Training log

[MP33]

Back yesterday

Pullups:
5 sets of 6, various grips
1 set with 50x7, standard grip

Standard barbell rows:
135x10
185x10
225x8
275x5

Seated rows with bands, not sure on weight, 3 sets of 10

lat pulldowns with bands, 3 sets of 10, not sure on weight

Underhand grip barbell rows:
135x10
155x10
185x8
205x8

 

[MP33]

Legs

Squats

Narrow stance, feet about 10" apart:
135x12

Wide/normal stance:
135x12

Narrow:
225x8

Wide:
225x8

Narrow:
275x6

Wide:
275x6

Wide:
315x4

Stiff legged deadlifts:

4 sets of 135x8


Deadlifts:
135x6
225x6
275x3

Calf:

donkey raises:
body + 100, 4 sets of 12

 

[MP33]

Arms today

warmed up triceps with band pushdowns, single arm, 3 sets x 8

Barbell bicep curls:

warmed up with bar, overhand grip, 12 reps

normal grip:
85x10
105x8
125x7

Skull crusher:
95x10
115x10
135x8

hammer curls with bar and 40lbs of chains:

chains + 20x10
chains + 30x8
chains + 40x7

dips:

body weight x 10
+45x10 for 2 sets


inside curls, seated:

45x8 each arm for 3 sets

bench dips, with feet on another bench:

body weight x 30

 

[MP33]

Shoulders Friday, 11/22

lateral raises, dumbbells:

25x8
30x8
35x6
40x6
45x4

Rear delts, dumbbells:

25x8
30x8
35x6
40x6
45x4

military press, dumbbells:

45x10
55x10
65x8
75x8

front raises, barbell:

barbell only x 10
55x8 for 3 sets

barbell shrugs, front:

135x12
225x10
275x10
315x8

 

[MP33]

Chest

Flat bench:
135x12
225x8
265x3
295x1
305x2

Incline bench:
135x12
185x8
225x3
245x1
255x2

Dumbbell bench:
100x6

Incline Dumbbell bench:
85x6

Dumbbell fly:
35x10

Incline dumbbell fly:
25x10

 

[MP33]

I did back, legs, and shoulders last week, just didn't log it

 

[MP33]

Chest yesterday, 12/2

Flat bench:
135x12
225x8
265x3
295x1
310x1
275x5

Incline bench:
135x12
185x8
225x4
245x2
265x1
225x5

Dumbbell bench:
100x8

Incline Dumbbell bench:
85x8

Dumbbell fly:
40x10

Incline dumbbell fly:
35x10

 

[MP33]

Back

Pullups:
5 sets of 6, bodyweight. various grips
standard grip, bodyweight + 45 x7

Barbell Row:
135x10
185x10
225x8
275x6

Head supported dumbbell rows:
50x8, 50 in each hand
55x8
60x8

Underhand grip barbell rows:
135x10
185x10
205x8
225x6

Low row with bands and rope, 3 sets of 10

 

[MP33]

Legs

Squats, non seated, regular stance, little below 90*

95x8
135x8
225x6
275x4
315x3
335x2


Stiff legged deadlifts:

3 sets of 135x8


Deadlifts:
135x5
185x5
225x3
275x2

 

[MP33]

Arms yesterday

warmed up triceps with band pushdowns, single arm, 3 sets x 8

Barbell bicep curls:

warmed up with bar, overhand grip, 12 reps

normal grip:
85x10
120x8
130x7

Skull crusher:
95x10
125x10
145x8

dumbbell curls:

45x8
50x8
55x8



band pushdowns with rope:

3 sets of 12


band curls with rope:

3 sets of 12

bench dips, with feet on another bench:

body weight x 30

 

[MP33]

Shoulders

lateral raises, dumbbells:

30x6 for 4 sets, 30 sec rest
35x6 for 2 sets, 30 sec rest


Rear delts, dumbbells:

30x6 for 4 sets, 30 sec rest
35x6 for 2 sets, 30 sec rest

front raises, dumbbells:

