The Quest For Chest (And Lats)

Discussion in 'Training Logs' started by JustBlazin, Jun 5, 2007.

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  1. JustBlazin

    JustBlazin Ironic Punishment

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    Thought it would be wise to start up the log.
    6'4", ~190lbs

    Monday, June 4, 2007

    15 mins HIIT (work: 14.5 km/h, rest: 7.7 km/h, 30sec intervals)

    Flat BB Bench:
    135x10
    185x8x2
    195x6

    Incline BB Bench:
    95x15x2
    135x10
    145x8x2

    Dumbbell Flyes:
    30x10
    35x10
    40x10

    Upward Cable Crossover (not sure the exact name):
    40x10x3

    Pushups to failure (didn't count)
     
  2. JustBlazin

    JustBlazin Ironic Punishment

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    [​IMG]
    [​IMG]

    Pics taken cold on June 2, 2007
     
  3. JustBlazin

    JustBlazin Ironic Punishment

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    Wednesday, June 6, 2007

    15 mins HIIT (work: 14.5 km/h, rest: 8 km/h, 30sec intervals)

    Lat Pulldowns (front):
    150x10
    160x10x2
    170x6

    Lat Pulldowns (rear):
    110x10
    120x10x2

    Standing Pull-Overs:
    50x12
    60x10x2

    Bent-Over Barbell Row:
    85x12
    95x10
    105x10

    Hyperextensions:
    Bodyweightx15x3

    Side Bends (Obliques):
    45x12
    55x10x2
     
  4. JustBlazin

    JustBlazin Ironic Punishment

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    Location:
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    Standing Barbell Military Press:
    95x12
    105x10
    115x8
    115x6

    Lean Away Lateral Raises: (super-set with iron cross)
    20x10x2
    25x8

    Iron Cross:
    10x5 (5 second intervals)x3

    Upright Cable Row:
    110x12
    130x9
    130x10

    Facepulls:
    50x12x3

    Did some chest today in an effort to adding some mass in this area. I was pretty wiped out, but I gave it a go.

    Flat BB Bench:
    135x15
    185x8
    185x6x2

    Incline BB Bench:
    135x10
    135x5
    135x7

    Push-ups:
    2 sets to failure

    Leg Raises:
    15x3
     
  5. JustBlazin

    JustBlazin Ironic Punishment

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    Squats (my squat #'s sucks, i know)
    135x10
    165x10
    185x5x2

    Narrow-Stance Squats:
    BWx10x3 (Supersetted with the BB Squats)

    Seated Leg Extensions:
    80x15
    120x12
    160x10
    180x8

    Aductor:
    240x12
    280x10
    300x8

    Seated Leg Curls:
    60x15
    100x15
    145x10

    Calf Raises:
    270x15
    450x9
    540x5x3
    270x25

    Decline Sit-ups:
    BWx25x2

    Side Bend (on Hyper Bench):
    BWx15 (each side)x3
     
  6. JustBlazin

    JustBlazin Ironic Punishment

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    Also ran 3.64km this morning. At around ~5.4 minutes per km
     
  7. JustBlazin

    JustBlazin Ironic Punishment

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    Location:
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    Sunday, June 10th, 2007

    Lat Pull-Downs (Front):
    160x10x2
    170x9
    170x7

    Lat Pull-Downs (Rear):
    110x15x2
    120x10

    Bent-Over BB Rows:
    105x10
    110x9
    110x10

    Closed-Grip Cable Row:
    100x15x3

    Deadlifts:
    285x5x2
    305x2
    325x1
    225x1 (to walk it back to the rack)
     
  8. JustBlazin

    JustBlazin Ironic Punishment

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    Monday, June 11, 2007

    Hammer Curls:
    35x10
    40x9
    40x7

    Concentration Curls:
    20x15
    25x10x2

    Incline DB Curls:
    15x12x3

    Tricep Pushdown:
    70x15
    80x12
    90x8

    Single-Arm Cable Pulldowns:
    30x17
    30x15x2

    Dips:
    1 set to failure (got to somewhere around 30, didn't really count)
     
  9. JustBlazin

    JustBlazin Ironic Punishment

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    Wednesday, June 13, 2007

    Played some soccer today, so I used that as my cardio.

    Decline BB Press:
    135x15
    185x10
    195x10
    200x7
    205x5

    Flat DB Press (First time I've ever done a flat press with db's I think):
    60x12
    75x6
    75x5
    60x10

    Pushups & Leg raises supersets:
    15 pushups followed by 15 leg raises

    Incline DB Flyes:
    35x7
    35x8x2
     
  10. JustBlazin

    JustBlazin Ironic Punishment

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    Location:
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    Thursday, June 14, 2007

    15 mins HIIT (work: 15 km/h, rest: 8.1 km/h, 30sec intervals)

    Lat Pull-Downs (Front):
    160x10
    170x9
    170x6
    150x10

    Lat Pull-Downs (Rear):
    110x10x3

    Bent-Over BB Rows:
    115x8x3

    Closed-Grip Cable Row:
    110x15
    150x8x2

    Hyperextension:
    BWx15
    BW+25x15
    BW+45x10

    Some oblique/core work
     
  11. JustBlazin

    JustBlazin Ironic Punishment

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    Saturday, June 16, 2007

    Standing Barbell Military Press:
    105x12
    110x10
    110x5
    115x6

    Lean Away Lateral Raises:
    20x10x2
    25x10

    Upright Cable Row:
    110x15
    120x12
    130x10x2

    Facepulls:
    60x15
    70x12
    80x12

    Decline BB Press:
    135x15
    155x12
    185x8
     
  12. JustBlazin

    JustBlazin Ironic Punishment

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    Sunday, June 17, 2007

    Squats:
    135x12
    186x10
    195x8
    200x5

    Leg Extensions:
    100x15
    160x11
    180x10
    190x6

    Aductor:
    260x15
    280x12
    300x10

    Seated Leg Curls:
    100x15
    140x10
    145x8
     
  13. JustBlazin

    JustBlazin Ironic Punishment

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    Thursday, June 21, 2007

    Decline BB Press:
    155x10
    175x10
    195x7
    205x5

    Flat DB Press:
    60x10
    65x10
    70x8

    Incline DB Flyes:
    30x12
    35x10
    40x8

    Leg Raises:
    BWx15x4
     
  14. φ

    φ Eugenics is the self-direction of human evolution.

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    Behind-the-head lat pulldowns are horrible for your rotator cuffs (mostly anything behind the head is). Stick to the ones in front of you. Switch them up with a closer grip (or V-bar attachment) if you like.
     
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