We_Todd's Training Log

Discussion in 'Training Logs' started by We_Todd, Mar 9, 2005.

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  1. We_Todd

    We_Todd I'm a naughty squirrel.

    Joined:
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    Location:
    Houston, Texas, US of A
    Age: 25
    Height: 5'9"
    Weight: 160

    Maxes:

    BB Bench: 255
    Squat: 400
    Dead: ???

    Goal: bulk up to like 180-185 then cut.


    CHEST and TRICEPS DAY

    Chest:
    -flat DB bench-press:
    45 x 8 (warmup)
    70 x 5
    75 x 5
    85 x 5
    50 x burnout

    -incline DB bench-press:
    70 x 5
    75 x 5
    80 x 5

    -decline DB bench-press:
    75 x 5
    80 x 5
    85 x 5

    -sitting cable fly:
    60 x 5
    65 x 5
    70 x 5

    Triceps:
    -lever tricep dips
    3 plates x 8
    4 plates x 6
    5 plates x 5

    -cable push-downs (triangle grip)
    50 x 6
    60 x 6
    70 x 6
    50 x burnout

    -cable one arm (rope)
    40 x 5
    40 x 5
    50 x 5

    BACK and BICEPS DAY

    Back:
    -pullups non-assist
    5,5,5

    -seated cable row
    100 x 5
    110 x 5
    120 x 5
    130 x 5

    -t-bar rows
    45 x 5
    55 x 5
    65 x 5

    Biceps:
    -straight bar curl
    70 x 5
    75 x 5
    80 x 5

    -DB hammer curls
    30s x 5
    32.5s x 5
    35s x 5
    25s x burnout

    -preacher curl (weights + ez bar) how much does the ex-bar weight anywhoo? :dunno:
    40 x 5
    50 x 5
    60 x 5
    40 x burnout

    -cable bicep flex
    40 x 5
    50 x 5
    50 x 5

    SHOULDERS DAY

    Shoulders:
    -Arnold press
    25 x 5
    30 x 5
    35 x 5

    -DB shoulder press
    50 x 5
    55 x 5
    60 x 5

    -DB side/front raises
    15 x 10
    20 x 8

    -BB military press
    55 x 5
    60 x 5
    65 x 5


    LEG DAY

    Legs:
    -squat
    135 x 8 (warmup)
    175 x 5
    195 x 5
    225 x 5
    135 x burnout

    -leg press (45*)
    450 x 5
    540 x 5
    630 x 5
    900 x 5

    -leg extensions
    140 x 5
    150 x 5
    160 x 5

    -leg curl (sitting machine)
    120 x 5
    130 x 5
    140 x 5

    -deadlift
    225 x 5
    235 x 5
    245 x 5

    -calf raises (upright machine)
    250 x 10(warmup)
    350 x 10
    370 x 10
    470 x 5

    -calf press machine (????? sitting in something that has pedals that looks like you're driving a car :wtf: )
    360 x 8
    370 x 8
    380 x 8


    Been doing above for the past 3 months or so but I'm not getting any stronger(pushing more weight). Planning to do more weight and less reps... maybe 3-4 reps... for a month to see if there's any improvements.
     
    Last edited: Mar 11, 2005
  2. We_Todd

    We_Todd I'm a naughty squirrel.

    Joined:
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    Location:
    Houston, Texas, US of A
    3-9-2005

    CHEST and TRICEPS DAY

    Chest:

    -flat BB bench-press:
    135 x 6 (warmup)
    175 x 4
    195 x 4
    225 x 1

    -incline DB bench-press:
    70 x 4
    75 x 4
    80 x 4
    85 x 4
    50 x burnout

    -decline machine bench-press:
    90 x 4
    100 x 4
    110 x 4
    115 x 4

    -sitting cable fly:
    70 x 4
    80 x 4
    80 x 4

    Triceps:
    -lever tricep dips
    4 plates x 4
    4 plates x 4
    5 plates x 4
    6 plates x 3

    -cable push-downs (triangle grip)
    60 x 4
    70 x 4
    70 x 4
    70 x 4
    50 x burnout

    -DB kickback
    25 x 4
    30 x 4
    35 x 3
    35 x 3

    -ez bar skull crusher
    40 x 4
    40 x 4
    50 x 4
    50 x 4
     
  3. We_Todd

    We_Todd I'm a naughty squirrel.

    Joined:
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    Location:
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    LEG DAY

    Legs:

    -squat
    135 x 8 (warmup)
    225 x 4
    245 x 4
    265 x 4

    -leg press (45*)
    600 x 4
    780 x 4
    870 x 4
    400 x burnout

    -leg curl (sitting machine)
    180 x 8 (warm up)
    220 x 5
    240 x 5
    140 x burnout

    -deadlift
    135 x 8
    235 x 4
    300 x 4
    135 x burnout

    -calf raises (upright machine)
    250 x 10(warmup)
    350 x 10
    370 x 10
    470 x 8

    -calf press machine (????? sitting in something that has pedals that looks like you're driving a car :wtf: )
    360 x 8
    380 x 12
    380 x 12
     
  4. We_Todd

    We_Todd I'm a naughty squirrel.

