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Trainingslog
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Topic: Trainingslog (Read 22067 times)
Peter Fonda
Getbig II
Posts: 24
Trainingslog
«
on:
August 01, 2012, 11:26:18 AM »
Have to put on some size real bad. I'm 21, 84kgs at 1m85. Have a good bit of training history, starting back up after a layoff. All weights in kilo's.
30/7 - legs
olympic squat
8*100k
7*130k
6*120k
4*8*110k
Leg curls 5*10-15
Calf raises 5*10
1/8 - Shoulders, arms
Dips
5*bw+40k
6*bw+55k
3*6*bw+45k
Ez curls
8*30k
6*40k
8*30k
10*25k
Seated overhead press
10*16k, 3*10*20k
Overhead tricep extensions
5*10-15
Side raises
4*6-12
Logged
Peter Fonda
Getbig II
Posts: 24
Re: Trainingslog
«
Reply #1 on:
August 02, 2012, 12:51:01 PM »
2/8 - legs
Deadlift
2*140
2*160
1*170 2f
3*2*150
Leg press
8*140
8*180
8*200
8*220
4*10*180
Seated calfs 7 sets
Logged
Peter Fonda
Getbig II
Posts: 24
Re: Trainingslog
«
Reply #2 on:
August 03, 2012, 10:24:19 AM »
3/8 - Back, chest
Pendlay rows
5*90kg
4*5*100kg
Incline db press
10*26kg
10*32kg
8*36kg pr
2*10*32kg
Pullups (pronated)
11,11,11,10,10*bw
Crossovers 5 sets
I shouldve done shrugs but didnt for dumb reasons, will move it to tomorow.
Logged
Peter Fonda
Getbig II
Posts: 24
Re: Trainingslog
«
Reply #3 on:
August 04, 2012, 05:54:45 AM »
4/8 - legs
Olympic squat
3*120kg
3*140kg
3*150kg
5*6*120kg
Shrugs 8 sets
Calf raises 8 sets
Logged
Peter Fonda
Getbig II
Posts: 24
Re: Trainingslog
«
Reply #4 on:
August 06, 2012, 12:33:36 PM »
6/8 - shoulders, arms
Dips
5*bw+20kg
5*bw+40kg
5*bw+60kg pr
10*bw+40kg pr
Ez curls
8*20kg
8*30kg
6*40kg
2*8*30kg
Seated dumbell press
10*18kg
2*10*22kg pr
8*22kg
Side raises 4*10
Overhead extensions 4*10
Db curls 3*8
Logged
Peter Fonda
Getbig II
Posts: 24
Re: Trainingslog
«
Reply #5 on:
August 10, 2012, 12:26:46 PM »
9/8 - legs, but terribly hungover
Olympic squat
4*3*140kg
Calf raises 5 sets
Shrugs 5 sets
10/8 - arms, shoulders
Straightbar curls
8*30kg
2*6*40kg, 5*40kg
Seated db press
8*20kg
8*24kg
8*26kg pr
8*24kg
Side raises 4 sets
Alternate db curls 3 sets
Overhead extensions 8 sets
Logged
Peter Fonda
Getbig II
Posts: 24
Re: Trainingslog
«
Reply #6 on:
August 16, 2012, 11:07:38 AM »
11/8 - legs
oly squat 4*5*130kg
deadlift 4*5*140kg
bad hangover
12/8 - Chest/back
Chins
6*bw+10kg
4*6*bw+20kg
Incline db press
8*30kg
8*34kg
8*38kg pr
2*8*32kg
Kroc rows
10*40kg
20*40kg
15*40kg
