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12月30日 Training Log 2008PR-Bench 190x8 PR-Deadlift 252x8 PR-Squat 247x4 X1 205lbs X1 315lbs X1? 12/28/08 Going back to old school lifting for a while. Deads 220x8 Cable Rows 130x10 Lat Pulldown 110x10 Curls Incline DB's 25/30x10 12/18/08 W1-D1 DB Bench 50x8 5-4 Mach Mil Press 95x8 5-3 DB Tri Ext 45x10 Wide Chins 12-5-4 Cable Row 140x8 12/14/08 W6-D3 Drag Curls 85x10 4-3 RG Preacher 55x10 Toe Press Leg Curls 95x10 5-3 Free Squat 210x6 12/10/08 W6/D2 Inc Bench Smith 155x8 5-3 Mil Press Smith 125x8 5-3 Inc Skull Crushers 55x8 then Close Grip Finisher 2x20 NG Chins 12-7-5 DB Shrugs 35-40-50x10 12/3/08 Alt DB Curls 30x8 35x8 40x5 Too heavy Too much cheating 35xburnout RG Cable Curls 60x8 Seated Calf 50x8 60x8 Full Deads 275x4 Would have done 1 more rep or two if my back was feeling 100% 11/30/08 Chest Press 255x8 5-3 Mil DB Press 40x8 3-2 Close Grip Bench Smith 140x8 5-3 Wide Pull Ups 10-8-4 Smith Row 195x8 a little too heavy 11/25/08 Preacher Curls 65x8 6-4 Pin Wheels 45x8 Toe Press 110x8 /w holds Leg Curls 95x8 6-4 Leg Press 320x8 230x20 11/23/08 DB Bench 65x8 5-3 Machine Mil Press 125x8 5-3 EZ Bar Tri Ext 55x8 Wide Chins 10-6-5 Abs Cable Row 160x10 11/20/08 Incline Bench 150x8 4-2 Mil Press 125x7 4-5 Inc Skull Crushers 55x6 3 NG Chins 14-6-4 DB Shrugs 45x10 11/17/08 Alt DB Curls 35x10 40x6 40x2 35 to fail - Need to back down on these. RG One Arm Cable Curls 35x10 40x10 50x8 Seated Calves 40x8 50x8 12sec holds Stiff Deads 135x10 180x8 225x8 - Abs in between sets Hurt my back / put me down for a while 11/5/08 Chest Press 150x8 180x6 245x8 5-3 Mil DB Press 35x6 40x4 45x5 3-3 Too heavy Close Grip Bench Smith 95x8 115x6 135x8 5-3 Wide Grip Pull Ups 15-5-3 Smith Row 115x6 135x6 185x8 Got The Sickness 10/29/08 Preacher Curls 45x2x8 60x8 5-3 Pin Wheels 35x8 45x8 Toe Press w/holds 50x8 100x8 Leg Curls 50x8 65x6 80x8 6-3 Leg Press 8+20 x8 10/26/08 Flat DB Bench 35x8 45x6 60x8 5-3 stretch UR Row 45x8 65x6 85x8 5-3 EZ Bar Tie Ext 35x8 45x6 50x8 5-3 Wide Chins 10-6-3 Cable Row 70x8 100x6 150x8 3-2 10/21/08 Worked out late didn't do RP's BB Drag Curls 45x10 65x8 80x8 RG Preacher Curls 40x10 45x8 50x10 Toe Press 50x8 70x8 12sec holds Leg Curl 50x10 65x6 80x10 Free Squats 135x8 160x6 190x8 10/18/08 Inc Bench Smith 95x10 115x6 145x8 5-3 Mil Press Smith 80x10 95x6 120x8 4-3 NG Chins 12-4-3 UH Rows 115x8 125x6 150x8 5-3 10/14/08 Alt DB Curls 35x8 40x8 5-3 RG Cable Curls 40x10 50x10 60x8 Calf Raises w/holds 40x10 50x7 Stiff Deads 135x8 225x6 270x6 Front Squats 95x8 125x6 135x8 10/12/08 Chest Press 135x8 155x6 225x8 5-3 Mil DB Press 30x8x2 35x6 40x8 5-3 Dips x8 w/25lbs 8-4 Rack Pulls 135x8 225x6 270x8 10/7/08 W1-D2 Preacher Curls 45x2x10 55x10 6-4 stretch Pin Curls 30x10 35x10 stretch Toe Press 50x8 70x8 12sec holds Leg Curl 50x8 54x6 70x8 5-3 Leg Press 4x8 6x6 8x8 4x20 10/5/08 W1-D1 Flat