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Training Training Logs
81

FRI_ 8.14_PULL

Neutral Grip Lat Pulldowns: 4 x 10
ss/w
Straight Arm Push Downs: 4 x 10-15

Wide OH Grip Seated Rows: 4 x 10

Kneeling 1-Arm Cable Pulldown/Row: 3 x 12-15

Rope Rear Delt Rows: 4 x 10-15
ss/w
Single Arm Rear Delt Flies (HP): 4 x 10-15

Cable X’s (rear delt flies): 4 x 10-15
ss/w
Plate Shrugs: 4 x 20

DB Curls: 4 x 12-15
ss/w
1-Arm DB Shrugs: 4 x 15-20

Rope Curls: 4 x 10

LP Cable Concentration Curls: 4 x 10-15

1 Arm Rope 21’s: 3 x 21

*Incline Treadmill x 30mins x 10-12 incline x 3.5-4.2mph

82

Sat.8/15.legs

Landmine Squats: 90, 135, 180, 180, 190, 180, 135 x 12-15

Squat Press Machine: 200, 400, 400, 400, 200 x 15-20

DB Rear Lunges: 20, 25, 30 x 12-15
ss/w
Cable Pull-throughs: 70, 80, 90 x 12-20

Leg Press Calf Raises: 120, 130, 140 x 20-25
ss/w
Close Stanced Leg Press: 190, 200, 210 x 20

GHR’s: 4 x BW x 10

*Treadmill x 30 mins x 10-12 incline x 3.5-4.5mph

83

MON_8.17_PUSH (chest, front/side delts, triceps)

Decline BB Press: 135, 185, 205, 225, 135 x 5-20

Incline DB Press: 50, 60, 70, 70, 65 x 10-12

Dips: 4 x BW x 10-12

Kneeling Smith OH Press: 95, 115, 135, 135 x 8-15

Leaning DB Side Raises: 20, 25, 25 x 10-12
ss/w
Cable Rope Front Raises: 60, 70, 70 x 10-12

Pec Dec Flies: 110, 120, 130 x 12-15

Tricep Dip Machine: Full Stack x 3 x 10-12
ss/w
1 Arm Cable Pulldowns: 3 x 10-12

Cable Rope Pulldowns (Leaning Forward, elbows out in front of body): 3 x 10-12

Cable Long Bar Pulldowns (super wide grip): 3 x 10-12

*Treadmill x 5 Sprints x 30mins x 10-12 incline x 3.6 walk x 6.0 sprints

84

TUESDAY__8.18__PULL

1-Arm Meadows Rows on T-Bar Row Machine: 45, 90, 115, 140 x 10-15
ss/w
1-Arm Shrug on T-Bar Row Machine (standing in front of and facing away, slight bend in hips): 45, 90, 115, 140 x 20

Seated Cable Row w/U-Bar: 90, 120, 135, 150, 165/120 x 10-15 dropset

Lat Pulldowns w/U-Bar (seated reverse, back resting on leg pad): 120, 135, 150, 165 x 10-15

Straight Arm Pull-Down (extra close grip on V-Bar): 60, 80, 100, 110 x 10-15
ss/w
Plate Shrugs: 45 x 4 x 20

Seated Bentover DB Rear Delt Rows: 25, 30, 35, 40 x 10-15

DB Cross-Body Hammer Curls: 30, 35, 40, 50/25, 55/20 x 8-15 2 dropsets *suppinating peak contractions

Reverse Grip EZ Bar Curls: 50, 60, 60/30, 60/50/40/30 x 12-15 2 max rep dropsets

1-Arm Cable Concentration Curl (squatting with elbow pinned to inside of knee): 30,40,50 x 10-15

Plate Shrug Dropset Finishers: 100/45 x 3 x 10/20

*Treadmill x 10-13 incline x 3.6mph x 20 mins

85

WED__8.19__LEGS

BB Walking Lunges: BW, 45, 65, 85, 105, 85, 65 x 10-12

Hack Squat Machine: BW, 50, 70, 90, 140, 150, 90 x 12-18

DB Reverse Lunges: 20, 30, 40, 45 x 10-12
ss/w
Rope Pull-throughs: 70, 80, 70, 60 x 10-15

