Still on it...Chris08's training logg

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Chris08

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Take 2
Monday September 17
Chest
Hammer Strength Decline - 90/12 - 180/10 - 200/5 - 200/6
Incline DBs - 50/10 - 50/8 - 50/10 ------heavier next week
DB Flyes - 30/8 - 30/7

Triceps
CGBP(smith machine) - 95/12 - 115/10 - 135/8 - 155/6
Cable Pushdowns - 60/12 - 80/6 - 80/8
Hammer Strength Dips - 90/12 - 140/8 - 160/6
Body weight Dips - 4 - 5

did a bunch of hammer strength stuff cause my spotter didnt come today
 
Shoulders
Seated Shoulder Press - 110/7 - 110/6 - 110/6 - 115/5
Lat Raises - 25/6 - 25/8 - 25/8
Rear Delt Rows - 100/5<<<<<im thinking of dropping these and just assuming my rear delts get hit enough on back day

Legs
Squats - 135/10 - 185/7 - 185/7
Lunges - 95/12 - 115/8
DC Calfs - 4plates/8reps
 
Looks god man, but I would throw in something for hamstrings if you don't work them on a separate day. Either SLDL's, or some type of leg curl would be a good addition.
 
Didn't ever get around to posting up my back workout from last week so here it is.

Friday September 21

Back
TBar rows - 55/12 - 60/9 - 65/6
Rack Deads(upper shin height) 135/12 - 225/6 - 225/11 - 245/6
Lat Pulldowns - 125/10 - 137.5/8

Biceps
Standing Alt. DB curls - 45/12 - 45/6 - 45/8
Preacher Curls - 50/8 - 50/6 - 55/4
Hammer Curls - 35/6 - 35/6 - 36/6
 
Taking this week off because i "cant prioritize my time" according to mama bear. Haha she finally snapped cause i've been telling her i didnt have time to do stuff because of school work so she took my gym pass for the week. I was planning on taking this week off anyways but i wont tell her that.:elephant:
 
been outta the game for a week and gettin back into it tomorrow. cant wait:BP:
 
Worked Chest and Triceps today, don't have my log here at my desk so i'll post up the numbers tomorrow.
 
Monday October 1

Chest
Decline Bench 135/12 - 155/7 - 160/5 - 180/2 - 175/2
Incline DB 50/8 - 50/6 - 50/6
Flat DB Flyes - 30/6 - 30/6

Triceps
Smyth Close Grip - 135/9 - 155/2 - 145/5
Cable Pushdowns - 80/8 - 60/6 - 70/6
Hammer Strength Dips - 100/12 - 140/10 - 160/9 - 170/6
 
Thursday October 4

Shoulders
Shoulder Press - 95/12 - 110/8 - 115/4 - 115/5
Lateral Raises - 25/9 - 25/8 - 30/5
Shrugs - 135/12 - 185/9 - 185/12 - 205/12

Legs
Leg Press - 180/10 - 250/10 - 250/10
Leg Curls - 45/12 - 90/12 - 90/12

DC Calves - 270/8

Did 3 sets of decline crunches and 15min on a bike
 
Yeah im still sore today from that monday workout. I've never moved that kinda weight on bench.

Just started to get back into legs i guess. Not really a solid leg workout but im kinda just doing whatever i feel like for them.
 
Alright im really worried about my traps. I was doing shrugs yesterday and i could hear this sound in my neck like i was cracking my knuckles or something. After the workout the left side of my trap hurt pretty bad. I can't look over my left shoulder without it hurting. I woke up this morning and its a little bit worse than it was yesterday. Not sure if its DOMS or if i've hurt something. Im gonna take a little ibprofen and see what happens. Prolly wont do much for back day today if it doesnt get any better.
 
I have done stuff like that before, its a strain or something along those lines. Or a pinched nerve. Give it a few days and if it gets worse or does'nt improve noticeably, see the doc
 
Goblin6 said:
I have done stuff like that before, its a strain or something along those lines. Or a pinched nerve. Give it a few days and if it gets worse or does'nt improve noticeably, see the doc
Click to expand...


Same here. You may have turned your head without realizing it while you were doing shoulders.

Like he said, give it a few days, and if it doesn't get any better, talk to a doctor.
 
