My Training Log

Discussion in 'Training Logs' started by RalphL, Dec 22, 2007.

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  1. RalphL

    RalphL Active Member

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    I decided to start a new training log.
    I started using the Westside for Skinny Bastards routine about 2 months ago.
    I did ME lower today:
    Deadlift
    65lbs x12
    135lbs x5
    155lbs x5
    185lbs x5
    205lbs x3
    225lbs x3
    245lbs x3
    275lbs x3 PR

    DB walking Lunge
    45lbs x20
    50lbs x20 x2

    45* back raise
    12x 20lbs
    12x 25lbs x2

    Sprinter sit ups, v ups, toe touches, and hip thrust circuit x3

    Unilateral calf presses
     
  2. Yuppy

    Yuppy Have a seat right there....

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    grats on PR
     
  3. RalphL

    RalphL Active Member

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    thanks
    i hadn't DLed in about a month because my lower back has been bothering me.
     
  4. RalphL

    RalphL Active Member

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    ME upper body
    Flat BB Bench Press
    bar x20
    65lbs x12
    95lbs x5
    135lbs x3
    165lbs x3

    Flat DB Bench Press
    16 x50lbs x2

    Chest Supported Row/Facepull superset
    35lbs x12/110lbs x12
    45lbs x12/110lbs x12
    55lbs x10/115lbs x10
    65lbs x10/115lbs x10

    I didnt do shrugs because my shoulder was bothering me

    BB Curls
    45lbs x12
    55lbs x10 x3

    more than likely going to eat like shit today and tomorrow :o
     
  5. RalphL

    RalphL Active Member

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    Lower
    Jump rope warm up
    Speed Squat
    95lbs x3
    135lbs x3
    155lbs x3
    185lbs x1
    205lbs x1

    Bulgarian Split Squat (holding DBs)
    30lbs x10 x2
    35lbs x10

    Romanian Deadlift
    135lbs x12
    155lbs x12
    185lbs x10

    Swiss Ball Crunches
    4 sets

    Seated Calf Raise
    4 sets
     
  6. RalphL

    RalphL Active Member

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    RE Upper Today
    4:30 min jog to warm up
    OH Grip Chin Ups
    BW- 12 x2
    +10lbs- 8

    V Bar Pull Down/ Face Pull superset

    12 x 130lbs/12 x 100lbs
    8 x 140lbs/ 12 x 110lbs
    8 x 135lbs/ 10 x 115lbs x2

    DB Side Press
    12 x 30lbs
    12 x 35lbs x2
    8 x 40lbs (I did only got 5 from my left side)

    BB Wide Grip Shrug/ Rope PD Super set
    14x 135lbs/20 x100lbs
    12x 155lbs/16 x115lbs
    12x 155lbs/18 x115lbs
     
  7. RalphL

    RalphL Active Member

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    forgot to update yesterday
    ME Lower
    jogging warm up
    A2g Squat
    barx10
    135 x5
    185lbs x5
    205 x 3
    225 x3 PR

    Walking DB Lunge
    20 x50lbs
    16 x55lbs x2

    45* back raise
    12/25lbs
    12/35lbs x2

    ab circuit x3
    calf press
     
  8. RalphL

    RalphL Active Member

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    ME Upper Body
    i didnt get any sleep and went to the gym at 5am. i cut it short but ended up going later in the day to finish and did 15 minutes of cardio
    Incline BB Bench Press
    barx20
    95lbs x5
    105lbs x5
    115lbs x5
    135lbs x3

    DB Floor Press (Palms in)
    55lbs x20x2

    Chest Supported Rows/face pull super set
    50lbs x12/110lbs x12
    55lbs x12/120lbs x12
    65lbs x8 /120lbs x12
    70lbs x8/125lbs x8
    ------
    Behind Back Shrugs
    bar x20
    155lbs x12
    185lbs x8
    185lbs x10

    Hammer Curls
    20lbs x12
    35lbs x10 x4

    tredmill- 10 min
    jump rope- 5 min
     
  9. RalphL

    RalphL Active Member

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    DE Lower today
    Jump rope warm up
    A2G Speed squat
    bar x10
    135lbs x3
    185lbs x3
    205lbs x1
    225lbs x1
    i shouldnt have added so much weight so fast
    Bulgarian split squats
    35lbs x10
    40lbs x8
    40lbs x10

    Romanian Deadlifts
    135lbs x14
    175lbs x10 x2

    Kneeling Cable Crunches
    4 sets

    about 6 sets of unilateral calf work
     
  10. Mitchj

    Mitchj OT Supporter

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    Welcome back :wavey:
     
