Pat's log

Discussion in 'Training Logs' started by Blue Leaves, Mar 24, 2005.

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  1. Blue Leaves

    Blue Leaves Active Member

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    Might as well start one.

    Chest/Back

    Flat DB Press
    65x10
    70x8
    75x6
    80x5
    90x4 (New PR. I'm on the last rack of my gym though now :( )

    Incline DB
    55x14
    65x8
    80x5

    Bent Over DB Row
    65x14
    70x8
    80x5

    Pec Deck
    110x16
    125x10
    150x8
    180x6

    Wide Grip Cable Row
    100x14
    120x12
    140x8
    160x6

    Reverse Pec Deck
    110x10
    120x10
     
  2. ralyks

    ralyks New Member

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    Whereabouts in Toronto do you live?
     
  3. Blue Leaves

    Blue Leaves Active Member

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    I'm in mississauga. I train in oakville though.
     
  4. Drewski

    Drewski New Member

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    where in oakville do ya train? When I'm in town, sometimes I'll work out with my buddy at the Goodlife on North Service Rd
     
  5. Blue Leaves

    Blue Leaves Active Member

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    Winston Churchill and QEW. Internation Family Fitness.
     
  6. Blue Leaves

    Blue Leaves Active Member

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    Arms

    BB Curl

    40 x 10
    40 x One set of 21s
    50x14
    60x12
    70x10
    80x6

    DB Hammer Preacher
    20x14
    25x12
    30x8

    Cable Tricep Push down
    70x20
    90x20
    110x15 Underhand grip superset @ 80 x 12
    130x10 Underhand grip superset @ 80 x 11

    Tate Press
    20x12
    25x12
    30x8

    Seated Cable Tricep Extension
    #4x12
    #5x10
    #6x9
     
  7. Blue Leaves

    Blue Leaves Active Member

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    Chest/Back

    DB Bench
    55x12
    65x7
    70x6
    80x5
    90x3

    BB Incline
    135x12
    175x8
    190x5

    Pec deck
    145x12
    160x9
    185x7

    Reverse Pec Deck
    115x12
    125x8
    135x6

    CG Cable Rows
    120x14
    140x9
    160x7

    BB Rows (Supersets)
    Underhand - 115x8, Overhand - 115x10
    Underhand - 135x7, Overhand - 135x7
     
  8. Blue Leaves

    Blue Leaves Active Member

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    Arms and Abs

    BB curls
    40 - 1 set of 21s as warmup
    50x13
    60x11
    70x9
    80x7

    DB Preacher
    20x14
    25x12
    30x7

    Tate Press
    20x14
    25x11
    35x7

    EZ Skull crush
    60x12
    70x9
    80x7
    90x6

    Cable Curls
    35x12
    35x12, drop set 25x8

    Tri push-downs (Supersetting overhand with underhand)
    80x20, 80x14
    100x13, 80x8
    120x9, 80x8

    Leg raises
    20
    20
    15

    Cable crunches
    50x25
    60x20
    70x20
    80x20
     
  9. Blue Leaves

    Blue Leaves Active Member

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    Legs and Shoulders

    Box Squats
    135x12
    175x6
    205x5
    245x5
    185x5

    Seated Military
    95x12
    115x9
    135x7

    Leg press (single)
    90x14
    140x11
    180x6

    Shoulder Press machine
    90x12
    110x8
    130x7

    Leg extension
    130x14
    150x11
    175x7

    Side Lat raises (Superset with calves)
    25x12, 230xfailure
    30x9, 230xfailure
    35x5, 230xfailure

    Calves are burning
     
  10. Blue Leaves

    Blue Leaves Active Member

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    Chest day (Didn't have time to eat before. had an hour to workout)

    Flat DB

    50x12
    60x8
    70x6
    80x5
    90x DROPPED IT! whoops
    90x3

    Incline BB
    135x10
    165x8
    185x5

    Incline DB Flies
    25x13
    30x12
    35x6

    Pec Deck
    150x12
    160x10
    170x7
    180x5

    Cable crunches
    50x25
    60x25
    70x15
    80x12
     
  11. Blue Leaves

    Blue Leaves Active Member

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    Back

    BB Row (Super setting overhand with underhand)
    115x12, 115x5
    135x8, 135x4
    155x5, 155x3