25x6 for 4 sets, 30 sec rest
30x6 for 2 sets, 30 sec rest


military press, dumbbells:

40x12
45x12
50x12
55x12

front raises, pull bar straight up from waist to shoulders, barbell:

barbell only x 15 for 2 sets
barbell w/bands x 15

barbell shrugs, with bands:

135x10
185x10
225x8
275x5

 

[MP33]

Chest

Flat bench:
135x12
225x8
275x3
305x1
315x1
335x1

Incline bench:
135x12
185x8
225x5
255x1
275x1


Dumbbell fly:
40x8

Incline dumbbell fly:
30x8

 

[MP33]

Back

Pullups:
5 sets of 6, bodyweight. various grips
standard grip, bodyweight + 45 x7

Barbell Row:
135x10
185x10
225x8
265x6
285x6

dumbbell rows:
90x8
100x7
130x3

Underhand grip barbell rows:
135x10
185x10
205x8
225x6

Low row with bands and rope, 3 sets of 10

Inverted pull ups:

3 sets of 8, various rips, feet about 2' off the ground on a bench

 

[MP33]

Legs

Squats, non seated, regular stance, little below 90*

95x12
135x8
185x8
225x6
275x6
315x3
345x2


Stiff legged deadlifts:

4 sets of 135x8


Deadlifts:
135x5
225x5
275x3

 

[MP33]

Arms

warmed up triceps with band pushdowns, single arm, 3 sets x 8

Barbell bicep curls:

warmed up with bar, overhand grip, 12 reps

normal grip:
85x10
120x8
130x7

Skull crusher:
95x10
125x10
145x8

dumbbell curls:

50x8
55x8
60x8



band pushdowns with rope:

3 sets of 12


inside dumbbell curls:

40x8 for 3 sets

bench dips, with feet on another bench:

body weight x 30

 

[MP33]

Shoulders

lateral raises, dumbbells:

30x6 for 3 sets, 30 sec rest
35x6 for 3 sets, 30 sec rest


Rear delts, dumbbells:

30x6 for 3 sets, 30 sec rest
35x6 for 3 sets, 30 sec rest

front raises, dumbbells:

25x6 for 3 sets, 30 sec rest
30x6 for 3 sets, 30 sec rest


military press, dumbbells:

45x12
50x12
55x12
60x12

front raises, pull bar straight up from waist to shoulders, barbell:

barbell only x 15 for 3 sets


barbell shrugs:

135x10
185x10
225x8
275x7
315x5
225x10

 

[MP33]

Chest

Flat bench:
135x12
225x8
265x4
305x1
315x1
275x5


Incline bench:
135x12
185x8
225x5
245x4
215x7


Dumbbell bench:
70x20

Incline dumbbell:
60x15

 

[MP33]

Back

Pullups:
5 sets of 6, bodyweight. various grips
standard grip, bodyweight + 45 x8

Barbell Row:
135x10
185x10
225x10
275x8
295x6

dumbbell rows:
90x8
100x8

head supported dumbbell rows:
60x8 for 2 sets, both arms at once

Underhand grip barbell rows:
135x10
185x10
205x8
225x8

 

[MP33]

Legs

Squats, non seated, regular stance, little below 90*

95x8
135x8
185x8
225x8
275x6
315x3
345x1


Stiff legged deadlifts:

4 sets of 135x8


Deadlifts:
135x5
225x5
275x2
315x1

 

[grubd]

Why did you choose to deadlift, day after back work?

 

[MP33]

Why did you choose to deadlift, day after back work?

Just decided to do it with legs. Not trying to be a power lifter, or have a massive deadlift, just adding something in there that is a quality lift.

