Thread: Training Log
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Old 12-23-2012, 01:02 PM   #19
Jcleve68
Josh Cleveland
Uber Brawn
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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 8

Hey guys, this week was a real tough week and tragic. My girlfriends dad suddenly passed away Monday night. It has been a real rough week. I got to the gym when I could, but I made it real short and fast. I'm also down to 221.2 lbs. (lost 22.4 lbs. in 8 weeks so far)

DAY 50: Sunday
Cardio (A.M.): Treadmill (15 incline / 2.0-2.5 speed) - 45 min. / 130 heart rate

DAY 51: Monday - (Chest & Arms - width)
Incline: 165, 175, 185, 195 (4x12), 205x10, 210x8, 215x7
DB Bench: 70x15, 80x15, 90x10
Incline DB Flys: 40 (4x12)
Low Cablecrossovers: 17.5, 22.5, 27.5 (3x15)

Straight Bar Pushdowns: 57.5, 62.5, 67.5, 72.5 (4x12)
One-Arm Overhead DB Extensions: 20, 20, 25 (3x15)
Reverse Pushdowns: 37.5, 42.5, 47.5 (3x12)
Rope Pushdowns: 37.5, 47.5, 52.5 (3x12)

Incline DB Curls: 15, 15, 15 (3x15)
Machine Preacher Curls: 55, 70, 85 (3x15)
Reverse DB Curls: 25, 30, 30 (3x12)
Behind-the-Back Wrist Curls: 45, 45, 45 (3x15)

DAY 52: Tuesday - (Legs)
Squats: 225, 245, 275, 315, 225 (5x12), 225x10, 225x8, 225x6
Barbell Lunges: 115, 115, 115 (3x12, each leg)
Leg Extensions: 110 (4x12)
Stiff-Leg Deadlifts: 135 (4x10)
Seated Leg Curls: 90 (4x12)
Standing Smith Machine Calf Raises: 115 (4x12)

DAY 53: Wednesday
Cardio (A.M.): Treadmill (15 incline / 2.0-2.5 speed) - 45 min. / 130 heart rate

DAY 54: Thursday - (Back & Shoulders)
Cardio (A.M.): Treadmill (15 incline / 2.0-2.5 speed) - 45 min. / 130 heart rate
Pull Ups: 10, 10, 7
DB Shoulder Press: 60x15, 65x15, 70x12

Lat Pulldown: 100x15, 115x15, 130x10
DB Side Raises: 20, 25, 30 (3x12)

High Hammer Strength Pulldowns: 70 (3x15)
DB Rear Delt Flys: 20 (3x12)

Barbell Shrugs: 135 (3x15)
DB Upright Rows: 30 (3x8)
Underhand Barbell Row: 135x20

DAY 55: Friday - (Chest)
Bench: 225 (4x8)
DB Incline: 60x15, 65x15, 65x15, 70x12
Cable Crossovers/Push Ups: 17.5x10/10, 22.5x10/10, 27.5x10/10, 32.5x10/10

DAY 56: Saturday - (Arms)Cardio (A.M.): Treadmill (15 incline / 2.0-2.5 speed) - 45 min. / 130 heart rate
Decline Close-Grip Bench: 185, 205, 225, 225 (4x8)
Overhead DB Extensions: 80 (4x8)
Tricep Dip Machine: 190, 200, 210 (3x12)
V-Bar Pushdowns: 37.5, 47.5, 57.5 (3x15)

DB Curls: 35, 40, 45, 45 (4x8)
DB Hammer Curls: 30, 35, 40, 40 (4x12)
Cable Curls: 32.5, 42.5, 47.5 (3x12)
__________________
Josh Cleveland Meet PR's:
Squat: 661.4
Bench: 347.2
Deadlift: 650.4
Total: 1,659 lbs.
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