DB Bench 35x10 40x8 50x8 rp 7-5 stretch Machine Mil Press 80x10 95x6 110x8 rp 5-3 RG Bench 65x10 95x6 105x8 rp 6-3 tri stretch WG Chins 8 rp 7-4 Full Deads 155x10 185x6 225x6 10/2/08 W6-D2 Incline Smith Mil Smith Inc Scull Crushers NG Chins UH Row 9/25/08 W6-D1 Cruise Just kinda lifted for fun and didn't jot anything down Drag Curls RGP Curls Toe Press Squat 9/21/08 W5-D3 Chest Press 140x8 160x6 195x8 *6-3 Military DB Press 30x8 35x6 40x9 *5-3 CG Bench 95x8 105x6 130x8 *5-3 Rack Pulls 155x8 225x6 270x8 155x10 9/18/08 W5 D2 Preacher Curl 45x2x10 55x10 rp 5-3 Toe Press 50x8 70x8 w/holds PinWheeel Forgot to do these Leg Curl 50x8 65x6 70x8 rp 5-3 Leg Press / Plates 4x8 6x6 10x8 6x15 (10 plates might be a little much for me- not sure if I'm going down far enough with them?) 9/17/08 W5-D1 Flat DB Bench 35x8 45x6 60x10 rp6-4-3 Machine M Press 80x8 95x6 110x10 rp6-5-4 RG Bench 95x8 115x6 125x6 (too much) 115 rp 5-3 WG Chins 10-5-4-2 Full Deads 135x20 225x6 (20 rep deadlift ??? slapping self in forehead) 9/14/08 W4-D3 Drag Curls 45x10 65x8 80x8 rp 6-3-3 RG Preach Curls 30x10 40x8 50x10 Toe Press 50x8 70x6 w/15sec hold every rep Leg Curl 50x2x10 65x12 rp 7-6-3 Free Squat 135x8 150x6 195x8 9/9/08 W4-D2 Inc Bench Smith 95x10 115x6 140x8 rp 5-3-2 Mil Press Smith 80x10 95x6 120x7 rp 5-3-3 Inc Skull Crushers 45x10 55x10 rp 5-5-3 NG Chins 11-4-4 UH BB Row 115x10 125x6 145x8 rp 6-5-4 9/7/08 W4-D1 Alt DB Curls 30-40x10 rp 6-6-4 RG One Arm Cable Curls 30-40-50x10 Seated Calf Raises 60/70x15 85x15 15sec hold Stiff Deads 135x8 225x6 265x8 155x10 Front Squat Smith 95x8 135x6 165x6 (Didn't think it would be that tough on the smith) 9/4/08 W3 D3 Machine Chest Press 135x8 155x6 180x10 rp 7-5-5 Military DB 30x8 35x6 40x8 rp 6-4-4 Close Grip Bench 95x8 115x6 125x8 rp 6-4-5 Rack Pulls 135x8 225x6 265x8 135x10 (had to go light on the last set as I can't find my straps!) 8/30/08 W3 D2 I'm not writing down cardio anymore (getting lame). Preacher Curl 40x2x10 50x10 rp 7-6 Toe Press 70-90-120x15 15sec hold PinWheeel Curls 30x10 35x8 (Too heavy) Leg Curl 50x10 65x2x10 rp 7-5 Leg Press 2-4-6-10 plates 20 rep WM 6 plates 8/24/08 W3 D1 Cardio 5min Flat DB Bench 35-40-50x10 rp7-7 Machine Military Press 80-95x10 110x8 rp 6-6 RG Bench 65-85-95x10 rp 7-7 WG Chins Full Deads 250x6 8/20/08 W2 D3 Cardio 5min Drag Curls 45 65 75x10 rp7-7 Rev Grip Prech Curls 25 35 45x10 Toe Press 70 90 115x15 15sec hold Leg Curl 50x210 65x10 rp6-5 Free Squats Worked to 190x8 then 135x20rep Widow Maker (Brutal) 8/17/08 W2 D2 Cardio Incline Bench Smith 95x10 115x10 135x10 rp 4-4 M-Press Smith 80x10 95x8 115x8 rp 4-4 Incline Skull Crushers 45-55x10 rp 6-4 Neutral Grip Chins 10-8 rp 4-4 BB Underhand Rows 95-115-125-140x10 rp 6-5 8/14/08 W2 D1 Cardio 5min Alt DB Curls 30x10 35x10 rp 8-5 Seated Calves 60-70x15 85x13 (15sec hold) Reverse Grip One Arm Curls 20-30-40x10 SLD's 135x10 175x8 192x6 225x1 245x1 265x4 Hack Squats 135x10 155x8 (I was done after that) no 20 repers for me today. 