Lynnlynn's Training log

[jagbender]

That is SO hot.

 

[lynnlynn]

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

 

[lynnlynn]

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

 

[lynnlynn]

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

 

[lynnlynn]

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

 

[lynnlynn]

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

 

[lynnlynn]

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

 

[jagbender]

keeping it strong Lynn

 

[lynnlynn]

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

 

[lynnlynn]

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

 

[lynnlynn]

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.

 

[lynnlynn]

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

 

[lynnlynn]

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

 

[jagbender]

always strong!

 

[lynnlynn]

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

 

[lynnlynn]

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

 

[lynnlynn]

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

 

[lynnlynn]

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

 

[lynnlynn]

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

 

[lynnlynn]

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

 

[lynnlynn]

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

 

[lynnlynn]

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

 

[lynnlynn]

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

 

[lynnlynn]

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

 

[lynnlynn]

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

 

[lynnlynn]

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

 

[lynnlynn]

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

 

[lynnlynn]

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

 

[lynnlynn]

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

 

[lynnlynn]

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