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Old 05-10-2014, 07:08 PM   #1
Likethebaldwin
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Default Alec's log.

Gonna give this log thing a shot. Any feedback is, as always, appreciated.

Here's my chest and leg workouts so far this week.

Bench Press:

8x160
6x160
5x160
4x160

DB Incline:

8x120
8x120
8x120 (hit my rep goal, upping the weight next week)
10x100

Pec Deck
12x100
10x105
10x105
10x105

Biceps

Ez Curls
12x45
10x45
7x45

Single Arm DB Curls
12x15
10x15
10x15

Incline DB Curls
8 x 15
8 x 15
5 x 20


Legs

Squats
8x155
7x165
5x170
5x170

Leg Press
8x385
6x405
8x405
8x405

Leg Ext
12x115
12x115
10x115

Seated Leg Curls
12x95
8x95
6x95

Standing Barbell Calf Raises
25x105
20x135
20x135


I really want to add reps to my squat and bench next week.
I'll post shoulders and back next.
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Old 05-11-2014, 11:39 AM   #2
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Good work. Will be following along. Smash your goals.
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Old 05-12-2014, 09:36 AM   #3
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will be following. great start. just keep the food going and train with intensity and you will get to where you want to be.
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Old 05-14-2014, 01:06 AM   #4
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Default Shoulders and Back.

Alright ya'll here are my numbers for shoulders and back.

Shoulders and triceps went well for me this week, added reps on most exercises and will be adding weight next week. Also hit a pr on my DB press.

Seated DB Press
10 X 90
10 X 100 - I was only able to do 6 last time I attempted this.
8 X 100
6 X 100

Upright Row
10 X 42.5
10 X 42.5
8 X 42.5
7 X 42.5

Lateral Raises
12 X 15
10 X 15
9 X 15

Close Grip Bench Press
12 X 95
10 X 105
10 X 105

Weighted Dips
10 X 35
10 X 40
11 X 40

Skull Crushers
12 X 30
10 X 35
8 X 35



Back wasn't great for me, I got nauseous half way through my dead lifts for some reason. It totally sapped my strength for the rest of my workout. I also video taped my dl today, and my lower back seems to be rounding, time to get back to the drawing board as far as my form is concerned.

Weighted Neutral Grip Pull Ups (definitely added some reps here)
8 X BW
7 X 10
6 X 10
6 X 10

Dead Lifts (this is where the nausea hit for some reason)
8 X 175
6 X 185
6 X 185 (this really sucked because I hit 190 for 6 last week)

Barbell Rows
10 X 95
10 X 105
8 X 105
8 X 105

DB Rows
10 X 35
8 X 35
10 X 35
8 X 35

Face Pulls
12 X 25
12 X 25
12 X 25

DB Shrugs
20 X 20
20 X 25
15 X 30

I'll be adding weight to most of these next week.
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Old 06-13-2014, 04:48 AM   #5
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Default Long overdue update on my log.

Here's the first 3 weeks of workouts in my five week cycle based on Johnny Candito's 6 week upper/lower program. (yes, its probably overly complicated, but it has the three main lifts and its fun!)



Week 1


Lower Body:

Squats:
160 X 6
160 X 6
160 X 6
160 X 6

DL:
170 X 6
170 X 6

Leg Ext:
110 X 12
110 X 12
110 X 12

Box Jumps:
3 sets of 4

Bicycle Crunches:
3 sets of AMAP

Upper Body:

Bench:
100 X 10
145 X 10
155 X 8
160 X 6

BB Row:
95 X 10
95 X 10
105 X 8
105 X 8

DB OHP:
35 X 12
40 X 12
45 X 9
45 X 8

Body Weight Pull Ups:
12
12
9
8

Cable Flies:
45 X 12
45 X 12
45 X 10

EZ Curl:
40 X 13
40 X 12
40 X 9

Upper Body:


Bench
105X10
140X10
155X8
160X6

Barbell Row:
100 X 10
105 X 10
110 X 8
110X6

Body Weight Pull Ups:
12
12
10
8

DB OHP:
40 X 12
40X 12
45 X 10
45 x 8

Cable Pec Flies:
45 X 12
45 X 10
45 X 10

Ez Bar Curls:
45 X 12
45 X 10
45 X 9


Lower Body:

Squats:
140 X 8
140 X 8
140 X 8
140 X 8

DL:
145 X 8
145 X 8

Single Leg Leg Press:
135 X 8
135 X 6
135 X 8

Box Jumps:
3 sets of 4

Bicycle Crunches
3 sets of AMAP



Upper Body:

Bench:
160 X 11 PR!


