Nationals Training Cycle

Discussion in 'Training Logs' started by grampositivecocci, Mar 30, 2009.

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  1. grampositivecocci

    grampositivecocci New Member

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    Bodybuilding for a while

    squats, 80kg 3x10
    ghr, 3x12
    Leg Ext, 20kg 3x12 each leg
    Standing calf raise, 27.5kg db, 3 x 10 each leg
    seated calf raise, 30kg 3x10
    ghr situps, 3x12
    rdls, 60kg, 3x12
     
  2. grampositivecocci

    grampositivecocci New Member

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    upper
    bench
    70kg, 4x10
    Incline db, 27.5x8, 23x10, 20x10
    Shoulder press db, 23x8, 15x10, 15x10
    Side raise, 6kg 3x10
    Chins 3x12
    Dips 3x10
    tri ext 3x10
    bicep 3x10
     
  3. grampositivecocci

    grampositivecocci New Member

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    DOMS like a motherfucker today
     
  4. grampositivecocci

    grampositivecocci New Member

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    shoulders / tris

    shoulder press db 27.5x5, 23x8, 20x12
    upright rows 30 3x12
    3 way delt raises (front side rear) 3 sets, 6 rounds each set. 7.5kg dbs
    Facepulls 30kg 3x12

    Dips (15kg) 3x10
    tricep ext 30 3x10
    tricep pushdowns 8@ 30kg, followed by 8 @ 25, followed by 8@ 20 (3 sets of this)

    nuked.
     
  5. grampositivecocci

    grampositivecocci New Member

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    upper again
    flat bench 80 3x10
    db 32.5 3x8
    ripped down a wall in the gym
    standing barbell press 50x5, 50x6, 50x8 (had more rest as I was ripping down the wall in between sets)
    seated row 80 3x10
    chins 3x10
    curls
     
  6. grampositivecocci

    grampositivecocci New Member

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    squats 100 3x10
    deads 100 3x10
    knee ext 50 3x10
    ghr w/ yellow med ball - 3x10
    calf raises 27.5 db 3x10
    seated calf raise 35 3x10
    bridges 15kg 2 x 45 s
     
  7. grampositivecocci

    grampositivecocci New Member

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    flat bench
    90x8, 90x6, 80x10, 80x10
    shoulder press
    27.5x3x6, 23x10
    db front, side, rear raises, 6 rounds, 3 sets
    db shoulder press 30 3x10 deep
    tricep ext 30 3x10
    dips 10kg 3x10
    chins 1,2,3,4,5,6,7 ladder (as a fuck around, I won)
     
  8. grampositivecocci

    grampositivecocci New Member

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    deads
    140k 3x10
    squats 70 3x10
    ghr 3x10 , supersetted single leg ext 25k 3x10
    Calf raises 27.5db 2x10 , 1 set 20 bw
     
  9. grampositivecocci

    grampositivecocci New Member

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    bench 95x5, 85x6, 70x10, 70x10
    incline 27.5x7 23x10, 23x8
    decline db bench 27.5 3x12
    tate press 12kg 3x12
    Behind neck press 40 3x10
    shoulder raises, rear&side 3x10 each
    tricep ext 40 3x10
    bicep curl 40 3x10
     
  10. grampositivecocci

    grampositivecocci New Member

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    deads
    150x3x10
    squats 70 3x10
    lunges bb 50 3x10
    ghr 3x10
    calf raises db 1 leg 30kg 3x10
    pushups on barbell 3x15 1 set w/ 15kg plate on back
     
  11. grampositivecocci

    grampositivecocci New Member

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    chest
    flat bench
    80 3x10
    db incline bench
    30 3x10
    decline flys
    10 3x10
    Back
    seated row
    80 3x10 super setted with 3x10 chin
     
  12. grampositivecocci

    grampositivecocci New Member

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    shoulders
    behind neck press
    50 3x6
    Upright row
    40 ezy curl 3x10
    lateral raise
    7.5 3x10 strict
    lying rear raise
    7.5 3x10
    facepulls
    20 2x10
    30 1x10
     
  13. grampositivecocci

    grampositivecocci New Member

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    squats
    120kg 3x10
    deads
    100kg 3x10
    Ghr
    7.5kg 3x10
    bb Lunges
    60kg 3x8
    Ab wheel 3x20
     
  14. grampositivecocci

    grampositivecocci New Member

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    I did this week, back/biceps tuesday, shoulders/tris thursday, deads friday

    160 3x10 on deads.
     
  15. grampositivecocci

    grampositivecocci New Member

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    squats 130 3x10
    lunges 60kg 3x10
    deads 90 3x10
    ghr 10kg 2x10, 1x15
    seated calves 40 3x8
    ab wheel 3x20

    fuckin' left piriformis is giving me much grief atm. Squat is coming a long way though. Lunges >> all
     
  16. grampositivecocci

    grampositivecocci New Member

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    heavy chins
    wide grip rows
    face pulls
    shrugs
    incline curls
    ez curls
    pushups
     
  17. grampositivecocci

    grampositivecocci New Member

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    heavy db press 30kg 3x8 PB
    rear delt raises 10kg, super setted with chins 3x10 each
    Bench press 60kg + chains 3x8
    Tricep push downs 30kg 3x10
    Push ups
     
  18. grampositivecocci

    grampositivecocci New Member

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    deads 170kg 3x8
    squats 60kg 3x10 (stretching glutes)
    lunges 60 3x10
    GHR 7.5 3x12
    ghr situps 3x10
    calf raises 2x10
     
  19. grampositivecocci

    grampositivecocci New Member

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    bb bench 95 3x8 pb
    db bench 37.5 3x10
    dips 25 3x10
    standing sp 50 3x8
    chins 3x10
    pushups 7kg chain 3x10
    incline curls 17 3x10
     
  20. grampositivecocci

    grampositivecocci New Member

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    squats 140 3x8 pb
    lunges 60kg 3x10
    ghr 10kg 3x10
    deads 100 3x8
    crunches 3x20

    feelin' fucking but happy to squat that much.
     
  21. grampositivecocci

    grampositivecocci New Member

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    wide grip rows, 70 2x10, 60 1x15
    chins 5kg 3x10
    curls on weighted stack 30 3x10
    wrist roller, both ways 3x fucking pain.
     
  22. grampositivecocci

    grampositivecocci New Member

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    seated db shoulder press 30 2x8, 1x6, 2 reps with 27.5 to finish
    standing behind neck press 50 3x6
    rear delt raise 10 3x12
    cg bench 70 3x10
    pushups 15kg 3x10
    rope tricep pushdown 30 3x10
     
  23. grampositivecocci

    grampositivecocci New Member

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    180 3x8 fuck yer. 4 plates for 8 reps feels good.
    shrugs 120 3x10
    lunges 65 3x10
    ghr 10kg 3x10
    bridges 25kg 3 x45s
     
  24. grampositivecocci

    grampositivecocci New Member

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    bench 100kg 3x6
    db 40 2x8, 35 1x10
    dips 25kg 3x10
    tate press 10kg 3x10
    shoulder press bb 50 3x6
    bicep curls 3x10
     
  25. grampositivecocci

    grampositivecocci New Member

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    Squat day
    145 3x8
    deads 100 3x8
    ghr 10kg 3x10
    seated calf raises 35 3x12
    lunges 22kg db 2 x length of gym
    weighted ghr situps - 10kg 3x12


    back day
    chins 20kg 3x8
    seated row 90kg 3x8
    incline curls 17 3x10
    wrist roller 10kg 3x flex /ext
    pushups 3x10
     
    Last edited: May 14, 2009
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