Training log

MP33

Addicted to Softballfans
Chest 1/13/15--morning


Flat barbell bench:

45x20
95x5
135x5
185x5
225x5
275x5
315x2
320x2
325x2
225x15


Incline barbell:

135x8
185x6
215x5
255x4
225x8
135x15


Flat dumbbell:

100x12

Incline dumbbell:

65x15
 

MP33

Addicted to Softballfans
Arms 1/15/15--morning


Warmed up triceps pushdown w/bands:

3 sets of 10/arm


Barbell curls:

45x12
65x5
85x5
105x5
125x5
135x5


Skull crusher:

45x12
100x5
120x5
130x5
140x5
150x5
160x5


Standing dumbbell curl:

55x5/arm
60x5/arm
65x5/arm
70x5/arm


Triceps pushdown, straight bar:

70x5
90x5
110x5
120x5


Preacher curl:

50x5
60x5
70x5
80x5


Triceps pushdown w/rope:

70x5
75x5
80x5
85x5


Perfect curl:

45x30


Bench dips, feet on another bench:

BW x 30
 

MP33

Addicted to Softballfans
Shoulders 1/16/15--morning


Lateral raises:

20x8
25x8
30x8
35x8
40x8
45x8


Rear delts:

20x8
25x8
30x8
35x8
40x8
45x8


Military press, dumbbell:

35x12
45x12
55x12
65x10


Front barbell raises, arms straight up:

45x15 for 2 sets


Barbell shrugs:

135x15
225x15
 

MP33

Addicted to Softballfans
Back 1/19/15--morning


Pull ups:

BW x 8 for 5 sets


Chest supported T-bar:

90x5
105x5
115x5
125x5
135x5


Lat pull down, wide grip:

180x5
200x5
220x5
230x5


Low row:

180x5
230x5
250x5
270x5


Dumbbell row:

140x5/arm for 3 sets


Barbell row, overhand grip:

135x5
225x5
275x5


Barbell row, underhand grip:

135x5
185x5
205x5


Inverted pull ups, on TRX cables:

BW x 20
 

MP33

Addicted to Softballfans
Chest 1/20/15--morning


Flat barbell bench:

45x20
95x5
135x5
185x5
225x5
275x5
315x2
325x2
330x2
225x15


Incline barbell:

135x8
185x6
215x5
255x4
225x9
135x15


Flat dumbbell:

70x25

Incline dumbbell:

50x20
 

MP33

Addicted to Softballfans
Legs 1/21/15--morning

Squats:

45x8
95x5
135x5
185x5
225x5
275x5
315x3
365x1


Stiff leg deadlift:

140x5
160x5
180x5
180x5
180x5


Calf raise, donkeys:

100x10
150x10
200x10
225x10
225x10
175x10
125x10
 

MP33

Addicted to Softballfans
Shoulders 1/23/15--morning


Lateral raises:

20x8
20x8
25x5
30x5
35x5
40x5
45x5
50x5


Rear delts:

20x8
20x8
25x5
30x5
35x5
40x5
45x5
50x5


Military press, dumbbell:

35x12
45x10
55x8
65x6
75x6


Front barbell raises, arms straight up:

45x15
65x8 for 4 sets


Barbell shrugs:

135x8
185x8
225x8
275x8
315x8
365x8
225x10
135x15
 

MP33

Addicted to Softballfans
Just getting settled in from moving back to Alabama. Will start back with log next week
 

MP33

Addicted to Softballfans
Back 3/15:

Pull ups:

BW x 8 for 5 sets


Lat Pull Down, wide grip:

145x5
185x5
205x5
225x5

Low Row, v-bar:

160x5
200x5
240x5
260x5


Bent over barbell row, overhand grip:

135x8
225x5
255x5
275x5
225x8


Bent over barbell row, underhand grip:

135x8
185x5
205x5
225x5
135x10


Lat pull down, single arm, v-bar:

60x8/arm for 3 sets


Pull up:

BW x 15
 

MP33

Addicted to Softballfans
Chest 3/17/15


Flat barbell bench:

45x20
95x5
135x5
185x5
225x5
275x5
315x1
325x1
225x12


Incline barbell:

135x8
185x6
215x5
235x3
155x12


Flat dumbbell:

80x12

Incline dumbbell:

55x15

Pec Dec:

