Ride85's Log

Training Training Logs
141

Legs

Front Squat

-135 x9
-180 x7
-210 x4

RDL

-135 x9
-180 x8
-200 x7

Seated leg curl

-102.5 x8
-102.5 x7

HS Unilateral Leg Press

-400 x8
-360 x10
-230 x15

Seated Calf Raise

-75 x12
-110 x8
-135 x5

142

Shoulders

Seated overhead press (smith machine)

-105 x9
-145 x8
-180 x4

DB Laterals

-45 x5
-30 x12
-25 x12

BB Shrug

-135 x10
-185 x8
-225 x6
-245 x5

Rear delt db flies

-20 x8
-20 x8
-25 x8
-30 x6

143

Chest/Biceps

DB press

-50 x8
-70 x6
-95 x4

Incline bench (set up in power rack with different angle)

-135 x8
-175 x5
-205 x1
-135 x12

Standing ez curl

-75 x9
-105 x7
-130 x6

Pinwheel curl

-65 x7
-50 x8
-35 x10

Machine fly

-75 x10
-95 x8

cable curl for some pump and some core work

144

Back/Triceps

BB Row

-135 x10
-175 x8
-205 x6

Pullups

-bw x10
-20 x7
-35 x5
-bw x9

Close Grip Bench

-135 x8
-175 x6
-205 x2
-135 x10

may go back to chest/shoulder cgb is suffering from chest pressing on mondays.

Overhead cable extension

-100 x4
-80 x6
-60 x13

HS ROw

-140 x9
-180 x8
-130 x10

a few sets of cable pressdowns for pump

145

Legs

Front Squat

-135 x8
-185 x6
-215 x4
-155 x8

RDL

-135 x6
-185 x5
-215 x4
-155 x4

Seated Leg Curl

-105 x8
-105 x8
-90 x8

Leg Extension

-140 x12
-160 x10
-120 x15

Seated Calf

-80 x13
-105 x8
-137.5 x5

Standing Calf

-130 x6
-180 x5
-100 x10

146

Shoulders/Biceps

HS Lateral Raise machine

-20 x10
-50 x10
-70 x8
-80 x6
-40 x12
-30 x14

DB Rear delt flies

-20 x8
-30 x8
-35 x7
-40 x6

BB Shrug

-135 x8
-185 x8
-225 x7
-255 x5

Incline DB Curls

-30 x8
-40 x7
-50 x4
-30 x8
-25 x12

147

Chest/Shoulders

DB Press

-50 x10
-75 x8
-90 x6

Seated bb overhead press

-105 x9
-140 x7
-165 x5

HS Incline press

-180 x8
-270 x6
-230 x8
-140 x12

DB Laterals

-35 x8
-45 x6
-30 x10
-20 x10

DB Rear Delt Flies

-20 x8
-30 x6
-40 x6

148

Back

BB row

-95 x10
-140 x9
-180 x7
-210 x5

BB Shrug

-135 x10
-225 x7
-275 x6

Pullups

-bw x12
-20 x9
-35 x5
-bw x9

Cable row

-110 x10
-170 x6
-120 x8

core work

149

Arms

Close grip bench

-135 x8
-185 x7
-215 x5

Standing ez curl

-75 x8
-105 x8
-135 x5

Overhead cable extension

-60 x12
-85 x6
-65 x10

pinwheel curl

-70 x5
-50 x7
-35 x10

Seated calf raise

-80 x12
-115 x8
-140 x6

150

Legs

Front Squat

-135 x8
-185 x7
-225 x3

RDL

-135 x6
-185 x6
-225 x5

Seated leg curl

-115 x 8
-115 x 7
-100 x 8

Leg Press

-410 x10
-320 x12
-270 x20

151

Chest/Shoulder

DB Press

-50 x10
-70 x8
-95 x2 - stalling on this may switch things up

Seated bb overhead press

-105 x8
-140 x8
-170 x3

HS Incline press

-180 x8
-280 x5
-230 x8
-200 x8
-90 x12

DB laterals

-35 x8
-45 x7
-30 x10
-20 x15

Facepulls and machine flies

152

Back

bb row

-135 x10
-185 x8
-215 x4
-155 x8

Pullup

-bw x11
-20 x8
-35 x6
-bw x9

BB Shrug

-135 x8
-225 x8
-280 x6
-195 x8

Seated Cable Row

-120 x10
-160 x8
-90 x13

core work

153

Arms

Close grip bench

-135 x8
-185 x6
-225 x3
-155 x11

Standing ez curl

-75 x8
-105 x7
-135 x7
-90 x10

Overhead cable extension

-80 x7
-70 x8
-60 x10

Reverse Cable curls

-100 x8
-100 x8
-110 x6
-90 x10

Standing calf raise

-110 x10
-140 x10
-190 x5

154

Legs

Front Squat

-135 x8
-185 x6
-225 x4

RDL

-135 x6
-185 x5
-230 x5

seated leg curl

-120 x7
-105 x7
-90 x9

Leg Press

-410 x14
-320 x15
-270 x21

Seated Calf raise

-80 x10
-115 x7
-140 x6

155

Chest/Shoulders

DB Press

-50 x9
-75 x8
-90 x7
-90 x3

Seated bb overhead press

-105 x8
-140 x8
-160 x4
-115 x8

HS Incline

-190 x8
-230 x5
-140 x10

HS lateral raise

-50 x10
-70 x6
-40 x12

face pulls and machine flies

getting a cold strength didn’t feel like it was there today, may switch it up for a weeek and do a mini deload

156

Back

Deadlift

-135 x8
-185 x7
-225 x6

HS Row

-70 x12
-110 x10
-150 x8

HS low row

-70 x12
-110 x8
-70 x8

DB Shrugs

-65 x8
-65 x10
-65 x7

core work

157

Arms

preacher curl

-65 x10
-65 x10
-75 x9

Dips

bw x12
bw x10
bw x10

Cable curls and rope pulldowns light weight

10min of cardio

158

Chest/Shoulders (last day of deload cold is pretty much gone back at it tomorrow!

Incline DB Press

-40 x9
-50 x9
-60 x8

DB Shoulder press

-40 x10
-50 x8
-35 x10

HS Incline

-90 x9
-120 x8

Pulse lateral raise machine

-60 x10
-70 x10

some face pulls and core work

159

Back (workout inspired from the article yesterday)

One arm bb rows

2 warm up sets

-95 x8
-105 x8
-115 x8

Lat Pulldown with stretch

-80 x10
-120 x8

partial rep

-180 x7
-180 x6

BB Shrug 3 sec. hold

-135 x9
-185 x7
-205 x6

Reverse hyper

-25 x14
-bw x7
-12.5 x9

Seated calf raise

-80 x12
-115 x8
-142.5 x5

160

Arms

Close grip bench

-135 x8
-185 x7
-210 x5

Preacher curl

-65 x8
-95 x8
-110 x5

Seated db curls

-40 x8
-50 x6
-35 x10

Overhead cable extension

-80 x10
-90 x5
-70 x9

cable pulldowns and cable curls