chizzle chizzle chizzle

Discussion in 'Training Logs' started by chizzle, Oct 17, 2007.

Thread Status:
Not open for further replies.
  1. chizzle

    chizzle New Member

    Joined:
    May 23, 2003
    Messages:
    11,152
    Likes Received:
    0
    Location:
    NYC
    Day 1
    Incline Bench, 5x5
    Weighted Pushups, 4x8-10
    DB Flyes, 3x10-12
    Laterals 3x10-12
    Rotator Cuff work

    Day 2
    Pullups, to 25-30
    Deadlift, 5x5
    Bent-over Row, 4x8-10
    Pulldowns, 3x10-12

    Day 3
    Hang Clean, 4x8-10
    Front Squat, 4x8-10
    DB Shoulder Press, 3x10-12
    One-Legged Leg Press, 3x10-12
    Shrugs, 2x15

    Day 4
    A. CG Bench, 3x10-12
    A. Skullcrusher, 3x10-12
    B. Incline Curl, 3x10-12
    B. Hammer Curl, 3x10-12
    C. Rope Pressdown, 3x10-12
    C. Reverse Curl, 3x10-12

    Day 1 & Day 3 Supplements
    Hanging Leg Raise, 3x10-12
    Weighted Decline Twists, 2x30

    Day 2 & Day 4 Supplements
    Bridge, 3x60sec
     
  2. chizzle

    chizzle New Member

    Joined:
    May 23, 2003
    Messages:
    11,152
    Likes Received:
    0
    Location:
    NYC
    10/22/07 (M)

    Day 1
    Incline Bench, 5x5
    125x5
    135x5
    135x5
    135x5
    135x5
    Weighted Pushups, 4x8-10
    25x10
    25x6
    25x8
    DB Flyes, 3x10-12
    30x12
    30x10
    30x10
    Laterals 3x10-12
    n/a
    Rotator Cuff work
    12x15
    12x25
    12x15

    Day 1 & Day 3 Supplements
    Hanging Leg Raise, 3x10-12
    5x10
    5x10
    5x10
    Weighted Decline Twists, 2x30
    35x30
    35x30
     
  3. chizzle

    chizzle New Member

    Joined:
    May 23, 2003
    Messages:
    11,152
    Likes Received:
    0
    Location:
    NYC
    10/23/07 (T)

    Day 2
    Deadlift, 5x5
    135x10
    215x5
    220x5
    225x5
    230x5
    235x5
    Pullups, to 25-30
    10,4,3 (17)
    Bent-over Row, 4x8-10
    85x10
    85x10
    90x10
    Narrow-Grip Pulldowns, 3x10-12
    130x12
    140x12
    150x12
     
  4. chizzle

    chizzle New Member

    Joined:
    May 23, 2003
    Messages:
    11,152
    Likes Received:
    0
    Location:
    NYC
    Day 3
    Hang Clean, 4x8-10
    85x8
    85x8
    85x8
    85x8
    Front Squat, 4x8-10
    100x10
    105x8
    110x8
    115x8
    DB Shoulder Press, 3x10-12
    30x12
    35x10
    40x9
    One-Legged Leg Press, 3x10-12
    90x8 (each side)
    Lateral
    20x10
    20x10
    20x10
    Shrugs, 2x15
    135x10
    135x10
    135x10

    Day 1 & Day 3 Supplements
    Hanging Leg Raise, 3x10-12
    5x10
    5x8
    5x9
    Weighted Decline Twists, 2x30
    35x30
    35x30
     
  5. chizzle

    chizzle New Member

    Joined:
    May 23, 2003
    Messages:
    11,152
    Likes Received:
    0
    Location:
    NYC
    Day 4
    A. CG Bench, 3x10-12
    A. Skullcrusher, 3x10-12
    105x10/50x10
    110x10/60x10
    115x10/60x10
    B. Incline Curl, 3x10-12
    B. Hammer Curl, 3x10-12
    25x10/25x10
    25x10/25x10
    25x10/25x10
    C. Rope Pressdown, 3x10-12
    C. Reverse Curl, 3x10-12
    55x10/40x10
    60x10/40x10
    65x8/50x10

    Day 2 & Day 4 Supplements
    Bridge, 3x60sec
    1x120sec
    1x50sec (incline)
     
    Last edited: Oct 30, 2007
  6. chizzle

    chizzle New Member

    Joined:
    May 23, 2003
    Messages:
    11,152
    Likes Received:
    0
    Location:
    NYC
    10/29/2007 (M)

    Day 1
    Incline Bench, 5x5
    125x5
    135x5
    135x5
    140x5
    140x5
    Weighted Pushups, 4x8-10
    25x10
    25x10
    25x7
    25x6
    DB Flyes, 3x10-12
    30x12
    35x12
    40x10
    Laterals 3x10-12
    20x15
    20x15