Leg Press Machine (closed stance w/high foot placement): 150, 190, 230, 250, 270 x 15-20
ss/w
Leg Press Calf Extensions: 120, 150, 170, 150, 120 x 15-25

Leg Curls: 70, 80, 90 x 12-15

Leg Extensions: 70, 80, 90, 100 x 20

*Treadmill x 20 mins x 13 incline x 3.2mph

86

THUR…8/20…PUSH

Incline DB Press: 40, 50, 60, 70, 80, 85 x 8-15

Smith Decline Close Grip: 135, 185, 225, 235, 205/135 x 8-15 dropset speed reps

Cable Flies (chest height pulley): 30, 40, 50, 65, 30 x 10-20

Cable Flies (HP, bentover): 30, 40, 50, 30 x 12-18

1-Arm Underhand Cable Front Raises: 20, 30, 40 x 10-15

DB Lateral Raise Dropsets: 30/20, 35/20, 40/20, 45/20, 50/20 x 8-12/10-12

Standing OH Cable Press: 50, 60, 70, 80/50 x 10-15

Leaning Cable Side Raises: 20, 30 x 10-15

Seated Dip Machine: 70, stack, stack, stack, stack/90/50 x 10-15 dropset

Lying DB Extensions: 40, 50, 55, 60 x 10-15

1 Arm Cable Pulldown: 4 x max reps **work as tri-set triceps finisher
ss/w
Bentover OH Rope Extensions: **
ss/w
Cable Rope Top-Half Push Downs: **

*Treadmill x 30 mins x 10-13 incline x 3.6mph w/3 sets pushup intervals

87

FRIDAY>8.21>PULL

Snatch Grip high Pulls: 45, 65, 95, 105, 135, 155, 175, 185, 185, 135 x 6-12

Snatch Grip Deadlifts: 135, 185, 205, 210, 225, 225 x 10-12

Shrugs Wide Grip on T-Bar Row Machine:45, 90, 115, 135 x 15-20

Bentover Rear Delt Swing/Flies: 30, 35, 40, 45 x 8-15

Cable Rear Delt X’s: 30, 35, 40, 30 x 10-15

Cable EZ Bar Wide Grip Pulldowns: 60, 70, 80, 90 x 12-15

Rope Face Pulls: 50, 60, 70 x 12-15

DB Cross Body Curls: 30, 35, 40, 45, 50, 55/20 x 8-15 dropset

1-Arm Cable Concentration Curls (squatting, elbow pinned to inside of knee): 30, 40, 50, 60/20 x 6-15 dropset

Seated on ground Cable EZ Bar Curls HP: 50, 60, 70 x 12-15

Standing Cable HP Curls to ear 21’s: 3 x 21

*Treadmill x 30 mins x 10-13 incline x 3.5 mph

88

MONDAY_8.24_LEGS (hamstring focused)

Zercher Squats: 45, 65, 95, 115, 135, 135 x 6-15

Smith Machine Rear Foot Elevated Split Squats: 45, 65, 85, 95, 115, 135 x 8-15

DB Sumo Squats (held against chest): 40, 50, 60, 70, 80 x 10-15

Cable Hamstring Curls (Standing on block for more ROM, stressing TUT): 30,40,50,60 x 10-18
ss/w
DB Rom Deads (toes on 10lb plates): 50 x 4 x 12

Leg Press: 180, 270, 370, 460, 460/370/270 x 10-20 dropset

Smith Machine Seated Calf Raises: 135, 155, 185, 185 x 15-20

Machine Single Leg Presses (high foot placement): 110, 130, 150, 170 x 10-18
ss/w
Leg Press Machine Single Leg Calf Extensions: 90, 110, 130, 110 x 20

*Treadmill x 3.5mph x 10-13 incline x 25 mins

89

Tuesday_8.25_PUSH

Incline DB Press (used pinky turned in techniqe and liked it): 40, 60, 70, 75, 80 x 10-15

