chizzle's log

Discussion in 'Training Logs' started by chizzle, Jun 4, 2005.

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  1. chizzle

    chizzle New Member

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    I have a feeling you guys are going to say the volume is too high...

    June 2 2005 - Chest, shoulder, tricep day

    Warm-up (cardio)
    10 minute elliptical
    Level 10, 70-80rpms

    Chest
    Flat bench
    105x8
    125x5
    145x2
    125x5
    105x8
    Incline bench
    40x8
    60x5
    80x2
    60x5
    40x8
    Decline bench
    100x8
    120x5
    140x2
    120x5
    100x8
    DB fly (machine)
    75x8
    90x5
    105x2
    105x5
    90x8

    Shoulders
    DB shoulder press
    20x12
    20x12
    20x12
    DB shrugs
    50x12
    55x12
    55x12

    Arms - Triceps
    pulldowns
    60x12
    70x12
    80x12
    french press
    25x12
    30x12
    35x12

    All my tricep exercises went up in weight on this day, hence why they went up as sets went up. I usually do the same weight x3x12
     
    Last edited: Jun 4, 2005
  2. chizzle

    chizzle New Member

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    June 3 2005 - Leg, back, bicep day

    Warm-up (cardio)
    10 minute treadmill
    7.0 initial speed, increase .5 every 2 minutes

    Legs
    Leg press
    280x8
    300x5
    320x2
    300x5
    320x8
    Lunges
    25x8
    35x5
    45x2
    35x5
    25x8
    Stiff-leg deadlift
    95x8
    125x5
    145x2
    125x5
    95x8
    Standing/sitting calves (superset)
    270/100 x12
    270/100 x12
    270/100 x12

    Back
    Wide-grip pulldown
    90x12
    90x12
    90x12
    Seated cable row
    70x12
    75x12
    75x12
    Hyperextensions
    35x12
    35x12
    35x12

    Arms - Biceps
    preacher curl
    50x12
    60x12
    60x12
    db hammer curl
    20x12
    20x12
    25x12
     
  3. chizzle

    chizzle New Member

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    June 4 2005 - Cardio day

    16 minute, 2 mile run on treadmill
    3 minute cooldown, .5 miles
     
  4. chizzle

    chizzle New Member

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    June 5 2005 - Cardio day

    17 minute, 2.5 mile run on treadmill
    3 minute cooldown, .5 miles
     
  5. chizzle

    chizzle New Member

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    June 6 2005 - Chest, shoulder, tricep day

    Warm-up (cardio)
    10 minute elliptical
    Level 10, 75-85rpms

    Chest
    Flat bench
    105x8
    115x5
    135x2
    115x5
    105x8
    Incline bench
    40x8
    55x5
    65x2
    55x5
    45x8
    Decline bench
    100x8
    120x5
    140x2
    120x5
    100x8
    DB fly
    15x8
    25x5
    30x2
    25x5
    20x8

    Shoulders
    Shoulder press (machine)
    35x12
    35x12
    n/a x12 (right shoulder started killing me like usual, had to stop)
    Side/Front raises - superset
    10/10 x12
    15/10 x12
    15/10 x12

    Arms - Triceps
    pulldowns (machine)
    95x12
    95x12
    95x12
    Skullcrushers/cg bench - superset
    55x12
    55x12
    55x12

    I realized I was extending myself too much on my flat bench and incline bench, so I knocked the weights down a notch. Last week I struggled more than I should have and got more help from my partner than I should have. Did a lot better today with lesser weights.
     
    Last edited: Jun 8, 2005
  6. chizzle

    chizzle New Member

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    June 7 2005 - Leg, back, bicep day

    Warm-up (cardio)
    10 minute treadmill
    7.0 initial speed, increase .5 every 2 minutes

    Legs
    Leg press
    300x8
    320x5
    340x2
    340x5
    320x8
    Lunges
    25x8
    35x5
    45x2
    35x5
    25x8
    Stiff-leg deadlift
    105x8
    135x5
    145x2
    135x5
    105x8
    Standing/sitting calves (superset)
    270/100 x12
    270/100 x12
    270/100 x12

    Back
    Wide-grip pulldown
    90x12
    90x12
    90x12
    Seated row (machine)
    80x12
    80x12
    80x12
    Hyperextensions
    35x12
    35x12
    35x12

    Arms - Biceps
    BB curl
    50x12
    50x12
    50x12
    incline db curl
    20x12
    20x12
    20x12
     
  7. chizzle

    chizzle New Member

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    June 9 2005 - Chest, shoulder, tricep day

    Warm-up (cardio)
    10 minute elliptical
    Level 10, 70-80rpms

    Chest
    Flat bench
    105x8
    115x5
    135x2
    115x5
    105x8
    Incline bench
    45x8
    55x5
    65x2
    65x5
    55x8
    Decline bench
    110x8
    130x5
    150x2
    130x5
    110x8
    DB fly (machine)
    90x8
    120x5
    135x2
    120x5
    105x8

