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Old 01-17-2013, 01:41 PM   #1
Jcleve68
Josh Cleveland
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Post Josh Cleveland Training Log: APA Frisco Classic, April 13th

WEEK 1

DAY 1: Saturday - (Squats)
Squat: 405x5, 425x5, 455x4, 455x5 (RAW), 500x3 (sleeves), 225x30
Leg Press: 435, 535, 625, 675 (4x12)
Leg Extensions: 90, 100, 110, 120 (4x12)
Barbell Lunges: 100, 100, 100 (3x15, each leg)
Stiff-Leg Deadlifts: 185, 225, 225, 225 (4x12)
Seated Leg Curls: 80, 80, 80, 80 (4x20)
Standing Calf Raises: 100, 100, 100, 100 (4x25)

DAY 2: Sunday
Cardio (A.M.): Treadmill - 30 min. (15 incline, 2.2-2.4 speed) - 130 heart rate

DAY 3: Monday - (Bench)
Bench: 225x5, 245x5, 255x5, 260x4, 260x4, 215x11
DB Incline: 60, 65, 75, 80 (4x12)
Incline DB Flys: 30, 35, 40 (3x15)
Weighted Chest Dips: 25x14, 35x6, 35x10, 45x7

DAY 4: Tuesday - (Deadlifts)
Cardio (A.M.): Treadmill - 30 min. (15 incline, 2.2-2.4 speed) - 130 heart rate
Deadlifts: 365x5, 405x5, 405x5, 405x5, 405x5, 315x12
Underhand Lat Pulldown: 100, 115, 130, 130 (4x12)
Bent-Over Barbell Rows: 135, 155, 165, 185 (4x12)
One-Arm DB Rows: 50, 55, 60, 60 (4x12)
Hyperextensions: (4x12)

DAY 5: Wednesday - (Shoulders)
Seated Barbell Shoulder Press: 115, 125, 130, 135 (4x12), 140x9, 100x20
Seated DB Side Raises: 20, 25, 30, 30 (4x12)
DB Front Raises: 15, 20, 30, 30 (4x12)
Bent-Over DB Rear Delt Flys: 20, 25, 25, 25 (4x12)
Behind-the-Back Barbell Shrugs: 100, 100, 100, 100 (4x15)

DAY 6: Thursday - (Arms)
Cardio (A.M.): Treadmill - 30 min. (15 incline, 2.2-2.4 speed) - 130 heart rate
Decline Close-Grip Bench: 185x8, 205x8, 225x8, 235x6
Incline Skullcrushers: 60, 60, 60, 60 (4x12)
Overhead DB Extensions: 60, 60, 60, 60 (4x12)
Weighted Bench Dips: 45, 90, 135, 135 (4x12)

Barbell Curls: 65, 65, 65, 65 (4x12)
Preacher Curls: 60, 60, 60, 60 (4x12)
DB Hammer Curls: 30, 35, 40, 30 (4x12)
Behind-the-Back Wrist Curls: 45, 45, 45, 45 (4x25)

DAY 7: Friday - REST


__________________
Josh Cleveland Meet PR's:
Squat: 661.4
Bench: 347.2
Deadlift: 650.4
Total: 1,659 lbs.
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