Training log

[MP33]

Arms

warmed up triceps with band pushdowns, single arm, 3 sets x 10

Barbell bicep curls:

warmed up with bar, overhand grip, 12 reps

normal grip:

85x10
105x10
125x10
100x10

Skull Crusher:

95x12
115x12
135x12
115x12

Standing dumbbell curls:

50x10/arm for 4 sets


Triceps pushdown w/ rope:

50x12 for 4 sets


Hammer dumbbell curls:

30x10 for 4 sets


Triceps extension w/band:

@40 at farthest point, 4 sets of 12/arm

 

[MP33]

Legs

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

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


Stiff legged dead lift:

140x8 for 3 sets

Old school leg press:

90x20 for 4 sets

Calf raises on leg press:

90x20 for 4 sets

 

[MP33]

Chest

Flat bench:

135x10
185x8
225x6
275x5
305x1
325x3
285x7


Incline bench:

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


Dumbbell bench:

100x8
100x8

Incline dumbbell:

70x10
80x10

 

[MP33]

Back

Pull ups, BW +25:
5 sets of 8, various grips
wide grip, pulling to one side, 2 sets of 3/side



Dumbbell row:

100x8/arm
120x8/arm
140x8/arm
150x6/arm

Chest supported T-Bar row:

70x8
95x8
105x8
95x8
70x8
45x8


Underhand grip barbell row:

185x8 for 3 sets

Barbell row:

185x8
225x8 for 2 sets

Inverted pull ups w/ TRX straps:

16 for 1 set


Pull ups, wide grip:

bodyweight x 8

 

[MP33]

Shoulders

military press, dumbbells:

40x10
50x10
60x10
70x6
80x5
55x12


lateral raises, dumbbells:

20x8
25X8
30x8
35x8
40x8
45x8
50x6


Rear delts, dumbbells:

20x8
25X8
30x8
35x8
40x8
45x8
50x6


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

45x10
65x10
75x10 for 4 sets
85x10


barbell shrugs:

135x10
185x10
225x10
275x10
315x10
365x8
225x12

 

[MP33]

Arms

warmed up triceps with band pushdowns, single arm, 3 sets x 10

Barbell bicep curls:

warmed up with bar, overhand grip, 12 reps

normal grip:

95x8
115x8
130x8
110x8

Skull Crusher:

100x8
120x8
140x8
130x8

Standing dumbbell curls:

60x8/arm
65x8/arm
70x8/arm
55x8/arm


Triceps pushdown w/ v-bar:

70x10
95x10
110x10
70x10


Seated inside dumbbell curls:

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


Triceps extension w/bands and rope:

@80 at farthest point x 10
@100 at farthest point x 10
@120 at farthest point x 10


Standing hammer curls:

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

Triceps extension w/bands:

underhand grip
@40 at farthest point x 12/arm for 2 sets

overhand grip
@55 at farthest point x 12/arm for 2 sets

 

[MP33]

Legs, only had 30 minutes today

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

95x8
135x8
185x8
225x8
275x8
315x4
365x1
225x10


*Calf raises on leg press:

135x20 for 5 sets


*Old school leg press:

135x15 for 4 sets



*did supersets on leg press with presses and calf raises, with 1 extra on calves

 

[MP33]

Chest

Flat bench:

135x10
185x8
225x6
275x5
305x1
325x2
285x8


Incline bench:

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


Dumbbell bench:

100x6
120x5
100x8

Incline dumbbell:

65x12
75x12
85x10

 

[MP33]

Back yesterday, 6/24

Pull ups, BW +25:
5 sets of 8, various grips
wide grip, pulling to one side, 2 sets of 3/side



Dumbbell row:

100x8/arm
120x8/arm
140x8/arm

Chest supported T-Bar row:

45x10
70x10
80x10
95x10
105x10
115x10
80x10

Low row:

100x12
125x12
150x12
175x12
200x12

Lat pull down, wide grip, 3 seconds down, 3 seconds up:

90x15, for 4 sets

Pull ups, wide grip:

BWx12

 

[MP33]

Shoulders

military press, dumbbells:

40x12
50x10
60x8
70x6
80x6
65x12


lateral raises, dumbbells:

20x8
25X8
30x8
35x8
40x8
45x8
50x6


Rear delts, dumbbells:

20x8
25X8
30x8
35x8
40x8
45x8
50x6


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

45x10
65x10
75x10 for 4 sets
85x10


barbell shrugs:

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

 

[MP33]

Arms

warmed up triceps with band pushdowns, single arm, 3 sets x 10

Barbell bicep curls:

warmed up with bar, overhand grip, 12 reps

normal grip:

