Thread: Training Log
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Old 12-11-2012, 12:02 PM   #13
Jcleve68
Josh Cleveland
Uber Brawn
Points: 1,574, Level: 22 Points: 1,574, Level: 22 Points: 1,574, Level: 22
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Join Date: Aug 2012
Location: LaPlace, LA
Posts: 255
Training Type: Powerlifting
Fav Exercise: Squats!
Reputation: 11306
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Post WEEK 6

DAY 36: Sunday - (Chest & Arms - width)
Incline: (wide) 165, 175, 185, 190 (4x12), 205x10, 210x7, 215x7
Hammer Strength Bench: 117x15, 147x15, 167x12
Incline DB Flys: 35, 40, 45, 50 (4x12)
Flat Cable Flys: 17.5x15, 22.5x12, 22.5x12

Straight Bar Pushdown: 52.5, 57.5, 62.5, 67.5 (4x12)
One-Arm Overhead DB Extension: 20, 20, 25 (3x15)
Reverse Pushdowns: 37.5, 47.5, 52.5 (3x12)
Rope Pushdown: 37.5, 42.5, 47.5 (3x12)

Incline DB Curls: 15, 15, 15 (3x15)
Machine Preacher Curls: 55, 70, 70 (3x15)
Reverse Barbell Curls: 40, 50, 50 (3x12)
Behind-the-Back Wrist Curls: 45, 45, 45 (3x15)

DAY 37: Monday - REST

DAY 38: Tuesday - (Back & Shoulders - width)
Cardio (A.M.): Treadmill (15 incline / 2.0-2.5 speed) - 45 min. / 130 heart rateLat Pulldown: 115 (3x15), 115x12
High Hammer Strength Pulldowns: 70, 80, 90 (3x12)
Seated Wide-Grip Cable Rows: 97.5, 102, 107 (3x12)
Pull Ups: 7, 8, 6

Reverse Pec Deck Flys: 55, 55, 55, 55 (4x15)
DB Side Raises: 25, 30, 35 (3x12)
Hammer Strength Military Press: 90, 100, 110 (3x12)
DB Upright Rows: 30, 35, 40 (3x12)

DAY 39: Wednesday - (Legs - width)
Leg Extensions: 90, 100, 110, 120 (4x20)
Smith-Machine Hack Squats: 295, 315, 315, 315 (4x12)
Front Squats: 135, 135, 135 (3x12)
Leg Press: 450, 540, 630, 720 (4x12)
Barbell Lunges: 95, 95, 95 (3x12, each leg)
Seated Leg Curls: 70, 75, 80, 85 (4x15)
Standing Calf Raises: 115 (4x20)
Seated Calf Raises: 70 (3x25)

DAY 40: Thursday - (Chest & Arms - thickness)
Cardio (A.M.): Treadmill (15 incline / 2.0-2.5 speed) - 45 min. / 130 heart
Bench: 230x8, 240x8, 250x7, 260x5
Incline Hammer Strength: 208x12, 218x12, 228x12, 238x11
Weighted Dips / Push Ups: (25)12/12, (25)11/12, (25)12/12, (25)11/12

Close-Grip Bench: 135, 145, 155, 165 (4x8)
Incline Overhead DB Extensions: 70, 80, 90, 90 (4x8)
Machine Tricep Dips: 200, 210, 220 (3x12)
V-Bar Pushdowns: 47.5, 57.5, 67.5 (3x15)

Bar Curls: 70 (4x8)
Alternating DB Hammer Curls: 30, 35, 40, 40 (4x12)
Cable Curls: 27.5, 37.5, 47.5 (3x12)

DAY 41: Friday - (Back & Shoulders - thickness)
Deadlifts: 225, 275, 295, 315 (4x12)
Rack Pulls: 365x10, 385x6
Underhand Barbell Rows: 185 (4x8)
T-Bar Rows: 135x8, 180x8, 225x8, 225x6
One-Arm DB Rows: 75, 80, 85 (3x8)
Pull Ups: 4, 3

Seated DB Shoulder Press: 60x8, 65x8, 70x8, 75x6
Seated DB Side Raises: 25, 30, 35, 35 (4x10)
Bent-Over DB Rear Delt Flys: 15 (4x12 - 30 sec. rest)
Barbell Shrugs: 185 (4x12)

DAY 42: Saturday - (Legs - thickness)
Cardio (A.M.): Treadmill (15 incline / 2.0-2.5 speed) - 45 min. / 130 heart
Squats: 225, 275, 295, 315, 335 (5x12), 405x10, 455x3
Barbell Lunges: 135 (3x10, each leg)
Leg Extensions: 110, 120, 130, 140 (4x12)
Stiff-Leg Deadlifts: 135 (4x10)
Seated Leg Curls: 90, 100, 105, 110 (4x12)
Seated One-Legged Curls: 40 (4x12)
Standing Smith-Machine Calf Raises: 115 (4x12)
__________________
Josh Cleveland Meet PR's:
Squat: 661.4
Bench: 347.2
Deadlift: 650.4
Total: 1,659 lbs.
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