LoiacanoA Training Log

[Mikew]

Solid all the way through. I like that you do the bent over laterals against a a bench, its my favorite exercise for rear delts

 

[loiacanoa]

Solid all the way through. I like that you do the bent over laterals against a a bench, its my favorite exercise for rear delts

Thanks man. I also like doing the bent over laterals on the t-bar row machine bench. your advice for the posterior delts seems to be working for me.

 

[loiacanoa]

Thursday - Legs

Beautiful day for a leg day...

Warm Up
10 minutes walking on treadmill
(Weight in LBS)
Barbell Squats:
135 x 15, 225 x 10, 285 x 10, 315 x 6

Leg Press:
360 x 12, 450 x 10, 540 x 8, 630 x 8

Leg Extension:
90 x 15, 100 x 15, 100 x 15

Hams
Dumbell Stiff Leg Deadlift:
85 x 12, 90 x 10, 100 x 10, 110 x 8

Lying Leg Curl:
40 x 12, 40 x 10, 40 x 10

Standing One Leg Curl:
15 x 12, 15 x 12, 15 x 10

Calves
Standing Calf Raise:
220 x 15, 260 x 15, 280 x 15, 300 x 12

That was it...Got in, got out.

 

[loiacanoa]

Monday - Back

Warm up
10 minutes walking on treadmill

WEIGHT LBS

Back
Barbell Row(underhand):
135 x 15, 185 x 12, 225 x 8, 225 x 6

Atlantis One Arm Row:
45 x 12, 65 x 10, 80 x 10, 90 x 8

Front Lat Pull down:
105 x 15, 105 x 15, 105 x 15

Dumbell Row:
70 x 12, 70 x 10, 65 x 10

Forearms
Barbell Wrist Curl:
30 x 15, 30 x 12, 30 x 10

Dumbell Reverse Wrist Curl:
15 x 15, 15 x 12, 15 x 10

Abs
Decline Bench Sit up:
1 x 20, 1 x 20, 1 x 20
Floor Crunches (legs up):
1 x 20, 1 x 25, 1 x 25

Calves:
Seated Calf Raise:
115 x 12, 125 x 10, 135 x 10

 

[ironheart]

strong sessions bro. using some solid weights on squats, leg press and BB rows. keep training hard buddy

 

[loiacanoa]

strong sessions bro. using some solid weights on squats, leg press and BB rows. keep training hard buddy

Thanks for the kind words Ironheart. I'll keep this journey going.

 

[loiacanoa]

Couple Days Worth

Tuesday - Delts
10 minute walking on treadmill
Seated Side Lateral:
15 x 15, 15 x 12, 20x 10, 25 x 8

Seated Dumbbell Press (felt weak on these):
55 x 12, 60 x 10 x 65 x 8

Atlantis Shoulder Press Machine (Neutral Grip):
90 x 12, 160 x 10, 180 x 8, 230 x 6

Bent Over Dumbbell Lateral:
15 x 12, 15 x 12, 20 x 10

One-Arm Bent Over Cable Lateral:
30 x 10, 40 x 8, 30 x 10

Traps:
Dumbbell Shrug:
70 x 10, 80 x 10, 90 x 8, 100 x 8

Smith Machine Reverse Shrug:
90 x 12, 180 x 10 x 270 x 8

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Wednesday - Chest
10 minute walking on treadmill
Flat Dumbbell Press:
55 x 15, 70 x 10, 80 x 10, 90 x 8, 100 x 5

Incline Barbell Press (felt weak on these too):
135 x 12, 155 x 10, 165 x 8, 135 x 10

Flat Machine Press:
110 x 10, 120 x 10

Incline Machine Press:
120 x 10, 130 x 10, 150 x 8

Cable Crossover:
30 x 12, 30 x 12, 30 x 10

Did a boxing class after for some good cardio

 

[ironheart]

we all have those days when we dont feel so strong, but it's improtant to push through anyway. and by the look of things it looks like you got some good sessions out of it. keep it up m8.

 

[loiacanoa]

we all have those days when we dont feel so strong, but it's improtant to push through anyway. and by the look of things it looks like you got some good sessions out of it. keep it up m8.

Yup,Those happened to be weak days. Thats okay though. Thanks for the support man.