You Tried Your Best, and You Failed Miserably. The Lesson Is: Never Try

Training Training Logs
161

My pleasure. I try to read as many as I can, I get a lot out of reading other peoples programs and experiences!!

Plus I think we log so we can interact with other like minded people.

162

28 FEB 17
Back & Bis Pump

5 minute Stairmaster

A. Cable Low Row
50/10
100/10 x 2
112/10
125/10

B. Nautilus Pull-over
30/8
100/6
70/10 x 3

C. Pull-up
BW/10 Wide
BW/10 Normal
BW/10 Supinated
BW/10 Neutral

D. One-armed Supinated Pull-down
36/10 x 4

E. BB Curl
30/8
50/8 + 10 partials x 4

F. DB Hammer Curl
25/8 + 8 partials x 4

G. HS Preacher Curl
1 plate/10 x 2
1 plate/8 x 2

H. Seated Calf Raise
3 sets of 12 s/s tibia raise BW/30

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163

Totally agree. I hope things are going well?

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164

Yea pretty good, going a bit nuts from the cut but figuring it out.

Oh I am logging too, I just change the name to keep me motivated and on track. Look for “Suffer Today”.

165

2 MAR 17
Legs

5 minutes bike

A. Lying Leg Curl
40/12
90/12
120/12 x 3
120/12 → 90/8 → 70/8
These are hurting the back of my knee right now. I need to stay really light I think.

B. Dead-stop Leg Press
2 plates/8
3 plates/8
4 plates/8
5 plates/8 → 4 plates/8 → 3 plates/20

C. Machine Squat
-/8
2 plates/8 x 3
2 plates/8 → 1 plate + 25/6 → 1 plate/6

D. BSS Drop Set of Death
30 → 20 → 10 → BW/8 each

E. Leg Extension
50/8
80/8
100/8
Drop Set of Death
110 → 90 → 70 → 50/8 each

166

3 MAR 17
Chest, Calves, Shoulders

5 minutes bike

A. DB Bench Press
30/8
40/8
50/8
60/8
70/8
90/8: great for me!
70/20 (3/4 reps) → 55/10 (full reps)

B. Incline Press
Paused Reps
135/8 x 3

C. Bench Press
Paused Reps
135/8 x 4

D. Machine Flye
50/15 x 3

E. Assisted Dips
Bottom Half, 30 seconds between sets
-80/23
-80/18
-80/20
-80/17

F. Leg Press Calf Raise
2 plates/ 1 minute on, one minute off x 4 sets

G. Rear Delt Machine
50/15 x 4

H. DB Lateral
1 second hold at top
12/8
10/8 x 3

I. BB Front Raise
20/12 x 3

167

4 MAR 17
Back

5 minutes bike

A. One-arm BB Row
Bar/8
25/8
50/8 x 4

B. Pull-down
Wide-grip: 106/8 x 2
Supinated: 106/8 x 2
Neutral: 106/8 x 2

C. C/S Row
1 plate/12
2 plates/12 x 4

D. C/S Shrugs
2 plates/10 x 4

E1. Rope Straight-arm Pull-down
36/10 x 4
E2. Rope Pull-down
84/8 x 4
E3. Plate Shrugs
2 second hold
45/20 x 4

I think I’m going to add another day of basketball for some more cardio and see how I hold up (I’ve been playing once or twice a week)

168

5 MAR 17
Hams, Abs, Calves

5 minutes treadmill

A. Standing Leg Curl
20/10
30/10
40/10
50/10
60/10

B. Lying Leg Curl
30/10
60/6
90/10 → 60/10 → 40/10

C. Leg Press
Feet high and wide
1 plate/8
2 plates/ 8
3 plates/ 8
4 plates/ 8
5 plates/ 8
6 plates/ 8

D. DB RDL
60/8
70/8
80/8
90/8
100/8
110/8

E. Decline Leg Raise
BW/15 BW/15 x 3

F. Standing Calf Raise
40/10
80/10
120/ MD Calf Torture x 2
Tibia raise in between sets

169

6 MAR 17
Shoulders and Abs

5 minutes bike

A. Bent-Over DB Lateral
1 second flex
20/15 x 4

B. DB Side Raise
1 second flex
12/8 x 4

C. BB Front Raise
30/12 x 4

D. Seated DB OHP
25/8
35/8
45/8
55/8
65/8

E1. Hanging Leg Raise
BW/14 x 4
E2. Plank
BW/45 seconds x 4

170

8 MAR 17 (1)
Glutes (I guess) and Calves

5 minutes incline treadmill

A. Butt Blaster Machine
30/12
50/12
80/12
110/12
130/12
150/12 x 2

B. Hack Machine Frog Squat
Sled/12
1 plate/12 x 4

C. Smith Machine Lunge
135/6 x 2
95/8

D. Standing Calf Raise
140/10
180/10
200/10
220/10

E. Seated Calf Raise
70/10
90/10
100/10
110/10

171

Oh, and I did arms on March 6 that I forgot to log.

