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Old 12-20-2013, 07:05 PM   #1
Jcleve68
Jcleve68
10 weeks out!!!!!
Josh Cleveland
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Post APA Lifting for a Miracle 2014 Training Log

WEEK 1

DAY 1: Saturday - (Squats)
Squats: 350 (10x10) - (50% of 700) - all RAW w/o wraps/sleeves
Seated Leg Curls: 50 (4x25)
Leg Extensions: 50 (4x25)
Seated Calf Raises: 50 (4x25)

DAY 2: Sunday - (Bench)
Bench: 185 (10x10) - (50% of 370)
Smith-Machine Shrugs: (5x25)
Rope Pushdowns: (5x25)
Rear Delt Machine Flys: (4x20)
Incline DB Flys: 25, 30, 35, 40 (4x10)
V-bar Pushdowns: 1x200 (rest pause)
Cardio: Treadmill (30 min.)

DAY 3: Monday - (Back)
Smith-Machine Stiff-Leg Deadlift: (10x10)
Smith-Machine Barbell Rows: (10x10)
Lat Pulldowns: 100 (5x12)
Standing Cable Rows: 1x100 (rest pause)

DAY 4: Tuesday

DAY 5: Wednesday - (Shoulders)
Incline: 135 (10x10)
DB Shoulder Press: 30, 35, 40 (3x20)
Smith-Machine Shrugs: (5x25)
Plate Front Raises: 25 (5x12)
DB Rear Delt Flys: (3x15)
DB Side Raises: (3x15)
Cardio: Treadmill (30 min.)

DAY 6: Thursday - (Arms)
V-bar Pushdowns: 1x100 (rest pause)
Machine Preacher Curls: 1x100 (rest pause)
Decline Close-Grip Bench: 155 (4x10)
DB Curls: 25, 30, 35, 40 (4x10)
Preacher Curls: 65x20, 75 (3x12)
Reverse Tricep Pushdowns: 32x20, 37, 42, 47 (3x12)
Cable Curls: (3x20, no rest)
Machine Tricep Dips: (3x20, no rest)
Cardio: Treadmill (30 min.)

DAY 7: Friday
__________________
Josh Cleveland Meet PR's:
Squat: 661.4
Bench: 347.2
Deadlift: 650.4
Total: 1,659 lbs.
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