crucialkc's log

Discussion in 'Training Logs' started by crucialkc, Jul 14, 2006.

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  1. crucialkc

    crucialkc the earth is flat

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    The format for my log is:

    Current Weight, Day, Date - Muscle Groups worked
    Exercise, # of Sets/Reps, Weight used on last set

    With that said...


    192lbs., WEDNESDAY, 7/12/06 - Chest / Shoulders
    BB Incline Bench Press 5x8-12 145lbs.
    BB Flat Bench Press 4x8-12 175lbs.
    BB Military Press 3x8-12 75lbs.
    Machine Lateral Raises 3x10-15 50lbs.
     
    Last edited: Jul 15, 2006
  2. crucialkc

    crucialkc the earth is flat

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    195lbs., THURSDAY, 7/13/06 - Back / Bi's / Tri's
    Reverse Grip Pulldowns 3x12-15 180lbs.
    Lat Pulldowns 4x12-15 110lbs.
    Bent Over BB Rows 4x12-15 100lbs.
    Back Extensions 3x12-15 45lbs.
    BB Power Shrugs 4x12-15 135lbs.
    Rope Pushdown 4x10-15 170lbs.
    superset w/
    Alt. DB Curl 4x10-15 30lbs. db's
     
  3. TQ

    TQ OT Supporter

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    Damn already at 190+?! Keep at it bro :coold:
     
  4. crucialkc

    crucialkc the earth is flat

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    Thanks!
     
  5. crucialkc

    crucialkc the earth is flat

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    Tuesday, 7/25/06 - Shoulders
    Side Laterals 4x6-20 20lb. DB's
    Upright Rows 4x6-15 95lbs.
    Military Press 4x6-15 90lbs.
    Front Raises 3x12-15 50lbs.
    Rear Delt Shrugs 4x10-15 20lb. DB's
    Shrugs 4x12-15 165lbs.
     
  6. crucialkc

    crucialkc the earth is flat

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    193 lbs., Wednesday, 7/26/06 - Legs / Abs
    Leg Extension 2x20 220lbs.
    Leg Press 5x15-failure 330lbs.
    Hack Squat 4x5-12 360lbs.
    Lunges 2x40yd. 50lbs.
    Crunches w/ Ball 5x20-40
    Leg Lifts 4x15


    Measurements:
    Calves 16"
    Quads 24"
    Chest 41.5"
    Arms 15.5"
    Neck 16"
     
    Last edited: Jul 26, 2006
  7. TQ

    TQ OT Supporter

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    goddamn son :eek3:
     
  8. crucialkc

    crucialkc the earth is flat

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    195 lbs., Thursday, 7/27/06 - Chest
    Incline Bench Machine 6x4-12 315lbs.
    Chest Dips 3x6-10
    DB Flat Bench 2x10 45lb. DB's
    Machine Pec Fly 3x20 40lbs. superset w/ pushups until failure
     
  9. crucialkc

    crucialkc the earth is flat

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    197 lbs., Friday, 7/28/06 - Back / Hamstrings
    Assisted Chins 5x8-12 105lbs.
    T-Bar Rows 4x6-10 75lbs.
    Lat Pulldowns 4x6-8 180lbs.
    Cable Rows 3x10 110lbs.
    RDL 4x10-15 175lbs.
    Single Leg Lying Leg Curl 3x10 45lbs.
     
  10. crucialkc

    crucialkc the earth is flat

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    196lbs., Monday, 7/31/06 - Shoulders
    Side Laterals 4x6-12 25lbs.
    Upright Rows 6xfailure 100lbs.
    Machine Military Press 4x8-12 160lbs.
    Behind the Back Upright Row 4x10-12 60lbs.
    DB Rear Delt Raise 2x10 25lbs.
     
  11. crucialkc

    crucialkc the earth is flat

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    hit a new PR the other day for deads.. 250 for 6 reps. Could've done more, but that was after 4 or 5 sets. too much pre-exhaustion.
     
