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-   -   APA Ironfest training log - Josh Cleveland (http://www.muscleandbrawn.com/forums/showthread.php?t=15069)

Jcleve68 09-26-2013 08:02 PM

APA Ironfest training log - Josh Cleveland
 
Week 1

DAY 1: Saturday – (Squats)
Leg Extensions: 70, 80, 90, 100 (4x20)
Box Squats: 135, 225, 315, 405 (4x10), 405x6
Pause Squats: 225 (5x5), 3 sec. pause
Close-Stance Squats: 225 (5x5)
Seated Leg Curls: 50x40, 60x30, 70x30, 80x20
Leg Extensions: 70x30, 75x30, 80x25, 90x22
Seated Calf Raises: 80x30, 85x25, 90x25, 100x20
Cardio: Treadmill (30 min., 9 incline, 3.5 speed)

DAY 2: Sunday – (Bench)
Cablecrossovers: (4x20)
Bench: 225 (5x5)
Pin Press: 225, 245, 255 (3x5)
DB Bench: 75x15, 80x12, 90x10
Incline Hammer Strength: 90x25, 100x25, 140x20
Machine Shoulder Press: 60x23, 70x20, 80x20
Machine Lat Pulldown: 100x30, 120x25, 130x20
Pec Deck Flys: 100 reps (rest pause)
Rope Pushdowns: 200 reps (rest pause)

DAY 3: Monday – (Traps & Biceps)
Barbell Shrugs: 225 (5x15)
Barbell Curls: (5x15)

DB Shrugs: 70x15, 75x15, 80x15, 85x12, 90x12
DB Hammer Curls: (5x15)

Upright Rows: (3x12)
Preacher Curls: (3x12)

Smith Machine Shrugs: 100 reps (rest pause)

DAY 4: Tuesday
OFF

DAY 5: Wednesday – (Back)
Lat Pulldowns: 85x30, x25, x20
Underhand Pulldowns: 85x20, x20, x20

One-Arm DB Rows: 50, 55, 60 (3x15)
Low Hammer Strength Row: 120 (3x15)

Barbell Rows: (3x20)
DB Stiff-Leg Deadlifts: 60 (3x20)

Seated Cable Rows: 62x30, 72x30, 82x20
High Hammer Strength Row: 90 (3x20)

Seated Cable Rows: 100 reps (rest pause)
Cardio: Treadmill (30 min., 9 incline, 3.5 speed)

DAY 6: Thursday – (Triceps & Shoulders)
Close-Grip Bench: 185x10, 205x10, 225x8, 245x6
Dips: (3x15)

Incline Skullcrushers: 50 (3x25), 60x15/50x10
DB Side Raises: 20x30, 25x25, 30x20, 30x15/20x12

Cable Overhead Extensions: x30, x30, x25, x20/x12
Cable Front Raises: x30, x25, x20, x15/x15

Cable Upright Rows: x25, x22, x20, x15/x10
Cable Face Pulls: x25, x22, x20, x12/x12

V-bar Pushdowns: 200 reps (rest pause)
Cardio: Treadmill (30 min., 9 incline, 3.5 speed)

DAY 7: Friday
OFF

Jcleve68 10-04-2013 08:05 PM

Week 2
 
WEEK 2

DAY 8: Saturday - (Squats)
Squats: 405x3, 455x3 (RAW), 500x3, 550x3, 585x2 (wraps)
Speed Squats: 315 (2x5)
Front Squats: 145 (3x10)
Lying Leg Curls: x30, x25, x20, 1 drop set
Leg Extensions: x30, x25, x20, 1 drop set

DAY 9: Sunday - (Bench)
Bench: 225, 250, 275, 290 (4x3)
Slingshot: 275, 290, 300 (3x3)
Speed Bench: 225x10, 225x10, 225x8
Seated Shoulder Press: 70x30
Chest Dips: x15, x15, x13, x12
DB Front Raises: 15x25, 20x20, 25x20
V-bar Pushdowns: 200 reps (rest pause)

DAY 10: Monday - (Traps & Biceps)
Barbell Shrugs: 225 (5x10)
Bar Curls: (5x10)

DB Shrugs: 80 (5x10)
DB Hammer Curls: (5x10)
Cardio: Treadmill (30 min., 9 incline, 3.5 speed)

DAY 11: Tuesday
OFF

DAY 12: Wednesday - (Deadlifts)
Deadlifts: 410x3, 460x3, 505x3, 555x3 (PR), 600x1
Barbell Rows: (4x20)
DB Rows: (4x12)
Good Mornings: (4x10)
Lat Pulldowns: (4x20)
Standing Cable Rows: 100 reps (rest pause)

DAY 13: Thursday
Cardio: Treadmill (30 min., 9 incline, 3.5 speed)

DAY 14: Friday - (Triceps & Shoulders)
Close-Grip Bench: 185x10, 225x10, 240x5, 250x7
Board Presses: 280, 300, 310, 330 (4x3)
DB Shoulder Press: (1 triple drop set)
DB Overhead Ext: x30, x25, x20
DB Side Raises: x30, x25, x22
DB Dead Press: x35, x25, x20
DB Front Raises: (3x20)
V-bar Pushdowns: x30, x22, x20
Face Pulls: x30, x25, x20
Machine Triceps Dips: 100 reps (rest pause)
DB Side Raises: 100 reps (rest pause)

BendtheBar 10-05-2013 12:54 PM

Good work. Stay strong and smash PRs.