BB Row:
115 X 10
115 X 10
115 X 8
125 X 6

DB OHP Press:
45 X 12
45 X 12
45 X 10
45 X 8

Body Weight Pull Ups:
12
12
10
6

Cable Flies:
45 X 12
45 X 12
45 X 10


Week 2 (finished working out the kinks in my exercise selection at this point)

Lower Body

Squats:
160 X 8

165 X 3 (less then one minute rest between sets)
165 X 3
165 X 3
165 X 3
165 X 3

Paused DL:
135 X 8
135 X 8

Single Leg Leg Press:
135 X 8
135 X 8
135 X 8

Walking Lunges:
BW X 12
BW X 12

Upper Body

Bench:
150 X 10
160 X 8
170 X 8

BB Row:
115 X 10
115 X 8
125 X 8

DB Incline:
55 X 9
55 X 8

Weighted Pull Ups:
10 X 8
10 X 7
15 X 5

DB OHP
45 X 10
45 X 8
50 X 6

DB Curl:
20 X 10
20 X 8
20 X 8

Face Pulls:
12 X 25
12 X 25
12 X 25

Lower

Squat:
165 X 7

160 X 3 ( less than one minute rest between sets)
160 X 3
160 X 3
160 X 3
160 X 3

Paused DL:
135 X 8
135 X 8

Single Leg Leg Press:
135 X 9
135 X 10
135 X 8

Walking Lunges:
BW X 12
BW X 12

Upper

Bench:
150 X 10
160 X 8
170 X 8

BB Row:
115 X 10
115 X 8
125 X 8

Cable Flies:
45 X 12
45 X 12
40 X 10

DB OHP:
45 X 12
45 X 11
45 X 10

Weighted Pull Ups:
10 X 8
10 X 8
15 X 6

DB Curls:
Forgot to write these down.

Upper

Bench
165 X 10

BB Row:
115 X 10
115 X 8
115 X 8

DB Inlcine:
55 X 10
55 X 9

Weighted Pull Ups:
10 X 8
10 X 8
10 X 6

DB OHP:
45 X 12
45 X 10
45 X 10

DB Curls:
20 X 12
20 X 12
20 X 10

Face Pulls:
25 X 12
25 X 12
25 X 12

Week 3

Lower: (skipped deads due to back pain)
Squat:
175 X 4
175 X 5
175 X 4

Single Leg Leg Press:
135 X 9
135 X 10
135 X 8

Hamstring Curl:
95 X 10
95 X 10
95 X 8

Bicycle Crunches:
3 sets of AMAP

Upper

Bench
175 X 6
175 X 5
175 X 6

BB Row:
125 X 6
125 X 6
125 X 6

DB Incline:
55 X 10
55 X 10

DB OHP:
100 X 10
100 X 8
100 X 6

Weighted Pull Ups:
15 X 6
15 X 6
25 X 4

DB Curls:
20 X 11
20 X 10
20 X 9

Face Pulls:
30 X 12
30 X 12
30 X 12

Lower:

Squats:
180 X 4

Single Leg Leg Press:
135 X 9
135 X 9
135 X 8
115 X 10

Hamstring Curl:
95 X 12
95 X 10
95 X 10

Upper

Bench:
185 X 4
185 X 4
185 X 4

BB Row:
125 X 6
125 X 6
125 X 6

DB Incline:
60 X 11
60 X 9

Weighted Pull Ups:
15 X 6
15 X 6
15 X 6

Skipped DB Curls and Face Pulls due to time contraints.

That's it for the first few weeks.

After resting and doing mobility work, I plan to lighten the squats this upcoming week, and see how they feel. I'll post up week four at the end of this week.
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Last edited by Likethebaldwin; 06-13-2014 at 12:41 PM.
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Old 06-13-2014, 09:36 AM   #6
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Quote:
Originally Posted by Likethebaldwin View Post
Here's the first 3 weeks of workouts in my five week cycle based on Johnny Candito's 6 week upper/lower program. (yes, its probably overly complicated, but it has the three main lifts and its fun!)



Week 1


Lower Body:

Squats:
160 X 6
160 X 6
160 X 6
160 X 6

DL:
170 X 6
170 X 6

Leg Ext:
110 X 12
110 X 12
110 X 12

Box Jumps:
3 sets of 4

Bicycle Crunches:
3 sets of AMAP

Upper Body:

Bench:
100 X 10
145 X 10
155 X 8
160 X 6

BB Row:
95 X 10
95 X 10
105 X 8
105 X 8

DB OHP:
70 X 12
80 X 12
90 X 9
90 X 8

Body Weight Pull Ups:
12
12
9
8

Cable Flies:
45 X 12
45 X 12
45 X 10

EZ Curl:
40 X 13
40 X 12
40 X 9

Upper Body:


Bench
105X10
140X10
155X8
160X6

Barbell Row:
100 X 10
105 X 10
110 X 8
110X6

Body Weight Pull Ups:
12
12
10
8

DB OHP:
80 X 12
80X 12
90 X 10
90 x 8

Cable Pec Flies:
45 X 12
45 X 10
45 X 10

Ez Bar Curls:
45 X 12
45 X 10
45 X 9


Lower Body:

Squats:
140 X 8
140 X 8
140 X 8
140 X 8

DL:
145 X 8
145 X 8

Single Leg Leg Press:
135 X 8
135 X 6
135 X 8

Box Jumps:
3 sets of 4

Bicycle Crunches
3 sets of AMAP



Upper Body:

Bench:
160 X 11 PR!


