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Lynnlynn's Training log

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  1. 12-20-2011, 09:12 AM #181
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    Quote Originally Posted by VikingWarlord View Post
    That is SO hot.
    Jagbender's battle of the bulge
    The problems we face today are because the people who work for a living are outnumbered by the people who vote for a living
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  3. 01-04-2012, 06:59 PM #182
    lynnlynn
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    1-4-12

    Squat
    6x115 WU
    4x135 WU
    2x145
    2x175
    5x185 for 4 sets

    Front Squat
    5x95
    4x105
    3x115
    2x125

    DB Lunges
    8x40's ea legx 4 sets
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  4. 01-06-2012, 02:34 PM #183
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    1-5-12

    Bench
    8x65 WU
    4x85 WU
    3x90
    3x100
    8x110 for 3 sets

    Skullcrushers
    10x30 for 4 sets

    DB Incline Press
    4x30
    4x35
    4x40
    4x45

    DB OH Extension
    10x40 for 4 sets

    BB Curl
    6x40 for 4 sets
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  5. 01-09-2012, 09:57 AM #184
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    1-7-12

    Deads
    6x143 WU
    4x187 WU
    2x231 WU
    2x253 WU
    4x275
    4x292
    4x308
    4x319
    4x325
    5x275

    GM's
    4x135
    3x155
    3x165
    3x175

    DB Rows
    6x50 ea. arm x4 sets

    GHR
    8xBW+40 for 4 sets
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  6. 01-09-2012, 06:27 PM #185
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    1-9-12

    Flat DB Bench
    6x30
    6x35
    6x40
    6x45

    Standing DB OH Press
    5x25
    5x30
    5x35

    DB Front Delt Raise/ ss/ with rear
    6x12.5's for 3 sets

    Pull-ups
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  7. 01-12-2012, 12:24 PM #186
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    1-10-12

    Squat
    5x120
    3x145
    2x170
    1x180
    1x190
    6x205
    1x190

    Front Squat
    6x85
    3x100
    3x105
    3x110
    3x115

    Reverse Hypers
    8xBW+20kg for 3 sets
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  8. 01-12-2012, 12:26 PM #187
    lynnlynn
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    1-11-12

    Flat BB Bench
    6x65
    5x75
    3x90
    2x105
    1x115
    6x120

    Close Grip Bench
    4x95
    4x100
    4x105
    4x110

    Reverse Tricep Pressouts
    8x40 for 3 sets

    Cable Cross-Over
    8x40 ea side for 3 sets
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  9. 01-12-2012, 06:51 PM #188
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    keeping it strong Lynn
    Jagbender's battle of the bulge
    The problems we face today are because the people who work for a living are outnumbered by the people who vote for a living
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  10. 01-17-2012, 10:48 AM #189
    lynnlynn
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    1-13-12

    Deads
    6x135
    4x185
    2x225
    4x250
    4x275
    4x295
    4x320
    2x335

    GM's
    6x135
    3x155
    3x165
    3x175

    BOR
    5x95
    5x105
    5x115
    5x125

    Pendlay Row
    5x105
    5x115
    5x125

    Pull-ups
    4xBW OH
    4xBW NG
    4xBW OH
    4xBW NG
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  11. 01-17-2012, 05:57 PM #190
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    1-17-12

    Squat, deload
    5x95
    5x115
    5x125
    5x135
    5x145

    Front Squat
    6x85
    5x95
    4x105
    3x115
    2x125
    1x135

    GHR
    8xBW 3 secs up/down for 3 sets
    8xBW+40 for 4 sets
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  12. 01-21-2012, 12:35 PM #191
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    1-18-12

    Bench, Deload
    6x85
    4x95
    5x100
    5x105
    5x110

    Close Grip Bench
    4x85
    4x90
    4x95
    4x100

    DB Flat Bench
    4x40
    4x40
    4x40

    -Then I went home. Felt really ucky.
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  13. 01-21-2012, 12:37 PM #192
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    1-20-12

    Deads
    6x143
    4x187
    2x231
    2x253
    2x275
    1x303
    1x319
    1x336
    1x341
    1x352

