Training Log

[Jcleve68]

Originally Posted by big_swede

Good looking training! And fun to se a powerlifter doing some reps for once!! ;-))

Thanks! first week of high reps killed me, I felt like a little girl lol

[Jcleve68]

DAY 36: Sunday - (Chest & Arms - width)
Incline: (wide) 165, 175, 185, 190 (4x12), 205x10, 210x7, 215x7
Hammer Strength Bench: 117x15, 147x15, 167x12
Incline DB Flys: 35, 40, 45, 50 (4x12)
Flat Cable Flys: 17.5x15, 22.5x12, 22.5x12

Straight Bar Pushdown: 52.5, 57.5, 62.5, 67.5 (4x12)
One-Arm Overhead DB Extension: 20, 20, 25 (3x15)
Reverse Pushdowns: 37.5, 47.5, 52.5 (3x12)
Rope Pushdown: 37.5, 42.5, 47.5 (3x12)

Incline DB Curls: 15, 15, 15 (3x15)
Machine Preacher Curls: 55, 70, 70 (3x15)
Reverse Barbell Curls: 40, 50, 50 (3x12)
Behind-the-Back Wrist Curls: 45, 45, 45 (3x15)

DAY 37: Monday - REST

DAY 38: Tuesday - (Back & Shoulders - width)
Cardio (A.M.): Treadmill (15 incline / 2.0-2.5 speed) - 45 min. / 130 heart rateLat Pulldown: 115 (3x15), 115x12
High Hammer Strength Pulldowns: 70, 80, 90 (3x12)
Seated Wide-Grip Cable Rows: 97.5, 102, 107 (3x12)
Pull Ups: 7, 8, 6

Reverse Pec Deck Flys: 55, 55, 55, 55 (4x15)
DB Side Raises: 25, 30, 35 (3x12)
Hammer Strength Military Press: 90, 100, 110 (3x12)
DB Upright Rows: 30, 35, 40 (3x12)

DAY 39: Wednesday - (Legs - width)
Leg Extensions: 90, 100, 110, 120 (4x20)
Smith-Machine Hack Squats: 295, 315, 315, 315 (4x12)
Front Squats: 135, 135, 135 (3x12)
Leg Press: 450, 540, 630, 720 (4x12)
Barbell Lunges: 95, 95, 95 (3x12, each leg)
Seated Leg Curls: 70, 75, 80, 85 (4x15)
Standing Calf Raises: 115 (4x20)
Seated Calf Raises: 70 (3x25)

[Jcleve68]

DAY 36: Sunday - (Chest & Arms - width)
Incline: (wide) 165, 175, 185, 190 (4x12), 205x10, 210x7, 215x7
Hammer Strength Bench: 117x15, 147x15, 167x12
Incline DB Flys: 35, 40, 45, 50 (4x12)
Flat Cable Flys: 17.5x15, 22.5x12, 22.5x12

Straight Bar Pushdown: 52.5, 57.5, 62.5, 67.5 (4x12)
One-Arm Overhead DB Extension: 20, 20, 25 (3x15)
Reverse Pushdowns: 37.5, 47.5, 52.5 (3x12)
Rope Pushdown: 37.5, 42.5, 47.5 (3x12)

Incline DB Curls: 15, 15, 15 (3x15)
Machine Preacher Curls: 55, 70, 70 (3x15)
Reverse Barbell Curls: 40, 50, 50 (3x12)
Behind-the-Back Wrist Curls: 45, 45, 45 (3x15)

DAY 37: Monday - REST

DAY 38: Tuesday - (Back & Shoulders - width)
Cardio (A.M.): Treadmill (15 incline / 2.0-2.5 speed) - 45 min. / 130 heart rateLat Pulldown: 115 (3x15), 115x12
High Hammer Strength Pulldowns: 70, 80, 90 (3x12)
Seated Wide-Grip Cable Rows: 97.5, 102, 107 (3x12)
Pull Ups: 7, 8, 6

Reverse Pec Deck Flys: 55, 55, 55, 55 (4x15)
DB Side Raises: 25, 30, 35 (3x12)
Hammer Strength Military Press: 90, 100, 110 (3x12)
DB Upright Rows: 30, 35, 40 (3x12)

DAY 39: Wednesday - (Legs - width)
Leg Extensions: 90, 100, 110, 120 (4x20)
Smith-Machine Hack Squats: 295, 315, 315, 315 (4x12)
Front Squats: 135, 135, 135 (3x12)
Leg Press: 450, 540, 630, 720 (4x12)
Barbell Lunges: 95, 95, 95 (3x12, each leg)
Seated Leg Curls: 70, 75, 80, 85 (4x15)
Standing Calf Raises: 115 (4x20)
Seated Calf Raises: 70 (3x25)

