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#21
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17th February 2016
6:05am One-arm dumbbell row: 80 lb bell x 15 reps each 100 lb bell x 10 reps each 110 lb bell x 7 reps each Lat pulldown: v-handle 160 lbs x 8 reps 180 lbs x 8 reps 200 lbs x 8 reps Seated single-arm cable row: 100 lbs x 6 reps each 90 lbs x 6 reps each 80 lbs x 7 reps each Kneeling single-arm lat pulldown: 130 lbs x 6 reps each 140 lbs x 6 reps each Pullover: 85 lb bell x 12 reps 85 lb bell x 15 reps Barbell bench press: pec width grip 135 lbs x 2 reps 155 lbs x 2 reps 185 lbs x 2 reps 205 lbs x 2 reps 225 lbs x 2 reps 245 lbs x 1 rep 225 lbs x 2 reps 205 lbs x 5 reps 185 lbs x 8 reps 155 lbs x 10 reps 135 lbs x 15 reps Lateral raise: 20 lb bells x 8 reps 25 lb bells x 8 reps 30 lb bells x 8 reps Dumbbell seated overhead press: 60 lb bells x 10 reps 60 lb bells x 8 reps 60 lb bells x 6 reps Single-arm cable bent lateral raise: 2 sets: 40 lbs x 10 reps each arm Donkey calf raise: w/ weight hanging from lifting belt 90 lbs x 15 reps 180 lbs x 15 reps 180 lbs x 15 reps Calf press on hack squat station: 270 lbs x 8 reps 360 lbs x 8 reps 450 lbs x 8 reps End: 7:42am Multiple intense bootcamps over these past days. Didn't log much of anything. 20th February 2016 7am lateral raise: (warm-up) 10 sets: 10 lb bells x 10 reps each Barbell standing overhead press: 115 lbs x 12 reps 135 lbs x 8 reps 155 lbs x 6 reps Push-press: 165 lbs x 2 reps 185 lbs x 2 reps 205 lbs x 1 rep 185 lbs x 2 reps NB: Knees sore Hang clean and press: 3 sets: 115 lbs x 6 reps each Barbell squat: ass to calves 115 lbs x 6 reps 135 lbs x 6 reps 155 lbs x 6 reps 185 lbs x 6 reps 225 lbs x 6 reps Barbell standing calf raise: 3 sets: 225 lbs x 20 reps each Push-ups: bodyweight x 100 reps Tricep pressdown: 1 set: 150 lbs x 10 reps; 140 lbs x 5 reps; 130 lbs x 5 reps; 120 lbs x 5 reps; 110 lbs x 5 reps; 100 lbs x 5 reps; 90 lbs x 5 reps; 80 lbs x 5 reps; 70 lbs x 5 reps; 60 lbs x 10 reps (drop-set) 4 pm - taught a very intense outdoor bootcamp class. 21st February Rode 10.9 km 22nd February Wasn't motivated to do anything outside of training clients. 23rd February Trying to get a short session in before all of my motivation fades Warm-up: Lateral raise: 3 sets: 4kg bells x 15 reps each Bent lateral raise: 1 set: 4kg bells x 15 reps Landmine single-arm clean and press: 4 sets: +25 lbs x 6 reps each side Workout: Landmine single-arm press: 50 lbs x 10 reps each +75 lbs x 8 reps each +100 lbs x 6 reps each Landmine single-arm Floor press: 3 sets: +45 lbs x 8 reps each Landmine single-arm floor fly: 2 sets: +10 lbs x 12 reps each Decline bench: w/ instability (ie weights hung from bar w/ resistance bands) S1: 95 lbs x 12 reps S2: 145 lbs x 12 reps S3: 145 lbs x 8 reps Decline bench: 185 lbs x 6 reps 165 lbs x 6 reps Decline fly: 2 sets: 24 lb bells x 12 reps each french press: 2 sets: 35 lb plate x 6 reps each |
#22
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24th February
