, 325-4, too heavy 235-10
Dips 10 x2
DB squeeze press 20-10, 25-10 x2

Pretty tired but got it done. Laying wood flooring past few days.

421

2.24
Band warmup
Bench bar 8x2, 135-5 x2, 185-5, 225-5, 245-5, 255-4 x2
Guillotines 135-10 x3
Incline HS press 90-15, 180-10
DB squeeze press 30-10 x2
SA machine flyes 100-10 x2

422

2.28
Cable pushdowns, rope 40-12 x2
BTN press bar 10, 95-10, 105-10, 115-10 > DB squeeze front raises 10-10, 15 x2
Smith press with top iso hold 95-5 x3 > DB lateral raises 15-12, 10 x2
Ezbb curls 65-10 x2, 8 > Hammer curls 30-10, 35-8, 6
Handle carries 110s x3, 3, 2, 2 lengths

Also layed flooring all weekend. Feeling beat up but good pump.