Uga's Training Log

Training Training Logs
81

07-28-09, Tuesday
A1 - Chest, Back width & thickness
Incline SM bench press - 1x11-15rp: 60/5, 90/5, 115/3, 150/17
Nautilus fly - 1x20: 55/20
Pec stretch 25lbs

Wide-grip pulldown w/parallel bar - 1x15-20rp: 50/5, 75/5, 95/3, 125/21
Deadlift - 1x5-8, 1x9-12: 105/5,4, 135/3, 175/7, 135/9
DB pullover - 1x20: 25/24
Back stretch
[44:45]

Good workout, all around
Incline SM bench press - up to 155lbs
Nautilus fly - up to 60lbs
Wide-grip pulldown w/parallel bar - up to 130lbs
DB pullover - up to 30lbs

30 minutes of cardio, around the lake

82

07-30-09 Thursday
B1 - Calves, Quads & Hamstrings
Standing calf raises - 1x10-12: 65/14

Leg press 1x4-8, 1x20: 100/5, 160/5, 190/5, 270/8; 190/22
Quad stretch

Romanian deadlift 1x10-15ss: 25/5,40/5,50/5,65/17
SHELC 1x20: 14
Hamstring stretch
[34:55]

Hard to get motivated but I OK once I got to the gym. I performed the standing calf raises w/the weight belt set up I had tested last week, it worked great! My leg press warm-up sets were performed using the Nautilus machine, because the HS leg press was tied up.

I used the lower foot position I read about in todays “best of quads” article, it made a real difference.

Standing calf raises - up to 75lbs
Leg press - up to 280 & 200 respectively
Romanian deadlift - up to 75lbs

PM cardio
due to rain I had to hit the treadmill
30 minutes @ spd 3.5 & 6.5% incline

83

07-31-09 Friday
C1 - Delts, Triceps, Biceps & Forearms
Seated DB press - 1x15-30rp: 10/5, 12/5, 15/5, 20/33
DB upright row - 1x20: 20/18
Delt stretch - 60lbs

Barbel curl - 1x20-30rp: 35/5,5, 55/25
Bicep curl machine - 1x20: 35/20
Bicep stretch

Dips - 1x15-20rp: -150/5, -120/5, -100/5, -70/22 [bw=194.0lbs]
Cable pushdown w/rope handle - 1x20: 40/20
Tricep stretch - 30lbs

Hammer curl - 1x11-20ss: 25/13+2

[37:31]

Good training session.
Seated DB press - up to 25lbs
Bicep curl machine - up to 40lbs
Dips - up to -65lbs
Cable pushdown w/rope handle - up to 45lbs