Thread: S.d.m.f.

3/10/10 PULL

Deadlifts:
95 x 10
185 x 10
235 x 8
285 x 6

Pulldowns:
80 x 10
100 x 10
120 x 10
140 x 8

T-Bar Rows: (no idea what the ‘bar’ weighs)
70 x 10, 10, 9

Dumbell Rows:
55’s x 8, 8, 8

Barbell Curls:
50 x 10
60 x 10
70 x 6

Machine Preacher Curls:
30 x 12, 9, 10 (elbows really hurting on these)

Rear Delt Machine Flyes:
40 x 10
70 x 10
90 x 10

Barbell Shrugs:
235 x 8, 8

Hanging Leg Raises:
10, 10

Once again I've suffered a lull in posting.
I've been training, but I'm not going to go back and post all of the missed workouts.
This weeks training:
3/22/10
Squats: 135 x 10 (just a warm up)
Leg Press: 6 plates(45#) x 12 / 10 plates x 12 / 14 plates x 6
Leg Ext.: 110 x 12 / 130 x 12 / 150 x 10
SLDL: not happening, lower back was pre shot
Leg Curls: 110 x 12 / 130 x 12 / 130 x 6 -drop- 110 x 6
Seated Calf Raises: 140 x 10, 10, 8
Crunches: 80# x 35
----------------------------------------------------------------------
3/24/10
Flat Bench: 135 x 10 / 155 x 10 / 185 x 10 / 225 x 10 / 245 x 8 PR since injury
Incline DB Press: 35's x 12 / 55's x 12 / 75's x 9
Dips: BW x 10, 10, 10
Pec Deck: 80 x 12 / 100 x 12 / 120 x 12
Close Grip Bench: 100 x 12 / 150 x 10, 10
Tricep Ext: 40 x 35
Crunches: 80# x 40
--------------------------------------------------------------------------
3/26/10
Deadlifts: 135 x 10 / 225 x 8 / 315 x 5 / 405 x 2 PR since injury
W.G. Pulldowns: 100 x 10 / 120 x 10 / 140 x 8, 6
Seated Rows: 130 x 10 / 150 x 10 / 170 x 10 / 190 x 8
C.G. Pulldowns: 140 x 8, 7, 7
Barbell Curls: 60 x 10 / 70 x 10 / 80 x 8
Hammer Curls: 25's x 8, 8, 8
Crunches: 80# x 40

3/28/10 Shoulders

L Flyes:
15's x 10, 10, 10

Cubans:
10's x 10, 8

Military Press:
45 x 10 / 95 x 10 / 115 x 8, 6

Seated Arnolds:
30's x 12 / 40's x 8, 8

Side Laterals:
15's x 8, 10

Rev. Pec Deck:
100 x 10, 10, 10

===========================================

3/28/10 Legs

Leg Ext:
130 x 12
150 x 10
160 x 10

Squats:
135 x 10
185 x 8
225 x 8
275 x 5 wow, felt really heavy

Leg Press:
360 x 10
450 x 10, 10

Leg Curls:
100 x 10
110 x 10
120 x 10

SLDL:
135 x 5 damned lower back started aching again...

Seated Calf Raises:
165 x 8, 8, 8

Crunches:
80# x 12, 12, 15

1/18/2011

Squats:
135 x 12
225 x 10
275 x 10
315 x 8

SLDL:
90 x 12
100 x 12
110 x 12
135 x 12

Leg Press:
360 x 12
450 x 12
540 x 12

Leg Ext / Leg Curl / Calf Raises (tri-set):
110 x 12 / 110 x 12 / 75 x 12
110 x 12 / 110 x 12 / 75 x 12

Well, I'm going to attempt to have a consistent training journal again. Thanks to two years of ridiculous shift changing at work, long friggin hours, and injury it appears as if I will be able to once again generate some kind of consistency.

