canadian_husker's workout log

[canadian_husker]

totally slacked off lately. on this and in the gym

a quick recap of the last 2 weeks

Sun May 27th - Off
Mon May 28th - Off
Tue May 29th - Chest/Triceps
Wed May 30th - Shoulders
Thu May 31st - Off

Friday June 1st - Sunday June 3rd - Off

Mon June 4th - Chest/Triceps
Tue June 5th - Shoulders
Wed June 6th - Fri June 8th - Off
Sat June 9th - Legs/Back

so in the last 14 days i've only worked out 5 times. not too happy with myself, but sometimes life gets busy and shit happens.

refocused and ready to get back at it. today's workout was solid and i'm looking forward to tomorrow's training.

[Honour]

Keep it up mate .

[canadian_husker]

Sunday June 10th
-----------------

Chest
------
Bench Press 2 X 10 (135) warmup
                 5 X 5 (195)
Machine Press 4 X 8 (160)
Pec Deck Flye 4 X 10 (90)

Abs 6 sets X 175 total reps

[canadian_husker]

Monday June 11th --- OFF

Tuesday June 12th
------------------

Back
-----
Bar Bell Row 2 X 10 (135)
                 5 X 8 (185)
Rack Pull     3 X 8 (205)not sure how much weight to use on this one. felt it through the entire   back. probably should go heavier (?!?!)
DumbBell Row 3 X 8 (75,85,95)
Seated Cable Row 4 X 8 (115,130,145,145)
Front Pulldown 3 X 8 (115,130,145) then drop set to 115 and repped out to failure

[thewickedtruth]

Monday June 11th --- OFF

Tuesday June 12th
------------------

Back
-----
Bar Bell Row 2 X 10 (135)
                 5 X 8 (185)
Rack Pull     3 X 8 (205)not sure how much weight to use on this one. felt it through the entire   back. probably should go heavier (?!?!)
DumbBell Row 3 X 8 (75,85,95)
Seated Cable Row 4 X 8 (115,130,145,145)
Front Pulldown 3 X 8 (115,130,145) then drop set to 115 and repped out to failure

if you question wether or not it's time to go up in an exercise...


IT IS! 

[canadian_husker]

if you question wether or not it's time to go up in an exercise...


IT IS! 

had not done rack pulls before. wasn't sure how much weight to use. did them again today though and upped it a bit

[canadian_husker]

gonna change the format. maybe easier to read

Wednesday June 13th - OFF


Thursday June 14th
-------------------

Shoulders
---------
Lateral Raise 2 warmup sets

DumbBell Press 50 X 8
                     60 X 8
                     65 X 8
                     70 X 4

Upright Row 50 X 8
                 50 X 8
                 50 X 8

Rear Delt Lateral 25 X 12
                       25 X 10
                       25 X 10

Dumbell Shrug   100 X 8
                      100 X 8
                      100 X 8 (heaviest dumbbell in the gym.....not a hardcore gym by any means)

Front Raise/Lateral Raise 20 X 8 + 8
                                  20 X 8 + 8
                                  20 X 6 + 6



Friday June 15th
----------------

Chest/Biceps
------------

Pec Deck Flye 2 sets warmup (25 reps)

Bench Press 135 X 10 warmup
                 135 X 8   warmup
                 205 X 5
                 205 X 5
                 205 X 5
                 205 X 5
                 205 X 5

Incline Bench   135 X 10   
                     155 X 8
                     165 X 8

Machine Press  150 X 12
                     160 X 10
                     160 X 8



Ez Bar Curl       50 X 10
                     50 X 10
                     50 X 10

Dumbbell Preacher Curl     25 X 10
                                   25 X 10
                                   25 X 8

Hammer Curl Giant Set 30 X 8, 25 X 8, 20 X 6, 15 X 6

Reverse Cable Curl 50 X 10
                          50 X 10
                          50 X 10
                          40 X 8 (drop set)

[canadian_husker]