    Deadlift
    135x5
    155x5
    185x5
    225x5


    BB GM
    115x12
    135x8
    155x5
    175x4

    Rear Delt machine
    90x12
    140x10
    180x8
     
  12. Blue Leaves

    Blue Leaves Active Member

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    Legs and Shoulders

    Squats
    135x12x3

    Single Leg curls
    75x12
    85x11
    95x9

    Calf Raises (Sled)
    185x30x3

    Calf Raises (seated)
    70x25x3

    Side Raises
    20x12
    25x10
    30x9

    Lat Raises
    30x14
    40x12
    50x10
     
  13. Blue Leaves

    Blue Leaves Active Member

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    Chest and Back

    DB Press
    55 x 13

    BB Press
    135x8
    185x5
    200x5

    Incline BB
    135x14
    185x8
    205x6

    Incline DB flies
    25x12
    30x10
    35x8

    Cable Flies
    40x12
    45x9
    50x6

    WG Cable row
    110x12
    130x9
    150x7

    Lat pull down
    120x12
    140x9
    160x8

    Plate Loaded Row Machine
    70x10
    70x10

    Cable Crunches
    60x30
    70x30
    80x3
     
  14. Blue Leaves

    Blue Leaves Active Member

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    Back from a month long trip to California and haven't hit the gym since I left. There are some noticable drops in my lifts but I've hit the gym 3 days consecutive to try and get past the painful parts quicker.

    Monday - Chest, Shoulders, Tris

    Flat
    135x13
    155x9
    185x4

    Incline
    135x10
    135x10
    155x6

    Pec Dec
    105x12
    135x10
    150x7

    Arnold Press
    25x14

    Military Press
    60x12
    70x8

    Skull Crushers
    50x12
    60x8
    70x3


    Tuesday - Legs

    Box Squats
    135x12
    155x10
    185x6
    205x4

    Single Leg Press
    90x12
    110x10
    130x9

    Wednesday - Back and Bis

    BB Curls
    40x14
    50x10
    60x5

    Cable Rows
    100x12
    110x11
    120x8

    Lat Pull downs
    110x11x2
    120x9

    Iso Lat High row
    55 per side x 14
    70x12
    90x9

    Preacher Curls
    (DB) 20x14
    (EZ) 50x10
    (DB) 25x6
     
  15. Blue Leaves

    Blue Leaves Active Member

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    oh wow. last post was June 2005.

    Leg Day

    Squats

    45 x 15
    95 x 5
    145 x 5

    Switched to box squats

    145 x 2.5 (ugh)
    95 x 5
    115 x 5
    125 x 5

    Good mornings

    95 x 12
    115 x 10
    135 x 10

    Deep BB Lunges
    60 x 9
    75 x 7
    95 x 5

    Kneeling plate loaded leg curls
    50 x 15
    80 x 12
    100 x 7

    Calf raises (sled)

    tried the slow way. 2 secs up, pause, 3 secs down, pause, repeat until i died. three sets of this. worked better when half of my shoe was on the grip surface as opposed to just below the toes.

    FOOD
    Totals 1828 | 64 | 136 | 174

    -remove fruit cup from lunch
    -egg whites in the morning grilled chicken at lunch. need more protein. less of fat and carbs
     
  16. MaineSucks

    MaineSucks OT Supporter

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    what happened? Your numbers were much higher before
     
  17. Blue Leaves

    Blue Leaves Active Member

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    The squats are low right now as I'm working to correct my form and pace of the movement. I used to squat with my feet pretty far apart and now i've changed it to a bit more than shoulder width. I think I'm doing the movement too slow now and making the reps harder but now i'm more aware of my form.

