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 Post subject: Re: Stephen's Log
 Post Posted: Mon Feb 28, 2011 9:13 am 

Joined: Fri Oct 22, 2010 10:10 pm
Posts: 467
Location: Virginia
2/24/11

Rest

2/25/11

Warm-up
2.5 Mile Bike Ride
Stretching

Squats - 5x195 for 4 sets
Leg Extensions - 10x100 10x120 10x120 10x140
Bench Press - 5x160 for 4 sets
DB Row(per arm) - 10x40 10x50 10x60

Circuit
15 Push ups, Feet elevated 12 inches
10 V-ups holding 10 Medicine ball
45 second Plank
x3 no rest

2/26/11
2/27/11

Rest


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 Post subject: Re: Stephen's Log
 Post Posted: Tue Mar 01, 2011 10:20 am 

Joined: Fri Oct 22, 2010 10:10 pm
Posts: 467
Location: Virginia
2/28/11

Warm-up
Jump Rope
Stretching

Bench Press - 5x165 5x165 3x165 4x165 1x155
Incline DB Flys - 10x25 10x25 10x30 10x35
Weighted Chin-ups - 5xBW+25 5xBW+35 3xBW+45 6xBW+25
Tricep Kickbacks - 10x10 per arm for 4 sets
Forearm Rollups - I don't know how to describe sets but it burned
Squats - 5x205 for 4 sets


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 Post subject: Re: Stephen's Log
 Post Posted: Thu Mar 03, 2011 9:41 am 

Joined: Fri Oct 22, 2010 10:10 pm
Posts: 467
Location: Virginia
3/1/11

Rest

3/2/11

Warm-up
2 Mile Bike Ride
Stretching

Back Extensions - 10xBW 10xBW+10 10xBW+10
Deadlift - 5x185 for 3 sets 2x255 1x275 1x295
Leg Curls - 10x110 10x120 10x120 10x130
Incline Bench Press - 10x105 8x115 8x125 6x135
Shoulder Press - 5x100 3x100 5x95 4x95
Lat Raises - 10x10 10x12.5 10x12.5 10x15

Finisher - 35 Elevated feet push-ups on stability ball


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 Post subject: Re: Stephen's Log
 Post Posted: Fri Mar 04, 2011 12:06 pm 

Joined: Fri Oct 22, 2010 10:10 pm
Posts: 467
Location: Virginia
3/3/11

Rest

3/4/11

Warm-up
500m Row
Stretching

Bench Press - 5x155 for 4 sets
Bent Rows - 10x80 10x100 10x100 10x110
Preacher Curls - 10x60 10x70 10x80
Squats - 5x205 for 4 sets
Leg Press - 12x275 12x315 8x365
Leg Extensions - 10x80 10x100 10x120 10x140

Finisher - 75 Second static wall squat


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 Post subject: Re: Stephen's Log
 Post Posted: Mon Mar 07, 2011 10:16 am 

Joined: Fri Oct 22, 2010 10:10 pm
Posts: 467
Location: Virginia
3/5/11

Rest

3/6/11

Pull-up/Push-up Multiplier Superset

12 Pull-ups/24 Push-ups
9 Pull-ups/27 Push-ups
8 Pull-ups/32 Push-ups
8 Pull-ups/40 Push-ups
6 Pull-ups/36 Push-ups


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 Post subject: Re: Stephen's Log
 Post Posted: Wed Mar 09, 2011 11:32 am 

Joined: Fri Oct 22, 2010 10:10 pm
Posts: 467
Location: Virginia
3/7/11

Warm-up
Stretching
Back Extensions

Deadlift - 10x185 10x205 8x235 6x255
Leg Press - 10x275 10x315 8x365 6x405
Seated Calf Raises - 20x100 for 3 sets
Split Squats(per leg) - 10x60 10x70 8x80
Decline Weighted Sit-ups/Side Bends(per side) - (20x25/10x35)x3
Plank to Failure