  11. RalphL

    RalphL Active Member

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    thanks mitch :wavey:
     
  12. RalphL

    RalphL Active Member

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    RE Upper Today
    BB Bench Press (I didnt realize you were supposed to use 55% of your 1rm)
    bar x20
    135lbs x8
    135lbs x7
    155lbs x3
    Pull downs/ Face Pull superset
    12 x 130lbs/12 x 110lbs
    10 x 145lbs/ 12 x 110lbs
    10 x 145lbs/11 x115lbs
    8 x 155lbs/ 8 x 125lbs

    DB Side Press
    12 x 30lbs
    10 x 35lbs
    I was a little pressed for time so i switched to standing db shoulder press
    6 x35lbs x2

    BB Wide Grip Shrug/ Rope PD Super set
    12x 155lbs/15 x125lbs
    12x 175lbs/15 x125lbs
    12x 185lbs/20 x115lbs
     
  13. RalphL

    RalphL Active Member

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    didnt update yesterday...
    ME Lower
    jump rope warm up
    A2g Squat
    barx12
    95lbs x5
    135lbs x5
    155lbs x3
    185lbs x3
    205lbs x3
    245lbs x1
    265lbs x0

    Walking DB Lunge
    18 x55lbs
    12 x60lbs x2

    45* back raise
    12/35lbs
    10 x45lbs

    ab circuit x3
    Leg press calf raise
     
  14. RalphL

    RalphL Active Member

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    did some cardio today
    5 minutes of BB complexes
    16 minutes of HIIT on the elliptical
    5 minutes of jump rope
     
  15. RalphL

    RalphL Active Member

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    not feeling too good
    no gym today
     
  16. Mitchj

    Mitchj OT Supporter

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    what routine are you following?

    what do you mean 55% of your 1rm? That sounds pointless.
     
  17. RalphL

    RalphL Active Member

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    you do max reps with that weight. im following ws4sb part 3.

