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Hi Riko!
This is actually the only log I record in
I don’t particularly try to purposely log sessions just to progress on them, I have set movements each week that I do, remember what I got last week and I train maximum effort each time and sometimes that happens to produce an extra rep or lb and sometimes it doesn’t, but I do strive to progress each session
Most important part is the bringing maximum effort each timeSunday
Abs: 4 sets Ab wheel roll outs, planks
Arms
Rope press down
Sets of 12 increasing weight until reaching 1 max setRope curl
Same as press downDB overhead ext
Sets of 10 increasing weight until reaching 1 max straight setSupinated DB curl
Same as extPin loaded machine close grip press
1 max rest pause setPin loaded preacher curl
1 max rest pause setSingle arm press down
1 weight back and forth arms starting at 12ish reps and ending at 8ishSaturday
Abs: 3 sets cable crunches, 2 sets leg raises, planks
Delts
Smith press
1 max rest pause setSingle arm DB press
1 max top set
1 max reduced weight setDB lateral raises
Build up sets of 12 to 1 max setPec dec rear delt fly
1 max straight set
1 max single drop setCable upright row
1 max straight setCable front raise
1 max straight setFriday 6/28/19
1 week out Chicago Pro
Weight: 128Hams
Lying leg curl
1 max rest pause set
1 reduced weight straight setCybex squat press
10 pps x 12DB rdl
125’s x 10 + 1 eccentric and lost gripSeated leg curl
1 max straight set
1 single drop setAdductor
1 max rest pause setAbductor
1 max straight setMy diet has been changing a lot
So what I am going to do is at the end of it all post a document that logs every thing so you guys can see a trend!Tuesday 6/25/19
Abs:
Ab wheel roll outs 4 sets
Lying leg raises 2 sets
Planks traditional and sides 1 round eachChest
Seated calf raise
Sets of 10 increasing weight up to
Stretch between
1 max rest pause set
1 straight set + partialsIncline DB press
80’s x 8Flat plate loaded press (precor)
2.5 pps x 6
2 pps x rest pause set ~ 8,4,2Incline DB fly
Sets of 8 increasing weight
40’s x 9 + long stretchWeighted dips
1 max rest pause setStanding cable fly
1 max straight set 12-15 repsSingle arm cable lateral raise behind back
Both sides done 3 times back and forth 1 roundV bar press down into ext
1 max setMonday 6/24/19
Quads
Smith front squat
“275” x 7
“275” x 6Linear hack
1 max rest pause set
1 max straight setLeg ext
1 max straight set
1 max rest pause setSingle leg press
1 max set higher rep range failing around 15
1 max set increasing weight failing around 8Saturday 6/22/19
AM Abs: (realized I haven’t been listing this recently – I train them every day except leg days)
Ab wheel roll outs 4 sets
Lying crunches with low back pad 1 set
Lying leg raises 1 set
Planks – traditional and side 1 round eachDelts – recorded for the site
Pin loaded leg press for calves
Build up sets to 2 max straight setsSmith machine press
“195” x rest pause set 7,3,2+ 1 eccentricSeated single arm DB press
70 x 5-6
60 x 7-8Smith upright row
1 max rest pause setStanding DB lateral raise
Can’t remember exact reps
30’s x
20’s xRear delt pec dec fly
Build up sets to 1 max double drop setCable ez bar front raise
1 double drop setFriday 6/20/19
Hams
Same movements as I have been!Lying leg curl
1 max rest pause set
1 reduced weight straight setCybex squat press
10 pps x 13DB RDL
125’s x 10Seated leg curl
1 max straight set
1 max double drop setAdductor into Abductor
For adductor:
1 max rest pause set
1 double drop set
The abductor was just straight setsWednesday 6/19/19
Weight: 127.2 new low
Made some adjustments to base plan that I will postBack
Sticking with the same exact thing I have been
You can look back over previous weeks for execution detailsWide grip cable pull down
1 max rest pause setBarbell row
245 x 8
225 x slower tempo x 7Single arm DB row
120 x 9
100 x 10 here I towed with more of a “swing” motion purposely stopping weight out in front of me, and rowing back to waist for low lat emphasisEz bar cable pull over
1 max rest pause setDB high row on incline bench
70’s x 8
Single drop to 55’s and slide down on bench for extra hard contraction mid back rowsMachine preacher curl
1 max rest pause set
1 max straight setDB alt hammer curl
Build up sets of 12 to 1 max straight setTuesday 6/18/19
Chest
Incline DB press
80’s x 7Flat plate loaded press
2 pps x 11
2 p + 25 ps x 5, drop to 2pps for a rest Pause Set 2 more attemptsIncline DB fly
40’s x max set (can’t remember reps)Dips
1 rest pause setDB lateral raise
Build up sets of 12 to 1 max setTricep press down
Build up sets of 10 to 1 max set into single dropLying ez bar skull crusher
Build up sets of 7 to 1 max set into clos grip press once failedMonday 6/17/19
Quads
Hack squat
6 plates one side, 5 other side x 10
5pps x paused reps x 12 + 1 eccentricLeg ext
1 max straight set
1 rest pause set with same weightSingle leg horizontal plate loaded hammer strength press
3 plates x 9 controlled with pause in hole
2 plates x 15 piston style repsFront facing power squat
5 plates x 10
2pps x long pause in hole, keeping ROM mid-bottom x max reps until I had to stand fully up and then got as many full reps as I couldSingle leg leg ext into extended hard stretch
Saturday 6/15/19
Weight: 127.6 new low
High day diet + 150g extra carbs via 30g meals 1-5Seated smith press
190 x rest pause set 6, 3, 1Seated single arm DB press
70 x 6
60 x 8Standing DB lateral raise
35’s x 6 + side partials
25’s x 10ish full reps with slight pause at top + side partialsPec dec rear delt fly
Build up sets of 10
1 max set x 8
1 double drop setEz bar front raise
Build up sets of 8
1 max set of 6 into max reps of upright rowsFriday 6/14/19
Weight: 128.2Hams:
Same exact session I’ve been doing! And managing to fail a little better and make some slight improvement each time
Check back on last weeks session for further movement execution explanation
Lying leg curl
1 max rest pause setCybex squat press
10 pps x 12DB RDL
125’s x 9
100’s x 12-13 staying lower, longer pause at stretchAdductor
1 max rest pause set
Into
1 max straight set abductorSeated leg curl
1 max straight set into single drop and did contraction partials to failure, then stretch partials to failure