172

9 MAR 17 (2)
Chest & Shoulders

5 minutes incline treadmill

A. DB Bench Press
25/12
45/12
60/8
70/8
80/8
90/9 (boom!) → 65/8 → 50/10

B. HS Decline
1 second pause
(Just counting machine like a BB as 45#)
135/6
185/6
205/6
225/6
245/6
265/6

C. Machine Flye
70/10 + 10 second iso-hold x 3

D. Assisted Dip
BW-60/18 x 2

E. DB Front Raise
12/15 x 3

F. BB Over and Back
50/10
60/10
70/10

G. DB 6 Ways
7/10 x 3

173

10 MAR 17
Back

5 minutes incline treadmill

A. Dead-stop DB Row
35/8
55/10
75/10
85/10
95/10
105/10

B. T-Bar Row
1 plate/6
2 plates/6
3 plates/6 x 3

C. DB Pull-over
55/12 + 7 second isohold x 2
55/12

D. Stretchers
84/8
120/6
108/8 x 2

E. BB Shrug
3 second flex
225/8
275/6
225/8

F. Back Extensions
2 second flex
Micro Band/10 x 2
Micro Band/10 → BW/5

174

11 MAR 17
Shoulders, Abs, Calves

5 minutes incline treadmill

A. Bent-over Cable Rear Delt
1 second flex
15/20 x 3

B. Seated one-arm DB Lateral
17/10 x 3
s/s w/ Over and Back

C. Band Face Pull
Micro/22
Micro/19
Micro/18

D. Machine Side Raise
40/12
80/12
120/12 x 2
120/10 + 30 partials

E. Cable Crunch
120/15
144/15
168/12
192/12

F. V-Up
BW/10 x 4

G. Standing Calf Raise
120/8
180/8
240/8 x 4

175

Preformatted text12 MAR 17
Legs

5 minutes bike

A. Lying Leg Curl
30/8
40/8
50/8
60/8
70/8
80/8
90/8
100/8 → 70/8 → 50/15

B. Squat
45/8
95/8
135/8
185/8
225/8
275/8 → 185/8 → 135/20
https://media.tenor.co/images/636a6dbb78558c30cd60642e218f2bff/tenor.gif

C. Machine Squat
Sled/8
25/8
2 25s/8
1 plate + 25/8
2 plates/8
1 plate/25
Did some random isoholds in there

D. Leg Press
Feet low and close, pump reps
2 plates per side/25 x 4
Isohold on last set

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176

13 MAR 17
Did arms and played basketball. Work has been pretty long hours lately, and I have definitely screwed up eating for the last few days. I think I have it under control now.

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177

14 MAR 17
Chest, Abs, Calves

5 minutes incline treadmill

A. Incline DB Press
20/15
35/12
50/10
65/8
75/8
80/8
85/8
90/3 – never really got these into position

B. Incline BB Press
135/8
145/8
155/8
165/8

C. Pronated Incline DB Flye
20/10
25/10
30/10 x 2

D1. Hanging Leg Raise
BW/8-10 x 4
D2. Cable Crunch
144/12
168/12 x 3

E. MD Calf Program #4 (this is the misery death set with reps and iso holds)
140/30
100/30
80/30 x 3

178

15 MAR 17
Legs, Abs, Calves

5 minutes bike

A. Standing Leg Curl
40/10
50/10
60/10 x 2
60/10 + 10 second iso hold → 50/10 + 10 second iso hold → 40/10 + 10 second iso hold

B. Adductor Machine
60/12
80/12
100/12
120/12 x 3

C1. DB Lunge
35/10 x 4
C2. Smith Machine Squat
2 second butt flex
135 + red bands/10 x 4

D. RDL
135/10
135/12
135/15
135/20

E. Donkey Calf Raise
110/25 x 4

F. Leg Raise (the one that looks like a chair with no seat)
BW/12 x 4

179

16 MAR 17
Back

5 minutes incline treadmill

A. Meadows Row
Bar/8
25/8
50/8
75/8 x 4

B1. Rack DL
135/3
225/3
315/5 x 4
B2. Pull-up
BW/8 x 4

C. DB Pull-over
60/10 x 4

E. Cable Low Row
150/6
125/8 x 3

F. Back Extension
4 second hold at top
2 Mini Bands/6 x 4

G. Weighted Hang
BW + 45/35 seconds

180

17 MAR 17
Chest & Calves

5 minutes incline treadmill

A. Slight Decline DB Press
25/20
45/12
60/8
70/8
80/8
90/8
95/5

B. Incline BB Press
45/6
135/6
175/6 x 4

C. Incline DB Flye
40/8 → 20/8 w/ 5 second negative x 3

D. Machine Chest Press
132/10 x 2
144/10 x 2

E. Ladder Push-up
BW/1 aerobic step → 3 steps → 5 steps to failure x 3 sets

F. Smith Standing Calf Raise
135/10
185/10 x 4
225/10 x 3
275/10 x 2