It's log, it's log. It's better than bad it's good!

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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Yojimbo1
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Re: It's log, it's log. It's better than bad it's good!

Post by Yojimbo1 » Sat Apr 10, 2010 8:22 pm

4/06

Deadlift
255x 5
295x5
335x8

Single Leg RDLS
2 35lb DBs
3x8 L+8R

Approx 5 mins of Flowfit circuits

4/08
Bench Press.
135x5
155x5
175x7

Ez curl skullcrushers
40lbs x10
70x10
80x8

1 Arm DB Rows
75lb
1x10 R+10L
2x 8R +8 L

4/09
Squat

235x5
275x5
310x6

Bulgarian squat
2 30lb DBs
2x8 R+8L

5 mins of Flowfit
45 second Wrestler's Bridge.

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Re: It's log, it's log. It's better than bad it's good!

Post by Yojimbo1 » Thu Apr 15, 2010 11:41 pm

Monday 4/12
OHP
warmups then
110x5
125x3
140x5

53lb KB Mil Press

3x6 L +6 R

Chins
2x6
1x5

Alternating Seated Arnold Press

40lbs, 3x 8 L +8 R

Tues, 4/13

Deadlift.

275x3
315x3
355x4

Single Leg RDL
2 40lb DBs
3x8 L+R


Calf Presses (in Leg Press Machine)

200lbs x10
400x 10x2

FlowFit, Plank, Wrestler's Bridge to finish.


Thursday, 4/15

Bench

145 x3
165x3
180x5

BW Dips
2x10
1x9

DB Rolling Triceps
25lbs each 3x10

Cable Rows
120x10
140x10x2

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Re: It's log, it's log. It's better than bad it's good!

Post by Yojimbo1 » Sun Apr 18, 2010 6:54 pm

Fri 4/16
Squats
255x3
290x3
330x4

Bulgarian Squats
2 40lb DBs

3x8 L + 8R

Alternating DB Curls
30lbs each 1x10 each
35lbs each 2x10 each

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Re: It's log, it's log. It's better than bad it's good!

Post by Yojimbo1 » Sat May 01, 2010 5:57 pm

Last week was De-load

Previous week

OHP
5x 115,
3x130
3x145


DL
5x295, 3x335, 3x375


Bench

5x160
3x180
3x190

Making some adjustments for May.

Will try to log 1xweekly.

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Re: It's log, it's log. It's better than bad it's good!

Post by Yojimbo1 » Mon May 10, 2010 5:08 pm

5/3/2010

Overhead Press
105lbs x5
120lbs x5
130lbs x6

Alternating Arnold Press
35 lb 1x10 ea.
40 lb 2x8 ea. 1x6

Chinup BW

1x8
2x6
1x4
Negatives (jumping on concentric) 1x4

15 lbFront Raise 1x10
15 lb Rear Raise 1x10
Pulls to face 65lb x10, 75x10
(no rest between these)


5/4

Deadlift warmups 135x10, 225x7

260lb x5 overhand
300lb x5 overhand
340lb x7 mixed, left hand over

Active stretching, Slow front and side kicks

Flow-Fit Circuits
Wrestler's Bridge

Reverse Crunch 3x10

Recumbent Bike 10 mins.

5/5

Hill Sprints

Approx 50 yards, sprint up, walk back

9 runs

5/6
Bench Press warmup 95x5, 115x5
135x5
155x5
175x7


Dumbbell bench
45lbs ea. 1x10
50lbs ea. 1x7, 1x5, 1x6

1 arm DB rows.
75lbs 3x10

Rolling DB triceps extensions
25lbs ea 1x9, 1x10


5/7/10

Squat
240x5
280x5
315x5

alternating DB curls
30lbs 1x10
35lbs 1x8, 1x6

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Re: It's log, it's log. It's better than bad it's good!

Post by Yojimbo1 » Thu May 13, 2010 4:31 pm

5/10
110x3
130x3
145x4

Alternating Arnold Presses
40lbs each 2x10,1x7,1x6

Chinups BW
1x9, 1x7, 2x4, 3x3

Finisher
Front Raise, 1x12, Lateral 1x1o Rear Lateral 1x10
Facepulls, 10x10 70lbs, 1x10 80lbs, 1x7 100lbs.


