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GregK
12-15-08, 7:54 pm
Monday December 15, 2008

Incline barbell press:

225x10, 245x8, 245x7, 225x10

Flat dumbbell press feet up on bench, full range of motion:

100's x10, 100's x10, 110's x 8, 110's x8, 90's x12

Decline barbell bench:
275x10, 295x8, 275 x 7 paused...getting tired

Dips, weighted:

3 sets of 10 with one 45 plate, really tired at this point

Cable fly's, standing:
3 sets of 10

Incline dumbbell fly's:
50's x10, 50's x10, 50's x10

Pec deck, air pressure machine:
3 sets of 10

GregK
12-15-08, 7:58 pm
Highlights from last week's training (12/7-12/12)

12/8

Deadlifts with just a belt, pausing on the floor between each rep:

500x 8, 500 x8, 500 x 8

pretty easy, third set was tired from doing so many reps

12/10

narrow stance, deep squats with just a belt:
315 x15, 315x 15, 315 x15....these were killer

straight legged deadlifts on top of 25pd plates:
315x10
365 x8
365 x8

not too sure how i pulled these off after a full leg workout

GregK
12-16-08, 7:43 pm
Tuesday, December 16th, 2008

bodyweight 252

Deadlifts, with just a bodybuilding style belt:

525 x 8 , 525 x 8 , 525 x 8 , 525 x 8

first set was easy, the rest weren't too bad, i need to start doing some light cardio these high reps makes it feel like my heart is gonna explode. Gonna try 545 for 8's next week

Barbell rows, pretty strict:

225 x 10 , 225 x 10 , 225 x 10

Wide grip pulldowns to the front, pretty strict:
165 x 10, 165 x 10, 165 x10, 165 x10

T-bar machine:
4 plates 3 sets of 10

Wide grip pulldowns behind the neck:
150 x10 , 150 x 10, 165 x 8 , 165 x8

Dumbbell rows, i do my dumbbell rows the right way with minimal body momentum:

90's x 10 easy, 110's x 8, 110's x 8, 110's x 8, 90's x12 drop set to 70's x 12

Neutral grip, cambered bar pulldowns:
3 sets of 10 with 150

seated rope rows (my new favorite excercise) ....these are best done light to pump the back, but are good heavy with a little cheat to kill the back and forearms

heavy sets:
260 x 8, 260 x 8, 280 x 6,
light sets:
170 x 10 , 150 x 12, 110 x 12 drop set to 70 x 15

Close grip pulldowns, facing opposite the stack:
165 x 10, 165 x 10, 165 x 10

Chest supported rows, just light to get a good squeeze in the traps and upper back:
1 plate x 10 squeeze hard, 1 plate and 25 x 10, 1 plate and 25 x 10, 1 plate and 25 x 10

T o m m Y
12-16-08, 8:57 pm
Strong Shit In Here!!

GregK
12-17-08, 7:16 pm
Wednesday, December 17, 2008

Shoulders and traps:

Seated dumbbell military press, bench is set on a slight incline, it feels more natural doing my military presses with a slight incline....full range of motion (touch dumbbells at top and go all the way down)

warm ups:
50's 10, 80's x8, 90's x 6 (easier than i thought)

sets:
100's x 6, 100's x 5, 90's x 8, 80's x 10, 70's x 12, 60's x 12 drop set to 40's x 10

seated side lateral raises:
30's x 10, 30's x 10, 30's x 10, 20's x 12

Smith machine:
135 x 12, 155 x 10, 155 x8, 155 x8


Barbell shrugs:
405 x 10, 405 x 10, 405 x 10 drop set to 315 x 10, 225 x 12

Side laterals with cables:
30 x 10, 40 x 8, 40 x 8, 30 x12, 20 x 12, 10 x 15

Seated dumbbell shrugs, bent over to target mid traps:
85's x 12, 85's x10, 85's x 10

standing dumbbel shrugs, 100's x10, 85's x12, 65's x12

Side delt machine
5 sets total

Rear delt machine
7 sets

Rear delt raises with dumbbells
20's x12
20's x12

GregK
12-19-08, 11:21 pm
Thursday, December 18th, 2008

Squats with a belt and knee wraps, bar high on the traps, narrow stance, parallel:
405 x 8, 405 x 8, 405 x 8

i'm renewing my relationship with squats after a few months away, the weights will be getting heavier progressively over the next few months, but it feels good to be back!