10*40kg
Shrugs 5*10-15
Chest press 5 sets
14/8
Oly squat
3*120kg, 3*140kg, 10*100kg
Leg ext 5*10
Leg curls 5*10
Calf raises 5*10
This sucked
15/8
Arms, shoulders
Military press
6*50kg
6*60kg
3*5*60kg
Straight bar curl
8*30kg
3*6*40kg
Side raises 5*10
Db curls 3*10
Overhead extensions 8 sets
16/8 - Legs
Stiff legged deadlift (bumper plates in this gym gave a little bounce)
8*100kg
8*120kg
8*140kg
3*8*130kg
Leg press
10*225kg
10*275kg
2*10*255kg
20*195kg
Seated calfs 5 sets
Leg curls 5 sets
3 more sets calves
This was a good one
Logged
Peter Fonda
Getbig II
Posts: 24
Re: Trainingslog
«
Reply #7 on:
August 17, 2012, 09:50:16 AM »
17/8 - chest, back
Incline db press
8*32kg
8*36kg
8*40kg pr
2*10*32kg
Kroc rows
10*40kg
12*50kg pr
30*40kg pr
Crossovers
5 sets
Chins (exhausted at this point)
10,8,7,5,5,5,5,5
Logged
Peter Fonda
Getbig II
Posts: 24
Re: Trainingslog
«
Reply #8 on:
August 18, 2012, 05:35:51 AM »
18/8 - shoulders, arms
Military press
6*60kg
5*70kg pr
2*8*60kg
Shrugs
12*100
10*120
10*130
10*140
2*15*120
Straight bar curls
8*30kg
8*40kg
6*45kg pr
6*40kg
Rear delts
4 sets
Db curls
10*18kg
10*16kg
10*14kg
Pushdowns
8 sets
Logged
Peter Fonda
Getbig II
Posts: 24
Re: Trainingslog
«
Reply #9 on:
September 04, 2012, 10:29:00 AM »
3-9 - Chest, back
Pendlay rows
5*90kg
4*5*100kg
Incline db press
8*30kg
8*36kg
8*40kg
10*32kg
Pullups 10,10,10,8
Crossovers 5 sets
Seated rows 8 sets
Logged
Peter Fonda
Getbig II
Posts: 24
Re: Trainingslog
«
Reply #10 on:
September 04, 2012, 10:32:15 AM »
4/9 AM - legs
Trapbar deadlift
5*140kg
5*160kg
3*180kg
2*5*160kg
Leg raises 4*5
Leg press
8*225kg
8*275kg
8*295kg
2*8*275kg
Calf raises 4 sets
Leg curls 5 sets
4 more sets calves
PM - shoulders, arms
Close grip bench (first time benching in forever)
6*90kg
6*100kg
6*110kg pr
2*6*100kg
Shrugs 5 sets
Straight bar curls
8*30kg
2*6*40kg
10*30kg
Side raises 5 sets
OH extensions ss db curls 3 sets
Logged
Peter Fonda
Getbig II
Posts: 24
Re: Trainingslog
«
Reply #11 on:
September 05, 2012, 08:16:48 AM »
Biked 25 miles today
Logged
Peter Fonda
Getbig II
Posts: 24
Re: Trainingslog
«
Reply #12 on:
September 05, 2012, 08:37:56 AM »
bw = 83kg, 10-12% bf?
Logged
Peter Fonda
Getbig II
Posts: 24
Re: Trainingslog
«
Reply #13 on:
September 06, 2012, 02:43:27 AM »
Legs
Oly squat
3*130
3*140
3*150
5*3*130
Leg extensions 6*10
Took some sets to get back into it with squats. Doing hamstrings and calves later today.
