• Welcome to MuscleMecca Bodybuilding Forums

    Do you love bodybuilding and events like the Olympia and the Arnold Classic? Are you interested in Bodybuilding, Fitness or building muscle? If so check out and join our bodybuilding forum! Musclemecca bodybuilding forums is one of the oldest and most popular bodybuilding, fitness forums! Some past members of Musclemecca include Phil Heath, Ronnie Coleman, Gregg Valentine and More! We have over a million bodybuilding videos, pictures and articles! We have many helpful bodybuilding enthusiasts to answer questions and give you advice on building muscle! See You In The Bodybuilding Forums!

  • musclemecca bodybuilding forums does not sell or endorse any bodybuilding products. Do not sell any bodybuilding products through musclemecca bodybuilding forums.
    Musclemecca.com has no affiliation with advertisers; they simply purchase advertising space here. If you have questions go to their site and ask them directly.
    Advertisers are responsible for the content in their forums.
Roidshop.to

My ordinary training log

ordinary

Well-known member
Member
Joined
Nov 14, 2007
Messages
214
Points
16
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.
 

Rocky

Mecca V.I.P.
VIP
Joined
Jul 15, 2006
Messages
11,448
Points
38
Damn! Another lifter to put me to shame!
Nice to see a new log - nothing ordinary about that weight!
 

ordinary

Well-known member
Member
Joined
Nov 14, 2007
Messages
214
Points
16
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!
 

ordinary

Well-known member
Member
Joined
Nov 14, 2007
Messages
214
Points
16
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

Mecca V.I.P.
VIP
Joined
Jul 14, 2006
Messages
1,116
Points
38
Those ascending and descending leg presses looked beautifully awful; excellent leg work all around:xyxthumbs:
 

Rocky

Mecca V.I.P.
VIP
Joined
Jul 15, 2006
Messages
11,448
Points
38
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!
 

Big VIC

Mecca V.I.P.
VIP
Joined
May 20, 2007
Messages
5,501
Points
38
Great leg work there bro youll be feeling that the next day keep up the good work :linedrunk:
 

ordinary

Well-known member
Member
Joined
Nov 14, 2007
Messages
214
Points
16
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

Mecca V.I.P.
VIP
Joined
Aug 16, 2007
Messages
1,151
Points
36
Shoulder work is solid man :xyxthumbs:Heavy ass incline DBs also! Keep the updates coming bro!
 

Hypocrisy86

Mecca V.I.P.
VIP
Joined
Jul 13, 2006
Messages
15,571
Points
38
those supersets look like their paying off man,
seems like a good anaerobic/aerobic workout!
keep up the logging man !lol
 

Similar threads

Top