Saturday June 16th
-------------------

Back       saving legs for tomorrow
-----

Seated Cable Row 2 sets warmup

BarBell Row 101 X 10 (used the olympic plates in kg...converted to pounds)
                155 X 10
                177 X 8
                177 X 8
                188 X 8
                188 X 6

T-Bar Row  77 X 8
                99 X 8
                121 X 6

Rack Pull     135 X 10
                 185 X 8
                 235 X 4

Front Pulldown 130 X 8
                     145 X 8
                     160 X 6

CloseGrip Pulldown 130 X 8
                          130 X 8

Seated Cable Row  130 X 8
                          130 X 8
                          130 X 8


                 

[canadian_husker]

Sunday June 17th
-----------------

Legs/Chest
-----------

Leg Press  180 X 15 (warmup)
               270 X 12
               360 X 10
               450 X 10
               540 X 8
               630 X 6 (then dropset 450 X

Hack Squat -- this was on a machine laying on flat on your back. kinda weird feeling.
              195 X 10
              195 X 10
              195 X 10

Leg Curl   150 X 15
              165 X 10
              then did single leg drop set alternating legs every 4 reps
              105 X 4 (each leg)
               90 X 4
               90 X 4 (3 second pause at contraction)
               75 X 4 (3 second pause at contraction)

Leg Extension (can't even remember the weights at this point)
              12 reps
              10 reps
              then did single leg drop sets with a 3 second pause at the top in groups of 4 reps per leg for 4 
drop sets total

Chest -- changed things up...been doing 5 X 5 for a while now
-----
           135 X 12 (warmup)
           195 X 6
           225 X 3 (these felt pretty good)
           225 X 2
           then started doing sets with max 15 seconds rest or enough time to take off the plates
           175 X 8
           155 X 8
           155 X 6
           135 X 8
           135 X 7
           135 X 6
           135 X 6
           135 X 5
           135 X 6
and then the gym closed............
             
             

[thewickedtruth]

Sunday June 17th
-----------------

Legs/Chest
-----------

Leg Press  180 X 15 (warmup)
               270 X 12
               360 X 10
               450 X 10
               540 X 8
               630 X 6 (then dropset 450 X

Hack Squat -- this was on a machine laying on flat on your back. kinda weird feeling.
              195 X 10
              195 X 10
              195 X 10

Leg Curl   150 X 15
              165 X 10
              then did single leg drop set alternating legs every 4 reps
              105 X 4 (each leg)
               90 X 4
               90 X 4 (3 second pause at contraction)
               75 X 4 (3 second pause at contraction)

Leg Extension (can't even remember the weights at this point)
              12 reps
              10 reps
              then did single leg drop sets with a 3 second pause at the top in groups of 4 reps per leg for 4 
drop sets total

Chest -- changed things up...been doing 5 X 5 for a while now
-----
           135 X 12 (warmup)
           195 X 6
           225 X 3 (these felt pretty good)
           225 X 2
           then started doing sets with max 15 seconds rest or enough time to take off the plates
           175 X 8
           155 X 8
           155 X 6
           135 X 8
           135 X 7
           135 X 6
           135 X 6
           135 X 5
           135 X 6
and then the gym closed............
             
             

glad to see you're not in here slackin! you know we'd be in here breaking balls!  great workout man! looks brutal!

[Honour]

BarBell Row             4 sets X 8 (135,155,185,185)
                            1 set X 3 (205)
                            1 set X 1 (225)
                            2 more sets X 8 (135)
T-Bar Row              4 sets X 8 (90,90,110,135)

Nice, those are my 2 favorite Back exercises as well as chins . Something about the rowing exercises that really gives my back a good pump.

[canadian_husker]

thanks guys...daughters dance recital tonight. went way later than i thought, but a night off is probably a good thing.

shoulders and triceps tomorrow

[Honour]

From looking at your log it seems we are on a similar split atm . First time i have done this split and it is working quite well, just gives you a bit of flexability to add or drop a bodypart till the next day if needed.

[canadian_husker]

From looking at your log it seems we are on a similar split atm . First time i have done this split and it is working quite well, just gives you a bit of flexability to add or drop a bodypart till the next day if needed.

my split has gone to shit. what i'm trying to do it work chest, back and shoulders twice a week. legs once a week on saturday or sunday and biceps and triceps once a week wherever they fit. but my schedule outside the gym has been so hectic lately my gym time has been eratic at best.