Logged
Peter Fonda
Getbig II
Posts: 24
Re: Trainingslog
«
Reply #14 on:
September 06, 2012, 10:06:54 AM »
Stiff legged dl
8*110
8*130
10*130
Standing calves 6 sets
leg curls 4 sets
seated calves 4 sets
Logged
Peter Fonda
Getbig II
Posts: 24
Re: Trainingslog
«
Reply #15 on:
September 07, 2012, 01:36:08 AM »
Chest
Dips
6*bw+20kg
6*bw+40kg
5*bw+60kg (6f)
2*5*bw+50kg
Incline db press
10*28
10*32
10*28
Machine flyes 4*10
Crossovers 3*15
Logged
Peter Fonda
Getbig II
Posts: 24
Re: Trainingslog
«
Reply #16 on:
September 08, 2012, 03:00:58 AM »
Back
T-bar rows
8*40kg
8*60kg
8*50kg
6*60kg
8*60kg
Pullups
12,10,10,8
Kroc rows
15*48kg pr
15*44kg
Shrugs
10*100kg
10*120kg
2*10*140kg
Seated rows
5*10
Db shrugs
3*15
Logged
Peter Fonda
Getbig II
Posts: 24
Re: Trainingslog
«
Reply #17 on:
September 11, 2012, 11:09:50 PM »
Horrifying hangover, had to miss a workout and go soft this one
Shoulders, arms
Seated db press
10*20kg
10*25kg pr
10*20kg
Straight bar curls
10*25kg
10*35kg
6*45kg pr
Shrugs
4*10
Side raises
4*10
Pushdowns
5*10
Concentration curls
2*10
Logged
Peter Fonda
Getbig II
Posts: 24
Re: Trainingslog
«
Reply #18 on:
September 12, 2012, 06:52:35 AM »
Hangover very persistent and fucking had to do legs
Olympic squat
6*100kg
6*120kg
6*140kg
15*100kg, rerack for 1 min, then 10 more reps
Seated calves
5*8-12
Leg extensions
5*12-20
Leg curls
5*12-20
Actually kind of pleased with how hard I pushed it in this state. The overall volume, esp on the squats was gay but the sets were very intense. Felt a lot better after this training.
Logged
Peter Fonda
Getbig II
Posts: 24
Re: Trainingslog
«
Reply #19 on:
September 13, 2012, 04:42:34 AM »
Chest, some abs
Incline db press
8*34kg
5*44kg pr
8*36kg
8*32kg
Crossovers
4*10
Hanging leg raises
4*5-8
Chest press
3*12
Machine flyes
3*10-20
Logged
Peter Fonda
Getbig II
Posts: 24
Re: Trainingslog
«
Reply #20 on:
September 14, 2012, 09:54:32 AM »
Pendlay rows
4*5*100kg
Pullups
12,12,10,10*bw
Shrugs
10*100kg
10*130kg
10*140kg
10*150kg
15*130kg
Face pulls
5*10-12
Took it easy today
Logged
Peter Fonda
Getbig II
Posts: 24
Re: Trainingslog
«
Reply #21 on:
September 16, 2012, 03:27:16 AM »
15-9 - legs
Deadlift (touch & go)
6*100kg
6*120kg
6*140kg
6*160kg pr
8*140kg
Leg press
8*8-10
Abs
5*8
Calf raises 5*10
16/9 - Chest
Bench
5*90kg
5*100kg
5*110kg
4*120kg pr
Incline db press
10*32kg
2*10*36kg
10*34kg
Crossovers
3*10
Exo rotation
3*10
Logged
Peter Fonda
Getbig II
Posts: 24
Re: Trainingslog
«
Reply #22 on:
September 18, 2012, 01:00:52 PM »
18/9 - back
Pullups
15,12,12,10*bw
Shrugs
5*10
Seated rows
5*10
Face pulls
4*12-15
I felt very bad today, basically just trained light to help get all the poisons and crap out of my body
Logged
Peter Fonda
Getbig II
Posts: 24
Re: Trainingslog
«
Reply #23 on:
September 19, 2012, 07:26:16 AM »
shoulders, arms
Dips
6*bw+20kg
6*bw+40kg
6*bw+60kg pr
10*bw+40kg
Straight bar curls
8*35kg
6*45kg
10*35kg
Seated db press
10*20kg
10*24kg
10*22kg
Side raises
3*10
Pushdowns
3*10
Concentration curls
2*10
Logged
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Getbig Bodybuilding, Figure and Fitness Forums
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Training Logs and Info
(Moderators:
Ron
,
NaturalWonder83
) »
Trainingslog