Still on it...Chris08's training logg

[Chris08]

thanks guys

[Chris08]

Worked the back and bi's out on friday. Dont remember my numbers but i remember what exercises i did

Hammer strength rows
Hammer strength pulldowns

hammer strength bicep curls

ran on a ski machine or elliptical machine thing for 10 mins.

kept it to a light back day cause my trap was stiff as hell and i didn't know what was the deal with it at the time. next week i'll bring up the octane

[Chris08]

Monday October 8
Chest/Triceps

Smith Bench - 135/12 - 175/6 - 185/5 - 185/4
Incline DB Press - 55/7 - 55/5 - 55/5
Machine Chest Fly - 50/9 - 55/9 - 70/12

Smith Close Grip - 140/11 - 150/9 - 155/6
Straight Arm Pushdown - 40/12 - 50/12 - 60/8
Hammer Strength Dips - 90/12 - 160/12 - 180/12

Started doing straight arm pushdowns cause the medial head of my tricep was laggin and i want that horseshoe tricep look so i switched out regular pushdowns for straight arm ones.

[Chris08]

Thursday October 11
Shoulders/Legs

Seated Shoulder Press - 95/12 - 115/6 - 115/5 - 115/5
Shrugs - 135/12 - 205/12 - 205/10 - 205/10
Lateral Raises - 30/6 - 30/6 - 30/6

Squats - 135/10 - 135/8 155/8
SLDLs - 95/12 - 95/12 - 115/10

[Chris08]

Saturday October 13
Back/Biceps

Rack Deads(below shins) 135/12 - 225/10 - 245/9
Hammer Strength Pulldowns - 90/12 - 130/12 - 140/9
Hammer Strength Rows - 90/12 - 140/10 - 160/9
Wide Grip TBar rows - 45/8 - 45/10

Hammer Strength EZ bar curls - 55/12 - 70/10 - 75/9
Ez Bar Curls - 50/6 - 50/3 - 50/3

[Chris08]

Monday October 15
Chest/Tris

Decline BB - 135/12 - 160/6 - 175/2 - 170/3
Incline DB - 55/6 - 55/6 - 55/5
Machine Flyes - 70/12 - 80/8 - 80/7

Smith CG - 145/10 - 155/7 - 155/5
Straight Arm Pushdowns - 60/6 - 60/8 - 60/6
Hammer Strength Dips - 160/12 - 180/12 - 190/11

[Chris08]

Thursday October 18

Legs Shoulders

Shoulder Press - 100/12 - 115/7 - 115/6 - 125/4+2(forced)
Shrugs - 185/12 - 205/12 - 225/12
Lateral Raises - 30/8 - 30/7 - 30/6

Squats - 135/10 - 135/12 - 185/5 - 185/6
SLDL - 115/12 - 135/12
DC Calves - 270/8

[Chris08]

Friday October 19

Back Bis
Rack DL - 135/12 - 225/12 - 265/12
Hammer Strength Row - 140/12 - 160/12 - 180/10 - 180/8
Hammer Strength Pulldown - 130/10 - 130/10 - 150/10
Wide TBar Row - 45/10 - 55/10

EZ Bar Curls - 50/8 - 50/6 - 50/5
Hammer Curls - 30/12 - 35/8
Hammer Strength Curls - 75/9 - 75/8 - 65/6

[Chris08]

Monday October 22
Chest Triceps

Flat Bench - 155/4 - 150/5 - 150/4 - 145/5 - 135
Incline DBs - 55/6 - 55/6 - 55/4
Machine Flyes - 80/8 - 85/6 - 85/7

Smith Close Grip - 150/9 - 155/6 - 155/7
Pushdown Machine - 50/12 - 70/10 - 80/5
Hammer Strength Dips - 180/10 - 180/8 - 180/9

[Chris08]

Wednesday October 24
Shoulders/Legs

Shoulder Press - 95/12 - 120/7 - 130/4 - 130/4
Shrugs - 185/12 - 215/12 - 245/8
Lat Raises 25/10 - 30/6 Machine lat raises - 60/12 - 90/8

Squats - 135/12 - 185/7 - 205/6
SLDLs - 95/12 - 135/10 - 155/10

Contemplating switching out seated shoulder presses for like a standing bb press or a push press. Figure standing will involve more core muscles and a little lower back action. Any comments?

Also still tryin to get the feel for SLDLs. Its really hard for me to feel it in my hamstrings and not my lower back. Im starting to feel it but i think it'll take a few more weeks before i've got it down.

[Chris08]

Friday October 26
Back/Biceps

DL - 135/12 - 185/10 - 225/8
BB rows - 95/12 - 100/8 - 105/9
HS pulldows - 150/9 - 150/6 - 150/7
Wide Tbars - 45/10 - 50/10

Seated DB curls - 30/10 - 30/8 - 35/7
Standing BB curls - 65/10 - 75/4 - 70/6

Before this workout i was afraid to do DLs from the ground because i didnt know the form but i watched some vids of mark rippetoe at crossfit.com and it really helped me out. Not too sore today though so im not sure if i was doing them right but oh well.