1/20/11

Flat Bench Press:
135 x 12 / 185 x 12 / 225 x 10 / 275 x 10 / 295 x 6
Smith Incline Press:
135 x 12 / 185 x 12 / 225 x 9 / 275 x 3
Dips:
bodyweight x 10 / 10 / 10
Pec Deck:
85 x 10 / 10 / 8
Rev Grip Bench:
135 x 10 / 185 x 10 / 225 x 8 / 135 x 10
Incline DB Press:
60's x 8 / 65's x 7 / 70's x 5

1/22/11

Wide Grip Pulldowns:
100 x 12 / 130 x 12 / 150 x 10 / 170 x 8 / 190 x 5
T-Bar Rows:
45 x 12 / 90 x 10 / 115 x 8, 8
Close Grip Pulldowns:
150 x 8, 8, 7
Seated Cable Rows:
120 x 10 / 150 x 10 / 180 x 7
Bent Over Rows:
90 x 10 / 100 x 10 / 110 x 8
(had to cut it short today)

1/25/11

Machine Shoulder Press:
50 x 10
100 x 7

Standing Military:
135 x 10
155 x 5, 8

Standing DB Press:
45’s x 10
50’s x 8
55’s x 8

Laterals:
20’s x 12
25’s x 10
30’s x 7 + 3 (rp)

Rev. Pec Deck:
70 x 10, 10, 9

Vertical Rows:
90 x 12
100 x 10, 10

Barbell Curls:
80 x 8, 8
70 x 8

Skull Crushers:
80 x 10, 10, 10

Hammers:
25’s x 12
30’s x 10
35’s x 8

V-Bar Pressdowns:
75 x 12
90 x 12
110 x 10

1/25/11

Squats:
135 x 10
225 x 10
315 x 8

Leg Press:
180 x 12
360 x 12
540 x 12

SLDL:
90 x 10, 10, 10

Leg Ext. & Leg Curl supersets: (no rest periods, all sets back to back)
80 x 12/12
90 x 12/12
100 x 12/12

Calf Raises:
70 x 12
105 x 12

1/27/11

Flat Bench Press:
135 x 12
225 x 12
275 x 10
315 x 3 PR since surgery

Smith Incline Bench Press:
135 x 10
225 x 10
275 x 4 (drop)
185 x 8 (drop)
135 x 8

Dips:
Bodyweight x 10, 10, 10

Pec Deck:
85 x 10, 10, 10

Reverse Grip Bench Press:
135 x 12
185 x 11
225 x 8 (drop)
135 x 8

Incline DB Press:
60's x 10
65's x 8
70's x 7

good workout, too bad my elbows are pissed off today...

2 for the price of 1!!!

1/30/11

Wide Grip Pulldowns:
100 x 12
150 x 12
180 x 10
200 x 6

T-Bar Rows:
45 x 12
90 x 12
135 x 7

Close Grip Pulldowns:
150 x 8, 8, 6 + 2 (rp)

Seated Cable Rows:
130 x 10
160 x 10
180 x 8

Stiff Arm Pulldowns:
50 x 12
60 x 10
70 x 10

Bent Over Rows:
100 x 10
135 x 10, 8

Kneeling Wide Pulldowns: (cable crossover mach)
55 x 12
70 x 12
85 x10
---------------------------------------------------------------------------------

1/30/11
(shoulder unhappy today, not pushing too hard)

Machine Shoulder Press:
50 x 12
70 x12
100 x 10

Standing Military:
100 x 12
110 x 10, 10

Standing DB Press:
40’s x 10
45’s x 9
50’s x 5

Laterals:
20’s x 12
25’s x 10
30’s x 5 (drop)
25’s x 5 (drop)
15’s x 5

Rev. Pec Deck:
55 x 12
70 x 10, 9

Vertical Rows:
70 x 12
90 x 12
110 x 10

Skull Crushers:
80 x 12, 10, 9

Barbell Curls:
80 x 12, 10, 10

Pressdowns:
80 x 12
100 x 12
110 x 10

Cable Hammer Curls:
35 x 12
50 x 10, 10

1/31/11

Squats:
135 x 10
225 x 10
315 x 10 considering dropping squats entirely from my routine. It seems impossible to do them without my shoulder hurting now.