    Joined:
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    Location:
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    3-11-2005

    was tired today... dunno why. forearms hurt and couldn't do normal weights :(

    BACK and BICEPS DAY

    Back
    :
    -DB rows
    60 x 5
    65 x 5
    70 x 5
    75 x 5

    -pullups non-assist
    4,4,3

    -seated cable row
    160 x 4
    160 x 4
    160 x 4

    -close grip pulldown
    140 x 4
    140 x 4
    150 x 4

    -t-bar rows
    90 x 5
    110 x 5
    120 x 5
    130 x 5

    Biceps:
    -straight bar curl
    75 x 5
    80 x 5
    85 x 5
    90 x 2

    -hammer curls
    50 x 4
    50 x 4
    60 x 4
    50 x burnout

    -preacher curl (weights + ez bar)
    50 x 4
    50 x 4
    60 x 4
    50 x burnout

    -DB wide
    25 x 7
    30 x 5
    30 x 5
    25 x burnout
     
  5. We_Todd

    We_Todd I'm a naughty squirrel.

    Joined:
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    Location:
    Houston, Texas, US of A
    3/12-13/2005 off

    3/14/2005

    CHEST and TRICEPS DAY

    Chest:
    -flat BB bench-press:
    135 x 8 (warmup)
    175 x 4
    195 x 4
    225 x 3
    135 x burnout

    -incline DB bench-press:
    70 x 4
    75 x 4
    80 x 4
    85 x 4
    50 x burnout

    -decline bench-press machine:
    90 x 5
    90 x 4
    100 x 4

    -sitting cable fly:
    60 x 4
    70 x 4
    70 x 4
    50 x burnout

    Triceps:
    -lever tricep dips
    3 plates x 8
    4 plates x 6
    5 plates x 5

    -skull crunchers:
    40 x 6
    40 x 5
    40 x 5
    40 x 5

    -cable push-downs (triangle grip)
    60 x 6
    70 x 5
    70 x 4
    50 x burnout

    -cable one arm (rope)
    40 x 5
    50 x 5
    60 x 3
     
  6. We_Todd

    We_Todd I'm a naughty squirrel.

    Joined:
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    Location:
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    3/15/2005 - back spazz... didn't go

    3/16/2005

    BACK, BICEPS, and SHOULDERS DAY

    Back
    :
    -pullups non-assist
    5,5,5

    -seated cable row
    130 x 5
    140 x 5
    140 x 5
    150 x 5
    110,80 x burnout

    -t-bar rows
    90 x 4
    90 x 4
    115 x 3
    70 x burnout

    Close Grip pulldown:

    150 x 5
    150 x 5
    150 x 5

    Biceps:
    -straight bar curl
    80 x 4
    85 x 4
    90 x 4
    60 x burnout

    -hammer curls
    60 x 4
    70 x 4
    70 x 4


    -preacher curl (weights + ez bar) how much does the ex-bar weight anywhoo? :dunno:
    40 x warmup
    60 x 4
    80 x 4
    90 x 4
    50 x burnout

    -cable bicep flex
    70 x 5
    80 x 4
    90 x 4

    Shoulders:
    -Arnold press
    30 x 5
    40 x 4
    50 x 4
    60 x 3

    -DB side/front raises
    20 x 6
    25 x 5

    -BB military press
    65 x 8
    85 x 5
    85 x 5
     
  7. We_Todd

    We_Todd I'm a naughty squirrel.

    Joined:
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    Location:
    Houston, Texas, US of A
    CHEST and TRICEPS DAY

    Chest:

    -flat BB bench-press:
    135 x 8 (warmup)
    195 x 5
    205 x 4
    225 x 3
    245 x 3
    135 x burnout

    -incline DB bench-press:
    75 x 4
    80 x 4
    80 x 4
    85 x 4

    -decline BB bench-press: chest and shoulders hurts so didn't finish
    135 x 5


    -sitting cable fly:
    60 x 5
    70 x 5

    Triceps:
    -lever tricep dips
    3 plates x 8
    4 plates x 6
    5 plates x 5

    -cable push-downs (triangle grip)
    60 x 5
    70 x 5
    80 x 4
    50 x burnout

    -cable one arm (rope)
    40 x 5
    40 x 5
    50 x 5

    -skull crusher w/ ez-bar:
    40 x 6
    50 x 6
    60 x 5
    70 x 5
    50 x burnout
     
  8. We_Todd

    We_Todd I'm a naughty squirrel.

