Training Log Archive: nlewiswalls

5-5-5-5-5 seated barbell shoulder press @ 135 lbs.

6-6-8 hammer iso shoulder press @ 80 lbs. (each side)
Supersetted with
15-15-5-5 V-bar cable triceps ext. @ 62.5, 62.5, 82.5, 82.5 lbs.

9-9-9-9 EZ bar french press @ 65 lbs.
Supersetted with
5-5-5 3-way standing DB raises @ 15 lbs. (each side)

9-9-9 rope cable triceps ext. @ 42.5 lbs.
Supersetted with
3-3(left F)-2 SA standing DB shoulder press @ 65 lbs. (each side)

12-12-12 rear delt machine @ 85 lbs.

6-8-12-18 SA cable triceps ext. @ 35, 30, 35, 20 lbs. (each side)

5-5-5-5-10-10 bent CG row @ 130, 130, 130, 130, 105, 105 lbs.

3-3-3 SA DB rows @ 110 lbs. (each side)
Supersetted with
5-5-5-14-14 barbell curls @ 95, 95, 95, 65, 65 lbs.

10-10-10 lat pull-downs @ 160 lbs.
Supersetted with
6-6-6 SA hammer DB curls @ 45 lbs. (each side)

5-5-5 CG lat-pull-downs @ 205 lbs.

6-8-12-15 SA cable curls @ 37.5, 32.5, 27.5, 22.5 lbs. (each side)

15-15 reverse grip wide machine row @ 115 lbs.

5-5 SA seated cable row @ 67.5 lbs. (each side)

20-20 reverse barbell curls @ 45 lbs.

Just a quick run after I lifted to loosen up.

4-4-4-4-15 incline bench @ 185, 185, 185, 185, 135 lbs.

5-4-4-3-3 incline hammer bench @ 200, 220, 220, 230, 230 lbs.

7-7-7-7 DB bench @ 75 lbs. (each side)

15-12-8-7-7 machine flyes @ 175, 190, 205, 220, 220 lbs.

15-15 decline bench @ 135 lbs.

6-6 hammer decline bench @ 180 lbs.

5.04 miles /175 calories on the LifeCycle at a medium intensity...not bad for just 15 minutes...kept the RPMs in the low 100s

10-10-7-4-3-2 front squats @ 135, 135, 155, 175, 185, 195 lbs.

8-8-7-6-5-4 stiff-legged deadlifts @ 225, 225, 245, 265, 285, 305 lbs.

6-6-6 rear barbell lunges @ 135 lbs. (each leg)

18-18-15-12 seated machine leg curls @ 115, 115, 130, 145 lbs.
Supersetted with
10-10-10 calf raises (on leg press) @ 550 lbs.

20-17-12-8-8 machine leg ext. @ 100, 115, 130, 145, 145 lbs.

8-8-8-7-6 seated barbell shoulder press @ 115, 115, 115, 125, 135 lbs.

12-12-6-6-6-6 hammer dips @ 180, 180, 230, 230, 250, 250 lbs.
Supersetted with
4-4-4 SA overhead DB shoulder press @ 60 lbs. (each side)

15-12-10-8 V-bar cable triceps ext. @ 62.5, 57.5, 72.5, 77.5 lbs.
Supersetted with
12-12-12 standing hammer shrugs @ 200 lbs.

7-7-7 3-way DB shoulder raises @ 15 lbs. (each side)

15-15 SA overhead DB triceps ext. @ 20 lbs. (each side)

8-8-8 incline bench front barbell raises @ 45 lbs.

8-12-12-16 SA cable triceps ext. @ 32.5, 27.5, 27.5, 22.5 lbs. (each side)