KA Log

Horizontal Upper

Warm ups not included

Bench*
185x12, 185x12, 185x12

T-Row*
180x12, 180x12, 180x12


Incline D.B. Press (Weight Each Hand)**
75'sx10, 75'sx10, 75'sx10

Wide Grip Seated Rows**
140x10, 140x12, 140x12


Giant super set with no rest of the above
135x12, 135x12, 45'sx12, 100x12


Underhand Tri Pulldowns - Drop Sets
(75x6/55x8/35x10), (60x8/40x6/30x10)

D.B. Curls - Drop Sets
(45'sx8/30'sx6/20'sx10) (45'sx6/35'sx6/20'sx6)


* Superset with rest - 1 min
** Superset with rest - 1 min

Dropped the weight and went with VERY SLOW reps. That kicked my @$$.
 
Lower

Front Squat *
185x8, 185x8, 185x8, 185x8

Body Weight Step Ups - 25" Step *
20, 20, 20, 20


Bar Lunge **
135x8, 135x8, 135x8

Seated Leg Curl **
160x8, 160x8, 160x8,


Seated Calf Raise SS with Standing Calf Raise
3 sets of 10 each

* Super Sets - No Rest
** Super Sets - No Rest
 
3 min of jumping rope
20 squat thrusts with 10 push ups (push ups every other)
2 min of jumping rope
40 mountain climbers *
2 min of jumping rope
20 squat thrusts with 10 push ups (push ups every other)
2 min of jumping rope
40 mountain climbers *
2 min of jumping rope

* 1 rep when knee returns to the starting position
 
Vertical Upper
Warm Ups Not Included


D.B. Press - Seated (Weight Each Hand)
80'sx12, 85'sx10, 90'sx7

Pull Ups (U.H.G) - Negatives
10, 10, Bdy+45x6


Dips **
Bdy+45x10, Bdy+45x10

Pull Downs - Behind Neck **
130x12, 130x10


Rear D.B. Flies - Drop Set
(40'sx8/20'sx8) (40'sx6/20'sx10)

D.B. Shrugs - Drop Set
(90'sx12/65'sx12), (90'sx12/65'sx12)


** Super set no rest
 
Warm Ups not included

Squat
205x5, 225x5, 255x3, 275x3, 315x2, 365x1

Front Squat
185x8, 185x8, 205x6

Seated Leg Curl
145x10, 145x10, 145x10

Step Ups
Two 1 minute sets - I did as many as I could each minute

Skipped calves
 
Horizontal Upper

Warm ups not included

Bench*
205x12, 225x10

T-Row*
195x12, 195x12


Incline D.B. Press (Weight Each Hand)**
85'sx12, 85'sx10

Wide Grip Seated Rows**
150x12, 150x10


Giant super set with no rest of the above
135x15, 135x15, 45'sx15, 105x15


Underhand Tri Pulldowns - Drop Sets
(60x15/40x10), (60x10/40x10)

D.B. Curls - Drop Sets
(45'sx8/20'sx12) (50'sx4//20'sx10)


* Superset with rest - 1 min
** Superset with rest - 1 min

Was short on time so I could only squeeze in two sets of each.
 
Warm ups not included

D.L.
225x5, 255x3, 275x2, 295x2, 315x2, 365x1, 405x1, 425x1

Seated Leg Curl - Drop Sets
(145x10/100x10/70x10) (145x10/100x10/70x10)
 
Vertical Upper
Warm Ups Not Included

Military Press *
135x12, 135x12

Pull Ups (U.H.G) *
12, 12

Dips **
Bdy+45x10, Bdy+45x10

Pull Downs - Behind Neck **
130x12, 130x12


Rear D.B. Flies - Drop Set
(40'sx8/20'sx10) (40'sx8/20'sx10)

D.B. Shrugs - Drop Set
(100'sx110/70'sx10), (100'sx10/70'sx10)


* Super set with rest
** Super set no rest

Short on time tonight, but I am not going to get what I want by missing a workout.
 
