Tcampbell Training Log

Training Training Logs
1

This is just for my record online so I can quickly see any progress I make:

Training is: 6 days a week / alternate light and heavy
Sunday: Lower - quad focus (Squats)
Monday: Chest and Shoulders, triceps
Tuesday: Back and Biceps
Wednesday: Lower - Hip focus (deadlifts)
Thursday: Chest and shoulders, triceps
Friday: Back and Biceps
Saturday: Rest

Warmup : 5 minutes stair climber level 11+
5~10 minutes jogging/running intervals

4/1 - Deadlifts Day
Deadlifts:
no belt: 40kg/12, 60/12, 80/12, 90/8, 95/8, 100/4
added belt: 100kg/6, 105/4, 80/6

Leg ext:
43kg/12, 43/12, 43/12, 43/12 (light)

Leg Curls:
43/12, 43/12, 50/6, 50/6

Seated Calf:
50kg/15, 70/12, 70/12, 70/12

Standing Calf:
60kg/12, 80/12, 100/10, 100/8

Cable Crunches:
80lbs/20, 100/20, 120/12, 120/12

2

4/2 - Chest and shoulders, triceps

Flat Barbell bench:
30kg/15, 40/10, 50/7, 50/6, 50/5, 50/5, 30/9

Incline Dumbbell Press:
45 lbs/5, 45/7, 45/7, 45/7, 50/5

Machine Flyes:
36kg/15, 50/12, 57/8, 57/9, 57/5, 43/5

Smith Shoulder Press:
20kg/12, 30/9, 35/7, 35/5, 35/4, 20/10

Superset no rest:
Lateral Raises/ Front raises
15 lbs/7, 15/10, 15/10, 15/10

Dips: Body weight - 30 sec rest
18/13/8/4

3

4/3 - Back and Biceps

Seated Row
170(77kg)/15, 185/12, 200/10, 215/6, 215/6, 215/6, 215/6

Lat Pulldowns (rev close grip)
150(68kg)/12, 160/10, 170(77kg)/9, 170/7, 170/8, 180(82kg)/6, 180/5

Rear Delt Flyes (machine)
85(39kg)/15, 115/6 + 100/3, 100/7, 100/7, 100/7, 115/5

Pullups B.W
5/4/4/3

Cable Crunches
100/20, 120/15, 120/10, 100/10, 100/12

Standing Preacher Curls
15kg/12, 17.5kg/12, 20kg/7, 20kg/7, 20kg/4

Reverse grip Barbell curls
20 lbs/15, 30/9, 30/11, 30/10

Really need to work on my arms and increase the weight, have been gaining size but need to push harder and sleep better. Not sure if 6 days straight is too much, and if I should just take a rest day in between. Like, 3 days on, 1 day off, 2 days on 1 day off.