DAY 40: Thursday - (Chest & Arms - thickness)
Cardio (A.M.): Treadmill (15 incline / 2.0-2.5 speed) - 45 min. / 130 heart
Bench: 230x8, 240x8, 250x7, 260x5
Incline Hammer Strength: 208x12, 218x12, 228x12, 238x11
Weighted Dips / Push Ups: (25)12/12, (25)11/12, (25)12/12, (25)11/12

Close-Grip Bench: 135, 145, 155, 165 (4x8)
Incline Overhead DB Extensions: 70, 80, 90, 90 (4x8)
Machine Tricep Dips: 200, 210, 220 (3x12)
V-Bar Pushdowns: 47.5, 57.5, 67.5 (3x15)

Bar Curls: 70 (4x8)
Alternating DB Hammer Curls: 30, 35, 40, 40 (4x12)
Cable Curls: 27.5, 37.5, 47.5 (3x12)

DAY 41: Friday - (Back & Shoulders - thickness)
Deadlifts: 225, 275, 295, 315 (4x12)
Rack Pulls: 365x10, 385x6
Underhand Barbell Rows: 185 (4x8)
T-Bar Rows: 135x8, 180x8, 225x8, 225x6
One-Arm DB Rows: 75, 80, 85 (3x8)
Pull Ups: 4, 3

Seated DB Shoulder Press: 60x8, 65x8, 70x8, 75x6
Seated DB Side Raises: 25, 30, 35, 35 (4x10)
Bent-Over DB Rear Delt Flys: 15 (4x12 - 30 sec. rest)
Barbell Shrugs: 185 (4x12)

DAY 42: Saturday - (Legs - thickness)
Cardio (A.M.): Treadmill (15 incline / 2.0-2.5 speed) - 45 min. / 130 heart
Squats: 225, 275, 295, 315, 335 (5x12), 405x10, 455x3
Barbell Lunges: 135 (3x10, each leg)
Leg Extensions: 110, 120, 130, 140 (4x12)
Stiff-Leg Deadlifts: 135 (4x10)
Seated Leg Curls: 90, 100, 105, 110 (4x12)
Seated One-Legged Curls: 40 (4x12)
Standing Smith-Machine Calf Raises: 115 (4x12)

[BendtheBar]

Keep charging hard hombre.

[Jcleve68]

Squat: 405x12 (PR), after 5x12.....Day 46: 224.2 lbs. (down 19.4 lbs)

http://www.facebook.com/josh.clevela...=3481458134345

[BendtheBar]

Crazy squats.

[Jcleve68]

Originally Posted by BendtheBar

Crazy squats.

Thank you! I was def. happy about hitting it for 12 reps!!!

[Jcleve68]

DAY 43: Sunday
Cardio (A.M.): Treadmill (15 incline / 2.0-2.5 speed) - 45 min. / 130 heart

DAY 44: Monday - (Chest & Arms - width)
Incline (wide): 165, 175, 185, 190 (4x12), 205x10, 210x8, 215x8
Hammer Strength Bench: 117x15, 147x15, 167x11
Incline DB Flys: 35, 40, 45, 45 (4x12)
Low Cablecrossovers: 12.5 (3x15)

Straight Bar Pushdowns: 57.5, 62.5, 67.5 (3x12)
One-Arm Overhead DB Extension: 20, 20, 25 (3x15)
Reverse Pushdowns: 37.5, 42.5, 52.5 (3x12)
Rope Pushdowns: 37.5, 42.5, 47.5 (3x12)

Incline DB Curls: 15 (3x15)
Machine Preacher Curls: 55, 70, 70 (3x15)
Reverse DB Curls: 20, 25, 30 (3x12)
Behind-the-Back Wrist Curls: 40 (3x15)

DAY 45: Tuesday - (Back & Shoulders - width)
Cardio (A.M.): Treadmill (15 incline / 2.0-2.5 speed) - 45 min. / 130 heart
Pull Ups: 10, 10, 8
Seated Wide-Grip Cable Rows: 97.5, 107.5, 117.5 (3x12)
High Hammer Strength Rows: 70, 90, 100 (3x12)
Lat Pulldown: 85, 100, 100 (3x15), 115x12

DB Upright Rows: 30, 35, 40 (3x12)
Hammer Strength Shoulder Press: 100x12, 110x12, 115x11
DB Side Raises: 25, 30, 35 (3x12)
DB Rear Delt Flys: 15 (4x15 - 30 sec. rest)

DAY 46: Wednesday - (Legs - thickness)
Squats: 225, 245, 275, 315, 405 (5x12)
Barbell Lunges: 135 (3x12 - each leg)
Leg Extensions: 110, 120, 130, 140 (4x12)
Stiff-Leg Deadlifts: 185 (4x10)
Seated Leg Curls: 90, 100, 110, 115 (4x12)
Seated Single-Legged Curls: 40 (4x12)
Smith-Machine Calf Raises: 165, 185, 205, 205 (4x12)

DAY 47: Thursday

DAY 48: Friday - (Chest & Arms - thickness)
Rest/Pause Bench: 225 (4x8)
Incline Hammer Strength: 208 (4x12)
Chest Dips / Push Ups: 12/12 (4 sets)