    I think I have to re-read "Squat 900 Pounds" :hs:
     
  18. Blue Leaves

    Blue Leaves Active Member

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    Back and Bi's (I dead-lifted sometime on the weekend. I cant remember if it was fri or sat)

    Lat pulldowns

    120x12
    140x8
    180x4

    Cable Rows

    120x12
    140x10
    160x8

    Rear Delt

    75x14
    105x8
    135x5

    Since the back workout was light I decided to try more weight on the arms

    Standing EZ Curl

    90x8
    100x7
    90x7

    Seated Incline DB curls
    20x12
    25x10
    30x7

    Standing Cable curls (rope)
    70x14
    75x10
    75x8,45x6
     
  19. Blue Leaves

    Blue Leaves Active Member

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    Tuesday's workout if I can remember the numbers correctly:

    Flat BB

    135x12
    155x5
    175x5
    195x5
    220x4

    Fly Machine

    175x10
    195x8
    225x5

    Dips
    bodyweight x failure x 3

    Single Arm cable tri pulldown

    25x20
    35x10
    35x9

    Seated overhead cable tri extensions

    lvl 5 x 12
    lvl 7 x 7
    lvl 6 x 8


    -Started diet focused around boneless chicken breasts and protein shakes.
    -Need to start morning cardio
    -Need to recording my progress more..
    -Need to start using fitday again (current weight is 187)
     
  20. Blue Leaves

    Blue Leaves Active Member

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    Compared to Last week's sets

    Flat BB bench

    135 x 14
    185 x 8
    225 x 4.5

    Decline BB bench

    135 x 14
    185 x 8
    195 x 5

    Fly Machine

    170 x 11
    190 x 8
    210 x 6

    EZ curl Skull Crushers / CG bench press

    60 x 14, 60 x 5
    70 x 8, 70 x 5
    70 x 8, 70 x 5

    Standing Cable Tricep Extension (overhand / underhand)

    70 x 12 / 50 x 8
    70 x 12 / 50 x 8


    New body weight is 184
     
  21. Blue Leaves

    Blue Leaves Active Member

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    Quick workout

    Dead Lifts (added pull-ups after the third set)

    115 x 5
    135 x 5
    155 x 5
    175 x 5, pull-ups x 7
    195 x 5, pull-ups x 6
    135 x 5, pull-ups x 5

    Plate loaded rear delt machine (still doing pull-ups)

    225 x 18, pull-ups x 5
    275 x 12, pull-ups x 4
    325 x 8

    Incline DB curl

    35 x 8
    35 x 7
     
  22. Blue Leaves

    Blue Leaves Active Member

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    ah new PR for me

    went into the gym with the goal of trying to figure out what my 1RM would be in the gym w/out trying too hard.


    Flat BB bench

    230 x 5
    immediately followed by and actual set of 135 x 12
    250 x 2 NEW PR
    185 x 8
    270 x fail. couldnt get it off my chest w/out help from my spotter. maybe in a few months?

    Military Press

    95 x 14
    105 x 11
    115 x 8

    Cable flys

    130x9
    130x9
    100x9

    Seated DB press
    30 x 15
    35 x 12
    45 x 8

    EZ skull crushers, CG bench press superset

    50 x 12, 50 x 10
    60 x 9 , 60 x 8
    70 x 5, 70 x 6 or 7
     
  23. Blue Leaves

    Blue Leaves Active Member

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    cardio :run:

    25 minutes on the eliptical

    0:00-10:15 50-60 rpm
    10:15-17:15 HIIT 15 seconds of 100+rpm, 45 seconds of 50-60 rpm
    17:15-25:00 50-60 rpm

    and that's it
     
  24. Blue Leaves

    Blue Leaves Active Member

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    Crappy leg day w/one set of shoulders

    Squats (ankle felt funny after the third set)

    225 x 5
    265 x 5
    135 x 10

    plate loaded single leg curl machine

    50 x 15
    100 x 12
    125 x 5

    Calf raise sled

    225 x failure
    270 x failure
    295 x failure

    bb lateral raises

    30 x 12
    30 x 12
    40 x 12
    50 x 9
     
  25. Blue Leaves

    Blue Leaves Active Member

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    Took a week off because I fell victim to the common cold virus.

    Chest (halfway through I realized I should have did Back today)

    Flat BB

    135x12
    225x5
    225x4 (No spotter today)

    CG Flat BB (1 second pause at the bottom, 1 fist narrower than normal grip)
    135x5
    135x5
    155x5
    155x5
    175x5

    BB Military

    95x8
    95x8
    115x5
    115x5

    DB lateral side raises

    20x12
    25x10
    30x5

    Cable seated overhead extensions

    level 4 x 20
    level 5 x 10
    level 6 x 6

    Cable Standing Push-downs

    160xfailure
    160xfailure
    160xfailure
     
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