Leg Press:
360 x 12
540 x 12
720 x 10

SLDL:
90 x 10
100 x 10
110 x 10

GHR:
Bodyweight x 7, 7

Leg Curls:
100 x 12
110 x 10

Leg Ext.:
100 x 12, 12

Calf Raises:
95 x 15, 12
--------------------------------------------------------------------

2/1/11

Flat Bench Press:
135 x 12
185 x 12
225 x 12
245 x 10

Incline DB Press:
80’s x 10
85’s x 10, 8

Dips:
Bodyweight x 10, 10, 10

Pec Deck:
70 x 12
85 x 10, 10

short & sweet. I wanted to get home before the blizzard hit

2/3/11

Wide Grip Pulldowns:
70 x 15
150 x 12
180 x 10
200 x 7

T-Bar Rows:
70 x 9, 10, 9

Close Grip Pulldowns:
150 x 8, 8, 8

Seated Cable Rows:
150 x 8, 8, 8

Stiff Arm Pulldowns:
60 x 8, 10, 10

Bent Over Rows:
100 x 10, 10, 10

Overall, I just really wasn’t feeling it today.

Originally Posted by lucifuge

1/31/11

Squats:
135 x 10
225 x 10
315 x 10 considering dropping squats entirely from my routine. It seems impossible to do them without my shoulder hurting now.

Leg Press:
360 x 12
540 x 12
720 x 10

SLDL:
90 x 10
100 x 10
110 x 10

GHR:
Bodyweight x 7, 7

Leg Curls:
100 x 12
110 x 10

Leg Ext.:
100 x 12, 12

Calf Raises:
95 x 15, 12
--------------------------------------------------------------------

2/1/11

Flat Bench Press:
135 x 12
185 x 12
225 x 12
245 x 10

Incline DB Press:
80’s x 10
85’s x 10, 8

Dips:
Bodyweight x 10, 10, 10

Pec Deck:
70 x 12
85 x 10, 10

short & sweet. I wanted to get home before the blizzard hit

Good numbers man! im trying to get there soon haha.

Originally Posted by LiftingMofo

Good numbers man! im trying to get there soon haha.

Thank you kindly!
I'm getting it back...slowly, but I'm getting there.
Just keep pushing bro, you'll get there soon enough.

I’ve been on vacation, so I haven’t been posting. Still training, just slacking off on logging it

2/6/11

Mach. Shoulder Press:
100 x 10
150 x 10
180 x 8 + 2 (rp)
200 x 6 + 2 (rp)

Military Press:
100 x 10, 10
110 x 10

DB Press:
45’s x 8, 40’s x 8, 8

Laterals:
25’s x 10, 8, 9

Rev Pec Deck:
55 x 10, 10, 10

Vertical Rows:
90 x 10, 10, 10 My left trap was pissed off and tight throughout the entire workout. I couldn’t get it to loosen up at all.
------------------------------------------------------------------
2/7/11

Squats:
135 x 12
225 x 10
315 x 10

Leg Press:
360 x 16
540 x 10, 8

SLDL:
90 x 12, 10, 8

Calf Raises:
90 x 14, 12, 9
---------------------------------------------------------------
2/10/11

Flat Bench:
135 x 12
185 x 12
225 x 12
245 x 12
275 x 10 (drop)
225 x 9 (drop)
135 x 10

Incline DB Press:
65’s x 10
70’s x 10
75’s x 10
80’s x 8

Dips:
Bodyweight x 10, 10, 10

Pec Deck:
70 x 10, 10, 10

Rev. Grip Bench:
135 x 12
185 x 10, 10
------------------------------------------------------------------
2/12/11