8/12/08 W1 D3 Cardio 5min Chest Press 92x2x10 115x10 135x10 165x12 rp 8-8 (too easy) Military Dumbbell 30-35-40x10 rp 5-4 Close Grip Bench 95x10 115x8 125x8 rp6-6 Underhand Chins 12 rp6-4 Rack Pulls 45x12 95x6 135x5 167x3 195x1 225x1 260x6 + 195x10 8/9/08 W1 D2 Cardio 5min Preacher curls 40x10 50x10 RP 5-5-4 Pinwheels 20-25x10 Toe Press 50 90 110 (135x15 hold for 15sec) Leg Curls 65x10 80x10 rp with 65 8-8-6 Leg Press 2-4-6-8 plates x10 4 plates WM x20 8/7/08 First workout using DC Training Techniques W1 D1 Cardio 5min Flat DB Bench 20x20 30x10 35x10 40x6 50x15 Rest Pause 8-8-6 Machine Angle Shoulder Press 80-90x10 110x8 RP 6-6 WG Chins x10 RP to failure Full Deads 45x12 96x6 135x5 168x3 192x1 216x1 246x6 If the timing wasn't an issue I would have attempted the + 10 more reps thing with lower weight 8/5/08 Squat 45x12 94x6 135x5 165x3 190x1 225x1 240x6 Leg Curl 65x2x12 80x12 Let Ext 65x12 80x15 Calf machine 60-70-80x15 M-Press 95-110-125x10 8/3/08 Abs x2x25 w/20lbs x25 w/25lbs Bench 95x2x10 115 135 155 x10 DB Incline Bench 35 40 45x10 Dips 3x10 Tri Pushdowns Tri Ext 7/29/08 Chins/Abs Cable Row 90-110-120-150x10 Lat Pulldown 70-80-90-120x10 Good Mornings 85-95-105-115x10 Incline curls 7/27/08 Squat 45x12 95x6 135x5 164x3 185x1 225x1 235x5 Leg Curls 65x2x12 80x12 Leg Ext 65x2x12 80x12 Calf Machine 60-70-80x15 M-Press 95x10 105x10 120x10 Leg Press up to 315x10 7/24/08 Abs Bench 95x2x10 115x10 135x10 150x10 DB Incline Bench 30x10 35x10 40x10 Cardio Dips x10 w/25x10 Tri pushdowns worked up to 100x10 7/22/08 Deads 135x10 155x10 185x8 205x6 235x5 Cable Row 80-90-110-120-140x10 Lat Pulldown 60-70-90-110x10 Curls 45x10 65x10 75x10 Cardio 7/20/08 Squat Smith 95x20 120x10 150x8 160x6 230x5 Leg Curl 50-60-80x10 Leg Ext 50-60-80x10 Calf Machine 60x15 70x15 80x13 M-Press Smith 95x10 100x10 115x8 Cardio 10min 7/17/08 Abs Bench 95x2x10 115x10 125x10 140x10 Incline Smith 115x10 130x8 Dips x10 x8 /w 25lbs Trip Push Downs 50x10 60x10 70x12 Cardio 8min Down with the sickness. Hopefully won't last long 7/10/08 Seated Cable Rows 80x2x10 70-90-120-140x10 Straight Arm Pulldowns Lat Pull Down 50x2x10 70-90x110x10 Good Mornings 85-95-105-110x10 Cable Curls Preacher Curls 7/7/08 Incline Situps /w ball 3x20 Squat Smith 95x20 120x10 145x8 155x6 175x5 225x4 Leg Curl 50x2x10 65x10 Leg Ext 50x2x10 65x10 Calf Raises 60x15 70x15 80x12 M-Press Smith 95x10 115x10 125x6 (Too Much) 7/3/08 Bench 95x2x10 115x10 140x10 175x8 Incline Bench 115x8 140x4 (had the incline set too high I think) Tri Pull down 40-50-60-70x10 Dips 10 No time for cardio / was in a rush 6/30/8 Cardio 2min Chins 3 sets of 8 Rack Pulls 135 160 180 235 265x10 Decline Bench 115x10 160x10 200x8 Cable Row 80x10 110x10 130x10 150x9 Cardio 3min (was going for 10 , but my left quad gave out???) 