Trimtabber's Log

Training Training Logs
61

5/24/11 Tuesday

Workout:

A1)Arnold Press @55’s (work sets) x5, x6, x6
B1)Deadlift @200lbs (work sets) x6x4
C1)DB Bench Press @80’s (work sets) x8x3
D1)DB 60 Degree Reverse Fly off Bench @15’s x20x3
E1)Waist-High Step-up x10x3@ BWT
F1)Standing Machine Calf Raise (Extended Drop-Set w 10 sec rest) 176lbs x10, 144lbs x10, 112lbs x10

62

5/26/11 Thursday

Workout:

Bodyweight Circuit

A1)Pull-Up: x8, x5, x6
B1)Jump Squat: x10, x10, x10
C1)Push-Up: x10, x10, x10
D1)Barbell Snatch 44lbs x10, x10, x10
E1)Ab-Wheel Roll Out From Knees x10, x10, x10

Treadmill Walk @4.0 MPH and 3.0 Incline: 20 min

63

5/28/11 Saturday

Workout:

A1) Low cable Pull-In @ 150lbs (work set) x8x3
B1) Prone Hamstring Curl @150lbs (work set) x6x4
C1) Dips @ Bodyweight x10x5
D1) Seated DB Lateral Raises (work sets) @ 25’s x10x4
E1) Cambered BB Preacher Curls (work sets) @ 70lbs x5x5
F1) 45 Degree Decline Sit-Up x8x4

64

6/1/11 Wednesday

Workout:

A1) Front Squat @ 185 lbs x3x3

B1) Parallel Grip Pull-Up @ BWT x5 x5

C1) Seated Calf Raise Drop Set @ 65lbs x10x3, @55lbs x5x3, @ 45lbs x5x3

C2) Seated Donkey Calf Raise @ 200lbs (10 sec pause at bottom) x12, x10, x10

65

6/6/11 Monday

Workout:

A1) Arnold Press Standing @60’s x7, 6, 4, 6, 5,

B1) Deadlift @ 266lbs x4, 4, 4, 4, 4

C1) DB Bench Press @80’s x6,6,6,5

D1) Horizontal Hip Sled Calf Raise (extended drop-set w/ 10 sec rest) @336lbsx10, 304lbs x10, 274lbs x10, 240lbs x8, 208lbs x10, 176lbs x10, 144lbs x10

E1) DB Reverse Fly’s off Bench @20’s x10x3

F1) High Step-Up with 20lbs dumbbells x10x3 each leg

66

6/12/11 Sunday

Workout:

A1) Low cable Pull-In @ 170lbs (work set) x6x3
B1) Prone Hamstring Curl @170lbs (work set) x5x4
C1) Dips @ Bodyweight x10, 10, 8, 8, 8

  1. Cambered BB Preacher Curls (work sets) @ 80lbs x4x5
    F1) 45 Degree Decline Sit-Up x8x4

Sprints: 80 yards x6

67

Wednesday 6/15/11

Workout:

A1) Front Squat @ 185 lbs x4x4

B1) Parallel Grip Pull-Up @ BWT x6 x4

C1) Seated Calf Raise Drop Set @ 80lbs x10x3, @70lbs x7x3, @ 45lbs x5x3

C2) Seated Donkey Calf Raise @ 200lbs (10 sec pause at bottom) x12, x10, x10

Stationary bike intervals 10 min

68

6/20/11 Monday

Workout:

A1) Arnold Press Standing @60’s x10, 10, 9, 8

B1) Deadlift @ 200lbs x10, 10, 10

C1) DB Bench Press @40’s x30

D1) Horizontal Hip Sled Calf Raise (extended drop-set w/ 10 sec rest) @336lbsx10, 304lbs x10, 274lbs x10, 240lbs x8, 208lbs x10, 176lbs x10, 144lbs x10

E1) Hanging Leg Raise x10, 10

69

6/23/11 Thursday

Workout:

A1) Low cable Pull-In @ 170lbs (work set) x8, 8, 7, 6
B1) Prone Hamstring Curl @170lbs (work set) x5x4
C1) Dips @ Bodyweight x10, 10, 8, 8, 8

  1. Cambered BB Preacher Curls (work sets) @ 80lbs x5x4, x4
    F1) 45 Degree Decline Sit-Up x8x4
70

6/26/11 Sunday

Workout:

A1) Front Squat @ 135 lbs x8, 8, 8, 6, 6

B1) Parallel Grip Pull-Up @ BWT x5x3

C1) Kneeling Cable Diagonal Lift @ 45lbs x8x3 each side

D1) Seated Calf Raise Drop Set @ 80lbs x6x3, @60lbs x6x3, @ 45lbs x5x3

D2) Seated Donkey Calf Raise @ 220 lbs (10 sec pause at bottom) x10, x10, x10

ABout 2 hours of tennis later

Sprints, 80 yards x6 even later

71

8/1/11 Monday

Bodyweight: 207lbs

Starting Poliquin’s GVT beginner’s routine:

A1) Back Squats @135lbs x10x5 (4 sec eccentric)
A2) Lying Leg Curls @ 110lbs x10x5 (4 sec eccentric)

B1) Seated Calf Raises @ 45lbs x13, x12, x10
B2) Low Cable Pull-in @ 130lbs x15, x11, x10

Stopped doing weights for a few weeks; just a lot of tennis which has made my body feel worse. Currently battling tennis and golfer’s elbow on the right as well as just feeling low on energy. On the plus side I feel my conditioning has improved, though my strength is down a bit.