Training log

[MP33]

Arms Thursday, 7/24

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:

70x10
80x10
90x10
100x10
110x10


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 7/26

Squats:

95x8
135x8
185x8
225x8

Leg Press, old school:

180x15 for 5 sets

Calves, on leg press:

180x15 for 5 sets


Was tired, did a test run of high carb and deplete water

 

[MP33]

Chest 7/28

Flat bench:

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


Incline bench:

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


Dumbbell bench:

120x4
120x4
100x8

Incline dumbbell:

65x8
75x8
85x7


Dumbbell fly's:

35x10

 

[MP33]

Back 7/29

Pull ups, BW +20:

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
205x8


Low row:

180x8
205x8
225x8
250x8
275x8


Barbell Row, overhand grip:

135x8
225x8
245x8


Barbell row, underhand grip:

135x8
185x8
225x8


Dumbbell row:

120x10/arm

 

[MP33]

Shoulders Wednesday 7/30


lateral raises, dumbbells, 30 second rest between sets:

35x6
35x6
40x6
40x6
40x6
45x6


Rear delts, dumbbells, 30 second rest between sets:

35X6
35x6
40x6
40x6
40x6
45x6


military press, dumbbells:

45x10
50x10
55x10
60x10
65x8
70x7



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 Thursday, 7/31

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:

70x10
80x10
90x10
105x10
120x10


Seated inside dumbbell curls:

60x8/arm for 3 sets


Triceps extension w/rope:

70x10 for 3 sets

 

[MP33]

Legs 8/3

Squats:

95x8
135x8
185x8
225x8
275x5
315x4
365x2
315x5
225x8


Stiff legged deadlift:

140x8 for 4 sets

Seated leg extensions:

70x12 for 4 sets

Laying leg curls:

30x12 for 4 sets

Walking dumbbell lunges:

35 in each hand x20 steps/leg for 4 sets

Donkey calf raises:

100x12
150x12
175x12
200x12
225x12
200x12
175x12
150x12

 

[MP33]

Chest 8/4

Flat bench:

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


Incline bench:

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


Dumbbell bench:

120x6
120x4
100x8

Incline dumbbell:

65x10
75x10
85x9


Dumbbell fly's:

40x10

 

[MP33]

Back 8/5

Pull ups, BW +20:

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



Chest supported T-Bar row:

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


Lat pull down:

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


Low row:

180x8
205x8
225x8
250x8
275x8


Barbell Row, overhand grip:

135x8
225x8
245x8


Barbell row, underhand grip:

135x8
185x8
225x8


Dumbbell row:

100x12/arm

 

[MP33]

Shoulders Wednesday 8/6


lateral raises, dumbbells:

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


Rear delts, dumbbells:

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


military press, dumbbells:

50x10
55x10
60x10
65x8
70x7



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


Arms:

Barbell curl:

95x12 for 4 sets

Triceps push down w/v-bar:

95x15 for 4 sets


Dumbbell curls:

60x8 for 3 sets


Triceps push down w/rope:

70x10 for 3 sets

 

[MP33]

Chest 8/11

Flat bench:

135x12
225x8
275x5
305x1
325x2
290x7


Incline bench:

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


Dumbbell bench:

90x15


Incline dumbbell:

70x15


Incline dumbbell fly's:

25x15

 

[MP33]

Back 8/5

Pull ups, BW:

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


Dumbbell row:

120/armx8 for 3 sets



Chest supported T-Bar row:

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


Lat pull down:

90x8
105x8
140x8
150x8
160x8
170x8
180x8
190x8


Lat pull down, behind neck:

90x10
110x10
120x10
140x10


Low row:

180x8
205x8
225x8
250x8



Barbell Row, overhand grip:

135x8
185x8
225x8


Barbell row, underhand grip:

135x8
185x8
225x8


Pull ups, wide grip:

BW x 12

 

[MP33]

Shoulders Wednesday 8/13


lateral raises, dumbbells:

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


Rear delts, dumbbells:

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


Barbell military press:

45x15
65x12
85x10
95x10
115x10
135x8
155x6


Barbell front extensions, hold bar at waist, and raise it, keeping arms extended:

45x12 for 4 sets



Barbell shrugs:

135x10
185x10
225x10
275x10


Iron cross:

10/armx10
15/armx10
20/armx10

 

[MP33]

Arms, 8/14

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


Skull Crusher:

95x10
115x10
135x10


Standing dumbbell curls:

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


Triceps pushdown w/ v-bar:

90x12 for 3 sets



Standing dumbbell hammer curl***

35x12/arm for 3 sets

Bench dip***

BW x 15 for 3 sets

*** supersets

 

[MP33]

Legs 8/15

Seated squats:

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


Walking lunges, barbell on back:

75x20 yards for 4 sets


Calf raises on leg press:

235x12 for 5 sets

 

[MP33]

Chest 8/18:

Flat bench:

135x12
225x8
275x5
305x1
325x2
295x5


Incline bench:

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


Dumbbell bench:

100x8
120x6


Incline dumbbell:

70x10
80x10


Incline dumbbell fly's:

35x10
40x10

 

[MP33]

Back 8/5

Pull ups, BW +20:

