Training Log - Topic

spt

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#21

Feb 27 2016 05:30pm

Quote (WolfBody @ Feb 27 2016 10:39am)

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

I have no idea what my actual body fat % is. I am just guessing the 25%.

Maybe I will try and get someone to take a video of my squat or something next week if I can find someone.

This post was edited by spt_94 on Feb 27 2016 05:30pm

spt

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#22

Feb 27 2016 08:44pm

Day 10 - Feb 27, 2016 - ARMS

E-Z Bar Curls 5x12
(2 minute rest in between sets)
50 lbs x 12
50 lbs x 12
50 lbs x 12
50 lbs x 12
50 lbs x 12

Dumbbell Concentration Curls 5x12
(2 minute rest in between sets)
20 lbs x 9
15 lbs x 12
17.5 lbs x 12
17.5 lbs x 12
17.5 lbs x 12

Barbell Curls 5x5 - Based on 80 lb max
(2 minute rest in between sets)
40 lbs x 5
50 lbs x 5
60 lbs x 5
60 lbs x 5
70 lbs x 5 (3x no cheat) (2x cheat)

Weighted Dips 5x5 - Based on 80 lb max
(2 minute rest in between sets)
45 lbs x 5
50 lbs x 5
70 lbs x 4
70 lbs x 4
75 lbs x 2

Cable Pushdowns 5x12
(90 second rest in between sets)
57.5 lbs x 12
62.5 lbs x 12
62.5 lbs x 12
62.5 lbs x 12
62.5 lbs x 12

Reverse Grip Single Arm Cable Pull Down 5x12
(90 second rest in between sets)
15 lbs x 12
15 lbs x 12
15 lbs x 12
15 lbs x 12
15 lbs x 12

expressaa

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#23

Feb 27 2016 11:18pm

How is your form after 8+ reps?

Excusemem8

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#24

Feb 28 2016 12:00am

Good luck OP

spt

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#25

Feb 28 2016 07:34am

Quote (expressaa @ Feb 27 2016 11:18pm)

How is your form after 8+ reps?

I do weight I can handle for that amount of reps so I'd say pretty good.

Quote (Excusemem8 @ Feb 28 2016 12:00am)

Good luck OP

Thanks.

spt

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#26

Feb 28 2016 09:09am

Day 11 - Feb 28, 2016 - OFF

This post was edited by spt_94 on Feb 28 2016 09:09am

spt

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#27

Feb 29 2016 05:22pm

Day 12 - Feb 29, 2016 - OFF

Not going to have time today between work, school, an exam, and a meeting I have to attend.

spt

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#28

Mar 1 2016 04:16pm

Day 13 - Mar 1, 2016 - OFF

Long day of work / classes feeling drained and still have some homework to do. Going to take my 2nd and last off day of the week already on Tuesday. Will get there 5 days this week Wed - Sun.

spt

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#29

Mar 2 2016 04:56pm

Day 14 - Mar 2, 2016 - LEGS

I can rep out 315 on squat (ATG) again, woo!

Squat 5x5 - Based on 375 lb max
(2 minute rest in between sets)
135 lbs x 5 (warm up)
225 lbs x 5
265 lbs x 5
315 lbs x 5
315 lbs x 5
335 lbs x 2

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
750 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

spt

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#30

Mar 3 2016 05:34pm

Day 15 - Mar 3, 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
205 lbs x 5 (2x unassisted, 3x 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 5
75 lbs x 5

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
155 lbs x 5 (3x unassisted, 2x assisted)
165 lbs x 2

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

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