Sharma's Training Log

Training Training Logs
41

Mon 17/8/2009 - Lower Body

Front SQ - 90 x 4sets x 1rep
Deadlift - 140 x 4sets x 2reps
30min

Tue 18/8/2009 - Upper Body

Bench Perss - 120 x 2sets x 1rep
Incline Bench - 100 x 2sets x 3reps
Pullups - Total 40reps in 15 minutes
30min

Thu 20/8/2008 - Lower Body

Deadlift 140 x 2sets x 4reps
Standing single leg Curl - 60 x 2sets x 5reps
Lying single leg Curl - 25 x 2sets x 5reps
30min

Fri 21/8/2009 - Upper Body

Bench Perss - 120 x 2reps
Incline Bench - 100 x 2sets x 3reps
Wide grip Pulldown - 90 x 2sets x 3reps
One arm Hammer Strength Row - 80 x 2sets x 4reps
35min

42

Mon 24/8/2009 - Lower Body
Front SQ - 90 x 4sets x 1rep
Deadlift - 140 x 3sets x 3reps
30min

Wed 26/8/2009 - Upper Body
Bench Perss - 120 x 2sets + 2reps
Incline Bench - 100 x 2sets x 4reps
Wide grip Pulldown - 90 x 2sets x 5reps
One arm Hammer Strength Row - 80 x 2sets x 6reps
45min

Fri 28/8/2009 - Lower Body
Front SQ - 90 x 4sets x 1rep
Squat - 95 x 2sets x 8reps
Lying Leg Curl - 60 x 2sets x 3reps
Back Extension - 2sets x 30reps
40min

Sat 29/8/2009 - Upper Body
Bench Perss - 120 x 2sets + 2reps
Incline Bench - 100 x 2sets x 4reps
Wide grip Pulldown - 90 x 2sets x 6reps
One arm Hammer Strength Row - 80 x 2sets x 6reps
40min

43

Mon 31/8/2009 - Lower Body
Front SQ - 90 x 8sets x 1rep
Lying Leg Curl - 60 x 4sets x 4reps
45min

Tue 1/9/2009 - Chest and Bi`s
A1: Bench Perss - 120 x 2sets + 2reps
A2: BB Curl - 40 x 2sets x 10reps
B1: Incline Bench - 100 x 2sets x 3reps
B2: EZ Bar Scott Curl - 30 x 2sets x 12reps
30min

Thu 3/9/2009 - Lower Body
Front SQ - 90 x 8sets x 1rep
Lying Leg Curl - 60 x 4sets x 4reps
30min

Fri 4/9/2009 - Back and Tri`s.
A1: Pull Ups - 2sets x 10reps
A2: Bar Dips - 2sets x 10reps
B1: Wide grip Pulldown - 90 x 2sets x 5reps
B2: V-handle Pressdowns - 45 x 2sets x 5reps
C1: Hammer Strength one arm row - 80 x 2sets x 5reps
C2: One arm cable Extension - 15 x 2sets x 5reps
D1: One arm DB Row - 60 x 2sets x 5reps
D2: One arm overhead DB Extension - 15 x 2sets x 5reps
45min

44

Mon 7/9/2009 - Back
Pull-ups - 12reps
Hammer Strength Pullower - 60 x 12reps
Hammer Strength one arm low Row - 80 x 8reps
One arm DB Row - 60 x 7reps

Tue 8/9/2009 - Chest
Bench Press - 120 x 4sets x 2reps
Incline Bench Press - 100 x 2sets x 4reps
Hammer Strength Chest Press - 80 x 2sets x 6reps
30min

Thu 10/9/2009 - Hams
Back extensions - 40reps (warm up)
Lying Leg Curl - 60 x 10sets x 2reps
40min

Fri 11/9/2009 - Arms
A1: Close grip Bench - 100 x 10sets x 2reps
A2: EZ-bar Scott Curl - 50 x 10sets x 2reps
40min

Sat 12/9/2009 - Quads
Front Squat - 90 x 10 sets x 1rep
30min

45

Mon 14/9/2009 - Back
Pull-ups - 13reps
Hammer Strength Pullower - 60 x 12reps
Hammer Strength one arm low Row - 80 x 8reps
One arm DB Row - 60 x 8reps

Tue 15/9/2009 - Chest
Bench Press - 120 x 4sets x 2reps
Incline Bench Press - 100 x 2sets x 4reps
Hammer Strength Chest Press - 80 x 2sets x 6reps
30min

