Script Training Log

Discussion in 'Training Logs' started by kevlarface, Apr 26, 2005.

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  1. kevlarface

    kevlarface New Member

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    Might as well throw it up here to keep track.

    Training Mon, Wed, Fri Cadrio on Sunday or Tues, Thurs, Sat...Depending on load at school.

    Current Weight : 175lbs
    Height : 5'8
    Goal : 165-170lbs more defined, lose gut, more proportioned (chicken legs)
    Diet : chicken,tuna,oats,beef,pork,milk,water,brown bread,turkey, cheese etc
    Supplements : ON,mulitivitamins,Omega 3,6,9's

    4/25/05
    Legs/Shoulders

    Legs

    Deads ( either do it on back day or legs)
    +keepin it light back feels miffed
    135x10
    135x10
    185x8

    Squats
    135x10
    185x8
    185x8

    Leg Raises
    140x12
    150x10
    160x8

    Calf Raise
    140x12
    160x10
    170x10

    Shoulders

    Side cable raises
    40x10
    40x10
    50x8

    Shoulder Press
    140x10
    160x8
    180x6

    Front raise (cable, w rope)
    50x10
    60x8
    70x6

    Shurgs
    185x10
    225x8
    225x8
     
  2. kevlarface

    kevlarface New Member

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    4/26/05
    Off
     
  3. kevlarface

    kevlarface New Member

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    4/27/05
    Chest/Tri's

    Chest

    Flat
    185x10
    205x8
    225x6

    Incline DB
    50x10
    55x10
    65x8

    Pec Dec
    80x12
    90x10
    100x8

    Decline DB
    50x10
    55x10
    65x8

    Cable Decline Fly
    60x12
    60x12
    70x10

    Incline DB Fly
    30x12
    30x10
    35x10

    Tri's

    Rope Cable
    40x10
    40x10
    50x8
    x2

    Cable Skull Crushers
    70x10
    80x8
    90x6
    x2

    KickBacks
    25x12
    30x10
    35x8

    Dips
    bodyweightx12
    bodyweightx12
     
  4. disblohs

    disblohs I can't shake this little feeling I'll never get a

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    is it just me, or does this seem like too much volume?
     
  5. kevlarface

    kevlarface New Member

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    I felt good that day? Should I do less...

    4/28/05 - OFF
    4/29/05 - MISSED! makeup on 30
     
  6. disblohs

    disblohs I can't shake this little feeling I'll never get a

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    i would do inclines one week and declines the following week...alternating each week, but that could just be me
     
  7. kevlarface

    kevlarface New Member

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    4/30/05
    Back/Bi's

    Back

    Lat PullDown
    150x10
    170x8
    190x6

    Seated Row
    150x10
    170x8
    190x6

    DB Row
    65x10
    75x8
    85x6

    Lat PushDown
    60x12
    70x10
    80x8


    Bi's

    Straight Bar Curl
    95x10
    105x8
    125x6

    incline hammers
    30x10
    40x8
    45x6

    DB curl
    50x6
    50x6

    Standing Cable Curl
    50x10
    60x8
    70x6
     
  8. kevlarface

    kevlarface New Member

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    5/3/05
    Legs/Shoulders

    Legs

    Deads ( either do it on back day or legs)
    +keepin it light back STILL feels miffed
    135x10
    185x8
    185x8

    Leg Press
    160x10
    180x8
    200x8

    Leg Raises
    140x12
    150x10
    160x8

    Calf Raise
    140x12
    160x10
    170x10

    Shoulders

    Side DB raise/B]
    20x10
    25x10
    30x8

    Shoulder Press
    150x10
    170x8
    190x6

    Front /chinup (cable)
    140x10
    160x8
    170x6

    Shurgs
    185x10
    225x8
    225x8
     
  9. kevlarface

    kevlarface New Member

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    5/5/05
    Tried something different targeted the upper chest (it lacks)
    disblohs - Volume kept down :hsugh:

    Duration apprx 1 hr.

    Felt good and energized after.

