My log - S.A.I.S Mass building Routine

Discussion in 'Training Logs' started by Creator, May 16, 2005.

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  1. Creator

    Creator The Creator Has a Master Plan

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    For the first time since i started lifting 3 years ago i started keeping a log. I cant belive it took me this long. I havent been seeing gain forever, now that i started logging i already am. I have been keeping a hand written log since last week, so im going to transfer that all over here and then keep this updated.

    Monday, May 10th:
    Chest + Biceps

    Dumbbell Bench - 50 x 10, 60 x 6, 65 x 6
    Incline Press - 45 x 10, 45 x 7
    Vertical Bench (Gym doesnt have one, need to find substitute)
    Barbell Curls - 35 x 6, 55 x 4, 55 x 3
    Dumbbell Curls (seated) 35 x 4, 35 x 5
    EX barbell curls 50 x 16

    Weight - 182

    Tuesday, May 11th:
    Legs

    Squats 175 x 6, 195 x 6, 245 x 3
    Leg press 180 x 10, 230 x 6
    Hack Squats - 140 x 10

    weight - 185

    Thursday, May 12th
    Shoulders + tris

    Behind the neck press - 110 x 6, 150 x 6, 170 x 2 (fail)
    Standing upright rows - 50 x 10, 60 x 10
    Front overhead press - 30 x 20
    Lying tricep press - 50 x 6, 70 x 6, 70 x 6
    Overhead tricep press - 40 x 10, 45 x 9
    Tricep pushdown - 70 x 20

    Weight - 185

    Saturday, may 14th
    Back + calves

    Front latpull down - 140 x 6, 150 x 6, 160 x 5.5
    Seated Cable Rows - 120 x 10, 130 x 8
    Dumbbell rows 40x15
    Standing calf raises - 90 x 6 , 115 x 6, 115 x 6

    Weight - 187

    Monday, May 16th
    Chest + bis

    Dumbbell Bench (Last week best 65 x 6) - 60 x 6, 65 x 6, 70 x 4 (fail)
    Incline press (last week best 45 x 7) - 45 x 10, 50 x 9
    Verticla Bench (forgot to find a sub)
    Barbell curls (Last week best 55 x 3) 65 x 3 (too heavy) 55 x 10
    Dumbbell curls (last week best, 35 x 5) 35 x 5, 35 x 6
    EZ barbell curls (Last week best 50 x 16) - 50 x 20

    Weight 186
     
  2. Creator

    Creator The Creator Has a Master Plan

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