3/8/11

Rest

3/9/11

Warm-up
500m Row
Stretching

Shoulder Press - 10x65 10x75 8x85 5x95
Lat Raises - 10x10 10x10 10x12.5 10x15
Reverse Flys - 10x15 10x15 10x20 10x25
Shrugs - 20x115 20x135 20x135
DB Snatch(per arm) - 5x50 for 3 sets
T-bar Row - 10x45 10x60 10x75 7x90
3 Minutes of jump rope


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 Post subject: Re: Stephen's Log
 Post Posted: Mon Mar 14, 2011 9:54 am 

Joined: Fri Oct 22, 2010 10:10 pm
Posts: 467
Location: Virginia
3/10/11

Rest

3/11/11

Incline Bench Press - 12x105 10x125 8x135 2x155
DB Flys - 10x30 10x35 10x40 10x45
Tricep Pulldown - 10x30 10x35 10x40 10x45
DB Curl - 10x30 10x30 10x35 10x35
Chin-ups - 12 7 8
Clean to Press - 5x60 5x70 5x80 5x90
Finisher: Farmer Walks
60lbs per arm for 120ft

3/12/11
3/13/11

Rest/I'm sick with something. I want to get my training in but I don't know when I'll feel well enough to go back to the gym.


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 Post subject: Re: Stephen's Log
 Post Posted: Wed Mar 23, 2011 1:12 pm 

Joined: Fri Oct 22, 2010 10:10 pm
Posts: 467
Location: Virginia
3/21/11

Warm-up
500m Row
Stretching

Incline DB Press - 10x90 for 4 sets
Decline Bench Press - 8x135 10x135 7x145 5x155
Tricep Pulldown - 15x35 12x35 12x35 10x35
Skull Crushers - 8x40 10x40 10x40
Clean to Press - 8x75 8x75 7x75
A bunch of ball crunches
V-up - 2 sets of 15
Plank

I've been sick but today I felt the need to workout.

3/22/11

Rest

3/23/11

I have a sinus infection. Fuck.

Warm-up
Half-mile jog
Stretching
BW Squats

Leg Press - 10x275 10x315 8x365 7x405
Leg Extension - 10x100 10x120 10x120 10x140
Seated Calf Raises - 15x75 15x100 15x125 15x100 15x75
Box Jumps - 2 sets of 15 jumps

3 Rounds. No Rest
5 Hanging leg raises
10 Pulse-ups
20 Fireman Planks

2 minutes of jump rope


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 Post subject: Re: Stephen's Log
 Post Posted: Sat Mar 26, 2011 9:32 am 

Joined: Fri Oct 22, 2010 10:10 pm
Posts: 467
Location: Virginia
3/24/11

Rest

3/25/11

Warm-up
Half-mile jog
Stretching

Deadlift - 8x185 8x205 6x225 5x255
Wrist Roll-up - 3 sets of 3
Standing Overhead Press - 10x65 8x75 8x75 (5x95 2x85 4x65/performed as one set)
Horizontal Lat Raise - 10x10 for 3 sets per arm
Lat Pulldown - 10x70 10x80 10x90 10x90
Pull-ups - 5xBW+25 4xBW+25 4xBW+25 8xBW
One minute of swings with 35# kettlebell


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 Post subject: Re: Stephen's Log
 Post Posted: Mon Mar 28, 2011 10:34 am 

Joined: Fri Oct 22, 2010 10:10 pm
Posts: 467
Location: Virginia
3/26/11

Rest

3/27/11

Warm-up
Jump rope
Push-ups
Stretching

Bench Press - 5x135 5x155 for 4 sets
Incline DB Press - 10x90 8x90 11x90
Cable Flys - 10x30 10x35 10x40
Chin-ups - 4 sets of 8
Bicep Curl 21s - 2 sets w/ 40#, 1 set w/ 50#, 1 set w/ 60#


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