Ride85's Log

Training Logs
1

I need to keep records of my progress, what better way than here. Chest/shoulders tomorrow.

2

Chest/Shoulders

5/3/1 Bench(deload week)

  • 80 x 5
  • 100 x 5
  • 120 x 5

High Incline Overhead press(smith machine)

  • 105 x 11
  • 155 x 8
  • 180 x 5

HS lateral raise

  • 25/side x 14
  • 42.5/side x 6
  • 32.5/side x 8
  • 20/side x 15

HS incline press

  • 100/side x 10
  • 135/side x 6
  • 110/side x 8

DB shrugs(have neglected shrugs for while time to add them back in the mix.)

  • 55x10
  • 65x9
  • 75x8
3

Legs today

5/3/1 Front Squat

  • 140x5
  • 160x5
  • 180x7

HS Leg Curl

  • 60/side x11
  • 70/side x8
  • 80/side x5

HS Leg Extension

  • 70/side x15
  • 80/side x14
  • 85/side x10
  • 45/side x15

Seat Calf Raise

  • 60 x15
  • 90 x12
  • 110x8

Good Mornings(these are helping my lower back tremendously)

  • 95 x5
  • 115 x6
  • bar x10

Finished off with some stretching, then pizza buffet and a nap.

4

So what are your best lifts, and stats?

5

I’ve been training seriously for 2 years. 5’9" 185, I was 143 when I started. I need to get a ton stronger.

deadlift 375x2
rackpull 430x4
front squat 215x2
military press 155x3
pullups 16 in a row

6

Back with some shoulder work (really trying to bring up the shoulders for the next 6 weeks or so.

Pullups
-bw x9
-15 x6
-25 x5
-bw x8

Rack pull
-135x6
-225x6
-315x6
-405x7

HS row
-45/side x12
-60/side x10
-75/side x8
-45/side x11

Delt Triad
-30lb db
-20lb db
-20lb db

Facepull
-80 x10
-90 x10
-100 x10

Decline situps
-bw x10
-20 x10
-30 x10
-35 x10

stretching

7

Arms/Calves

Close Grip bench from the pins
-135 x9
-175 x6
-205 x4

Barbell Curl
-90 x8
-110 x8
-140 x4

Cable press down
-90 x10
-102.5 x8

Seated hammer curls
-55 x9
-65 x7
-40 x10
-35 x11

Dumbell overhead extension
-55 x10
-65 x10

Standing Calf Raise
-130 x8
-150 x6
-160 x6

8

Chest/Shoulders

5/3/1 Bench
-130 x5
-150 x5
-170 x10 (maybe I finally found by bench groove)

HS Incline Press
-90/side x10
-135/side x6
-110/side x9

High Incline Overhead Press(smith)
-105 x10
-155 x8
-135 x8 (shoulder were fatigued from two presses before)

HS lat raise
-25/side x15
-35/side x10
-42.5/side x6
-20/side x16

DB Shrugs
-80lb db’s 5x5

stretching

9

Legs

5-3-1 Front Squat
-150 x3
-170 x3
-190 x6

HS Leg Curl
-62.5/side x10
-75/side x8
-85/side x7

HS Unilateral Leg Press
-200/side x10
-225/side x6

Seated Calf Raise
-70 x14
-95 x12
-115 x8

Good Morning
-bar x12
-95 x6
-130 x6

Leg Extension
-70/side x19

stretching

10

off day tomorrow

11

Back

Pullups
-bw x10
-15 x5
-25 x4
-bw x8

Rackpulls
-135 x8
-225 x7
-315 x6
-410 x6

HS Row
-50/side x11
-70/side x9
-80/side x8

Facepull
-85 x10
-95 x10
-105 x10

DB upright row
-35’s x8
-40’s x8
-45’s x9

Decline situps
-bw x12
-25 x12
-35 x12

12

Arms/Calves

close grip pin press
-135 x8
-175 x6
-210 x3
-185 x4

Barbell Curl
-95 x8
-115 x8
-140 x5

Overhead db extension
-55 x8
-70 x8

Hammer Curls
-55 x8
-70 x6
-35 x11

Cable pressdown
-100 x8
-80 x12

Standing Calf Raise
-130 x8
-150 x7
-170 x5

13

Chest/Shoulders

5/3/1 Bench

  • 140 x3
  • 160 x3
  • 180 x5

High Incline Overhead press(smith machine)

  • 105 x 9
  • 155 x 8
  • 180 x 5

HS lateral raise

  • 25/side x 10
  • 35/side x 8
  • 45/side x 5
  • 20/side x 15

HS incline press

  • 90/side x 10
  • 137.5/side x 5
  • 110/side x 8

DB shrugs

  • 55x10
  • 75x8
  • 85x10
14

Legs

5-3-1 Front Squat
-160 x5
-180 x3
-205 x3

HS Leg Curl
-62.5/side x10
-75/side x8
-90/side x6

HS Unilateral Leg Press
-235/side x6
-260/side x10

Seated Calf Raise
-80 x14
-105 x8
-120 x7

Good Morning
-bar x12
-100 x8
-135 x5

Leg Extension
-65/side x21

stretching

15

Back

Pullups
-bw x11
-15 x6
-25 x4
-bw x7

Rackpulls
-135 x8
-225 x8
-315 x7
-415 x5

HS Row
-50/side x12
-65/side x9
-85/side x7

Facepull
-90 x10
-100 x10
-110 x10

DB upright row
-40’s x8
-45’s x8
-50’s x9

16

Arms - get to the gym and they say they are closing in half an hour due to the snow storm. So pretty much did two supersets for arms and had to leave. Still hit a pr on bb curl though!

CGB from the pins
-135x9
-185x6
-205x4

Barbell curl
-95x10
-120x8
-145x4

Rope pressdown
-100x8
-110x6
-70x17

Cable Curl
-80x12
-90x10

17

Chest/Shoulder - deload on shoulders this week

Bench 5/3/1
-150 x5
-170 x3
-190 x5

High Incline Smith
-105 x10
-115 x8

HS Incline press
-90/side x10
-140/side x4
-115/side x8

Hanging leg raise
2 x15
2 x10
2 x5

Stretching

18

Back

Pullups
-bw x12
-15 x5
-25 x5
-bw x6

Rack Pull
-135 x6
-225 x6
-315 x6
-420 x6

HS Row
-55/side x10
-70/side x10
-90/side x8

Facepull
-90 x10
-100 x10
-115 x10

19

Legs (front squat deload, pretty much did a deload for legs overall)

5/3/1 Front Squat
-85 x5
-115 x5
-135 x5

HS Leg Curl
-45/side x10
-55/side x10

Leg Press
-200 x25

Good Morning
-95 3x6

Cable Crunches
-90 x15
-110 x15
-120 x20

stretching

5min on a bike

20

Arms

CGB from pins
-135 x8
-185 x8
-205 x4

BB Curl
-95 x8
-120 x8
-145 x5

BB skull crushers
-85 x9
-95 x8

Reverse cable curls
-80 x10
-90 x10
-90 x11

Cable press down
-60 x15