Stephen's Log

Post your workouts
Stephen37
Posts: 465
Joined: Fri Oct 22, 2010 10:10 pm
Location: Virginia

Re: Stephen's Log

Postby Stephen37 » Wed Jan 05, 2011 11:34 pm

1/4/11

Rest

1/5/10

Finally back to work.

Warm-up
10 minute bike ride

Leg Extension - 10x100 10x120 10x140
Leg Curl - 10x100 10x110 10x120 10x130
Seated Calf Raises - 15x75 15x100 15x125 15x100 15x75
Step ups - 10xBW 10xBW+25 10xBW+50
(10 per leg)
Crunches - 50 Regular, 30xRight side, 30xLeft side
Plank to failure
2 minute jump rope
90 second Static wall squat

Stephen37
Posts: 465
Joined: Fri Oct 22, 2010 10:10 pm
Location: Virginia

Re: Stephen's Log

Postby Stephen37 » Sat Jan 08, 2011 7:39 am

1/6/11

Rest day

1/7/11

Warm-up
500m Row
Stretching

Decline Bench Press - 12x125 10x145 8x155 5x165 1x195
Hammer Curls - 10x25 10x30 10x30 8x35
Wrist Curls - (15x50 Behind, 10x20 Forward)x3
Lat Raises - 10x12.5 10x12.5 10x15 10x15
Clean to Press - 5x75 5x85 5x85 5x95

Stephen37
Posts: 465
Joined: Fri Oct 22, 2010 10:10 pm
Location: Virginia

Re: Stephen's Log

Postby Stephen37 » Tue Jan 11, 2011 8:24 pm

1/8/10 - 1/13/10
Rest days

Well, Friday after my workout I hurt myself at work. I'm taking a week off from training so that my body has plenty of time to heal. I plan to pick back up on Friday of this week but that is subject to change as I don't want to make anything worse.

Stephen37
Posts: 465
Joined: Fri Oct 22, 2010 10:10 pm
Location: Virginia

Re: Stephen's Log

Postby Stephen37 » Fri Jan 14, 2011 2:18 pm

1/14/11

Warm-up
5 minute bike ride
Stretching
20 Push-ups

Squat - 5x135 for 4 sets
Bench Press - 5x135 for 4 sets
DB Flys - 10x30 10x30 10x35 10x35
Preacher Curls - 10x60 10x70 10x80 8x90
Leg Extension - 10x100 10x120 10x140 10x140
90 Static Wall Squat
Lower Body Stretches

Stephen37
Posts: 465
Joined: Fri Oct 22, 2010 10:10 pm
Location: Virginia

Re: Stephen's Log

Postby Stephen37 » Tue Jan 18, 2011 11:07 am

1/15/11
1/16/11

Rest

1/17/11

Half Mile Warm-up Jog

Bench Press - 5x140 for 4 sets, 1x175 1x185
Squats - 5x145 for 4 sets
Standing Calf Raises - 20x135 20x155 20x185 20x205
Scull-crushers - 10x40 10x40 10x50
Dips - 3 sets of 10

Finisher
Push-ups to failure...40

Stephen37
Posts: 465
Joined: Fri Oct 22, 2010 10:10 pm
Location: Virginia

Re: Stephen's Log

Postby Stephen37 » Wed Jan 19, 2011 9:40 pm

1/18/11

Rest

1/19/11

Warm-up
1000m Row
Stretching

Shoulder Press - 5x75 for 4 sets
Pull ups - 3 sets of 10
DB Snatches(per arm) - 5x45 5x45 5x55
Deadlift - 5x185 for 4 sets
Leg Curls - 10x100 10x110 10x130 10x140

Finisher
Farmer Walks
30 seconds with 60lbs DBs per arm
30 seconds with 70lbs DBs per arm

Stephen37
Posts: 465
Joined: Fri Oct 22, 2010 10:10 pm
Location: Virginia

Re: Stephen's Log

Postby Stephen37 » Sat Jan 22, 2011 8:45 am

1/20/11

Rest

1/21/11

Warm-up
Half mile jog
Stretching

Squats - 5x155 for 4 sets
Seated Calf Raises - 15x75 15x100 15x125 15x100 15x75
Bench Press - 5x145 for 4 sets
Decline BD Flys - 10x30 10x30 10x35 10x35
DB Row(per arm) - 10x35 10x40 10x45 10x50
T-bar Row - 10x45 10x70 8x80

I also did some hip abduction and adduction but I don't remember my numbers for them

Stephen37
Posts: 465
Joined: Fri Oct 22, 2010 10:10 pm
Location: Virginia

Re: Stephen's Log

Postby Stephen37 » Tue Jan 25, 2011 8:55 am

1/22/11
1/23/11

Rest

1/24/11

Warm-up
Stretching

Bench Press - 5x150 for 4 sets
Chin-up/Push-up Intervals - 10/20, 8/16, 6/12
Squats - 5x165 for 4 sets
Split Squats(per leg) - 10x50 10x60 8x80
Jump Rope - 200 jumps

Finisher
Static wall squat for 75 seconds

Note: I've only been doing this program for about a week but I'm already feeling a lot stronger. I haven't gained any weight but I'm definitely feeling gains

Stephen37
Posts: 465
Joined: Fri Oct 22, 2010 10:10 pm
Location: Virginia

Re: Stephen's Log

Postby Stephen37 » Wed Jan 26, 2011 2:10 pm

1/25/11

Active Rest
Landscaping stuff

1/26/11

Warm-up
500m Row
Stretching

Back Extension - 3 sets of 10
Deadlift - 5x195 for 4 sets
Leg Curl - 10x110 10x120 10x130 8x140
Shoulder Press - 5x80 for 4 sets
Standing Row - 10x50 10x60 10x60 10x70
Reverse Flys - 10x15 10x15 10x20 10x20
DB Shrugs(per arm) - 12x60 12x65 12x70

Stephen37
Posts: 465
Joined: Fri Oct 22, 2010 10:10 pm
Location: Virginia

Re: Stephen's Log

Postby Stephen37 » Fri Jan 28, 2011 11:11 am

1/27/11

Rest

1/28/11

Warm-up
Half-mile jog
Stretching

Squats - 5x175 for 4 sets
Standing Calf Raises - 20x135 20x155 20x185
Bench Press - 5x155 for 4 sets
DB Flys - 10x30 10x35 10x35 10x40
DB Curls - 10x30 10x30 10x35 10x35


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