Neo22's Log

Discussion in 'Training Logs' started by Neo22, Jan 17, 2006.

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  1. Neo22

    Neo22 OT Supporter

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    Monday 1/16
    Back

    Deadlifts (havent done deads in 6months) Perfect form and pause at bottom of each rep
    135x20, 135x20, 185x12, 225x12, 225x12, 245x8, 245x8

    Tbar Rows
    100x12, 110x10, 110x8

    Db Rows
    80x20, 100x10, 100x10, 100x10

    Wide Grip Cable rows 3sec hold and 4 sec negative
    120x12
    140x8
    140x8
    140x6

    Back Extention
    Bodyweight 3x25

    Preacher Machine Curls
    60x8
    60x8
    60x8

    Reverse Curls

    50x15
    50x15
    50x15
     
  2. Neo22

    Neo22 OT Supporter

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    Tuesday Chest/Calves 1/17

    Flab Db First 3 sets are warmups
    30x20
    50x12
    70x12
    80x12
    80x10
    80x10

    Flat Db flys
    25x15 for 3 sets

    Incline BB
    145x10 5 sec on the going down part
    145x10
    145x8

    30 sec rest between each set

    Donkey calf
    105x12 for 3 sets 2 sec pause at top and bottom

    Standing Calf
    300x12 for 3 sets same as above

    Cardio
    30min stairmaster heartrate 140bpm
     
  3. getjacked

    getjacked Guest

    high reps DLs? damn
     
  4. Neo22

    Neo22 OT Supporter

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    Yea was doing 5x5 for the last 2 months or so. Didn't see much from it. Always got better results strength wise with reps 8-10. But monday was basically me getting back into it. I used to rep 315 for 12 but form was NOT the best.
     
  5. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    shit man, i do more than 1 deadlift, and my back is pumped soo bad i feel like i am going to pass out! I could nto imagine doing more than 5...
     
  6. Neo22

    Neo22 OT Supporter

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    Thursday Legs/Back

    Squats
    Warmups 135x20, 185x8,
    225x12, 225x12, 235x12, 245x10

    Deadlifts
    275x3 for 2 sets

    Leg press
    4 wheels and a quarter on each side
    x15 for 4 sets, knees to chest no pausing or locking out up top

    Lying leg curl
    70x15
    70x12
    fatigue sets in
    60x10

    Back extention and obliques with 10lbs
    x15 for 3 sets
     
  7. Neo22

    Neo22 OT Supporter

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    Friday Arms
    Close grip bench
    155x10 for 3 sets 4 sec negative

    Skull Crushers on incline bench (strict form)
    65x10 for 3 sets

    tate press
    30x8 for 3 sets

    Reverse tri pushdown
    70x6 for 2 sets

    Bb curls
    85x8 for 2 sets

    Preacher Machine curl ( this is the one where you put wheels in beginning middle and end)
    Dont remember how much weight
    3x8

    Hammer curls
    30x10
    35x8
    40x6
     
  8. Neo22

    Neo22 OT Supporter

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    MOnday 1/23

    Back/Bicep

    Deadlifts
    warmups
    275x5
    275x5
    275x5
    295x3
    315x3
    315x1 lower back was dead

    Pendelay rows
    tried with 45 on each side lower back was toast
    so 95x8 for 3 sets

