Thread: Training Log
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Old 01-04-2013, 06:32 PM   #30
Jcleve68
Josh Cleveland
Uber Brawn
 

Join Date: Aug 2012
Location: LaPlace, LA
Posts: 255
Training Type: Powerlifting
Fav Exercise: Squats!
Reputation: 11306
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Post Week 10

DAY 64: Sunday - (Chest & Arms)
Cablecrossovers: 17.5, 22.5, 22.5, 22.5 (4x20)
Incline: 135, 145, 150, 155, 165 (5x15)
Hammer Press Bench: 97 (4x20)
Incline DB Flys / Push Ups: 30x15/12, 35x15/15, 40x15/12, 45x12/10

Decline Close-Grip Bench: 135, 155, 165, 170 (4x12)
Decline Skullcrushers: 50 (4x12)
DB Overhead Extensions: 50 (3x20)
Rope Pushdowns: 32.5 (7x12, 30 sec. rest)

Barbell Curls: 65 (4x15)
Machine Preacher Curls: 55, 70, 85, 85 (4x12)
DB Hammer Curls: 30, 35, 35 (3x15)

DAY 65: Monday - (Back & Shoulders)
Cardio (A.M.): Treadmill (15 incline / 2.0-2.5 speed) - 50 min. / 130 heart rate
Bent-Over Barbell Rows: 135, 155, 165, 175, 185 (5x12)
DB Pullovers: 60 (4x12)
Lat Pulldown: 100, 115, 115, 115 (4x12)
Seated Cable Rows: 97.5, 102.5, 107.5, 112.5 (4x15)
Pull Ups: 8, 6, 6, 6

Seated Barbell Shoulder Press: 115, 125, 135, 145 (4x12)
Behind-the-Back Cable Side Raises: 7.5 (3x20)
Bent-Over Cable Rear Delt Flys: 2.5 (4x20)
Barbell Shrugs: 135 (4x15)

DAY 66: Tuesday
Cardio (A.M.): Treadmill (15 incline / 2.0-2.5 speed) - 50 min. / 130 heart rate

DAY 67: Wednesday - (Chest & Arms)
Cardio (A.M.): Treadmill (15 incline / 2.0-2.5 speed) - 50 min. / 130 heart rate
DB Bench: 60, 70, 75, 80, 90 (5x12)
Incline Hammer Press: 98, 118, 128, 133 (4x20)
Pec Deck Machine: 85, 100, 100 (3x20)
Decline DB Flys: 30 (3x15)

Overhead DB Extensions: 60 (4x12)
Machine Tricep Dips: 180, 200, 210, 215 (4x12)
Incline Skullcrushers: 60 (3x12)
DB Kick Backs: 15, 10, 10 (3x20)

EZ-Bar Curls: 55 (4x20)
Incline DB Curls: 15, 20, 20 (3x12)
High Cable Curls: 12.5, 17.5, 17.5 (3x15)
Barbell Reverse Curls: 45 (4x12)

DAY 68: Thursday - (Back & Shoulders)
Speed Deadlifts: 225, 275, 275, 275 (4x12)
Underhand Barbell Rows: 135 (4x15)
T-Bar Rows: 180 (4x12)
One-Arm DB Rows: 60x15, 60x15, 60x12, 60x12

Seated DB Shoulder Press: 60 (4x12)
Seated DB Side Raises: 20, 25, 25, 30 (4x12)
Reverse Pec Deck Flys: 40 (3x20)
Behind-the-Back Barbell Shrugs: 95 (4x25)

DAY 69: Friday - (Legs)
Cardio (A.M.): Treadmill (15 incline / 2.0-2.5 speed) - 50 min. / 130 heart rate
Leg Extensions: 80, 90, 100, 110 (4x20)
Squats: 135, 185, 205, 225, 245 (5x20), 275x15, 295x12, 225x10, 225x10
Leg Press: 360, 410, 430, 430 (4x15)
Barbell Lunges: 95 (4x12)
Stiff-Leg Deads: 185 (4x12)
Leg Curls: 80 (4x20)
Standing Calf Raises: 95 (4x25)

DAY 70: Saturday
Cardio (A.M.): Treadmill (15 incline / 2.0-2.5 speed) - 50 min. / 130 heart rate
__________________
Josh Cleveland Meet PR's:
Squat: 661.4
Bench: 347.2
Deadlift: 650.4
Total: 1,659 lbs.
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