Ctrl+Alt+Del - Reset

Discussion in 'Training Logs' started by BorisTheSpider, Feb 8, 2014.

  1. BorisTheSpider

    BorisTheSpider White Belt

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    Location:
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    4-3-15

    Elliptical warm up 10 minutes

    Shoulder exercises as warm up

    OHP
    Warmup Barx8, 50 x 5, 60 x 5, 75 x 5
    Work: 90x5, 90x5, 90x8
    FSL: 75x10, 75x8

    Bench BBB
    85x10x5

    Seated Cable Row
    85x8x4
     
  2. BorisTheSpider

    BorisTheSpider White Belt

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    Location:
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    4/6/15

    Warmup: Elliptical - 10 minutes

    Bench 5-3-1 (5's)
    Work: 115 x 5, 135 x 5, 150 x 7
    FSL: 115 x 10, 115 x 10

    OHP BBB
    55 x 10 x 5

    Pullups: 4, 2, 2

    Pull Downs
    90 x 8 x 4

    Tricep Pushdown
    30 x 10 x 3

    Notes:
    - Starting 5-3-1 again after getting back to previous working weights after surgery and layoff.
    - Starting lighter, felt good.
     
  3. BorisTheSpider

    BorisTheSpider White Belt

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    Location:
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    4/9/15

    Warmup: Elliptical - 10 minutes

    Squat 5-3-1 (5's)
    Work: 115 x 5, 135 x 5, 150 x 9
    FSL: 115 x 10, 115 x 10

    RDL
    125 x 10 x 5

    Shrug (superset w/ RDL)
    125 x 10 x 5

    Fit ball curl
    3 x 12

    Back Extensions (superset w/ Fit ball curls)
    3 x 12

    Notes:
    - RDL's were a little heavy
    - Squats were tough - just getting back after surgery - knee feels week.
     
  4. BorisTheSpider

    BorisTheSpider White Belt

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    Location:
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    4/11/15

    Warmup: Elliptical 20 minutes

    OHP
    Warm up: 70 x 5, 80 x 5
    Work 90 x 5, 90 x 5, 90 x 9 100 x 1, 110 x 1, 120 x 1, 125 x1
    FSL: 70 x 10, 70 x 10

    Bench
    90 x 10 x 5

    Cable Row
    90 x 8 x 4

    1-Arm Row
    50 x 10, 50 x 10
     
  5. BorisTheSpider

    BorisTheSpider White Belt

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    Location:
    Midwest
    4/16/15

    Cardio Workout

    Elliptical - 30 minutes
     
  6. BorisTheSpider

    BorisTheSpider White Belt

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    Location:
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    4/18/15

    Bench
    Warmups
    125 x 5, 150 x 5, 160 x 5, 160 x 5, 160 x 5
    125 x 10
    125 x 10
    115 x 12

    Hanging Leg Raise 3 x 12
     
  7. BorisTheSpider

    BorisTheSpider White Belt

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    Location:
    Midwest
    4/19/15

    Elliptical - 30 minutes
     
  8. BorisTheSpider

    BorisTheSpider White Belt

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    Location:
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    Have not posted in a while -- Injuries, sick and travel

    5/9/15

    Light workout to ease back into it.

    Squat
    Warmup: 95x5, 115x5, 135x5
    Work: 155x5, 155x5, 155x5
    Joker: 165x3, 175x1
    Down Sets: 115 x 10

    Bench Press
    Warmup: 95x5, 115x5, 135x5
    Work: 145x5, 145x5, 145x5
    Down Sets: 115 x 10

    Russian Twists: 3x12

    Hanging Leg Raise: 3x12

    5/10/15

    Hike: - five miles - 10lb pack
     
  9. BorisTheSpider

    BorisTheSpider White Belt

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    Location:
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    Catch up

    5/20/15

    Recording work sets only

    Bench
    110 x 5, 130 x 5, 145 x 8, 110 x 10, 110 x 10

    OHP

    60 x 10, 60 x 10, 60 x 10

    Pull down
    95 x 8, 95 x 8, 95 x 8, 95 x 8

    Tricep Pushdowns
    30 x 10, 30 x 10 30 x 10

    5/22/15

    Deadlift
    135 x 5, 165 x 5, 185 x 7, 135 x 8, 135 x 9

    Squat
    95 x 10, 95 x 10, 95 x 10

    Step ups
    10lb db's x 8, 10 x 8, 10 x 8 10 x 8

    Planks
    60 sec, 60 sec, 60 sec
     
  10. BorisTheSpider

    BorisTheSpider White Belt

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    Location:
    Midwest
    5/25/15 - Monday

