Spur's Log

Discussion in 'Training Logs' started by Spur, Feb 20, 2009.

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  1. Spur

    Spur Boomer

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    I'm going to try something new and start tracking my workouts. I have some new goals.

    GOALS:
    • Get bench back up to 350lbs. Shoulder injury in Aug 08 KILLED me.
    • Vertical jump to 10 ft (I want to touch a bball hoop rim)



    Height: 5'6

    Current weight: 155-160




    2/19/09: Chest

    BB bench press
    135x10
    185x10
    225x10
    245x5
    265x4
    275x3
    (should have used a spotter and kept going up)
    245x5
    225x7
    225x5

    Incline DB press
    (80 is highest in the gym)
    80x12
    80x12
    80x10
    80x10

    Weighted Dips
    45x15
    70x10
    70x8
    90x7
    90x6

    Weighted push ups. hands wide (w) and hands normal (n)
    45lb plate on my back
    N x 20
    W x 20
    N x 15
    W x 15
    W x 12

    DB incline (light weight/high rep 1 arm at a time. high speed)
    45 x 15
    45 x 12
    45 x 12
     
  2. Spur

    Spur Boomer

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    Friday 2/20/09: Workout 1

    16 mile bike ride

    8 mile split

    12.6 mph pace
     
  3. Spur

    Spur Boomer

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    Shitty weekend. I drank more than I wanted and didn't get extra workouts in like I planned. I'm pissed off so I'm starting the week new.

    Monday 2/23/09: Chest w/ triceps

    BB Bench:
    135x10
    185x10
    225x10
    245x6
    265x4
    275x3
    285x2
    225x14 (failure on 15th rep)

    Decline cable flies:
    4/15 stack x 9
    1/3 stack x 9
    6/15 stack x 9
    6/15 stack x 8

    DB incline:
    80x10
    80x9
    80x8
    80x7
    80x6
    (The failure set on bench was killin' my stamina)

    Weighted Dips:
    45x12
    70x10
    90x7
    90x6

    Weighted pushups. (hands at normal grip)
    45x15
    45x15
    45x12

    Rope/cable tricep pulldown
    2/3 stack x12
    3/4 stack x 9 (failure on 10th rep)
    3/4 stack x 8 (failure on 9th rep)
    2/3 stack x15 (failure on 16th rep)


    Core workout with medicine ball. 10 sets.
     
  4. Spur

    Spur Boomer

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    2/24/09 Legs

    (I went to the main campus, and didn't see the lone free squat rack till 1/3 through my workout. Pretty upset about it still)

    Front Squats:
    135x10
    185x10
    225x8
    225x6

    Smith Machine Squats: (weight added to machine)
    180x10
    230x8
    270x5
    270x5
    320x3

    Free Squats:
    225x10
    315x5
    315x4
    315x2
    (started cramping up hard core in my hammies for some reason)

    Calf raises on leg press:
    165x12
    170x12
    190x10
    190x8
    190x8
    170x12

    Leg ext:
    150x8
    170x8
    170x8
    170x8

    DB Shoulder flies (to give my aching legs a rest):
    25x10
    25x10
    25x10

    12 minutes on the plyo boxes. 18in and 24in tall boxes.

    Already sore by the time I got home.
     
  5. Spur

    Spur Boomer

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    Legs were disastrously sore today...still are.

    That and lack of sleep last night made me not want to hit the gym at all today. Moderate work out

    2/25/09 Back w/ bicep

    Pullups (warmup)
    body weight x 20

    Hammer Strength seated row (close grip):
    180x10
    230x5
    270x5
    270x5
    270x5
    270x4.5 (it was close)
    270x4
    270x3

    DB bent over fly's
    45x10
    45x10
    45x10
    45x9

    Standing cable row (slight decline). Normal grip
    stack x 8
    stack x 10
    stack x 9
    stack x 8

    By now my callouses feeling they're being ripped off

    Lat pulldown (fingers only wide grip)
    130x10
    160x8
    160x7
    160x7
    160x6

    Isolated cable bicep curl
    4/14 stack x L:12 R:12
    5/14 stack x L:10 R:10
    6/14 stack x L:9 R:10
    6/14 stack x L:8 R:10
    6/14 stack x L:7 R:8

    cable curl (two handed w/ ez bar)
    10/14 stack x 10
    10/14 stack x 9 (fail at 10)
    10/14 stack x 8 (fail at 9)
    10/14 stack x 7 (fail at 8)

    Decent workout. Glad I made myself go.
     
  6. Spur

    Spur Boomer

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    Legs are still painfully sore.

