Stevep78 Workout Log

[stevep78]

9-24-11

Delts/Traps

Rear delt crossover: machine:
3*20 reps: 15 lbs

Behind the neck smith press:
3*15*70 plus bar

Incline dbell front raise:
3 sets: 15*20

Cable crossover side lat:
3*15*10 lbs

Side lat raises: 3 sets: 25 superset with front cable raise: 3 sets: 25*25

Shrugs:

[stevep78]

Thanks for the comments on the DL max from Thursday.

[stevep78]

9-26-11

Leg Day:
Olympic Squat:
90*2
135*2
185*2
225*2
275*2
315*1
335*1
370*1 PR
385*1 PR
405*1 PR

GHR:
5 sets of 10

Reverse Hyper: Squeeze and hold at top:
3 sets: 12 reps: Single leg

Glute Bridges:
3 sets: 10*90 lbs
Hold at top.

[stevep78]

9-27-11

Chest Day:

Flat Bench:
135*5
185*3
225*2
275*1
295*1
305*1: PR while weighing 180 lbs.

Incline swiss bar:
185*10
185*10
185*8

Incline dbell press: Palms in: Pause for 2 seconds at bottom
60*12
70*10
70*8

Flat barbell with 40 and 20 lb kbells:
*6
*6
Flat barbell with 40 lb kbell
*10

Cable crossover:
3 sets: 25 reps

Abs in Pm

[stevep78]

9-29-11

Back Day:

Deadlifts: 85 lbs chains
8*225
8*275
6*325 plus 70 more in chains
Drop set:
325+155 chains*3
325+85 chains*3
275+55 chains*4
185+55 chians*6

Pullups:
1 chain*6*2 sets
2 chains*6: 1 set
Drop Set:
2 chains*6
1 chain*6
Bw*6
Red band*5

Barbell Rows:
225*8*3 sets
Drop Set:
275*5
225*5
185*5

Landmines:
3 sets*12 *45 lbs

Cable rows: underhand grip
3 sets/ 10 reps/ 120 lbs

Reverse hyper: 2 sets of 12 with 50 lbs

Straight arm pulldown:
2 sets of 20 with 90 lbs
Drop set:
12*120
12*205
12*90

GHR:
3*8

[stevep78]

9-30-11

Bis/ Tris

Seated dbell curls
8*45
6*55
6*65
Drop Set:
75*5/ 60*5/ 40*6

Incline dbell curl:
30*10
40*8
35*8

Drop Set:
40*8
30*8
20*10

Hammer Curls with F-ball Bar
15*2 chains
12*2 chains and 35 chain
10*2 chains and 35 chain

High pulley curl:
3 sets*15 reps

Close grip Bench:
10*185
6*225
6*225

Drop Set:
235*5/ 205*5/ 185*3/ 135*6

Overhead Band Extension:
PP*15
2PP*12* 2 sets

FB Bar Pushdown:
8*100
10*90
8*90

Drop Set:
90*10/ 70*8/ 50*8

Reverse Pushdown:
90*15
115*10*2

[stevep78]

10-3-11

Legs:

Squat:
10*225
8*250
6*275
6*300

Drop Set:
325/285/235/185/135 : Don't remember the rep count of each set.

Leg Press:
10*540
8*620
8*710

Hack Squat: Low foot placement: 50 lbs for negative reps: 4 sets

Sumo Squat: Red Mini:
5 sets: 10 reps: Glutes

Seated Leg Curl:
12*120
8*140
8*150

Drop Set:
150/ 130/110: Not sure on rep count

GHR: 3 sets: 8 reps

Glute Bridge: 3 sets: 12 reps: 105 lbs.

[stevep78]

10-4-11

Chest:

Incline Barbell:
185*10
225*6
225*6

Drop Set: 235*4 : 185*8 135* 8

Flat Bench: 80 lbs in chain
135*8
155*6
175*6
190*6
225: No chains: 7 reps

Machine press:
10*70
10*70

Drop set: No clue what I did

Dips:
10* 2 chain
8* 2 chain
8*1 chain

Drop: 2 chains*8 1 chain*2 : Bw*6 Drop down/ 8 pushups.

Abs in PM.

[dylorph]

i like your training, your rep ranges are right on

[stevep78]

10-11-11

Chest:
Incline Barbell:
185*10
225*6
235*5
185*10

Flat Dbell Press:
90*12
105*10
Drop set: 115*6 / 85*6/ 65*8

Dips: 2 chains: 3 sets: 10 reps

Pec Dec:
135*15
160*10
Drop set: 160*10/ 115*10/ 90*12

Abs/ Cardio

[stevep78]

10-13-11

Back Day!

Deadlift:
225*8
315*6
405*4
455*2
505*1 PR: 185 lbs

Pullups:
Bw*10
1 chain*6
2 chains*6* 2 sets

Barbell rows:
185*10
235*8* 2 sets
Drop Set: 280*6/ 230*5/ 185*5/ 135*10

Close Grip Nautilus Pulldown:
90*15
135*12
Drop set: 135*12/ 90*12/ 45*10 negatives

Incline dbell Row: 2 sets/ 20 at 55 lbs.

Reverse Hyper: 3 sets/ 12 reps/ 50 lbs.

[stevep78]

10-20-11

Back:

Rack Pulls: Bottom Pin, standing on 2 mats
8*225
5*315
5*405
1*495

Pulldowns: Nautilus
2 plates*15
3 plates*12
Drop set: 3 plates and 25*8/ 3 plates*6/ 2 plates*6

T-bar row: Old school
8* 5plates
8*5 plates
Drop Set: 6 plates*7/ 5 plates *4/ 3 plates * 8

Straight arm pulldown:
20*90
20*110
20*120

Close grip underhand pulldown:
15*170
12*180
10*180

Landmines:
45*15
70*12
90*?


Seated leg curl: 3*10
GHR: 3 * 8