Eschafer's log

Discussion in 'Training Logs' started by Eschafer, Feb 19, 2006.

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

    Eschafer New Member

    Joined:
    Sep 15, 2005
    Messages:
    481
    Likes Received:
    0
    I was writing this all down in a notebook but i figured it would just be easier this way.

    As of 2/17,

    5'10.5
    190lbs










    Comments welcome.


    .
     
    Last edited: Feb 19, 2006
  2. Eschafer

    Eschafer New Member

    Joined:
    Sep 15, 2005
    Messages:
    481
    Likes Received:
    0
    Friday 2/17

    Cardio: Jog 40-45min


    Deadlifts
    2 x 8- 315
    4 x 3- 365
    Bent over rows
    4 x 10- 185
    Cable Pulls
    3 x 12- 210
    Lat Pulldowns
    3 x 12- 180
    Leg Press
    4 x 10- 450, 540, 600, 600
    Leg Extensions
    3 x 12- 160
    BB curls
    3 x 15- 60
    Hammer Curls
    2 x 15- 45
     
  3. Eschafer

    Eschafer New Member

    Joined:
    Sep 15, 2005
    Messages:
    481
    Likes Received:
    0
    Sunday 2/19

    Bench
    2 x 10- 225
    3 x 5-6- 275
    2 x 12 - 185
    Incline Bench
    4 x 10- 145
    Incline Pec Flys
    3 x 12- 35s
    Machine shoulder press
    4 x 12- 90
    Side laterals
    3 x 12- 25s
    Upright rows
    4 x 10- 95
    Skull crushers
    4 x 12- 75
    Tricep press
    3 x 15- 150

    Cardio: bike 50 min
     
    Last edited: Feb 20, 2006
  4. jonno

    jonno New Member

    Joined:
    Jun 3, 2003
    Messages:
    63,823
    Likes Received:
    2
    Location:
    fort sam
    any recent pics?>
     
  5. Eschafer

    Eschafer New Member

    Joined:
    Sep 15, 2005
    Messages:
    481
    Likes Received:
    0
    Nah i dont have a camera at school, i was thinking about taking some over spring break in a couple weeks.
     
  6. Eschafer

    Eschafer New Member

    Joined:
    Sep 15, 2005
    Messages:
    481
    Likes Received:
    0
    Monday 2/20

    Squats (below parallel)
    1 X 10- 225
    1 x 8- 275
    4 x 4- 315

    Front Squats (below parallel)
    1 x 12- 135
    3 x 8- 185

    Leg Extensions
    4 x 12- 160

    T- bar row machine
    3 x 10- 90

    Lat Pull down
    3 x 12- 180

    Seated Side Curls
    2 x 15- 25
     
  7. Eschafer

    Eschafer New Member

    Joined:
    Sep 15, 2005
    Messages:
    481
    Likes Received:
    0
    Tues 2/21

    Cardio:

    45 min jog
     
  8. Eschafer

    Eschafer New Member

    Joined:
    Sep 15, 2005
    Messages:
    481
    Likes Received:
    0
    Wed 2/22

    DB Shoulder Press
    1x16- 45s
    2x10- 65's
    2x8- 70's

    DB Shrugs
    2x12- 95s
    1x12- 100s

    BB Front Raises
    1x18- 40
    3x12-14 - 50

    Rear Delt DB
    3x12-15 - 25s

    BB Bench
    1x15- 135
    4x8- 225

    Pec Dec
    3x10- 90

    Dips
    3x14,12,11-bw


    Cardio:

    45 min jog
     
  9. Eschafer

    Eschafer New Member

    Joined:
    Sep 15, 2005
    Messages:
    481
    Likes Received:
    0
    Thurs 2/23

    Deadlift
    1 x 15- 225
    2 x 8- 315
    2 x 4- 365
    2 x 2- 405

    Goodmornings
    1x 15- 135
    3 x 12- 225

    DB Rows
    3 x 12- 100's

    Leg Press
    1 x 15- 4 plates
    1 x 12- 5 plates
    2 x 12- 6 plates

    Leg Curl
    3 x 12- 100

    BB Curl
    3x15-12 - 60

    Preacher Curl Machine
    2 x 12- 60
     
  10. Eschafer

    Eschafer New Member

    Joined:
    Sep 15, 2005
    Messages:
    481
    Likes Received:
    0
    Fri 2/24

    Cardio:

    Bike 45 min, 15 mph

    Abs:
    2x50 crunches
    1x50 crunches legs raised
    2x40 scissor kicks
     
  11. Eschafer

    Eschafer New Member

    Joined:
    Sep 15, 2005
    Messages:
    481
    Likes Received:
    0
    Sat 2/25

    BB Bench
    1x15- 135
    1x15- 185
    2x6- 275
    1x5- 275
    1x5- 285

    Incline BB Bench
    1x135- 12
    2x165- 10
    1x135- 12

    Overhead BB Press
    4x10- 125

    BB Shrugs
    4x12- 225

    Lat Raises
    3x12- 25s

    Tricep Press
    1x12- 110
    2x10- 160
     
  12. Eschafer

    Eschafer New Member

    Joined:
    Sep 15, 2005
    Messages:
    481
    Likes Received:
    0
    Sunday 2/26

    Squats (< parallel)
    1x15- 135
    1x10- 225
    4x6- 315

    Hack Squats
    2x10- 280
    3x10- 300

    Leg Extension
    3x12- 170

    Bent over rows
    1x12-135
    1x12- 185
    3x12- 225

    Cable Row
    3x12- 190,200,210

    Lat Pull down
    1x12-170
    3x12- 200, 200, 210



    Cardio:

    45 min jog
     
  13. Eschafer

    Eschafer New Member

    Joined:
    Sep 15, 2005
    Messages:
    481
    Likes Received:
    0
    Monday 2/27

    Cardio:

    45 min jog
     
  14. Eschafer

    Eschafer New Member

    Joined:
    Sep 15, 2005
    Messages:
    481
    Likes Received:
    0
    Tues 2/28

    Cardio:

    45 min jog


    DB Shoulder Press
    1x12- 50
    4x8 - 70

    Front Lat Raises
    1x12- 30s
    3x12- 35s

    Face Pulls
    3x12- 90,100,110

    DB Flat Bench
    1x12- 70s
    3x10- 80s

    Dips
    4x13,12,11,11

    CGB
    1x10- 115
    3x10- 135

    Abs:
    crunches 3x50
    scissor kicks 1x50
    leg lifts 2x25
    side crunches 1x40
     
  15. Eschafer

    Eschafer New Member

    Joined:
    Sep 15, 2005
    Messages:
    481
    Likes Received:
    0
    Wed 3/1

    Deadlifts
    1x12- 225
    2x8- 315
    1x2- 385
    2x1- 405

    BB Hack (first time doing these)
    1x15- 135
    3x12- 185, 205, 205

    DB Rows
    3x12- 100

    Pull-ups (neutral)
    4x9,8,8,8

    Leg Press
    1x12- 4 plates
    1x12- 5 pl
    2x10- 6

    BB Curls
    3x15- 60

    C. Curls
    3x12- 25
     
  16. jonno

    jonno New Member

    Joined:
    Jun 3, 2003
    Messages:
    63,823
    Likes Received:
    2
    Location:
    fort sam
    y r u so hawt?!?!?!
     
  17. Eschafer

    Eschafer New Member

    Joined:
    Sep 15, 2005
    Messages:
    481
    Likes Received:
    0
    why is there pink in my fitness log?
     
  18. Eschafer

    Eschafer New Member

    Joined:
    Sep 15, 2005
    Messages:
    481
    Likes Received:
    0
    Thurs 3/2

    Cardio:

    45 min jog
     
  19. Eschafer

    Eschafer New Member

    Joined:
    Sep 15, 2005
    Messages:
    481
    Likes Received:
    0
    Friday 3/3

    Cardio:

    45 min jog


    Flat Bench
    1x15- 135
    1x225- 10
    3x275- 5,6,6
    2x285- 5

    Incline Bench
    1x12-135
    3x8- 185

    Flys
    3x10- 40s

    Db Shoulder
    3x8- 55s

    Lat Raises
    3x12- 35s

    Overhead Press (behind head)
    3x12- 70

    Dips
    3x13,12,11

    Pushdowns
    3x12- 70
     
  20. Eschafer

    Eschafer New Member

    Joined:
    Sep 15, 2005
    Messages:
    481
    Likes Received:
    0
    Monday 3/6

    Squats
    1x12- 135
    1x12- 225
    2x6- 315
    2x6- 335

    Front Squats
    3x8- 185

    Leg Extensions
    1x12- 160
    2x12- 170

    Yates Rows
    1x12- 135
    3x12- 185

    Abs:
    Crunches 2x50
    Scissor kicks 2x50

    Cardio:

    45 min jog
     
  21. Eschafer

    Eschafer New Member

    Joined:
    Sep 15, 2005
    Messages:
    481
    Likes Received:
    0
    Tues 3/7

    Military BB Press
    4x8- 135

    Front Lat Raises
    3x12- 45lb plate

    Shrugs
    1x12- 185
    3x12- 225

    Db Bench
    4x8- 80

    Cable Cross-overs
    3x12- 165,175,185

    Tricep Press
    3x12- 140

    Overhead Press
    3x10- 65
     
  22. Eschafer

    Eschafer New Member

    Joined:
    Sep 15, 2005
    Messages:
    481
    Likes Received:
    0
    Wed 3/8

    Cardio:

    45 min jog
     
  23. Eschafer

    Eschafer New Member

    Joined:
    Sep 15, 2005
    Messages:
    481
    Likes Received:
    0
    Thurs 3/9

    Cardio:

    30 min jog

    Deadlift
    1x10- 225
    2x8- 315
    1x2- 365
    1x1 405

    DB Rows
    3x12- 100s

    Lat PullDowns
    4x10- 180, 190, 200, 210

    Leg Press
    1x10- 4 plates
    3x10- 5 plates

    Leg Curls
    3x12- 100, 110

    Straight BB Curls
    3x12- 70
     
  24. Eschafer

    Eschafer New Member

    Joined:
    Sep 15, 2005
    Messages:
    481
    Likes Received:
    0
    3/10

    Bench
    1x12- 135
    1x10- 225
    2x5- 275
    2x3- 295

    DB Incline Bench
    2x8- 70
    2x7- 75

    Cable Crossover
    3x12- 75, 85, 85

    Machine Shoulder Press
    4x10- 90,90, 110, 110

    Front Lat Raises
    3x12- 35s

    Upright Row
    3x12- 95

    Dips
    4x 15, 13, 11, 11


    Cardio:

    elliptical 32 min, 400 Cals
     
  25. Eschafer

    Eschafer New Member

    Joined:
    Sep 15, 2005
    Messages:
    481
    Likes Received:
    0
    haha thanks man.

    im down from like 205lbs tho
     
Thread Status:
Not open for further replies.

Share This Page