6/28/8 Elliptical 5min Squat 95x2x10 115x10 140x10 175x10 Calf machine 50x10 70x2x10 Smith M-Press 70x10 90x10 105x10 Preacher Curls 40x10 50x10 Leg Press 135x10 225x10 (I think I went too deep on these) 6/26/08 (1st workout at the new fitness club) So nice to have the weights on the sides of the power rack. The gym is pretty quiet. I need to rock some deads to liven the place up! Elliptical 7min Bench 95x2x10 115x10 135x10 167x8 Incline Bench 115-130x10 Tri Ext 30-35-40x10 Tri Pushdowns 70-100x10 Incline situps 6/21/08 Deads 111-135-152-167-180x10 Decline Bench 135-157-195x10 Bent Rows 127-140-162x10 6/18/08 Squat 89x2x10 111x10 135x10 162x10 Calves 95x2x15 M-Press 67x2x10 89x10 Curls 30x10 35x10 6/11/08 Bench 89x2x10 111x10 127x10 157x10 Incline Bench 111x10 135x8 Bench Dips Close Grip 6/8/08 Rack Pulls 135-157-180-225-247x10 Decline Bench 111-150-190x10 Bent Rows 11-135-157x10 6/4/08 Back from vacation. I think Dale missed me...... Squat 89x2x10 111x10 135x10 157x10 Calves 111x2x20 M-Press 45x10 55x10 67x10 89x10 Curls 30x3x10 5-22/08 Bench 89x2x10 111x10 127x10 150x12 Incline Bench 111x10 127x10 Bench Dips x2x10 w/33lbsx2x10 Close Grip Bench 89x12 111x10 5/20/08 Rack Pulls 135x10 157x10 180x10 190x10 225x10 Decline Bench 111x10 150x10 185x10 Bent Rows 111x10 122x10 150x10 5/18/08 Box Squat 45x10 89x10 122x10 135x10 157x10 Calves M-Press 67x10 89x10 99x10 Curls 30'sx3x10 5/15/08 Bench 45x10 warmup: 89x10 111x10 122x10 145x10 Incline 111x10 122x10 Bench Dips Close Grip Bench 5/13/08 Deads 111x10-warmup:125x10 135x10 145x10 167x10 Decline Bench 111x10 145x10 180x10 Bent Rows 100x10 122x10 145x10 5/11/08 (Start of Bulking Phase) Squat 72x10-warmup: 89-111-135-157x10 Calf raises 135x20 (need to build a proper platform for this for crying out loud) M-Press 45-55-67-89x10 Curls 25x2x10 30x2x10 5/7/08 Bench 167x10 Drop Sets 135x10 111x10 89x10 DB Incline Bench 40x2x10 50x10 Bench Dips x2x10 w/22lb x2x10 Farmers Walk 65lb dbs 5/6/08 Rack Pulls 225x10 Decline Bench 111x10 135x10 172x10 Bent Rows 89x10 111x10 133x10 5/4/08 Box Squat 172x10 drop sets 135x10 89x10 M=Press 77x10 89x10 89x9 Drag Curls 45x10 67x10 harder than I thought they would be. 4/30/08 Bench 162x10 DB Incline 40x4x10 Bench dips 3x10 w/22lbsx10 4/29/08 (Back to evenings / that didn't take long) Deads 210x10 Decline Bench 111x10 135x8 162x8 Bent Rows 45x10 89x10 111x10 (took it easy on these) 4/24/08 (First workout in the morning 5:30am) Squat 45x12 76x6 104x5 135x3 152x1 171x1 190x8 M-Press 72x10 77x10 EzCurls 40-60-70x10 4/22/08 Back is feeling a little better, but still tweaked a little. Bench 157x8 DB Incline 35c2c10 40x2x10 Skull crushers 25x10 37x10 42x10 Threw my back out / took some time off. 4/6/08 Wasn't feeling well, so I don't wanna hear it Dale! Bench 190x7 Incline Bench 89x8 111x8 135x8 pinched my back on the last rep / bad setup on the bench. Tri