BB Row:
115 X 10
115 X 10
115 X 8
125 X 6

DB OHP Press:
90 X 12
90 X 12
90 X 10
90 X 8

Body Weight Pull Ups:
12
12
10
6

Cable Flies:
45 X 12
45 X 12
45 X 10


Week 2 (finished working out the kinks in my exercise selection at this point)

Lower Body

Squats:
160 X 8

165 X 3 (less then one minute rest between sets)
165 X 3
165 X 3
165 X 3
165 X 3

Paused DL:
135 X 8
135 X 8

Single Leg Leg Press:
135 X 8
135 X 8
135 X 8

Walking Lunges:
BW X 12
BW X 12

Upper Body

Bench:
150 X 10
160 X 8
170 X 8

BB Row:
115 X 10
115 X 8
125 X 8

DB Incline:
110 X 9
110 X 8

Weighted Pull Ups:
10 X 8
10 X 7
15 X 5

DB OHP
90 X 10
90 X 8
100 X 6

DB Curl:
20 X 10
20 X 8
20 X 8

Face Pulls:
12 X 25
12 X 25
12 X 25

Lower

Squat:
165 X 7

160 X 3 ( less than one minute rest between sets)
160 X 3
160 X 3
160 X 3
160 X 3

Paused DL:
135 X 8
135 X 8

Single Leg Leg Press:
135 X 9
135 X 10
135 X 8

Walking Lunges:
BW X 12
BW X 12

Upper

Bench:
150 X 10
160 X 8
170 X 8

BB Row:
115 X 10
115 X 8
125 X 8

Cable Flies:
45 X 12
45 X 12
40 X 10

DB OHP:
90 X 12
90 X 11
90 X 10

Weighted Pull Ups:
10 X 8
10 X 8
15 X 6

DB Curls:
Forgot to write these down.

Upper

Bench
165 X 10

BB Row:
115 X 10
115 X 8
115 X 8

DB Inlcine:
110 X 10
110 X 9

Weighted Pull Ups:
10 X 8
10 X 8
10 X 6

DB OHP:
90 X 12
90 X 10
90 X 10

DB Curls:
20 X 12
20 X 12
20 X 10

Face Pulls:
25 X 12
25 X 12
25 X 12

Week 3

Lower: (skipped deads due to back pain)
Squat:
175 X 4
175 X 5
175 X 4

Single Leg Leg Press:
135 X 9
135 X 10
135 X 8

Hamstring Curl:
95 X 10
95 X 10
95 X 8

Bicycle Crunches:
3 sets of AMAP

Upper

Bench
175 X 6
175 X 5
175 X 6

BB Row:
125 X 6
125 X 6
125 X 6

DB Incline:
110 X 10
110 X 10

DB OHP:
100 X 10
100 X 8
100 X 6

Weighted Pull Ups:
15 X 6
15 X 6
25 X 4

DB Curls:
20 X 11
20 X 10
20 X 9

Face Pulls:
30 X 12
30 X 12
30 X 12

Lower:

Squats:
180 X 4

Single Leg Leg Press:
135 X 9
135 X 9
135 X 8
115 X 10

Hamstring Curl:
95 X 12
95 X 10
95 X 10

Upper

Bench:
185 X 4
185 X 4
185 X 4

BB Row:
125 X 6
125 X 6
125 X 6

DB Incline:
120 X 11
120 X 9

Weighted Pull Ups:
15 X 6
15 X 6
15 X 6

Skipped DB Curls and Face Pulls due to time contraints.

That's it for the first few weeks.

After resting and doing mobility work, I plan to lighten the squats this upcoming week, and see how they feel. I'll post up week four at the end of this week.

thanks for the week snap shot. lifts look great! hows the food intake? just making sure you are getting in enough food for recovery.

lifts are looking great though, keep it up
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Old 06-13-2014, 09:44 AM   #7
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100 lbs seated DB presses...thats pretty impressive...I cant come close to that!
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Old 06-13-2014, 10:58 AM   #8
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Awesome work in here, Alec.

Keep it up
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Old 06-13-2014, 11:02 AM   #9
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Hm. Are you adding the weight of both dumbbells together, for DB OHP and DB incline bench?

Just curious. It's traditional to log it as just the weight of one of them, and that's some crazy weights relative to other lifts, is why I was even wondering.
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Old 06-13-2014, 12:38 PM   #10
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Quote:
thanks for the week snap shot. lifts look great! hows the food intake? just making sure you are getting in enough food for recovery.

lifts are looking great though, keep it up
Thanks man, I'm eating about 3300 - 3500 Calories a day atm.

Quote:
100 lbs seated DB presses...thats pretty impressive...I cant come close to that!
That would be because they are 50's, oops

Quote:
Awesome work in here, Alec.

Keep it up
Thanks Linden.


Quote:
It's traditional to log it as just the weight of one of them

Thanks for the heads up on this Dray, I'll edit it to reflect that.
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