Pulldowns:
100 x 12
150 x 12
170 x 10
190 x 3 (drop)
70 x 12

T-Bars:
45 x 12
90 x 10
135 x 8
180 x 4 holy heavy…

Close Grip Pulldowns:
150 x 10, 8, 8

Wide Grip Cable Rows:
150 x 9, 10, 10

Stiff Arm Pulldowns:
60 x 11, 10, 10

Bent Over Rows:
110 x 10
135 x 10
155 x 8

Kneeling Pull Downs:
70’s x 12, 12, 12

One Arm Cable Row:
70 x 8/8, 8/8
------------------------------------------------------------
2/14/11

Mach Shoulder Press: (plate loaded, I have no idea what the ‘arms’ weigh)
50 x 12
90 x 10
110 x 6

Military Press:
135 x 8, 8, 6

Arnolds:
40’s x 8, 8, 8

Rev Pec Deck:
55 x 12, 12, 10

Vertical Rows:
90 x 10
140 x 10, 8

Skull Crushers:
80 x 12
90 x 10
100 x 8

BB Curls:
70 x 12
80 x 10
90 x 7

Pressdowns:
70 x 12
95 x 10

Hammers:
40’s x 10, 7 (drop)
30’s x 4

2/16/11

Squats:
135 x 12
225 x 10
275 x 5 tried some extensive shoulder stretching before starting in an attempt to ease the discomfort, however, it actually seemed to make it worse. Still not giving up though...

Hack Squats:
135 x 10, 10, 10

Leg Press:
360 x 12
540 x 10
630 x 8

Leg Curls:
90 x 12
110 x 10
130 x 8

Calf Raises:
140 x 10, 10

--------------------------------------------------------------
2/17/11

Flat Bench:
135 x 10
185 x 10
225 x 10
275 x 10 (drop)
225 x 7 (drop)
185 x 9 (drop)
135 x 10

Incline DB Bench:
75's x 6, 10 odd...
80's x 8

Decline Bench (mach):
100 x 10
150 x 10, 9

Pec Deck:
70 x 10
85 x 10, 8
-------------------------------------------------------------

2/18/11

Pulldowns:
100 x 12
150 x 10
180 x 8, 5 (drop)
150 x 5 (drop)
100 x 6 (drop)

T-bars:
45 x 12
90 x 10
135 x 7, 5

Cose Grip Pulldowns:
150 x 8 (drop)
140 x 8 (drop)
130 x 10

Wide Grip Cable Rows:
130 x 9, 10, 10

Stiff Arm Pressdown:
60 x 10, 8

Bent Over Rows:
135 x 10, 10

Shrugs:
185 x 10, 10

3/14/2012
Wow, it's been a long time since I used this.
Back to 'normal' training. Exactly 6 months ago today I tore my right biceps tendon right off the bone throwing away my old flatscreen tv. I've been cleared to train since December, but I'm sure you can imagine how effective it was. Anyway, I'm back to training pretty much without pain so I figured I'd resurrect my old journal.
so, moving right along.....
Today:
Wide Grip Pulldowns:
90 x 10 / 100 x 10 / 120 x 10 (I know, it's a pretty extensive 'warm up')
140 x 10, 10, 10, 10
Seated Cable Rows:
140 x10, 10, 9, 10
Close Grip Pulldowns:
110 x 10, 10, 10
Bent Over Rows:
95 x 10, 10, 10
Dumbell Pullovers:
60 x 10, 10, 10
Shrugs:
155 x 10, 10, 10

3/15/2012

Standing Barbell Curls:
30 x 10 / 40 x 10 / 50 x 10
60 x 10
70 x 10
80 x 6
Close Grip Bench:
135 x 10
155 x 10
185 x 10
205 x 10
Single Arm Preachers:
25's x 10
30's x 10
30's x 8
Skullcrushers:
70 x 10
80 x 10
90 x 10
Hammers:
20's x 10
25's x 10
30's x 6 (drop)
20's x 4
V-Bar Pressdowns:
'120' x 10 (machine says 120, but I figure it's really only 60)
'150' x 10
'180' x 10

