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Old 09-26-2013, 08:02 PM   #1
Jcleve68
Jcleve68
10 weeks out!!!!!
Josh Cleveland
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Join Date: Aug 2012
Location: LaPlace, LA
Posts: 255
Training Type: Powerlifting
Fav Exercise: Squats!
Reputation: 11306
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Thumbs up 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
__________________
Josh Cleveland Meet PR's:
Squat: 661.4
Bench: 347.2
Deadlift: 650.4
Total: 1,659 lbs.
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