115x8 for 2 sets
 

MP33

Addicted to Softballfans
Legs 3/19/15

Squats:

45x8
95x5
135x5
185x5
225x5
275x5
315x5


Stiff leg deadlift:

135x8 for 4 sets


Calf press:

190x10
170x10
70x10--single leg
50x10--single leg
110x15 for 3 sets
 

MP33

Addicted to Softballfans
Arms 3/19/15



Barbell curls:

45x12
65x5
85x5
105x5
125x5
135x4


Skull crusher:

45x12
95x5
115x5
135x5
155x3
135x8


Standing dumbbell curl:

55x5/arm
60x5/arm
65x5/arm
70x5/arm


Triceps pushdown, straight bar:

85x5
100x5
115x5
130x5


Seated inside curl:

60x5/arm
60x5/arm
65x5/arm


Single arm tricep pushdown, reverse grip:

30x8/arm
35x8/arm
40x8/arm


Preacher curl:

60x8, slow reps

Dips:

BWx12
+25 x 10 for 2 sets
 

MP33

Addicted to Softballfans
Shoulders 3/20/15


Lateral raises:

20x8
25x5
30x5
35x5
40x5
45x5


Rear delts:

20x8
25x5
30x5
35x5
40x5
45x5


Military press, dumbbell:

35x10
45x8
55x8
65x8
75x8
50x12


Front barbell raises, arms straight up, smith machine:

90x8 for 6 sets


Barbell shrugs:

135x8
185x8
225x8
275x8
315x10
225x10
135x15
 

MP33

Addicted to Softballfans
Back 3/23:

Pull ups:

BW x 8 for 5 sets


Lat Pull Down, wide grip:

145x5
185x5
205x5
225x5

Low Row, v-bar:

160x5
200x5
240x5
260x5


Lat pull down, v-bar:

180x5
200x5
220x5
240x5


Dumbbell row:

120x8/arm for 3 sets


Bent over barbell row, underhand grip:

135x8
185x8
185x8
205x8
135x12


Pull ups:

BW +25 x 12
 

MP33

Addicted to Softballfans
Chest 3/24

Flat barbell:

95x15
135x5
185x5
225x5
275x5
315x1
325x1
225x12


Incline barbell:

135x12
185x8
215x6
245x4
225x6
135x15


Flat dumbbell:

120x4
120x4

Incline dumbbell:

70x12
70x10


Cable fly, palms up, pulling up from waist to chin:

15/arm x 12
15/arm x 12
 

MP33

Addicted to Softballfans
Legs 3/26:

Squats:

95x8
135x5
185x5
225x5
275x5
315x5
345x3


Stiff leg deadlift:

135x8
135x8
135x8
135x8


Calf Press:

70x20--slow reps
70x20--slow reps
 

MP33

Addicted to Softballfans
Arms 3/26

Triceps pushdown, straight bar:

50x10
70x8
85x8
100x8
115x8


Barbell curl:

45x12
65x5
85x5
105x5
125x5
135x4


Skull crusher:

95x5
115x5
135x5
155x4


Standing dumbbell bicep curl:

55x5/arm
60x5/arm
65x5/arm
70x5/arm


Triceps pushdown, v-bar:

85x5
100x5
115x5
130x5


Seated inside dumbbell curl:

60x5/arm
60x5/arm
60x6/arm


Dips:

BW x 12
+30 x 12
+30 x 12


Overhead curl burnout, use lat pull down:

40 x 35
 

MP33

Addicted to Softballfans
Shoulders 1/16/15--morning


Lateral raises:

20x8
25x8
30x8
35x8
40x8
45x8


Rear delts:

20x8
25x8
30x8
35x8
40x8
45x8


Military press, hammer strength:

25/arm x 8
35/arm x 8 for 2 sets
45/arm x 8 for 2 sets
70/arm x 8 for 2 sets
45/arm x 10


Front barbell raises, arms straight out:

45x8 for 4 sets


Barbell shrugs:

135x8
185x8
225x8
275x8
315x8
225x10
135x15
 

MP33

Addicted to Softballfans
Back, 3/30--light week

Pull ups:

BW x 10 for 4 sets


Lat pull down, wide grip:

95x12
110x12
120x12
130x12


Low row:

120x12
140x12
150x12
160x12


Dumbbell row:

50x12/arm for 3 sets


Bent over barbell row, overhand grip:

