MC Sp3's Put Up or Shut Up Log

Training Training Logs
81

3/12
Shoulders/arms

face pulls:
100x12
160x10x10x10x10

DB press
30x15
40x10x10x9x9

BB curl
90x8
95x8x8x8x7

tri ext DB:
65x12x11x11

rvs curl preacher bar
75x10x10x10x9

82

legs 3/14
WU on rowing machine

front squat:
45x10
135x5
165x4
195x6x6x6x3(form broke and I lost the weight)
185x6

RDL:
135x10
225x8
235x8x8x8

seated calves:
45x12
90x15
105x15x15x13

leg press:
405x5
455x10x10x10

leg curl:190x10x10x6 175x5
leg ext: 190x10x12x14

83

Hows the shoulder?

84

The Shoulder is slowly improving. Ditching the incline pressing seems to have helped.

How bout your shoulder and knee?

85

3/15
chest
DB press:
40x15
60x5
70x8x8x8x8
67.5x7x5
65x7x6

pec machine:
150x10x10x10x10

leaning tri cable ext:
115x12x10x5
100x9

lateral raises:
25x10x10x10

86

[quote]MC sp3 wrote:
The Shoulder is slowly improving. Ditching the incline pressing seems to have helped.

How bout your shoulder and knee?
[/quote]

Knees been back to normal for a while, I just get some slight aches in both of them from squatting sometimes.

Shoulders been beat up latley from pressing 3x a week. I dont think its tendonitis tho.

Fuck injuries…

87

3/18
Back

power cleans:
95xshitload too easy
135x5x4x4
185x4x4x4x4x4x4x2

seated row:
220x8x8x8x8

standing calves (1-legged):
6x10x10x10

both legs
stackx14

alt db curls standing:
40x8x8x8x9

rowing machine 17min

PM after work at home
chins
BWx12x9x8x7

88

3/21
Shoulders/arms

DB press
30x15
40x10x10x10x9

face pulls:
100x12
160x12x12x12

lateral raises:
22.5x12x12x12x12

BB curl:
95x8x8x7
90x9x8

triceps ext:
70x10x8x7

rvs curl:
75x12x11x10

89

3/22
legs

Both squat rack were full so today I got to clean my front squats.

front squat:
45x12
95x8
145x5
195x4x4x4x4x4

RDL:
115x10
235x8x8x8x8

Seated calves:
70x16
105x16x15
115x12x12

Leg press:
405x5
465x10x10x10

leg curl:
175x10x10x9
leg ext:
205x12x12x12

90

8 days off and now it’s time to get back to it.
4/2
Back

Deads
135x12fast
225x8fast
315x4
365x5x5x5x5

DB rows:
85x15
100x10x10x10x10

incline biceps curl:(slow controlled)
32.5x8x8x8
30x8

91

4/4
Shoulders/arms
DB press
35x10
45x5
50x7x7x5x5

Face pulls:
100x12
160x12x12x12x12

BB shrugs:
225x10
315x10
325x10
335x9x7

lateral raises:
22.5x12x12x12

BB curls
95x8x6
85x8x7

overhead tri ext:
70x10x10x8

92

4/5
legs:
front squat:
45x10
95x8
135x5
185x4
190x4x4x4x4x4x6

RDL:
135x10
225x8
235x8x8x8

seated calves:
90x12
115x15x15x15x14

leg press:
405x5
455x9x10x7