VTliftVT
Banned
- Joined
- Jun 6, 2008
- Messages
- 1,603
Getting back into it
Here's some of my recent training logs...doing DC training w/ 3 way split. Still trying to get my strength back from the show.
6/21 Chest/Delts/Tri's
Incl Smith Press (11-15RP): 8,4,1
*widow on HS Wide Grip: 115lbs each side X 20
Front Military Press (20-25RP): 13,6,4
Skulls From Floor (15-20RP): 40lbs each side X 9,4,3
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6/23: Bi's/ Forearms/ BW/ BT
Preacher w/ EZ curl (11-15 RP): 40lbs each side X 9,3,1
*widow w/ straight bar placing tri's on top of preach to allow deep stretch 7.5lbs each side X 31reps
Hammer Curl DB (20 rep SS): 20lbs X 21
Rack Chins (15-20RP) BW + 25lbs X 9,4,2
T-bar Row (8-10 then 12-15 SS)
- 5 X 25lb plates for 10reps (bar moved)
- 5 X 25lb plates for 13 reps (placed db on bar )
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6/25: Calves/ Hams/ Quads
Seated Calf Press (12 reps w/ 5 sec neg and 15 sec stretch)
- 90lbs X 13 reps
Hammer Strength Lying Leg Curl (20-30RP): 45lbs each side X 10, 5, 4
Barbell Squat (6-8 SS) 365 X 8 (ass is in pain from these...I am going DEEP this year and working my way back up)
* widow on leg press (20 SS): 7 plates each side X 30 reps
NOTE: 30 min cardio fasted every NON lifting day...cardio is actually enjoyable when its only 30 mins in the morning
Here's some of my recent training logs...doing DC training w/ 3 way split. Still trying to get my strength back from the show.
6/21 Chest/Delts/Tri's
Incl Smith Press (11-15RP): 8,4,1
*widow on HS Wide Grip: 115lbs each side X 20
Front Military Press (20-25RP): 13,6,4
Skulls From Floor (15-20RP): 40lbs each side X 9,4,3
-----------------------------------------------------------------------------------------------------------------------------------------
6/23: Bi's/ Forearms/ BW/ BT
Preacher w/ EZ curl (11-15 RP): 40lbs each side X 9,3,1
*widow w/ straight bar placing tri's on top of preach to allow deep stretch 7.5lbs each side X 31reps
Hammer Curl DB (20 rep SS): 20lbs X 21
Rack Chins (15-20RP) BW + 25lbs X 9,4,2
T-bar Row (8-10 then 12-15 SS)
- 5 X 25lb plates for 10reps (bar moved)
- 5 X 25lb plates for 13 reps (placed db on bar )
--------------------------------------------------------------------------------------------------------------------------------------------------
6/25: Calves/ Hams/ Quads
Seated Calf Press (12 reps w/ 5 sec neg and 15 sec stretch)
- 90lbs X 13 reps
Hammer Strength Lying Leg Curl (20-30RP): 45lbs each side X 10, 5, 4
Barbell Squat (6-8 SS) 365 X 8 (ass is in pain from these...I am going DEEP this year and working my way back up)
* widow on leg press (20 SS): 7 plates each side X 30 reps
NOTE: 30 min cardio fasted every NON lifting day...cardio is actually enjoyable when its only 30 mins in the morning