roca's log

Discussion in 'Training Logs' started by Roca, Oct 30, 2008.

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  1. Roca

    Roca New Member

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    5'5"
    158lbs

    Monday
    bench press
    225x5
    275x4
    275x3
    275x2
    225x3 closegrip

    dumbell press
    85x3
    125x2
    110x6
    incline db
    80x6
    100x6

    decline BB
    185x7
    205x7
    215x5

    tri extension 75lbs 1x14 1x7 finish off with dips 2x10, 20min cardio

    Tuesday
    pullups 3x10
    BB rows 135 3x10
    lat pulldown 3x10
    curls 80 x10,6 4 ..db curls 35 3x10
    forearm curls 20lbs 4x??...abs then 12min cardio

    Wednesday
    squat
    225x7
    275x4
    275x3
    245x5
    225x5

    deadlift light work way up to 275x3 then down to 225
    hamstring curls
    calf raise 4x
    cardio 20min
     
  2. evolude

    evolude OT Supporter

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    You're pretty strong for your weight.
     
  3. Idea of Evil

    Idea of Evil Struggle

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    125LB DUMBBELLS?
     
  4. Roca

    Roca New Member

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    yes, 2nd time doing it.was tired from BB bench too

    Thursday
    BB military press
    few warmups then 135 4x6

    db press
    75x10
    65 2x10
    arnold press 45 2x10

    front lateral raise 25lbs 3x10
    side lateral raise 25lbs 3x10

    lots of shrugs didnt keep count mainly 235lbs for reps
    abs

    Fri morning
    long cardio day tread/bike/eliptical/rowing....good workout
     
  5. jmezz

    jmezz layin in bed stretchin my pumped quads for hours

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    Pics of you.
     
  6. Roca

    Roca New Member

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    no current pics yet. will get one later on in the week...but heres a vid i had almost 3years ago.i havent changed much since then http://media.putfile.com/squat74
     
  7. Roca

    Roca New Member

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    havent been keeping log lately, but workout hasnt been great either. Felt really weak during squat/bench, just no energy at all. cardio on the other hand has been going great. Reached a 1mile pr on treadmill at around 8:13min mile. It's nothing special but an improvement nonetheless. Heres a few pic for me to keep progress of. shitty pics, didn't get any pics of legs yet but its about the same as in vid.

    [​IMG]
    [​IMG]
    [​IMG]
     
  8. Roca

    Roca New Member

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    monday

    bench press barbell
    225 2x6, 1x5, 1x4

    db bench 100lbs 1x10, 1x5

    incline db 70 1x10 1x8

    decline BB 135 2x6

    tri extension 70lbs 1x10, 1x4

    dips 3x10 BW

    lifting light today because lack of energy.

    cardio went well set a PR for 1mile at 7:34min without stopping.
     
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