Romanian deadlift: 3 sets: bare bar x 5 reps each (warm-up) 135 lbs x 5 reps 225 lbs x 5 reps 315 lbs x 5 reps 405 lbs x 3 reps Barbell row: 3 sets: 225 lbs x 8 reps each Barbell shrug: 3 sets: 315 lbs x 6 reps each Lat pulldown: 180 lbs x 8 reps 200 lbs x 9 reps 220 lbs x 9 reps ROM on Last few reps shortened to pulling to eye/nose level. Very strict though. Lifitng straps facilitated that. Kneeling single-arm pulldown: 2 sets: 150 lbs (full stack) x 6 reps each (personal best) Seated facepulls: low pulley row station 60 lbs x 20 reps 80 lbs x 10 reps 60 lbs x 15 reps Decline pullover: 60 lbs x 20 reps 70 lbs x 15 reps Seated alternating dumbbell curl: 3 sets: 50 lb bells x 8 reps each Single-arm dumbbell preacher curl 1 set: 20 lb bell x 20 reps each Calf press on hack squat station: 3 sets: 180 lbs x 20 reps each 25th February Intended to exercise today. Didn't. 26th February Taught an intense bootcamp (which I participated in wholly). Included overhead carries. Squat holds. Plank variations. Bridge Variations. Walking lunges. Plyo squats etc. Solid session. |
#23
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27th February
Taught an intense bootcamp. My participation was minimal however. 28th February Depression robbed me of energy. Did nothing today. 29th February Still dealing with a ton of shit. But, refusing to let that wreck me. I have 30 minutes until my next client gets here. Time to work. hamstring activation: good mornings: 3 sets: 65 lbs x 5 reps each workout: Barbell squat: ass to calves 3 sets: 65 lbs x 6 reps each 3 sets: 95 lbs x 3 reps each 135 lbs x 3 reps 185 lbs x 3 reps 225 lbs x 1 rep (knee discomfort!*) 225 lbs x 3 reps *after the set at 185 lbs, I switched my footwear.. from sneakers to flat converse. Horribly uncomfortable :-/ Unexpected. Luckily, this isn't my major leg day. There's still opportunity to recover and do better during the week. Barbell standing calf raise: 3 sets: 225 lbs x 20 reps each barbell front squat: ass to calves 2 sets: 135 lbs x 5 reps each 2 sets: 185 lbs x 3 reps each |
#24
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2nd March - 2016
Lying leg curl: w/ deliberate pause @ peak 2 sets: 8 plates x 8 reps each 2 sets: 10 plates x 8 reps each 1 set: 12 plates x 6 reps Barbell squat: ass to calves 2 sets: bare bar x 6 reps each 2 sets: 95 lbs x 6 reps each 135 lbs x 6 reps 185 lbs x 4 reps (slight left knee tendon ache) 225 lbs x 5 reps 275 lbs x 2 reps 275 lbs x 2 reps Lat pulldown: 160 lbs x 8 reps 180 lbs x 8 reps 220 lbs x 6 reps 240 lbs x 6 reps; 180 lbs x 4 reps (drop-set) Kneeling single-arm pulldown: 150 lbs (full stack) x 6 reps each 130 lbs x 6 reps each Low pulley row: v-handle 250 lbs (full stack) x 8 reps 230 lbs x 8 reps One-arm row: 115 lb bell x 6 reps each 95 lb bell x 8 reps each NB: right now i'm pulling... but I can't fucking feel anything. Decline single-arm pullover: 3 sets: 35 lb bell x 6 reps each arm Seated alternating dumbbell curl: relatively strict 45 lb bells x 8 reps each 45 lb bells x 6 reps each 45 lb bells x 5 reps each Read an article about getting big calves. Indicated that single-leg straight-leg calf raises from the floor are indicative of strength... and thus the capacity for growth. "20 reps" per leg is a good threshold... with the average gym rat not being able to complete even 10 without the knee bending, or range-of-motion flagging. While squatting earlier, I did a set of 20 per leg easily. So, clearly trained my calves for efficiency and strength. now to use that to gain more size. Standing single-leg calf raise: 3 sets: Bodyweight x 25 reps each |