5 sets of 8, various grips


Dumbbell row:

120/armx8
140/armx8 for 2 sets



Chest supported T-Bar row:

90x8 for 4 sets


Lat pull down:

140x8
160x8
180x8
190x8
200x8


Lat pull down, behind neck:

90x12 for 4 sets


Low row:

180x8
205x8
225x8
250x8


Pull ups, wide grip:

BW x 10

 

[MP33]

Shoulders 8/20


Lateral raises:

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

Rear delts, seated on bench:

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


Dumbbell military press:

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


Front raises, barbell, straight up from waist to shoulders, varying grips:

45x8
75x8
85x8 for 4 sets
95x8


Barbell shrugs:

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


Iron cross:

20x10

 

[MP33]

Arms 8/21:

Dumbbell curls:

40x8
45x8
50x8
55x8
60x8
65x6

Triceps push down, v-bar:

50x10
70x10
80x10
90x10
100x10
110x10


Seated inside curls:

40x15 for 4 sets

Dips:

BW x 20 for 3 sets

 

[MP33]

Legs 8/22

Squats:

95x8
135x8
185x8
225x8
275x5
315x1
365x1
385x1


Deadlifts:

135x5
185x5
225x5
275x5

Leg extensions:

50x12 for 4 sets

Leg curls:

30x12 for 4 sets


Calf press:

235x15 for 5 sets

 

[MP33]

Chest 8/25

Flat bench:

135x12
225x8
275x5
315x1
330x2
225x12


Incline Bench:

135x10
185x8
215x5
245x1
270x1
225x8


Flat dumbbell:

120x6
100x8


Incline dumbbell:

65x12
75x10
85x8


Band fly's, @120 at farthest:

x20
x15
x15

 

[MP33]

Back 8/26

Pull ups, BW +20:

5 sets of 8, various grips

BW +40, wide grip, x 10


Dumbbell row:

120/armx8
140/armx8 for 2 sets



Chest supported T-Bar row:

90x8
100x8
110x8


Lat pull down:

140x8
160x8
180x8
200x8


Lat pull down, behind neck:

90x20 for 4 sets


Pull ups:

BW x 12

 

[MP33]

Shoulders 8/27


Lateral raises:

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

Rear delts, seated on bench:

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


Dumbbell military press:

40x10
50x10
60x10
70x10


Front raises, barbell, keeping arms almost straight out:

45x12 for 4 sets


Barbell shrugs:

135x12
185x10
225x10
275x10
315x10
225x15

 

[MP33]

Arms 8/28

warmed up with triceps push downs with bands, 3 sets of 10/arm

barbell curl:

overhand grip for warm up:

45 x 12

regular grip

95x8
115x8
135x8

Barbell skull crusher:

105x10
125x8
145x8


Preacher curl:

50x8
70x8
80x8


Triceps pushdown w/v-bar:

80x10
100x8
120x8

Seated inside dumbbell curl:

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


Triceps pushdown w/rope:

70x8
70x8
70x8


Standing hammer curls w/dumbbell:

35x20/arm
35x15/arm

Bench dips, feel on another bench:

BW x 35

 

[MP33]

Legs 8/29

Squats:

95x8
135x8
185x8
225x8
275x5
315x1
365x1
385x1


Deadlift:

135x5
185x5
225x5
275x5
315x4


Leg Extension:

40x15 for 4 sets


Leg Curl:

30x15 for 4 sets



Calf press:

270x15 for 5 sets

 

[MP33]

Chest 9/1


Flat bench:

135x12
225x8
275x6
315x1
330x3
225x12


Incline bench:

135x10
185x8
215x5
245x1
270x1
225x9


Dumbbell bench:

120x7
100x9

Incline dumbbell bench:

65x10
75x10
85x10


Band Fly's:

@160 at farthest point x 15 for 3 sets

 

[MP33]

Back 9/2


Pullups:

BW x 8
+40 x 8 for 5 sets


Chest supported T-bar row:

90x8
100x8
110x8
120x6


Lat pulldown:

140x8
160x8
180x8
200x8
210x8
220x7


Low row:

220x8 for 4 sets


Dumbbell row:

140x8/arm for 3 sets

 

[MP33]

Legs 9/3


Squats:

95x5
135x5
185x5
225x5
275x5
315x3
365x2
385x1


Deadlifits:

140x5
190x5
230x5
280x5
320x5


Calf press:

250x15 for 4 sets

 

[MP33]

Arms 9/4

warmed up with triceps push downs with bands, 3 sets of 10/arm

barbell curl:

overhand grip for warm up:

45 x 12

regular grip

95x8
115x8
135x8

Barbell skull crusher:

115x8
135x8
145x8


Dumbbell hammer curls:

50x8
55x8
60x8


Triceps pushdown w/rope:

70x8 for 3 sets


Seated inside curls:

45x10 for 3 sets


Bench dips, feet on another bench:

BW x 35

 

[MP33]

Shoulders 9/5

Lateral raises:

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


Rear delts:

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


Dumbbell military press:

40x10
50x8
60x8
70x8


Front barbell raises, arms straight out:

45x12 for 4 sets


Barbell shrugs:

135x8
185x8
225x8
275x8
315x8