chizzle's upper/lower

Discussion in 'Training Logs' started by chizzle, Apr 3, 2006.

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  1. chizzle

    chizzle New Member

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    Hopefully I'll actually keep this one...

    Current stats:
    Weight: ~160
    Height: 5'8
    B/S/D (5RM): 130 :o /235/225

    Monday, 3 April 2006 - Lower

    Squat
    185x5
    205x5
    215x5
    225x5
    225x5

    DB Lunges
    35x10
    35x10
    35x10

    Leg Press (first time I've done them in awhile...had to test the waters)
    180x8
    270x8
    270x8

    SLDL
    95x8
    115x8
    115x8

    Calves, Obliques
     
  2. chizzle

    chizzle New Member

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    Tuesday, 4 April 2006 - Upper

    Incline Bench
    105x5
    110x5
    115x5
    120x5
    125x5

    Seated Military Press
    70x5
    80x5
    80x5
    80x5
    80x5

    Pullups (started on platform)
    bwx6
    bwx5
    bwx4
    bwx2

    Flat DB Bench
    40x8
    45x8
    50x6

    Abs
    Treadmill - 1 mile, 8 minutes
     
  3. chizzle

    chizzle New Member

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    Wednesday, 5 April 2006 - Lower

    Deadlift
    205x5
    210x5
    215x5
    220x5
    225x5

    Hyperextension
    45x10
    45x10
    45x10

    Leg Curl
    100x8
    100x8
    105x7

    Leg Extension (haven't done these in awhile, didn't know how much weight was appropriate)
    100x8
    115x8
    125x8

    Calves, Obliques
     
  4. chizzle

    chizzle New Member

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    Thursday, 6 April 2006 - Upper

    Bent-Over Row
    95x5
    100x5
    105x5
    110x5
    115x5

    Flat Bench
    115x5
    120x5
    125x5
    130x5
    135x4

    Dips
    BWx10
    BWx10
    BWx10
    BWx11 (max)

    Upright Row
    70x8
    75x8
    80x8

    Abs
     
  5. chizzle

    chizzle New Member

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    Friday, 7 April 2006 - Supplemental

    Maybe one of you guys can help me out with today.

    I did a few bodyweight exercises and an arm superset and 10 minutes of HIIT (1 minute warm-up, 8 minutes of 30 sec alternations between a 7 min/mi pace and a 6 min/mi pace, 1 minute cooldown).

    I would like to keep friday active, for me to do something, but what i did today didn't seem to suffice. What would u guys recommend for a supplemental day?
     
  6. chizzle

    chizzle New Member

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    Location:
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    Sunday, 9 April 2006 - Cardio

    1200 meters - 5m30s
    300 meters - walk
    100 meters - sprint
    100 meters - jog
    100 meters - sprint
    100 meters - jog
    100 meters - sprint
    100 meters - jog
    100 meters - sprint
    100 meters - jog
    100 meters - sprint
    100 meters - jog
    100 meters - sprint

    I couldn't even run 1 mile without having to stop :wtc:

    Not keeping up with cardio ftl.
     
  7. chizzle

    chizzle New Member

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    Monday, 10 April 2006 (AM) - Lower

    Squat
    185x5
    185x5
    190x5
    195x5
    200x5
    Drop the weight on these bc I decided I wasn't going down low enough. Not quite ATG yet, but getting there.

    DB Lunges
    35x10
    35x10
    35x9
    These fucking killed me today...I'm hoping it was bc of the squats.

    Leg Press
    270x8
    270x8
    270x8

    SLDL
    115x8
    125x8
    125x8

    Calves, Obliques
     
    Last edited: Apr 11, 2006
  8. chizzle

    chizzle New Member

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    Monday, 10 April 2006 (PM) - Cardio

    Treadmill
    2.0 miles, 16 minutes
    0.2 miles, 4 minutes
    TOTAL: 2.2 miles, 20 minutes
     
  9. chizzle

    chizzle New Member

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    Tuesday, 11 April 2006 - Upper

    Incline Bench
    110x5
    115x5
    120x5
    125x5
    130x4

    Seated Military Press
    70x5
    70x5
    75x5
    80x5
    85x2

    Pullups (started on platform)
    bwx5
    bwx4
    bwx3
    bwx5 (neutral grip)

    Flat DB Bench
    45x8
    50x6
    50x5

    Abs
     
    Last edited: Apr 12, 2006
  10. chizzle

    chizzle New Member

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    Wednesday, 12 April 2006 (AM) - Lower

    Deadlift
    210x5
    215x5
    220x5
    225x5
    230x5

    Hyperextension
    45x10
    45x10
    45x10

    Leg Curl
    100x8
    100x8
    105x7

    Leg Extension
    125x8
    125x8
    125x8

    Seated Calf Raises
    160x10
    160x10
    160x10

    Obliques
     
    Last edited: Apr 13, 2006
  11. chizzle

    chizzle New Member

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    Wednesday, 12 April 2006 (PM) - Cardio

    Treadmill
    2.1 miles, 18 minutes
     
  12. chizzle

    chizzle New Member

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    Location:
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    Thursday, 13 April 2006 - Upper

    Bent-Over Row
    95x5
    100x5
    105x5
    110x5
    115x4

    Flat Bench
    115x5
    120x5
    125x5
    130x5
    135x5

    Dips
    BWx10
    BWx10
    BWx10
    BWx10 (max)

    Upright Row
    75x8
    80x8
    80x4

    Abs
     
  13. chizzle

    chizzle New Member

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    Monday, 17 April 2006 (AM) - Lower

    Squat
    185x5
    185x5
    190x5
    195x5
    195x5
    Even closer to a full squat today.