    Joined:
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    Location:
    Houston, Texas, US of A
    3/19/2005

    LEG DAY

    Legs:
    -squat
    135 x 8 (warmup)
    225 x 4
    245 x 4
    265 x 4

    -leg extenstions
    150 x 6
    150 x 5
    150 x 5
    190 x 5

    -leg press (45*)
    600 x 4
    780 x 4
    870 x 4
    400 x burnout

    -leg curl (sitting machine)
    180 x 8 (warm up)
    200 x 5
    220 x 5
    240 x 5


    -deadlift
    135 x 8
    225 x 4
    275 x 4
    295 x 3

    -calf raises (upright machine)
    250 x 10

    -calf press machine (????? sitting in something that has pedals that looks like you're driving a car :wtf: )
    360 x 8
    380 x 12
    380 x 12
     
  9. We_Todd

    We_Todd I'm a naughty squirrel.

    Joined:
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    Location:
    Houston, Texas, US of A
    3-21-2005

    forearms still hurts can't do normal weights. quit doing preacher curls.

    BACK and BICEPS DAY

    Back
    :
    -sitting machine rows
    70 x 5
    80 x 5
    90 x 5
    100 x 5

    -seated cable row
    160 x 4
    160 x 4
    160 x 4

    -close grip pulldown
    140 x 4
    140 x 4
    160 x 4

    -t-bar rows
    95 x 5
    115 x 5
    125 x 5
    135 x 5

    Biceps:
    -DB Curls
    30 x 5
    35 x 5
    40 x 4
    45 x 4
    25 x burnout

    -hammer curls
    50 x 4
    50 x 4
    60 x 4

    -bicep cable flex
    60 x 5
    70 x 5
    80 x 4
    90 x 4

    -one arm cable curl
    40 x 5
    50 x 4
    50 x 4
     
  10. We_Todd

    We_Todd I'm a naughty squirrel.

    Joined:
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    Location:
    Houston, Texas, US of A
    3/22/2005

    LEG DAY

    Legs:
    -squats
    135 x 8 (warmup)
    225 x 4
    245 x 4
    245 x 4
    135 x burnout

    -leg extenstions
    150 x 6
    170 x 5
    190 x 4
    210 x 3

    -leg press (45*)
    450 x 8
    630 x 4
    810 x 4
    900 x 4
    450 x burnout

    -leg curl (sitting machine)
    180 x 8 (warm up)
    200 x 5
    220 x 5
    240 x 5

    -calf machine
    250 x 10
    270 x 10
    300 x 10
     
  11. We_Todd

    We_Todd I'm a naughty squirrel.

    Joined:
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    Location:
    Houston, Texas, US of A
    3-23-2005

    CHEST and TRICEPS DAY

    Chest:
    -flat BB bench-press:
    135 x 6 (warmup)
    205 x 4
    225 x 3
    255 x 2 <---rep'd my max :eek3:
    195 x burnout
    135 x burnout again

    -incline DB bench-press:
    75 x 4 <---bad spot... :wtc:

    Triceps:
    -dips
    8
    8
    6
    5

    -cable push-downs (triangle grip)
    60 x 4
    70 x 4
    70 x 4
    80 x 4
    60 x burnout

    -ez bar skull crusher
    40 x 6
    50 x 5
    60 x 4
    70 x 4

    -one arm pull down
    40 x 8
    50 x 5
    50 x 5

    left shoulder hurts from bad spot. worst training day ever
     
  12. We_Todd

    We_Todd I'm a naughty squirrel.

    Joined:
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    Location:
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    3/26/2005

    shoulders and abs

    .....

    taking one week off to recover. will do light cardio.
     
  13. We_Todd

    We_Todd I'm a naughty squirrel.

    Joined:
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    Location:
    Houston, Texas, US of A
    4/7/2005

    BACK and BICEPS DAY

    Back:

    -pullups
    8,6,5,4

    -seated machine row
    150 x 6
    180 x 4
    200 x 4
    220 x 4

    -close grip pulldown
    150 x 4
    160 x 4
    170 x 4
    200 x 4

    Biceps:
    -DB Curls
    30 x 5
    35 x 5
    40 x 4
    45 x 4
    25 x burnout

    -hammer curls with DBs
    40's x 6
    40's x 4
    40's x 4
    45's x 4

    -ez bar curl
    70 x 5
    75 x 4
    80 x 4
    85 x 4
     
    Last edited: Apr 9, 2005
  14. We_Todd

    We_Todd I'm a naughty squirrel.

    Joined:
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    Location:
    Houston, Texas, US of A
    4/8/2005

    LEG DAY

    Legs:
    -squats
    135 x 8 (warmup)
    185 x 4
    235 x 4
    255 x 4
    275 x 4

    -leg press (45*)
    400 x 8
    580 x 4
    760 x 4
    940 x 4
    490 x burnout

    -leg curl (sitting machine)
    180 x 8 (warm up)
    200 x 5
    220 x 5
    240 x 5

    -calf machine
    250 x 8
    270 x 5
    300 x 5
    340 x 4
    380 x 4

    -deadlift
    135 x 8
    185 x 5
    235 x 4
    255 x 4

    -shoulder shrugs lever machine
    270 x 10
    360 x 10
    450 x 8
    500 x 8
    270 x burnout
     
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