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-   -   Josh Cleveland Training Log: APA Frisco Classic, April 13th (http://www.muscleandbrawn.com/forums/showthread.php?t=12232)

Jcleve68 01-17-2013 01:41 PM

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



Paradox 01-17-2013 01:49 PM

Very strong, dude. We're around the same weight class, will be cool to follow.

BendtheBar 01-17-2013 03:35 PM

Strong squatting.

Jcleve68 01-18-2013 09:23 AM

Thanks guys, going to be in Alabama this weekend with family for cousins wedding. But still gotta stick to business...meeting with someone Saturday morning to SQUAT!!!!!

MikeM 01-18-2013 11:35 AM

Squatting on a road trip. Awesome.

Crush it, then let out the legs on your tux! :)

BendtheBar 01-18-2013 05:51 PM

Squat!

Jcleve68 01-19-2013 02:21 PM

Squat: 505x6 (sleeves) PR!!!!!
 
Saturday morning Squats in Alabama!!!!!

Squats: 315x6, 365x6, 285x6, 405x6, 425x6, 455x7 (RAW), 505x6 (SLEEVES), 315x20 (RAW)
Leg Press: 270, 360, 450, 500 (4x20)
Lunges / Leg Extensions: 45 / 80 (4x12/4x12)
Seated Leg Curls: 60x30, 70x30, 80x30, 90x25


BendtheBar 01-19-2013 06:52 PM

Huge work, and nice 20 repper.

Jcleve68 01-20-2013 08:20 PM

Quote:

Originally Posted by BendtheBar (Post 314413)
Huge work, and nice 20 repper.

Thanks Steve! Big goals for April 13th!!!!!

HIThopper 01-20-2013 08:50 PM

Excellent lifting


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