Undertow's Log

Training Training Logs
21

8/24
GPP

100 Jumping Jacks
20 band pulls
12 burpees
10 alternating kb swings an arm with a 52

did that for just over 20 minutes
6-7 sets

22

8/26
Lower Body

Squats
335-3
355-3
375-3
395-3
405-3
405-3
405-3

Hise Shrug
475-20

Deadlift
315-5
335-5
335-5

1A) Lunges dumbbell 1 leg 1B) swiss ball leg curls both legs
1A)45 10 1B)10
1A)45 10 1B)10
1A)45 10 1B)10

23

8/27
Upper Body

Barbbell Inclines
225-10
245-5
225-7
225-4 good
225-4

Pullups
50-8
50-8 -3 BW
50-4
6 BW
5 BW

1A)Dips 1B) incline dumbell rows 1 arm
1A)45-10 1B)45-10
1A)45-10 1B)60-10
1A)45-10 1B)60-10

Pullups i was fried
felt more in my biceps today which aint good

24

9/7

Shoulders

Standing Shoulder Press ?? #s could be incorect
135-5
145-5
145-5
155-5
145-5

arnold press
55-6
60-6
60-6
55-6

rear delt raises
20-10
15-10

lean lateral raises
25-10
25-10

plate raises with wheel drive
45-10
45-10

25

9/8
Back

Deadlifts
315-5
315-5
315-5
315-5
315-5

Tbar row
90-10
115-10
115-10 hard

pullups
8
25-5 3 BW
8
7
6 -2

Dumbbell Shrugs
85-10
90-10
90-10

26

9/9
Abs

15 a leg bringing your knee to your armpit with your feet on a bench
60 seconds biyicles
10 V ups at 45 degrees
10 ab rollouts
60 seconds flexin hot abz in mirror
rest 60 seconds

did circuit twice

27

Arms

Dips 2 sec pause
45-5
60-5
70-5
90-5
115-5

Barbbell Curls pause after each rep
85-5
95-5
95-8
100-6
100-5

Skull Crushers behind the head lying down
25s on each side with that black bar-10
25-10
25-10

Hammer Curl alternating arms
50-7 an arm
40-10
4-10

70 band work tris blue band
70 band work bis blue band