Whoa, wasn't expecting the site overhaul... nice.
3/19/2012
Squats:
135 x 10
185 x 10
225 x 10
275 x 8
Leg Press:
315 x 10
405 x 10
495 x 10, 10
Walking Lunges:
25 x 20, 20
Leg Curl / Ext. Compounds:
60 x 10/10
80 x 10/10
100 x 10/10
Calf Raises:
115 x 10
150 x 10, 6 (drop)
115 x 6
Hypers:
90 x 20
Crunches:
90 x 25

3/20/2012
Flat Bench Press:
135 x 10
225 x 10
275 x 10, 4 (drop)
225 x 4 (drop)
135 x 10
Incline DB Press:
65's x 10, 9, 7, 8
Incline DB Flyes:
20's x 10
25's x 10
30's x 10
Pec Deck:
55 x 10, 10
70 x 10
Cable Crossovers:
50 x 10
60 x 10, 10
Dips:
BW x 8, 8, 8
Pressdowns:
120 x 10
150 x 10
180 x 10
-------------------------------------------------------------------------------------
3/21/2012
Wide Grip Pulldowns:
110 x 10
130 x 10
150 x 10
170 x 8
Seated Cable Rows:
130 x 10
140 x 10
150 x 10, 10
Close Grip Pulldowns:
120 x 8, 8, 8
Bent Over Rows:
135 x 8, 8, 8 (these really pissed off my right elbow)
Barbell Curls:
50 x 10, 10, 10
One Arm Preachers:
20's x 10, 10, 10
Hammers:
15's x 10, 10, 10

3/23/2012
Shoulder Press:
95 x 10
135 x 10
185 x 10, 7 (drop)
135 x 5
Arnold Press:
30's x 10
35's x 10
40's x 7, 5
Laterals:
15's x10
20's x 10, 10
Rev. Pec Deck:
55 x 10, 10
70 x 9
Cable Pull Back:
25 x 15 / 15
40 x 10/10, 10/10
Vertical Rows:
135 x 10, 10, 9
Shrugs:
225 x 10, 10, 8

3/26/12
Deads:
135 x 10
225 x 10
275 x 8, 8
Leg Press:
270 x 10
360 x 10
450 x 10
540 x 10
Walking Lunges:
2 sets 25# x 20 steps
Leg Curl/Extensions compounds:
100 x 10/10, 10/10, 10/10
Calf Raises:
115 x 10, 10, 10
Hypers:
70 x 20
Crunches:
80 x 10
-------------------------------------------------------------------------------------------------------------------
3/27/12
-Feeling very weak today-
Flat Bench:
135 x 10
205 x 10
225 x 10
275 x 6, 3
Inc. DB Press:
65's x 10
70's x 10
75's x 10
80's x 8
Inc. DB Flyes:
25's x 10, 10, 10
Pec Deck:
55 x 10
70 x 10, 10
Cable Crossovers:
55 x 10, 9, 9
Dips:
BW x 10, 8, 10
Overhead Extensions:
70 x 8, 8, 5
-------------------------------------------------------------------------------------------------------------------
3/28/2012
-not really feeling this today, I'm tired and fukkin starving-
W.G. Pulldowns:
120 x 10
130 x 10
150 x 10
160 x 9
W.G. Cable Rows:
120 x 10, 10, 10, 10
C.G. Pulldowns:
120 x 8, 8, 8
T-Bar Rows:
90 x 10, 115 x 10, 10
Barbell Curls:
40 x 10, 10, 10
Single Arm Preachers:
20's x 10, 10, 10
Hammers:
15's x 10, 10
20's x 10

3/30/2012
Shoulder Press:
95 x 10
135 x 10
185 x 10, 8 (drop) 135 x 5
Arnold Presses:
30's x 10, 10
35's x 9, 9
Laterals:
15's x 10, 10, 6
Rev. Pec Deck:
55 x 10, 10
70 x 10
Cable Pull Back:
25 x 10 / 10
40 x 10 / 10
55 x 8 / 8
Vertical Rows:
95 x 10
135 x 10, 10
Shrugs:
225 x 10, 10