95x8
115x8
135x8
120x8

Skull Crusher:

100x10
120x10
140x10
130x10

Standing dumbbell curls:

60x8/arm
65x8/arm
70x8/arm
55x8/arm


Triceps pushdown w/ v-bar:

70x10
80x10
90x10
100x10
110x9

Seated inside dumbbell curls:

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


Triceps pushdown w/rope:

70x8 for 3 sets


Standing hammer curls:

30x15/arm for 2 sets

Bench dips:

BWx30

 

[MP33]

Legs

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

95x8
135x8
185x8
225x8
275x8
315x3
365x2
315x6


Laying hamstring curl machine:

30x12
40x10
50x10
60x10

Seated leg extensions:

60x10
70x10
80x10
90x10


*Calf raises on leg press:

135x20 for 5 sets


*Old school leg press:

135x15 for 4 sets



*did supersets on leg press with presses and calf raises, with 1 extra on calves

 

[MP33]

Chest

Flat bench:

135x10
185x8
225x6
275x4
305x1
325x3
290x7


Incline bench:

135x10
185x8
215x6
245x1
265x3
225x8


Dumbbell bench:

100x8
100x8

Incline dumbbell:

70x12
80x10

 

[MP33]

Back

Pull ups, BW +25:
5 sets of 8, various grips
wide grip, pulling to one side, 2 sets of 3/side



Dumbbell row:

100x8/arm
120x8/arm
140x8/arm
150x8/arm

Chest supported T-Bar row:

90x8
100x8
110x8
120x8

Low row:

145x10
190x10
215x10
225x10

Pull ups:

BW x 12

 

[MP33]

Shoulders

military press, dumbbells:

40x10
50x10
60x10
70x8
80x6
65x10


lateral raises, dumbbells:

20x8
25X8
30x8
35x8
40x8
45x8
50x6


Rear delts, dumbbells:

20x8
25X8
30x8
35x8
40x8
45x8
50x6


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

45x10
65x10
85x10 for 4 sets
95x10


barbell shrugs:

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

 

[MP33]

Arms

warmed up triceps with band pushdowns, single arm, 3 sets x 10

Barbell bicep curls:

warmed up with bar, overhand grip, 12 reps

normal grip:

95x8
115x8
135x8
120x8

Skull Crusher:

100x8
120x8
140x8
130x8

Standing dumbbell curls:

60x8/arm
65x8/arm
70x8/arm
55x8/arm


Triceps pushdown w/ v-bar:

70x10
95x10
105x10
115x10
100x12


Seated inside dumbbell curls:

60x8/arm for 3 sets


Triceps extension w/rope:

70x10 for 3 sets

 

[MP33]

Legs, 7/4/14


Squat:

95x8
135x8
185x8
225x6
275x3
315x3
365x1
315x6
225x8

Stiff leg deadlift:

135x8 for 4 sets

Leg extension machine:

70x8
80x8
90x8
100x8

Leg curl machine laying:

40x8
50x8
60x8
70x8

Calves:

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

 

[MP33]

Chest

Flat bench:

135x12
185x8
225x8
275x4
305x1
325x3
290x6


Incline bench:

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


Dumbbell bench:

100x8
120x6

Incline dumbbell:

70x10
80x10

 

[MP33]

Back

Pull ups, BW +25:
5 sets of 8, various grips
wide grip, pulling to one side, 2 sets of 3/side



Dumbbell row:

100x8/arm
120x8/arm
140x8/arm
150x8/arm

Chest supported T-Bar row:

90x8
100x8
110x8
90x8

Lat pull down:

135x8
145x8
155x8
165x8


Low row:

165x8
190x8
200x8
225x8

Pull ups:

BW x 10

 

[MP33]

Shoulders

military press, dumbbells:

40x10
50x10
60x10
70x8
80x6
65x10


lateral raises, dumbbells:

20x8
25X8
30x8
35x8
40x8
45x8
50x6


Rear delts, dumbbells:

20x8
25X8
30x8
35x8
40x8
45x8
50x6


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

65x10
75x10
85x10 for 5 sets
95x10


barbell shrugs:

135x10
185x10
225x10
275x10
315x10
365x10
315x6

 

[MP33]

Arms

warmed up triceps with band pushdowns, single arm, 3 sets x 10

Barbell bicep curls:

warmed up with bar, overhand grip, 12 reps

normal grip:

95x8
115x8
135x8
125x8

Skull Crusher:

100x10
120x10
140x10
130x10

Standing dumbbell curls:

60x8/arm
65x8/arm
70x8/arm
55x8/arm


Triceps pushdown w/ v-bar:

