Training log

MP33

Addicted to Softballfans
Legs 10/30


Squats:

105x15
145x15
195x15
235x12
285x7
325x2
375x1


Stiff leg deadlift:

150x8 for 4 sets


Calf press:

135x25 for 2 sets
 

MP33

Addicted to Softballfans
Shoulders 10/31


Lateral raises:

25x8
30x8
35x8
40x8
45x8


Rear delts:

25x8
30x8
35x8
40x8
45x8


Dumbbell military press:

45x10
55x10
65x8
75x8


Front raises, arms straight out:

45x10 for 4 sets



Barbell shrugs:

135x8
185x8
225x8
275x8
315x8
225x12
135x12


Iron Cross:

15x15 for 2 sets
 

MP33

Addicted to Softballfans
Chest 11/3


Barbell bench:

135x12
225x8
275x4
315x1
335x2
225x12


Incline bench:

135x10
185x8
215x5
245x2
265x1
225x6
135x12


Flat dumbbell bench:

100x8

Incline dumbbell:

70x10
 

MP33

Addicted to Softballfans
Back 11/4


Pull ups:

BW x 8 for 6 sets



Chest supported T-Bar row, wide grip:

90x8
100x8
110x8
120x8
130x6


Lat pull down:


140x8
180x8
200x8
210x8



Low row:

210x8
230x8
250x8
270x8


Bent over barbell row, overhand grip:

145x10
235x8
235x8


Bent over barbell row, underhand grip:

145x15
145x15


Pull ups, wide grip:

BW x 10
 

MP33

Addicted to Softballfans
Legs 11/5


Squats:

105x8
145x8
195x8
235x8
285x5
325x3
375x1


Stiff leg deadlift:

160x8 for 4 sets


Calf press:

180x20 for 4 sets
 

MP33

Addicted to Softballfans
Arms 11/6


Warmed up with triceps push downs w/bands:

3 sets of 10/arm


Barbell curls:

45x12
65x8
95x8
115x8
95x8


Skull crusher:

95x10
115x10
125x10
95x10


Preacher curl:

50x8
60x8
60x8
50x8


Triceps push down, straight bar:

50x10
70x10
90x10
70x10


Seated inside dumbbell curls:

45x12/arm for 3 sets


Triceps push down, rope:


50x10 for 3 sets


Standing hammer curls:

20x35


Bench dips, feet on another bench:

BW x 35
 

MP33

Addicted to Softballfans
Shoulders 11/7


Lateral raises:

25x8
30x8
35x8
40x8
45x8


Rear delts:

25x8
30x8
35x8
40x8
45x8


Dumbbell military press:

45x12
55x10
65x6
75x5


Front raises, arms straight up:

45x10
65x10 for 4 sets



Barbell shrugs:

135x10
185x10
225x10
275x8
315x8
225x12
135x12


Iron Cross:

15x15
 

MP33

Addicted to Softballfans
Chest 11/10


Barbell bench:

135x12
185x5
225x5
275x5
315x1
325x1
225x10


Incline bench:

135x10
185x8
215x5
245x2
265x1
225x6
135x12


Flat dumbbell bench:

120x6
120x5

Incline dumbbell:

65x10
75x10
 

MP33

Addicted to Softballfans
Back 11/11


Pull ups:

BW x 8 for 6 sets



Lat pull down:


140x8
180x8
200x8
210x8


Lat pull down, low row attachment:

180x8
200x8
210x8


Chest supported T-Bar row, wide grip:

90x8
100x8
110x8
120x8


Bent over barbell row, overhand grip:

185x8
225x8


Bent over barbell row, underhand grip:

185x8
205x8


Pull ups, wide grip:

BW x 10
 

MP33

Addicted to Softballfans
Legs 11/12


Squats:

105x8
145x8
195x8
235x8
285x5
325x3
375x1


Stiff leg deadlift:

160x8 for 4 sets


Calf press:

180x15 for 4 sets
 

MP33

Addicted to Softballfans
Arms 11/13


Warmed up with triceps push downs w/bands:

3 sets of 10/arm


Barbell curls:

45x12
95x8
115x8
125x8
95x8


Skull crusher:

105x8
125x8
145x8
115x8


Seated dumbbell curls:

50x8/arm
55x8/arm
60x8/arm



Triceps push down, straight bar:


70x8
90x8
110x8


Preacher curl:

50x8
60x8
60x8
50x8


Triceps push down, rope:


50x8
60x8
70x8
50x8


Standing hammer curls:

30x15 for 2 sets


Bench dips, feet on another bench:

BW x 35 for 2 sets
 

MP33

Addicted to Softballfans
Shoulders 11/14


Lateral raises:

25x8
30x8
35x8
40x8
45x8


Rear delts:

25x8
30x8
35x8
40x8
45x8


Dumbbell military press:

40x10
50x10
60x8
70x8


Front raises, arms straight up:

45x8
65x8 for 4 sets



Barbell shrugs:

135x8
185x8
225x8
275x8
315x8
225x12
135x12


Iron Cross:

15x15
 

MP33

Addicted to Softballfans
Chest 11/17


Barbell bench:

95x20
135x20
135x20
185x15


Incline bench:

95x20
135x15
135x15
135x15


Flat dumbbell bench:

50x20

Incline dumbbell:

40x20
 

MP33

Addicted to Softballfans
Trust me, arms are shot when I'm done. That's the one part of my body I have to constantly stay on or they'll lose size in a hurry. I can go a month without hitting legs, then come in and do the same weight, and have no size loss. If I go 2 weeks without doing arms, it'll take me 2 weeks just to get back to where I was :(
 

MP33

Addicted to Softballfans
Back 11/18


Pull ups:

