Veens Training Log

Training Training Logs
781

11/9/14
One arm dumvell press
22 x 10
26 x 10
32 x 10
40 x 9, 10, 8+32 x 8

Lat raise
14 x 8 x 8 -30s between sets

Pin wheels
22 x 10
24 x 6
26 x 6
28 x 5
32 x 9, 8, 5

Dips
Bw x 20
Bw +15 x 15
Bw + 30 x 12
Bw + 45 x 8

Incline curls
12 x 12
14 x 12
20 x 12, 8

Press downs
Worked up to
Stack x 20+10+5

Called it a day

12/9/14

Front squat
Bar x 12, 12
60 x 10, 8
100 x 7, 5
140 x 3
160 x 3

Leg press
Worked up to
240 x 20

Leg curl
95 x 8+65 x 12+35 x 15

Leg extensions
145 x 10+95 x 15+65 x 10+10

Called it a day. Worked out with a gi condition

782

15/9/14
Bench preaa
Bar x 15, 12
60 x 15, 10
100 x 12, 8
140 x 1
147.5 x 4, 4, 4, 3
100 x 16+4

Incline dumbells
40 x 15, 14, 12

Pek dej
61 x 16
83 x 1o
110 x 8 +75 x 10+47 x 12

Called it a day.

783

17/9/14
Deadlifts
200 x 5

Pull downs
84 x 9
70 x 12

Bentover rows
40 x 25, 25 -got bored

Old school straight arm pulldowns w rope
Stack x 12

Called it a day. Ramping sets not included.
18/9/14
Military press
100 x 5
110 x 2
115 x 1
120 x 0
90 x 9

One arm dumbells
40 x 9
32 x 20R, 17+3L

Pinwheels
32 x 9, 6

Dips
Bw x 25
+20 x 12
+40 x 10
+50 x 5
Bw x 25

Inclined curls
12 x 12
16 x 12
20 x 12

Lat raise
14 x 8 x 8 20s rest

Press down
Stack x 20+10+5

Called it a day.

784

19/9/14
Front squats
160 x 4

Back squats
140 x 15

Seated hamstrings
95 x 8

Leg extensions
Stack x 12
Stack + 7.5 x 12

Gd morning
60 x 20, 25

Called it a day.

785

22/9/14

Bench
Bar x 10
60 x 15
80 x 10
100 x 10, 5
140 x 1
150 x 3, 3, 3, 3

Face pulls
Worked up to stack x 12+4

High incline dumbell press
40 x 12, 13, 15

Dips
Bw x 15

Called it a day.
Trained with squat machine for the first time in over 4 years. He has not trained during the period, got small weak and out of shape but he will get it all back relatively quickly.

786

23/9/14

Deadlifts
200 x 5

Pull downs
84 x 10

One arm dumbell rows
70 x 10

Stretchers
33 x 6
28 x 10

Fatmans
15, 12

Called it a day. Not good.

787

30/9/14

Bench
150 x 3, 3, 3, 3
100 x 17+3

Face pulls
Stack x 15, 12, 15

Incline dumbells
40 x 20, 12, 13

Pec deck
68 x 20+12+8+6

Called it a day.back after almost a week off from widom tooth surgery. Did not eat much ended up losing weight. Well bench preas maintained though although I should have attempted 4 rep sets. Leaving it for next session.

788

1/10/14

Deadlifts
60 x 10
90 x 3
120 x 3
150 x 3
180 x 3
210 x 1
240 x 1

Pulldowns
84 x 9
91 x 5
70 x 13

Stretchers
28 x 10
33 x 6
28 x 12

Seated rows
Stack-3 x 12
Stack x 6

Deadlifts
150 x 20

Called it a day. Deadlifts were good 240 went up surprisingly smooth.

789

3/10/14
Front squats
160 x 3

Backsquats
140 x 12

Gd mornings
120 x 15

Leg press
240 x 14+4+2

Leg extensions
Stack x12+1/2 stack x 15

Called it a day.

