lif's log v. new log, new era.

Discussion in 'Training Logs' started by lif, Dec 4, 2006.

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  1. lif

    lif New Member

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    Location:
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    Current Number (1RM) January 2007

    Height: 5'9
    Weight: 161.5 lbs

    Bench: 225 (poor form, arms kept parallel)
    Deadlift: 330 (strap use
    Squat: 250,

    As of April 2007

    Weight: 168

    Bench: 225 with bar coming just below chest
    Deadlift: 330 with no straps
    Squat: Currently Repping 250, 1 RM likely 265 - 270.


    MONDAY
    2 warmup sets and then (hopefully)

    Squat
    205 X 5
    205 X 5
    205 X 5
    205 X 5
    205 X 5

    Deadlift
    275 X 5
    275 X 5
    275 X 5
    275 X 5
    275 X 5

    Leg Press
    365 X 6
    365 X 6
    365 X 6
    365 X 6

    Calf Raise

    105 (per leg) X 8
    105 X 8
    105 X 8

    TUESDAY (UPPER HEAVY)

    DB Bench

    85 X 5
    85 X 5
    85 X 5
    85 X 5
    85 X 5

    CG neutral pulldown

    150 X 5
    150 X 5
    150 X 5
    150 X 5
    150 X 5

    Military Press

    90 X 5
    90 X 5
    90 X 5
    90 X 5
    90 X 5

    Dips

    BW X max
    BW X max
    BW X max
    BW X max
     
    Last edited: Apr 22, 2007
  2. lif

    lif New Member

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    Location:
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    decided to change Monday to upper heavy

    MONDAY UPPER HEAVY

    DB Bench

    40 X 10
    80 X 5 feels pretty heavy...ill stay with it
    80 X 5
    80 X 5
    80 X 5
    80 X 5... wasn't as heavy as i thought, ill up the weight to 85 on the 3rd set next week

    Lat pulldown

    70 X 20
    150 X 5
    150 X 5
    150 X 5
    150 X 4

    Same weight next week... adding a rep onto each set hopefully

    Military Press :hsugh: at my shoulder injuries,, military blows

    70 X 5
    75 X 5
    80 X 5
    80 X 4
    80 X 3

    gonna start at 75 NW and stay there, didn't know how much I could do, 80 was too much.

    Chest Flies

    40 X 5
    40 X 5
    40 X 5
    40 X 4

    Same next week, ill add in a set

    DB Row

    60 X 5
    65 X 5
    65 X 5
    65 X 5

    Start with 65 next week
     
  3. lif

    lif New Member

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    TUESDAY DEC 5/06

    Squat (ATG)

    135 X 10
    205 X 5
    205 X 5
    205 X 5
    205 X 5
    205 X 5

    DL

    135 X 10
    275 X 5
    275 X 5
    275 X 5
    275 X 5
    275 X 5

    Leg Press

    8 45 plates X 5 X 5 X 5 X 5

    SOoooo exams set in and owned my working out until January
     
  4. lif

    lif New Member

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    Location:
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    Switched up the routine for the new year

    Monday - Chest / Tri

    BB Bench

    95 X 10
    155 X 5
    155 X 5
    155 X 5
    155 X 5
    155 X 5

    This was focusing majorily on form.... I had someone critique my form when I was putting up 205 and I had some serious flaws

    Incline DB

    60 X 5
    60 X 4
    60 X 2.5
    50 X 5

    Flat flies

    30 X 10
    30 X 7
    30 X 6.5

    Tricep Pulldown

    80 X 8
    90 X 8
    90 X 7.5

    Overhead Extensions

    45 X 6
    40 X 5
    40 X 6
     
  5. lif

    lif New Member

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    Location:
    London, Ontario
    Tuesday - Back / Bi

    Lat Pulldown

    70 X 10
    70 X 10
    140 X 5
    140 X 5
    140 X 5
    140 X 5
    140 X 5

    Barbell Row

    135 X 5
    135 X 5
    135 X 5
    135 X 5

    Cable Row

    110 X 9
    110 X 8
    110 X 7

    DB Bicep Curl

    30 X 4.5
    25 X 8
    25 X 7

    Incline Bicep Curl

    20 X 7
    20 X 6
    20 X 6
     
  6. lif

    lif New Member

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    Location:
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    Thursday - Legs

    Squat

    90 X 10
    135 X 5
    155 X 5
    175 X 5
    195 X 5
    205 X 5
    205 X 4

    Deadlift

    135 X 10
    185 X 5
    225 X 5
    250 X 5
    275 X 3 (grip failed out)

    Leg Press

    6 plates X 8
    6 plates + 50 lbs X 8 X 8

    Hamstring Curls (1-legged)

    20 X 8
    20 X 8
    20 X 8

    Leg Extensions

    120 X 8
    120 X 8
    120 X 8
     
  7. lif

    lif New Member

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    Location:
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    Friday - Shoulders / Abs