    Db Rows
    95x10
    95x10
    95x10 failing on last rep

    CLose grip cable rows
    120x10
    120x10
    130x8

    Bb curls
    75x8 for 3 sets 4 sec negative

    Hammer curls 30x10 for 3 sets
     
  9. Neo22

    Neo22 OT Supporter

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    Chest/Tri

    Flat BB
    185x10
    185x8
    185x8

    Incline Smith Machine
    65 on each side for 12x3

    Cable Crossovers
    40x15 3 sets

    Close Grip
    155x10
    155x10
    155x8
     
  10. Neo22

    Neo22 OT Supporter

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    Weds Back again

    Tbar Rows wide grip

    100x12
    110x10
    125x10

    Pendelay rows
    135x10
    135x10
    145x8

    Close Grip Rows
    150x10
    160x10
    160x8
    160x8
     
  11. Neo22

    Neo22 OT Supporter

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    Thurs Shoulders

    Db SHoulder PRess
    50x15
    55x15
    55x15
    55x15

    Front raises
    25x10
    25x10
    25x10

    Reverse Flies Pauses and squeeze at top for 2 sec
    20x15
    20x15
    25x10

    Side Laterals cable behind back
    30x8
    30x8
    30x8
    Super set with upright rows with BB
    95x12
    95x12
    95x12
     
  12. Neo22

    Neo22 OT Supporter

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    Friday Arms

    Close grip bench
    185x8
    185x8
    185x8 last two had to be spot

    Skull Crusher
    75x10
    75x10
    75x10

    Dips
    Tri's were fried by now
    bodyweight
    15
    15
    15

    BB curls 85x10
    85x10
    85x10

    Preacher Curl
    65x10
    65x8 failed on last 2

    Hammer curls
    40x10
    40x10
     
  13. Neo22

    Neo22 OT Supporter

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    1/30 MOnday

    Chest
    Flat BB
    195x6
    195x6
    195x6

    Incline Db
    70x6
    70x6
    70x6

    Dips
    bodyweight + 25lb
    12
    12
    12

    Flys 25x12 2 sets

    Calves
    Donkey calf and standing calf raise bot 3x12
    toes facing outward

    Cardio 20min
     
  14. Neo22

    Neo22 OT Supporter

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    1/31 Tuesday Back

    Pullups
    bodyweight x 15
    25lb weight x10
    25lb weight x 8
    25lb weight x8

    Tbar rows
    100x12
    100x8
    100x8 failing

    Db rows
    100x8
    100x8
    100x8 failing

    Pulldowns
    150x12
    150x12
    150x12

    Shrugs
    245x15
    245x12
    245x12
     
  15. Neo22

    Neo22 OT Supporter

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    Thurs Shoulders

    STanding side laterals
    30x10
    35x8
    35x8 feeling fuckin strong today

    Rear Delt flys
    20x12
    25x10
    25x10

    Push press starting at hang clean position
    115x10
    115x8
    115x8

    Hang Clean drop set 95 for 20

    Behind the back shrugs
    315x12
    315x12
    315x10 pause at top
    ss with upright rows 65x20

    abs
    Cardio 20min
     
  16. Neo22

    Neo22 OT Supporter

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    Friday Arms
    I was feeling sick today but went anways

    Close Grip Bench
    135x15 warmup
    195x8 PR
    195x6
    195x4 with spot strength totally dropped off but I was pumped

    Dips
    25lb +bodyweight 12 super easy i was like wtf im suppossed to be sick
    45lb +bodyweight 12 times again
    55lbs +bodyweight for 10
    55lbs +bodyweight for 10
    55lbs +bodyweight for 10

    Tate Press
    35x8
    35x8
    35x8

    Preacher Curl
    65x12
    65x10
    65x10

    Hammer curl
    35x10
    35x8
    35x6 stength was taking a gusfraba

    Reverse curls
    55x15
    55x12
    55x12

    Cardio 15min
    ALl in all best arm workout in forever I've never been that strong on dips or close grip.
     
