Training Log Archive: nlewiswalls

Back/Triceps Day @ Smith Gym:

7/7/7/7 reverse barbell rows @ 185/185/185/185 lbs.
15/15/15 barbell rows @ 135/135/135 lbs.
15/15/15 WG lat pull-downs @ 120/120/120 lbs.
11/11/11 iso cable rows @ 50/50/50 lbs. (each side)
20/20 lower back ext. @ BW
10/10/8/8/8 DB overhead triceps ext. @ 75/75/80/80/80 lbs.
10/10/14 rope overhead cable triceps ext. @ 50/50/42.5 lbs.
15/15/15 SA cable triceps ext. @ 20/20/20 lbs. (each side)
11/15 SA DB skullcrushers @ 25/20 lbs. (each side)
10/10 CG smith machine bench @ 110/110 lbs.
5/5/5/5 front squat @ 135/135/135/135 lbs.

Bro workout with the selectable dumbbells @ my house:

18/14/9/11/16 DB curls @ 25/35/45/40/30 lbs. (each side)
15/15/13/14 reverse DB curls @ 20/20/25/25 lbs. (each side)
13/13/12/12/10 DB hammer curls @ 30/30/35/35/40 lbs. (each side)
15/15/15 SA DB wrist curls @ 40/40/40 lbs. (each side)
14/11 SA DB reverse wrist curls @ 15/20 lbs. (each side)
17/17/15/8 SA DB hanging concentration curls @ 20/20/25/35 lbs. (each side)

Chest/Core Day @ Smith Gym:

5/5/5/5/5 bench press @ 205/205/205/205/205 lbs.
20/20/20/20/20 incline sit-ups @ BW
8/6/6/6/5 incline smith bench @ 150/160/160/160/170 lbs.
25/25/25 knee tuck crunches @ BW
7/7/13 decline iso hammer bench @ 135/135/115 lbs. (each side)
15/15 low-to-high cable crossovers @ 15/15 lbs. (each side)
16/16 high-to-low cable crossovers @ 25/25 lbs. (each side)

Planks/Bridges:
1:00 L side
1:00 R side (45 sec. rest)
1:00 L side
1:00 R side (45 sec. rest)
1:00 L side
1:00 R side

Back/Triceps Day @ Natcher Gym:

12/12/10/7/7/7 reverse barbell rows @ 165/165/175/185/185/185 lbs.
10/10/10 lat pull-downs @ 160/160/160 lbs.
12/12/10 iso cable rows @ 50/50/60 lbs. (each side)
10/10/10 lower back ext. @ 35/35/35 lbs. (plate @ forehead)
10/10/8/8 DB overhead triceps ext. @ 75/75/80/80 lbs.
11/11/11 rope overhead cable triceps ext. @ 50/50/50 lbs.
9/9/10 bar cable triceps ext. @ 65/65/65 lbs.
11/11/11 SA cable triceps ext. @ 20/20/20 lbs. (each side)
11/15 SA no grip cable triceps ext. @ 15/10 lbs. (each side)
12/12/12 barbell shrugs @ 225/225/225 lbs.

Chest/Biceps/Forearms Day @ Natcher Gym:

15/8/8/8/6/6 iso hammer incline bench @ 90/110/110/110/115/120 lbs. (each side)
7/7/7 decline bench @ 205/205/205 lbs.
8/8/7/7 incline smith bench @ 150/150/160/160 lbs.
16/16 cable crossovers @ 25/25 lbs. (each side)
7/7/7/15/15 EZ bar curls @ 95/95/95/65/65 lbs.
9/9/12 reverse EZ bar curls @ 65/65/55 lbs.
9/9/9 cable rope curls @ 50/50/50 lbs.
10/10/13 SA cable curls @ 20/20/15 lbs. (each side)
9/9 three-finger pull-ups @ BW