    DB Standing Shoulder Press

    35 X 8
    35 X 8
    35 X 8
    35 X 5

    Lateral Raise

    15 X 10
    15 X 9
    15 X 8

    Deltoid Fly (the machine thing)

    60 X 10
    75 X 10
    90 X 5

    Shrugs

    60 X 10
    60 X 10
    60 X 10
    60 X 10
     
  8. lif

    lif New Member

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    Location:
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    Monday - Chest/Tri

    BB Bench

    45 X 10
    95 X 8
    155 X 5
    155 X 5
    155 X 5
    160 X 5
    160 X 5

    DB Incline

    50 X 5
    50 X 5
    50 X 5
    50 X 4.5

    Flies

    30 X 10
    30 X 8
    30 X 7

    Overhead Exentsions

    45 X 8
    45 X 7
    45 X 5

    Tricep pulldown (back fixed)

    50 X 6
    45 X 7
    45 X 6
     
  9. lif

    lif New Member

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    Location:
    London, Ontario
    Tuesday Back / Bi

    Lat Pulldown

    70 X 10
    70 X 10

    145 X 5
    145 X 5
    145 X 5
    145 X 5
    145 X 5

    BB Row

    135 X 6
    135 X 6
    135 X 6
    135 X 6

    Cable Row

    110 X 10
    110 X 7
    110 X 5.5

    DB Bicep

    25 X 10
    25 X 7
    25 X 6.5

    DB Incline

    20 X 8
    20 X 6
    20 X 6
     
  10. lif

    lif New Member

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    Thursday - legs

    Squats

    95 X 9
    135 X 5
    155 X 5... did i just pull a glute? I think I did. stopping squats

    Deadlift

    135 X 5
    185 X 5
    225 X 5
    275 X 2
    275 X 3

    Should I go for my old PR of 315.... yeah I should

    315 X 1 :coold:
     
  11. lif

    lif New Member

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    Friday workout got... missed
     
  12. lif

    lif New Member

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    Location:
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    Monday - Chest/Tri

    BB Bench

    45 X 10
    45 X 10

    160 X 5
    160 X 5
    160 X 5
    160 X 5
    160 X 4

    DB Incline

    50 X 5
    50 X 5
    50 X 5
    50 X 5

    Flies

    30 X 10
    30 X 10
    30 X 9

    Dips

    BW X 6
    BW X 3
    BW X....2 :hsugh:

    Overhead Exentsinos

    45 X 4
    45 X 4
    45 X 4

    Pulldowns

    80 X 8
    80 X 7
    80 X 4
     
  13. lif

    lif New Member

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    Location:
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    Tuesday - Back/Bi

    Lat Pulldown

    70 X 10
    70 X 10

    145 X 5
    145 X 5
    150 X 5
    150 X 5
    150 X 5

    BB Row

    135 X 6
    135 X 6
    140 X 6
    140 X 6

    Cable Row

    110 X 10
    110 X 7
    110 X 7

    DB Bicep

    25 X 10
    25 X 10
    25 X 7

    DB incline

    20 X 8
    20 X 7
    20 X 6.5
     
  14. lif

    lif New Member

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    Location:
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    Thursday - Legs

    90 X 10
    135 X 5
    155 X 5
    185 X 5
    205 X 5
    205 X 5

    DL... back feels weird

    135 X 5
    185 X 5
    225 X 5
    275 X 1 :wtf:
    275 X 1 :wtf: everything was just off today...

    Leg Press

    6 plates + 50 X 8 X 8 X 8

    Hamstring Curl

    20 X 8
    20 X 8
    20 X 8

    Leg Extensions

    120 X 10
    120 X 10
    120 X 10
     
  15. lif

    lif New Member

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    Location:
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    Monday - Chest

    45 X 10
    95 X 10
    160 X 5
    160 X 5
    160 X 5
    165 X 5
    165 X 5

    DB Incline

    50 X 5
    50 X 5
    55 X 5
    55 X 5

    Flies

    30 X 10
    30 X 10
    30 X 9

    Dips

    BW X 5
    BW X 2.5
    BW X 2

    Overhead Extensions

    40 X 8
    40 X 8
    40 X 8

    Pulldowns back fixed

    45 X 8
    45 X 6
    45 X 7
     
  16. lif

    lif New Member

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    Location:
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    Tuesday - Back / Bi

    Lat Pulldown

    70 X 10
    150 X 5
    150 X 5
    150 X 5
    150 X 5
    150 X 5

    BB Row

    135 X 6
    140 X 6
    140 X 6
    140 X 6

    Cable Row

    110 X 8
    110 X 8
    110 X 7

    DB Bicep

    25 x 10
    25 x 10
    25 x 8

    DB incline

    20 x 8
    20 x 7
    20 x 6.5
     
  17. lif

    lif New Member

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    Location:
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    Thursday - Legs

