From Russia with Love

Discussion in 'Training Logs' started by virtuex7, Nov 9, 2005.

  1. virtuex7

    virtuex7 White Belt

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    Day 01 - November 9th, 2005

    Deadlift

    5 x 135
    1 x 165
    1 x 175

    Assistance:

    Wide Lat Pulldowns
     
  2. Duncon76

    Duncon76 Blue Belt

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    Location:
    Boston
    Assistance:

    Wide Lat Pulldowns

    No Chin Ups??
     
  3. virtuex7

    virtuex7 White Belt

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    Chin Ups or Pullups ? I didn't do any chinups for assistance because I was dead after the Deadlifts.
     
  4. virtuex7

    virtuex7 White Belt

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    Day 02 - November 10th, 2005

    Shrugs

    10 x 145
    10 x 150
    10 x 155
    10 x 185
    5 x 205
    2 x 225

    Barbell Curls

    10 x 45
    6 x 55
    1 x 65
     
  5. virtuex7

    virtuex7 White Belt

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    Day 03 - November 11th, 2005

    Bench Press

    6 x 135
    4 x 135
    3 x 135
    2 x 135

    Slight Incline Dumbbell Press

    6 x 70
    7 x 70
    6 x 70
    6 x 80

    Assistance:

    Dips
     
  6. virtuex7

    virtuex7 White Belt

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    Day 04 - November 14th, 2005

    Squats

    4 x 135
    3 x 135
    2 x 135

    Legs are so weak..

    Assistance:

    Weighted Lunges
    Leg Press Sled
     
  7. SmashiusClay

    SmashiusClay Avatar of Cyttorak

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    What do you weigh?
     
  8. virtuex7

    virtuex7 White Belt

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    Somewhere around 170lbs, thats why my legs need to play some serious catchup with the rest of my body.
     
  9. SmashiusClay

    SmashiusClay Avatar of Cyttorak

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    I'd stick some front squats into your squat day and do some heavy ab work and grip if you're not doing it already.
     
  10. virtuex7

    virtuex7 White Belt

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    Thanks for the help, I appreciate it. Tomorrow I will be doing Upright BB Rows, and I'll throw in some Abdominal work as you have suggested. Grip work will come on my Deadlift day, what kind do you recommend, I'm not really too familiar with grip, like pinching plates together?
     
  11. virtuex7

    virtuex7 White Belt

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    Day 04 - November 14th [Later that day], 2005

    Barbell Rows

    10 x 45
    10 x 55
    10 x 65
    8 x 75
    6 x 95
    1 x 125

    Assistance:

    Lat Pulldowns
    Crunches/Situps
     
  12. SmashiusClay

    SmashiusClay Avatar of Cyttorak

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    Here you go, hope you don't mind reading in alll caps

    http://www.sherdog.net/forums/showthread.php?t=186742

    Follow this and you're set, oh and If I were you I'd chuck grip and abs in three times a week, Both seem to respond well to high volums training.
     
  13. virtuex7

    virtuex7 White Belt

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    Day 05 - November 16th, 2005

    After a day off, I can still hardly work my legs properly after squats. Damn.

    Bench Press

    8 x 135
    3 x 145
    4 x 145 (spotted)
    1 x 145 (after chest flies)

    Assistance:

    Chest Flies (machine)
    Wrist Curling the Barbell
    Pinching Plates
    Tricep Pulldowns
     
  14. virtuex7

    virtuex7 White Belt

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    Day 06 - November 17th, 2005

    Legs still sore as fuck, went to do Deadlifts through the pain anyway.

    Deadlift

    6 x 155
    3 x 165
    2 x 175

    Assistance:

    Lat Pulldowns
    BB Curls
     
  15. virtuex7

    virtuex7 White Belt

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    Day 07 - November 20th, 2005

    Squats

    4 x 135
    4 x 135
    2 x 135
    8 x 45

    Assistance:

    Leg Curls
    Leg Press
     

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