Ride85's Log

Training Training Logs
41

Chest/Shoulders

531 Bench

-140 x5
-160 x5
-180 x6

HS Incline

-180 x9
-270 x5
-290 x1
-230 x8

Seated BB military press

-95 x9
-115 x8
-125 x8

HS Lateral Raise

-25/side x15
-35/side x8
-45/side x4
-22.5/side x20

DB Shrugs

-75’s x10
-90’s x8
-100’s x8

bench is still weak, changing shoulder press to bb military seated.

42

Legs

531 Front Squat

-125 x3
-160 x3
-190 x3
-210 x5

HS Leg Curl

-130 x10
-190 x8
-210 x5
-90 x8

Leg Press

-360 x14
-450 x6

Seated Calf Raise

-75 x12
-105 x8
-145 x5

Leg Extension

-110 x22

43

Back

531 Deadlift

-135 x5
-225 x3
-260 x5
-290 x5
-325 x6

Lat Pulldown

-90 x12
-130 x8
-160 x6
-80 x15

HS Row

-160 x9
-215 x6
-130 x11

Face pull

-90 x10
-110 x10
-130 x8

some extra shoulder work and stretching.

Did some core work yesterday.

44

Arms/calves

Close Grip Bench

-135 x8
-165 x7
-190 x4
-205 x2

Incline db curl

-35’s x8
-45’s x8
-60’s x3
-40’s x8

BB Skull Crusher

-90 x8
-105 x6
-120 x4

Reverse ez curl

-70 x10
-80 x8
-95 x9

HS Straight leg calf raise

-270 x9
-320 x5
-220 x14

45

Chest/Shoulders

531 bench

-115 x3
-150 x3
-170 x3
-190 x5

Seated bb military

-95 x9
-115 x8
-135 x11
still getting a feel for my strength level on this

HS Incline

-180 x8
-300 x4
-230 x10

DB Laterals (hs machine was in use)

-25’s x10
-35’s x6
-20’s x12
-20’s x15

DB Shrugs

-75 x8
-90 x7
-100 x6

46

Legs

531 Front Squat

-95 x3
-135 x3
-175 x5
-200 x3
-220 x2

HS Leg Curl

-60 x9
-85 x8
-210 x5
-45 x12

Leg Press

-360 x10
-270 x8

Seated Calf Raise

-80 x12
-125 x8
-150 x4
-60 x10

Leg Extension

-110 x22

47

Won’t make it tomorrow so Back/Arms today

531 Deadlift (deload)

-135 x5
-175 x5
-205 x5

HS Row

-110 x9
-160 x8
-215 x5

Lat Pulldown

-90 x14
-130 x8
-165 x6
-80 x15

Reverse ez curl

-75 x8
-95 x8
-105 x6

HS Dip Machine (never did this)