    MONDAY – Max-Effort Upper Body
    1. Max-Effort Exercise – work up to a max set of 3-5 reps in one of the following exercises:
      • Thick bar or regular barbell bench press​
      • Barbell floor press​
      • Rack lockouts / Suspended chain lockouts
      • Incline barbell bench press (regular grip or close grip)​
      • Close-grip bench press (index finger on smooth part of bar)​
      • Weighted chin-ups​
      • Board presses or foam presses​
      • Chain bench press (*recommended for not-so-skinny bastards)​
      • Band bench press (*recommended for not-so-skinny bastards)​
      • Reverse band bench press (*recommended for not-so-skinny bastards)​
    1. Supplemental Exercise – perform 2 sets of max reps in one of the following exercises. (Choose a weight you can perform for 15-20 reps on the 1st set. Use the same weight for both sets and rest 3-4 minutes between sets).
      • Flat DB bench press (palms in or out)​
      • Incline DB bench press (palms in or out)​
      • DB floor press (palms in) ​
      • Barbell push-ups (wearing weighted vest)​
      • Blast strap push-ups (wearing weighted vest) ​
      • Chin-ups (don’t perform these if you chose to do weighted chin-ups for your first exercise) ​
    1. Horizontal pulling / Rear delt superset - Superset one exercise from “Group 1” with one exercise from “Group 2.” Perform 3-4 supersets of 8-12 reps of each exercise.
    Group 1
      • DB rows​
      • Barbell rows​
      • Seated cable rows (various bars)​
      • T-bar rows​
      • Chest supported rows​
    Group 2
      • Rear delt flyes ​
      • Scarecrows ​
      • Face pulls​
      • Seated DB “power cleans”​
      • Band pull-aparts​
    1. Traps – Perform 3 – 4 sets of 8-15 reps of one of the following exercises:
      • DB shrugs​
      • Barbell shrugs ​
      • Safety squat bar shrugs​
      • Behind the back barbell shrugs​
    1. Elbow flexor exercise - Perform 3-4 sets of 8-15 reps of one of the following exercises:
      • Barbell curls (regular or thick bar) ​
      • DB curls (standing)​
      • Seated Incline DB curls​
      • Hammer curls​
      • Zottmann curls​
      • Iso-hold DB curls​
    TUESDAY – Dynamic-Effort Lower Body
    1. Jump training – choose one of the following exercises and perform 5-8 sets of 1-3 jumps:
    1. Unilateral exercise (w/ added ROM) – choose one of the following exercises and perform 2-3 sets of 8-10 reps:
      • Bulgarian split squats, front leg elevated (holding DB’s or with a barbell)​
      • Barbell reverse lunge, front foot elevated​
      • Barbell reverse lunge w/ knee lift (front foot elevated) ​
      • Step-ups (box height slightly above knee) ​
    1. Hip extension exercise – choose one of the following exercises and perform 3 sets of 8-12 reps:
      • 45-degree hyperextensions​
      • Reverse hyperextensions​
      • Pull-throughs​
      • Swiss ball back bridge + leg curl​
      • Glute-ham raises​
      • Romanian deadlift​
      • Forward sled dragging, upright posture (3 sets of 30 yards)​
    1. Weighted Abdominals – choose one of the following exercises and perform 4 sets of 10-15 reps:
      • DB side bends​
      • Offset barbell side bends​
      • Barbell Russian twists​
      • Low cable or band pull-ins​
      • Hanging leg raises​
      • Weighted Swiss ball crunches​
      • Spread-eagle sit-ups (holding DB over chest)​
      • Standing sit-ups (using a band or a high pulley)​
    THURSDAY – Repetition Upper Body
    1. Repetition Exercise – choose one of the following exercises and perform 3 sets of max reps OR 4 sets of 12-15 reps:
      • Flat DB bench press (palms in or out)​
      • Incline DB bench press (palms in or out)​
      • DB bench press on Swiss ball (palms in or out) ​
      • DB floor press (palms in)​
      • Push-up variations​
      • Chin-up variations​
    1. Vertical pulling / Rear delt superset - Superset one exercise from “Group 1” with one exercise from “Group 2.” Perform 3-4 supersets of 8-12 reps of each exercise.
    Group 1
      • Lat pulldowns (various bars)​
      • Chin-ups (don’t perform these if you chose to do chin-ups for your first exercise)​
      • Straight arm pulldowns​
    Group 2
      • Rear delt flyes ​
      • Scarecrows ​
      • Face pulls​
      • Seated DB “power cleans”​
      • Band pull-aparts​
    1. Medial delts – choose one of the following exercises and perform 4 sets of 8-12 reps:
      • DB lateral raises​
      • L-lateral raises​
      • Cable lateral raises​
      • DB military press​
      • DB side press​
    1. Traps / Arms superset - Superset one exercise from “Group 1” with one exercise from “Group 2.” Perform 3 supersets.
    Group 1 (Perform 8-10 reps)
      • DB shrugs ​
      • Barbell shrugs ​
      • Safety squat bar shrugs​
      • Behind the back barbell shrugs​
    Group 2
      • Barbell curls (8-10 reps each set)​
      • DB curls (8-10 reps each set)​
      • Seated Incline DB curls (8-10 reps each set)​
      • Hammer curls (8-10 reps each set) ​
      • Zottmann curls (8-10 reps each set)​
      • Iso-hold DB curls (8-10 reps each set) ​
      • DB triceps extensions (10-15 reps each set)​
      • Triceps pushdowns (15-25 reps each set)​
    1. Grip / Forearms – choose one of the following exercises:
      • Wrist roller (2-3 sets of 2-3 reps)​
      • Thick bar or heavy DB holds (2-3 sets of max time)​
      • Plate pinch gripping (2-3 sets of 2-3 reps)​
      • Captains of Crush gripper (3 sets of max reps each hand)​
      • Rice digs (3 timed sets)​
    *DON’T train your grip/forearms if you’re planning on deadlifting the next day.
    FRIDAY – Max-Effort Lower Body
    1. MAX-EFFORT LIFT work up to a max set of 3-5 reps in one of the following exercises:
      • Box squats (regular bar, safety squat bar, cambered bar, buffalo bar)​
      • Free squats (regular bar, safety squat bar, cambered bar, buffalo bar)​
      • Straight bar deadlifts (traditional style, sumo style)​
      • Rack pulls (partial deadlifts)​
      • Tire flip – (remember, your max-effort lifts don’t necessarily have to be limited to just barbell exercises!)​
    *Bands and/or chains can be incorporated into all of the above exercises for the not-so-skinny bastards reading this article.
    1. UNILATERAL MOVEMENTchoose one of the following exercises and perform 3 sets of 6-12 reps:
      • Bulgarian split squat variation (holding DB’s or with a barbell)​
      • Reverse lunge variation​
      • Step-up variation​
      • Walking lunges​
      • Backward sled drags (3 sets of 30 yards)​
      • Forward sled drags, 45-degree angle (3 sets of 30 yards)​
    1. HAMSTRING / POSTERIOR CHAIN MOVEMENTchoose one of the following exercises and perform 3 sets of 8-12 reps:
      • 45-degree hyperextensions​
      • Reverse hyperextensions​
      • Pull-throughs​
      • Swiss ball back bridge + leg curl​
      • Glute-ham raises​
      • Romanian deadlifts​
      • Forward sled dragging (upright posture)​
    1. Ground-based, high-rep abdominal circuit – Example: sprinter sit-ups, V-ups, toe touches, hip thrusts. Perform 10-20 reps of each exercise and go through the circuit 2-3 times. Rest 1-2 minutes between circuits.
     