135x12 for 4 sets


Bent over barbell row, underhand grip:

135x12 for 2 sets
 

MP33

Addicted to Softballfans
Chest 3/31--light week

Flat barbell bench:

45x15
95x15
135x15
185x15


Incline Hammer Strength:

45/side x 15
45/side x 15
55/side x 15
55/side x 15


Flat dumbbell bench:

50x20
50x20

Incline dumbbell bench:

40x20
40x20


Pec dec machine fly's:

85x15
100x15
100x15
100x15
 

MP33

Addicted to Softballfans
Shoulders, 4/1--light week

Lateral raises:

10x15
15x15
20x15
25x15


Rear delts:

10x15
15x15
20x15
25x15


Dumbbell military press:

30x15
40x15
50x15


Cable lateral raises:

15x15
15x15

Cable rear delts:

15X15
15X15

Cable front raises, arm straight out:

15x15
15x15


Cable front raises, arms straight up:

15x15
25x15
25x15
 

MP33

Addicted to Softballfans
Legs, 4/2--light week


Seated (box) squats:

95x8
135x8
185x8
225x8
275x5
315x2
225x8
135x12


Seated leg press, seat slides back and forth:

BW +35 x 50


Calf press:

55x25 for 4 sets


Seated hamstring curls:

65x15
45x15
45x15
 

MP33

Addicted to Softballfans
Arms 4/3--light week

Triceps pushdown, straight bar:

50x15 for 3 sets


Barbell curl:

45x15
65x15 for 3 sets


Skull crusher:

65x15
95x15 for 3 sets


Standing dumbbell bicep curl:

40x15/arm for 3 sets



Triceps pushdown, v-bar:

50x15
60x15
70x15
70x15


Seated inside dumbbell curl:

40x12/arm for 3 sets


Single arm triceps pushdown, reverse grip:

15x15/arm for 3 sets


Overhead curl burnout, use lat pull down:

30 x 50
 

MP33

Addicted to Softballfans
Back 4/6


Pull ups:

BW x 8
+ 30 x 5 for 5 sets

Lat pull down:

140x5
180x5
200x5
220x5
230x5


Low row:

160x5
200x5
240x5
260x5
270x5


Bent over barbell row, overhand grip:

135x8
185x8
225x8
275x8


Bent over barbell row, underhand grip:

135x8
185x8
205x8


Dumbbell row:

120x5/arm for 3 sets
 

MP33

Addicted to Softballfans
Chest 4/7

Barbell flat bench:

45x20
95x5
135x5
185x5
225x5
275x5
315x1
325x1
225x10


Barbell incline bench:

135x8
185x6
215x4
245x1
225x6
135x15


Hammer Strength iso-lateral flat chest press:

45x8/arm
70x8/arm
90x8/arm
45x8/arm


Pec dec machine:

130x8
160x8
160x8
 

MP33

Addicted to Softballfans
Shoulders 4/8


Lateral raises:

20x8
25x8
30x8
35x5
40x5
45x5


Rear delts:

20x8
25x8
30x8
35x5
40x5
45x5


Military press, cable machine:


40/side x15
40/side x15
50/side x15
60/side x12
80/side x12
100/side x10
120/side x 8


Front raises, arms straight up, cables:

40/side x15
45/side x12
45/side x12


Front raises, arms straight out, cables:

25/side x12 for 3 sets
 

MP33

Addicted to Softballfans
Legs 4/9


Squats:

45x10
95x8
135x8
185x8
225x8
275x5
315x3
335x2


Stiff leg deadlift:

135x8 for 4 sets


Calf press:

50x15 for 6 sets
 

MP33

Addicted to Softballfans
Arms 4/10

Triceps pushdown, single arm:

15x8/arm for 4 sets


Cable curls, straight bar:

30x12
35x12
40x12
45x12


Skull crusher:

95x12
135x8
135x8
95x12


Preacher curl:

50x12
70x8
70x8
50x12


Triceps pushdown, v-bar:


85x12
100x8
100x8
85x12


Seated inside curls:

55x8/arm for 3 sets


Overhead triceps extensions, rope:


72.5x8 for 3 sets


Seated curl machine:

30x12/arm
50x8/arm
50x8/arm
30x12/arm


Seated triceps dip machine:

150x12
210x8
210x8
150x12
 
Top