Josh Cleveland Training Log: APA Frisco Classic, April 13th
 

WEEK 1

DAY 1: Saturday - (Squats)
Squat: 405x5, 425x5, 455x4, 455x5 (RAW), 500x3 (sleeves), 225x30
Leg Press: 435, 535, 625, 675 (4x12)
Leg Extensions: 90, 100, 110, 120 (4x12)
Barbell Lunges: 100, 100, 100 (3x15, each leg)
Stiff-Leg Deadlifts: 185, 225, 225, 225 (4x12)
Seated Leg Curls: 80, 80, 80, 80 (4x20)
Standing Calf Raises: 100, 100, 100, 100 (4x25)

DAY 2: Sunday
Cardio (A.M.): Treadmill - 30 min. (15 incline, 2.2-2.4 speed) - 130 heart rate

DAY 3: Monday - (Bench)
Bench: 225x5, 245x5, 255x5, 260x4, 260x4, 215x11
DB Incline: 60, 65, 75, 80 (4x12)
Incline DB Flys: 30, 35, 40 (3x15)
Weighted Chest Dips: 25x14, 35x6, 35x10, 45x7

DAY 4: Tuesday - (Deadlifts)
Cardio (A.M.): Treadmill - 30 min. (15 incline, 2.2-2.4 speed) - 130 heart rate
Deadlifts: 365x5, 405x5, 405x5, 405x5, 405x5, 315x12
Underhand Lat Pulldown: 100, 115, 130, 130 (4x12)
Bent-Over Barbell Rows: 135, 155, 165, 185 (4x12)
One-Arm DB Rows: 50, 55, 60, 60 (4x12)
Hyperextensions: (4x12)

DAY 5: Wednesday - (Shoulders)
Seated Barbell Shoulder Press: 115, 125, 130, 135 (4x12), 140x9, 100x20
Seated DB Side Raises: 20, 25, 30, 30 (4x12)
DB Front Raises: 15, 20, 30, 30 (4x12)
Bent-Over DB Rear Delt Flys: 20, 25, 25, 25 (4x12)
Behind-the-Back Barbell Shrugs: 100, 100, 100, 100 (4x15)

DAY 6: Thursday - (Arms)
Cardio (A.M.): Treadmill - 30 min. (15 incline, 2.2-2.4 speed) - 130 heart rate
Decline Close-Grip Bench: 185x8, 205x8, 225x8, 235x6
Incline Skullcrushers: 60, 60, 60, 60 (4x12)
Overhead DB Extensions: 60, 60, 60, 60 (4x12)
Weighted Bench Dips: 45, 90, 135, 135 (4x12)

Barbell Curls: 65, 65, 65, 65 (4x12)
Preacher Curls: 60, 60, 60, 60 (4x12)
DB Hammer Curls: 30, 35, 40, 30 (4x12)
Behind-the-Back Wrist Curls: 45, 45, 45, 45 (4x25)

DAY 7: Friday - REST

Very strong, dude. We're around the same weight class, will be cool to follow.

Strong squatting.

Thanks guys, going to be in Alabama this weekend with family for cousins wedding. But still gotta stick to business...meeting with someone Saturday morning to SQUAT!!!!!

Squatting on a road trip. Awesome.

Crush it, then let out the legs on your tux! :)

Squat!

Squat: 505x6 (sleeves) PR!!!!!
 

Saturday morning Squats in Alabama!!!!!

Squats: 315x6, 365x6, 285x6, 405x6, 425x6, 455x7 (RAW), 505x6 (SLEEVES), 315x20 (RAW)
Leg Press: 270, 360, 450, 500 (4x20)
Lunges / Leg Extensions: 45 / 80 (4x12/4x12)
Seated Leg Curls: 60x30, 70x30, 80x30, 90x25

Huge work, and nice 20 repper.

Thanks Steve! Big goals for April 13th!!!!!

Excellent lifting