Dips (leaning forward chest focused): BW x 3 x 10-12

Smith Machine Reverse Grip Incline Presses: 95, 135, 135, 155, 135 x 10-15

Decline DB Flies: 35, 40, 45, 50 x 12-15

Leaning 1-Arm DB Chest Flies (neutral grip to suppinated grip at peak contraction): 15, 20, 25/15 x 12-15 dropset

Standing DB Lateral Raises: 30, 35, 40/20 x 10-12 dropset

Cable OH Presses: 40, 50, 60, 70 x 10-12

1 Arm Cable Triceps Pulldowns: 20, 30, 40 x 12-15

Rope Pulldowns w/high hold finishers: 70, 80, 90, 100 x 12-15 8-12

Lying DB Tricep Extensions (DB in each hand): 20, 20, 25 x 8-12

High Hold Incline Pec Deck Chest Flies (Great Upper Chest Stim): 90, 100, 110, 120 x 12-20

*Incline Treadmill x 30 mins x 10-15 incline x 3-4 mph

90

Wednesday_8.26_PULL

Wide Grip Pull-Ups w/iso hold finishers: BW x 4 x max reps

Wide Grip Rack Pulls (Squeezing shoulder blades down/back each rep): 135, 225, 275, 325, 225 x 6-12

Seated Rows (Charles Glass Technique, deep stretch to row with peak contraction leaning forward slightly): 90, 90, 120, 120 x 10-15

Bentover Row w/2 DB’s (C.Glass version, deep stretch down w/palms in to neutral grip row, butt back, elbows in): 30, 40, 50, 60, 70 x 10-15

Straight Arm Rope Pull-Downs (2 sets wide grip, 2 sets close): 65, 80, 105, 120/65 x 10-12 dropset

Cable Rear Delt Crosses: 20, 30, 30, 40 x 10-12

DB Cross Body Curls: 20, 30, 35, 40, 45, 50, 55 x 8-15

Pec Deck Rear Delts: 70, 80, 90 x 12-15

Rope Curls: 65, 80, 95, 110, 125, 140 x 8-15

Cable 1-Arm Concentration Curls (squatting): 20, 30, 40, 50, 65/20 x 10-15 dropset

*Treadmill x 25 mins x 10-15 incline x 3.5 mph

91

THURSDAY_8.27_LEGZ

Smith Machine Back Squats: 45, 95, 135, 185, 205, 225, 245/135 x 8-20 dropset finisher TUT x20

DB Single Leg Bench Step-Ups w/knee raise glute squeezes (focus on using front leg only): BW, 30’s, 40’s, 50’s, 60’s, 70’s x 10-15

Leg Press: 200, 290, 380, 470, 560, 560, 650, 650 x 8-20

BB Hip Thrusts (using aerobic step w/1 riser): BW, 45, 135, 135, 135 x 10-15 *this smashed my glutes

DB RDL’s: 50, 50, 60, 70, 70 x 12-18

Back Extensions (45 degree focusing on squeezing glutes): BW x 4 x 12-15 *deep hamstring stretch between sets

*Treadmill x 20 mins x 12 incline x 3.6mph

*Recovery Gauntlet: Cold Plunge (53 degree) to Hot Tub (stretching in water) x 3 x 2-3 mins each, salt pool dip, Sauna x 10 mins

92

FRIDAY_8.28_PUSH

Incline BB Press: 95, 135, 155, 175, 185, 135 x 6-15

Seated OH DB Press: 30, 50, 60, 70, 50 x 8-15

Decline DB Fly/Presses: 30, 40, 50, 60/25 x 10-15 dropset

Cable Leaning Lateral Raises: 20, 30, 40, 50/20 x 8-15 dropset

Rope Face Pulls: 40, 50, 65, 80 x 12-15

Pec Deck Incline Flies (high hold method): 70, 80, 90, 100, 110 x 12-18
ss/w
Machine Lateral Raises: 70, 80, 90, 100 x 10-12

