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BorisTheSpider

White Belt
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Hi,

I have been studying on this site for a while and thought it was time to start a log to keep myself a bit more accountable. I haven
 
9/14/15 - Monday

Only stating work sets

Deadlifts
155 x 5, 185 x 5, 200 x 6, 185 x 8, 155 x 9

Bench @ 50%
95 x 8 x 4

Lunges (Walking)
10 x 8 x 4

Tricep extensions
30 x 8 x 4

9/16/15 - Wednesday

Elliptical - 30 minutes

9/17/15 - Thursday

Squats
135 x 5, 155 x 5, 175 x 8, 155 x 8, 135 x 10

OHP
75 x 5, 85 x 5, 95 x 7, 85 x 8, 17 x 8

Seated Cable row
90 x 8 x 4

Hanging Leg Raise
3 x 15

9/19/15 - Saturday

Hiking - 10 miles

Overall a pretty good week.
 
I hurt myself playing Tennis about 4 weeks ago (muscle strain) and haven't been able to workout much at all. Feeling much better and will be starting up again with Strength Training. Very simple routine, 2-3 days per week depending on travel. I just rotate through a and b workouts

A Workout
-Back Squat
-Bench
-RDL
-Pull ups

B Workout
-Deadlift
-OHP
-Lunges
-Row

Looking forward to getting started again.
 
12/7/15 - Monday

Weight x Reps x Sets

Squats
155 x 5 x 5

Bench
135 x 5 x 5

RDL
125 x 8 x 3

Row
80 x 8 x 3

12/8/15 - Tuesday

Tabata - 12 exercises, 4 rounds - 16 minutes total

12/10/15 - Thursday

Deadlift (Ramped to 1 set)
135 x 5, 135 x 5, 145 x 5, 165 x 5, 185 x 5

OHP
75 x 5 x5

Step ups
20 x 8 x 3

Pull ups: 2, 2, 1

Pull downs
70 x 8 x3

12/12/15 - Saturday

Tennis - 2 hours
 
Welcome to the logs and good luck with your training!
 
Have been working out some. Traveling extensively, which makes it more difficult to be consistent.

10/10/15 - Sunday

Tennis - 2 Hours
 
Cathing up

11/30/15 - Monday

Tabata Conditioning, 5 round
- Goblet Squat
- DB Bench
- 1 Arm Row
- Hanging Leg Raise
- 1 Legged - RDL
- DB OHP
- Chin ups
- Plank

Will be incorporating more conditioning work. Dr. not happy with my cardiovascular health.
This was Exhausting

12/2/15 - Wednesday

Tennis - 2 hours

12/5/15 - Saturday

Elliptical - 45 minutes
 
Welcome to the logs, good luck, your program looks pretty good. Have fun.
 
Thanks for the encouragement

Sunday - 2/9/14

Squat
Warm-up: Bar x 8, 65 x 8, 95 x 5, 115 x 3, 140 x 3, 165 x 3
Work Sets: 185 x 5, 185 x 5, 185 x 6, 140 x 8

Bench
Warm-up: Bar x 8, 65 x 5, 95 x 3, 120 x 3, 140 x 3
Work Sets: 155 x 5, 155 x 5, 155 x 5, 120 x 8, 120 x 8

RDL
140 x 8
140 x 8
140 x 8

Chinups: 3, 2, 2

Pull Downs
92.5 x 8
92.5 x 8
92.5 x 8

CGBP
87.5 x 8
87.5 x 8
87.5 x 8

Notes:
- Everything felt good, except pull downs felt heavy
 
Thursday - 2/13/14

Deadlift
Warm up:
95 x 8
135 x 5
155 x 3
165 x 5
190 x 5

Work Sets
215 x 5
215 x 5
215 x 5
235 x 1
275 x 1
285 x 1
135 x 12

DB OHP
Warm up
22.5 x 5
25 x 5

Work Set
27.5 x 8
27.5 x 8
27.5 x 8
20 x 15

- Didn't have much time, so did a quick workout
- OHP felt light--babying my shoulders at first
 
Sunday - 2/16/14

Squats
Bar x 8
95 x 5
115 x 5
135 x 3
145 x 5
165 x 5
190 x 5
190 x 5
190 x 5
145 x 8
145 x 8

Bench
Bar x 8
95 x 5
120 x 5
140 x 5
160 x 5
160 x 3
140 x 5
120 x 8

RDL
95 x 5
115 x 5
145 x 8
145 x 8
145 x 8

Chin ups: 4, 3, 2

Pull downs

92.5 x 5
92.5 x 5
92.5 x 5

CGBP
92.5 x 8
92.5 x 8
92.5 x 8

Everything felt good except Bench. Didn't have it today. Might reset by 10 pounds and try again.
 
Bench Press
Bar x 8
65 x 8
95 x 5
115 x 3
135 x 3
150 x 5
150 x 5
150 x 5
135 x 8
115 x 8

RDL
95 x 5
115 x 3
135 x 3
150 x 8
150 x 8
150 x 8
115 x 10

Cable Row
72.5 x 3
85 x 3
97.5 x 8
97.5 x 8
97.5 x 8
85 x 10
72.5 x 10

CGBP
2.5 x 3
85 x 3
97.5 x 8
97.5 x 8
97.5 x 8
85 x 10
72.5 x 10
 
Good luck with your goals. Tennis is cool!
 
Thanks.

I've been playing for 35 years. Keeps me heart healthy.

Stretched and foam rolled after Tennis. IT band is very tight on my right leg and pulls my kneecap out of alignment.
 
Catching up on Posting

Tuesday - 2/25/14

Treadmill - 30 minutes @ 6MPH (hotel gym)

Thursday - 2/27/14

30 minutes @ 6.2 MPH (hotel gym)
 
I've been traveling and sick with a cold the last week.

Saturday - 3/8/14

Elliptical - 45 minutes

Hanging leg raises 3 x 15

Ab wheel rollouts 3 x 8
 
I have been sick and traveling -- not a good combination for being consistent.

Tuesday, March 18, 2014

Squat (work sets only)
135 x 5
155 x 5
175 x 7
135 x 9

Bench
110 x 5
125 x 5
145 x 5
125 x 7
110 x 9

RDL
3x8 at 135

Pull ups
4, 3, 1

Pull downs
3x8 @ 90

CGBP
3x8 @ 100

Notes
- starting 5,3,1. Easier to follow, volume was beginning to be a problem.
- Squat and Bench felt light.
 
Back from vacation (spring break) and injury. Catching up

Sunday, 4/13

- 10 mile hike

Monday, 4/14

Squats (3's week)
145 x 3
165 x 3
185 x 5
135 x 8
135 x 8

Bench
120 x 3
135 x 3
150 x 6
120 x 8
120 x 8

RDL
145 x 8
145 x 8
145 x 8

Pull ups: 4, 3, 2

Pull Downs
90 x 8
90 x 8
90 x 8

CGBP
105 x 8
105 x 8
105 x 8

Everything felt good. 5-3-1 seems to be working.
 
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