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Old 08-30-2013, 09:20 AM   #9
bigalfry
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Join Date: Sep 2009
Location: Calgary, Alberta, Canada
Posts: 686
Training Exp: 12
Training Type: Wendler 531
Fav Exercise: Bench
Fav Supp: Beef
Reputation: 41218
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Getting even farther behind on my logs. Dammit. Time to post a week and a halfs worth of training.

Wednesday

Deadlifts:
Perform max singles at 80% of 1RM for 5 minutes. I screwed up and used 70% instead. Curse my manly disregard for reading directions!!!
315x15

Squat:
235x5
235x6
235x5
Total Reps: 16
Goal: 20
Don't know what the hell is wrong with my squats the last couple of workouts. Going to drop it by 10 lbs next time and really focus.

Shrugs:
10 reps with one plate, adding a plate every set until you can't do the 10 reps.
135x10
225x10
315x10
405x3

Standing Leg Curls:
70x17
70x16
70x14
70x12
Total Reps: 59
Goal: 40

Cable Crunch:
Ran into an old college buddy and did some other ab work with him instead using stability balls (rolls eyes). good to catch up though.

Calve raises:
90x18
90x10
90x9
Total Reps: 37
Goal: 40

Thursday

Barbell shoulder press:
135x6
135x6
135x5
135x4
Toatal Reps: 21
Rep Goal: 30

Close grip bench press:
145x10
145x9
145x9
145x8
Total Reps: 36
Rep Goal: 30

Barbell Row:
145x12
145x10
145x10
Total Reps: 32
Rep Goal: 30

Cable Tricep Extensions:
100x13
100x11
100x9
100x6
Total reps: 39
Rep Goal: 35-40

Lat Pulldown:
180x9
180x7
180x6
Total Reps: 22
rep goal: 30

Hammer Curls:
35x11
35x10
35x9
Total reps: 30
rep goal: 30

Sunday

Squat:
225x8
225x7
225x6
Total Reps:21
Rep Goal: 20
Found a better way to ensure that I'm squatting deep enough so that I didn't have to worry about it and could fully focus on lifting.

Romanian Deadlift:
235x8
235x7
Total reps: 15
Rep Goal: 15

Leg Press:
360x15
360x14
360x12
360x12
360x10
Total Reps: 63
Rep Goal: 60

Leg Curls (standing, one leg):
75x10
75x8
75x6
75x4
Total Reps: 28
Rep Goal: 40
Went a bit heavier than I should have on this one. Problem is I go to two different gyms and they have two versions of this same machine, one that uses plates and one that uses a pin selection. Never know what I should do. Might have to switch to the laying one for consistency.

Decline Weighted Situps:
0x12
0x10
0x8
Total Reps:30
Rep Goal: 10-25
I guess I have to start holding a plate now...

Calve Raise:
90x17
90x15
90x10
Total Reps: 42
Rep Goal: 40

Monday

Bench Press:
255x5 (for some reason I was unable to do simple addition and put more weight on than I should have)
225x5
225x4
225x3
Total Reps: 17
Rep Goal: 25

One arm dumbell row:
95x15
95x13
95x12
Total Reps: 40
Rep Goal: 40

Seated Arnold Press:
45x12
45x8
45x9
Total Reps: 29
Rep Goal: 30

Lying Tricep Extension:
90x12
90x9
90x8
90x7
Total Reps: 36
Rep goal: 35

Seated Cable Rows:
200x12
200x10
200x8
Total Reps: 30
Rep Goal: 30

Dumbell Curls:
40x10
40x9
40x8
Total Reps: 27
Rep Goal: 30

Wednesday
Deadlifts:
Work up to 1 rep of 85% max, followed by 75% singles, as many as you can fit into 10 minutes.
365x1
315x18

Squat:
235x6
235x8
235x5
Total Reps: 19
Goal: 20
Back on track with my squats!

Shrugs:
10 reps with one plate, adding a plate every set until you can't do the 10 reps.
135x10
225x10
315x8

Standing Leg Curls:
60x12
60x13
60x12
60x10
Total Reps: 47
Goal: 40

Cable Crunch:
130x9
130x6
130x6
Total Reps: 21
Rep Goal: 10-25

Calve raises:
90x18
90x12
90x10
Total Reps: 40
Goal: 40

Thursday

Barbell shoulder press:
135x8
135x6
135x4
135x4
Toatal Reps: 22
Rep Goal: 30

Close grip bench press:
165x7
165x6
165x5
165x5
Total Reps: 23
Rep Goal: 30

Barbell Row:
155x10
155x10
155x9
Total Reps: 29
Rep Goal: 30

Cable Tricep Extensions:
100x11
100x8
100x9
100x6
Total reps: 34
Rep Goal: 35-40

Lat Pulldown:
180x9
180x9
180x8
Total Reps: 26
rep goal: 30

Hammer Curls:
40x12
40x11
40x10
Total reps: 30
rep goal: 30

There, finally all caught up. Hopefully I won't go that long without posting again.
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