    Thursday 2/26/09: Chest

    DB incline bench:
    70x10
    80x8
    90x6
    95x6
    100x5 (fail on six. so close)
    100x4 (fail on five. almost)
    100x3
    95x6

    Cable fly's (downward):
    5/14 stack x 10
    6/14 stack x 9
    7/14 stack x 9
    7/14 stack x 8

    BB flat bench:
    225x8
    225x7
    225x5 (fail on six)
    225x5 (fail on six)

    DB flat bench fly:
    45x9
    45x8
    (something was going to start tearing so i stopped)

    DB incline bench (fast paced, alternating):
    50x 12/12
    50x 11/11
    50x 10/10
    50x 10/10

    Weighted pushups (hands wide)
    45x20
    45x19 (fail on 20)
    45x19 (fail on 20)


    Core workout w/ medicine ball ~12 sets
     
  7. Spur

    Spur Boomer

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    Legs are STILL sore. Hopefully they're good to go for tomorrows session.

    Friday 2/27/09 Arms

    EZ bar curl:
    65x10
    85x6
    115x5
    115x4
    115x4
    115x3

    EZ bar skull crushers:
    115x8
    125x6
    125x6
    125x5
    125x5

    Cable isolated curls (one hand). Super set with isolated rope pulldown (both hands):
    Bi: 4/15 stack x 12/12
    Tri: 12/15 stack x 11

    Bi: 5/15 stack x 10/10
    Tri: 12/15 stack x 10

    Bi: 5/15 stack x 9/9
    Tri: 12/15 stack x 10

    Bi: 5/15 stack x 9/9
    Tri: 12/15 stack x 8


    Cable isolated pulldown (1 hand). Super set with isolated close grip curls with rope (2 hands):
    Tri: 5/15 stack x 8/8
    Bi: 8/15 stack x 11

    Tri: 5/15 stack x 8/8
    Bi: 8/15 stack x 11

    Tri: 5/15 stack x 8/7
    Bi: 8/15 stack x 11

    Tri: 5/15 stack x 8/7
    Bi: 8/15 stack x 10


    Preacher DB curl (one at a time):
    30 x 8/8
    30 x 8/8
    30 x 8/8
    30 x 8/8

    Bent over DB tricep ext:
    30 x 10/10
    30 x 10/10
    30 x 10/10

    BB curl:
    45x15
    55x12
    65x8
    65x7
    45x14
     
  8. Spur

    Spur Boomer

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    ok workout today. I was exhausted at the end and a little disapointed

    Saturday 2/28/09 Legs

    10 mins on eliptical. 7.5 min forward. 2.5 min backwards

    One legged DB squats:
    25 x 10/10 x 4

    Superset with
    Standing calf raises:
    180x12x4

    Deadlift:
    225x5
    275x5
    295x5
    295x4
    315x3
    (i should get straps. bar was tearing me up)

    BB One legged step ups (to flat bench):
    70x10/10
    90x10/10
    110x9/9
    110x8/8

    Leg curl:
    115x8
    130x8
    145x8
    160x8

    6 sets of calf raises and squat jumps
     
  9. Spur

    Spur Boomer

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    Shitty day today. My sleep schedule is fucked up and I've only eat 2 meals today. Stamina was awful, but overall strength was par.


    Monday 3/02/09 Chest

    BB flat bench:
    135x10
    185x8
    225x5
    245x3
    265x3
    275x3
    285x2.5
    275x3x4

    DB incline:
    80x10x4
    80x8

    Hammer Strength Decline:
    270x8x5

    Cable fly:
    4/15 stack x 10 x 5

    BB bench:
    225x5
    170x15

    4 station core workout x 3
     
  10. Spur

    Spur Boomer

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    Wednesday 3/04/2009 Legs

    8 minutes on bike (low intensity)

    3 minutes jump rope (moderate to high intensity)

    Back Squats:
    135x10
    185x10
    225x8
    275x5
    315x5
    335x5 (almost didn't get 5th rep up... but DAMN it felt good)
    315x5
    315x5
    315x5
    225x12

    Leg curl (lying down)
    120x9
    140x9
    150x8
    150x8
    150x8

    BB step ups (to bench)
    90x9/9
    110x9/9
    110x8/8

    12 minutes of box plyometrics (FUCK. this was rough)


    Standing calf raises:
    180x15
    180x12
    180x12
    180x12
    180x12
    180x15
     
  11. Spur

    Spur Boomer

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    Thursday 3/05/09 Back w/ Bi

    Pullups:
    bwx15
    bw+45x5x5
    bwx10

    seated row (close grip):
    230x8x4

    DB Bent over fly:
    45x10x3
    45x8

    Bent over DB row:
    80x10/10x4

    Cable isolation curl (one handed):
    4/15 stack x 12/12 x 3

    4/15 stack x 10/10
    superset
    4/15 stack x 7/7

    Horizontal pullup (heels on ground):
    bwx12x4

    BB curl:
    bar x 20

    Feelin' GOOD. Can't wait for DB incline tomorrow.
     
