Ride85's Log

Training Training Logs
161

Legs

Front Squat

-135 x8
-185 x7
-230 x2

RDL

-135 x6
-180 x5
-235 x4

Leg Press

-450 x8
-360 x12
-270 x20

Seated Leg Curl

-115 x8
-105 x10

Standing calf raise

-110 x6
-150 x6
-190 x4
-90 x10

162

Chest/Shoulders

smith incline press

-135 x8
-175 x6
-195 x3

Seated db press

-50 x8
-65 x6
-40 x9

Incline Db press

-65 x8
-55 x8
-50 x10

HS lateral raise

-25/side x10
-35/side x6
-40/side x5
-20/side x13

Facepulls

-90 x8
-105 x8
-115 x9

Fly machine

-90 x8
-105 x8
-110 x6

163

Back

one arm bb row

2 warm up sets

-97.5 x8
-107.5 x8
-117.5 x8

Lat Pulldown with stretch

-85 x10
-125 x7
partial

-180 x6
-180 x7

BB shrug with pause

-135 x8
-185 x8
-215 x6

Reverse hyper

-35 x10
-15 x12
-bw x11

some core work

164

Arms

close grip bench

-135 x8
-185 x6
-215 x3

Preacher curl

-75 x8
-95 x7 preacher curls give me a sharp pain in my forearm done with them

Standing ez curl

-125 x6

Overhead cable extension

-92.5 x6
-80 x7
-62.5 x10

Pinwheel curl

-65 x7
-50 x8
-35 x10

Incline curls

-40 x6
-30 x8

some cable pushdowns

165

Legs

Front Squat

-135 x3
-165 x3
-185 x3
-205 x3
-220 x3

RDL

-135 x5
-185 x5
-145 x3

Leg Press

-450 x12
-360 x15

Seated Leg Curl

-117.5 x7
-102.5 x9

Leg Extension

-90 x18

Seated Calf Raise

-90 x10
-142.5 x6

166

Chest/Shoulders

Incline smith

-135 x8
-165 x7
-195 x4

Seated db shoulder press

-50 x8
-65 x7
-45 x10

Incline db press

-70 x8
-70 x5
-55 x10

HS Lateral raise

-25/side x10
-32.5/side x8
-40/side x6
-20/side x12

Machine flies

-95 x8
-110 x7

Facepulls

167

Back

one arm bb row

2 warm up sets

-97.5 x8
-110 x8
-120 x8

Lat Pulldown

-90 x9
-130 x8

Partial

-182.5 x6
-180 x5

BB Shrug with 2 sec hold

-135 x8
-185 x8
-220 x6

Reverse Hyper

-40 x10
-20 x10
-bw x11

core work

168

Arms

Standing ez curl

-75 x8
-100 x8
-130 x6

Close Grip Bench

-135 x8
-185 x8
-215 x4

Pinwheel curl

-70 x5
-50 x8

Incline db curl

-40 x6
-30 x10

Overhead cable extension

-95 x5
-80 x8
-50 x9

some cable pushdowns

169

Legs

Front Squat

-135 x5
-185 x3
-205 x3
-225 x4

RDL

-135 x5
-185 x4
-225 x3
-250 x2

Leg Press

-360 x20
-270 x20

Seated Leg Curl

-120 x7
-105 x9

Seated Calf Raise

-90 x10
-125 x7
-145 x5

170

Chest/Shoulders

Incline Smith

-135 x8
-170 x7
-195 x4

Incline db press

-70 x9
-60 x10
-50 x10
-50 x9

HS Lateral Raise

-25/side x10
-32.5/side x8
-42.5/side x5
-22.5/side x11

Arnold Press

-40 x8
-40 x7
-40 x6

Facepulls and then machine fly

Seated Calf Raise

-90 x10
-125 x7
-145 x4
-65 x10

171

Back

one arm bb row

2 warm up sets

-80 x9
-100 x8
-125 x8
-127.5 x6

Shrugs

-135 x8
-185 x8
-225 x7
-275 x5

Reverse Hyper

-45 x8
-20 x10
-bw x12

Lat pulldown

-100 x12
-130 x9
-80 x12

partial

-170 x7
-160 x7

Seated Cable Row

-110 x13

172

Arms

Standing ez curl

-80 x8
-105 x7
-135 x5

Incline skull crusher

-60 x10
-70 x10
-80 x8

Incline DB Curl

-45 x6
-40 x7

Pinwheel curl

-50 x8
-50 x6

Reverse Grip bench

-105 x8
-155 x8
-175 x5

173

Legs

Front Squat

-135 x8
-185 x8
-200 x6

RDL

-135 x6
-185 x5
-225 x3
-250 x3

Leg Press

-360 x20

Leg Curl

-120 x8
-100 x9

Leg Extension

-90 x22

Standing calf raise

-150 x6
-200 x4

174

Chest/Shoulders

Incline smith

-135 x8
-170 x7
-195 x5

Low incline db press

-75 x6
-60 x9
-55 x9

HS Lateral Raise

-25/side x10
-35/side x8
-42.5/side x6
-22.5/side x12

Arnold press

-45 x7
-45 x6
-40 x8

Facepull and machine fly

175

Back

one arm bb row

2 warm up sets

-105 x8
-120 x8
-130 x6

Shrugs

-135 x8
-185 x8
-225 x6
-275 x6

Reverse Hyper

-45 x10
-20 x10
-bw x12

Lat pulldown

-110 x12
-135 x8
-90 x13

partial

-170 x7
-170 x6

Seated Cable Row

-110 x10
-120 x12

176

10min of cardio

abs

Seated calf raise

-90 x10
-125 x7
-150 x4
-70 x12

177

Arms

Reverse grip bench

-105 x8
-155 x8
-175 x8

Standing ez curl

-75 x10
-105 x8
-135 x5

Incline skull crusher

-80 x8
-90 x8
-70 x12

Incline db Curl

-45 x8
-40 x8

Pinwheel curl

-50 x8
-55 x7

Cable pushdowns

Did some higher reps today than normal felt good.

178

Legs

Front Squat

-135 x6
-185 x5
-205 x4
-225 x2
-235 x1

RDL

-135 x8
-185 x6
-225 x4
-250 x3

Leg Press

-380 x20
-450 x10
-270 x20

Seated leg curl

-125 x6
-90 x11

HS Straight leg calf

-270 x8
-360 x5
-180 x10

179

Chest/Shoulders

Incline bench

-135 x8
-175 x4
-195 x3

Low incline db press

-75 x8
-65 x9
-60 x10

Arnold Press

-50 x6
-55 x4
-45 x8

HS Lateral Raise

-25/side x10
-35/side x6
-45/side x4
-22.5/side x12

Facepulls and machine flies to finish

180

Back

one arm bb row

2 warm up sets

-110 x8
-120 x8
-132.5 x6
-100 x8

Shrugs

-175 x8
-225 x6
-280 x4
-135 x12

Reverse Hyper

-50 x8
-25 x10
-bw x12

Lat pulldown

-120 x10
-140 x8

partial

-175 x5
-175 x4

Seated Cable Row

-120 x12
-130 x9