Mass 04's Training Log

[mass 04]

Hey guys, figured i'd start a log to help keep track of my progression.  Currently on a 4 on, 3 off, comments ( and flames on my sissy weights  ) are of course welcome.

Monday 10-3

Shoulders- DB Press 4x, 80X12, 90x12, 95X10, 100x8
               Lateral Raises 3x, 40x12, 35x12, 35x13
               Bent Laterals 3X, 35x15, 35x15, 40x12
                Wide Grip Upright Rows 3x, 95x12, 135x10, 155x10
                BB Shrugs3x 225x12, 315x12, 405x10

Biceps- BB Curl 3x, 95x12, 135x12, 135x10
           DB Curl 3x  55x8, 50x12, 45x12
           Hammer Curl 3x 60x12, 65x10, 60x12
           Cable Curl 3x  85x15, 100x12, 135x12
           

[mass 04]

Tuesday 10-3 Legs

Squat 4x 135x15, 225x12, 315x9, 365x6
Leg Press 4 platesx13, 5 platesx12, 6 platesx10, 7 platesx8
DB Squat 100x12, 110x12, 110x12, 110x12
Leg Extensions 100x12, 110x12, 120x12

Leg Curl 120x14, 130x12, 140x12, 160x8
DB Stiff Leg 110x12 4 sets

Sucks the gyms DB only go to 110

[mass 04]

10-4 Chest and Triceps
Incline BB Press- 185x12, 225x10, 275x9
Flat Bench DB Press- 110x8, 100x12, 100x10
Flat Bench Flye- 55x12, 60x10, 65x8
Chest Press Machine-220x14, 250x12, 250x12
Cross Overs 70x10, 75x10, 50x25

Pushdowns- 130x12, 150x12, 150x10
Overhead DB Extension-100x12,110x12,110x12
Close Grip-135x12, 185x10, 185x8
Dips-3 sets with 45 lb plate to failure

I'm as weak as an underfed Ethiopian on close grips, I really wanna improve

[mass 04]

10-4 Back

Lat Pulldowns-160x13, 170x12, 180x10
BB Row- 135x12,185x12,225x8
DB Row-100x12,110x10,110x9
Close Grip Pull Down-120x12, 130x12,160x9
Deadlift-225x10,315x8,365x8,405x5

[mass 04]

Kind of a weird week, changed stuff around, the gym was closed because of Monday's half assed holiday.
10-9
Shoulders-
BB Press 4x 12,10,8,6
One arm laterals3x 15,12,10
bent laterals 3x12,10,8
wide grip upright row 3x 10,8,8
BB Shrug 3x 12,12,10

Triceps-
Pushdowns-15,12,10 3x
Close Grip BP- 3X 10,8,7
Overhead DB Extension- 3x 12,10,8
Dips- 3x 12,10,10,15

Some calf stuff.  Good overall, i think the extra day off did some good
Close Grip