Jcleve68 10-05-2013 08:30 PM

Thanks Steve! I hit a HUGE squat PR today (605x3, wraps)

<iframe src="https://www.facebook.com/video/embed?video_id=4830677503986" width="568" height="320" frameborder="0"></iframe>

BendtheBar 10-05-2013 09:15 PM

Quote:

Originally Posted by Jcleve68 (Post 413958)
Thanks Steve! I hit a HUGE squat PR today (605x3, wraps)

<iframe src="https://www.facebook.com/video/embed?video_id=4830677503986" width="568" height="320" frameborder="0"></iframe>

Congrats!

Have it on Youtube at all?

Jcleve68 10-05-2013 09:17 PM

Nope, sorry...not on youtube. Just facebook.

Jcleve68 10-11-2013 08:12 PM

Week 3
 
Week 3

DAY 15: Saturday - (Squats)
Front Squats: 45x10, 135x8, 185x5, 225x4, 315x1 (PR)
Squats: 405x5, 500x3, 550x2, 605x3 (PR, wraps)
Leg Extensions: x30, x25, x20, 1 drop set
Lying Leg Curls: x30, x25, x20, 1 drop set
Standing Leg Curls: (4x15)
Standing Calf Raises: (4x20)
Leg Extensions: 100 reps (rest pause)
Lying Leg Curls: 50 reps (rest pause)

DAY 16: Sunday
Cardio: Treadmill (30 min., 9 incline, 3.5 speed)


DAY 17: Monday - (Bench)
Bench: 225x5, 275x5, 300x5(PR), 315x4(PR), 335x1(PR)
Slingshot: 315 (5x3)
Floor Press: 225x13
DB Incline: 70x12, 80x12, 90x9
Chest Dips: x14, x12, x12
Iso Lateral Bench Machine: 100 (3x20)
Plate Front Raises: 25x25, x20, x20
Rope Pushdowns: 200 reps (rest pause)
Pec Deck Flys: 100 reps (rest pause)

DAY 18: Tuesday
OFF

DAY 19: Wednesday - (Deadlifts)
Deadlifts (1 in. deficit): 350x5, 440x3, 530x1
Deadlifts (150 bands): 500x1, 500x1, 405x5, 405x3
Stiff-Leg Deadlifts: 255 (3x10)
DB Rows: 50, 65, 65 (3x10)
Underhand Bar Rows: (3x20)
Lat Pulldown: (3x20)
Close-Grip Pulldowns: (4x25)

DAY 20: Thursday - (Traps & Biceps)
Smith-Machine Shrugs: (5x12)
Barbell Curls: (5x12)
Behind-the-Back Smith Machine Shrugs: (5x12)
Barbell Shrugs: (5x12)
Smith-Machine Shrugs: 50 reps
Cardio: Treadmill (30 min., 9 incline, 3.5 speed)

DAY 21: Friday - (Triceps & Shoulders)
Close-Grip Bench: 225x5, 245x5, 275x4 (PR), 285x3 (PR)
Bench (1 in. pause off chest): 225 (3x5)
Overhead DB Extensions: x30, x25, x20
DB Side Raises: x25, x25, x20
Shoulder Press Machine: x30, x22, x20
Reverse Tricep Pushdowns: x30, x22, x20
Face Pulls: x30, x25, x20
Cable Front Raises: (3x20)
Rope Pushdowns: 100 reps (rest pause)
Machine Tricep Dips: 100 reps (rest pause)

Jcleve68 10-15-2013 04:17 PM

Week 4
 
WEEK 4

DAY 22: Saturday - (Squats)
Front Squats: 45x10, 135x5, 185x5, 205x4, 225x5, 275x3 (PR)
Squats: 405x5, 500x3, 550x1, 585x2, 620x3 (PR)
Band Pulls: (4x10)
Pause Squats: 225 (5x5)
Walking DB Lunges: 55 (3x10, each leg)

DAY 23: Sunday
OFF

DAY 24: Monday - (Bench)
Bench: 225x3, 275x3, 300x3, 315x3, 340x1 (PR)
Slingshot: 315x3, 340x3 (PR), 350x3 (PR), 365x2 (PR)
Board Presses: 315x3, 335x3, 350x2 (PR)
Speed Bench: 225x15
Chest Dips: (3x15)
Machine Tricep Dips: 130x30, 150x25, 180x22
Tricep Pushdowns: 100 reps (rest pause)
Plate Front Raises: 25x50
Cardio: Treadmill (30 min., 9 incline, 3.5 speed)

DAY 25: Tuesday
OFF

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BendtheBar 10-15-2013 06:55 PM

Stay strong man.

Jcleve68 10-16-2013 09:55 AM

Thanks Steve! 3 and a half week out from Ironfest! Can't wait!


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