Training Log Archive: nlewiswalls

Leg Day @ Voelke Gym:

5/5/5/5 front squat @ 155/165/165/165 lbs.
5/5/5/5 stiff-legged deadlift @ 275/275/275/275 lbs.
5/5/5/5 barbell rear lunge @ 135/135/135/155 lbs. (each side)
12/12/12/5/5 lying machine leg curls @ 120/120/120/150/165 lbs.
10/10/10 single leg calf raise full ROM @ BW (each side)
8/8/8 strict neutral grip chin-ups @ BW

Back/Triceps Day @ Voelke Gym:

20/15/10 CG cable row @ 120/135/150 lbs.
10/10/12 low-to-high cable row @ 105/105/105 lbs.
8/8/8 overhead DB triceps ext. @ 80/80/80 lbs.
5/5/5/5/5 reverse lat pull-down @ 180/195/210/210/210 lbs.
8/8/8/8 weighted dips @ +35/45/55/65 lbs. (plate on belt)
5/5/5 barbell rows @ 185/185/185 lbs.
23/23/23 CG smith bench @ 105/105/105 lbs.
8/8/8/8/6 barbell shrugs @ 225/225/245/265/285 lbs.
12/12 WG lat pull-down @ 135/135 lbs.
20/20/18 SA cable triceps ext. @ 40/40/50 lbs. (each side)
11/11/11 rope cable triceps ext. @ 80/80/80 lbs.
12/12 supine bar rows @ BW

Chest/Biceps/Forearms Day @ Voelke Gym:

6/5/5/5/5 incline smith bench @ 175/185/185/185/185 lbs.
5/5/5/5/5 decline bench @ 205/205/205/215/225 lbs.
15/13/11 hammer DB curls @ 30/35/40 lbs. (each side)
8/8/8/8 EZ bar curls @ 85/85/85/85 lbs.
12/12/12 DB flyes @ 50/50/50 lbs. (each side)
15/12/8 SA DB full extension curls supported @ 30/35/40 lbs. (each side)
8/8/8 DB incline bench @ 70/70/70 lbs. (each side)
15/15 SA DB wrist curls @ 35/35 lbs. (each side)
20/20 SA DB reverse wrist curls @ 15/15 lbs. (each side)
18/18 SA cable curls @ 30/30 lbs. (each side)

Chest/Biceps/Forearms Day @ Voelke Gym:

11/5(F)/4/4(F) bench press @ 185/205/205/205 lbs.
8/8/8/16 barbell curls @ 95/95/95/75 lbs.
14/9/6 incline smith bench @ 165/175/185 lbs.
13/11/3(F)/10/10 decline smith bench @ 195/215/285/215/215 lbs.
8/8/8/8/8 SA DB concentration curls @ 40/40/40/40/40 lbs. (each side)
10/10/10 reverse EZ bar curls @ 65/65/65 lbs.
8/5 SA incline smith bench @ 65/75 lbs. (each side)
16/16 SA cable curls @ 30/30 lbs. (each side)
12/12 SA bent standing cable flyes @ 50/50 lbs. (each side)
16/16 SA DB wrist curls @ 40/40 lbs. (each side)