Stevep78 Workout Log

[stevep78]

9-7-11

Chest Day:

Cam Bar * 2 board
185*5
225*3
250*3
275*2
300*1

Incline Barbell:
225*5 *3 sets

Hammer Press:
Monster red*15
Red +45*10
Red+45*8
Red+45*8: 5 were negatives

Pec Dec:
90 *25
115*25
115*25

Abs* 2 times today:
Cardio: 25 mins

[firedrake]

Great work! That Hammer bench press is nasty . . .

[stevep78]

9-8-11

Bi-Tri

Seated Dbell Curl:
50*8
60*6
70*5

Orange Band Hammer curls:
*20
*15
*15

Incline Preacher:
30*10
40*8
49*8

Seated Preacher:
2*Failure

Close Grip Floor press:
185*5
225*5@ 2 sets

Overhead Ext. Orange Band:
3*15-20 reps

Pullover Machine: Skull Crusher:
3 sets: 25 reps

Reverse Pushdown:
3*8-12*115
Superset with: Rope Pushdown: 3* failure

Light abs

[stevep78]

9-9-11

Back Training:

Box Jumps:
2*43
2*42

DL vs Orange Bands:
315*2
375*2
405*2

DL off 3" Block:
365*1
435*1
495*1
505*1

BB rows:
280*5*4 sets

Pullups:
5*3 chains
5*3 chains
5*2 chains
5*2 chains

Seated rows:
140*12
150*12
140*12
140*12

Landmines:
60*8*4 sets

1 arm Kbell swings:
40*15*3 sets

[stevep78]

Saturday: 9-10-11

Delts/ Abs

Bent over rear cable raises:
20*15
20*15
20*15

Behind the neck press:
15*50
15*70
12*90

Reverse fly:
30*15
40*10
40*10

Machine side lat raise.
20*15
25*10

Double Cable side lat raise:
2*15*20 lbs

Incline side lat:
12*15
12*15

Military Press:
2*8*90

Abs:

[stevep78]

Monday: 9-12-11

Quads/ Hams

2" cam bar: Appx 180-200 in chains

135*8
185*5
225*3
245*2

Front box squat:
185*5
225*4
135*15: Speed

Leg press :
4 plates per: 20 reps: 3 sets
Superset with sissy squats*20 reps 3 sets

Leg Ext:
3 sets/ 15 reps
Superset: GHR: *8 reps

Reverse hyper:
3*12

Good morning:
2 *135*10
Good morning: black band:
2 *15: speed

[stevep78]

Sept 13, 2011

Chest: Abs

65 lb cam bar: 140 chains

50*5
90*5
110* 3
110*2
+3 bd: 140*1

Incline dbell press: Palms In:
75*10
95*8
100*6
105*8

Flat Bench: Kbells and bands: bamboo simulation
60 kb: *10
80 kb*8
80 kb +50 lb plate: *6
80 kb + 50 lbs plates plus 2 chains: *3

Pec Dec:
90*25
135*20 superset with pushups on equalizer *12
135* 20 superset with pushups on equalizer*12
90*20

Abs

[hamlinstrength]

Super Strong.

[stevep78]

Sept 15, 2011 7:45:11 GMT -5 hamlinstrength said:

Super Strong.

Yo. Thanks a ton bro.. Keep killin it yourself.

[stevep78]

Sept. 16, 11

Bis/ Tris: Afternoon
Abs/ Cardio evening.

Standing dbell curls:
30*15
40*12
45*12

Hammer curls: Purple Band:
3 sets/ 20 reps

Incline curls:
30*20
35*12
30*15

High Pulley Cable Curl:
3 sets: 15 reps

Close grip bench: Swiss Bar:
115*12
165*10
165*10

Overhead Extension: Orange Band:
3 sets: 20 reps

Football Bar pushdown:
3 sets: 15 reps

Reverse grip pushdown:
3 sets: 20 reps

Bis were split and peaking/ Tris were striated

[stevep78]

9-20-11

Light Leg Day

Cam Bar Squats:
4 sets:
185*10 2
185*8: Pause at bottom * 2 sets

Leg Extensions: Red band included:
4 sets: 20 reps : 70*Band

Low foot placement / leg press:
3 sets: 20 reps: 90

Hack Squat: 3 sets/ 10*90

[stevep78]

9-21-11 Tuesday: Chest

Incline barbell:
135*20
185*12*3 sets

HS Machine press:
140*15 * 3 sets

Mini Red Crossover:
3 sets at 15 reps

Flat speed press: Mini red
95*10*2 sets

[stevep78]

9-22-11 Max Effort: Deadlifts

135*3
225*2
315*1
405*1
500*1 PR
520: Failed
510: Failed

Pullups: 5 sets of 10

Dbell rows:
80*12
100*12
125*10

Straight arm pulldowns:
90*20
145*20
145*20

Close grip FB bar pulldowns:
3 sets: 10

[Justin Mason]

A PR is a PR, whether it's 5lbs or 50lbs, it's progress. You got your 500...readjust, come out and crush 505-510 next time.

[firedrake]

I agree with Justin -- you're making some amazing progress on this program!