Stevogabe's Log

Discussion in 'Training Logs' started by stevogabe, Mar 25, 2006.

Thread Status:
Not open for further replies.
  1. stevogabe

    stevogabe OT Supporter

    Joined:
    Feb 1, 2006
    Messages:
    2,434
    Likes Received:
    0
    3/23/06

    3x10 work out

    Age- 16
    Height- 5'11"
    Weight- 174

    Max:

    Bench
    - 205 x1
    Squat- 295 x1
    Clean- 205x4

    I just started working out again 4 weeks ago, right after the wrestling season. Im on the off-season football program and right now the program is at 4x4. Since i just started I've been doing 3x10 for bench, squat, leg press/ curls, and leg press. doing 4x5 for clean and everthing else is 3x8 (shoulders, lats, triceps, biceps, traps, etc.)
     
    Last edited: Apr 11, 2006
  2. stevogabe

    stevogabe OT Supporter

    Joined:
    Feb 1, 2006
    Messages:
    2,434
    Likes Received:
    0
    4/6/06

    weight: 180
    *thanks to spring break

    now im on the 3x6 routine for more "strength" 3x a week
     
  3. stevogabe

    stevogabe OT Supporter

    Joined:
    Feb 1, 2006
    Messages:
    2,434
    Likes Received:
    0
    4/11/06

    3x6 work out

    Bench: 205x4 ---> did 195x6 before it was supposed to be my last set but i decided to keep going
    Squat: 275x4 ---> going for 6 but fell
    Clean: 205x4*

    *we do 4x5 for cleans
     
  4. stevogabe

    stevogabe OT Supporter

    Joined:
    Feb 1, 2006
    Messages:
    2,434
    Likes Received:
    0
    4/17/07

    its been about a year. ive been doing 4x12 lately.

    bench: 205x12 last set
    squat: havent squated since football got out
    clean: " "

    everything else is 4x12
     
  5. stevogabe

    stevogabe OT Supporter

    Joined:
    Feb 1, 2006
    Messages:
    2,434
    Likes Received:
    0
    3/4/10

    its been forever since i updated.

    208

    lately my big 3 are:

    Bench:
    Incline DB

    70x12
    85x10
    95x10
    105x10
    115x9

    Squat:

    135x10
    185x10
    225x10
    275x10
    315x4

    Dead:


    135x10
    225x10
    275x10
    315x10
    375x2

    goal is to hit 215 then cut to 190
     
    Last edited: Mar 5, 2010
  6. stevogabe

    stevogabe OT Supporter

    Joined:
    Feb 1, 2006
    Messages:
    2,434
    Likes Received:
    0
    3/17/10

    2nd day back from spring break

    Back Day

    Dead
    135x7
    185x8
    225x10
    275x10
    315x8
    318x5

    Pull down
    180x10
    230x10
    270x8
    290x4

    bent over row
    45x10
    70x10
    90x10
    115x10
    135x10

    cable row
    120x10
    140x10
    160x10
    180x10
    200x4
     
  7. stevogabe

    stevogabe OT Supporter

    Joined:
    Feb 1, 2006
    Messages:
    2,434
    Likes Received:
    0
    3/18/10

    Legs

    Squat
    135x10
    185x10
    225x10
    275x8
    275x6

    Angled Leg Press
    140x12
    180x12
    230x12
    270x10

    Hamstring Curls
    160x10
    180x10
    200x10
    220x10

    Leg Extension
    140x10
    160x10
    200x10
    220x10

    Calf Extension
    180x12
    220x12
    240x12
    260x8
     
  8. stevogabe

    stevogabe OT Supporter

    Joined:
    Feb 1, 2006
    Messages:
    2,434
    Likes Received:
    0
    3/23/10

    Chest/ Biceps

    Incline DB
    70x10
    85x10
    95x10
    105x8
    120x6

    Decline BB
    135x10
    185x8
    185x8
    185x8

    Cable Fly
    30x12
    40x12
    45x12
    50x12

    Arnold Bicep
    40x10
    50x10
    60x12
    70x12

    Curl/ Hammer Curl
    35x10
    45x10
    45x8
    50x6

    Cable Curl
    30x12
    40x12
    45x10
    45x10
     
  9. stevogabe

    stevogabe OT Supporter

    Joined:
    Feb 1, 2006
    Messages:
    2,434
    Likes Received:
    0
    3/25/10

    Legs

    Squat
    135x8
    225x10
    275x8
    315x7
    345x1

    Hamstring Curls
    150x12
    170x12
    200x10
    220x10

    Hack Squat
    180x10
    230x10
    260x10
    260x10

    Seat Calf
    160x12
    160x12
    160x10
    160x8
     
Thread Status:
Not open for further replies.

Share This Page