Wed 16/9/2009 - Hams
Back extensions - 50reps (warm up)
Lying Leg Curl - 60 x 5sets x 2reps
Standing Single Leg Curl - 60 x 5sets x 4reps
40min

Thu 17/9/2009 - Arms
A1: Close grip Bench - 100 x 7sets x 3reps
A2: EZ-bar Scott Curl - 50 x 7sets x 3reps
30min

Fri 18/9/2009 - Quads
Front Squat - 95 x 2sets x 1rep. 90 x 2sets x 1rep
BB Bulgarian Split Squat - 25 x 2sets x 5reps
30min

46

Mon 21/9/2009 - Back
Pull-ups - 13reps
Hammer Strength Pullower - 60 x 13reps
Hammer Strength one arm low Row - 80 x 8reps
One arm DB Row - 60 x 8reps

Tue 22/9/2009 - Chest
Bench Press - 120 x 3reps
Incline Bench Press - 100 x 5reps
Hammer Strength Chest Press - 80 x 12
30min

Wed 23/9/2009 - Hams
Back extension - 2sets x 50reps (warm up)
Lying Leg Curl - 60 x 2sets x 5reps
Standing single Leg Curl - 60 x 2sets x 5reps
30min

Thu 24/9/2009 - Shoulders and Arms
A: Hammer Strength Shoulder Press - 80 x 2sets x 12reps
B1: Close grip Bench - 100 x 4sets x 4reps
B2: EZ-bar Scott Curl - 50 x 4sets x 4reps
30min

Sat 26/9/2009 - Quads
Front SQ - 95 x 3sets x 1rep. 90 x 3sets x 1rep. 85 x 3sets x 1rep.
30min

47

Mon 28/9/2009 - Legs and Back
Front SQ - 90 x 3sets x 1rep
Good Mornings - 20 x 3sets x 15reps
Chin-ups - 3sets x 8reps
30min

48

Tue 29/9/2009 - Chest, Shoulders and Tris
A1: Bench Press - 100 x 3sets x 8reps
A2: Seated DB Laterals - 15`s x 3sets x 4reps
A3: C-handle Pressdowns - 35 x 3sets x 8reps
20min

Wed 30/92009 - Legs and Back
Front SQ - 90 x 2reps
Good Mornings - 20 x 20reps
One arm DB Row - 60 x 10reps
One arm Hammer Strength Row - 90 x 4reps

Thu 1/10/2009 - Chest, Shoulders and Tris
A1: Bench Press - 120 x 2sets x 2reps
A2: Seated DB Laterals - 15`s x 2sets x 5reps
A3: C-handle Pressdowns - 42 x 2sets x 8reps
10min

Fri 2/10/2009 - Legs. Back and Bis
Front SQ - 90 x 3reps
Good Mornings - 30 x 20reps
One arm DB Row - 60 x 12reps
One arm DB Scott Curl - 20 x 6reps

Sat 3/10/2009 - Chest, Shoulders and Tris
A1: Incline Bench Press - 100 x 3sets x 4reps
A2: Seated DB Laterals - 15`s x 3sets x 8reps
A3: C-handle Pressdowns - 42 x 2sets x 8reps
20min

49

Mon 5/10/2009 - Legs, Back and Bis
Front SQ - 90 x 4reps
Good Mornings - 40 x 20reps
Chin-ups - 13reps
Hammer Strength Bicep Curl - 40 x 4reps

Tue 6/10/2009
EXTRA DAY OFF

Wed 7/10/2009 - Legs, Back and Bis
Front SQ - 95 x 2reps
Good Mornings - 50 x 20reps
Chin-ups - 10reps
Hammer Strength Bicep Curl - 40 x 7reps

Thu 8/10/2009 - Chest, Shoulders and Tris
Bench Press - 100 x 8reps
Seated DB Laterals - 15`s x 10reps
V-handle Pressdowns - 42 x 12reps

Fri 9/10/2009 - Legs, Back and Bis
Front SQ - 95 x 3reps
Good Mornings - 55 x 4reps
Chin-ups - 11reps
Hammer Strength Bicep Curl - 40 x 8reps

Sat 10/10/2009 - Chest, Shoulders and Tris
Bench Press - 100 x 9reps
Seated DB Laterals - 15`s x 12reps
V-handle Pressdowns - 50 x 4reps
Bar dips - 12reps
Standing DB single-arm shoulder press - 20 x 10reps
Incline DB Flyes - 25 x 10reps
Reverse Incline DB Flyes - 15 x 10reps