    Day 1 & Day 3 Supplements
    Hanging Leg Raise, 3x10-12
    5x10
    5x10
    5x10
    Weighted Decline Twists, 2x30
    35x30
    35x30
     
  7. chizzle

    chizzle New Member

    Joined:
    May 23, 2003
    Messages:
    11,152
    Likes Received:
    0
    Location:
    NYC
    10/30/07 (T)

    Day 2
    Deadlift, 5x5
    135x10
    225x5
    245x5
    255x5
    255x5
    260x5
    Pullups, to 25-30
    10,4,3 (17)
    Bent-over Row, 4x8-10
    85x10
    85x10
    85x10
    Narrow-Grip Pulldowns, 3x10-12
    140x12
    150x12
    150x10
     
  8. chizzle

    chizzle New Member

    Joined:
    May 23, 2003
    Messages:
    11,152
    Likes Received:
    0
    Location:
    NYC
    11/2/07 (F)

    Day 3
    Hang Clean, 4x8-10
    85x10
    90x10
    90x9
    95x8
    Front Squat, 4x8-10
    110x10
    115x10
    120x9
    120x8
    DB Shoulder Press, 3x10-12 (one-armed)
    35x10/side
    35x10/side
    40x8/side
    Shrugs/Lateral (superset)
    140x12, 20x12
    140x12, 20x12
    140x12, 20x10
     
  9. chizzle

    chizzle New Member

    Joined:
    May 23, 2003
    Messages:
    11,152
    Likes Received:
    0
    Location:
    NYC
    11/5/07, Monday

    Day 1
    Incline Bench, 5x5
    1125x5
    135x5
    140x5
    140x5
    145x5
    Weighted Pushups, 4x8-10
    25x10
    25x8
    25x7
    25x6
    Decline B Flyes, 3x10-12
    30x12
    30x12
    30x12
    Seated Smith Shoulder Press (weight does not include Smith bar)
    50x12
    80x8
    70x8

    Day 1 & Day 3 Supplements
    Hanging Leg Raise, 3x10-12
    5x10
    5x10
    5x10
    Leg Raises
    5x15
    5x15
    Side Bends
    60x10/side
    60x10/side
     
  10. chizzle

    chizzle New Member

    Joined:
    May 23, 2003
    Messages:
    11,152
    Likes Received:
    0
    Location:
    NYC
    11/6/07 (T)

    Pullups (not from a platform like I normally do)
    10,5,5 (20)
    Deadlift, 5x5
    135x10
    235x5
    245x5
    250x5
    250x5
    255x5
    Bent-over Row, 4x8-10
    85x12
    85x12
    90x10
    Neutral Wide-Grip Pulldown, 3x10-12
    140x12
    150x12
    160x10
     
  11. chizzle

    chizzle New Member

    Joined:
    May 23, 2003
    Messages:
    11,152
    Likes Received:
    0
    Location:
    NYC
    11/8/07 (R)
    Day 3
    Hang Clean, 4x8-10
    85x10
    90x9
    90x10
    90x10
    Front Squat, 4x8-10
    115x10
    120x9
    120x10
    120x8
    DB Shoulder Press, 3x10-12
    35x12
    40x10
    40x10
    Lateral (DB)/Front (Plate) Raise (superset)
    20x10/35x10
    20x10/35x10
    20x10/35x10
    One-Armed Cable Shoulder Press
    50x15/side
    60x15/side

    Decline Twists
    35x30x2
    Decline Crunch (Weight Overhead)
    10x20
    10x15
     
  12. chizzle

    chizzle New Member

    Joined:
    May 23, 2003
    Messages:
    11,152
    Likes Received:
    0
    Location:
    NYC
    11/9/07 (F)
    Day 4
    A. CG Bench, 3x10-12
    A. Skullcrusher, 3x10-12
    105x10/50x10
    115x10/60x10
    115x10/65x10
    B. Incline Curl, 3x10-12
    B. Hammer Curl, 3x10-12
    25x10/25x10
    25x10/30x10
    25x10/25x10
    C. Rope Pressdown, 3x10-12
    C. Reverse Curl, 3x10-12
    50x10/40x10
    55x10/40x10
    55x10/40x10
    D. Cable Curl (Weight behind)
    35x10
    40x10
    45x10
     
  13. chizzle

    chizzle New Member

    Joined:
    May 23, 2003
    Messages:
    11,152
    Likes Received:
    0
    Location:
    NYC
    11/12/07, Monday