5/11/10
Deadlift

280x3 overhand
320x3 overhand
360x5 right hand over


Active Stretching, front and side kicks

Reverse Crunch, 1x10, 1x12, 1x10

Wrestler's bridge, 1 min

5/12

Hill Sprints 8 runs

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Re: It's log, it's log. It's better than bad it's good!

Post by Yojimbo1 » Sat May 15, 2010 4:33 pm

5/13/10

Bench Press
145x3
165x3
185x5

DB Bench
50lbs ea. 1x10, 2x8,

DB Rows
80lbs 3x10 L 10 R

Rolling DB Tri Extensions
30lbs 1x10, 1x 5 (weird pain in left elbow)

5/14/10
Squat

260 x 3
295 x 3
335 x4

Alternating curls
35lbs 1x12, 2x10

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Re: It's log, it's log. It's better than bad it's good!

Post by Yojimbo1 » Sun May 23, 2010 8:10 pm

5/14
Squats

260x3
295x3
335x4

35lb alternating Curls
1x12
2x10

5/15 Hill Sprints
8 Runs

5/17
Overhead Press
120x5
135x3
150x2

40lbs Arnold Press alternating
1x10, 3x8

Chinups
1x10, 2x5, 1x4

5/18
Deadlift
300x5
340x3
380x2

53lbs 1 arm snatch 1x10 L +10 R


Reverse crunch
1x15, 1x10

5/20
155x5
175x3
195x3

Hammer strength BP
90lbs 1x10
110 1x8, 1x5

Cable Rows
140x10
150x10


Squat

280x5
315x3
350x3

Curls (didn't right em down)

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Re: It's log, it's log. It's better than bad it's good!

Post by Yojimbo1 » Mon Jun 07, 2010 5:27 pm

5/24
OHP 95 lbs 3 sets of 5

Hammer BBN 3 sets of 10

Chinups 1x5, 2x4

5/25
Deadlift 240lbs 3 sets of 5

Plank, Bridges

5/27
Bench
120 lbs 3 sets of 5
1 arm row 3x10

5/28
Squats 235 3 sets of 5

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Re: It's log, it's log. It's better than bad it's good!

Post by Yojimbo1 » Mon Jun 07, 2010 5:31 pm

6/1/10

Overhead press
105x5
125x5
145x5

Deadlift
265x5
310x5
350x5

Chins
1x8, 1x6, 1x5

Standing Arnold Press
35# 1x20, 1x12

Superset DB Hammer Curls Rolling Triceps Extentions
25# 4x8 each

Wrestler's Bridge, Swiss Ball Plank Superset.


6/3
Bench Press
135x5
160x5
180x6

Cable Rows, Triceps Pushdown Superset

Shrugs, DB lateral Superset

6/4
Back Squat
245x5
285x5
325x6

Bridges, Planks, Med Ball Twists.

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Re: It's log, it's log. It's better than bad it's good!

Post by Yojimbo1 » Mon Jun 07, 2010 5:31 pm

6/1/10

Overhead press
105x5
125x5
145x5

Deadlift
265x5
310x5
350x5

Chins
1x8, 1x6, 1x5

Standing Arnold Press
35# 1x20, 1x12

Superset DB Hammer Curls Rolling Triceps Extentions
25# 4x8 each

Wrestler's Bridge, Swiss Ball Plank Superset.


6/3
Bench Press
135x5
160x5
180x6

Cable Rows, Triceps Pushdown Superset

Shrugs, DB lateral Superset

6/4
Back Squat
245x5
285x5
325x6

Bridges, Planks, Med Ball Twists.

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Re: It's log, it's log. It's better than bad it's good!