  17. Neo22

    Neo22 OT Supporter

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    Monday 2/6
    Chest

    Flat BB
    135x12
    195x8
    200x6
    205x6
    205x6
    225x1
    235x1 both easy just seeing what i could do dunno why

    Incline Db
    65x10
    70x6
    70x6

    Dips with 45lb
    x8
    x8
    x8

    Tate Press
    35x10
    40x6
    35x8 had to back down to this as i was too fatigued

    Calves again no cardio
    weight today 179
    have to go to doctor tomorrow for my leg as I haven't been able to do legs in 3 weeks now :(
     
  18. Neo22

    Neo22 OT Supporter

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    Tuesday
    Back
    Weighted pullups 25lb for 12
    35lb for 8 2 sets
    35lb for 6 failing
    bodyweight x 8 omg so fatigued

    Db Rows
    100x10
    100x10
    100x10

    Close Grip Cable Rows
    150x8
    150x8
    160x8

    Forearm work
    abs
     
  19. Neo22

    Neo22 OT Supporter

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    Thurs
    Shoulders

    Push press
    115x10
    125x8
    125x8
    125x8

    Hang CLeans
    115x6
    115x6
    115x5 failing

    Side raises
    30x10
    35x6 form sucked
    30x8
    strip set all the way down the rack

    Rear delts
    20x10
    20x10
    20x10

    Rear delt cable deally
    50x8
    50x8
    50x8

    BB Shrugs
    225x20
    225x15
    225x12
     
  20. Neo22

    Neo22 OT Supporter

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    Thursday Arms
    Didnt have anyone to spot me, I was the biggest guy at my gym today. Its a sad sad day. ANYways

    Close grip bench
    135x15
    185x2
    195x6
    195x4 wasn't getting good form so stopped at 4
    195x5 shitty form again
    195x4 good form

    Dips
    45lb +bodyweight for 12 easy
    55lb +bodyweight, shit felt light
    70lbs +bodyweight for 10
    70lbs +bodyweight for 8
    70lbs +bodyweight for 6

    SKull crushers
    65x10
    55x12
    55x12

    Hammer curls
    40x10
    40x10
    40x8

    Reverse curls
    65x10
    65x8
    65x8
     
  21. Neo22

    Neo22 OT Supporter

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    Monday 2/13

    Chest
    Flat BB
    135x15
    185x3
    205x7
    210x6
    210x6
    225x1

    Dips
    45+bwx 15
    55+bw x 12
    70+bw x 8
    70+bw x6

    Decline BB
    135x10
    155x8
    155x8

    Flys
    30x10
    30x10
    30x8

    Tricep pushdown
    90x10
    90x10
    90x8

    Rope Pressdown
    70x12
    70x12
    70x12

    abs
     
  22. Neo22

    Neo22 OT Supporter

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    Tuesday Back

    Pullups
    25+bw 12
    35+bw 8
    35+bw 6
    35+bw 5

    Tbar row first time doin them in a while leg felt OK
    90lbs x10
    90x10
    90x8

    Deadlifts
    185x15
    205x6
    205x6
    205x6 taking it SUPER EASY because of my leg

    Db Rows
    95x10
    95x10

    Close Grip Cable
    80x15
    80x15

    Hammer Curls 40x12 2 sets

    Shrugs
    80x15
    80x15
    80x15

    reverse curls

    Kid drops a 35lb weight on my toe and smashes it. Blood comes through my shoe, kid wants to suck me off so I don't kill him. My toe is bloddy.
     
  23. Neo22

    Neo22 OT Supporter

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    Stabilization movements
    cardio
    abs
    calves
     
  24. Neo22

    Neo22 OT Supporter

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    Location:
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    thurs shoulders
    push press
    115x12
    125x8
    125x6
    120x6

    Hang Cleans
    135x5
    135x5
    135x5

    Seated side lateral
    25x10
    25x10
    25x10

    Rear delt
    25x12
    25x12
    25x12

    Shrugs
    275x10
    275x10
    275x10
    SS upright rows
    95x8 2 sets
     
  25. Neo22

    Neo22 OT Supporter

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    Friday
    Arms

    Close grip bench
    185x8
    185x7
    185x7
    195x3
    205x2

    Dips
    bw +70 2 sets of 10
    bw +75 1 set of 6

    Tate press 35x10
    3 sets

    Bb curl
    85x8
    85x8
    85x6

    Reverse curl
    75x8
    75x8
    75x8
     
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