training log

Discussion in 'Training Logs' started by caucasion, Feb 5, 2007.

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  1. caucasion

    caucasion New Member

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    been doing the BB workout posted in the forum for about 7 weeks now.
    [​IMG]

    latest full body pic. add about 5 lbs and thats me. give or take.
    im just editing each post for the week so itll look blank for at least that

    week of 2/5/07

    Mon - Legs
    4 sets leg ext 10-15reps @ 115lbs
    4 sets squat 6-10 reps (2 sets 10x185 1 set 8x205 1 set 6x225)
    3 sets leg press 10-12 reps (3 set 10x360 without sled weight counted)
    4 sets leg curl 10-12reps @ 85 lbs
    3 set walking lunges (i do walking lunges up and down the gym)

    Tues - Chest
    3 sets incline barbell 8-12 (115)
    3 sets incline dumbbell 8-12 (35 in each hand)
    3 sets flat barbell 8-12 (i go 155x12 165x10 then 175x8, i usually dont have a spot so i cant fully push myself, whch sucks)
    3 sets flat dumbbell 8-12 (45)
    3 sets db fly or machine 12-12 reps (110)
    2 sets weighted dips (bang out as many as i can)

    WED OFF

    thur - back
    bodyweight pullups 4 sets upto 15 (i do these until i cant do them anymore at the end of my workout)
    bent over row barbell or db 4 sets 8-12 (135)
    front pulldown wide or narrow (switch it up) 3 sets 8-10 (95)
    cable row 3 sets 6-10 (100)

    fri - shoulders/arm
    3 sets db press or front military 8-10x45 each arm
    3 sets side laterals 10-12 3x20 (focus on control here)
    6 sets shrugs behind the back for 3 sets and too the front for 3 (use about 115 - 135lb)

    tris
    3 sets 10-15 rope pushdown (90lb or more, i cant remember)
    3 sets french curl bar or machine 6-10
    3 sets reversed push down (palms facing) 8-10 (i use a lighter weight, but cant remember this either)

    bis
    3 sets dumbell curl 8-12 (30lb)
    3 sets preacher/barbell 8-12 (60)
    3 sets hammer curl db 10-15 (30)
    wrist curls 13-20 reps 2 sets (i usually do this with 20s)
     
    Last edited: Feb 11, 2007
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