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Jcleve68 12-08-2012 07:06 PM

Week 6: Training Log
 
Today was Day 42 of my diet and I weighed in at 225.0 lbs. (down 18.6 lbs.). This is Week 2 of this training split that I will do for 4 weeks.

DAY 36: Sunday - (Chest & Arms - width)
Incline: (wide) 165, 175, 185, 190 (4x12), 205x10, 210x7, 215x7
Hammer Strength Bench: 117x15, 147x15, 167x12
Incline DB Flys: 35, 40, 45, 50 (4x12)
Flat Cable Flys: 17.5x15, 22.5x12, 22.5x12

Straight Bar Pushdown: 52.5, 57.5, 62.5, 67.5 (4x12)
One-Arm Overhead DB Extension: 20, 20, 25 (3x15)
Reverse Pushdowns: 37.5, 47.5, 52.5 (3x12)
Rope Pushdown: 37.5, 42.5, 47.5 (3x12)

Incline DB Curls: 15, 15, 15 (3x15)
Machine Preacher Curls: 55, 70, 70 (3x15)
Reverse Barbell Curls: 40, 50, 50 (3x12)
Behind-the-Back Wrist Curls: 45, 45, 45 (3x15)

DAY 37: Monday - REST

DAY 38: Tuesday - (Back & Shoulders - width)
Cardio (A.M.): Treadmill (15 incline / 2.0-2.5 speed) - 45 min. / 130 heart rateLat Pulldown: 115 (3x15), 115x12
High Hammer Strength Pulldowns: 70, 80, 90 (3x12)
Seated Wide-Grip Cable Rows: 97.5, 102, 107 (3x12)
Pull Ups: 7, 8, 6

Reverse Pec Deck Flys: 55, 55, 55, 55 (4x15)
DB Side Raises: 25, 30, 35 (3x12)
Hammer Strength Military Press: 90, 100, 110 (3x12)
DB Upright Rows: 30, 35, 40 (3x12)

DAY 39: Wednesday - (Legs - width)
Leg Extensions: 90, 100, 110, 120 (4x20)
Smith-Machine Hack Squats: 295, 315, 315, 315 (4x12)
Front Squats: 135, 135, 135 (3x12)
Leg Press: 450, 540, 630, 720 (4x12)
Barbell Lunges: 95, 95, 95 (3x12, each leg)
Seated Leg Curls: 70, 75, 80, 85 (4x15)
Standing Calf Raises: 115 (4x20)
Seated Calf Raises: 70 (3x25)

DAY 40: Thursday - (Chest & Arms - thickness)
Cardio (A.M.): Treadmill (15 incline / 2.0-2.5 speed) - 45 min. / 130 heart
Bench: 230x8, 240x8, 250x7, 260x5
Incline Hammer Strength: 208x12, 218x12, 228x12, 238x11
Weighted Dips / Push Ups: (25)12/12, (25)11/12, (25)12/12, (25)11/12

Close-Grip Bench: 135, 145, 155, 165 (4x8)
Incline Overhead DB Extensions: 70, 80, 90, 90 (4x8)
Machine Tricep Dips: 200, 210, 220 (3x12)
V-Bar Pushdowns: 47.5, 57.5, 67.5 (3x15)

Bar Curls: 70 (4x8)
Alternating DB Hammer Curls: 30, 35, 40, 40 (4x12)
Cable Curls: 27.5, 37.5, 47.5 (3x12)

DAY 41: Friday - (Back & Shoulders - thickness)
Deadlifts: 225, 275, 295, 315 (4x12)
Rack Pulls: 365x10, 385x6
Underhand Barbell Rows: 185 (4x8)
T-Bar Rows: 135x8, 180x8, 225x8, 225x6
One-Arm DB Rows: 75, 80, 85 (3x8)
Pull Ups: 4, 3

Seated DB Shoulder Press: 60x8, 65x8, 70x8, 75x6
Seated DB Side Raises: 25, 30, 35, 35 (4x10)
Bent-Over DB Rear Delt Flys: 15 (4x12 - 30 sec. rest)
Barbell Shrugs: 185 (4x12)

DAY 42: Saturday - (Legs - thickness)
Cardio (A.M.): Treadmill (15 incline / 2.0-2.5 speed) - 45 min. / 130 heart
Squats: 225, 275, 295, 315, 335 (5x12), 405x10, 455x3
Barbell Lunges: 135 (3x10, each leg)
Leg Extensions: 110, 120, 130, 140 (4x12)
Stiff-Leg Deadlifts: 135 (4x10)
Seated Leg Curls: 90, 100, 105, 110 (4x12)
Seated One-Legged Curls: 40 (4x12)
Standing Smith-Machine Calf Raises: 115 (4x12)

BendtheBar 12-08-2012 07:26 PM

You can keep all your workouts in the same log if you'd like. That will make it easier for guys to follow and keep up to date.

Things are looking good. Keep smashing!

Jcleve68 12-09-2012 11:49 AM

Quote:

Originally Posted by BendtheBar (Post 299591)
You can keep all your workouts in the same log if you'd like. That will make it easier for guys to follow and keep up to date.

Things are looking good. Keep smashing!

Got it! Will do next week.


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