#25
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![]() 9th March Standing single-leg calf raise: 5 sets: 15 reps each leg Machine standing calf raise: 300 lbs x 12 reps 300 lbs x 10 reps 300 lbs x 12 reps Machine standing single-leg calf raise: 150 lbs x 6 reps each 120 lbs x 6 reps each 100 lbs x 6 reps each Incline bench press: 3 sets: 115 lbs x 6 reps each 3 sets: 165 lbs x 6 reps each Flat bench press: 3 sets: 135 lbs x 6 reps each 3 sets: 185 lbs x 6 reps each Flat bench fly: 35 lb bells x 8 reps 45 lb bells x 8 reps 55 lb bells x 8 reps Lat pulldown: 5 sets: 200 lbs x 8 reps each NB: didn't have my lifting straps Kneeling single arm pulldown: 3 sets: 120 lbs x 8 reps each V-handle tricep pressdown: 80 lbs x 10 reps 90 lbs x 10 reps 100 lbs x 10 reps Standing cable curl: 3 sets: 120 lbs x 8 reps each Push-ups: bodyweight x 50 reps |
#26
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11th March - 7:30 am
Lying leg curl: 2 sets: 8 plates x 10 reps each 2 sets: 10 plates x 10 reps each 2 sets: 12 plates x 10 reps each Barbell squat: ass to calves 95 lbs x 6 reps 95 lbs x 6 reps 135 lbs x 6 reps 135 lbs x 6 reps 185 lbs x 11 reps (failure) 225 lbs x 7 reps (failure) Calf press: on leg press 180 lbs x 20 reps 180 lbs x 20 reps 270 lbs x 20 reps 360 lbs x 20 reps Superset: 3 rounds Arnold press: 40 lb bells x 10 reps Seated overhead press: 40 lb bells x 10 reps 6 pm - taught a super-intense bootcamp :-) |
#27
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12th March - "Your Full Name" Circuit:
S1: Half burpees: 20 reps 20 crunches 20 reverse lunges 60 second plank 60 second wall sit 12 plyometric lunges S2: Full Burpee: 10 reps (w/ push-up) Weighted arm circles: 10 lb kettlebells x 20 reps 15 push-ups 50 jumping jacks 60 second plank 25 push-ups S3: Plyometric squats: 10 reps 30 bicycle crunches 30 tricep dips (NB: challenge called for 10) 1 minute full plank 1 minute forearm plank 10 push-ups 20 ass-to-calves squats x 135 lbs 60 second wall sit 60 second plank ^^name workout... with extra stuff thrown in, was complete by this point. But I was still able to breath, so I thought "why the fuck not?" S4: 8 ass-to-calves barbell squats with 185 lbs 8 Bodyweight plyometric squats 8 full burpee with push-up 16 quadruped hip extensions (ie 8 reps per side) Extra credit: Barbell standing overhead press: 3 sets: 115 lbs x 10 reps each 4 pm Bent over row: 50 lb kettlebells x 50 reps Push-ups: bodyweight x 100 reps Box jump: 24" box x 25 reps Landmine squat (ass to calves): +90 lbs x 50 reps |
#28
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14th March
