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Stephen37
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Post subject: Re: Stephen's Log  Posted: Mon Jan 31, 2011 10:45 pm |
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Joined: Fri Oct 22, 2010 10:10 pm
Posts: 466
Location: Virginia
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1/29/11
1/30/11
Rest
1/31/11
Warm-up
500m Row
Stretching
Bench Press - 5x160 for 4 sets
Incline Bench Press - 6x115 5x125 6x125 5x135
Skullcrushers - 10x40 10x50 10x50
Tricep Pull-downs - 10x30 for 3 sets
Squats - 5x185 for 4 sets
Split Squats(per leg) - 10x60 10x70 10x90
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Stephen37
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Post subject: Re: Stephen's Log Posted: Wed Feb 02, 2011 3:20 pm |
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Joined: Fri Oct 22, 2010 10:10 pm
Posts: 466
Location: Virginia
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2/1/11
Rest
2/2/11
Warm-up
Half-mile Jog
Stretching
Back Extension - 3 sets of 10
Shoulder Press - 5x85 for 4 sets
Deadlift - 5x205 for 4 sets
DB Snatch(per arm) - 5x45 5x50 5x60(right arm) 2x60/5x55(left arm)
Pull-ups - 12, 10, 9
Wrist Curls - (Front 10x30, Back 10x60)x3
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Stephen37
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Post subject: Re: Stephen's Log Posted: Fri Feb 04, 2011 10:05 pm |
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Joined: Fri Oct 22, 2010 10:10 pm
Posts: 466
Location: Virginia
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2/3/11
Rest
2/4/11
Warm-up
10 Box Jumps
1 minute Jump Rope
Stretching
Bench Press - 5x165 for 4 sets
Cross-over - (H to L 10x30 L to H 10x30)x3
Barbell Curls* - 21x40 21x50 21x50 21x50
Compound Row(per arm) - 10x70 10x90 10x115 10x135
Squats - 5x195 for 4 sets
Seated Calf Raises - 15x75 15x100 15x125 15x100 15x75
*The curls were broken down into groups of 7. The first 7 were from bottom to middle so that the arm was at a 90* angle. The next group of 7 was from middle to top position. The last group were full curls from bottom to top. It's one continuous exercise without ever putting down the bar.
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Stephen37
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Post subject: Re: Stephen's Log Posted: Mon Feb 07, 2011 2:39 pm |
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Joined: Fri Oct 22, 2010 10:10 pm
Posts: 466
Location: Virginia
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2/5/11
2/6/11
Rest
2/7/11
Warm-up
500m Row
Stretching
Bench Press - 5x170 3x170 5x155 5x155
Dips/Chin-ups - 10/8 for 3 sets
Goblet Squats - 10x75 for 3 sets
Standing Calf Raises - 20x155 20x155 20x185
Also did 1 set of squats at 205 but I wasn't feeling up to it today so I just decided to skip them for today.
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Stephen37
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Post subject: Re: Stephen's Log Posted: Thu Feb 10, 2011 7:58 am |
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Joined: Fri Oct 22, 2010 10:10 pm
Posts: 466
Location: Virginia
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2/8/11
Rest
2/9/11
Warm-up
500m Row 1:50
Stretching
Reverse Flys - 10x15 10x15 10x20 10x20
Shoulder Press - 5x90 for 4 sets
Lat Raise - 10x10 10x12.5 10x12.5 10x15
DB Curl(per arm) - 10x30 10x30 10x35 5x40 10x25
Deadlift - 5x215 for 4 sets
Back Extensions - 10xBW+10 10xBW+15 10xBW+15
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Stephen37
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Post subject: Re: Stephen's Log Posted: Sat Feb 12, 2011 9:56 am |
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Joined: Fri Oct 22, 2010 10:10 pm
Posts: 466
Location: Virginia
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2/10/11
Rest
2/11/11
Warm-up
Stretching
20 Push-ups
Bench Press - 5x160 for 3 sets 5x155
DB Flys - 10x35 10x35 10x40 8x45
Dips - 3 sets of 10
Tricep Pull-downs - 10x30 10x40 10x45
Squats - 5x185 for 4 sets
Hip Adduction/Abduction - 10x125/10x170 for 2 sets 10x140/10x185 for 2 sets
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Stephen37
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Post subject: Re: Stephen's Log Posted: Mon Feb 14, 2011 10:57 am |
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Joined: Fri Oct 22, 2010 10:10 pm
Posts: 466
Location: Virginia
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2/12/11
Rest
2/13/11
Warm-up
Stretching
Chin-up/Pull-up - 10/10 8/5 6/7
Bench Press - 8x135 for 5 sets
Back Wrist Curl - 25x50 20x50 15x50 10x50 5x50
5 minutes of stairs
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Stephen37
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Post subject: Re: Stephen's Log Posted: Wed Feb 16, 2011 11:08 pm |
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Joined: Fri Oct 22, 2010 10:10 pm
Posts: 466
Location: Virginia
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2/14/11
Core Training
I don't have specific sets/reps but there was a lot balance ball crunches, side bends and planks
2/15/11
Active Rest Day - Landscaping
2/16/11
Warm-up
500m Row
Stretching
Arnold Press(per arm) - 10x30 10x30 8x35 8x35
Tricep Pull-down - 10x30 10x35 10x40
Squat Press - 15x225 for 3 sets
Leg Extension - 20x60 for 3 sets
Deadlift - 12x135 for 2 sets
Leg Curl - 20x60 for 3 sets
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Stephen37
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Post subject: Re: Stephen's Log Posted: Fri Feb 18, 2011 9:31 pm |
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Joined: Fri Oct 22, 2010 10:10 pm
Posts: 466
Location: Virginia
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2/17/11
Warm-up
Stretching
40 Balance Ball Crunches
1 Minute Jump Rope
5 Kneeling Rollouts
10 V-ups holding 10lb Medicine Ball
10 Side Bends per side holding 30lbs
10 Back Extensions holding 10lbs
x5
Plank
Right Side Plank
Left Side Plank
Plank
2/18/11
Warm-Up
Half-mile Jog
Stretching
Seated Calf Raises - 15x70 15x95 15x120 15x90
Leg Press - 15x225 for 4 sets
Bench Press - 5x135 3x165 Failx195 FAILx195 5x155
Decline Bench Press - 10x115 10x135 6x155
Preacher Curls - 10x60 10x70 8x80 5x90
Pull-ups - 10 8 6
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Stephen37
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Post subject: Re: Stephen's Log Posted: Wed Feb 23, 2011 9:54 pm |
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Joined: Fri Oct 22, 2010 10:10 pm
Posts: 466
Location: Virginia
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2/19/11
2/20/11
Rest
2/21/11
Moved all the stuff from my house so this counts as active rest I guess.
2/22/11
Warm-up
500m Row
Stretching
Bench Press - 5x155 for 4 sets 1x185
DB Flys(per arm) - 10x30 10x35 10x40 10x45
Tricep Pulldown - 10x30 10x35 10x40
Side Bends/Weighted Decline Sit-ups - 10x35(per side)/20x25lb plus BW
Squats - 5x185 for 4 sets
Hip Adduction/Abduction - 10x140/10x185 for 3 sets
2/23/11
Warm-up
5 min Elliptical Machine
Streching
Back Extensions - 10xBW plus 10lbs for 3 sets
Deadlift - 5x225 for 4 sets
Standing Calf Raises - 20x135 20x155 20x185
Shoulder Press - 5x95 for 4 sets
Clean to Press - 5x75 5x85 5x95 5x105
Back Shrugs - 10x115 10x135 10x165 10x185
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