Training log

[MP33]

Chest 9/8

Flat barbell bench:

135x10
225x8
275x5
315x1
330x3
225x12


Incline barbell bench:

135x10
185x8
215x6
245x1
270x1
225x8


Flat dumbbell bench:

120x7
100x9


Incline dumbbell bench:

65x12
75x12

 

[MP33]

Back 9/9


Pull ups:

BW x 8 for 3 sets


Lat pull down:

90x10
140x8
160x8
180x8
200x8


Lat pull down, low row attachment:


180x8
200x8 for 3 sets


Bent over barbell row, overhand grip:

140x10
190x8
230x8
230x8
140x12

 

[MP33]

Legs 9/10


Squats:

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


Deadlifts:

140x5
190x5
230x5
280x5


Calf press:

135x25 for 4 sets

 

[MP33]

Arms 9/11

Barbell curl:

45x12
95x8 for 3 sets

Triceps pushdown w/rope:

50x10 for 4 sets

Preacher curl:

50x8 for 3 sets

Dips:

BW x 12 for 3 sets

 

[MP33]

Shoulders 9/12


Lateral raises:

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


Rear delts:

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


Barbell military press:

45x15
65x10
85x8
105x8
115x8
135x8
145x6
155x6

Barbell shrugs:

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

 

[MP33]

Chest 9/15


barbell bench:

135x12
225x8
275x5
315x1
335x2
225x12


Incline barbell:

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


Flat dumbbell:

120x7
100x9

Incline dumbbell:

75x10
85x10

 

[MP33]

Back 9/16



Pull ups:

BW x 10 for 3 sets


Lat pull down:

90x10
140x8
160x8
180x8
200x8
210x8


Lat pull down, behind neck:

110x12
120x10
120x10
120x10

Chest supported t-bar:

60x15 for 4 sets

 

[MP33]

Shoulders 9/17


Lateral raises:

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


Rear delts:

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


Barbell military press:

45x15
65x10
85x8
95x8
115x8
135x8
145x6
155x6

Barbell shrugs:

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


Iron cross:

15x20

 

[MP33]

Arms 9/11

Barbell curl:

45x12
95x8
115x8
125x8


Triceps pushdown w/straight bar:

50x10
70x10
90x10
110x10


Preacher curl:

50x8 for 3 sets


Dips:

BW x 12 for 3 sets

 

[MP33]

Chest 9/29

Flat barbell bench:

135x10
225x8
275x6
315x1
335x2
230x12


Incline barbell bench:

135x10
185x8
215x6
245x1
270x1
225x8


Flat dumbbell bench:

120x7
100x7


Incline dumbbell bench:

65x12
75x8

 

[MP33]

Back 9/30


Pull ups:

BW x 8
+20 x 8 for 5 sets


Dumbbell row:

140x8/arm
150x6/arm for 2 sets


Lat pull down:

90x10
140x8
180x8
200x8


Lat pull down, low row attachment:


180x8 for 4 sets


Low Row:

180x8
230x8
200x8


Chest supported T-Bar row, wide grip:

70x8 for 4 sets

 

[MP33]

Legs 10/1


Squats:

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


Stiff leg deadlifts:

140x8 for 4 sets

Deadlifts:

140x5
230x5
280x5


Calf press:

225x12 for 5 sets

 

[MP33]

Arms 10/2


Warmed up with triceps pushdown w/ bands:

3 sets of 10/arm


barbell curls:

45x12 w/ overhand grip to warm up
95x8
115x8
125x8


Skull crusher:


105x8
125x8
145x8


Dumbbell curls:

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


Triceps push down w/v-bar:

70x8
90x8
110x8


Preacher curl:


50x8
70x8
80x6


Triceps pushdown w/rope:

50x8
70x8
80x8


Seated inside curls:

45x12/arm for 2 sets


Single arm triceps pushdown:

25x12/arm for 3 sets


Dumbbell hammer curls:

25x15

 

[MP33]

Shoulders 10/3


Lateral raises:

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


Rear delts:

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


Dumbbell military press:

40x8
50x8
60x8
70x8


Barbell shrugs:

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


Iron cross:

15x20

 

[MP33]

Chest 10/6


Barbell bench:

135x12
225x8
275x5
315x1
335x2
225x12


Incline bench:

135x10
185x8
215x6
245x1
270x1
225x7


Flat dumbbell bench:

120x6
120x7

Incline dumbbell:

70x15
70x12

 

[MP33]

Back 10/7


Pull ups:

BW x 8 for 7 sets


Lat pull down:

90x10
140x8
180x8
200x8
210x8


Lat pull down w/ low row attachment:

180x8 for 4 sets

Chest supported T-Bar row, wide grip:

70x8 for 4 sets


Dumbbell row:

140x8/arm for 2 sets
190x5/arm

 

[MP33]

Legs 10/8


Squats:

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


Stiff leg deadlift:

140x8 for 4 sets


Calf press:

225x12 for 5 sets

 

[MP33]

Arms 10/9


Warmed up with triceps pushdown w/bands:

3 sets of 10/arm


Barbell curls:

45x10
95x8
115x8
135x6


Skull crusher:

115x8
135x8
145x7


Dumbbell curls:

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


Overhead triceps extensions w/bands:


@120 at farthest point x10 for 3 sets


Preacher curls:

55x8
60x8
65x8


Triceps pushdown w/straight bar:


60x10
70x10
80x10


Dumbbell curls, arms out like a V:

25x8/arm
30x8/arm
35x8/arm


Single arm triceps pushdown, w/bands reverse grip:


@40 at farthest point x 10 for 3 sets

 

[MP33]

Shoulders 10/10


Lateral raises:

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


Rear delts:

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


Barbell military press:

45x15
95x8
105x8
115x8
135x8
145x6
155x6

Barbell shrugs:

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


Iron Cross:

15x12 for 2 sets

 

[MP33]

Chest 10/13


Barbell bench:

135x12
225x8
275x5
315x1
335x2
225x12


Incline bench:

135x10
185x8
215x5
245x1
270x.5


Flat dumbbell bench:

120x6
120x4

Incline dumbbell:

60x10
60x12
60x12

 

[MP33]

Back 10/7


Pull ups:

BW x 8 for 7 sets


Dumbbell row:

140x8/arm
190x5/arm for 2 sets


Chest supported T-Bar row, wide grip:

70x8
80x8
90x8
100x8



Lat pull down:

140x8
160x8
180x8
200x8


Barbell rows, overhand grip:

135x10
225x10


Barbell rows, underhand grip:

135x10
185x10

 

[MP33]

Legs 10/15


Squats:

105x8
145x6
195x5
235x5
285x5
325x2
375x1


Stiff leg deadlift:

140x8 for 4 sets


Calf press:

180x15 for 5 sets

 

[MP33]

Shoulders 10/17


Lateral raises:

25x8
30x8
35x8
40x8
45x8


Rear delts:

25x8
30x8
35x8
40x8
45x8


Barbell military press:

45x15
95x8
105x8
115x8
135x8
145x6
155x6

Barbell shrugs:

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


Iron Cross:

15x12 for 2 sets

 

[MP33]

Chest 10/20


Barbell bench:


95x5
135x5
185x5
225x5
275x5
315x2
325x1
225x12


Incline bench:

135x10
185x8
215x6
245x3
265x2


Flat dumbbell bench:

50x25

Incline dumbbell:

50x20

 

[MP33]

Back 10/21


Pull ups:

BW x 8 for 6 sets


Dumbbell row:

140x8/arm for 3 sets



Chest supported T-Bar row, wide grip:

70x8
80x8
95x8
105x8


Lat pull down:


140x8
180x8
200x8
210x8


Low row:

210x8
230x8
250x8


Pull ups, wide grip:

BW x 10

 

[MP33]

Legs 10/22


Squats:

100x15
140x15
190x15
230x15
280x8
320x3
370x1


Stiff leg deadlift:

140x8 for 4 sets


Calf press:

270x12 for 5 sets

 

[MP33]

Arms 10/23


Warmed up with triceps pushdown w/bands:

3 sets of 10/arm


Curl bar curls:

20x10
70x8
90x8
110x8
135x8


Skull crusher:

115x8
135x8
145x7


Dumbbell hammer curls:

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



Triceps pushdown w/straight bar:


70x8
90x8
110x8



Seated inside curls:

50x8/arm for 3 sets


Triceps pushdown w/rope:


70x8 for 3 sets



Dumbbell curls, arms out like a V, seated on incline bench:

20x15/arm for 3 sets


Dips:

BW x 15 for 3 sets

 

[MP33]

Shoulders 10/24


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 out:

45x10 for 4 sets



Barbell shrugs:

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


Iron Cross:

15x15

 

[MP33]

Chest 10/27


Barbell bench:

135x12
225x8
275x6
315x1
325x2
225x12


Incline bench:

135x10
185x8
215x5
245x1
225x8
135x20


Flat dumbbell bench:

60x25

Incline dumbbell:

60x20

 

[MP33]

Back 10/29


Pull ups:

BW x 8 for 6 sets



Chest supported T-Bar row, wide grip:

90x8
100x8
110x8
120x8
130x4


Low row:

180x8
200x8
220x8
240x8


Lat pull down:


180x8 for 4 sets



Chest supported dumbbell row, both arms at same time:


55x15
60x15