Trainingslog

[Peter Fonda]

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


 

[Peter Fonda]

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

[Peter Fonda]

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.

[Peter Fonda]

4/8 - legs

Olympic squat
3*120kg
3*140kg
3*150kg
5*6*120kg

Shrugs 8 sets
Calf raises 8 sets

[Peter Fonda]

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

[Peter Fonda]

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

[Peter Fonda]

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

[Peter Fonda]

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

[Peter Fonda]

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

[Peter Fonda]

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

[Peter Fonda]

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

[Peter Fonda]

Biked 25 miles today

[Peter Fonda]

bw = 83kg, 10-12% bf?

[Peter Fonda]

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.

[Peter Fonda]

Stiff legged dl
8*110
8*130
10*130

Standing calves 6 sets
leg curls 4 sets
seated calves 4 sets

[Peter Fonda]

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

[Peter Fonda]

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

[Peter Fonda]

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

[Peter Fonda]

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.

[Peter Fonda]

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

[Peter Fonda]

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

[Peter Fonda]

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

[Peter Fonda]

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

[Peter Fonda]

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