Worked the back and bi's out on friday. Dont remember my numbers but i remember what exercises i did

Hammer strength rows
Hammer strength pulldowns

hammer strength bicep curls

ran on a ski machine or elliptical machine thing for 10 mins.

kept it to a light back day cause my trap was stiff as hell and i didn't know what was the deal with it at the time. next week i'll bring up the octane
 
Monday October 8
Chest/Triceps

Smith Bench - 135/12 - 175/6 - 185/5 - 185/4
Incline DB Press - 55/7 - 55/5 - 55/5
Machine Chest Fly - 50/9 - 55/9 - 70/12

Smith Close Grip - 140/11 - 150/9 - 155/6
Straight Arm Pushdown - 40/12 - 50/12 - 60/8
Hammer Strength Dips - 90/12 - 160/12 - 180/12

Started doing straight arm pushdowns cause the medial head of my tricep was laggin and i want that horseshoe tricep look so i switched out regular pushdowns for straight arm ones.
 
Thursday October 11
Shoulders/Legs

Seated Shoulder Press - 95/12 - 115/6 - 115/5 - 115/5
Shrugs - 135/12 - 205/12 - 205/10 - 205/10
Lateral Raises - 30/6 - 30/6 - 30/6

Squats - 135/10 - 135/8 155/8
SLDLs - 95/12 - 95/12 - 115/10
 
Saturday October 13
Back/Biceps

Rack Deads(below shins) 135/12 - 225/10 - 245/9
Hammer Strength Pulldowns - 90/12 - 130/12 - 140/9
Hammer Strength Rows - 90/12 - 140/10 - 160/9
Wide Grip TBar rows - 45/8 - 45/10

Hammer Strength EZ bar curls - 55/12 - 70/10 - 75/9
Ez Bar Curls - 50/6 - 50/3 - 50/3
 
Monday October 15
Chest/Tris

Decline BB - 135/12 - 160/6 - 175/2 - 170/3
Incline DB - 55/6 - 55/6 - 55/5
Machine Flyes - 70/12 - 80/8 - 80/7

Smith CG - 145/10 - 155/7 - 155/5
Straight Arm Pushdowns - 60/6 - 60/8 - 60/6
Hammer Strength Dips - 160/12 - 180/12 - 190/11
 
Thursday October 18

Legs Shoulders

Shoulder Press - 100/12 - 115/7 - 115/6 - 125/4+2(forced)
Shrugs - 185/12 - 205/12 - 225/12
Lateral Raises - 30/8 - 30/7 - 30/6

Squats - 135/10 - 135/12 - 185/5 - 185/6
SLDL - 115/12 - 135/12
DC Calves - 270/8
 
Friday October 19

Back Bis
Rack DL - 135/12 - 225/12 - 265/12
Hammer Strength Row - 140/12 - 160/12 - 180/10 - 180/8
Hammer Strength Pulldown - 130/10 - 130/10 - 150/10
Wide TBar Row - 45/10 - 55/10

EZ Bar Curls - 50/8 - 50/6 - 50/5
Hammer Curls - 30/12 - 35/8
Hammer Strength Curls - 75/9 - 75/8 - 65/6
 
Monday October 22
Chest Triceps

Flat Bench - 155/4 - 150/5 - 150/4 - 145/5 - 135
Incline DBs - 55/6 - 55/6 - 55/4
Machine Flyes - 80/8 - 85/6 - 85/7

Smith Close Grip - 150/9 - 155/6 - 155/7
Pushdown Machine - 50/12 - 70/10 - 80/5
Hammer Strength Dips - 180/10 - 180/8 - 180/9
 
Wednesday October 24
Shoulders/Legs

Shoulder Press - 95/12 - 120/7 - 130/4 - 130/4
Shrugs - 185/12 - 215/12 - 245/8
Lat Raises 25/10 - 30/6 Machine lat raises - 60/12 - 90/8

Squats - 135/12 - 185/7 - 205/6
SLDLs - 95/12 - 135/10 - 155/10

Contemplating switching out seated shoulder presses for like a standing bb press or a push press. Figure standing will involve more core muscles and a little lower back action. Any comments?

Also still tryin to get the feel for SLDLs. Its really hard for me to feel it in my hamstrings and not my lower back. Im starting to feel it but i think it'll take a few more weeks before i've got it down.
 
Friday October 26
Back/Biceps

DL - 135/12 - 185/10 - 225/8
BB rows - 95/12 - 100/8 - 105/9
HS pulldows - 150/9 - 150/6 - 150/7
Wide Tbars - 45/10 - 50/10

Seated DB curls - 30/10 - 30/8 - 35/7
Standing BB curls - 65/10 - 75/4 - 70/6

Before this workout i was afraid to do DLs from the ground because i didnt know the form but i watched some vids of mark rippetoe at crossfit.com and it really helped me out. Not too sore today though so im not sure if i was doing them right but oh well.
 
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