    Shoulders
    DB shoulder press
    20x12
    20x12
    20x12
    DB shrugs
    50x12
    50x12
    50x12

    Arms - Triceps
    pulldowns
    70x12
    70x12
    70x12
    french press
    35x12
    35x12
    35x12
     
  8. chizzle

    chizzle New Member

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    June 10 2005 - Leg, back, bicep day

    Warm-up (cardio)
    10 minute treadmill
    7.0 initial speed, increase .5 every 2 minutes

    Legs
    Leg press
    300x8
    320x5
    340x2
    320x5
    300x8
    Lunges
    25x8
    35x5
    45x2
    35x5
    25x8
    Stiff-leg deadlift
    105x8
    125x5
    145x2
    125x5
    105x8
    Standing/sitting calves (superset)
    270/110 x12
    270/110 x12
    270/110 x12

    Back
    Wide-grip pulldown
    90x12
    90x12
    90x12
    cable row
    75x12
    75x12
    75x12
    Hyperextensions
    35x12
    35x12
    35x12

    Arms - Biceps
    preacher curl
    50x12
    50x12
    60x12
    db hammer curl - (screwed this one up b/c I forgot how much weight i was doing)
    15x12
    20x12
    25x12
     
  9. chizzle

    chizzle New Member

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    June 13 2005 - Chest, shoulder, tricep day

    Warm-up (cardio)
    10 minute elliptical
    Level 10, 75-85rpms

    Chest
    Flat bench
    105x8
    115x5
    135x2
    115x5
    105x8
    Incline bench
    50x8
    65x5
    80x2
    65x5
    55x8
    Decline bench
    120x8
    140x2
    140x2
    110x5
    110x8
    DB fly
    15x8
    25x5
    35x2
    30x5
    20x8

    Shoulders
    Shoulder press (machine)
    40x12
    40x12
    40x12
    Side/Front raises - superset
    15/10 x12
    15/10 x12
    15/10 x12

    Arms - Triceps
    pulldowns (machine)
    95x12
    110x12
    110x12
    Skullcrushers/cg bench - superset
    55x12
    55x10
    55x10
     
  10. chizzle

    chizzle New Member

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    June 14 2005 - Leg, back, bicep day

    Warm-up (cardio)
    10 minute treadmill
    7.0 initial speed, increase .5 every 2 minutes

    Legs
    Leg press
    300x8
    320x5
    340x2
    340x5
    320x8
    Lunges
    25x8
    35x5
    45x2
    35x5
    25x8
    Stiff-leg deadlift
    105x8
    135x5
    145x2
    135x5
    105x8
    Standing/sitting calves (superset)
    270/110 x12
    270/110 x12
    270/110 x12

    Back
    Wide-grip pulldown
    90x12
    90x12
    90x12
    Seated row (machine)
    80x12
    80x12
    80x12
    Hyperextensions
    35x12
    35x12
    35x12

    Arms - Biceps
    BB curl
    50x12
    50x12
    50x12
    incline db curl
    20x12
    20x12
    20x12
     
  11. chizzle

    chizzle New Member

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    June 16 2005 - Chest, shoulder, tricep day

    Warm-up (cardio)
    10 minute elliptical
    Level 10, 70-80rpms

    Chest
    Flat bench
    105x8
    125x5
    145x2
    125x5
    105x8
    Incline bench
    55x8
    65x5
    75x2
    65x5
    55x8
    Decline bench
    110x8
    130x5
    150x2
    130x5
    110x8
    DB fly
    20x8
    30x5
    40x1
    30x5
    20x8

    Shoulders
    DB shoulder press
    20x12
    25x10
    25x10
    DB shrugs
    55x12
    55x12
    55x12

    Arms - Triceps
    pulldowns
    70x12
    70x12
    70x12
    french press
    35x12
    35x12
    35x12
     
  12. chizzle

    chizzle New Member

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    June 17 2005 - Leg, back, bicep day

    Warm-up (cardio)
    10 minute treadmill
    7.0 initial speed, increase .5 every 2 minutes

    Legs
    Leg press
    300x8
    320x5
    340x2
    320x5
    300x8
    Lunges
    25x8
    35x5
    45x2
    35x5
    25x8
    Stiff-leg deadlift
    105x8
    125x5
    145x2
    125x5
    105x8
    Standing/sitting calves (superset)
    270/110 x12
    270/110 x12
    270/110 x12

    Back
    Wide-grip pulldown
    90x12
    90x12
    90x12
    cable row
    75x12
    75x12
    75x12
    Hyperextensions
    35x12
    35x12
    35x12

    Arms - Biceps
    preacher curl
    60x12
    60x12
    60x12
    db hammer curl
    20x12
    25x12
    25x12
     
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