50

Mon 12/10/2009 - - Legs, Back and Bis
SQ - 100 x 3sets x 2reps
Chin-ups - 12reps
Hammer Strength Bicep Curl - 40 x 10reps

Tue 13/10/2009 - Chest, Shoulders and Tris
Bench Press - 100 x 10reps
Incline DB Flyes - 30 x 10reps
Standing DB single-arm shoulder press - 25 x 10reps
DB single-arm Triceps Extension - 15 x 10reps

Wed 14/10/2009 - - Legs, Back and Bis
Front SQ - 100 1rep
Rom DL - 60 x 10reps
Chin-ups - 13reps
Hammer Strength Bicep Curl - 40 x 10reps

Thu 15/10/2009 - Chest, Shoulders and Tris
Bench Press - 100 x 11reps
Incline DB Flyes - 30 x 11reps
Standing DB single-arm shoulder press - 25 x 11reps
DB single-arm Triceps Extension - 15 x 11reps

Fri 16/10/2009 - - Legs, Back and Bis
Front SQ - 100 x 2sets x 1rep
Rom DL - 60 x 14reps
Chin-ups - 14reps
Hammer Strength Bicep Curl - 40 x 10reps

Sat 17/10/2009 - Chest, Shoulders and Tris
Hammer Strength Chest Press - 80 x 3sets x 6reps
Hammer Strength Shoulder Press - 80 x 3sets x 6reps
V-handle Tris Pressdown - 35 x 3sets x 6reps
30min

51

Tue 20/10/2009 - Chest, Shoulders and Tris
A1: Incline BP - 100 x 2sets x 6reps
A2: Seated DB Laterals - 20 x 2sets x 2reps
A3: Reverse Flyes - 20 x 2sets x 2reps
A4: V-handle Pressdown - 50 x 2sets x 4reps
20min

Thu 22/10/2009 - Chest, Shoulders and Tris
Incline Bench Press - 100 x 7reps
Seated DB Laterals - 20 x 3reps
Standing DB single-arm shoulder press - 20 x 15reps
DB single-arm Triceps Extension - 20 x 5reps

Fri 23/10/2009 - Legs and Back
Fronst SQ - 100 x 3sets x 1rep
Rom DL - 80 x 3sets x 8reps
Single arm DB Row - 60 x 3sets x 5reps

Sat 24/10/2009 - Chest, Shoulders and Tris
Hammer Strength Chest Press - 80 x 3sets x 6reps
Hammer Strength Shoulder Press - 50 x 2sets x 12reps
V-handle Tris Pressdown - 50 x 2sets x 5reps

52

Mon 26/10/2009 - Legs and Back
Fronst SQ - 100 x 2sets x 1rep
Back SQ - 100 x 2sets x 2reps
Rom DL - 80 x 2sets x 10reps
Single arm Hammer Strength Row - 100 x 2sets x 2reps

Tue 27/10/2009 - Chest, Shoulders and Tris
Incline Bench Press - 100 x 6reps
Incline DB Flyes - 30 x 8reps
Reverse Incline DB Flye - 20 x 4reps
Seated DB Laterals - 20 x 3reps
Standing DB single-arm shoulder press - 20 x 15reps
DB single-arm Triceps Extension - 20 x 6reps

Wed 28/10/2009 - Legs and Back
Back SQ - 120 x 3sets x 2reps
Single arm Hammer Strength Row - 100 x 3sets x 2reps

Tue 29/10/2009 - Chest, Shoulders and Tris
Incline Bench Press - 100 x 8reps
Incline DB Flyes - 30 x 8reps
Lean away single DB Laterals - 15 x 8reps
Standing DB single-arm shoulder press - 30 x 3reps
DB single-arm Triceps Extension - 20 x 8reps

Fri 30/10/2009 - Legs and Back
Deep SQ - 100 x 4sets x 4reps
Lying Leg Curl 50 x 4sets x 8reps
Paralell grip Chinups - 4sets x 4reps
50min

Sat 31/10/2009 - Chest, Shoulders and Tris
Hammer Strength Chest Press - 80 x 3sets x 8reps
Hammer Strength Shoulder Press - 80 x 3sets x 8reps
Rope Pressdown - 3triple drop sets

53

Mon 2/11/2009 - Back and Rear Delts
Single arm Hammer Strength Row - 100 x 3sets x 2reps
Close grip Pulldown - 3triple drop sets
Reverse Flyes - 15`s x 3sets x 6reps
40min