Training Log Archive: nlewiswalls

After a long afternoon nap after getting back from Army/Navy, did a shoulder/biceps workout:

9 x 8 standing barbell shoulder press @ 100 lbs.
Supersetted with
3 x 10 pull-ups
3 x 8 hammer curls @ 40 lbs. (each side)
3 x 10 biceps curls @ 30 lbs. (each side)

3 x 12 lateral raises @ 20 lbs. (each side)
Supersetted with
4, 5, 6 EZ bar curls @ 90+ lbs. (bad form on way up, controlled negatives)

Upper body lift on chest/triceps day:

12, 12, 9, 9, 5, 5 hammer press @ 160 (x2), 180 (x2), 200 (x2) lbs.

3 x 12 french barbell press @ 65 lbs.
Supersetted with
3 x 30 sit-ups

10, 8, 8 french barbell press @ 70, 75, 75 lbs.

3 x 7 dumbbell bench @ 70 lbs. each side

3 x 8 (+4N) triceps rope extensions @ 90 lbs.

2 x 15 SA cable flyes @ 45 lbs. each side

Spinning in Arvin on medium resistance at ~90+ RPMs the whole hour

Did a ring chest workout just to finish up the day:

20 ring push-ups (feet on block)
10 ring flyes (feet on block)
20 ring push-ups (feet on block)
10 ring flyes (feet on block)
20 ring push-ups (feet on block)
10 ring flyes (feet on block)
10 ring flyes (feet on block)

100 total reps in 9:23

Afterwards, worked on some kipping pull-ups

Leg/Back day:

20 air squats (warm-up)
3 x 12 squat (focus on depth) @ 135lbs.

3 x 12 squat @ 185 lbs.
3 x 20 calf raises @ 100 lbs.
Supersetted with
12, 12, 10, 10, 7, 7 CG bent row @ 125+ (x2), 135+ (x2), 155+ (x2) lbs.

8, 8, 6, 6, 4, 4 leg press @ 340 (x2), 380 (x2), 430 (x2) lbs.
Triple-setted with
20, 20, 20, 20, 10, 10 calf press on same machine @ same weight
Triple-setted with
4 x 6 SA dumbbell row @ 80 lbs.

13, 13, 11 leg curls @ 110, 110, 120 lbs.
Supersetted with
3 x 12 side-to-side pull-ups

Upper body lift for shoulders/biceps day (lift days are all mixed up now due to my finger tendon thing):

20 standing barbell shoulder press @ 60 lbs. (warm-up)

6 x 8 standing barbell shoulder press @ 100 lbs.
Supersetted with
12, 12, 10, 10, 6, 6 EZ Bar curls @ 80, 80, 90, 90, 100, 100 lbs.

10, 12, 12 standing SA dumbbell shoulder press @ 40 lbs. each side
Supersetted with
3 x 8 hammer curls @ 40 lbs. each side

3 x 12 lateral raises (strict form) @ 20 lbs. each side
Supersetted with
12, 10, 10 SA supported curls @ 25, 30, 30 lbs. each side

2 x 8 standing barbell shoulder press @ 100 lbs.

Upper body lift for chest/triceps/core day:

12, 12, 10, 8, 5, 5 hammer bench @ 160, 160, 180, 195, 210, 210 lbs.
Supersetted with
3 x 20 leg levers
3 x 40 sec. side bridges each side

3 x 15 incline dumbbell flyes @ 30 lbs. each side

3 x 5 dumbbell bench press @ 75 lbs. each side
Supersetted with
3 x 20 knees to chest

15, 15, 8, 9 barbell french press @ 60, 60, 70, 70 lbs.

3 x 10 SA dumbbell supine triceps ext. @ 25 lbs. each side

2 x 10 SA dumbbell triceps ext. @ 20 lbs. each side

50 CG bench press @ 45 lbs.