Decline Close-Grip Bench: 155, 165, 165, 165 (4x8)
Incline DB Extensions: 75x12, 90 (3x8)
Machine Tricep Dips: 200x12, 210x10, 210x11
V-Bar Pushdowns: 47.5, 57.5, 67.5 (3x15)

Barbell Curls: 75 (4x8)
Alternateing DB Hammer Curls: 30, 35, 40, 45 (4x12)
Cable Curls: 37.5, 47.5, 52.5 (3x12)

DAY 49: Saturday - (Back & Shoulders - thickness)
Cardio (A.M.): Treadmill (15 incline / 2.0-2.5 speed) - 45 min. / 130 heart
Speed Deadlifts: 225, 275, 295, 315 (4x12)
Bent-Over Barbell Rows: 185 (4x8)
T-Bar Rows: 135, 180, 225, 225 (4x8)
One-Arm DB Rows: 70, 75, 80 (3x8)
Pull Ups: 4, 5, 4

Seated DB Shoulder Press: 60, 65, 70 (3x8), 75x7
Seated DB Side Raises: 25, 30, 30, 30 (4x10)
Bent-Over DB Rear Delt Flys: 20, 25, 25, 25 (4x12)
DB Shrugs: 70, 70, 80, 80 (4x12)

[Jcleve68]

Hey guys, this week was a real tough week and tragic. My girlfriends dad suddenly passed away Monday night. It has been a real rough week. I got to the gym when I could, but I made it real short and fast. I'm also down to 221.2 lbs. (lost 22.4 lbs. in 8 weeks so far)

DAY 50: Sunday
Cardio (A.M.): Treadmill (15 incline / 2.0-2.5 speed) - 45 min. / 130 heart rate

DAY 51: Monday - (Chest & Arms - width)
Incline: 165, 175, 185, 195 (4x12), 205x10, 210x8, 215x7
DB Bench: 70x15, 80x15, 90x10
Incline DB Flys: 40 (4x12)
Low Cablecrossovers: 17.5, 22.5, 27.5 (3x15)

Straight Bar Pushdowns: 57.5, 62.5, 67.5, 72.5 (4x12)
One-Arm Overhead DB Extensions: 20, 20, 25 (3x15)
Reverse Pushdowns: 37.5, 42.5, 47.5 (3x12)
Rope Pushdowns: 37.5, 47.5, 52.5 (3x12)

Incline DB Curls: 15, 15, 15 (3x15)
Machine Preacher Curls: 55, 70, 85 (3x15)
Reverse DB Curls: 25, 30, 30 (3x12)
Behind-the-Back Wrist Curls: 45, 45, 45 (3x15)

DAY 52: Tuesday - (Legs)
Squats: 225, 245, 275, 315, 225 (5x12), 225x10, 225x8, 225x6
Barbell Lunges: 115, 115, 115 (3x12, each leg)
Leg Extensions: 110 (4x12)
Stiff-Leg Deadlifts: 135 (4x10)
Seated Leg Curls: 90 (4x12)
Standing Smith Machine Calf Raises: 115 (4x12)

DAY 53: Wednesday
Cardio (A.M.): Treadmill (15 incline / 2.0-2.5 speed) - 45 min. / 130 heart rate

DAY 54: Thursday - (Back & Shoulders)
Cardio (A.M.): Treadmill (15 incline / 2.0-2.5 speed) - 45 min. / 130 heart rate
Pull Ups: 10, 10, 7
DB Shoulder Press: 60x15, 65x15, 70x12

Lat Pulldown: 100x15, 115x15, 130x10
DB Side Raises: 20, 25, 30 (3x12)

High Hammer Strength Pulldowns: 70 (3x15)
DB Rear Delt Flys: 20 (3x12)

Barbell Shrugs: 135 (3x15)
DB Upright Rows: 30 (3x8)
Underhand Barbell Row: 135x20

DAY 55: Friday - (Chest)
Bench: 225 (4x8)
DB Incline: 60x15, 65x15, 65x15, 70x12
Cable Crossovers/Push Ups: 17.5x10/10, 22.5x10/10, 27.5x10/10, 32.5x10/10

DAY 56: Saturday - (Arms)Cardio (A.M.): Treadmill (15 incline / 2.0-2.5 speed) - 45 min. / 130 heart rate
Decline Close-Grip Bench: 185, 205, 225, 225 (4x8)
Overhead DB Extensions: 80 (4x8)
Tricep Dip Machine: 190, 200, 210 (3x12)
V-Bar Pushdowns: 37.5, 47.5, 57.5 (3x15)

DB Curls: 35, 40, 45, 45 (4x8)
DB Hammer Curls: 30, 35, 40, 40 (4x12)
Cable Curls: 32.5, 42.5, 47.5 (3x12)

[BendtheBar]

Merry Christmas!