|
03-29-2013, 04:44 PM | #1 |
Guest
Posts: n/a
|
Dieviolent's training log
I'm going to try to start a training log and keep up with it as often as possible for me. I'll be adding weights/reps/sets to better show my progress. I'll start with yesterdays shoulder workout because I have yet to go do my leg blast.
My current shoulder routine.(minus my warmups) Reverse pec deck flye- 175lbsx11 175x10 175x10 Incline DB lateral raise- 25x12 25x12 25x12 DB lateral raise- (seated)30x8(standing)30x4(that's one set then the rest were standing sets) 30x12 30x12 drop 20x5 drop 10x6 BB widegrip upright row- 110x12 110x12 110x12 drop 70x5 Smith seated shoulder press- 130x11 130x11 130x11 drop 90x5 My favorite method for building my strength is using a weight that I can complete 8 reps last one being to failure and upping my reps by 1 or more depending on how fast my strength increases every week till I am completing 12 reps last one being to failure per at least my first 2 sets of each exercise. Then I'll up my weight to a weight where I am doing again 8 reps and continue the cycle as such. |
03-29-2013, 06:39 PM | #2 |
Moderator
Join Date: Apr 2011
Location: The Nefarious AAS Underworld
Posts: 5,657
|
Looks like a great shoulder day, but I was wondering what you did for front delts. I dont do specific front delt excersices when I am flat barbell benching that week like "a BBer", with a wide grip and elbows out. When I am training heavier on flat bench and do it "like a PLer" with my elbows tucked hitting lower on the chest and closer grip, I add a front delt excercise. Just wondering how you were getting that muscle trained.
I also like to add a second trap exercise. |
03-30-2013, 08:02 AM | #3 |
Vet
Join Date: Jan 2013
Location: In my truck with her size 7 feet on the windsheild
Posts: 433
|
Keep it rollin"!!!
__________________
Engineered To Spec...Built To Last!!!!! |
04-01-2013, 04:09 PM | #4 | |
Guest
Posts: n/a
|
Quote:
|
|
04-01-2013, 04:14 PM | #5 |
Guest
Posts: n/a
|
For 3/30 I did legs and it went like this.
Superset Single leg extenstions- 100lbsx12 100x12 100x12 drop 70x7 drop 40x5 Single leg curl- 85x12 85x12 85x12 drop 55x7 Squats- 265x11 265x11 265x11 Leg press- 540x11 540x11 540x11 drop 360x5 drop 180x5 Deadlifts- 275x10 275x10 275x10 Seated calf raises- 70x13 70x13 80x13 |
04-02-2013, 04:33 PM | #6 |
Guest
Posts: n/a
|
Here's yesterdays chest workout. I actually felt pretty run down and my reps weren't where I would have liked but I did hit some drop sets in the beginning which might have killed my early off. Anyways here is my chest workout for 4/1/13.
HS decline press- 135x10 135x9 135x8 drop 90x5 drop 45x5 Flat DB press- 85x9 85x9 85x7 Incline BB press- 175x11 175x9 175x7 Pec deck flye- 175x8 175x7 (this is basically where I gave up when I felt so shot I couldn't do more reps) I'm sure the weekend of drinking and barely eating had a great deal to do with this as well. Today I'll be going in to do my back workout and will post the results tomorrow. |
04-03-2013, 04:36 PM | #7 |
Guest
Posts: n/a
|
Yesterdays back workout.
Pullups x40 (as many sets to complete)- 13 10 9 8 Tbar row- 135lbsx9 135x9 135x8 One arm DB row- 90x12 90x12 90x11 Neutral grip lat pulldown- 160x9 160x9 160x9 drop 130x5 drop 100x5 drop 70x5 Seated supinated close grip row- 160x12 160x12 160x12 drop 130x5 drop 100x5 drop 70x5 |
04-05-2013, 04:45 PM | #8 |
Guest
Posts: n/a
|
I took a day from lifting and hit cardio yesterday. I did 45mins on the elliptical. For 4/3/13 I hit shoulders and it went like this.
