View Single Post
Old 02-13-2013, 01:22 AM   #20
DevoD
Junior Member
New Brawn
Points: 258, Level: 5 Points: 258, Level: 5 Points: 258, Level: 5
Activity: 2% Activity: 2% Activity: 2%
 

Join Date: Jan 2013
Location: Canada
Posts: 24
Training Exp: Roughly three-four years.
Training Type: Powerbuilding
Fav Exercise: Deadlift and Seated Row
Reputation: 1010
DevoD has made some good postsDevoD has made some good postsDevoD has made some good postsDevoD has made some good postsDevoD has made some good postsDevoD has made some good postsDevoD has made some good postsDevoD has made some good posts
Default

Great Start week one of this upper/lower style at full intensity.

Monday: Lower

Squats: 4x6 @ 205 (Back was feeling good so I kept my reps low)
SLDL: 4X10 @ 135lbs all reps were hit, push it to 12 on thursday
Leg Press 3x10-12 @ 270 lbs, time to add weight
Leg Extensions: 3x10-12 @ 110 lbs time to add weight
Standing Calf Raise 3x10 @ 170 time to add weight
Seated Calf Raise: 3x15-20 @ 70 lbs only got 1x15,1x12 and 1x12 with 45lbs, calfs were smashed

Tuesday: Upper

Flat DB press: 4x6 @ 85's-needed a spot last set, will try by myself for the 4 sets friday
Yates Row: 4x6-8 @ 145, - Repped 4x8 with 140, will use 145 friday
Inc BB Press: 3x10-12 @ 120 - only got 1x10, 1x8, 1x8, didn't hit failure
Chin Up Wide: 3x10-12 @ bodyweight (170 lbs) 1x10, 1x6, 1x5 strength dropped off fast
Close Grip Bench: 2x12-15 @ 115lbs - Repped 1x12, 1x8
BB Curl: 2x12-15 @ 50lbs plus smaller BB, 1x10, 1x10
Lateral Raises: 4x12-15 @ 15 lbs - repped 1x12 and 1x12 and called the workout

There is lots of progress to be made, hopefully thursday and friday I'll hit my weeky goals.

Anyone have a spreadsheet template to track progress with? If not I will figure something out this weekend so my log is more organized. Will also hopefully have pics up by the weekend, just need to take one at some point; this should make tracking progress pretty good with numbers and visuals.
DevoD is offline   Reply With Quote