    Squat

    90 X 10
    135 X 5
    155 X 5
    185 X 5
    205 X 5
    215 X 3 (I was feeling ambitious :o)

    DL

    135 X 5
    185 X 5
    225 X 5
    275 X 5
    315 X 2 :coold: back in action baby

    Leg Press

    6 plates + 55 X 8 X 8 X 8

    Hamstring Curls

    20 X 8
    20 X 8
    20 X 8

    Leg Extensions

    120 X 12
    120 X 12
    120 X 12
    120 X 10
     
  18. lif

    lif New Member

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    Location:
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    Friday - Shoulders

    Forgot log at home... going by memory

    Standing DB Press

    35 X 8
    35 X 8
    35 X 8
    35 X 8

    Lateral Raise

    20 X 10
    20 X 8
    20 X 6

    Facepulls Sitting

    60 X 12
    60 X 12
    60 X 10

    Shrugs

    65 X 10
    65 X 10
    65 X 10
    65 X 10
     
  19. lif

    lif New Member

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    Location:
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    Weight as of January 8th: 160

    Weight now: 163

    Gaining weight at a slow... steady pace, I like it
     
  20. lif

    lif New Member

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    Location:
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    Monday - Chest/Tricep

    Everything went ALMOST according to plan. :coold:

    Bench

    165 X 5
    165 X 5
    165 X 5
    165 X 4
    165 X 4

    Next week I should be able to hit 170 X 4 on my last two sets.

    DB Incline

    55 X 5
    55 X 5
    55 X 5
    55 X 5

    Quite an increase from last week... gonna hit 60X5 on my last two next week

    Flies

    35 X 9
    35 X 8
    35 X 7

    Dips

    BW X 6
    BW X 4
    BW X 3

    Better than last week... still not what I want tho :wtc:

    Overhead Extensions

    40 X 8
    45 X 7
    45 X 6

    Tricep pulldown, back fixed

    45 X 8
    45 X 8
    45 X 8

    :coold: much better than last week, it seems as I finally have my diet in and training in order, everything is increasing every week, progressive overload ftw
     
  21. lif

    lif New Member

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    Location:
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    Tuesday - Back/Bi

    Lat Pulldown

    150 X 5
    150 X 5
    155 X 5
    155 X 5
    155 X 5

    BB Row

    135 X 6
    140 X 6
    140 X 6
    140 X 6

    Cable Row

    110 X 10
    110 X 10
    110 X 8

    DB Bicep Curl

    25 X 10
    25 X 10
    25 X 10 :coold: moving to 30's next week

    DB Incline Hammer Curl

    20 X 9
    20 X 8
    20 X 7
     
  22. lif

    lif New Member

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    Missed Thursday... Combined Friday / Thursday together

    Friday - Legs/SHoulders

    Squat

    90 X 10
    135 X 5
    155 X 5
    185 X 5
    205 X 5
    215 X 5 PR

    Deadlift

    135 X 5
    185 X 5
    225 X 5
    275 X 5
    315 X 3 PR

    Shoulders :hsugh:

    This is the first time trying seated shoulder press ever seince i went into physio for my shoulders. It was not a good outcome

    Thought i'd start with a nice light weight.

    45 X 8 :ugh:
    45 X 6 :ugh: :ugh:
    45 X 4 :ugh: :ugh: :ugh:

    Pre rehab when they told me stop doing shoulders until things got better, i was 65 X5X5X5X5 :wtc:

    Side Laterals

    20 X 9
    20 X 8
    20 X 7

    Facepulls

    65 X 12
    65 X 10
    65 X 8
     
    Last edited: Feb 17, 2007
  23. lif

    lif New Member

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    Location:
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    Monday - Chest/Tri

    95 X 10
    165 X 5
    165 X 5
    165 X 5
    170 X 3
    170 X 3

    i think after next week, i'm going to deload a week for the first time and see how that goes, progression is starting to stall.

    Incline DB

    55 X 5
    55 X 5
    60 X 5
    60 X 4

    Flies

    35 X 9
    35 X 8
    35 X 7

    Dips

    BW X 6
    BW X 4
    BW X 4

    Tricep pulldown

    90 X 10
    90 X 9
    90 X 9

    Tricep kickback... tri's were toast by now

    12 X 10
    12 X 9
    12 X 8
     
  24. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    you may wanna do deadlifts/goodmornigns/45* back raises on back day and try SLDL on leg day. Back raises could alsobe done on leg days they can light up the hamies pretty good too.
     
  25. lif

    lif New Member

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    Location:
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    Tuesday - Back/Bi

    Lat pulldown

    155 X 5
    155 X 5
    155 X 5
    160 X 5
    160 X 5

    Back still progressing nicely

    BB Rows

    135 X 6
    140 X 6
    140 X 6
    140 X 6

    Cable Rows

    110 X 10
    110 X 10
    110 X 10

    Biceps

    DB Bicep Curl

    30 X 7
    30 X 6
    30 X 5

    Incline DB Curl

    20 X 10
    20 X 10
    20 X 10

    well well... gonna increase the reps next week, i still think 25 will have me failing too early, gonna aim for 12 on each set.
     
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