Ext 35x2x10 40x2x10 4/1/08 Elliptical Rack Pulls 269x8 Decline Bench 135x8 157x8 190x8 (screwed this up should have done 200lbs / Next Time) Chins 5x3 3/29/08 Box Squat 189x8 M - Press 77x10 99x10 Curls 30x10 40x10 3/25/08 Bench 185x8 Incline Bench 89x8 111x8 135x8 Tri Ext 35x2x10 40x2x10 Cheat Curls 40'sx10 3/22/08 Deads 247x6 Decline Bench 111x8 150x8 195x8 T-Rows 45x10 90x10 135x10 168x3 (My home made safety rope on the other end kept slipping ahhh annoying/ I'm just not liking these anymore) I'm going to stick to bent row for now) 3/19/08 No girls in my gym just Dale :( Dreaded ol Squats 212x6 M-Press 77x10 94x10 Curls 30x10 35x12 3/16/08 Bench 180x10 DB Inc 50x2x10 Tri Ext 30x10 35x10 40x2x10 3/12/08 Rack Pulls 257x8 Decline Bench 140x8 185x8 / Should have done 190x8 oops Chins 3/9/08 Box-Squat 180x8 M-Press 77x10 87x10 Curls 30x10 35x10 3/8/08 Bench 172x10 DB Incline 40x10 50x2x10 +6 Tri Ext 30x10 35x10 40x12 3/2/08 Elliptical Deads 230x8 Decline Bench 111x8 140x8 185x8 Bent Rows 89x10 116x10 135x10 2/26/08 (Start Creatine Cycle) Squat 202x6 (Should have done Box but forgot) M-Press 82x2x10 +6 Incline Curls 25x10 35x8 2/24/08 Bench 167x10 Inc DB Bench 40x10 50x10+6 Tri Ext 30x10 35x10 40x10 2/20/08 Rack pulls 245x10 Dec Bench 111x8 135x8 180x8 T-Rows 90x10 135x10 180x10 202x10 2/17/08 Elliptical Squat 194x8 M-Press 77x3x10 Incline Curls 25x10 30x10 2/14/08 Elliptical 7min Bench 162x12 Incline DB Bench 40x2x10 50x10 Tri Ext 30x10 35x10 40x8 2/10/07 (Was pretty sick Saturday still not feeling well but lifted anyway) Deads 222x8 Decline Bench 135x8 167x8 T-Rows 90x10 135x10 190x10 2/6/08 Box-Squat 172x10 M-Press 72x3x10 E-Z Culrs 47x10 60x10 70x10 2/3/08 Elliptical 7min Bench 157x3x5 Easy Dale DB Inc. Bench 35x2x10 40x2x10 Tri Ext 30x2x10 35x2x10 2/2/08 Elliptical 5min R-Pulls 235x2x5 Decline Bench 111x8 135x8 157x8 T-Rows 90x10 135x10 180x10 (Felt good - rested well between sets + doing them after decline bench helped as well) 1/31/08 Elliptical 7min Squat 185x10 M-Press-67x3x10 E-Z Curls 47x10 60x10 70x8 1/28/08 Elliptical 5min Bench 150x10 Incline Bench 35x10 40x2x10 Tri Ext 30x10 35x2x10 1/26/08 (Back for action) Deadlift 111x2x8 140x3 160x1 180x1 212x8 T-Tows 90x10 135x10 168x10 Decline Bench 111x8 135x8 145x8 1/12/08 Bench 190x8 (Yes! new PR) DB Incline 50x2x10 Tri Ext 30x10 35x10 1/9/08 Got my T-bar handle but I almost passed out after my last set of rows??? Time to back off + I think the front squats took a lot out of me. Elliptical Box Squat 212x5 Front Squat 135x10 162x8 T-Bar Row 90x10 135x10 180x10 225x8 1/5/08 Rack Pulls 335x6 Decline Bench 111x5 135x3 162x2 190x8 easy Curls 30x10 35x10 1/1/08 (Startin the new year off with a PR!) Elliptical Bench 185x8 PR Hoping to get 190x8 next week before deload. DB Incline Bench 50x2x10 Rev Bench 94x2x10 评论 (6)
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