Ride85's Log

Training Training Logs
241

Legs DELOAD

531 Front Squat

-90 x5
-110 x5
-135 x5

RDL

-135 x10
-185 x8
-205 x6

Seated Leg Curl

-45 x15
-65 x12
-75 x9

Leg Extension

-90 x20
-110 x20
-130 x20

242

Chest/Shoulders

Incline smith bench

-135 x8
-175 x7
-205 x2

DB Press

-85 x8
-85 x6
-85 x6

HS Lateral Raise

-27.5/side x10
-40/side x10
-57.5/side x8
-20/side x9

HS Shoulder press

-195 x8
-160 x10
-140 x10

Rear Delt flies

-35 x8
-35 x6
-35 x6

Incline db flies

-50 x10
-40 x10 x2

243

Arms

Cable Pushdown 2 sets for warm up

Close Grip Bench

-135 x6
-185 x6
-205 x3
-220 x3

Cross Body Hammer Curls

2 warm up sets

-55 x10
-75 x8

Standing DB Curl

-55 x6
-45 x9

Cable Pushdown

-100 x6
-80 x12

some core work

244

Legs

531 Front Squat

-150 x5
-175 x5
-200 x8

RDL

-185 x8
-235 x8
-270 x4

Leg Press

-615 x10
-575 x15

Seated Leg Curl

-55 x15
-80 x10
-45 x12

245

Chest/Shoulders

Incline bench

-135 x5
-155 x5
-175 x10

DB Press

-85 x8
-85 x7
-85 x6

HS Lateral Raise

-30/side x10
-42.5/side x8
-60/side x3
-20/side x10

HS Shoulder press

-205 x8
-170 x10
-145 x10

Rear Delt flies

-40 x6
-35 x8
-25 x14

Incline db flies

-50 x8
-40 x10

246

Back

db dead stop row

-60 x15
-80 x15
-100 x12
-100 x8

Vgrip pulldown

-100 x10
-130 x9
-160 x6

BB Shrug

-205 x8
-275 x8
-315 x6

Seated cable row
-150 x10
-150 x9

Reverse Hyper

-bw x15
-35 x10
-60 x8

247

15min of cardio

Seated Calf Raise

-90 x12
-135 x9
-165 x5
-45 x12

Standing calf raise

-130 x9
-160 x6
-190 x5

core work

248

Arms

Cross body hammer curls

2 warm up sets

-60 x10
-75 x9

Close Grip Bench

-135 x8
-185 x6
-205 x4 x2

Standing db curl

-50 x8 x2

Incline skullcrusher

-90 x12 x2

249

Legs

531 Front Squat

-135 x3
-160 x3
-185 x3
-210 x6

RDL

-185 x10
-240 x7
-270 x5

Leg Press

-615 x15
-635 x10

Seated Leg Curl

-105 x10
-70 x15

250

Chest/Shoulders (gym was packed had to change it up a bit)

Incline db press

-50 x10
-70 x8
-75 x10

BB Bench

-135 x8
-185 x6
-210 x3

HS Shoulder Press

-210 x8
-170 x10
-150 x11

HS Lateral Raise

-25/side x10
-42.5/side x10
-50/side x8
-20/side x15

facepulls and machine flies

251

Back

db dead stop row

-60 x15
-85 x15
-100 x14

Vgrip pulldown

-160 x8
-130 x8
-100 x10
-80 x11

BB Shrug

-205 x10
-275 x8
-320 x7

Seated cable row
-160 x10
-160 x8

Reverse Hyper

-bw x15
-bw x12

252

Arms deload

BB Curl

-65 x10
-70 x10
-60 x12

DB Hammer Curl

-35 x12 x3

Over head cable extension

-50 x12 x2
-60 x10

Rope pushdown 3 sets

Core work

253

Legs

531 Front Squat

-135 x3
-175 x5
-200 x3
-220 x5

Seated Leg Curl

-70 x12
-95 x10
-105 x10
-70 x12
-45 x15

Leg Extension

-90 x20
-130 x20
-145 x15
-90 x15 x2

DB RDL

-50’s x10 x2

254

Chest/Shoulders

Incline smith

-135 x8
-170 x8
-190 x5

DB Press

-90 x5
-80 x9
-80 x8

HS Overhead press

-220 x8
-190 x9
-150 x12

Standing db laterals

-30 x10 x2
-30 x9
-20 x14

Facepulls and machine flies

255

Back

db dead stop row

-60 x10
-85 x10
-100 x16
-100 x10

Vgrip pulldown

-170 x8
-130 x10
-100 x13

BB Shrug

-205 x10
-275 x8
-325 x6

HS Row

-90 x10 x2

Reverse Hyper

-35 x10
-70 x7
-bw x12

256

15 min. of cario

Standing calf raise

-120 x12
-150 x10
-180 x9
-200 x7
-200 x5

core work

257

Arms deload

Cable pushdown

-40 x12
-50 x12
-60 x12
-40 x15

HS Preacher Curl

-45 x10
-65 x10
-85 x8

Incline Skull Crusher

-60 x12 x3

Pinwheel curl

-35 x10
-45 x10
-50 x10

258

Legs deload

531 Front Squat

-95 x5
-120 x5
-140 x5

RDL

-135 x10
-185 x10
-205 x6

Leg Press

-485 x12
-485 x10

Seated Leg Curl

-90 x12
-60 x12

259

Chest/Shoulders

531 Incline bench

-120 x5
-140 x5
-160 x10

DB Press

-90 x8
-90 x6
-70 x10

HS Overhead press

-230 x6
-190 x8
-150 x11

DB Lateral Raise

-30 x10 x3
-20 x12

Some extra arm work

3 sets of cable curls and 4 sets cable pushdown

260

Chest/Shoulders

531 incline bench

-120 x5
-140 x5
-160 x10

DB Press

-90 x8
-90 x6
-70 x10

HS Overhead press

-230 x6
-190 x8
-150 x11

DB Lateral Raise

-30 x10 x3
-20 x12

some extra arm work

-cable curls(3sets)
-cable pushdown(4 sets)