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Coondog
05-19-15, 11:37 am
I'll try and keep a log of my progress, my journey here. As much for me as anyone else. I'm currently gaining strength in all areas while staying lean. Goals are to compete in a powerlifting meet, and WIN a physique competition, in the same year.
stats;
6'3
215lb
squat 405
Bench 365
Dead 500
Overhead press 215

started lifting daily at 11, never looked back (now 25)
you can also track my progress on instagram @kalvin_kerouac

I work at a gym as a PT and now and then head over to boss barbell club to lift (most of the time I just lift in the globo gym where i work)

Coondog
05-19-15, 1:11 pm
monday's programming- planned by myself


Chest/ Tri's

warmed up on bench w/135 barbell

bench- 6setsx2reps @275 lb
paused incline bench- 3sets x12reps @135lb
speed bench- 2 setsx25reps @135lb
Military dumbell press- 3 setsx8 reps @85lb,90lb,95lb
hulks (cable crossovers) 3x12
one arm machine flies (isolating pecs/squeezing) 3x12

skull crushers- 3x6 @105
pressdowns-dropset-8 reps each, for the stack
single arm reverse grip pressdowns (til failure each arm)


REST




Deadlifts-6sets x 12 reps @ 225lb

( I injured my back 9 months ago, just getting back to deadlifting)

Coondog
05-19-15, 1:17 pm
Back DAY

Weighted pull ups 3setsx8reps w/a 45lb plate
bodyweight pull ups 4setsx6reps
one arm pull up training (two arms up, one arm down) 4x4
bent over barbell row 3x8 @ 135
dumbell pullbacks 3x8@100 each arm
seated row- 3x8 on the machine (whole stack)
widegrip seated row- dropset starting with the whole stack,working down to 80 lb, then 100 reps @80lb

stationary bike for 10 minutes

dumbell Curls-3x8 @40lb
hammer curl- 3x8 @40lb- wasn't able to finish these, forearm was cramping up.
seated isolation curls- each arm to failure

*

Coondog
05-28-15, 10:24 am
thursday morning 5/28/15 am workout

military press 80lb x 6, 85lb x8, 90lb x 6
single arm medecine ball dumbell press (helps me isolate chest) 65lbx12, 3 sets
cable crossover-3x12
pec deck ( one arm at a time, again helps me isolate chest as I'm very shoulder dominant)
tricep pressdowns w/rope- 8 reps each weight, run the stack.

short am workout before work. I'll hit it again tonight at home