[canadian_husker]

Saturday June 23rd
-------------------

Chest/Triceps  -- 3 days without going to the gym i forced myself to go at like 10pm saturday night and
-------------- the bench press was open so i did chest and triceps. it turned into a half hour of hell. i've never puked in the gym before, but that night i almost did....from chest of all workouts


Pec Deck Flye  75lbs X 20reps (2 warmup sets)

Bench Press  135 X 10
                  215 X 3
                  215 X 3
                  215 X 2
                  195 X 7 then the drop sets began.no rest between these. just enough to take off 10lb plates
                  175 X 6
                  155 X 6
                  135 X 8 (15 second water break)
                  135 X 6

Close Grip Bench Press (15-30 seconds rest between sets)
                  135 X 10
                  135 X 8
                  135 X 6

3 Giant Sets back to back to back of
                 Pushups (8reps)
                 Bench Dips (10)
                 Regular Dips (5)

[canadian_husker]

Sunday June 24th
-----------------

Legs/Back/Biceps
-----------------

Leg Press 180 X 20 (warmup)
              360 X 15
              540 X 8
              630 X 6
              700 X 4
              450 X 8 (drop set)
              270 X 8 (drop set)

BarBell Row 135 X 10
                195 X 6
                175 X 6 these are all drop sets, just enough time to take off the weight...or a 15 second
                155 X 6 rest on the last 2 sets at 135
                135 X 8
                135 X 6
                135 X 6

Hammer Curls 1 Giant Drop set
                 30 X 10
                 25 X 8
                 20 X 8
                 15 X 6
                 10 X 6

[canadian_husker]

Monday June 25th
-----------------

Shoulders
---------

Dumbbell Press 55 X 12
                     60 X 10
                     70 X 7

BarBell Shrugs 225 X 12
                    245 X 10
                    265 X 10

Upright Row     50 X 12
                     50 X 10 didn't feel right tonight

DumbBell Shrugs 100 X 12
                        75 X 15 (drop set)
                        60 X 12 (drop set)

Rear Delt Lateral 25 X 12
                       25 X 12
                       25 X 12

Lateral Raise/Front Raise (superset)
                      20 X 10/10
                      20 X 10/10

then i grabbed a barbell with a 45 on each side and did some more shrugs before the gym closed
                     135 X 20
                     135 X 15
                     135 X 15

shoulders are killer days lately. all the blood filling up the top part of my body. i feel wiped after shoulders more so then back/chest/legs lately....weird

[canadian_husker]

Tuesday June 26th
------------------

Chest/Triceps
-------------

Incline Bench Press 135 X 10
                           135 X 10
                           135 X 10

DumbBell Press     70 X 10
                         85 X 8
                         90 X 5

Bench Press        195 X 7 then drop sets
                        175 X 5
                        155 X 5
                        135 X 8

Close Grip Bench Press  135 X 12
                                135 X 10
                                135 X 8

Cable Pressdown 50 X 15
                        50 X 12
                        50 X 10

DumbBell Flye/Close Grip Dumbell Press (superset)
                       35 X 6/15
                       35 X 6/15
                       35 X 6/15
         

[canadian_husker]

on vacation....snuck in a workout today at the local Y

Monday July 2nd
----------------
Chest/Back

Bench Press
135 X 10
185 X 10
205 X  8
225 X 5
245 X 2 (personal best)       

then started drop sets
195 X 8
175 X 7
155 X 6
135 X 8

Wide Grip Pulldown
100 X 15
130 X 8
160 X 6

BarBell Row
135 X 10
155 X 8
175 X 6

DumbBell Row
70 X 8
80 X 6

DumbBell Pullover
75 X 8
75 X 8

Seated Cable Row
130 X 10
150 X 8
160 X 7

Close Grip Pulldown
130 X 10
140 X 8 
170 X 6
drop sets...130 X 6
                110 X 4