Post by Yojimbo1 » Sun Jun 13, 2010 6:33 pm

6/7/10

Overhead Press
115x3
130x3
150x 3

35lbs each Standing Arnold Press
1x16
1x12

Chins Bodyweight
1x10
1x8
1x5

Hammer Curls 25 lbs ea, Rolling Triceps Extension 35 lbs ea superset
4x8


6/8/10

Deadlift
285x3
330x3
370x3

Back Raises
BW 1x10
w/10 lb plate 2x10

Plank/Bridge

6/11
Bench Press
145x3
170x3
190x3 +1 w/ spotter's help

135 3 sets of 10

Superset Cable Rows, Cable Pushdowns
3x 10-12 Reps per set
Superset Shrugs, Laterals
3x10-12 Reps

Pushups 3x10


6/12
Back Squat

265x3
305x3
340x7

53lbKB
Swings 1x20
Goblet Squat 1x10
Swing 1x15

Reverse Crunch 2x10

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Re: It's log, it's log. It's better than bad it's good!

Post by Yojimbo1 » Sun Jun 20, 2010 5:41 pm

6/14/10
Overhead Press
125x5
140x3
155x1

53lb Kettlebell Mil Press
1x8 L+8 R
1x3 L +3 R

Superset
Rolling DB Triceps extension, 30lbs 4x8
Seated DB curls 25 lbs 4x8

Pullups, 2x5


6/15

Deadlift
310x5
350x3
390x1

Back Raises holding 25lbs 3x10

Wrestler's Bridge.

6/19

Bench
160x 5
180x 3
200x4

140x 10
140x 7
140x 10

Triceps Pushdown/ Cable Row superset 3x10

6/20

Squat

285x 5
325x 3
360x 3

53lb KB snatch 3x10 L+10 R

Reverse Crunch 1x12, 2x10

Wrestler's Bridge

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Re: It's log, it's log. It's better than bad it's good!

Post by Yojimbo1 » Wed Jul 07, 2010 6:02 pm

6/21/10
Overhead Press
100 lbs, 3 sets of 5

Arnold press 25lbs 1x10, 30 lbs 1x10

Chins 2 sets of 5, 1 set of 10

Rolling Tricpes extension / Dumbell curl superset 3x8

6/21/10
Deadlift 245lbs 3 sets of 5
Back Raises 3x10

6/24/10
Bench Press 125 3 sets of 5

6/25
Squat 230lbs 3 sets of 5



6/28

Overhead Press
110x5, 130# x 5, 145#x 4

Chins 2 sets of 8, 1 set of 3

Neutral Grip Mil press 30# ea. 1x18, 1x 10
1 Arm Cable Flyes 2x8 each
Curls 2x8


6/29/10
Deadlift 275#x 5, 315# x 5, 355#x6

Back Raises, 3x10

7/1/10
Bench 145# x 5, 165#x5, 185# x 7

Incline 115# 2 sets of 8

7/3
Squat 255#x5, 295#x 5, 330#x7

7/5

Overhead Press 125# x3, 140# x 3 150# x 3

Neutral Grip Mil Press
40#ea 1x10 2x8

Chins 1x8, 1x6, 1x4

7/6

Deadlift 295#x3 335#x3, 380#x5

53# KB snatch 3x10L+10R

Back Raise
1x10 bodyweight
2x10 holding 25# plate

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Re: It's log, it's log. It's better than bad it's good!

Post by Yojimbo1 » Sun Jul 25, 2010 4:36 pm

Didn't do a lot of assistance this cycle through, but a good month of lifting. Making some progress with Pull and Bench (BP is by FAR my weakest spot)

7/8/10
Bench Press
155x3
175x3
200x3

7/10/10
Squat
275x3
310x3
350x5

53lb KB snatch 3 x10L +10 R

7/13
Overhead Press
130x5
145x3
160x3

Deadlift

315x5
355x3
400x2 (no belt, 405 x1 w/ belt is all time PR)

Chins 2 sets of 6


7/16

Bench Press
165x5
185x3
210x3

135x5
225x1

7/18
Squat
295x5
330x3
370x3

followed up with Deload week...

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Re: It's log, it's log. It's better than bad it's good!

Post by Yojimbo1 » Fri Sep 03, 2010 1:36 am

I HAVE been training. Lost about a month's worth of my logs. I'll update soon. Big things going on!

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