4/2/2012
Front Squats:
45 x 10
95 x 10
135 x 10, 10, 8 damn, I forgot how much these suck...
Leg Press:
405 x 10
495 x 10
585 x 8, 10
Walking Lunges:
25 x 20, 16 steps
Leg Curl / Extension compounds: (back to back to back, no rest intervals)
100 x 10/10, 10/10, 10/10
Calf Raises:
105 x 12
115 x 10
140 x 8 with a very painful cramp
Hyperextensions:
80 x 15
Crunch Machines:
80 x 15

4/3/2012
Flat Bench:
135 x 10
185 x 10
225 x 10
275 x 10, 4 (drop)
225 x 4 (drop)
135 x 5
Incline DB Bench:
65's x 10
70's x 10
15's x 10, 8
Incline DB Flyes:
25's x 10, 10, 10
Pec Deck:
70 x 10, 10, 10
Cable Crossovers:
50 x 10, 10
60 x 10
Dips:
BW x 10, 10, 10
Tricep Pressdowns:
'100' x 10
'160' x 10
'175' x 8

4/4/12
W.G. Pulldowns:
100 x 10
140 x 10
150 x 10
160 x 8
Cable Rows:
100 x 10
140 x 10
160 x 10
180 x 8
C.G. Pulldowns:
110 x 10, 10, 10
Bent Over Rows:
95 x 10
145 x 10, 8
Barbell Curls:
40 x 10
50 x 10
60 x 8
One Arm Preachers:
20's x 10
25's x 8, 8
Hammers:
15's x 10
20's x 10
25's x 10
================================================== ===============
4/7/12
Shoulder Press:
95 x 10
135 x 10
155 x 10
175 x 8
Arnolds:
30's x 10
35's x 10
40's x 10, 8
Laterals:
15's x 10
20's x 10
25's x 8
Rev. Pec Deck:
55 x 10, 10
70 x 10
Cable Pull Backs:
40 x 10/10, 10/10
55 x 10/10
Vertical Rows:
95 x 10
115 x 10
135 x 10
Shrugs:
185 x 10
275 x 10, 10
================================================== =========
4/9/12
Front Squats:
45 x 10
95 x 10
135 x 10
155 x 10
175 x 8
Leg Press:
315 x 10
405 x 10
495 x 10
585 x 8
Walking Lunges:
25lbs x 20 steps, 20 steps
Leg Curl / Extensions compounds:
100 x 10/10
110 x 10/10, 10/10
Seated Calf Raise:
115 x 10, 10, 10
Hypers:
110 x 10, 10, 10
Crunch Mach.:
110 x 10, 10, 10

4/10/2012
Flat Bench:
135 x 10
185 x 10
225 x 10
275 x 10
Incline DB Bench:
65's x 10
70's x 10
75's x 10, 9
Incline DB Flyes:
25's x 10
30's x 10, 10
Pec Deck:
70 x 10, 10, 10
Cable Crossovers:
50 x 10
60 x 10, 10
Dips:
12, 12, 8
Pressdowns:
130 x 10
150 x 10, 10

4/12/12
W.G. Pulldowns:
110 x 10
150 x 10
170 x 10, 7
Cable Rows:
150 x 10, 10, 10, 10
C.G. Pulldowns:
120 x 8, 8, 9
Bent Over Rows:
95 x 10
115 x 10
125 x 10
Barbell Curls:
50 x 10
60 x 10, 8
Single Arm Preachers:
25's x 7, 7, 8
Hammers:
30's x 6, 6, 5
================================================== ===========
4/13/12
Seated Shoulder Press:
95 x 10
135 x 10
185 x 10, 10 barely
Arnolds:
30's x 10
35's x 10
40's x 10
45's x 8
Laterals:
25's x 10, 8, 8
Rev. Pec Deck:
55 x 10
70 x 10, 10
Cable Pull Backs:
40 x 10/10, 10/10
50 x 10/10
Vertical Rows:
135 x 10, 10
155 x 10
Shrugs:
225 x 10
275 x 10, 10