Ctrl+Alt+Del - Reset

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

  1. BorisTheSpider

    BorisTheSpider White Belt

    Joined:
    Jan 1, 2014
    Messages:
    13
    Likes Received:
    1
    Location:
    Midwest
    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

    Joined:
    Jan 1, 2014
    Messages:
    13
    Likes Received:
    1
    Location:
    Midwest
    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

    Joined:
    Jan 1, 2014
    Messages:
    13
    Likes Received:
    1
    Location:
    Midwest
    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

    Joined:
    Jan 1, 2014
    Messages:
    13
    Likes Received:
    1
    Location:
    Midwest
    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

    Joined:
    Jan 1, 2014
    Messages:
    13
    Likes Received:
    1
    Location:
    Midwest
    4/16/15

    Cardio Workout

    Elliptical - 30 minutes
     
  6. BorisTheSpider

    BorisTheSpider White Belt

    Joined:
    Jan 1, 2014
    Messages:
    13
    Likes Received:
    1
    Location:
    Midwest
    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

    Joined:
    Jan 1, 2014
    Messages:
    13
    Likes Received:
    1
    Location:
    Midwest
    4/19/15

    Elliptical - 30 minutes
     
  8. BorisTheSpider

    BorisTheSpider White Belt

    Joined:
    Jan 1, 2014
    Messages:
    13
    Likes Received:
    1
    Location:
    Midwest
    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

    Joined:
    Jan 1, 2014
    Messages:
    13
    Likes Received:
    1
    Location:
    Midwest
    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

    Joined:
    Jan 1, 2014
    Messages:
    13
    Likes Received:
    1
    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

    Joined:
    Jan 1, 2014
    Messages:
    13
    Likes Received:
    1
    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

    Joined:
    Jan 1, 2014
    Messages:
    13
    Likes Received:
    1
    Location:
    Midwest
    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

    Joined:
    Jan 1, 2014
    Messages:
    13
    Likes Received:
    1
    Location:
    Midwest
    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

    Joined:
    Jan 1, 2014
    Messages:
    13
    Likes Received:
    1
    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

    Joined:
    Jan 1, 2014
    Messages:
    13
    Likes Received:
    1
    Location:
    Midwest
    6/6/15 - Saturday

    Elliptical - 45 minutes

    Also played golf
     
  16. BorisTheSpider

    BorisTheSpider White Belt

    Joined:
    Jan 1, 2014
    Messages:
    13
    Likes Received:
    1
    Location:
    Midwest
    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

    Joined:
    Jan 1, 2014
    Messages:
    13
    Likes Received:
    1
    Location:
    Midwest
    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

    Joined:
    Jan 1, 2014
    Messages:
    13
    Likes Received:
    1
    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

    Joined:
    Jan 1, 2014
    Messages:
    13
    Likes Received:
    1
    Location:
    Midwest
    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

    Joined:
    Jan 1, 2014
    Messages:
    13
    Likes Received:
    1
    Location:
    Midwest
    6/25/15 - Thursday

    Elliptical - 45 Minutes

    Ab Wheel Rollout: 3x12

    Russian Twist 3x12

    Back Extension 3x12
     

Share This Page

  1. This site uses cookies to help personalise content, tailor your experience and to keep you logged in if you register.
    By continuing to use this site, you are consenting to our use of cookies.