    Pendlay Row
    5x95
    5x105
    5x115
    5x125
    5x135

    Reverse Hyper
    8xBW+20 Kg 3 sets

    Pull-ups
    4xBW OH
    4xBW UH
    4xBW OH
    4xBW UH
    4xBW OH
    4xBW UH
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  14. 01-23-2012, 12:51 PM #193
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    1-23-12

    Week 1, Day 1

    BB Bench
    6x65 WU
    3x85 for 8 sets
    Alternating close, medium and wide grip

    BB Pin Press (in lieu of 4 board press which I don't have)
    3x85
    3x95
    3x105

    DB Bench Press
    10x25
    10x30
    10x35

    DB BOR
    10x25
    10x30
    10x32.5

    Tricep Cable Pressdown w/ V Bar
    12x70 for 4 sets
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  15. 01-23-2012, 01:29 PM #194
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    always strong!
    Jagbender's battle of the bulge
    The problems we face today are because the people who work for a living are outnumbered by the people who vote for a living
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  16. 01-24-2012, 02:14 PM #195
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    Thanks JB!

    1-24-12
    Box Squat, close stance
    5x45
    5x70
    5x95
    5x120
    5x145
    5x155
    5x160
    5x165
    3x170

    GHR
    30xBW
    Took 2 sets to complete these

    DB Lunges
    10x25's ea leg for 3 sets
    Lunges are evil!

    Back Raise
    10xBW+10 for 3 sets

    Abs
    Sit-ups-30
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  17. 01-26-2012, 09:59 PM #196
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    1-26-12
    Week 1, Day 3

    Bench, 2 board press
    6x45 WU
    5x65
    5x80
    5x95
    5x110
    5x125
    5x140

    Pull-ups
    9xBW OH
    4xBW UH
    4xBW OH
    4xBW UH
    4xBW OH
    4xBW UH

    Front/Side/Rear Delt Raise superset
    10x10 for 3 sets

    DB Tricep Extension
    10x10
    10x15
    10x20
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  18. 01-30-2012, 08:04 PM #197
    lynnlynn
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    Week 1, Day 4

    Box Squat, parallel
    2x130 for 10 sets
    2 second pause on box

    Deads
    6x143 WU
    4x187 WU
    1x209 for 10 reps

    Reverse Hypers
    10x15 Kg
    10x17.5 kg
    10x20 kg

    DB Side bend
    10x35 ea. side for 3 sets

    Hanging Leg Raise
    3 sets of 10
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  19. 01-30-2012, 08:15 PM #198
    lynnlynn
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    Week 2 Day 1

    BB Bench
    6x45 WU
    4x65 WU
    3x85 close, med, wide grip
    2x100

    Pin Press
    3x90
    3x100
    6x110

    DB Bench
    10x25
    10x30
    10x35
    10x40

    DB BOR
    10x45 for 4 sets

    Tricep Pressdown
    12x75 for 4 sets
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  20. 01-31-2012, 07:24 PM #199
    lynnlynn
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    week 2, day 2

    Box Squat, close stance, below parallel
    5x45
    5x95
    5x115
    5x135
    5x155
    5x165

    GHR
    x40

    DB Lunges
    10xBW, ea leg
    10x27.5
    10x27.5
    10x27.5

    Back Raise
    10x10 for 4 sets

    Abs
    weighted sit-ups x 3 sets
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  21. 02-06-2012, 07:37 AM #200
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    Wk 2 Day 3

    Bench 2 board
    6x45
    4x85
    4x95
    5x105
    5x115
    5x125
    5x135
    3x145 (was supposed to do 5)

    Pull-ups
    4xBW for 6 sets
    alternating OH and UH grips

    DB Font/Side/Rear Delt Raise SS
    20x10's for 3 sets

    DB Tri OH Extension
    10x30
    10x35
    10x40
    10x45
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  22. 02-06-2012, 07:48 AM #201
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    2-3-12
    Wk 2 Day 4

    Box Squat, parallel
    6x45 WU
    4x95 WU
    4x135 WU
    2x140 for 10 sets

    Deads, (fast)
    6x165 WU
    4x187 WU
    1x231 for 10 sets

    Reverse Hyper
    10x15 kg
    10x17.5 kg
    10x20 kg
    10x20 kg

    DB Side Bends
    10x40 ea. side for 3 sets

    Hanging Leg Raise
    3 sets of 10
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  23. 02-06-2012, 07:44 PM #202
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    2-6-12

