My ordinary training log

[ordinary]

12/20/07 -
Legs -
Warm up on treadmill - 5mins

Dead lift machine -
180lbs*12, 270*8, 360*6, 450*6, 540*3
Working - 4 sets - 630*6

Stiff Legs Deads -
3 sets - 315*8

Leg Press -
3 sets - 990*8,7,7

Single leg Leg Curls / Walking Lunges
3 sets - 180*8/110*12

Good lift. Felt strong. Lower back is a bit stiff this morning.

 

[Lionheart]

Another strong guy joins the logs.Looks good ordin.

 

[samsam]

How the hell does a deadliftmachine look like?

 

[Rocky]

Damn! Another lifter to put me to shame!
Nice to see a new log - nothing ordinary about that weight!

 

[Big VIC]

Damn those are some big lifts keep up the good work buddy

 

[ordinary]

12/21/07 - Cardio and Back
at lunch did 30 mins on treadmill at 9incline and 3.5m/hr

Back -
Iso seat row -
warm-up - 1/2 stack*12, 3/4 stack*6, stack*2
Working -
3 sets of stack*8 (I can't remember, but I think the stack was like 250)

Iso lat pull down -
3 sets of 220*8

Bent over rows (reverse grip)
3 sets of 275*6
felt a pull in my forearm

Extra wide pull downs (machine)
3 sets of stack(180)*12

dumbbell pullovers
3 sets of 100*8

calves -
single leg calf raises on leg press/seated calf raises
6 plates on leg press, rt leg, lt leg, rt leg, lt leg then seated calf
3 sets - 12/12/8/8 - 180*10

now a few days off for the holidays. my body needs a bit of a break! Happy holidays all!

 

[Lionheart]

Very strong back workout.Happy holidays

 

[Big VIC]

Have a good time off and that was a great back work out.

 

[pGhi]

Nice man! And happy holidays!

 

[PrizeFighteR]

Good to see a new log. Nothing ordinary about those sessions bro!

 

[Lionheart]

Good to see a new log. Nothing ordinary about those sessions bro!

Have to agree here

 

[ordinary]

12/28/07 -
Back in the gym. I know a good week off every now and again is good for the body, but damn I feel weak as shit when I get back in.

Legs -
Didn't warm up the way I should have. Make sure to fix next time.

Leg Press - (p = plates)
1st set - 720(16p)*10-630(14p)*10-540(12p)*10-450(10p)*10-360(8p)*10
2nd set - 360(8p)*10-450(10p)*10-540(12p)*10-630(14p)*10-720(16p)*10

Walking lunges supersetted with jump squats -
1st set - 80lbs across room/80lb*10-80lbs across room/BW*10
2nd set - 80lbs across room/BW*10-80lbs across room/BW*10

Single Leg Leg Curls -
135*12, 160*10, 160*10, 160*12

Calves -
Single Leg Calf raises on the leg press- a set is R L R L
1st - 270lbs(6p)*12,12,10,10
2nd - 270lbs(6p)*12,12,10,10
3rd - 270lbs(6p)*12,12,10,10

Seated Calf raises -
180(4p)*12, 180*12, 180*12

Not a bad first workout after taking a week off. I know the legs will hurt tomorrow.

 

[onebigeric]

Those ascending and descending leg presses looked beautifully awful; excellent leg work all around

 

[Rocky]

I'd say that was a more than respectable session regardless of the week off. I bet you really do feel them legs in the morning!

 

[PrizeFighteR]

Another session filled with some crazy weights! Bet those legs feel great

 

[Big VIC]

Great leg work there bro youll be feeling that the next day keep up the good work

 

[Lionheart]

Leg session from hell.Good job buddy

 

[ordinary]

Thanks everybody! Legs hurt for a good 3 days. Anywho... last two sessions:

Shoulders & Calves
Warm Up military barbell - 95*12, 135*8, 185*3
Circuit Bar Military/Side Laterals/Plate Front Raises/DB rear delt flys
205*8/30*10/45*10/30*10
205*6/30*10/45*10/30*10
185*8/30*10/45*10/30*10

Crazy8 shrugs/IronCross Db Flys
Crazy8 - db shrugs to front, rear and side
IronCross db flys - like db side lat, but arms a bit straighter and finish with thumbs up and squeeze traps and rear delts
3 sets - 100*8*8*8/25*10

Isometric FreeMotion Mil Presses -
extend both arms overhead, then while holding the one arm up lower and press the other arm
3 sets - 120*8

Calves -
Leg Press - 3 plates per side - one set is L, R, L, R, both / burn out on runner stretch calf raises
3 sets 12,12,8,8,10 - burn out

Seated calf raises
3 sets - 4plates*10

12.30.07
Chest and Upper Back
Inc Db press/Pullups/3ft box jumps
120*11/10/10
120*8/10/10
120*7/10/10

Upper Cable Chest Fly/Pull Downs/bench jumps
3 sets - 100*10/225*8/20
heart rate was racing after these, those jumps were killer

FreeMotion Press/HS High Lat Pull/3ft box jumps
3 sets - 150*10/115(/side)*8/8

Hanging leg raises - 3 sets
Oblique Crunches - 3 sets

 

[PrizeFighteR]

Shoulder work is solid man Heavy ass incline DBs also! Keep the updates coming bro!

 

[Hypocrisy86]

those supersets look like their paying off man,
seems like a good anaerobic/aerobic workout!
keep up the logging man !lol