  18. RalphL

    RalphL Active Member

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    Jump rope warm up
    Close Grip Bench Press

    bar x20
    65lbs x5
    95lbs x5
    135lbs x5
    155lbs x3
    165lbs x3 PR

    DB Floor Press (palms in)
    60lbs x15 x2

    Dumbell Row/Facepull superset
    55lbs x12/70lbs x12
    75lbs x10/115lbs x12
    75lbs x10/115lbs x12
    65lbs x8/115lbs x12

    DB Shrugs
    12 x80lbs
    12 x85lbs

    DB Curls
    30lbs x 12 x4
     
  19. RalphL

    RalphL Active Member

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    ME Lower
    5 minute bike warm up
    A2g Squat

    barx12
    95lbs x5
    135lbs x5
    155lbs x3
    185lbs x3
    205lbs x2 went down weird on the 3rd rep and dropped it
    235lbs x1 couldn't get out the last 2

    Bulgarian Split Squat
    40lbs x10 x2
    45lbs x8

    Romanian Deadlift
    135lbs x12
    185lbs x8 x2

    Calf press

    ill do RE upper tomorrow. I'm taking it easy this week because I havent been feeling well. I started taking 1g of vitamin c a day so hopefully that helps
     
  20. RalphL

    RalphL Active Member

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    Jump rope warm up
    Incline Bench Press

    bar x20
    55lbs x5
    95lbs x5
    115lbs x5
    135lbs x4 PR

    Incline DB Press
    55lbs x15 x2

    Barbell Row/Facepull superset
    bar x12/40lbs x12
    115lbs x12/120lbs x12
    115lbs x12/120lbs x12
    135lbs x10/120lbs x12
    135lbs x10/120lbs x12

    BB back Shrugs
    185lbs x3

    Seated DB Curls
    30lbs x 12 x2
    35lbs x10 x2
     
  21. jmezz

    jmezz layin in bed stretchin my pumped quads for hours

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    Where in CT?
     
  22. RalphL

    RalphL Active Member

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    Norwalk.
    you?
     
  23. RalphL

    RalphL Active Member

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    jump rope warm up
    Speed Squat (threw in some jump rope between sets)

    barx12
    135lbs x4 x3
    155lbs x3 x2

    Bulgarian Split Squat
    35lbs x8
    40lbs x10
    45lbs x8

    Romanian Deadlift
    155lbs x12
    185lbs x10 x2

    Kneeling Rope Crunches (did some jump rope between sets)
    4 sets

    Calf Press
    about 6 sets
     
  24. RalphL

    RalphL Active Member

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    RE Upper
    Jump Rope Warm up
    BB Bench Press
    bar x20
    95lbs x15 x3

    V Bar Pulldown/Rear Delt Fly Superset
    12 x80lbs/12 x20lbs
    125lbs x12/ 12 x25lbs
    145lbs x8 x2/12 x30lbs x2

    Standing DB Military Press
    25lbs x12
    30lbs x12 x2
    35lbs x7

    BB Shrug/ Rope Pushdown Superset
    185lbs x12/85lbs x25
    185lbs x12/100lbs x25
    185lbs x12/115lbs x17

    DB Holds
    4 sets

    stretching
     
  25. RalphL

    RalphL Active Member

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    ME Lower
    5 minute warm up
    Full Squat
    barx12
    95lbs x5
    135lbs x5
    155lbs x5
    185lbs x5
    205lbs x5

    Walking DB Lunge
    22 x55lbs
    14 x70lbs x2 (someone put the 70lb dumbells in the place of the 60lb dbs so i did a set with the 70s not realizing and wondering why they felt so heavy)
    45* back raise
    12 x35lbs
    12 x45lbs x2

    ab circuit x3 did some stretching between sets
    Leg press calf raise
     
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