Thread: Training Log
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Old 12-29-2012, 04:48 PM   #21
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 9

DAY 57: Sunday - REST

DAY 58: Monday - (Shoulders)
Cardio (A.M.): Treadmill (15 incline / 2.0-2.5 speed) - 45 min. / 130 heart rate
DB Shoulder Press: 60 (4x12)
DB Side Raises: 20, 25, 30 (3x12)
DB Rear Delt Flys: 20, 25, 25 (3x12)
DB Shrugs: 60, 65, 70, 75 (4x12)
Military Press: 95x30
Barbell Shrugs: 95x40

DAY 59: Tuesday - (Arms)
Cardio (A.M.): Treadmill (15 incline / 2.0-2.5 speed) - 45 min. / 130 heart rate
Rope Pushdowns: 37.5, 42.5, 47.5, 52.5 (4x15)
Decline Close-Grip Bench: 185 (4x8)
DB Overhead Extensions: 60, 65, 70 (3x12)
V-Bar Pushdowns: 42.5 (7x12, 30 sec. rest)

Incline DB Curls: 15 (4x15)
Barbell Curls: 75 (4x8)
Preacher Curls: 65 (3x12)
One-Arm Cable Curls: 12.5 (7x12, 30 sec. rest)

DAY 60: Wednesday - (Chest)
Pec Deck Flys: 85, 100, 115, 115 (4x20)
Decline Machine: 186, 236, 246, 256 (4x8)
Incline: 155 (4x12)
Chest Dips / Push Ups: 10/10, 10/10, 10/10, 15/12

DAY 61: Thursday - REST

DAY 62: Friday - (Back)Cardio (A.M.): Treadmill (15 incline / 2.0-2.5 speed) - 45 min. / 130 heart rate
Underhand Pulldowns: 100, 115, 130 (3x15)
Lat Pulldown: 100 (3x12)
Bent-Over Barbell Rows: 135 (3x12)
DB Shrugs: 70, 75, 80 (3x10)
Seated Cable Rows: 97.5, 102.5, 107.5 (3x15) 107.5x15/97.5x10/72.5x10
Rope Pushdowns: 42.5x35
Cable Curls: 27.5x35
Barbell Shrugs: 135x20

DAY 63: Saturday - (Legs)
Cardio (A.M.): Treadmill (15 incline / 2.0-2.5 speed) - 45 min. / 130 heart rate
Leg Extensions: 80, 90, 100, 110 (4x20)
Squats: 135, 185, 205, 225, 245 (5x20), 275x15, 285x12, 225x10, 225x10
Leg Press: 360 (4x15)
Barbell Lunges: 95 (4x15)
Stiff-Leg Deadlifts: 185 (5x12)
Seated Leg Curls: 80 (4x20)
Standing Smith-Machine Calf Raises: 115 (4x25)
__________________
Josh Cleveland Meet PR's:
Squat: 661.4
Bench: 347.2
Deadlift: 650.4
Total: 1,659 lbs.
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