Thread: Training Log
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Old 12-15-2012, 07:02 PM   #18
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 7

DAY 43: Sunday
Cardio (A.M.): Treadmill (15 incline / 2.0-2.5 speed) - 45 min. / 130 heart

DAY 44: Monday - (Chest & Arms - width)
Incline (wide): 165, 175, 185, 190 (4x12), 205x10, 210x8, 215x8
Hammer Strength Bench: 117x15, 147x15, 167x11
Incline DB Flys: 35, 40, 45, 45 (4x12)
Low Cablecrossovers: 12.5 (3x15)

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

Incline DB Curls: 15 (3x15)
Machine Preacher Curls: 55, 70, 70 (3x15)
Reverse DB Curls: 20, 25, 30 (3x12)
Behind-the-Back Wrist Curls: 40 (3x15)

DAY 45: Tuesday - (Back & Shoulders - width)
Cardio (A.M.): Treadmill (15 incline / 2.0-2.5 speed) - 45 min. / 130 heart
Pull Ups: 10, 10, 8
Seated Wide-Grip Cable Rows: 97.5, 107.5, 117.5 (3x12)
High Hammer Strength Rows: 70, 90, 100 (3x12)
Lat Pulldown: 85, 100, 100 (3x15), 115x12

DB Upright Rows: 30, 35, 40 (3x12)
Hammer Strength Shoulder Press: 100x12, 110x12, 115x11
DB Side Raises: 25, 30, 35 (3x12)
DB Rear Delt Flys: 15 (4x15 - 30 sec. rest)

DAY 46: Wednesday - (Legs - thickness)
Squats: 225, 245, 275, 315, 405 (5x12)
Barbell Lunges: 135 (3x12 - each leg)
Leg Extensions: 110, 120, 130, 140 (4x12)
Stiff-Leg Deadlifts: 185 (4x10)
Seated Leg Curls: 90, 100, 110, 115 (4x12)
Seated Single-Legged Curls: 40 (4x12)
Smith-Machine Calf Raises: 165, 185, 205, 205 (4x12)

DAY 47: Thursday

DAY 48: Friday - (Chest & Arms - thickness)
Rest/Pause Bench: 225 (4x8)
Incline Hammer Strength: 208 (4x12)
Chest Dips / Push Ups: 12/12 (4 sets)

Decline Close-Grip Bench: 155, 165, 165, 165 (4x8)
Incline DB Extensions: 75x12, 90 (3x8)
Machine Tricep Dips: 200x12, 210x10, 210x11
V-Bar Pushdowns: 47.5, 57.5, 67.5 (3x15)

Barbell Curls: 75 (4x8)
Alternateing DB Hammer Curls: 30, 35, 40, 45 (4x12)
Cable Curls: 37.5, 47.5, 52.5 (3x12)

DAY 49: Saturday - (Back & Shoulders - thickness)
Cardio (A.M.): Treadmill (15 incline / 2.0-2.5 speed) - 45 min. / 130 heart
Speed Deadlifts: 225, 275, 295, 315 (4x12)
Bent-Over Barbell Rows: 185 (4x8)
T-Bar Rows: 135, 180, 225, 225 (4x8)
One-Arm DB Rows: 70, 75, 80 (3x8)
Pull Ups: 4, 5, 4

Seated DB Shoulder Press: 60, 65, 70 (3x8), 75x7
Seated DB Side Raises: 25, 30, 30, 30 (4x10)
Bent-Over DB Rear Delt Flys: 20, 25, 25, 25 (4x12)
DB Shrugs: 70, 70, 80, 80 (4x12)
__________________
Josh Cleveland Meet PR's:
Squat: 661.4
Bench: 347.2
Deadlift: 650.4
Total: 1,659 lbs.
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