Training Log - Topic

Member

Posts: 8,376

Joined: Jan 5 2012

Gold: 450.51

Feb 19 2016 07:08pm

Can you post a video?

I am interested in seeing you, a 164lbs 25%bf, lifting these numbers.

But straightforward goal, good luck on getting closer to it.

spt

Member

Posts: 3,476

Joined: Jul 20 2015

Gold: 651.00

#12

Feb 19 2016 07:36pm

Quote (GodisLove @ Feb 19 2016 07:08pm)

Can you post a video?

I am interested in seeing you, a 164lbs 25%bf, lifting these numbers.

But straightforward goal, good luck on getting closer to it.

I lift alone so not sure how I would take a video. What numbers are you skeptical of me lifting? I feel my numbers are low right now. Also I am 5'5".

spt

Member

Posts: 3,476

Joined: Jul 20 2015

Gold: 651.00

#13

Feb 20 2016 11:02am

Day after first back day and I can't straighten my arms hardly because my biceps are so sore. It is really going to suck for arm day tomorrow.

The rest of my body is really sore as well, but I will suck it up and go hit shoulders later today.

spt

Member

Posts: 3,476

Joined: Jul 20 2015

Gold: 651.00

#14

Feb 20 2016 03:30pm

Day 4 - Feb 20, 2016 - SHOULDERS

Seated Barbell Military Press 5x5 - Based on 135 lb max
(2 minute rest in between sets)
85 lbs x 5
95 lbs x 5
115 lbs x 5
115 lbs x 5
120 lbs x 5

Dumbbell Shrugs 5x12 - 1 second pause at the top
(1 minute rest in between sets)
80 lbs x 12
80 lbs x 12
80 lbs x 12
80 lbs x 12
80 lbs x 12

Seated Dumbbell Shoulder Press 5x5 - Based on 70 lb max
(2 minute rest in between sets)
40 lbs x 5
50 lbs x 5
60 lbs x 5
60 lbs x 5 (4x unassisted) (1x assisted)
65 lbs x 5 (2x unassisted) (3x assisted)

Dumbbell Front Raises 3x12
(1 minute rest in between sets)
25 lbs x 12
25 lbs x 12
25 lbs x 12

Cable Side Raises 3x12
(1 minute rest in between sets)
15 lbs x 12
15 lbs x 12
15 lbs x 12

spt

Member

Posts: 3,476

Joined: Jul 20 2015

Gold: 651.00

#15

Feb 22 2016 05:20pm

Day 5 - Feb 22, 2016 - LEGS

Weight: 165.4 lbs

Squat 5x5 - Based on 350 lb max
(2 minute rest in between sets)
135 lbs x 5 (warm up)
215 lbs x 5
245 lbs x 5
295 lbs x 5
295 lbs x 5
315 lbs x 4

1 Legged Extensions 5x5 - Based on 100 lb max (each leg)
(90 second rest in between sets)
60 lbs x 5
70 lbs x 5
85 lbs x 5
85 lbs x 5
90 lbs x 5

1 Legged Curls 5x5 - Based on 80 lb max
(90 second rest in between sets)
50 lbs x 5
55 lbs x 5
70 lbs x 5
70 lbs x 5
75 lbs x 5

Leg Press 5x5 - Based on 800 lb max
(2 minute rest in between sets)
480 lbs x 5
570 lbs x 5
685 lbs x 5
685 lbs x 5
740 lbs x 3

Seated Calf Raises 5x12
(1 minute rest in between sets)
150 lbs x 12
150 lbs x 12
150 lbs x 12
150 lbs x 12
150 lbs x 12

Comments: Last leg day seemed a little too easy as I got every rep on every set. Went up in weight this week and it was definitely more challenging.

spt

Member

Posts: 3,476

Joined: Jul 20 2015

Gold: 651.00

#16

Feb 23 2016 05:24pm

Day 6 - Feb 23, 2016 - CHEST

Flat Barbell Bench Press 5x5 - Based on 225 lb max
(2 minute rest in between sets)
95 lbs x 5 (warm up)
135 lbs x 5
155 lbs x 5
190 lbs x 5
190 lbs x 5 (3x unassisted, 2x assisted)
205 lbs x 5 (1x unassisted, 4x assisted)