220 decline sit-ups 75 chin-ups 16th March Standing single-leg curl: 30 lbs x 15 reps each 40 lbs x 12 reps each 50 lbs x 10 reps each Deep Bodyweight squat: 120 reps Barbell squat: ass to calves 135 lbs x 3 reps 185 lbs x 3 reps 225 lbs x 3 reps Barbell front squat: ass to calves 2 sets: 135 lbs x 8 reps each Barbell standing calf raise: 135 lbs x 20 reps 225 lbs x 20 reps 315 lbs x 10 reps 315 lbs x 12 reps 315 lbs x 12 reps Circuit: S1: Kneeling glute kickback: 6 plates x 10 reps each Lying leg curl: 10 plates x 10 reps Calf press 180 lbs x 15 reps (on hack squat station) S2 Kneeling glute kickback: 8 plates x 10 reps each Lying leg curl: 12 plates x 10 reps Calf press 270 lbs x 15 reps I may have died at this point. 6pm - taught an intense bootcamp. Remember doing 100 plyo squats + 20 bodyweight squats. The rest is a blur. 17th March Today's challenge exercise is burpees. But, after having done so many burpees over these past 5 weeks, I am not really interested. So, I did a burpee deadlift. It was fun. Burpee deadlift: 3 sets: 135 lbs x 10 reps each 3 sets: 205 lbs x 10 reps each 2 sets: 255 lbs x 10 reps each |
#29
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18th March
Calf press: on hack squat station 1 set: 90 lbs x 100 reps (rest-pause) Seated calf raise: 1 sets: 90 lbs x 50 reps (rest-pause) Calf press: on 45-degree leg-press station 1 set: 180 lbs x 50 reps (rest-pause) Barbell row: 2 sets: bare bar x 10 reps each 2 sets: 135 lbs x 8 reps each 1 set: 225 lbs x 12 reps Barbell flat bench press: 2 sets: 135 lbs x 6 reps each 1 set: 185 lbs x 8 reps Lat pulldown: 200 lbs x 10 reps 200 lbs x 8 reps 200 lbs x 6 reps Cable crossover: low pulley 40 lbs x 12 reps 40 lbs x 10 reps 40 lbs x 8 reps Low pulley row: v-handle 250 lbs x 6 reps (full stack) 230 lbs x 6 reps 200 lbs x 8 reps Superset: 2 rounds Standing cable curl: 150 lbs x 6 reps Parallel bar dips: bodyweight x 12 reps |
#30
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23rd March
Barbell standing overhead press: 45 lbs x 15 reps 45 lbs x 15 reps 95 lbs x 8 reps 115 lbs x 8 reps 135 lbs x 8 reps Lateral raise: 3 sets: 25 lb bells x 12 reps each Barbell high pull: 95 lbs x 8 reps 115 lbs x 8 reps 135 lbs x 6 reps 155 lbs x 4 reps Lat pulldown: 3 sets: 200 lbs x 8 reps each Barbell flat bench press: 135 lbs x 6 reps (warm-up) 155 lbs x 6 reps (warm-up) 205 lbs x 6 reps Barbell bent over row: 2 sets: 205 lbs x 8 reps each Incline barbell bench press: 2 sets: 185 lbs x 4 reps each Kneeling single-arm pulldown: 130 lbs x 10 reps each arm 140 lbs x 10 reps each arm ^^personal bests Low-cable crossover: 50 lbs x 10 reps 60 lbs x 8 reps ^^personal bests Calf press: on hack squat station 5 sets: 180 lbs x 10 reps each 5 sets: 270 lbs x 10 reps each Session duration: 1 hr 10 mins 6pm bootcamp Single-arm Overhead carry: 16kg bell x 1 km Superset: 5 rounds Bodyweight plyometric squat: 20 reps Burpee w/o push-up: 10 reps Superset: 3 rounds Kettlebell high-pull: 90 lb bell x 10 reps Push-ups: bodyweight x 20 reps Jack-knife sit-up: 100 reps Clean and press: 5 sets: 16 kg bells x 5 reps each 25th March Drank too much last night. Skipped morning workout. Taught a bootcamp @6pm. Very intense. Squat hold: 2 sets: 1 minute each 200 metre walking lunge w/ 20kg kettlebell in goblet hold position. ^walking lunge was punctuated with bodyweight plyometric squats every time I needed to 'rest'. 4 or 5 rounds of 20 reps each 200 metre single-arm overhead carry w/ 20kg kettlebell. Superset: 5 rounds Floor sit-up: 10 reps Sprint: 50 metres Circuit: 2 rounds Plank: 1 minute Hollow hold: 1 minute Burpee w/o push-up: 10 reps |
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