  12. Spur

    Spur Boomer

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    Friday 3/06/09 Chest w/ Tri

    High intesity, higher rep. In and out in 45 minutes.

    BB flat bench:
    135x10
    185x10
    225x12
    225x10
    225x8
    225x6

    DB incline:
    80x10
    80x10
    80x10
    80x9
    80x8

    Cable fly:
    4/15 stack x 10
    4/15 stack x 10
    4/15 stack x 10
    5/15 stack x 10

    Weighted dips:
    bw + 45 x 12 x 4

    DB flat bench (alternating. fast)
    70 x 8/8
    65 x 8/8
    60 x 8/8
    55 x 10/10

    Cable pulldown:
    12/15 stack x 12
    11/15 stack x 12
    10/15 stack x 12
    10/15 stack x 12
     
    Last edited: Mar 8, 2009
  13. Spur

    Spur Boomer

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    Monday 3/09/09 Chest w/ Tri

    BB flat bench:
    135x10
    185x10
    225x8
    245x5
    265x3
    275x3
    285x3
    295x1.5 (FUCK close)
    225x12

    Cable chest fly:
    6/15 stack x 10
    6/15 stack x 9
    6/15 stack x 8
    6/15 stack x 9

    DB incline bench:
    80x10
    80x10
    80x9 (fail on 10th rep)
    80x8 (fail on 9th rep)
    80x7

    Weighted pushups:
    bw+45 x 20 x 3

    Weighted dips (bw+):
    45x12
    90x8x3

    Tricep rope pulldown (isolated):
    12/15 stack x 12
    12/15 stack x 11
    10/15 stack x 12
    10/15 stack x 13


    Abs
     
  14. Spur

    Spur Boomer

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    Tuesday 3/10/09 Back w/ bi

    Pullups (bw). CG w/ legs straight out and parallel to ground:
    CG - x12
    WG - x12
    CG - x12
    WG - x10

    DB fly:
    45x10x4

    DB bent over row:
    80x10/10x4

    Hammer strength row (close grip):
    230x5
    250x5
    260x5x3

    Lat pulldown:
    150x8x3
    125x13

    EZ curl:
    70x12
    70x10
    70x10

    12 sec up, 12 sec down x 2

    Cable isolation curl (one handed)
    35x15/15
     
  15. Spur

    Spur Boomer

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    Short lift session yesterday w/ 18 mile bike ride.

    Thursday 3/12/09 Chest

    BB flat bench:
    135x10
    185x10
    225x10
    245x5
    265x5
    275x3
    225x10
    225x8
    225x7

    DB incline (alternating):
    55x10/10x3

    Hammer decline:
    230x8
    270x8
    300x8
    320x7

    Cable fly (decline angle):
    5/15 stack x 10
    6/15 stack x 10
    7/15 stack x 10

    Cable fly (incline angle):
    5/15 stack x 10
    5/15 stack x 10
    5/15 stack x 10

    Dips:
    BWx20
    BWx16x2

    Abs
     
  16. Spur

    Spur Boomer

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    Quick workout today

    Friday 3/13/09 Legs and Arms

    Deadlift (Moderate intensity. I still suck at these though):
    135x10
    185x5
    225x5
    275x5
    275x5
    275x5
    back started to get week, so i stopped.

    Leg Ext:
    150x10
    170x8
    190x8
    210x8
    150x12

    Leg curl:
    110x8
    130x8
    130x8
    130x8
    110x10

    Calf raises:
    7 sets. 140-210lbs. High rep
    (i forgot exactly what :0)


    Cable rope pulldown superset with cable curl. (iso for both):

    Tri: 10/15 stack x 12 x 5
    Bi: 8/15 stack x 10 x 5

    Isolation DB curl:
    25x12
    25x10
    25x9
     
  17. Spur

    Spur Boomer

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    3 days off. Forgot to post log yesterday after workout. I have now forgotten everything i did. Monday 3/17/09 was chest w/ tri


    Tuesday 3/18/09 Back w/ Bi

    BW pullups:
    x20
    x12
    x12
    x10

    Bent over DB fly:
    45x8x4

    Cable seated row (close grip):
    160x6
    160x5
    160x6
    160x5
    160x7

    Back ext:
    45lb plate x 10 x 3

    DB row:
    85x10/10x3

    Lat pulldown (wide grip. fingers only)
    120x10x3
    120x8

    DB curl (trying to maintain perfect form)
    30x8/8
    25x9/9
    25x9/9
    20x9/9
    15x10/10
    (turned DB to vertical postion)
    15x10/10

    BB curl (10-12 seconds up, 10-12 seconds down)
    45x4
    45x3
    45x2

    45x12 (regular bb curl)



    Dumbells in the gym aren't worn in enough. My hands are TORN.
     
  18. Spur

    Spur Boomer

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    :ugh: day. My legs felt like jello.