Pec Deck Flies (Biceps Below Chest): 110 x 3 x 15

Machine Dips: stack x 3 x 12-15 dropset w/2 drops

Seated DB 1-Arm Triceps Extensions: 15, 20, 25 x 10-15

Rope Pull Downs: 100, 110, 120 x 12-15

1-Arm Cable Pulldowns: 20, 30, 40 x 12-15

*Treadmill x 11 incline x 3.6mph x 30 mins

93

MON_8.31_PULL

Pull-Up Bar Scapular Shrug (warmup): 2 x BW x max reps

Wide Grip Pullups: 4 x BW x 8-10

BB Rack Pulls (squeezing shoulder blades together and flexing lats at peak): 135, 225, 275, 325, 345 x 6-15 ; 345/225/135 speed rep dropset x max reps

Standing Cable Rope Rows (OH Grip):70, 90, 110, 130, 150, 170 x 10-15

Flat Bench BB Pullovers (elbows locked at 90’ angle): 45, 65, 85, 95 x 10-12

DB Shrug (strict form, shoulders down/back, holding peak squeeze): 50, 60, 70, 85 x 12-15

Bentover DB’s Rows (used belt, 90’ bend at waist): 50, 60, 70, 80 x 10-15

DB Crossbody Curls: 30, 35, 40, 45, 50 x 8-15
ss/w
1 Arm HP Rear Delt Flies: 30, 40, 50, 65/20 x 8-15 dropset

1 Arm Cable Curl (squatting w/elbow pinned to inside of knee): 30, 40, 50, 65 x 8-15

Incline Bench DB concentration Curl: 20, 25 x 12-15

1 Arm cable Curl (facing away from stack): 30, 40, 50 x 8-12

Cable EZ Bar OH Grip 21’s: 50, 65 x 21

*Treadmill: (a) 3.6mph x 12 incline x 20 mins
(b) 5.5-8.0 sprints x 7 incline x 10 mins

94

WED_9.2_LEGS

BB Squats (ass touch to bench): 135, 185, 225, 235, 245, 225 x 6-12 135 x 10 TUT w/static holds

Smith Machine Rear Foot Elevated Split Squat: 45, 95, 115, 135, 145 x 8-12

Hack Squat (narrow stance): 90, 140, 180, 230, 90 x 8-20

Leg Press Machine (seat slider version, high/close foot placement): 170, 250, 310, 350, 370 x 10-15
ss/w
Leg Press Machine Calf Extensions: 170, 180, 190, 170, 170 x 15-20

Prone Leg Curls: 70, 90, 100 x 12-15
ss/w
BW Single Leg Calf Raises: 3 x 20

Single Leg Seated Leg Extensions 21’s: 40, 55 x 21

*Treadmill: 3.5mph x 9.5 incline x 20 mins

95

THUR_9.3_PUSH

Incline DB Press: 40, 70, 80, 85 x 8-15

Decline DB Flies: 40, 45, 50, 30 x 12-15

High Incline DB Suppinated Squeeze Press: 30, 35, 40 x 10-12

Cable Flies (Nipple height pulley): 30, 40, 50, 65/20 x 12-15 dropset

Smith Kneeling OH Press:95, 135, 135, 155, 135 x 10-12
ss/w
Cable Lateral Raise (slight bend, pulling to hear, felt better in side delt): 20, 20, 30, 40 x 10-15

Rope Suppinated Front Raises: 40, 30, 30 x 12-15
ss/w
Rope Face Pulls (strict form): 40, 40, 40 x 12-15

Bentover Rope OH Extensions: 50, 60, 70 x 12-15 *no rest

Cross Body Cable 1-Arm Pulldowns: 20, 30, 40/20 x 10-15 *no rest

**Treadmill: 12 Incline x 3.6mph x 25 mins/ 15 incline x 3.6 x 5 mins = 500 calories!!! KILLED IT!

**10 mins sauna with some stretching

***Making sure that during my cardio, which is what i end all my workouts with. Im focusing on staying “uncomfortable”. I’ve gotten alot better with a higher incline and my cardio seems to have improved significantly. I do small things now like, focus on squeezing my glutes for a few mins, take really long strides for a minute then short faster steps for another. Im progressively raising the incline and upping the speed. Started to really swing my arms with my stride, keeping my fists chest height and really feeling a burn in my upper back/shoulders. Anything i can do to make the workout harder. The increased sweat im wringing out of my tshirt in the locker room is noticeable.