Reverse pec deck flye- 175lbsx12 175x12 175x10 drop 130x5 drop 85x5 Incline DB lateral raise- 30x8 30x8 30x8 drop 15x6 DB lateral raise- 35x8 35x8 35x8 drop 20x6 drop 10x7 BB upright row- 110x12 110x12 110x12 drop 70x4 Smith seated shoulder press- 130x12 130x12 130x11 drop 90x5 Today I'm going in to hit arms and cardio. Exciting not I HATE CARDIO!!! |
04-06-2013, 04:22 PM | #9 |
Guest
Posts: n/a
|
4/5/13's training log. I did arms a full arms workout. The last 3 weeks I had been doing a 10min pump routine 3 days a week and this was my first full arm day and I feel like it was a solid one. I superset my bi's and tris.
Superset Standing alternating DB curl- 35x10 35x10 35x10 Vgrip pushdown- 150x20 150x20 150x19 Superset Machine preacher curl- 100x12 100x12 100x11 drop 70x5 drop 45x4 Single arm cable kickdown- 40x15 50x13 50x15 drop 30x10 Superset High cable curl- 30x12 30x12 40x10 Skullcrushers- 85x12 85x12 85x11 |
04-08-2013, 04:26 PM | #10 |
Guest
Posts: n/a
|
I have two additions to make to my log today as it was the weekend and didn't have access to a computer. Here is 4/6/13's leg workout.
Superset Single leg extensions- 100x12 100x12 100x12 drop 70x5 drop 35x5 Single leg curl- 85x12 85x12 85x12 drop 55x5 Squats- 265x12 265x12 285x8 Leg press- 540x12 540x12 540x12 drop 360x5 drop 180x5 Deadlifts- 275x11 275x11 275x10 Seated calf raise- 80x15 90x13 100x11 |
04-08-2013, 04:29 PM | #11 |
Guest
Posts: n/a
|
4/7/13's chest workout.
HS decline press(plate load unilateral)- 135x11 135x10 135x10 drop 90x5 drop 45x5 DB press- 85x10 85x9 85x8 Incline BB press- 175x10 175x10 175x10 Pec deck flye- 175x12 175x11 175x10 drop 145x3 drop 115x3 drop 85x3 |
04-09-2013, 04:45 PM | #12 |
Guest
Posts: n/a
|
I was going to go in and do cardio yesterday but after my leg day my knee was acting up so I decided against it to give it some time to relax. I'll be going in today to bang out a back workout and cardio. I'll post up the results tomorrow afternoon.
|
04-10-2013, 09:06 AM | #13 | |
Moderator
Join Date: Apr 2006
Posts: 3,178
|
Quote:
__________________
Don't forget to join http://www.worldclassbodybuilding.com http://www.basskilleronline.com |
|
04-10-2013, 05:15 PM | #14 |
Guest
Posts: n/a
|
Here is my back workout from 4/09/13. I love to start with pullups to warm up and get ready for heavy work and I will do a total of 40 over how ever many sets it takes me to do them. I also like to do big drop sets on my last 2 exercises to really finish off the upper and lower lats and on the very last drop I try to go super slow negatives and give it a good hold.
Pullupsx40- 15 11 7 7 Tbar row- 135x10 135x9 135x9 One arm DB row- 90x12 95x9 95x9 Neutral grip lat pulldown- 160x10 160x10 160x9 drop 130x5 drop 100x5 drop 70x5 Seated supinated close grip row- 170x9 170x9 170x9 drop 140x5 drop 110x5 drop 80x5 |
04-11-2013, 10:12 AM | #15 |
Moderator
Join Date: Apr 2006
Posts: 3,178
|
I like pull ups too
Great job Dieviolent!
__________________
Don't forget to join http://www.worldclassbodybuilding.com http://www.basskilleronline.com |
Thread Tools | |
Display Modes | |
|
|