LoiacanoA Training Log

[loiacanoa]

Awesome session man! great volume!!

I do wide grip uprights and i feel they hit the side delt very well

Thanks prince. I'm trying to increase the reps a little bit to switch things up.

 

[loiacanoa]

Tuesday - Chest

Damn..I'm very sore today. back is sore as well as the biceps (think the pull ups got em). Todays workout went well. Shoulder didn't really bother me at all accept a tiny bit on cable crossovers. Besides that it was good...

Warm up: 10 minutes walking on treadmill
Chest
Flat Dumbell Press:
55 x 15 (warm up), 65 x 12, 75 x 10 x 85 x 8, 95 x 6

Incline Smith Machine Press:
90 x 12, 140 x 10, 160 x 8, 180 x 6

Incline Dumbell Flye:
35 x 12, 40 x 12, 50 x 10

Cable Crossover:
30 x 15, 45 x 12, 30 x 15

Abs
Decline Situps: 3 x 15 reps

Calves (gotta get these things to grow!)
Seated Calf Raise:
45 x 15, 100 x 12, 125 x 12, 135 x 10, 155 10

Yup. Leave me some feedback...

 

[Hypocrisy86]

AAwesome work man

 

[loiacanoa]

AAwesome work man

Thanks man. The support is appreciated

 

[Rocky]

Those presses are strong. Good to know the weight is going up but the shoulder pain isn't really!

 

[loiacanoa]

Those presses are strong. Good to know the weight is going up but the shoulder pain isn't really!

I'm really happy that my shoulder hasn't been bothering me as much. I've been warming them up a lot lately and stretching which I think has helped.

 

[The Creator]

very strong presses all around and a great session!

 

[loiacanoa]

Wednesday - Shoulders

Shoulder workout was good today. Good burn going. I felt I could have done one more side lateral movement to give it an extra burn. I was given a tip to do more than one rear deltoid movement so I added that in this week...

Warm up
10 minutes walking on treadmill
Shoulder rotations w/ dumbbell

Delts
Atlantis Shoulder Press:
90 x 12 (warmup), 120 x 12, 140 x 10, 180 x 8, 230 x 6

Dumbell Front Raise:
15 x 12, 15 x 12, 20 x 10, 20 x 10

Lying Side Lateral:
20 x 10, 20 x 10, 15 x 10

Seat Bent Over Laterals:
15 x 12, 20 x 10, 20 x 10

One Arm Bent Over Cable Laterals:
3 x 15 (30)

Traps
Dumbell Shrugs:
70 x 12, 80 x 10, 90 x 8, 100 x 6

That was about it!

 

[loiacanoa]

Monday - Back

Been a few days since my last post. I was working and dealing with personal issues. Figured I'd start a new post with the first day of the training week...

Warm Up: 10 minutes walking on treadmill
Back
Pullups:
1 x 12, 1 x 10, 1 x 8 1 x 6

Reverse Grip Pulldown:
150 x 15, 155 x 12, 165 x 10 180 x 6

Floor T-Bar Row:
25 x 15, 50 x 15, 75 x 15

Dumbell Pullover:
70 x 12, 80 x 10 x 90 x 8

Hyperextention:
1 x 15, 1 x 12, 1 x 12

Forearms
Bar Wrist Curl:
30 x 15, 30 x 12, 30 x 8

Gripper Machine:
55 x 15, 80 x 12, 100 x 10

Calves:
Standing Calf Raise:
220 x 15, 260 x 12, 280 x 10

 

[The Creator]

Last session looked really solid. I like that you start out with pull ups and then incorporate T-bars.

 

[loiacanoa]

Last session looked really solid. I like that you start out with pull ups and then incorporate T-bars.

Thanks Creator. Yeah the t-bars were more for an isolation than with the higher reps. I gave them a good squeeze at the top and got a nice pump from them. I also used 25 chips to get a little better ROM.

 

[loiacanoa]

Wednesday - Delts/Traps

Couldn't train yesterday because of work...Wasn't feeling that great either so I guess that worked out. Got in a quick shoulder workout before work today...

Warm up
10 minutes walking on treadmill
Shoulder rotations

Delts
Front Smith Machine Press:
50 x 15, 100 x 12, 130 x 10, 140 x 8, 150 x 6

Standing Side Dumbbell Lateral:
20 x 12, 20 x 12, 20 x 10, 20 x 10

Bent Over Dumbbell Lateral (on bench):
15 x 12, 15 x 10, 15 x 10

Bent Over Cable Lateral:
30 x 15, 30 x 15, 30 x 15

Traps
Front Barbell Shrug:
135 x 12, 185 x 10, 225 x 8, 285 x 6

Dumbell Shrug:
70 x 12, 80 x 12, 90 x 8

Forearms:
Dumbbell Wrist Curl:
25 x 15, 30 x 12, 40 x 8

Dumbell Reverse Wrist Curl:
15 x 10, 15 x 10, 15 x 10

That was it. Give me some feedback on what ya think...

 

[philosopher]

Nice session, maybe add some military presses next time instead of the Front Smith Machine Press. Imo its oneof the best shoulder exercises. keep up the good work

 

[loiacanoa]

Nice session, maybe add some military presses next time instead of the Front Smith Machine Press. Imo its one of the best shoulder exercises. keep up the good work

Thanks Philosopher. Next week military presses are on the list.

 

[Hypocrisy86]

Congrats on the tready and back workouts man
wrist curls should help out the bicep peak !!!

 

[Rocky]

Nice job - hitting the whole shoulder complex and traps. Nice going.

 

[loiacanoa]

Congrats on the tready and back workouts man
wrist curls should help out the bicep peak !!!

Thanks Hypocrisy. I didn't know the wrist curls help with the bicep peak. Cool.

 

[loiacanoa]

Nice job - hitting the whole shoulder complex and traps. Nice going.

Thanks Rocky. I'm starting to notice a little more posterior deltoid development. Its been a long time comin.

 

[Lionheart]

Looked like a perfect shoulder/trap execution.Good job buddy

 

[ironheart]

shoulder session looks great. good selection of exercises. keep it up buddy.