790

7/10/14
Bench
152.5 x 3, 3, 3, 3, 3
100 x 18+2

Facepulls
Stack x 15, 12, 12, 15

Incline dumbells
40 x 20, 13, 13

Machine press
Stack x 8+1/2 stack x 10+ 1/4 stack x 15

Pec deck
86 x 12

Called it a day. Good flat bench.

791

8/10/14
Deadlifts
180 X 3
210 X 2
240 X 1

Pulldowns
84 X 10
91 X 5
70 X 15

One arm t bar meadows row
30 X 12
45 X 10
60 X 10
75 X 8

Called it a day

792

10/10/14
Military press
100 X 3,4,3,4

One arm dumbells
40 X 10
32 X 17+3

Lateral raise
14 X 8 X 8 25 s between sets

Seated incline curls
20 X 10

Pressdowns
Stack X 20

Called it.a day.

13/10/14

Bench
155 X 3,3,3,3
100 X 20

Facepulls
Stack+ 5 X 15, 12

Incline dumbells
40 X 18,10,10,11

One arm floor press
40 X 15, 12

Cable flys
21 X 10

Called it a day.

793

14/10/14
Deadlifts
210 x 3

Pulldowns
Stack x 5
70 x 13

Meadows rows
75 x 8
60 x 10

Called it a day.

794

15/10/14
One arm dumbell press
40 x 10
32 x 20

Javelin press
35 x 15

Lateral raise
20 x 12

Windmill curls
32 x 10, 6

One arm dbell floor press
40 x 20, 20

Seated incline curls
20 x 10, 6

Press downs
Stack +5 x 20+10+4.

Called it a day.

795

3/11/14
Back after 2 weeks of reservist

Bench
155 x 3, 3, 2, 2
100 x 15+3+2

Face pulls
Stack x 12, 13, 12, 12

Incline dumbells
40 x 15, 12, 10

Peck deck
103 x 10
117 x 6

Called it a day. Bench sucked.

796

4/11/14
Deadlifts
210 x 3 -t & g
180 x 10 singles -minimal rest between reps gassed out

Pull downs
91x 5 + 77x6 + 63x8 + 49 x 12

Meadows row
80 x 7

Seated row on a funky machine
85 x 12
105 x 3

Called it a day. Was gassed after the 10 singles which were done very quickly. Rep 5 deep breaths set and pull repeat. By rep 7 it was slow.

797

5/11/14
Military press
100 x 3, 4, 4, 4, 4
80 x 10+3+2
60 x 10+5+5

One arm dumbells
32 x 12
40 x 6/3 R/L

Lateral raise
20 x 12
14 x 20

Rear delts
20 x 10

798

6/11/14
Dips
Bw+45 x 9+ bw+30 x 5 + bw+15 x 4+bw x 5

Windmill curls
32 x 8, 5, 5

One arm dumbell floor press
40 x 20, 18, 13+5

Incline dmbell curla
18 x 10, 20 x 7, 5 +14 x 4+10 x 7

Pressdowns
Stack x 15+6+4 +1/2 stack x 10 +1/4 stack x 12

Lota of reat pause and drop sets. Looks pathetic beimg able to do 5 bodyweight dips .

799

7/11/14
Front squats
140 x 5
160 x 3
170 x 2
120 x 10+3
100 x 5, 5 paused 3s in the hole

Seated hamstrings
95 X 8
105 X 6

Leg extensions
Stack x 10 w pause

Bulgaruans
20 x 10
26 x 10

10/11/14
Bench
155 x 3, 3, 2, 2
140 x 5+100 x 8 +60 x 5 (1 1/2s)

Facepulls
Stack x 12, 12, 12, 15

Incline dumbella
40 x 16, 12, 8, 8

Pec deck
117 x 7 +68 x 10

800

11/11/14

Deadlifts
210 x 4
180 x 10 singles - short rest

Pulldowns
84 x 7
91 x 6
77 x 12

Seated row
Stack -2 x 10
Stack x 7

Meadow s row
65 x 12