    Only recording work sets

    Elliptical - 10 minute warmup

    OHP
    80 x 5, 90 x 5, 105 x 6, 80 x 8, 80 x 8

    Bench Press (BBB)
    85 x 10 x 5

    Seated Cable Row

    95 x 8 x 4

    Hammer Curls
    22.5 x 10 x 3

    - good workout. Little tired after being up late yesterday
     
  11. BorisTheSpider

    BorisTheSpider White Belt

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    Location:
    Midwest
    5/27/15 - Wednesday

    Elliptical Warm up - 10 minutes

    Squat
    120 x 5, 135 x 5, 155 x 8, 120 x 8, 120 x 10

    RDL
    110 x 10 x 5

    Shrug
    110 x 10 x 5

    Bench
    95 x 10, 115 x 10, 115 x 10, 115 x 10, 95 x 10

    Hanging Leg Raise
    3 x 12

    Good Workout. Squats were tough, hip is still injured slightly.
     
  12. BorisTheSpider

    BorisTheSpider White Belt

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    Location:
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    6/1/15 - Monday

    Elliptical - 10 minutes - Warm up

    Squat (3's)
    130 x 3, 145 x 3, 165 x 5, 130 x 8, 130 x 9

    RDL
    115 x 8 x 4

    Shrugs
    115 x 8 x 4

    Everything felt light
     
  13. BorisTheSpider

    BorisTheSpider White Belt

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    Location:
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    6/3/15

    Elliptical Warm up - 10 minutes

    Bench (3's)
    120 x 3, 140 x 3, 155 x 3, 120 x 10, 120 x 10

    OHP
    62.5 x 8 x 4

    Pull ups: 3, 3, 2

    Pull Downs
    95 x 8 x 4
     
  14. BorisTheSpider

    BorisTheSpider White Belt

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    Location:
    Midwest
    6/4/15 - Thursday

    Elliptical - 40 minutes

    Planks
    3 x 75 seconds

    Hanging Leg Raise
    3 x 12
     
  15. BorisTheSpider

    BorisTheSpider White Belt

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    Location:
    Midwest
    6/6/15 - Saturday

    Elliptical - 45 minutes

    Also played golf
     
  16. BorisTheSpider

    BorisTheSpider White Belt

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    Location:
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    6/10/15 - Wednesday

    Elliptical Warm up - 15 minutes

    Bench (worksets)
    115 x 5, 135 x 5 150 x 7, 165 x 1, 175 x 1, 185 x 1, 115 x 12, 115 x 10, 115 x 8

    Pullups: 3, 1, 1

    Pull downs
    70 x 12 x 3

    Plank
    3 x 75 seconds
     
  17. BorisTheSpider

    BorisTheSpider White Belt

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    Location:
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    6/15/15 - Monday

    Elliptical warmup - 10 minutes

    Squat (work sets)
    120 x 5
    140 x 5
    160 x 7
    180 x 1
    210 x 1
    120 x 10
    120 x 9

    RDL
    115 x 8 x 4

    Shrugs
    115 x 8 x 4

    Bench
    95 x 10 x 5
     
  18. BorisTheSpider

    BorisTheSpider White Belt

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    Location:
    Midwest
    6/17/15 - Wednesday

    Elliptical - 45 minutes

    Push ups: 25 x 3

    Chin ups: 4, 3, 2

    Sit ups: 15 x 3
     
  19. BorisTheSpider

    BorisTheSpider White Belt

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    Location:
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    6/24/15 - Wednesday

    Light workout -- tight on time

    Squat
    155 x 5 x5

    1-Arm Rows
    40 x 8 x 3

    RDL
    125 x 8 x 3
     
  20. BorisTheSpider

    BorisTheSpider White Belt

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    Location:
    Midwest
    6/25/15 - Thursday

    Elliptical - 45 Minutes

    Ab Wheel Rollout: 3x12

    Russian Twist 3x12

    Back Extension 3x12
     

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