    DB Lunges
    35x10
    35x10
    35x10

    Leg Press
    270x8
    290x8
    310x8

    SLDL
    115x8
    135x8
    135x8

    Calves, Obliques
     
  14. chizzle

    chizzle New Member

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    Tuesday, 18 April 2006 - Upper

    Incline Bench
    110x5
    115x5
    120x5
    125x5
    130x4

    Standing Military Press
    60x5
    65x5
    70x5
    75x5
    80x5

    Pullups (started on platform)
    bwx7
    bwx4
    bwx3
    bwx2

    Flat DB Bench
    45x8
    45x8
    50x8

    Abs
     
  15. chizzle

    chizzle New Member

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    I'm still unfamiliar with the full motion so I'm wary about going all the way down.
     
  16. chizzle

    chizzle New Member

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    Tuesday, 18 April 2006 (PM) - Cardio

    Treadmill
    2.0 miles, 16.5 minutes
    0.3 miles, 4 minutes
    TOTAL: 2.3 miles, 20.5 minutes
     
  17. chizzle

    chizzle New Member

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    Wednesday, 12 April 2006 (AM) - Lower

    Deadlift
    215x5
    220x5
    225x5
    230x5
    235x4
    Lost my grip on the last set :wtc:

    Hyperextension
    45x10
    45x10
    45x10

    Leg Curl
    100x8
    100x8
    100x8

    Leg Extension
    125x8
    125x8
    135x8

    Seated Calf Raises
    160x10
    160x10
    160x10

    Obliques

    Monday's lower day fucking killed me and I was still feeling it today, but overall, felt good.
     
  18. chizzle

    chizzle New Member

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    Thursday, 13 April 2006 - Upper

    Bent-Over Row
    95x5
    100x5
    105x5
    110x5
    115x4

    Flat Bench
    120x5
    125x5
    130x5
    135x5
    140x4

    Dips
    BWx10
    BWx10
    BWx10
    BWx10 (max)

    Upright Row
    75x8
    75x8
    75x6

    Abs, Smith Shrugs (3x10 @ 140lbs), Inverted Row (3x10 @ bw)
     
  19. Phineas Q Stork

    Phineas Q Stork Active Member

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    Are you still doing stuff on Fridays? I'd suggestion going Mon,Tues,Thurs, Fri and taking that wednesday off
     
  20. chizzle

    chizzle New Member

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    I do still plan on going fridays, but I haven't been able to because of random things coming up (having to go home, etc.). Still unsure of what to do though.
     
  21. chizzle

    chizzle New Member

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    Ended up doing a bunch of static exercises, bodyweight exercises and an arm superset on friday. Nothing intense...
     
  22. chizzle

    chizzle New Member

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    Monday, 24 April 2006 (AM) - Lower

    Full Squat
    185x5
    185x5
    185x5
    190x5
    190x5
    These felt impossible today, felt so out of it...

    Leg Press
    310x10
    310x10
    310x10
    Started feeling better after these, decided to just skip lunges though b/c i'm weakminded

    SLDL
    135x8
    135x8
    135x8

    Calves (standing and seated), Obliques
     
  23. chizzle

    chizzle New Member

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    Tuesday, 25 April 2006 - Upper

    Incline Bench
    110x5
    115x5
    120x5
    125x5
    130x5

    Standing Military Press
    65x5
    70x5
    75x5
    80x5
    85x5
    Also tried 90lbs, got 2 reps ups

    Pullups (started on platform)
    bwx8
    bwx5
    bwx4
    bwx2

    Flat DB Bench
    45x8
    50x8
    50x6

    Abs, Wide-Grip Preacher Curl 55x10x2, Standing Hammer Curl 25x10x2
     
  24. chizzle

    chizzle New Member

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    Wednesday, 26 April 2006 - Lower

    Deadlift
    215x5
    220x5
    225x5
    230x5
    235x5

    Hyperextension
    45x10
    45x10
    45x10

    Leg Curl
    100x8
    100x8
    100x8

    DB Lunges
    35x10
    35x10
    35x10

    Seated Calves
    160x10
    160x10
    160x10

    Obliques (Weighted Decline Russian Twists, DB Side Bends)
     
  25. chizzle

    chizzle New Member

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    Thursday, 27 April 2006 - Upper

    Bent-Over Row
    95x5
    100x5
    105x5
    110x5
    115x5

    Flat Bench
    115x5
    120x5
    125x5
    130x5
    135x5
    Didn't have a spot today, a literally no one was at the gym except people on treadmills and ellipticals so I just stuck with my previous 5rm to be on the safe side.

    Dips
    BWx10
    BWx10
    BWx10
    BWx10 (max)

    Upright Row
    75x8
    75x7
    75x6
    I don't know what the hell was wrong with me today on these...

    Abs, Rope Pressdown 45x10x2, Reverse BB Curl 40x10x2, Smith Shrug 160x8x3
     
    Last edited: Apr 29, 2006
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