GR1982's training log

[GR1982]

Wednesday 5/3/17 Upper(WK 2)

Rotator Cuffs
Pec-Dec Flyes
Pulldowns

Gillatine Bench Press
45x12
95x8
115x5
135x3
145x10
155x10
165x8
175x6

Standing Overhead Press
45x5
95x3
115x1
130x5, 5 sets

Pec-Dec Flyes
40x15
50x15

Reverse Grip Pulldowns
90x15
110x15
130x15
One-Arm DB Rows
60x12
70x12
80x12
Each arm

Reverse Pec-Dec Flyes/Face Pulls
40x12/60x15
50x12/60x15
60x12/60x15

Rope Pushdowns/Ez-Bar Preacher Curls
50x20/45x15
60x20/45x15
70x20/45x15

Neck plate Raises(sides only)
20x2x20

Grip
Treadmill: 20mins

[GR1982]

Friday 5/5/17 Lower(WK 3)

Leg Extensions
Seated Leg Curls

Squats
45x5, 3 sets
135x3
185x3
225x2
275x1
295x2, 5 sets(was only supposed to be 4 )

Close-Stance Pause Squats(2sec pauses)
200x6
215x6
225x5, hit the rack coming up on the 6th rep and about fell

Lying DB Leg Curls
35x15
40x15
45x15
1-Legged Leg Extensions
50x20
65x20
80x20
each leg

Adductor/Abductor machine
80x20
90x20
Both in & out

Seated Calf Raises
4 sets of 25
1-Legged Calf Press(on leg press)
3 sets of 20

Abs
Elliptical: 5 mins
Recumbent Bike: 10mins

No belt used on squats

[GR1982]

Monday 5/8/17 Upper(WK 3)

Int & Ext Rotations
Pec-Dec Flyes
Pulldowns

Bench Press
45x12
95x8
135x5
185x3
205x1
220x3, 3 sets
245x5, 2 sets(added Slingshot, POR grip)

Incline DB Press
50x12
55x12
60x12

Bent-Over DB Rows
55x12
60x12
65x12
70x12
Wide-Grip Pulldowns(alternated from front to BTN)
80x10
90x10
100x8
From front to BTN is a rep

Rear DB Raises/One-Arm Cable Side Raises
15x3x12/10x3x10

DB Curls/Ez-Bar Skullcrushers
15x12/45x15
20x12/55x15
25x12/65x15

Seated DB Shrugs
40x3x12

Forearms
Elliptical: 10mins

[GR1982]

Wednesday 5/10/17 Lower(WK 3)

Leg Extensions
Seated Leg Curls
Adductor/Abductor
Pulldowns
DB Shrugs

Front Squats
45x5
95x3
135x1
185x5 added Belt
205x5
225x1
245x1 about killed my self on the walk out lol
135x8

Deadlifts- hook grip
225x1
275x1
315x1
335x1, 6 sets(3 sets conv, 3 sets sumo)
315x9 belt & lifting straps(thought I got 10 reps but miscounted)

BB Lunges/1-Legged Standing Leg Curls
40x10/35x20
40x10/50x20
40x10/65x15

1-Legged Leg Extensions/Standing 1-Legged Leg Curls
50x2x20/50x2x20

Calf Press(on leg press)
4 sets of 25
1-Legged Calf Press
2 sets of 20

Abs
Recumbent Bike: 20mins