-90 x10
-140 x10
-210 x6

Incline DB curls

-45’s x6
-35’s x8
-35’s x8

48

Chest/Shoulders

531 Bench

-135 x3
-160 x5
-180 x3
-200 x3

HS Incline

-200 x8
-300 x6
-240 x9

Standing Military press

-95 x10
-115 x8
-135 x5
-110 x9

HS lateral raise

-25/side x12
-35/side x8
-40/side x6
-20/side x20

Was hitting shoulders twice a week, now going to hit back twice a week

-DB Rows

-45’s x12
-60’s x8
-75’s x8

49

Legs

531 Front Squat
deload week

-95 x5
-120 x5
-140 x5

HS Leg Curl

-130 x10
-165 x8
-215 x5
-120 x10

HS Unilateral Leg Press

-180/side x14
-230/side x8
-265/side x7

Seated calf raise

-85 x12
-125 x8
-150 x5

Leg Extension

-140 x20

50

Back

531 Deadlift

-135 x5
-230 x5
-265 x5
-300 x6

HS Row

-140 x9
-180 x8
-220 x5

Lat Pulldown

-90 x14
-130 x8
-170 x4
-80 x13

Facepull

-90 x10
-110 x10
-130 x9

BB Shrugs

-135 x10
-225 x8
-235 x9

did a few back extensions

51

Arms/Calves

CGB

-135 x8
-165 x6
-185 x3
-200 x4

Incline DB Curl

-35’s x8
-50’s x6
-55’s x3

BB Skull Crusher

-85 x10
-105 x7
-80 x12

Reverse ez curl

-75 x8
-95 x8
-110 x5

HS Straight leg calf raise

-180 x10
-270 x9
-360 x7

some core work

52

Chest/Shoulders

Seated bb overhead press

-95 x10
-125 x8
-145 x8

Bench press

-135 x3
-165 x3
-185 x3
-200 x1
-210 x1

HS Incline press

-200 x10
-300 x4
-230 x7

HS Lateral Raise

-25/side x12
-40/side x7
-45/side x4
-22.5/side x19

Chinups

-bw x12
-bw x9
-bw x5

53

Did something to my shoulder yesterday so unable to front squat today.

Legs

HS Leg Press

-180 x12
-270 x8
-360 x8
-450 x7
-500 x6
-270 x20

HS Leg Curl

-130 x8
-180 x7
-220 x3
-90 x10

Seated Calf Raise

-80 x12
-125 x7
-155 x5
-90 x10

HS Leg Extension

-150 x13
-140 x12
-90 x17

54

Back

531 Deadlift

-135 x5
-250 x3
-285 x3
-320 x6

HS Row

-130 x10
-190 x7
-220 x5
-100 x12

Back extensions and core work. Vertical pulling hurts the shoulder so left it out.

55

Arms/Calves

DB Incline Curl

-35’s x8
-45’s x7
-55’s x3

Skull Crushers (going light on triceps shoulder still sore)

-65 x10
-75 x10
-85 x8
-45 x12

Reverse ez curl

-80 x8
-95 x7
-115 x5

Cable pulldown

-60 x12
-50 x10
-40 x15

HS Straight leg calf

-180 x10
-280 x8
-370 x7

56

Chest/Shoulders (shoulder still kind of sore went easier than normal)

Bench

-135 x8
-165 x8
-185 x7

Seated bb overhead press

-95 x9
-115 x8
-125 x9

DB Incline press

-50 x8
-60 x8
-45 x12

HS Lateral Raise

-25/side x10
-35/side x8
-40/side x6
-20/side x14

Facepull

-60 x10
-70 x10
-80 x10

57

Legs

Leg Press

-270 x10
-360 x9
-450 x7
-510 x8
-270 x20

RDL

-95 x8
-135 x8
-155 x10

Seated Calf Raise

-70 x12
-115 x9
-160 x6
-90 x10

Leg Extension

-120 x15
-135 x12
-150 x10

Core work

58

Back

Barbell row

-135 x9
-155 x8
-175 x8
-185 x6

HS Row

-180 x9
-225 x5
-130 x12

Lat Pulldown

-90 x12
-135 x8
-170 x5
-90 x15

BB Shrug

-135 x10
-225 x9
-255 x7

Hypers

-bw x12
-20 x9
-30 x9

59

Arms

CGB

-135 x8
-175 x7
-185 x5
-205 x2

Incline db curl

-35’s x8
-45’s x7
-55’s x4

BB Skulls

-90 x9
-100 x8
-65 x12

Reverse ez curls

-80 x9
-100 x7
-120 x4

HS Straight leg calf

-270 x10
-380 x7
-380 x5
-180 x12

60

Chest/Shoulders

Bench

-135 x8
-180 x6
-205 x3

Seated bb overhead

-100 x8
-120 x8
-140 x7

HS Incline

-200 x9
-270 x4
-180 x8

Seated db laterals

-20’s x10
-30’s x8
-35’s x6
-20’s x12

Facepulls in the lat pulldown

-70 x9
-80 x8
-100 x9