    Wednesday 3/19/09 Legs

    Squat:
    135x10
    225x10
    285x5
    315x5
    315x5
    285x8
    285x8

    Leg curl:
    110x10
    130x9
    140x8
    150x8
    130x10

    Leg ext:
    130x8
    140x8
    150x8
    160x8
    140x10

    Calf raises:
    140x15
    170x12x4

    Bench step ups:
    110x10/10x2

    Hip adductor:
    70x10
    90x10
    110x10

    Hip abductor:
    90x10
    90x10
    110x10

    DB lunge squats (one leg on bench):
    35x10/10x3

    Ab workout
     
  19. Spur

    Spur Boomer

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    Friday 3/20/09 Chest

    Flat BB bench:
    135x10
    185x10
    225x5
    245x3
    265x3
    275x3
    285x2 :mad:
    275x3
    275x3
    275x2
    225x12

    Cable fly (decline angle):
    6/14stack x 10 x 4
    6/14stack x 9

    DB incline:
    80x8
    80x7
    80x6
    80x6
    80x7

    Weighted pushups w/ 45lb plate. Wide stance and normal stance:
    WS x 20
    NS x 15
    WS x 18
    NS x 14
    WS x 20
    NS x 14
     
  20. Spur

    Spur Boomer

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    Saturday 3/21/09 Back

    Chinups:
    x15
    x15
    x10
    x10

    Pullups (wide grip):
    x10
    x10
    x8
    x8

    Neutral grip:
    x10x4

    Chinups:
    x8x5

    Pullups (widegrip):
    x5x5

    Neutral grip:
    x8x5

    Chinups:
    x6x5

    Neutral grip:
    x6x3
    x5x2

    Chinups:
    x7


    Full ROM, No kipping.

    Total reps: 296

    Elapsed Time: 30:00


    Not too shabby for being a little hung over.
     
    Last edited: Mar 21, 2009
  21. ericande

    ericande Active Member

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    Love your new av.

    Go Dawgs!
     
  22. Spur

    Spur Boomer

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    Tuesday 3/24/09 Chest w/ Tri + Calves

    BB flat bench:
    135x10
    185x10
    225x10
    225x10
    225x7
    225x5x5

    DB incline (alternating):
    55x12/12
    55x11/11
    55x9/9
    55x9/9
    55x8/8

    Dips:
    bw x 18
    bw+45 x 12
    bw+45 x 15

    Cable fly:
    5/14stack x 10
    4/14stack x 12 x 3

    Rope pulldown:
    12/14 stack x 10
    11/14 stack x 9
    10/14 stack x 10
    9/14 stack x 10
    8/14 stack x 14


    Calf raises:
    160x15x7
     
  23. Spur

    Spur Boomer

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    Felt like a fuckin' machine today

    Wednesday 3/25/09 Back and abs

    BW pullups:
    x3x12

    DB row:
    80x10x2
    80x12x2
    80x10

    Hammer row (close grip)
    230x10
    280x4x4
    230x9

    DB bent over fly:
    45x10
    45x9
    45x8
    35x10
    35x10

    BB bent over pulls (standing):
    135x8
    185x5x4
    225x4

    BB shrugs:
    225x10
    275x10
    275x10

    Neutral grip pullups:
    bw x 20


    3 station ab workout x 3 sets
    -upper
    -lower
    -obliques

    80 second hold, situp position legs bent out and up
     
  24. Spur

    Spur Boomer

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    Thursday 3/26/09 Arms

    DB curl:
    40x10/10x3

    DB overhead ext (1 db)
    80x10x3

    Cable curl (1 arm at a time):
    4/14 stack x 12/12 x 3

    Cable pushdown (1 arm at a time):
    5/14 stack x 12/12 x 3

    Super set:
    -Cable curl w/ ez bar-
    8/14 stack x 10 x 5

    -Rope pull down-
    10/14 stack x 12
    12/14 stack x 12 x 4

    DB curl (1 arm at a time):
    25x10/10
    20x10/10x3

    DB skull crushers:
    45x8/8
    40x8/8
    35x8/8

    BB curl (10 sec up, 10 sec down):
    45x3
    45x2
    45x1


    6 min speed rope
     
    Last edited: Mar 28, 2009
  25. Spur

    Spur Boomer

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    Friday 3/27/09 Legs and light shoulder

    Squat:
    135x10
    185x10
    225x5
    275x5
    315x5
    335x3
    335x2
    335x2
    315x5
    275x8
    275x5

    Leg curl:
    110x12x2
    110x10x2
    110x8

    Leg ext:
    140x10x2
    130x10x3

    Standing calf raises:
    180x12x5

    DB side raises:
    25x10
    20x10x2

    Light DB press, standing (alternating)
    25x10/10x3


    15 min jump plyometric exercises w/ 18in box


    Abs
     
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