Training Log Archive: nlewiswalls

Shoulders Day @ Tash Guzar:

5/5/5/5/5/5/5 barbell shoulder press @ 115/115/115/115/130/130/130 lbs.
15/15/15 SA DB lateral raises @ 20/20/20 lbs. (each side)
12/12/12 SA DB rotators @ 15/15/15 lbs. (each side)
10/10/10 SA rear delt cable flyes @ 20/20/20 lbs. (each side)
15/15/15 SA cable front raises @ 20/20/20 lbs. (each side)

Back/Triceps Day @ Voelke Gym:

7/5/5/5/5/5 reverse barbell row @ 185/195/195/195/205/205 lbs.
10/10/10/9/9 overhead DB triceps ext. @ 75/75/75/80/80 lbs.
15/10/10/6 CG cable row @ 150/165/165/180 lbs.
15/12/12/12 SA cable triceps ext. @ 50/60/60/60 lbs. (each side)
6/6/6 SA DB row @ 100/100/100 lbs. (each side)
11/11/16 SA DB skullcrushers @ 30/30/25 lbs. (each side)
16/16 WG lat pull-downs @ 135/135 lbs.
13/13/13 CG smith bench @ 155/155/155 lbs.
8/8/8 WG chin-ups @ BW

Chest/Biceps/Forearms Day @ Voelke Gym...forgot the sets/reps

Leg/Triceps Day @ Voelke Gym:

5/5/5/5/5/5 SL barbell lunges @ 135/145/155/165/175/175 lbs. (each side)
5/5/5/5/5 leg press @ 670/690/720/740/740 lbs.
5/5/5/5/5 barbell shrugs @ 275/275/285/285/285 lbs.
15/13/11/11 smith machine calf raises @ +155/175/195/195 lbs.
8/8/8 machine lying leg curls @ 150/150/150 lbs.
15/15/15 WG upright barbell rows @ 75/75/75 lbs.
18/18 SL machine leg extensions @ 30/30 lbs. (each side)