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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
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
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!!
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
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!
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
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
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
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