  12. crucialkc

    crucialkc the earth is flat

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    196lbs., Monday, 8/14/06 - Back / Bi's
    BB Bent Over Rows 5x6-10 155lbs.
    Wide Grip Lat Pulldowns 4x6-8
    Close Grip Lat Pulldowns 3x6-8
    Machine High Rows 5x6-10 210lbs.
    Seated Low Cable Rows 7x6-10 160lbs.
    Alt. DB Curl 5x8-10 35lb. DB's
    Incline Alt. DB Curl 2x8 25lb. DB's
    Overhead Cable Curl 3x6-10 40lbs. each side
     
  13. crucialkc

    crucialkc the earth is flat

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    197lbs., Tuesday, 8/15/06 - Shoulders / Calves
    Machine Shoulder Press 5x6-10 130lbs.
    Standing Calf Raises 4x15 130lbs.
    DB Shoulder Press 3x12-8 50lb. DB's
    BB Upright Rows 3x8-12 85lbs.
    BB Front Raises 3x8-12 40lbs.
    DB Lateral Raises 4x10 30lb. DB's
    Rear Delt Shrugs 5x6-12 40lb. DB's
    Toe-In Standing Calf Raises 3x10 170lbs.
     
  14. crucialkc

    crucialkc the earth is flat

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    time to switch up routines.. went to the chiropractor on friday for the first time. my back felt fine friday night and by saturday night it started to hurt, today it was pretty sore... I feel like I could've lifted a bit more if I hadn't been hurting so much.

    195lbs., Sunday, 8/20/06
    Squats (Smith Machine) 5x5 230lbs.
    Deadlifts 5x5 295lbs.
    Bench Press 5x5 195lbs.
    Incline DB Press-2x8-10 55lbs.
     
  15. crucialkc

    crucialkc the earth is flat

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    194lbs., Tuesday, 8/22/06
    Lunges 4x8 45lb. DB's
    Good Mornings 3x8-12 175lbs.
    Shoulder Press 5x5 65lb. DB's
    Incline Bench Press 3x5 80lb. DB's
    Seated Rows 4x6-10 (10, 10, 8, 8, 6) 180lbs.
     
  16. crucialkc

    crucialkc the earth is flat

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    195lbs., Saturday, 8/26/06
    Squats (Smith Machine) 5x3-5 250lbs.
    Bent Over Row 4x5 165lbs.
    Seated Rows 4x5 180lbs.
    Incline Bench Press 5x5 80lb. DB's
    A. Tricep Extensions 4x6-12 200lbs. (the whole stack)
    B. Alt. DB Curl 4x6-12 35lb. DB's
     
  17. crucialkc

    crucialkc the earth is flat

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    200lbs., Monday, 8/27/06
    Squats 5x5 255lbs.
    Deadlifts 4x5 295lbs.
    Bench Press 5x3-5 205lbs.
    Incline Bench Press 3x5 75lb. DB's
     
  18. crucialkc

    crucialkc the earth is flat

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    200lbs., Tuesday, 9/5/06
    Squats (Smith Machine) 5x5 270lbs.
    Deadlifts 5x5 315lbs.
    DB Bench 5x3-5 85lb. DB's
    A. Incline DB Bench 3x6-8 70lb. DB's
    B. Calf Raises 4x10 210lbs.
     
  19. crucialkc

    crucialkc the earth is flat

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    I hope to have a 1000 total by the beginning of december... hope to be at 215lbs. by end of december!!
     
  20. crucialkc

    crucialkc the earth is flat

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    201lbs., Friday, 9/8/06
    Light Squats (Smith Machine) 4x10 140lbs.
    Alt. DB Curl 4x10 40lb. DB's
    Cable Pull-Throughs 4x10 180lbs.
    Seated Cable Row 5x6-12 190lbs.
    Seated DB Arnold Press 3x2-5 65lb. DB's
    A. Standing BB Military Press 3x5 105lbs.
    B. Rear Delt Shrugs 3x10 40lb. DB's
    Behind The Back Upright Row 2x10 55lbs.
     
  21. crucialkc

    crucialkc the earth is flat

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    8/20/06
    276 Squat
    343.38 DL
    224.25 Bench

    843.63 TOTAL

    9/8/06
    324 Squat
    366.66 DL
    221.4 Bench

    912.06 TOTAL

    *All are projected maxes
     
  22. Phineas Q Stork

    Phineas Q Stork Active Member

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    any reason you squat on a smith machine?
     
  23. LancerV

    LancerV Something Happened OT Supporter

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    :werd: No free weight no care
     
  24. crucialkc

    crucialkc the earth is flat

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    No spot :-\... it's hard to max out w/ no spot
     
    Last edited: Sep 9, 2006
  25. LancerV

    LancerV Something Happened OT Supporter

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    No squat rack?
     
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