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Old 12-01-2012, 07:49 PM   #1
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 Training Log

This is my first week starting this workout, will do this for 4 weeks.

DAY 28: Saturday - (Chest & Arms - width)
Incline (wide): 155, 165, 175, 185 (4x12), 205x10, 215x7, 215x6
Hammer Strength Bench: 97x15, 117x15, 147x14
Incline DB Flys: 35, 40, 40, 40 (4x12)
Cable Crossovers: 22.5 (3x15)

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

Incline DB Curls: 15 (3x15)
Machine Preacher Curls: 40, 55, 75 (3x15)
Reverse Barbell Curls: 40 (3x12)
Wrist Curls: 40 (3x15)

DAY 29: Sunday - REST

DAY 30: Monday - (Back & Shoulders - width)
Lat Pulldown: 115x15, 115x15, 115x15, 115x12
High Hammer Strength Pulldowns: 55, 70, 80 (3x12
Seated Wide-Grip Cable Rows: 82, 97, 107 (3x12)
Pull Ups: 7, 6, 5

Reverse Pec Deck Flys: 55 (4x15)
DB Side Raises: 25, 30, 35 (3x12)
Hammer Strength Military Press: 70x12, 100x12, 110x11
DB Upright Rows: 30, 35, 35 (3x12)

DAY 31: Tuesday - (Legs - width)
Cardio (A.M.): Treadmill (15 incline / 2.0-2.5 speed) - 45 min. / 130 heart rate
Leg Extensions: 80, 90, 100, 110 (4x20)
Smith Machine Hack Squats: 295, 315, 315 (3x12)
Front Squats: 95 (3x12)
Leg Press: 450, 540, 630, 700 (4x12)
Barbell Lunges: 95, 115, 115 (3x12, each leg)
Seated Leg Curls: 80, 90, 100, 100 (4x15)
Standing Smith Machine Calf Raises: 95 (4x20, double pump)
Seated Calf Raises: 70 (3x25)

DAY 32: Wednesday - (Chest & Arms - thickness)
Bench: 230x8, 240x8, 250x8, 260x6
Incline Hammer Strength: 188x12, 208x12, 228x10
Weighted Dips / Push Ups: (25)12/12, (25)12/12, (25)12/12, (25)10/12

Decline Close-Grip Bench: 185x8, 185x7, 185x6, 185x6
Incline Skullcrushers: 70 (4x8)
Machine Tricep Dips: 180, 200, 210 (3x12)
V-Bar Pushdowns: 42.5, 52.5, 62.5 (3x15)

Barbell Curls: 75 (4x8)
Alternateing DB Hammer Curls: 30, 35, 40, 40 (4x12)
Behind-the-back Cable Curls: 12.5, 17.5, 17.5 (3x12)

DAY 33: Thursday - REST
Cardio (A.M.): Treadmill (15 incline / 2.0-2.5 speed) - 45 min. / 130 heart rate

DAY 34: Friday - (Back & Shoulders - thickness)
Deadlifts: 225, 275, 295, 315 (4x12), 335x10, 265x8
Barbell Rows: 185, 205, 205, 205 (4x8)
T-Bar Rows: 135x8, 180x8, 225x6, 225x6
One-Arm DB Rows: 70, 80, 85 (3x8)
Pull Ups: 10, 6, 6

Smith Machine Shoulder Press: 135x8, 155x8, 160x8, 170x6
Seated DB Side Raises: 25, 30, 35, 35 (4x10)
Bent-Over DB Rear Delt Flys: 20 (4x12)
Barbell Shrugs: 185 (4x12, hold at top)

DAY 35: Saturday - (Legs - thickness)
Cardio (A.M.): Treadmill (15 incline / 2.0-2.5 speed) - 45 min. / 130 heart rate
Squats: 225, 275, 295, 315, 335 (5x12), 365x10, 375x8, 405x8
Barbell Lunges: 95, 115, 135 (3x12, each leg)
Leg Extensions: 100, 110, 120, 130 (4x12)
Stiff-Leg Deadlifts: 135 (4x10)
Seated Leg Curls: 90, 100, 105, 110 (4x12)
Seated Single-Leg Curls: 40 (4x12)
Seated Calf Raises: 90 (4x12)
__________________
Josh Cleveland Meet PR's:
Squat: 661.4
Bench: 347.2
Deadlift: 650.4
Total: 1,659 lbs.
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