    Week 3, Day 1

    Bench
    6x65 WU
    4x75 WU
    3x85 for 8 sets
    -alternating close, med, wide grips

    Pin Press
    3x100
    3x110
    3x120

    DB Flat Bench
    10x25's
    10x30's
    10x35's
    10x40's
    10x42.5's

    DB Row
    10x47.5's
    5 sets

    Tricep Rope Pressdown
    12x40 for 4 sets
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  24. 02-07-2012, 08:32 PM #203
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    2-7-12
    Week 3, day 2

    Box Squat, Close stance, below parallel
    6x45 WU
    6x95 WU
    4x115 WU
    4x135 WU
    5x150
    5x160
    5x170
    5x180 (new 5 rep max)

    GHR
    40xBW
    took 2 sets to complete

    Lunges
    10xBW ea. leg
    w/ DB's
    10x30's ea. leg for 3 sets

    Back Raise
    10xBW
    10xBW+10 for 4 sets

    Abs
    60 sit-ups
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  25. 02-13-2012, 09:45 AM #204
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    2-9-12

    Week 3, Day 3

    Bench, 2 board
    6x45 WU
    4x85 WU
    2x95 WU
    2x105
    1x115
    5x125
    5x135
    5x145 (last rep wasn't pretty)

    Pull-ups
    4xBW for 7 sets
    alternating OH/UH

    Front/Side/Rear Db Delt Raise Superset
    20x10's for 3 sets

    OH DB Tricep Extension
    10x25
    10x30
    10x35
    10x40
    10x45
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  26. 02-13-2012, 09:49 AM #205
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    2-10-12

    Week 3, day 4

    Box Squat, parallel, regular stance
    6x85 WU
    4x95 WU
    2x135 WU
    2x155 for 8 sets
    1x175
    1x200

    Deads
    6x165 WU
    4x187 WU
    2x231 WU
    1x248 for 8 sets
    1x281
    1x319

    DB Side Bends
    10x10 ea side for 4 sets

    Hanging Leg Raise
    x10 for 3 sets
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  27. 02-15-2012, 08:45 PM #206
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    2-15-12

    Deficit Deads
    6x165 WU
    4x187 WU
    3x231
    3x253
    3x275
    3x297
    3x319

    GHR
    bwx30

    DB Step ups
    10x25's ea leg for 3 sets

    Back Raise, 5 sec hold at the top
    10xBW for 3 sets

    Hanging Leg Raise
    BWx10 for 3 sets
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  28. 02-20-2012, 09:56 AM #207
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    2-16-12

    BB Floor Press
    6x45 WU
    4x65 WU
    3x95
    3x105
    3x110
    3x115
    3x120
    3x125

    Pull ups
    5xBW for 5 sets

    DB Front Raise
    10x10's for 3 sets

    Elbows out Tricep Extension
    10x15's for 3 sets
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  29. 02-20-2012, 09:59 AM #208
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    2-17-12

    Box Squat, parallel box, 2 sec pause
    6x95 WU
    4x155 WU
    2x130 for 10 sets

    Deads
    6x165 WU
    4x187 WU
    1x209 for 10 sets

    Reverse Hypers
    10x15 kg
    10x17.5 kg
    10x20 kg

    DB Side Bends
    10x40 ea side for 3 sets

    Hanging Leg Raise
    10xBW for 3 sets
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  30. 03-05-2012, 06:49 PM #209
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    2-20-12

    Bench
    6x65 WU
    4x75 WU
    3x85 for 8 sets
    close, regular and wide grip

    Rack Lock Out
    3x135
    3x145
    3x155

    DB Incline Bench
    10x30
    10x35
    10x40
    10x45

    MTS Chest Supported Row
    10x40 for 4 sets

    Tricep Pressdown
    12x65 for 4 sets
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  31. 03-05-2012, 06:49 PM #210
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    2-21-12

    Deficit Deads
    6x165 WU
    4x187 WU
    2x231 WU
    3x253
    3x281
    3x308
    3x325

    GHR
    40 reps

    DB Step-ups
    10x30 ea. leg for 4 sets

    Back Raise
    10xBW for 3 sets, 3 second pause at top

    Abs
    Hanging leg raise
    10xBW for 3 sets
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