96

FRI_9.4_PULL Cant remember weights used. Exercises only this post

BB Rack Pulls:

Bentover (2)DB Rows:

Lat Pulldowns:

DB Shrugs:

Smith Machine Bentover Rear Delt Rows:

V-Bar Lat PushDowns:

DB Cross Body Curls:

Cable Rope Squatting Concentration Curls:

Rope Curl 21’s:

*Treadmill: 30 mins x 12-15 incline x 3.5mph

97

Sat_9.5_Legs

*Today was my first training session with Tom from the gym. We are going to start training on Saturdays. I will most likely continue to go to the gym M-F however may need to change up my workouts depending on what we will be training. Tom is an aesthetics guy that likes to lift BB’ing with some PL’ing. He likes to change his workouts frequently and seldom dose the same workout twice. I will benefit from lifting with someone like him. Its nice to train with someone knowledgeable who also takes fitness seriously.

GVT DAY

BB Squats 10x10: 135x8, 225x10, 185x10, 155x8x10

Smith Machine Split Squat: 135 x 8 x 4
ss/w
BB Good Mornings: 60 x 10 x 4

*this was seriously all we needed to completely wipe us out

98

TUE 9.8_PUSH

Smith Machine Chest Press: 135, 185, 225, 235, 225, 225 x 7-15

Incline DB Flies: 30, 35, 40, 45, 50 x 10-15
ss/w
DB Goblet Presses: 40, 50, 60, 70, 70 x 10-12

Cable Flies (changing pulley height each set, 1 minute rest): 30, 40, 40, 40, 50/20 x 12-15 dropset

1-Arm Machine Cross-Body Presses: 90, 100, 100, 110 x 12-15

OH Cable Presses: 50, 60, 70, 70 x 8-12

DB Lateral Raises: 30, 35, 40, 45 x 10-12

Triceps Rope Pulldowns: 80, 95, 130, 155 x 10-12

1 Arm Cable Kick Kickbacks: 20, 30, 30 x 10-12
ss/w
Cable Lateral Raises (slight bend at waist): 20, 30, 30 x 10-12

Reverse Grip EZ Bar Pulldowns: 95, 110, 125 x 10-12
ss/w
EZ Bar Front Raises: 40, 40, 40 x 10-12

Seated Dip Machine: stack x 3 x 10-12 *flexing pecs hard at peak contraction **dropset on last set

*Treadmill: 30 mins x 3.7mph x 11 incline

**10 mins in sauna

99

WED 9.9_PULL

BB Rack Pulls: 225 x 4 x 10-12
ss/w
Band Face Pulls: 4 x 12

T-Bar Rows w/Landmine: 95, 145, 170, 195 x 8-15

Lat Pulldowns: 120, 135, 150, 120 x 8-15
ss/w
Straight Arm Pulldowns w/V-Bar: 80, 95, 110 x 12-15

Bentover DB Rear Delt Rows (head resting against incline bench): 25, 30, 35, 40 x 10-15
ss/w
Bentover Straight Arm Rear Delt Kick Backs: 5, 10, 10, 10 x 12

Standing 1-Arm LP Rows: 40, 50, 65, 80 x 10-15
ss/w
1-Arm Cable Shrugs: 70, 85, 100, 115 x 12-20

DB Curls: 30, 35, 40, 45 x 8-15
ss/w
DB Shrugs: 70, 75, 80, 85 x 10-15

Squatting 1-Arm Cable Concentration Curls (elbowed pinned to inner knee): 40, 50, 65 x 10-12

HP Cable Curls to ear: 30, 40 x 12-15

*Treadmill x 25 mins x 11 incline x 3.7 mph

**10 mins sauna

100

THURSDAY 9.10_LEGS

BB Squat w/Static Hold in hole: 135 x 5 x 8-10 *3 second pause bottom each rep

DB Lunge to Box for Deep Stretch: 30, 35, 40, 50, 60 x 8-12

Smith Machine Romanian DL’s: 135, 155, 185, 225, 275, 295, 315, 335/225/135 x 6-15 *final dropset

Leg Press: 180, 270, 360, 430, 480, 500, 430/360/270 x 10-15 dropset *toes out, working outer quad/ham

Leg Press Machine Calf Raises w/Static Holds Top