Dumbbell Incline Bench Press 5x5 - Based on 80 lb max
(2 minute rest in between sets)
50 lbs x 5
55 lbs x 5
70 lbs x 5
70 lbs x 4
75 lbs x 3

Barbell Decline Bench Press 5x5 - Based on 185 lb max
(2 minute rest in between sets)
115 lbs x 5
135 lbs x 5
155 lbs x 5 (3x unassisted, 2x assisted)
155 lbs x 5 (3x unassisted, 2x assisted)
165 lbs x 1

Pec Deck 5x10
(1 minute rest in between sets)
115 lbs x 10
115 lbs x 10
115 lbs x 10
115 lbs x 9
115 lbs x 7

spt

Member

Posts: 3,476

Joined: Jul 20 2015

Gold: 651.00

#17

Feb 24 2016 03:51pm

Day 7 - Feb 24, 2016 - OFF

Going to start putting off days in here instead of just not posting.

I am taking 2 off days per 7 day period as I feel needed. Today I am just feeling drained so taking Off Day #1 for this week.

Planning on taking the 2nd off day on saturday because I have an all day event I will be attending which means I will aim to hit back tomorrow, shoulders friday, and arms on sunday.

spt

Member

Posts: 3,476

Joined: Jul 20 2015

Gold: 651.00

#18

Feb 25 2016 03:48pm

Day 8 - Feb 25, 2016 - BACK

Dead lift 5x5 - Based on 350 lb max
(2 minute rest in between sets)
135 lbs x 5 (warm up)
215 lbs x 5
245 lbs x 5
295 lbs x 5
295 lbs x 5
315 lbs x 5

Wide Grip Lat Pulls 3x8
(90 second rest in between sets)
100 lbs x 8
120 lbs x 8
140 lbs x 8

Close Grip Lat Pulls 3x8
(90 second rest in between sets)
100 lbs x 8
120 lbs x 8
140 lbs x 8

Cable Rows 5x5 - Based on 200 lb max
(90 second rest in between sets)
120 lbs x 5
140 lbs x 5
180 lbs x 5
180 lbs x 5
190 lbs x 5

Dumbbell Rows 5x12
(90 second rest in between sets)
90 lbs x 12
90 lbs x 12
90 lbs x 12
90 lbs x 12
90 lbs x 12

spt

Member

Posts: 3,476

Joined: Jul 20 2015

Gold: 651.00

#19

Feb 26 2016 06:40pm

Day 9 - Feb 26, 2016 - SHOULDERS

Seated Barbell Military Press 5x5 - Based on 135 lb max
(2 minute rest in between sets)
85 lbs x 5
95 lbs x 5
115 lbs x 5
115 lbs x 5
135 lbs x 5 (2x unassisted) (3x assisted)

Dumbbell Shrugs 5x12 - 1 second pause at the top
(1 minute rest in between sets)
90 lbs x 12
100 lbs x 12
100 lbs x 12
100 lbs x 12
100 lbs x 12

Seated Dumbbell Shoulder Press 5x5 - Based on 70 lb max
(2 minute rest in between sets)
40 lbs x 5
50 lbs x 5
60 lbs x 5
60 lbs x 5
65 lbs x 5

Dumbbell Front Raises 3x12
(1 minute rest in between sets)
25 lbs x 12
25 lbs x 12
25 lbs x 12

Cable Side Raises 3x12
(1 minute rest in between sets)
15 lbs x 12
15 lbs x 12
15 lbs x 12

WolfBody

Member

Posts: 350

Joined: Feb 3 2016

Gold: 0.00

#20

Feb 27 2016 10:39am

Quote (GodisLove @ Feb 19 2016 08:08pm)

Can you post a video?

I am interested in seeing you, a 164lbs 25%bf, lifting these numbers.

But straightforward goal, good luck on getting closer to it.

That is impressive. Didn't see he had 25%bf

Go Back To Health & Fitness Topic List