3 min of jumping rope
25 mountain climbers * then 15 jump squats
2 min of jumping rope
25 mountain climbers * then 15 jump squats
2 min of jumping rope
25 mountain climbers * then 15 jump squats
2 min of jumping rope
25 mountain climbers * then 15 jump squats
2 min of jumping rope

* 1 rep when knee returns to the starting position
 
Warm ups not included


Front Squat *
185x8, 185x8
SLDL *
155x10, 155x10


Bench **
205x10, 225x8
Seated Close Grip Row **
150x10, 165x10


Weighted Dips *
Bdy+25x10, Bdy+25x10
Chins (UHG) *
10, 10


D.B. Shoulder Press (Weight Each Hand) **
65'sx10, 65'sx10
D.B. Shrugs (Weight Each Hand) **
100'sx10, 105'sx10


D.B. Lat Raise **
20'sx10
D.B. Rear Fly **
20'sx10


Bar Curl **
95x10
Straight Bar Underhand Tri Pulldowns **
60x12

Calves
Seated x10, Standing Bdyx15

* Done as Super Set With Rest
** Done as Super Set No Rest


Done in 43 minutes


May switch the SLDL to Seated Leg Curl. Even with the light weight on the SLDL my Sacroiliac Joint & Iliolumbar ligament flared up.
 
Plyo/Body Weight Exercises


SS
Jump Squats
20, 20
Walking Lunges (Each Leg)
20, 15

Calve Raises
20, 20

Plyo Push Ups
20, 15

SS
Chins
12 w/OHG, 10 w/UHG
Dips
15, 12

Super Sets done with no rest, rest periods were about 30-40 seconds
 
Warm ups not included


Front Squat *
185x8, 185x8, 205x6
Seated Leg Curl *
145x10, 145x10, 145x10


Bench *
205x8, 205x8, 225x6
Seated Close Grip Row *
165x10, 165x10, 180x6


D.B. Shoulder Press (Weight Each Hand) *
75'sx10, 75'sx10
D.B. Shrugs (Weight Each Hand) *
105'sx10, 105'sx10


Bar Curl *
100x8
Straight Bar Underhand Tri Pulldowns *
70x12


* Done as Super Set With Rest


Friday night is knucklehead night. I did not realize there were so many variations of the curl.
 
Plyo/Body Weight Exercises/Shoulder Iso


SS
Jump Squats
20, 20
Walking Lunges (Each Leg)
10, 10


Plyo Push Ups
20, 20


SS
Lateral Box Jumps (18" Box)
10, 10
Calve Raises
20, 20


SS
Chins (Mixed Grip)
10, 10
Dips
15, 12


SS
DB Lat Raise
20'sx12
DB Rear Delt Fly
20'sx12


Super Sets done with no rest

Done in 17 Minutes 39 Seconds
 
12 minutes of jumping rope
50 mountain climbers *

* 1 rep when knee returns to the starting position
 
Warm ups not included


Front Squat
205x6, 205x6, 225x4, 225x4

Seated Leg Curl - Drop Sets
(145x10/85x10), (145x10,85x10)


Bench *
225x7, 225x7, 250x4, 185x15
Seated Close Grip Row *
180x6, 180x6, 195x4, 150x15


D.B. Shoulder Press (Weight Each Hand) *
80'sx10, 80'sx10
D.B. Shrugs (Weight Each Hand) *
105'sx10, 105'sx10


Bar Curl *
100x8
Straight Bar Underhand Tri Pulldowns *
70x12


* Done as Super Set
 
SS
Jump Squats
20, 20
Walking Lunges (Each Leg)
10, 10


Plyo Push Ups
20, 20


SS
Lateral Box Jumps (22" Box)
10, 10
Calve Raises
20, 20


SS
Chins (U.H.G)
10, +45x5
Dips
15, +45x7


SS
DB Lat Raise
30'sx8, 20'sx10
DB Rear Delt Fly
30'sx8, 20'sx10


Super Sets done with no rest

Done in 18 Minutes 50 Seconds
 
Warm Ups Not Included

Felt Like Doing Reps Tonight

Bench *
135x25, 135x25
Seated Row *
135x25, 135x20

Front Squat *
135x25, 135x20
Seated Leg Curl *
70x25, 70x25

D.B. Shoulder Press (Weight Each Hand) *
40'sx25, 40'sx25
D.B. Shrugs (Weight Each Hand) *
60'sx25, 60'sx25

Bar Curl (Straight Bar) *
45x30
Skull Crusher (Straight Bar) *
45x30

* Super Sets With No Rest
 
SS
Jump Squats
20, 20
Walking Lunges (Each Leg)
10, 10


Plyo Push Ups
20, 20


SS
Lateral Box Jumps (22" Box)
10, 10
Calve Raises
25, 25


SS
Chins (U.H.G)
12, 10
Dips
20, 15


SS
DB Lat Raise
25'sx10, 25'sx10
DB Rear Delt Fly
25'sx10, 25'sx10


Super Sets done with no rest

Done in 19 Minutes 6 Seconds
 
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