90x10
100x10
110x10
120x10
100x10


Seated inside dumbbell curls:

60x8/arm for 3 sets


Triceps extension w/rope:

70x10 for 3 sets


Standing dumbbell hammer curl***

35x12/arm for 3 sets

Bench dip***

BW x 15 for 3 sets

*** supersets

 

[MP33]

Legs

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

95x8
135x8
185x8
225x8
275x6
315x4
365x2
315x6
225x8

Laying hamstring curl machine:

40x8
50x8
60x8
70x8

Seated leg extensions:

70x8
80x8
90x8
100x8


*Calf raises on leg press:

180x15 for 5 sets


*Old school leg press:

180x12 for 4 sets



*did supersets on leg press with presses and calf raises, with 1 extra on calves

 

[MP33]

Chest

Flat bench:

135x12
225x8
275x5
305x1
325x3
290x6


Incline bench:

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


Dumbbell bench:

100x8
120x4
120x3

Incline dumbbell:

70x8
80x6
90x6

Band fly's:

@100 at farthest, 6 sets of 10

 

[MP33]

Back

Pull ups, BW +25:

5 sets of 8, various grips
wide grip, pulling to one side, 2 sets of 4/side



Chest supported T-Bar row:

45x8
70x8
80x8
90x8
100x8
110x8


Lat pull down:

90x8
135x8
160x8
170x8
180x8
190x8


Lat pull down, behind neck:

135x8 for 3 sets


Low row:

135x10
165x10
180x8
225x8
250x8


Dumbbell row:

90x15/arm

 

[MP33]

Shoulders


lateral raises, dumbbells, 30 second rest between sets:

35x6
35x6
35x6
40x6
40x6
40x6


Rear delts, dumbbells, 30 second rest between sets:

35X6
35x6
35x6
40x6
40x6
40x6


military press, dumbbells:

45x10
50x10
55x10
60x10
65x10
70x8



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

45x10
75x10
85x10 for 5 sets
95x10


barbell shrugs:

135x10
185x10
225x10
275x10
315x10
365x10
315x10
225x10

 

[MP33]

Arms

warmed up triceps with band pushdowns, single arm, 3 sets x 10

Barbell bicep curls:

warmed up with bar, overhand grip, 12 reps

normal grip:

95x8
115x8
135x8
125x8

Skull Crusher:

105x10
125x10
145x10
125x10

Standing dumbbell curls:

60x8/arm
65x8/arm
70x8/arm


Triceps pushdown w/ v-bar:

95x10
105x10
115x10
125x10


Seated inside dumbbell curls:

60x8/arm for 3 sets


Triceps extension w/rope:

70x10 for 3 sets


Standing dumbbell hammer curl***

35x12/arm for 3 sets

Bench dip***

BW x 15 for 3 sets

*** supersets

 

[MP33]

Legs

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

95x8
135x8
185x8
225x8
275x6
315x5
365x3
225x8


Stiff legged dead lift:

140x8 for 4 sets


*Calf raises on leg press:

90x20 for 5 sets


*Old school leg press:

90x40 for 4 sets



*did supersets on leg press with presses and calf raises, with 1 extra on calves

 

[MP33]

Chest

Flat bench:

135x12
225x8
275x5
305x1
325x3
290x6


Incline bench:

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


Dumbbell bench:

120x6
100x8

Incline dumbbell:

90x6
80x7


Dumbbell fly's:

35x10

 

[MP33]

Back yesterday, 7/22

Pull ups, BW:

5 sets of 8, various grips
wide grip, pulling to one side, 2 sets of 4/side



Chest supported T-Bar row:

45x8
70x8
80x8
90x8
95x8
105x8
115x8


Lat pull down:

135x8
160x8
170x8
180x8
190x8
195x8
205x6


Low row:

160x8
180x8
205x8
225x8
250x8


Barbell Row, overhand grip:

135x8
185x8
225x8


Barbell row, underhand grip:

135x8
185x8
225x8


Dumbbell row:

100x15/arm


Pull up, wide grip:

BWx10

 

[MP33]

Shoulders Wednesday 7/23


lateral raises, dumbbells, 30 second rest between sets:

35x6
35x6
35x6
40x6
40x6
40x6


Rear delts, dumbbells, 30 second rest between sets:

35X6
35x6
35x6
40x6
40x6
40x6


military press, dumbbells:

45x10
50x10
55x10
60x10
65x10
70x8



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

45x10
75x10
85x10 for 5 sets
95x10


barbell shrugs:

135x10
185x10
225x10
275x10
315x10
365x10
315x10