Hack squat machine, deep:
3 plates x 10, 3 plates x 10, 3 plates x 10, 2 plates x 15, 1 plate x 20

Stiff leg deadlifts:
365 x 8,365 x 8,365 x8,365 x 8

gym closed early couldn't finish...frustrating

T o m m Y
12-19-08, 11:37 pm
Thursday, December 18th, 2008

Squats with a belt and knee wraps, bar high on the traps, narrow stance, parallel:
405 x 8, 405 x 8, 405 x 8

i'm renewing my relationship with squats after a few months away, the weights will be getting heavier progressively over the next few months, but it feels good to be back!

Hack squat machine, deep:
3 plates x 10, 3 plates x 10, 3 plates x 10, 2 plates x 15, 1 plate x 20

Stiff leg deadlifts:
365 x 8,365 x 8,365 x8,365 x 8

gym closed early couldn't finish...frustrating

strong stuff,lookng forward to seeing some crazy weight on squats!

GregK
12-20-08, 8:32 pm
thanks...i hope so

GregK
12-20-08, 8:42 pm
December 20th, 2008

nasty weather up here, foot of snow, took a half hour to get to the gym

Close grip bench press:
275 x 10, 295 x 8 , 295 x 8, 295 x 7

Weighted dips:
two 45's x 8, two 45's and a quarter x 6, two 45's and a quarter x 6, two 45's x 10

Standing curls with e-z curl bar, minimal cheating:
75 x 12, 95 x 12, 105 x 10, 115 x 8, 135 x 6, 135 x 6, 120 x 7, 105 x 9, 90 x 10, 75 x 12

Lying tricep extensions with e-z curl bar:
95 x 10, 95 x 10, 95 x 10

Preacher curls with straight bar:
3 sets of 10

Lying tricep extensions with rope, these are cool:
80 x 10, 100 x8 , 90 x 10, 90 x 10

Hammer curls:
50's x 10 , 55's x 10, 55's x 10, 60's x 10, 60's x 8

Rope pushdowns:
3 sets of 12

light back and chest:
Wide grip pulldowns behind the neck:
165 x 10, 165 x 10, 165 x 10

Barbell rows:
225 x 10, 225 x 10, 225 x10

Wide grip pulldowns to the front:
165 x 10, 165 x 10, 165 x 10

Supersets: incline dumbbell fly's 40 pds for 10 reps with bent over cable fly's for 10 reps with medium grip pulldowns for 10 reps, complete each circuit 3 times

finished up with some light forearm curls with a 50pd dumbbell

GregK
12-25-08, 12:06 pm
Monday December 22nd

Chest day

Flat dumbbell bench, feet up on the bench, deep range of motion:
110 x 10, 110 x 10, 110 x 10

Decline dumbbell bench, deep range of motion:
120 x 8, 120 x 8, 120 x 8

Incline barbell press, paused supersetted with incline fly's:
3 sets with 185 x 8 paused, forced out 3 extra reps on each set

3 sets with 40's x 12 reps

Decline cable fly:
3 sets with 60 for 10 reps

GregK
12-25-08, 12:13 pm
Tuesday December 23rd

Back day

Deadlifts, pausing on the floor between each rep, small bodybuilding style belt:
550 x8 decided to rep out 550 and got it 8 times, called it quits for deads after this

Bent rows with barbell, strict form:
225 x 10
275 x 8
275 x 8
225 x 10

Wide grip pulldowns:
165 x 10
165 x 10
165 x 10

T-bar rows:
4 plates x 10
5 plates x 8
5 plates x 8
5 plates x 8
drop set to 4 plates x 6, 3 plates x 6, 2 plates x 10, 1 plate x 20

Superset cable pulldowns, behind the neck with face pulls:
3 sets each, 6 sets total

Rope rows:
140 x 12
150 x 10
150 x 10
150 x 10

close grip pulldowns:
165 x 10
165 x 10
165 x 10

GregK
12-25-08, 12:18 pm
Wednesday, December 24th

Dumbbell shoulder presses:
90's x 8
90's x 8
90's x 7
80's x 10

Dumbbell side laterals:
30's x 12
40's x 10
40's x 10
40's x 10

Super set side cable laterals with side delt machine:
3 sets of 12 with 30pds on the cables, and 3 sets of 12 with 70pds on the machine

Rear delt laterals:
40's x 10
50's x 10
55's x 10
60's x 8
drop set 60's x 6, 50's x 6, 40's x 8, 30's x 8, 20's x 10

Rear delt cable laterals superset with rear delt machine:
3 sets each

seated military press superset with front raises:
3 sets with 135 x 10 with 3 sets 25's x 12 simultaneously lifting each arm

Barbell shrugs, strict:
315 x 12
315 x 12
315 x 12

Dumbbell shrugs:
100's x 12
100's x 12
100's x 12
75's x 12

Seated bent over shrugs:
80's x 12
80's x 12
80's x 12