Training Log

[Jcleve68]

This is my first week starting this workout, will do this for 4 weeks.

DAY 28: Saturday - (Chest & Arms - width)
Incline (wide): 155, 165, 175, 185 (4x12), 205x10, 215x7, 215x6
Hammer Strength Bench: 97x15, 117x15, 147x14
Incline DB Flys: 35, 40, 40, 40 (4x12)
Cable Crossovers: 22.5 (3x15)

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

Incline DB Curls: 15 (3x15)
Machine Preacher Curls: 40, 55, 75 (3x15)
Reverse Barbell Curls: 40 (3x12)
Wrist Curls: 40 (3x15)

DAY 29: Sunday - REST

DAY 30: Monday - (Back & Shoulders - width)
Lat Pulldown: 115x15, 115x15, 115x15, 115x12
High Hammer Strength Pulldowns: 55, 70, 80 (3x12
Seated Wide-Grip Cable Rows: 82, 97, 107 (3x12)
Pull Ups: 7, 6, 5

Reverse Pec Deck Flys: 55 (4x15)
DB Side Raises: 25, 30, 35 (3x12)
Hammer Strength Military Press: 70x12, 100x12, 110x11
DB Upright Rows: 30, 35, 35 (3x12)

DAY 31: Tuesday - (Legs - width)
Cardio (A.M.): Treadmill (15 incline / 2.0-2.5 speed) - 45 min. / 130 heart rate
Leg Extensions: 80, 90, 100, 110 (4x20)
Smith Machine Hack Squats: 295, 315, 315 (3x12)
Front Squats: 95 (3x12)
Leg Press: 450, 540, 630, 700 (4x12)
Barbell Lunges: 95, 115, 115 (3x12, each leg)
Seated Leg Curls: 80, 90, 100, 100 (4x15)
Standing Smith Machine Calf Raises: 95 (4x20, double pump)
Seated Calf Raises: 70 (3x25)

DAY 32: Wednesday - (Chest & Arms - thickness)
Bench: 230x8, 240x8, 250x8, 260x6
Incline Hammer Strength: 188x12, 208x12, 228x10
Weighted Dips / Push Ups: (25)12/12, (25)12/12, (25)12/12, (25)10/12

Decline Close-Grip Bench: 185x8, 185x7, 185x6, 185x6
Incline Skullcrushers: 70 (4x8)
Machine Tricep Dips: 180, 200, 210 (3x12)
V-Bar Pushdowns: 42.5, 52.5, 62.5 (3x15)

Barbell Curls: 75 (4x8)
Alternateing DB Hammer Curls: 30, 35, 40, 40 (4x12)
Behind-the-back Cable Curls: 12.5, 17.5, 17.5 (3x12)

DAY 33: Thursday - REST
Cardio (A.M.): Treadmill (15 incline / 2.0-2.5 speed) - 45 min. / 130 heart rate

DAY 34: Friday - (Back & Shoulders - thickness)
Deadlifts: 225, 275, 295, 315 (4x12), 335x10, 265x8
Barbell Rows: 185, 205, 205, 205 (4x8)
T-Bar Rows: 135x8, 180x8, 225x6, 225x6
One-Arm DB Rows: 70, 80, 85 (3x8)
Pull Ups: 10, 6, 6

Smith Machine Shoulder Press: 135x8, 155x8, 160x8, 170x6
Seated DB Side Raises: 25, 30, 35, 35 (4x10)
Bent-Over DB Rear Delt Flys: 20 (4x12)
Barbell Shrugs: 185 (4x12, hold at top)

DAY 35: Saturday - (Legs - thickness)
Cardio (A.M.): Treadmill (15 incline / 2.0-2.5 speed) - 45 min. / 130 heart rate
Squats: 225, 275, 295, 315, 335 (5x12), 365x10, 375x8, 405x8
Barbell Lunges: 95, 115, 135 (3x12, each leg)
Leg Extensions: 100, 110, 120, 130 (4x12)
Stiff-Leg Deadlifts: 135 (4x10)
Seated Leg Curls: 90, 100, 105, 110 (4x12)
Seated Single-Leg Curls: 40 (4x12)
Seated Calf Raises: 90 (4x12)

[BendtheBar]

When's the next meet?

[Jcleve68]

Originally Posted by BendtheBar

When's the next meet?

There's an APA meet April 20th in FL that I competed in this year and was really looking forward too, but my best friend is getting married the same day and I'm the best-man...so that ones a no go! I'm looking around, but powerliftingwatch.com doesn't have too many meets listed for next year yet.

[EliteDreams]

Damn fine training J.

[Jcleve68]

Originally Posted by EliteDreams

Damn fine training J.

Thanks! Still looking for my first meet of 2013, so I know when to start my powerlifting training, but for now sticking with different types of training while cutting fat!

[BendtheBar]

Originally Posted by Jcleve68

There's an APA meet April 20th in FL that I competed in this year and was really looking forward too, but my best friend is getting married the same day and I'm the best-man...so that ones a no go! I'm looking around, but powerliftingwatch.com doesn't have too many meets listed for next year yet.

Come on up to Iowa

[Jcleve68]

Originally Posted by BendtheBar

Come on up to Iowa

I would love to, but that's a bit far (too expensive). I've competed in 1 meet in FL and TX, and 2 meets in MS, and of course a lot here in LA. Never been any further than those states so far.

[BendtheBar]

I thought I would at least ask in case you win the lottery

[Jcleve68]

Originally Posted by BendtheBar

I thought I would at least ask in case you win the lottery

That would be AMAZING!!! You should consider competing in the 2013 Clash for Cash down here in New Orleans, LA. It's a HUGE Pro/Amt. meet, this year there were a lot of big names (Garrett Griffin, Dan Green, Perry Ellis, Joe Morrow, Richard Hawthorn)

[big_swede]

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