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Champs Quest To Hang With Bane

Discussion in 'Training Logs' started by El Chimpo, May 27, 2014.

  1. El Chimpo Cruel Man Platinum Member

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    starting a log for the first time ever.


    height: 5'10, 5'11 on a good day
    weight: 230
    age : 24

    been lifting for little slightly over a year now.

    today was shoulder day.

    Overhead Press
    warmup- 95 x 10 for 2 sets
    135 x 10
    145 x 10
    155 x 8 (personal best)
    failed on 165

    Arnold Press
    40 x 15
    50 x 12
    60 x 6

    Upright Row On Machine
    50 x 12
    65 x 10
    80 x 8

    Side Lateral Raise
    30 x 12
    30 x 10
    30 x 8

    Rear-Delt Flye On Machine
    65 x 12
    110 x 10
    130 x 8
    150 x 5
    170 x 1 (failed on second rep)

    BB Shrug
    135 x 15
    135 x 12
    135 x 10
    135 x 10
    135 x 8
     
    Last edited: May 27, 2014
  2. MilkManUK Brown Belt

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    Glad to see you have started a log - I find it's a good tool to keep you motivated & consistent.

    You might want to provide more details in your opening post - your goals, your age, bodyweight, what program you are running (if any) etc, although you don't have to - it's your log, you can do what you want!

    Good luck.
     
  3. El Chimpo Cruel Man Platinum Member

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    to be honest i really dont know how to run one lol..i was just going to post what i did that day

    height: 5'10, 5'11 on a good day
    weight: 230 ..trying to stay around this weight until halloween because im going as Bane lol
    age : 24

    dont really have a program , just kind of going with the flow of what feels good
     
  4. MilkManUK Brown Belt

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    That's cool, like I say, it's your log, so do what you like! Check out a few of the other ones here though if you are stuck for ideas.
     
  5. El Chimpo Cruel Man Platinum Member

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    thank you sir
     
  6. ALAN PARTRIDGE NO LONGER REGISTERED

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  7. calvus Getting Crunk

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    Welcome to the logs
     
  8. Flash_Monsta Black Belt

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    woah! hang on.. theres only enough room around 'ere for one hypertrophy style log!

    Jk Jk, Welcome to the logs.
     
  9. DrBdan Something clever

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    Welcome to the logs. What are your goals? Size? Strength? Dem bicep peaks?
     
  10. El Chimpo Cruel Man Platinum Member

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    goals are to pack on size and strength

    would like by the end of the year
    deadlift : 450
    squat : 400
    bench : 335

    current
    deadlift : 315 . tried 400 but couldnt quite lockout
    squat : 315
    bench : 275
     
  11. El Chimpo Cruel Man Platinum Member

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    Leg day

    Squat
    135 x 15 (warm up)
    135 x 12
    225 x 10
    225 x 8
    315 x 4
    315 x 3
    225 x 6
    135 x 15 (2 second pause on bottom)

    Leg Extension
    110 x 15
    150 x 12
    170 x 8
    210 x 5

    Standing Calf Raise
    150 x 10
    170 x 8
    175 x 5
    90 x 15
     
    Last edited: May 29, 2014
  12. El Chimpo Cruel Man Platinum Member

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    few days off

    back at it tomorrow hard
     
  13. JauntyAngle International man of mystery

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    Everyone's goals are dem bicep peaks.

    Welcome to the logs, champ.
     
  14. El Chimpo Cruel Man Platinum Member

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    tricep trails imo >
     
  15. El Chimpo Cruel Man Platinum Member

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    deadlift day + back work ..will update after workout
     
  16. El Chimpo Cruel Man Platinum Member

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    Deadlift 5 sets of 3-5
    135 x 10 (warm up)
    135 x 5
    155 x 5
    205 x 5
    225 x 4
    275 x 3

    seated cable rows
    165 x 10
    180 x 8
    205 x 6
    225 x 3

    seated machine row with 2 second pause
    175 x 5
    175 x 4
    175 x 3

    bent over bb row
    115 x 10
    125 x 10
    125 x 8
    135 x 5


    one arm DB row
    75 x 8 (each arm)
    80 x 8
    90 x 6
     
  17. El Chimpo Cruel Man Platinum Member

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  18. El Chimpo Cruel Man Platinum Member

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    triset the following 3

    standing overhead press
    135 x 10
    135 x 8
    145 x 8
    165 x 5
    135 x 10


    DB upright row
    60 x 10
    60 x 8
    60 x 8
    60 x 6
    60 x 5

    DB lateral raise
    30 x 10
    30 x 8
    30 x 8
    30 x 6
    30 x 6

    rear delt flye machine
    110 x 10
    135 x 8
    155 x 8
    90 x 15

    plate raise
    45 x 10
    45 x 10
    45 x 10
    45 x 10

    BB shrug
    135 x 10
    135 x 10
    135 x 10

    DB shrug (side)
    60 x 10
    75 x 8
    75 x 8
    60 x 10

    behind the back shrug BB
    135 x 8
    135 x 8
    135 x 8
     
  19. El Chimpo Cruel Man Platinum Member

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    chest day

    flat bench press
    185 x 5
    225 x 5
    235 x 5
    245 x 5
    135 x 20

    incline bench
    135 x 8
    145 x 8
    185 x 5
    135 x 15

    DB decline press
    50 x 10
    55 x 10
    60 x 10
    90 x 4

    high cable flye (2 second pause)
    50 x 10
    50 x 10
    50 x 10


    mid cable flye
    50 x 10
    50 x 10
    50 x 10


    low cable flye
    65 x 10
    65 x 8
    50 x 10
    40 x 15
     
  20. El Chimpo Cruel Man Platinum Member

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    arms

    curls with curl bar
    110 x 5
    110 x 5
    125 x 5
    125 x 5
    125 x 5

    tricep pressdown with ropes
    65 x 5
    65 x 5
    65 x 5
    80 x 3
    80 x 3

    preacher curls with ez bar
    50 x 10 (wide grip)
    50 x 10 (wide grip)
    50 x 10 (close grip)

    overhead tricep extension with DB
    60 x 10
    65 x 10
    70 x 10

    incline DB curl with twist at top
    30 x 10
    30 x 10
    30 x 10

    tricep pressdown with straight bar
    65 x 10 followed by 10 half reps
    65 x 10 followed by 6 half reps
    65 x 10 followed by 6 half reps

    DB hammer curls
    50 x 10
    55 x 10
    60 x 10

    tricep extension with rope
    65 x 10
    80 x 5
    65 x 10

    machine curl (one arm each followed by both together)
    50 x 10
    50 x 10
    50 x 10

    tricep machine
    110 x 8
    110 x 8
    90 x 10
     

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