 

[MP33]

Arms today

warmed up triceps with band pushdowns, single arm, 3 sets x 8

Barbell bicep curls:

warmed up with bar, overhand grip, 12 reps

normal grip:
95x10
115x8
130x5

Skull crusher:
100x10
125x8
150x7

Dumbbell curls:

50x8
55x8
60x8

dips:

body weight x 10
+45x10
+70 x 10


Band curls with rope:

3 sets of 10

Band triceps pushdown with rope:

3 sets of 10

inside curls, seated:

45x8 each arm for 3 sets

bench dips, with feet on another bench:

body weight x 30

 

[MP33]

Shoulders and Calves

lateral raises, dumbbells:

30x6 for 2 sets, 30 sec rest
35x6 for 3 sets, 30 sec rest
37.5x6

Rear delts, dumbbells:

30x6 for 2 sets, 30 sec rest
35x6 for 3 sets, 30 sec rest
37.5x6

front raises, dumbbells:

25x6 for 2 sets, 30 sec rest
30x6 for 3 sets, 30 sec rest
32.5x6

military press, dumbbells:

45x12
50x12
55x12
60x12

front raises, pull bar straight up from waist to shoulders, barbell:

barbell plus bands x 15 for 3 sets


barbell shrugs with bands:

135x12
185x10
225x8
275x6
315x4
135x12

Calves

Donkey raises:

+100x15
+150x15
+150x10

 

[MP33]

Chest last night

Flat bench:
135x12
225x8
265x4
305x1
315x1
275x4


Incline bench:
135x12
185x8
225x5
245x3
225x4


Dumbbell bench:
90x7
90x7

Incline dumbbell:
70x7
70x7

 

[MP33]

Back 12/24

Pullups:
5 sets of 6, bodyweight. various grips
standard grip, bodyweight + 45 x8

Barbell Row:
135x10
185x10
225x10
275x8
295x6

Lat pulldowns with bands, approx. 180 lbs at the bottom:

4 sets of 8



Underhand grip barbell rows:
135x10
185x10
205x8
225x8

Inverted rows w/ feet on blocks, about 18" off ground:

4 sets of 8

 

[MP33]

Legs 12/25

Squats, non seated, regular stance, little below 90*

95x8
135x8
185x8
225x6
275x4
315x1
345x1
225x6

Stiff legged deadlifts:

4 sets of 135x8


Deadlifts:
135x5
225x5
315x1

Calves, donkey raises:

100x15
150x15 for 4 sets

 

[MP33]

Arms today

warmed up triceps with band pushdowns, single arm, 3 sets x 8

Barbell bicep curls:

warmed up with bar, overhand grip, 12 reps

normal grip:
95x10
115x8
125x8

Skull crusher:
100x10
125x8
150x7

Dumbbell curls:

50x8
55x8
60x6

dips:

body weight x 10
+45x10
+90x10


Band curls with rope:

3 sets of 10

Band triceps pushdown with rope:

3 sets of 10

inside curls, seated:

45x8 each arm for 3 sets

bench dips, with feet on another bench:

body weight x 30

 

[MP33]

Shoulders

lateral raises, dumbbells:

30x6 for 3 sets, 30 sec rest
35x6 for 3 sets, 30 sec rest


Rear delts, dumbbells:

30x6 for 3 sets, 30 sec rest
35x6 for 3 sets, 30 sec rest

front raises, dumbbells:

25x6 for 3 sets, 30 sec rest
30x6 for 3 sets, 30 sec rest


military press, dumbbells:

45x12
50x12
55x12
60x12

front raises, pull bar straight up from waist to shoulders, barbell:

barbell only x 15 for 3 sets


barbell shrugs:

135x10
185x10
225x8
275x7
315x5
225x10

 

[MP33]

Doing 1 rep max this week on flat bench, squats, and deadlift. No spotter this week. Will update every 3 months.

Weight-- 184.4

12/30/13

Flat bench--- 325. was 295 10/1

12/31/13

Dead lift-- 350. Never did a max on it, only started doing them about a month ago

1/1/14

Squat-- 350. Never really done 1RM for regular squats

 

[MP33]

Chest today

Flat bench:

135x10
225x5
275x2
300x1
315x1
325x1 <--- 1RM
275x5

Incline bench:

135x10
185x7
225x2
135x10

Flat dumbbell fly's:

35x10 for 2 sets