    Chest/Tri's bit of abs

    Chest

    Incline BB
    135x10
    165x10
    185x8

    Incline DB
    55x12
    65x10
    75x8

    Incline DB Fly
    25x12
    30x10
    35x8

    Dips
    bodyweightx12
    bodyweightx12


    Tri's

    Rope Cable
    50x10
    60x10
    70x8
    x2

    KickBacks
    25x12
    30x10
    35x8

    Cable Skull Crushers
    70x10
    90x8
    110x6

    Abs
    Decline crunch
    20
    20
    20

    Leg Pull in on end of bench
    20
    40
    50
     
  10. kevlarface

    kevlarface New Member

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    5/8/05
    Back/Bi's

    Back

    Lat PullDown
    150x10
    170x8
    190x6

    Seated Row
    150x10
    170x8
    190x6

    DB Row
    65x10
    75x8
    85x6

    Lat PushDown
    70x12
    80x10
    90x8


    Bi's

    Straight Bar Curl
    95x10
    115x6
    115x6 weak!

    incline DB curl
    30x12
    35x10
    40x8

    Standing Cable Curl - rope
    100x10
    120x8
    140x6
     
  11. kevlarface

    kevlarface New Member

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    5/10/05
    Legs/Shoulders
    Back is alot better, feeling a cold, worked out regardless.

    Legs

    Deads
    135x10
    205x8
    205x8

    Leg Press
    190x10
    210x8
    240x8

    Leg Raises
    140x12
    150x10
    160x8

    Calf Raise
    140x12
    160x10
    170x10

    Shoulders

    Shoulder Press(machine) :mamoru:
    190x10
    210x8
    220x6

    Side DB raise/B]
    20x10
    25x10
    30x8

    Front DB raise/B]
    25x10
    30x10
    35x8

    Front /chinup ezbar
    95x12
    95x12

    Shurgs DB
    65x12
    75x8
    85x8
     
  12. kevlarface

    kevlarface New Member

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    5/11/05 - Off
    5/12/05 - Sick ( Cold )
     
  13. kevlarface

    kevlarface New Member

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    5/13/05 - 5/15/05 sick
     
  14. kevlarface

    kevlarface New Member

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    5/16/05 :weaksauce:
    First day back from being sick

    Chest/Tri's

    Chest

    Flat
    185x10
    205x8
    225x4 weak

    Incline DB
    55x10
    65x8
    65x8

    Decline DB
    45x12
    50x10
    55x8

    Incline Fly
    30 X 12
    35 x 10 x 2


    Tri's

    Rope Cable
    70x10
    80x10
    90x8
    x2

    KickBacks
    25x12
    30x10
    30x10

    Cable Skull Crushers
    90x10
    110x8
    120x6

    Dips
    bodyweightx12
    bodyweightx12
     
  15. kevlarface

    kevlarface New Member

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    5/18/05
    after a long day programming in Java :nuts:
    Back/Bi's

    Back

    Lat PullDown
    150x10
    170x8
    190x6

    Seated Row
    150x10
    170x8
    190x6

    DB Row
    65x10
    75x8
    85x6

    Lat PushDown
    70x12
    80x10
    90x8


    Bi's

    Straight Bar Curl
    95x8
    115x6
    125x3

    hammers
    40x10
    45x8
    55x6

    Sitting Cable Curl
    90x10
    100x8
    120x6

    :o

    [​IMG]
     
    Last edited: May 19, 2005
  16. kevlarface

    kevlarface New Member

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    5/19/05 - off
    5/20/05
    Legs/Shoulders

    no deads today, back wasnt feeling it
    Legs

    Squats
    135x10
    185x8
    185x8

    Leg Press
    190x10
    210x8
    240x8

    Leg Raises
    140x12
    150x10
    160x8

    Calf Raise
    140x12
    160x10
    170x10

    Shoulders

    Shoulder Press(machine)
    190x10
    210x8
    220x6

    Side DB raise
    20x10
    25x10
    30x8

    Front DB raise
    25x10
    30x10
    35x8

    Front /chinup cable
    110x12
    stackx10

    Shurgs DB
    85x12
    85x12
     
  17. kevlarface

    kevlarface New Member

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    5/23/gym closed long weekend
    5/24/homework


    5/25/05

    Chest/Tri's

    Chest

    Flat
    185x10
    205x8
    245x6 whoot!