BW x 8 for 5 sets


Chest supported T-bar row:

55x15 for 4 sets


Lat pull down:

90x15 for 4 sets


Low row:

90x20 for 5 sets


Low row, with lat pull down bar for wide grip:

90x15 for 2 sets


Pull up, wide gripe:

BW x 8
 

hedge

life takes guts
Trust me, arms are shot when I'm done. That's the one part of my body I have to constantly stay on or they'll lose size in a hurry. I can go a month without hitting legs, then come in and do the same weight, and have no size loss. If I go 2 weeks without doing arms, it'll take me 2 weeks just to get back to where I was :(

that's crazy. i changed my routine up a little bit and can def feel the difference. god damn i'm sore a good day after each working
 

MP33

Addicted to Softballfans
That's good, as long as it's just soreness, and not pain. May want to look at adding more protein after your workout, or drinking some BCAA's while you work out. I currently use BPI BCAA's, blue raspberry and watermelon ice both taste good, use 1 scoop with 35 oz. of water(that's the size of my water bottles)
 

hedge

life takes guts
It's just soreness. I'll add more protein after workout tho, I'm already taking bcaas during workout.
 

MP33

Addicted to Softballfans
Legs 11/19


Squats:

95x20
135x20
135x20
185x20


Stiff legged deadlifts:

95x15
95x15


Calf press:

135x20
135x20
135x20
 

MP33

Addicted to Softballfans
Shoulders 11/22


Lateral raises:

20x20
20x20
25x15
25x15


Rear delts:

20x20
20x20
25x15
25x15


Dumbbell military press:

40x20
40x20
50x15
50x15


Barbell shrugs:

135x20 for 5 sets
 

MP33

Addicted to Softballfans
Chest 11/24


Barbell bench:

135x12
225x8
275x5
315x1
335x1
225x12


Incline barbell bench:

135x10
185x8
215x6
245x2
265x1
225x6
135x10


Dumbbell flat bench:

120x4
100x8
 

MP33

Addicted to Softballfans
Chest 12/1

Barbell flat bench:

135x12
225x8
275x5
315x1
325x2
225x12


Incline barbell bench:

135x10
185x8
215x6
245x2
265x1
225x7


Flat dumbbell bench:

70x20


Incline dumbbell bench:

50x15
 

MP33

Addicted to Softballfans
Back 12/2


Pull ups:

BW x 8 for 6 sets


Chest supported T-bar row:

90x8
100x8
110x8
120x8
130x5


Lat pull down:

140x8
160x8
180x8
200x8
210x8


Low row:

180x8
230x8
250x8
180x15


Bent over barbell row, overhand grip:

135x8
185x8
235x8
245x8


Bent over barbell row, underhand grip:

135x8
185x8
205x8


Reverse pull up, TRX thing:

BW x 15
 

MP33

Addicted to Softballfans
Legs 12/3


Squats:

55x12
105x5
145x5
195x5
235x5
285x5
325x3
375x1
395x1


Stiff leg deadlift:

165x8 for 4 sets


Donkey calf raise:

200x15
220x15
220x15
200x12
175x12
150x12
125x12
100x12
 

MP33

Addicted to Softballfans
Arms 12/4


Warmed up triceps push down w/bands:

3 sets of 10/arm


Barbell bicep curl:

45x12
95x8
115x8
125x8
130x7
100x8


Skull crusher:

100x8
120x8
140x8
150x7
110x8


Preacher curl:

50x6
60x6
70x6
80x6


Triceps push down w/straight bar:

70x6
80x6
90x6
100x6
110x6


Standing dumbbell curl, alternating:

55x6/arm
60x6/arm
65x6/arm
70x6/arm


Overhead triceps extension, w/ bands and rope attachment:

@100 at furthest x 8
@110 at furthest x 8
@120 at furthest x 8
@140 at furthest x 6


Seated inside curls:

50x8/arm
55x8/arm
60x8/arm


Single arm triceps push down, w/bands:

@35 at furthest x 8--underhand grip
@40 at furthest x 8--underhand grip
@50 at furthest x 8--overhand grip
@60 at furthest x 8--overhand grip


Dumbbell hammer curls:

30x12/arm
35x12/arm
40x12/arm


Bench dips:

BW x 25
 

MP33

Addicted to Softballfans
Shoulders 12/5


Lateral raise:

25x8
30x8
35x8
40x8
45x8
50x6


Rear delt:

25x8
30x8
35x8
40x8
45x8
50x6


Military dumbbell:

40x8
50x8
60x8
70x8
80x6


Barbell front raises, pull straight up:

45x8
75x8 for 4 sets
85x8


Barbell shrugs:

135x8
185x8
225x8
275x8
315x8
365x8
405x6
225x10
135x15


Dumbbell front raises, arms straight out:

20x8/arm
25x8/arm
30x8/arm
35x8/arm
 

MP33

Addicted to Softballfans
Chest 12/8

Barbell flat bench:

95x5
135x5
185x5
225x5
275x5
315x1
330x1
225x12


Incline barbell bench:

135x10
185x8
215x6
245x2
265x1
225x8


Flat dumbbell bench:

120x6
120x5


Incline dumbbell bench:

70x15
85x12
 

MP33

Addicted to Softballfans
Back 12/9


Pull ups:

BW x 8 for 6 sets


Chest supported T-bar row:

90x8
100x8
110x8
120x8
130x6


Lat pull down:

140x8
160x8
180x8
200x8
210x8
220x8


Lat pull down, low row attachment:

180x8
200x8
220x8
180x8


Bent over barbell row, overhand grip:

135x8
185x8
225x8
225x8


Bent over barbell row, underhand grip:

135x8
185x8
225x8


Reverse pull up, TRX thing:

BW x 20
 
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