    Day 1
    Incline Bench, 5x5
    125x5
    135x5
    140x5
    145x5
    150x4
    Weighted Pushups, 4x8-10
    25x10
    25x10
    25x8
    25x6
    Decline B Flyes, 3x10-12
    30x12
    30x12
    30x12
    Lateral DB / Front DB Raise
    20x10/15x10
    20x10/15x10
    20x10/15x10

    Day 1 & Day 3 Supplements
    Decline Weighted Twists
    35x30x2
     
  14. chizzle

    chizzle New Member

    Joined:
    May 23, 2003
    Messages:
    11,152
    Likes Received:
    0
    Location:
    NYC
    11/13/07 (T)

    Pullups (not from a platform like I normally do)
    10,5,4 (10)
    Deadlift, 5x5
    135x10
    235x5
    245x5
    255x5
    255x5
    265x5
    Bent-over Row, 4x8-10
    85x12
    95x12
    100x9
    100x10
    Neutral Wide-Grip Pulldown, 3x10-12
    150x12
    160x12
    160x10

    Supplements
    Weighted Leg Raise
    10x12x3
    Side Bends
    65x10x2/side
     
  15. chizzle

    chizzle New Member

    Joined:
    May 23, 2003
    Messages:
    11,152
    Likes Received:
    0
    Location:
    NYC
    11/16/07 (F)
    Day 3
    Hang Clean, 4x8-10
    95x10
    100x8
    100x7
    100x4
    Front Squat, 4x8-10 / Unilateral Plate Shoulder Press
    115x12 / 35x10/side
    120x10 / 35x10/side
    120x10 / 35x10/side

    Only had 20 min to workout today...:wtc:
     
  16. chizzle

    chizzle New Member

    Joined:
    May 23, 2003
    Messages:
    11,152
    Likes Received:
    0
    Location:
    NYC
    11/19/07, Monday

    Day 1
    Incline Bench, 5x5
    135x5
    135x5
    140x5
    145x5
    150x5
    Weighted Pushups, 4x8-10 (from floor not pushup bars)
    25x12
    25x10
    25x7
    25x7
    Decline B Flyes, 3x10-12
    30x12
    35x10
    35x10
    Lateral DB / Front Plate Raise
    20x12/35x10
    20x12/35x10
    20x12/35x10
    Pressdown
    50x10
    50x10
    50x8
    Day 1 & Day 3 Supplements
    Hanging Leg Raise
    5x10x3
    Decline Weighted Twists
    35x30x2
     
  17. chizzle

    chizzle New Member

    Joined:
    May 23, 2003
    Messages:
    11,152
    Likes Received:
    0
    Location:
    NYC
    11/20/07 (T)

    Day 2
    Pullups (not from a platform like I normally do)
    10,6,3 (19)
    Deadlift, 5x5
    135x10
    225x5
    245x5
    255x5
    265x5
    265x5
    Bent-over Row, 4x8-10
    85x12
    95x12
    95x12
    95x8
    Neutral Wide-Grip Pulldown, 3x10-12
    160x12
    160x12
    170x10
    Incline DB Curl/Standing Hammer Curl
    25x10/25x10
    25x10/25x10
    25x10/25x10

    Supplements
    Weighted Leg Raise
    10x12x2
    10x10x1
     
  18. chizzle

    chizzle New Member

    Joined:
    May 23, 2003
    Messages:
    11,152
    Likes Received:
    0
    Location:
    NYC
    11/28/07, Wednesday
    Day 1
    Incline Bench, 5x5
    135x5
    140x5
    145x5
    150x5
    150x5
    Weighted Pushups, 4x8-10 (from floor not pushup bars)
    25x10
    25x8
    25x8
    25x7
    Decline B Flyes, 3x10-12
    30x12
    35x10
    35x10
    Lateral DB / Front Plate Raise
    20x10/35x10
    20x10/35x10
    20x10/35x10

    Day 1 & Day 3 Supplements
    Hanging Leg Raise
    5x10x3
    Side Bends
    50x10/side
    60x10x2/side

    Past two weeks have been so busy for me :wtc:
     
  19. chizzle

    chizzle New Member

    Joined:
    May 23, 2003
    Messages:
    11,152
    Likes Received:
    0
    Location:
    NYC

    Day 2
    Pullups (not from a platform like I normally do)
    20 total (forgot what the breakdown was)
    Deadlift, 5x5
    135x10
    225x5
    245x5
    255x5
    265x5
    270x5
    Bent-over Row, 4x8-10
    95x12
    100x10
    100x10
    100x8
    Neutral Wide-Grip Pulldown, 3x10-12
    160x12
    160x12
    170x10
    Standing Hammer Curl
    30x10
    30x10
     
Thread Status:
Not open for further replies.

Share This Page