    Incline DB
    55x10
    65x8
    75x8

    Decline Cable Fly
    50x12
    60x10
    70x8

    Incline Cable Fly
    50x12
    60x10
    70x8

    Tri's

    Rope Cable
    70x10
    80x10
    90x8


    Tri Push Down
    90x12
    110x10
    140x8

    Kick Backs
    20x12
    25x10
    30x8

    Tate Press
    20x12
    25x10
    30x8


    Dips
    bodyweightx12
    bodyweightx12
     
  18. kevlarface

    kevlarface New Member

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    5/26/05
    Off
     
  19. kevlarface

    kevlarface New Member

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    5/27/05 - missed = social event
    5/28/05 - hungover.
     
  20. kevlarface

    kevlarface New Member

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    5/29/05 fucken lazy ass.
     
  21. kevlarface

    kevlarface New Member

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    5/30/05

    Back/Bi's

    Back

    Lat PullDown
    150x10
    170x8
    190x6

    Seated Row
    150x10
    170x8
    190x6

    DB Row (chest on bench)
    65x10
    75x8
    85x6

    Lat PushDown
    70x12
    80x10
    90x8


    Bi's

    cable curl single arm
    60x10
    70x8
    80x6

    cable curl
    110x10
    120x8
    140x6

    rope curl
    110x10
    120x8
    140x6


    abs

    Leg pull in
    12x3


    cable crunch
    60x20
    70x20
    80x15
     
  22. kevlarface

    kevlarface New Member

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    5/29/05 - off


    6/01/05
    Legs/Shoulders

    Shoulders

    Shoulder Press(machine)standing
    190x10
    210x8
    220x6

    DB raise
    20x10
    25x10
    30x8

    rear delt DB raise on incline bench
    20x12
    25x10
    30x8

    Front /chinup cable
    120x12
    130x10
    140x8


    Shurgs DB
    85x10
    85x10
    85x15

    fucked off on the legs today
    Legs

    Leg Press
    190x10
    210x8
    240x8

    Calf Raise
    140x12
    160x10
    170x10

    Abs

    Leg pull in
    12x3

    cable crunch
    70x15
    80x12
    90x10
     
  23. kevlarface

    kevlarface New Member

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    6/2/05-off

    6/3/05

    Did not eat as usual, :nono:
    today mentally exhausted from school,
    work-out kinda sucked.

    Chest/Tri's

    Chest

    warmup
    Incline Cable press
    190x10
    200x8

    Flat
    185x10
    205x8
    235x6

    Incline DB :( no spotter
    50x15
    55x12
    65x10

    Decline Cable Fly
    50x12
    60x10
    70x8

    Tri's

    Rope Cable
    70x10
    80x10
    90x8

    overhead ext
    30x8
    30x8

    Dips
    bodyweightx12
    bodyweightx12[/QUOTE]
     
  24. kevlarface

    kevlarface New Member

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    Schools a mutherfucker...I am sleep deprived gonna miss a few days.
    grrr
     
  25. kevlarface

    kevlarface New Member

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    6/9/05

    Back/Bi's

    back in biz :wiggle:

    Back

    Lat PullDown
    150x10
    170x8
    190x6

    Seated Row
    150x10
    170x8
    190x6
    210x4 y-a

    DB Row (chest on bench)
    75x10
    75x10
    85x8


    Bi's

    straight bar curl
    95x8
    115x6
    125x4

    ez bar curl
    85x10
    85x12

    standing cable curl
    120x10
    150x8

    standing cable curl/single
    50x10
    60x8
    70x6

    abs

    Leg pull in
    15x3

    cable crunch
    60x20
    70x20
    80x15
     
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